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Category Health Nutrition

Select Ingredient

Quantity (grams)

Recipe Ingredients

Food	Qty (g)	Kcal	Prot	Carb	Fat	X

Total Nutrition

0 Calories

0g Protein

0g Carbs

0g Fat

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About

Accurate nutritional tracking is the cornerstone of any effective health or fitness plan. Whether you are a professional athlete calculating precise macro ratios or a home cook trying to optimize a family meal, guessing serving sizes and nutrient density often leads to errors. Small discrepancies in calorie counting can compound over time, affecting weight management and energy levels.

This tool serves as both a quick reference for individual ingredients and a comprehensive Recipe Builder. By aggregating data from standard food databases, it allows users to construct complex dishes item-by-item, providing a detailed breakdown of total energy (kcal), proteins, fats, and carbohydrates per serving. This granularity is essential for meal planning, dietary compliance, and understanding the hidden nutritional content of processed meals.

Formulas

The calculator sums nutrients based on the mass of each ingredient relative to a standard 100g reference.

Nutrient_total = ∑ ( Weight_i100 × Value_i )

Where Weight_i is the mass of the ingredient in grams, and Value_i is the nutrient value per 100g.

Reference Data

Food Item (100g)	Calories (kcal)	Protein (g)	Carbs (g)	Fat (g)	Primary Function
Chicken Breast (Raw)	110	23.1	0	1.2	Lean Muscle Building
Rice, White (Raw)	365	7.1	80	0.7	Energy Source
Egg (Whole, Large)	143	12.6	0.7	9.5	Complete Protein
Avocado	160	2	8.5	14.7	Healthy Fats
Almonds	579	21	22	49	Energy Density
Spinach (Raw)	23	2.9	3.6	0.4	Micronutrients
Salmon (Raw)	208	20	0	13	Omega-3 Fatty Acids
Oats (Rolled)	389	16.9	66	6.9	Fiber & Sustained Energy
Greek Yogurt (0% Fat)	59	10	3.6	0.4	Gut Health & Protein
Olive Oil	884	0	0	100	Caloric Density

Frequently Asked Questions

No, the database primarily uses raw values unless specified otherwise (e.g., 'Boiled Egg'). Cooking methods can alter water content and weight, so for maximum accuracy, it is recommended to weigh ingredients raw before cooking.

Nutrient content depends on soil quality, livestock feed, season, and specific brand processing. This tool uses standard average values (USDA-style data) which are sufficient for general dietary planning but may differ slightly from specific package labels.

Yes. Build the full recipe using the total ingredients, note the 'Total' values, and then divide by the number of portions you created to get the per-serving statistics.

Yes, standard carbohydrate counts usually include dietary fiber. If you are tracking 'Net Carbs' (common for Keto diets), you would typically subtract the fiber value from the total carbohydrates.

Calorie counting provides a strong estimation, but individual absorption rates vary. It is best used as a consistent baseline rather than an absolute scientific measurement. Trends in your weight over time are the best indicator of accuracy.