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Nutrition Calculation Methodology

How recipe ingredients, gram weights, serving yields, food-composition data, and rounding are used to prepare estimated nutrition values.

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What the Nutrition Numbers Mean

Calories, protein, carbohydrates, fat, fiber, sugars, saturated fat, and sodium shown on recipe pages are calculated estimates for the exact base-recipe weights displayed on that page. They are not laboratory results and should not be treated as exact values for every brand or kitchen.

Ingredient Weights and Serving Yield

Each base recipe assigns an edible gram weight to every ingredient included in the calculation. Optional ingredients are excluded unless the recipe explicitly says otherwise. The full-recipe totals are divided by the stated number of servings. Serving controls scale ingredient quantities for cooking convenience; the structured nutrition panel continues to describe the base serving.

Data Sources

Generic foods are aligned to the closest suitable entries from USDA FoodData Central or comparable standard food-composition information. Packaged products can differ substantially, so the exact Nutrition Facts label should be used when a reader needs a brand-specific estimate.

Calculation and Rounding

For each nutrient, the value per gram is multiplied by the ingredient weight. Ingredient contributions are added to produce a recipe total and divided by the serving yield. Display values are rounded for readability, so a rounded calorie number may not exactly equal a calculation made from the rounded protein, carbohydrate, and fat values.

Why Your Result May Differ

  • Brands and varieties can have different nutrition profiles.
  • Draining, trimming, cooking loss, and moisture changes alter final weight.
  • Household measures are less precise than a kitchen scale.
  • Substitutions, toppings, oils, sauces, and larger portions change the result.
  • Restaurant or prepared versions may not match a home recipe.

How Readers Can Check a Recipe

Use the gram weights listed on the recipe page, match each food to an appropriate database entry or package label, calculate each ingredient contribution, and divide by the stated yield. The ingredient-level breakdown on each recipe page is included to make that process easier to review.

Safety and Individual Needs

Nutrition estimates are for general education. People managing allergies, diabetes, kidney disease, pregnancy, eating disorders, medically prescribed diets, or other specific needs should seek individualized guidance from a qualified professional.

Last updated: August 3, 2026. Contact us with the page URL if you find a calculation that appears inconsistent with the displayed ingredient weights.

Ingredient Nutrition Reference Records

The records below come from the official USDA SR Legacy April 2018 download. Values are per 100 g of the stated food and preparation state. They are reference estimates, not laboratory analysis of a finished recipe. Water has zero assigned energy and macronutrients.

Download the official USDA SR Legacy CSV dataset

Lemon juice, raw — FDC 167747

Per 100 g: energy 22.0 kcal, protein 0.35 g, carbohydrate 6.9 g, fat 0.24 g, fiber 0.3 g, saturated fat 0.04 g, sodium 1.0 mg, total sugar 2.52 g.

Find this food in USDA FoodData Central

Lemon peel, raw — FDC 167749

Per 100 g: energy 47.0 kcal, protein 1.5 g, carbohydrate 16.0 g, fat 0.3 g, fiber 10.6 g, saturated fat 0.039 g, sodium 6.0 mg, total sugar 4.17 g.

Find this food in USDA FoodData Central

Lime juice, raw — FDC 168156

Per 100 g: energy 25.0 kcal, protein 0.42 g, carbohydrate 8.42 g, fat 0.07 g, fiber 0.4 g, saturated fat 0.008 g, sodium 2.0 mg, total sugar 1.69 g.

Find this food in USDA FoodData Central

Pork, fresh, loin, tenderloin, separable lean only, raw — FDC 168249

Per 100 g: energy 109.0 kcal, protein 20.95 g, carbohydrate 0.0 g, fat 2.17 g, fiber 0.0 g, saturated fat 0.698 g, sodium 53.0 mg, total sugar 0.0 g.

Find this food in USDA FoodData Central

Asparagus, raw — FDC 168389

Per 100 g: energy 20.0 kcal, protein 2.2 g, carbohydrate 3.88 g, fat 0.12 g, fiber 2.1 g, saturated fat 0.04 g, sodium 2.0 mg, total sugar 1.88 g.

