Use this calculator to estimate the nutritional content of your homemade recipes. Enter each ingredient with its quantity and unit, specify the number of servings, and get an instant breakdown of calories, protein, carbohydrates, and fats per recipe and per serving.
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Understanding Your Recipe's Nutritional Value
Knowing the nutritional content of your homemade meals is a powerful tool for managing your diet, achieving health goals, and ensuring you and your family are getting the right nutrients. While packaged foods come with detailed nutrition labels, home-cooked meals often leave us guessing. This recipe nutrition calculator aims to bridge that gap, providing estimated values based on common ingredients.
Why Calculate Recipe Nutrition?
Diet Management: If you're tracking calories, macros (protein, carbs, fats), or specific micronutrients, this calculator helps you stay on target.
Meal Planning: Design balanced meals that meet your dietary needs, whether for weight loss, muscle gain, or general wellness.
Allergy & Intolerance Awareness: While this calculator focuses on macros, understanding ingredients is the first step in identifying potential allergens.
Portion Control: By knowing the nutrition per serving, you can easily adjust your portion sizes to fit your goals.
Recipe Improvement: Identify areas where you might want to reduce fat, increase protein, or add more fiber-rich ingredients.
How It Works
Our calculator uses a simplified database of common ingredients and their average nutritional values per standard unit (e.g., per 100g). When you input an ingredient, its quantity, and unit, the calculator converts your input to a standard measure, looks up the nutritional data, and then sums up the totals for all ingredients. Finally, it divides these totals by your specified number of servings to give you per-serving estimates.
Important Considerations
Estimates, Not Exacts: Nutritional values can vary based on specific brands, cooking methods, ripeness, and even soil conditions. This calculator provides good estimates but should not be considered a medical or scientific exact measurement.
Ingredient Database: The accuracy depends on the underlying ingredient data. Our calculator uses general averages. For highly specific needs, consult a registered dietitian or use a more comprehensive food tracking app.
Cooking Losses/Gains: Cooking can sometimes alter nutrient content (e.g., water-soluble vitamins can leach out, or fat content might change if oil is absorbed or drained). This calculator does not account for such complex changes.
Missing Ingredients: If an ingredient isn't in our simplified database, its nutritional contribution won't be included. For best results, try to use common, well-defined ingredients.
Example Calculation
Let's say you're making a simple chicken and rice dish for 4 servings:
200g Chicken Breast
150g White Rice (uncooked, which becomes ~450g cooked)
100g Broccoli
1 tbsp Olive Oil
Using the calculator:
Enter "Chicken Breast", "200", "g"
Add row: Enter "White Rice", "150", "g" (assuming uncooked weight for calculation, as nutrition labels often refer to uncooked)
Add row: Enter "Broccoli", "100", "g"
Add row: Enter "Olive Oil", "1", "tbsp"
Set "Number of Servings" to "4"
Click "Calculate Nutrition"
The calculator would then sum up the nutritional values for these ingredients and divide by 4 to give you the per-serving breakdown. For instance, if 100g chicken breast is ~165 calories, 150g rice ~500 calories, 100g broccoli ~34 calories, and 1 tbsp olive oil ~119 calories, the total would be around 818 calories for the recipe, or ~204.5 calories per serving (plus protein, carbs, fat calculations).
var ingredientCounter = 1;
// Simplified nutrition database (per 100g or per standard unit)
var nutritionDB = {
"chicken breast": { calories: 165, protein: 31, carbs: 0, fat: 3.6, unit_g: 100 }, // cooked
"white rice": { calories: 365, protein: 7.1, carbs: 80, fat: 0.7, unit_g: 100 }, // uncooked
"brown rice": { calories: 362, protein: 7.3, carbs: 76, fat: 2.6, unit_g: 100 }, // uncooked
"broccoli": { calories: 34, protein: 2.8, carbs: 6.6, fat: 0.4, unit_g: 100 }, // raw
"olive oil": { calories: 884, protein: 0, carbs: 0, fat: 100, unit_g: 100 }, // 100g
"butter": { calories: 717, protein: 0.9, carbs: 0.1, fat: 81, unit_g: 100 }, // 100g
"onion": { calories: 40, protein: 1.1, carbs: 9.3, fat: 0.1, unit_g: 100 }, // raw
"garlic": { calories: 149, protein: 6.4, carbs: 33.1, fat: 0.5, unit_g: 100 }, // raw
"tomato": { calories: 18, protein: 0.9, carbs: 3.9, fat: 0.2, unit_g: 100 }, // raw
"flour (all-purpose)": { calories: 364, protein: 10.3, carbs: 76.3, fat: 1, unit_g: 100 }, // 100g
"sugar (granulated)": { calories: 387, protein: 0, carbs: 100, fat: 0, unit_g: 100 }, // 100g
"egg (large)": { calories: 155, protein: 13, carbs: 1.1, fat: 11, unit_g: 50 }, // per 50g (approx 1 large egg)
