Nutrition & dietary
Enter your own ingredients and see what is in the dish. These calculators describe food composition, nothing more: there are no diet plans, targets or health claims here.
12 calculators in this section
- Recipe Nutrition CalculatorAdd your ingredients and servings to see the nutrition of the whole recipe and one serving.
- Calories Per Serving CalculatorWork out the energy in one serving of a recipe from the ingredients you used.
- Protein Per Serving CalculatorSee how much protein a serving of your recipe contains, and which foods supply it.
- Carbohydrates Per Serving CalculatorTotal carbohydrate in a serving of your recipe, with the sugars figure alongside.
- Fat Per Serving CalculatorTotal fat and saturated fat in one serving, and which ingredients contribute most.
- Fibre Per Serving CalculatorFibre in a serving of your recipe, measured the way the UK dataset reports it.
- Sugar Per Serving CalculatorTotal sugars in one serving, including the sugars that come from fruit and milk.
- Salt Per Serving CalculatorSalt in a serving, converted from the sodium in each ingredient the standard way.
- Recipe Macros CalculatorProtein, carbohydrate and fat per serving, plus how much of the energy each one provides.
- Ingredient Nutrition CalculatorLook up what is in any amount of a single ingredient, raw or cooked.
- Recipe Nutrition ScalerScale a recipe up or down and see the nutrition for the new number of servings.
- Food Nutrition ComparisonPut two or three foods side by side at the same weight and see what differs.
Start with the recipe, not a search result
Most nutrition figures online belong to somebody else's recipe. These tools work from the ingredients and weights you actually used, which is the only way the number means anything for what is in your pan. Add each ingredient, set how many servings the dish makes, and the whole recipe and one serving are both shown.
Where the numbers come from
Every food record is imported directly from McCance and Widdowson's Composition of Foods Integrated Dataset (CoFID), 2021, published by Public Health England, GOV.UK. There are currently 126 foods available, each keeping its published food code and description so any figure can be checked against the source. No value on this site is typed in by hand, adjusted or estimated.
The arithmetic is deliberately plain. The weight of an ingredient is multiplied by the published value per 100 g, the ingredients are added together, and the total is divided by the number of servings you set. Salt is calculated from measured sodium using the standard conversion of sodium multiplied by 2.5. Energy from macronutrients uses the standard factors of 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat.
Where the dataset does not measure a nutrient for a food, the figure is reported as not measured and left out. It is never counted as zero, and a recipe total that covers only some of its ingredients is labelled as such. Reviewed 2026-09-11.
Raw or cooked matters more than people expect
Cooking mostly changes water. Meat loses moisture in the oven and becomes more concentrated per 100 g, while rice and pasta take water on and become less concentrated. Raw and cooked foods are separate records here and are never substituted for one another, so pick the state the food is in when you weigh it.
What these tools will not do
They will not tell you how many calories you need, set a macro target, judge a food as good or bad, or offer advice for any medical or dietary condition. Figures are estimates based on published data and the ingredients entered, and actual values vary between products, brands and preparation methods. For personal dietary or medical questions, speak to a qualified professional.
Questions and answers
Questions about nutrition figures on this site
Where does the nutrition data come from?
From McCance and Widdowson's Composition of Foods Integrated Dataset, the official UK food composition dataset published on GOV.UK. Records are imported with their original food codes and descriptions, so every figure on the site can be traced back to a published entry.
Are these figures the same as a food label?
Not necessarily. A label describes one specific product from one manufacturer. This dataset describes typical foods, so branded items can differ. Neither is wrong, they simply measure different things.
Why are raw and cooked foods listed separately?
Because cooking changes weight, mostly through water, and composition per 100 g moves with it. Keeping the states apart is the only way a recipe total can be honest about what went into the pan.
What happens when a nutrient has no published figure for a food?
It is reported as having no published figure and excluded from the total. If some ingredients in a recipe have a value and others do not, the total is flagged as covering only part of the recipe rather than presented as final.
Do these tools give diet or medical advice?
No. Everything here describes the composition of food. There are no calorie targets, no personalised plans and no health claims, and anyone with a medical or dietary question should speak to a qualified professional.
How accurate are the results?
They are good estimates. The arithmetic is exact, but real ingredients vary by variety, season, brand and how they are prepared, and serving sizes are a judgement call. Treat the figures as a reliable guide rather than a laboratory measurement.