Ingredient List Nutrition Calculator
Paste an ingredient list, pick servings, and get calories plus protein, carbs and fat for the whole recipe and each serving. Every number is computed in your browser from USDA per-100-gram values. Nothing you enter is uploaded.
Ingredients
Paste a list instead
Results
Reference table, all 76 ingredients
Calories and macros per 100 grams. Grams per cup is the household measure we use for conversion. The linked id goes to the source record.
| Ingredient | kcal | Protein g | Carbs g | Fat g | g per cup |
|---|
How we know the numbers are right
Each ingredient links to its USDA FoodData Central record through NutritionValue.org. The calculator multiplies the per-100-gram values by your gram amounts, and the gram amounts come from the cup and spoon weights in those same records. Nothing is estimated twice and nothing is invented.
The math runs in this page, in your browser. We never see your recipe.
How the calculation works
The calculator does three steps for each ingredient row, then adds the rows together.
- Convert to grams. A row in grams is used as it is. A row in cups is multiplied by the grams-per-cup value in the reference table (for example 125 g for 1 cup of all-purpose flour). Pasted tablespoons and teaspoons are turned into grams with the spoon weight of that ingredient.
- Scale the per-100-gram values. Calories from the row = grams ÷ 100 × kcal per 100 g. Protein, carbs and fat use the same formula with their own per-100-gram values.
- Add and divide. The row results are added to get the whole recipe. The total is divided by the number of servings to get the amount per serving.
In one line: calories per serving = ∑(grams × kcal per 100 g ÷ 100) ÷ servings. The calculator shows whole numbers, so a result can differ by 1 from a hand calculation that rounds at each step.
Worked example: shortbread cut into 16 pieces
Paste these three lines into the box above, press Parse and load, set servings to 16 and press Calculate nutrition:
2 cups flour 1/2 cup sugar 1 cup butter
| Line | Matched row | Grams | kcal per 100 g | kcal |
|---|---|---|---|---|
| 2 cups flour | Flour All Purpose | 2 × 125 = 250 | 364 | 910 |
| 1/2 cup sugar | White Granulated Sugar | 0.5 × 200 = 100 | 401 | 401 |
| 1 cup butter | Unsalted Butter | 1 × 227 = 227 | 720 | 1,634 |
| Whole recipe | 2,945 | |||
2,945 ÷ 16 pieces = 184 calories per piece. The same steps give about 26 g protein, 290 g carbs and 189 g fat for the whole batch. Almost all of the fat comes from the butter: 227 g × 82 g ÷ 100 = 186 g.
If you use salted butter or a different flour, pick the closest row by hand after the paste. The result changes only by the difference in the per-100-gram values of the rows you swap.
When to use this page and when to use the main calculator
This page is the quick version. It reads a pasted list, it works with grams and cups, and it shows the full 76-row reference table so you can check every number. The Recipe Nutrition Calculator on the home page covers more than 100 USDA ingredients, adds fiber and sodium per serving, and lets you download a nutrition label image. Use this page when you want to see exactly which USDA row and which gram weight produced a result.
Frequently asked questions
Why did a pasted line not match?
The parser needs a number at the start of the line and at least one word that is part of an ingredient name in the table, such as "flour", "honey" or "oats". Lines like "a pinch of salt" or "salt to taste" have no number, so add those rows by hand.
Should I weigh ingredients or use cups?
Grams are more accurate. A cup of flour can weigh from about 120 g to 150 g depending on how you fill it. The calculator uses one fixed weight per cup, which is listed in the reference table.
Do I enter raw or cooked weights?
Match the weight to the row name. Most rows are raw or as sold, such as "Onion Raw" or "Rolled Oats". A few rows are already cooked, such as "White Rice Cooked", "Chicken Breast Cooked" and "Lentils Cooked", so enter the cooked weight for those. Water that leaves the dish in the oven does not remove calories, so the recipe total stays the same.
How do I get calories per gram of the finished dish?
Weigh the whole finished dish, then divide the total calories by that weight. For the shortbread above, a 560 g batch gives 2,945 ÷ 560 = about 5.3 calories per gram.
Can I share or save a result?
Yes. After you calculate, the page puts the recipe in the link under the result. Open that link later and the same rows and servings load again.