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🥦 Nutrition Calculator

Search any food and get a complete nutritional breakdown — calories, protein, carbs, fat, fibre, vitamins A–K, and 10+ minerals. Powered by the USDA FoodData Central database.

Data from USDA FoodData Central — over 1 million foods including branded products.

💡 Search for a food above to add it to your meal. You can add multiple foods.

🍽️ No foods added yet — search above to get started.
⚠️ Not medical advice. Nutritional data sourced from the USDA FoodData Central database. Daily Values (DV%) are based on a 2,000 kcal diet per FDA guidelines. Individual needs vary. Consult a registered dietitian for personalised nutrition advice.

About This Nutrition Calculator

This free nutrition calculator uses the USDA FoodData Central API — the world's most comprehensive open food composition database with over 1 million foods including SR Legacy, Foundation Foods, and branded products. Every nutrient value is sourced from laboratory-analysed data.

How to Use

  1. Search for a food by name (e.g. "chicken breast", "brown rice", "avocado").
  2. Select the food from the results and adjust the portion size in grams.
  3. Add multiple foods to build a complete meal or day's intake.
  4. Analyse to see the full nutritional breakdown across macros, vitamins, and minerals.

What Nutrients Does It Track?

This calculator covers 30+ nutrients across four categories:

  • Calories & Energy — Total kcal from protein, carbohydrates, and fat
  • Macronutrients — Protein, Total Carbs, Dietary Fibre, Total Fat, Saturated Fat, Trans Fat, Cholesterol, Sugar
  • Vitamins — A, C, D, E, K, B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B6, B12, Folate
  • Minerals — Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Selenium

Understanding % Daily Values

The % Daily Value (%DV) tells you how much a nutrient in a serving of food contributes to a daily diet. A %DV of 5% or less is considered low; 20% or more is considered high. Daily Values are based on the FDA's 2,000 kcal reference diet for adults.

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Data Source: Nutritional data is retrieved in real time from the USDA FoodData Central database (api.nal.usda.gov). Foundation and SR Legacy foods represent the most rigorously analysed data, derived from laboratory analysis. Branded food data is provided by manufacturers.

Macronutrient Roles

  • Protein (4 kcal/g) — Essential for muscle repair, enzyme production, and immune function. RDA: 0.8g per kg body weight.
  • Carbohydrates (4 kcal/g) — The body's primary energy source. Focus on complex carbs and high-fibre options.
  • Fat (9 kcal/g) — Vital for hormone synthesis, vitamin absorption (A, D, E, K), and cell membrane integrity. Prioritise unsaturated fats.
  • Dietary Fibre — Supports gut health, blood sugar regulation, and cholesterol management. Target: 25–38g/day.

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