"milk (whole)": { calories: 61, protein: 3.2, carbs: 4.8, fat: 3.3, unit_g: 100 }, // per 100ml (approx 103g)
"salt": { calories: 0, protein: 0, carbs: 0, fat: 0, unit_g: 100 }, // 100g
"black pepper": { calories: 251, protein: 10.9, carbs: 64.8, fat: 3.3, unit_g: 100 } // 100g
};
// Unit conversion factors to grams (approximate)
var unitConversions = {
"g": 1,
"kg": 1000,
"ml": 1, // Assuming water density for simplicity (1ml = 1g)
"L": 1000, // Assuming water density
"cup": {
"water": 240, // 1 cup water = 240g
"flour": 120, // 1 cup all-purpose flour = 120g
"rice": 185, // 1 cup uncooked white rice = 185g
"oil": 220, // 1 cup oil = 220g
"default": 200 // General default if specific ingredient not found
},
"tbsp": {
"water": 15, // 1 tbsp water = 15g
"flour": 8, // 1 tbsp flour = 8g
"oil": 13.5, // 1 tbsp oil = 13.5g
"default": 15 // General default
},
"tsp": {
"water": 5, // 1 tsp water = 5g
"flour": 2.5, // 1 tsp flour = 2.5g
"oil": 4.5, // 1 tsp oil = 4.5g
"default": 5 // General default
}
};
function addIngredientRow() {
ingredientCounter++;
var ingredientInputs = document.getElementById("ingredientInputs");
var newRow = document.createElement("div");
newRow.className = "ingredient-row";
newRow.innerHTML = `
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tsp
`;
ingredientInputs.appendChild(newRow);
}
function getGrams(quantity, unit, ingredientName) {
var lowerCaseIngredient = ingredientName.toLowerCase();
var convertedGrams = 0;
if (unitConversions[unit]) {
if (typeof unitConversions[unit] === 'object') {
// Handle 'cup', 'tbsp', 'tsp' which have ingredient-specific conversions
if (lowerCaseIngredient.includes("flour") && unitConversions[unit]["flour"]) {
convertedGrams = quantity * unitConversions[unit]["flour"];
} else if (lowerCaseIngredient.includes("rice") && unitConversions[unit]["rice"]) {
convertedGrams = quantity * unitConversions[unit]["rice"];
} else if (lowerCaseIngredient.includes("oil") && unitConversions[unit]["oil"]) {
convertedGrams = quantity * unitConversions[unit]["oil"];
} else if (lowerCaseIngredient.includes("water") && unitConversions[unit]["water"]) {
convertedGrams = quantity * unitConversions[unit]["water"];
} else {
convertedGrams = quantity * unitConversions[unit]["default"];
}
} else {
// Handle 'g', 'kg', 'ml', 'L'
convertedGrams = quantity * unitConversions[unit];
}
}
return convertedGrams;
}
function calculateNutrition() {
var totalCalories = 0;
var totalProtein = 0;
var totalCarbs = 0;
var totalFat = 0;
var missingIngredients = [];
for (var i = 1; i <= ingredientCounter; i++) {
var ingredientNameInput = document.getElementById("ingredientName" + i);
var quantityInput = document.getElementById("quantity" + i);
var unitInput = document.getElementById("unit" + i);
if (!ingredientNameInput || !quantityInput || !unitInput) {
continue; // Skip if elements don't exist (e.g., row was removed)
}
var ingredientName = ingredientNameInput.value.trim().toLowerCase();
var quantity = parseFloat(quantityInput.value);
var unit = unitInput.value;
if (isNaN(quantity) || quantity <= 0) {
alert("Please enter a valid positive quantity for all ingredients.");
return;
}
var nutritionData = nutritionDB[ingredientName];
if (nutritionData) {
var grams = getGrams(quantity, unit, ingredientName);
if (grams === 0 && unit !== 'g' && unit !== 'kg') { // If conversion failed for non-gram units
alert("Could not convert " + unit + " for " + ingredientName + ". Please use grams or a more common unit, or ensure the ingredient is recognized for unit conversion.");
return;
}
// Calculate factor based on the unit_g in nutritionDB (e.g., per 100g or per 50g for egg)
var factor = grams / nutritionData.unit_g;
totalCalories += nutritionData.calories * factor;
totalProtein += nutritionData.protein * factor;
totalCarbs += nutritionData.carbs * factor;
totalFat += nutritionData.fat * factor;
} else {
if (ingredientName !== "") { // Only add to missing if user actually typed something
missingIngredients.push(ingredientName);
}
}
}
var numServings = parseFloat(document.getElementById("numServings").value);
if (isNaN(numServings) || numServings <= 0) {
alert("Please enter a valid positive number of servings.");
return;
}
var resultDiv = document.getElementById("nutritionResult");
var html = "
Recipe Nutrition Summary
";
if (missingIngredients.length > 0) {
html += "Warning: The following ingredients were not found in our database and were not included in the calculation: " + missingIngredients.join(", ") + ". For more accurate results, please use common ingredients or manually estimate their values.";
}
html += "
Total Recipe Nutrition:
";
html += "Calories: " + totalCalories.toFixed(1) + " kcal";
html += "Protein: " + totalProtein.toFixed(1) + " g";
html += "Carbohydrates: " + totalCarbs.toFixed(1) + " g";
html += "Fat: " + totalFat.toFixed(1) + " g";
html += "
Nutrition Per Serving (" + numServings + " servings):