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Nutrition Calculator

Calculate detailed nutrition for common foods per 100g or a custom weight, including fibre and sodium.

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Nutrition Calculator
Calculate detailed nutrition for common foods per 100g or custom weight
Total Calories
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Select food and weight above

Disclaimer. Nutrition figures are estimates based on typical published values for each food and are not a substitute for a verified nutrition label. Actual nutrient content varies by brand, preparation method and portion size. Verify independently and consult a registered dietitian for personalised dietary or medical guidance. Read full disclaimer →

About Nutrition Calculator

Nutritional content breaks into macronutrients and micronutrients. Caloric density: Protein provides 4 kcal per gram, Carbohydrates 4 kcal per gram, Fat 9 kcal per gram, Alcohol 7 kcal per gram. This tool estimates calorie and macro content per 100g or per serving for common foods and ingredients.

Key nutrition facts: dietary fibre has nearly zero net calories and slows glucose absorption, improving blood sugar control. Trans fats are harmful even in small amounts and are banned in many countries. Omega-3 fatty acids from fish, flaxseed, and walnuts are anti-inflammatory and support heart health. Protein is the most satiating macronutrient - high-protein diets consistently reduce hunger and preserve muscle mass during caloric restriction. Use alongside our Calorie Calculator for a complete nutrition plan.

Frequently Asked Questions

23 common foods across four groups: Proteins (chicken breast, egg, salmon, tuna, Greek yogurt, cottage cheese), Carbohydrates (white/brown rice, oats, whole wheat bread, pasta, potato), Fruits & Veg (banana, apple, broccoli, spinach, avocado, sweet potato), and Fats & Others (almonds, olive oil, peanut butter, whole milk, cheddar, dark chocolate).
Each food's calories, protein, carbs, fat, fibre and sodium are stored per 100g. The calculator multiplies each of those values by (your entered weight / 100) to produce results for your specific serving size.
Calories, not grams, are what matters for the percentage split. Protein and carbs each provide about 4 kcal/g while fat provides about 9 kcal/g, so the percentage view is calculated as each macro's calorie contribution divided by total calories from macros, not simply grams divided by total grams.
No. The sodium values reflect the food item itself as commonly prepared (e.g. "cooked" or "boiled"), not any salt, sauce or seasoning you add afterward. Added salt, soy sauce, or salted butter will increase your actual sodium intake beyond what's shown here.
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Related: Daily Calorie Counter, BMR Meal Planner, All Food Tools