Recipe Nutrition Calculator
Build a recipe with ingredient amounts. Get total nutrition + per serving + % FDA Daily Value — instantly.
Recipe Ingredients
Per Recipe (8 servings)
Per Serving
% DV = percentage of FDA Daily Value (21 CFR 101.9, 2016). Reference: 2,000 kcal diet for adults & children 4+. Nutrition data per 100g from USDA FoodData Central.
How It Works
- Add ingredients — pick from 50+ database items, enter quantity, choose unit (gram, oz, lb, tablespoon, cup, etc.).
- Set servings — calculator divides totals by serving count to show per-serving nutrition.
- Read % DV — % Daily Value shows how one serving stacks against FDA's 2,000-calorie reference adult diet.
Tips for Accurate Tracking
- Weigh ingredients in grams when possible — volumetric measures (cups) introduce 5-15% variance depending on packing density. A digital kitchen scale is the cheapest accuracy upgrade for diet tracking.
- Enter raw weight, not cooked — most USDA reference values are for raw ingredients. Cooking shrinks meat by 20-40% and vegetables by 10-30%.
- Round generously — nutrition tracking tools have ±10% inherent error. Don't chase precision past one decimal.
- Add 5-10% for visible cooking oils — recipes that "fry until golden" or "drizzle with oil" rarely measure the oil precisely. Add a buffer ingredient line for honesty.
Related Tools
- BMI + Calorie Calculator — find your daily calorie target.
- RDA for Kids & Pregnancy — daily nutrition needs by life stage.
- Recipe Scaling — adjust serving count and re-run nutrition.
- Ingredient Substitutions — swap ingredients (note: nutrition will change).
Frequently Asked Questions
How accurate is this for diet tracking?▾
Accuracy depends on input. Per-100g nutrition values are sourced from USDA FoodData Central — the same database the FDA references. But two caveats: (1) cooking changes weight (water loss, fat rendering), so calculator values reflect raw weight unless the data already represents cooked food; (2) brand-specific products may differ slightly. For strict diet (e.g., contest prep), weigh after cooking and consult a dietitian.
What is FDA Daily Value (DV)?▾
Reference daily intake set by FDA's 2016 Food Labeling Final Rule (21 CFR 101.9), based on a 2,000 kcal diet for adults & children 4+ years. Examples: protein 50g, fiber 28g, sodium 2,300mg, total fat 78g. % DV on the calculator shows how much of your daily target one serving covers — same metric used on every US Nutrition Facts label.
Why is sodium so high in my recipe?▾
Salt is the usual culprit — 1 tsp table salt ≈ 2,300 mg sodium = 100% DV. Cured meats, soy sauce, broths, and processed cheeses also stack up fast. Recipes meant for multiple servings will look high in total but reasonable per serving.
Why does my result differ from a packaged label?▾
Industry labels typically list cooked weight; this calculator uses raw weight (entered ingredient amount). Cooking water loss and fat rendering cut weight by 20-40%. For the closest match: weigh ingredients after cooking and re-enter, or accept the raw-weight estimate is a 5-15% over-count for cooked dishes.
How are eggs and other 'per piece' ingredients handled?▾
Eggs are sold by piece but weighed as the entire shelled mass. USDA reference: 1 large egg = ~50g shelled. Enter eggs in grams (e.g., 4 large eggs = 200g) for accurate calculation.
Can I save my recipes?▾
Not in this version — the calculator is for one-time use during cooking. For meal planning, copy the per-serving numbers into a notes app or spreadsheet. We may add saving in a future update.
Why don't I see saturated fat / cholesterol / specific micros?▾
Display shows the most-used 6 (calories, protein, fat, carbs, fiber, sodium). The underlying data includes saturated fat, cholesterol, potassium, calcium, and iron — we may expose these in an expanded view. For now, USDA FoodData Central has full detail per ingredient.