Ingredient Nutrition Calculator
Search for an ingredient and set the amount to see what is in it, alongside the published values per 100 g.
Raw and cooked foods are separate records. Pick the state you are putting in the recipe.
Pick an ingredient to see its figures
- Type part of the food name above, for example rice, cheese or chicken.
- Choose the raw or cooked record that matches what you are using.
- Enter the amount, and the figures for that amount appear here.
If a food is not in the list, try a simpler word. Only foods with published UK composition data are included.
Reference and detail
The record is shown, not hidden
Each result names the food code and the published description it came from, so the figures can be checked against the official dataset rather than taken on trust.
Volume entry only where it is reliable
Spoons and cups convert to grams only for ingredients where the site holds a measured weight. For everything else the tool asks for grams instead of applying a generic cup weight.
How these figures are worked out
Values come from the official UK food composition dataset published on GOV.UK, used unchanged. Figures are estimates based on that data and the ingredients and quantities you enter, and real values vary between products, brands and preparation methods. Read the full method.
Questions and answers
Questions about ingredient nutrition
How do I find what is in a single ingredient?
Search for it above and set the amount. The page shows the figures for that amount, the published values per 100 g, and the food code and description the record came from so you can check it against the source.
Why can I only enter grams for some foods?
Because a spoon or a cup of an ingredient only converts to a weight when we hold a measured density for it. Rather than apply a generic cup weight to something like diced chicken, the tool asks you to weigh it.
What does a food state like boiled or dry mean here?
It is the condition the food was in when it was measured. Dry rice, boiled rice and canned tomatoes are all separate records, and swapping one for another would change the answer significantly, so each is kept distinct.
Where do the numbers come from?
From the official UK food composition dataset published on GOV.UK, imported unchanged with its food codes and descriptions intact. No values are typed in by hand, adjusted or estimated on this site.