OneTaskBy Tim King · Updated
Nutrition per Serving Calculator
Calories and Macros for a Homemade Recipe
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How the Nutrition per Serving Calculator works
This nutrition per serving calculator totals the calories, protein, carbohydrate and fat of a homemade recipe. List each ingredient with the grams you used and the per 100 g figures from its label, enter the servings, and it gives kcal, kJ and macros for each portion.
How the nutrition per serving calculator works
Labels in most countries give values per 100 g, so each ingredient contributes grams used ÷ 100 × the label value. The formula sums those over every ingredient and divides by the number of servings. Calories are also shown in kilojoules at 4.184 kJ per kcal, and the calorie split uses the standard Atwater factors of 4 kcal per gram of protein and carbohydrate and 9 per gram of fat.
First example. The spaghetti bolognese in the box: 400 g spaghetti, 500 g lean mince, 800 g tomatoes, an onion and a spoon of oil add up to 2,490 kcal. Divided by 4, that is 622 kcal, 41 g protein, 82 g carbohydrate and 12 g fat a serving.
Second example. Porridge from 50 g oats at 375 kcal per 100 g and 300 g semi-skimmed milk at 50 kcal is 188 + 150 = 338 kcal, with 16 g protein.
How many calories per 100 g of the dish? Enter the cooked weight of the whole pot. Water lost or gained in cooking changes the weight but not the calories, so weighing the finished dish lets you work out any portion size from the per 100 g figure.
Typical values per 100 g for common recipe ingredients, as weighed raw or dry
| Ingredient | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Dried pasta | 359 | 12.5 | 71 | 1.5 |
| White rice, uncooked | 360 | 7 | 79 | 0.6 |
| Porridge oats | 375 | 11 | 60 | 8 |
| Plain flour | 341 | 10 | 72 | 1.3 |
| Bread, wholemeal | 247 | 13 | 41 | 3.4 |
| Potatoes | 77 | 2 | 17 | 0.1 |
| Chicken breast, skinless | 106 | 24 | 0 | 1.1 |
| Lean minced beef (5% fat) | 137 | 21 | 0 | 5.4 |
| Salmon fillet | 208 | 20 | 0 | 13 |
| Eggs | 143 | 12.6 | 0.7 | 9.5 |
| Firm tofu | 144 | 15.7 | 3.5 | 8.7 |
| Red lentils, dried | 318 | 24 | 49 | 1.5 |
| Chickpeas, canned and drained | 139 | 7.2 | 20 | 2.9 |
| Semi-skimmed milk | 50 | 3.6 | 4.8 | 1.7 |
| Cheddar cheese | 416 | 25 | 0.1 | 35 |
| Greek yoghurt, full fat | 133 | 5.7 | 4.8 | 10 |
| Butter | 744 | 0.6 | 0.6 | 82 |
| Olive oil | 884 | 0 | 0 | 100 |
| Sugar | 400 | 0 | 100 | 0 |
| Chopped tomatoes, canned | 22 | 1.1 | 3.8 | 0.2 |
| Onion | 40 | 1.1 | 9 | 0.1 |
| Carrots | 41 | 0.9 | 9.6 | 0.2 |
| Broccoli | 34 | 2.8 | 7 | 0.4 |
| Banana | 89 | 1.1 | 23 | 0.3 |
| Peanut butter | 588 | 25 | 20 | 50 |
Getting accurate figures
Use the label values for the state you weigh the food in: dry pasta and rice, raw meat. Mixing a raw weight with cooked values is the most common error. Only the numbers at the end of each line are read, so names can contain anything except a trailing number. Leave protein, carbs and fat off a line if you only need calories.
FAQ
How do I calculate calories per serving?
Multiply each ingredient's grams by its calories per 100 g and divide by 100, add the results, and divide by the number of servings. 200 g of rice at 350 kcal per 100 g contributes 700 kcal.
Do I use raw or cooked weights?
Whichever matches the label you copy the figures from. Most packaging gives raw or dry values, so weigh ingredients before cooking. Enter the cooked weight of the finished dish separately if you want calories per 100 g of what you serve.
Where do I find calories per 100 g?
On the nutrition panel of the packet, in national food composition tables such as USDA FoodData Central or the UK's CoFID, or in a calorie app. Loose fruit, vegetables and meat use table values.
How do I convert kcal to kJ?
Multiply by 4.184. A 622 kcal portion is 2,604 kJ. Labels in the EU and Australia show both; in Australia and New Zealand kilojoules come first.
Why don't the macro calories add up exactly?
Fibre, alcohol and rounding on labels account for the gap. Fibre provides about 2 kcal per gram, alcohol 7, and labels round each figure, so the split is a close guide rather than an exact match.
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