Find this food in USDA FoodData Central

Spinach, raw — FDC 168462

Per 100 g: energy 23.0 kcal, protein 2.86 g, carbohydrate 3.63 g, fat 0.39 g, fiber 2.2 g, saturated fat 0.063 g, sodium 79.0 mg, total sugar 0.42 g.

Find this food in USDA FoodData Central

Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) — FDC 168482

Per 100 g: energy 86.0 kcal, protein 1.57 g, carbohydrate 20.12 g, fat 0.05 g, fiber 3.0 g, saturated fat 0.018 g, sodium 55.0 mg, total sugar 4.18 g.

Find this food in USDA FoodData Central

Quinoa, cooked — FDC 168917

Per 100 g: energy 120.0 kcal, protein 4.4 g, carbohydrate 21.3 g, fat 1.92 g, fiber 2.8 g, saturated fat 0.231 g, sodium 7.0 mg, total sugar 0.87 g.

Find this food in USDA FoodData Central

Garlic, raw — FDC 169230

Per 100 g: energy 149.0 kcal, protein 6.36 g, carbohydrate 33.06 g, fat 0.5 g, fiber 2.1 g, saturated fat 0.089 g, sodium 17.0 mg, total sugar 1.0 g.

Find this food in USDA FoodData Central

Ginger root, raw — FDC 169231

Per 100 g: energy 80.0 kcal, protein 1.82 g, carbohydrate 17.77 g, fat 0.75 g, fiber 2.0 g, saturated fat 0.203 g, sodium 13.0 mg, total sugar 1.7 g.

Find this food in USDA FoodData Central

Squash, summer, zucchini, includes skin, raw — FDC 169291

Per 100 g: energy 17.0 kcal, protein 1.21 g, carbohydrate 3.11 g, fat 0.32 g, fiber 1.0 g, saturated fat 0.084 g, sodium 8.0 mg, total sugar 2.5 g.

Find this food in USDA FoodData Central

Honey — FDC 169640

Per 100 g: energy 304.0 kcal, protein 0.3 g, carbohydrate 82.4 g, fat 0.0 g, fiber 0.2 g, saturated fat 0.0 g, sodium 4.0 mg, total sugar 82.12 g.

Find this food in USDA FoodData Central

Couscous, cooked — FDC 169700

Per 100 g: energy 112.0 kcal, protein 3.79 g, carbohydrate 23.22 g, fat 0.16 g, fiber 1.4 g, saturated fat 0.029 g, sodium 5.0 mg, total sugar 0.1 g.

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Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) — FDC 169704

Per 100 g: energy 123.0 kcal, protein 2.74 g, carbohydrate 25.58 g, fat 0.97 g, fiber 1.6 g, saturated fat 0.26 g, sodium 4.0 mg, total sugar 0.24 g.

Find this food in USDA FoodData Central

Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) — FDC 169738

Per 100 g: energy 352.0 kcal, protein 13.87 g, carbohydrate 73.37 g, fat 2.93 g, fiber 9.2 g, saturated fat 0.428 g, sodium 6.0 mg, total sugar 2.74 g.

Find this food in USDA FoodData Central

Cabbage, raw — FDC 169975

Per 100 g: energy 25.0 kcal, protein 1.28 g, carbohydrate 5.8 g, fat 0.1 g, fiber 2.5 g, saturated fat 0.034 g, sodium 18.0 mg, total sugar 3.2 g.

Find this food in USDA FoodData Central

Coriander (cilantro) leaves, raw — FDC 169997

Per 100 g: energy 23.0 kcal, protein 2.13 g, carbohydrate 3.67 g, fat 0.52 g, fiber 2.8 g, saturated fat 0.014 g, sodium 46.0 mg, total sugar 0.87 g.

Find this food in USDA FoodData Central

Onions, raw — FDC 170000

Per 100 g: energy 40.0 kcal, protein 1.1 g, carbohydrate 9.34 g, fat 0.1 g, fiber 1.7 g, saturated fat 0.042 g, sodium 4.0 mg, total sugar 4.24 g.

