Recipe nutrition calculator
Paste a recipe's ingredients and get calories, protein, carbs, fat and fibre per serving. See the USDA food behind every line, and change any you do not agree with. Free, no sign-up.
Calculator
Per serving
623 kcal per serving: 37 g protein, 70 g carbohydrate, 21 g fat, 5 g fibre.
One of 4 servings, about 432 g of ingredients.
To keep this recipe and use it in a plan, save it and start free.
Line by line
10 of 10 lines counted, 1 to check- 2 tbsp olive oilOil, olive, salad or cooking239 kcal27 g
- 1 yellow onion, dicedOnions, yellow, raw54 kcal143 g
- 3 cloves garlic, mincedGarlic, raw13 kcal9 g
- 500 g chicken breast, cubedChicken, broiler or fryers, breast, skinless, boneless, meat only, raw600 kcal500 g
- 1 tbsp curry powderSpices, curry powder21 kcal6.3 g
- 400 g can chopped tomatoesTomatoes, red, ripe, canned, packed in tomato juice64 kcal400 g
- 200 ml coconut milkNuts, coconut milk, canned (liquid expressed from grated meat and water)376 kcal191 g
- 150 g baby spinachSpinach, babyA close call. Check that this is the food you mean.31 kcal150 g
- 300 g basmati rice, uncookedRice, white, long-grain, regular, raw, unenriched1,095 kcal300 g
- 1/2 tsp saltSalt, table0 kcal3 g
Save this recipe and put it in a client’s meal plan, in your brand.
In Peas & Pans the same match runs on every recipe you import, your fixes are remembered, and a week of meals adds up against each client’s targets. Free to start, no card.
How the match works
Reading the line. Each line is split into an amount, a unit and a food: “2 tbsp olive oil” is 2, tablespoons, olive oil. Fractions, ranges, metric and US measures are read. Words that describe the cut (“diced”, “minced”) are kept apart from the food’s name. A heading is skipped, and something that is not eaten, such as a bay leaf or oil for the pan, is left out and marked.
Finding the food. The name is searched in the food database and the candidates are scored on how closely they fit: the same words, the same state (raw, cooked, canned, dried), and a plain food before a branded dish. A clear winner is shown as the match. A close call is shown and marked for a look, with the other candidates one press away. When nothing fits well enough the line is not counted, and the page says so.
Weighing it. A weight is used as written. A volume or a count uses the household measure published for that food: a cup of this rice, one medium onion. That weight is on every line, because it is the number to check when a total looks wrong.
Adding up. Grams times the food’s values per 100 g gives the line. The lines give the recipe, and the recipe divided by the servings gives the portion. Where a food publishes no value for a nutrient, the total for that nutrient is marked as “at least”.
Where the numbers come from
The foods and their values are from USDA FoodData Central(opens in new tab), the United States Department of Agriculture’s public food composition database: nearly 14,000 foods, each with energy and nutrients per 100 g and its household measures. It is the source most nutrition software draws on, and it is in the public domain. Our article USDA FoodData Central for coaches explains what is in it, and Why two apps give different calories explains why the same recipe can come out differently elsewhere.
The result is for the ingredients as listed. It does not model what cooking removes or adds, and it is a tool for a professional, not medical advice. Need a client’s daily target to set a recipe against? Use the macro calculator.
More free tools
- Calorie calculatorA client's daily energy need, and the range for loss, maintenance and gain.
- Protein calculatorA daily protein target from body weight and goal, in grams per kg and per lb.
- Macro calculatorCalories split into protein, fat and carbohydrate, with every step shown.
- Meal plan generatorCalories, protein and a diet in; a sample week with a grocery list out.
The calculator, answered.
Something else? Contact us, or write to hello@peasandpans.com.
Yes. There is no account, no card and no limit on the result: you see every line and every number. To keep it free for everyone there is a daily limit, well above what one coach needs, and a recipe can have up to 30 ingredient lines.
Each ingredient line is read into an amount, a unit and a food. The food is matched to an entry in USDA FoodData Central, the amount is turned into grams, and the grams are multiplied by that food's values per 100 g. The lines are added up for the recipe and divided by the servings.
As accurate as the match and the weight on each line, which is why both are on the page. A line given by weight (200 g rice) is exact for the food it matched. A line given by volume or by count (1 cup, 2 carrots) uses the measure USDA publishes for that food, which is an average. Check the lines marked for a look, and the total is a figure you can stand behind.
Enter them the way you weigh them, and say which: “300 g raw chicken breast” or “200 g cooked rice”. Raw and cooked versions of a food are different entries with different values per 100 g, because cooking changes the water in it. If a line matched the cooked food and you weighed it raw, change the food on that line.
One ingredient per line, with the amount first: “2 tbsp olive oil”, “400 g chopped tomatoes”, “1 onion, diced”. Metric and US measures both work, and so do fractions. A heading such as “For the sauce:” is skipped. Lines with no amount, such as “salt to taste”, are left out of the numbers and marked so you can see it.
Press Change on that line and pick another food from the list; the totals update at once. If none of them is right, reword the line with the plain name of the food and calculate again. A line that found no match at all is never guessed: it is shown as not counted.
No. The lines are sent to our server to be matched and the answer comes back; the recipe is not saved and is not tied to you. To keep recipes, with photos and steps, and put them in a client's plan, that is what a Peas & Pans account is for.