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Recipe → Nutrition Calculator

Enter ingredients with per-100g nutrient values, batch yield, and servings. Get per-serving nutrition ready for the label.

Ingredients

Nutrient values are per 100 g of each ingredient.

Defaults to the sum of ingredient weights until you edit it.

Per-serving nutrition

Calories

1155 kcal

Total fat

17.3 g

Saturated fat

3.00 g

Trans fat

0 g

Cholesterol

0 mg

Sodium

7.40 mg

Total carbs

214 g

Dietary fiber

26.6 g

Total sugars

49.2 g

Added sugars

49.2 g

Protein

42.4 g

Based on 310 g of ingredients across 2 rows, divided into 1 serving.

How the recipe nutrition calculator works

The arithmetic

Each ingredient row takes a weight in grams and the ingredient's nutrient values per 100 g. The calculator multiplies each value by the weight divided by 100 and adds the columns, giving totals for the whole batch, then divides those totals by the number of servings. When servings come from yield and serving size, that is the same as dividing the batch total by the finished yield and multiplying by the serving weight.

Eleven nutrients are tracked: calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, total sugars, added sugars and protein. Calories are in kcal, cholesterol and sodium in milligrams, and everything else in grams.

Yield and servings fill themselves in until you type

Total yield starts as the sum of the ingredient weights, and servings start as yield divided by serving size. Both stop updating the moment you edit them, and your figure wins from then on.

That matters for yield in particular. A recipe that loses water in the oven weighs less than its ingredients, and entering the weighed, cooked yield is how that loss reaches the result: a lower yield gives fewer servings of the same weight, so each serving carries more of every nutrient. Leave yield at the raw sum for a baked product and every per-serving figure comes out low.

Servings never fall below one, so a blank or zero field does not divide the totals into nonsense.

Servings here means servings in the batch

The servings figure is the number of servings in everything the ingredient list makes. Apply to Label sends it to the generator as servings per container, which is only right if one batch fills one package.

If a batch fills several packages, do not type the per-package count into the servings field here. The calculator would divide the whole batch's nutrients by that smaller number and overstate every per-serving value. Let the per-serving values come from the batch, then correct servings per container in the generator to the package net weight divided by the serving size.

Entry mistakes that skew the result

  • Per-serving values in a per-100 g column. A supplier's Nutrition Facts panel is per serving. Divide each value by the serving weight in grams and multiply by 100 before entering it.
  • Volumes in the weight column. The column is grams. A cup or tablespoon has to be converted using that ingredient's own density first.
  • Sodium in grams. The sodium column is milligrams; a value entered in grams is a thousand times too small.
  • Added sugars left at zero. Sugar, honey and syrups added in the recipe belong in Added Sugars as well as Total Sugars. Sugars naturally present in ingredients such as whole fruit or plain milk go in Total Sugars only.

What it leaves to the label generator

The results are unrounded working figures - shown to two decimal places below 10, one decimal place below 100 and whole numbers above that, and sent to the generator rounded to two decimal places. The FDA rounding increments in § 101.9(c) and the %Daily Value column are applied in the label generator, not here, so the figures on this page should not be copied onto artwork directly.

The calculator also does not cover vitamin D, calcium, iron or potassium, which a Nutrition Facts panel declares, and it does not look values up for you: each per-100 g figure is entered by hand. Nutrition Facts Search returns per-100 g values for generic foods to enter here, and a supplier's specification is the source for anything packaged.

To turn the result into a finished panel, follow how to create a nutrition label in five steps, and use the Recipe Scaler when the batch size changes.

Reference information, not legal advice. Requirements change and turn on facts specific to your product - confirm against the current regulation before relying on it.

Common questions

How do you calculate nutrition facts from a recipe?

Add up the nutrients in every ingredient at the quantity used, using per-100 g nutrient data from a recognised database such as USDA FoodData Central, adjust for the moisture lost or gained in cooking so that the totals apply to the finished weight, divide by the number of servings, and then round each nutrient to the increment in 21 CFR 101.9(c). Rounding is done once, at the end, never ingredient by ingredient.

Is a database calculation accepted by the FDA, or do I need lab testing?

The FDA accepts nutrient values computed from a database under the compliance rules in 21 CFR 101.9(g), and FDA's own guidance names USDA data as an acceptable source. What is tested at enforcement is the finished product: naturally occurring beneficial nutrients (Class II) must be present at 80% or more of the declared value, added nutrients (Class I) at 100% or more, and calories, sugars, fat, saturated fat, cholesterol and sodium may not exceed the declared value by more than 20%. A calculation from accurate ingredient data and a correct yield usually falls inside those bands; laboratory analysis is the safer choice for fried foods, fermented products and anything with variable moisture.

Why does cooking change the numbers?

Because the finished weight is not the sum of the raw ingredients. Baking, roasting and simmering drive off water, so the nutrients concentrate per 100 g; boiling pasta or rice adds water, so they dilute; frying adds oil. The calculator therefore asks for the batch yield after cooking, or a yield percentage, and divides the totals by that weight rather than by the raw weight.

How do I choose the serving size for a recipe?

For a packaged food sold in the US, the serving size is not a free choice: it is derived from the Reference Amount Customarily Consumed for the food category in 21 CFR 101.12, expressed in a household measure with the gram weight in parentheses. A home recipe can use any sensible portion. The RACC lookup tool lists the reference amounts by category.

What about ingredients that are not in the USDA database?

Enter them from the supplier's specification sheet: any packaged ingredient sold in the US carries its own Nutrition Facts panel, and its per-100 g values can be entered as a custom ingredient. Keep the specification on file; it is the evidence for the number on your label.

Can I turn the result into a Nutrition Facts label?

Yes. The per-serving values feed the label generator, which applies the FDA rounding rules, computes each % Daily Value and renders the panel in the format the package is allowed to use; the same recipe re-renders to the Canadian, EU, UK and other formats.

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Check your own jurisdiction

This tool is not tied to one country's rules. What you declare on the label is, and the requirements differ.

Regulation libraryAll 152 label formats, each cited to the paragraph it follows.Coverage by countryFind the rules that apply where you sell.

Read more

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