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Peas, edible-podded, raw — FDC 170010

Per 100 g: energy 42.0 kcal, protein 2.8 g, carbohydrate 7.55 g, fat 0.2 g, fiber 2.6 g, saturated fat 0.039 g, sodium 4.0 mg, total sugar 4.0 g.

Find this food in USDA FoodData Central

Potatoes, flesh and skin, raw — FDC 170026

Per 100 g: energy 77.0 kcal, protein 2.05 g, carbohydrate 17.49 g, fat 0.09 g, fiber 2.1 g, saturated fat 0.025 g, sodium 6.0 mg, total sugar 0.82 g.

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Peppers, hot chili, red, raw — FDC 170106

Per 100 g: energy 40.0 kcal, protein 1.87 g, carbohydrate 8.81 g, fat 0.44 g, fiber 1.5 g, saturated fat 0.042 g, sodium 9.0 mg, total sugar 5.3 g.

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Peppers, sweet, red, raw — FDC 170108

Per 100 g: energy 26.0 kcal, protein 0.99 g, carbohydrate 6.03 g, fat 0.3 g, fiber 2.1 g, saturated fat 0.059 g, sodium 4.0 mg, total sugar 4.2 g.

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Tomatoes, red, ripe, canned, packed in tomato juice, no salt added — FDC 170138

Per 100 g: energy 16.0 kcal, protein 0.79 g, carbohydrate 3.47 g, fat 0.25 g, fiber 1.9 g, saturated fat 0.034 g, sodium 10.0 mg, total sugar 2.55 g.

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Broccoli, raw — FDC 170379

Per 100 g: energy 34.0 kcal, protein 2.82 g, carbohydrate 6.64 g, fat 0.37 g, fiber 2.6 g, saturated fat 0.114 g, sodium 33.0 mg, total sugar 1.7 g.

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Brussels sprouts, raw — FDC 170383

Per 100 g: energy 43.0 kcal, protein 3.38 g, carbohydrate 8.95 g, fat 0.3 g, fiber 3.8 g, saturated fat 0.062 g, sodium 25.0 mg, total sugar 2.2 g.

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Carrots, raw — FDC 170393

Per 100 g: energy 41.0 kcal, protein 0.93 g, carbohydrate 9.58 g, fat 0.24 g, fiber 2.8 g, saturated fat 0.032 g, sodium 69.0 mg, total sugar 4.74 g.

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Parsley, fresh — FDC 170416

Per 100 g: energy 36.0 kcal, protein 2.97 g, carbohydrate 6.33 g, fat 0.79 g, fiber 3.3 g, saturated fat 0.132 g, sodium 56.0 mg, total sugar 0.85 g.

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Tomatoes, red, ripe, raw, year round average — FDC 170457

Per 100 g: energy 18.0 kcal, protein 0.88 g, carbohydrate 3.89 g, fat 0.2 g, fiber 1.2 g, saturated fat 0.028 g, sodium 5.0 mg, total sugar 2.63 g.

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Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) — FDC 170894

Per 100 g: energy 59.0 kcal, protein 10.19 g, carbohydrate 3.6 g, fat 0.39 g, fiber 0.0 g, saturated fat 0.117 g, sodium 36.0 mg, total sugar 3.24 g.

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Spices, cumin seed — FDC 170923

Per 100 g: energy 375.0 kcal, protein 17.81 g, carbohydrate 44.24 g, fat 22.27 g, fiber 10.5 g, saturated fat 1.535 g, sodium 168.0 mg, total sugar 2.25 g.

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Spices, curry powder — FDC 170924

Per 100 g: energy 325.0 kcal, protein 14.29 g, carbohydrate 55.83 g, fat 14.01 g, fiber 53.2 g, saturated fat 1.648 g, sodium 52.0 mg, total sugar 2.76 g.

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Spices, mustard seed, ground — FDC 170929

Per 100 g: energy 508.0 kcal, protein 26.08 g, carbohydrate 28.09 g, fat 36.24 g, fiber 12.2 g, saturated fat 1.989 g, sodium 13.0 mg, total sugar 6.79 g.

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Spices, pepper, black — FDC 170931

Per 100 g: energy 251.0 kcal, protein 10.39 g, carbohydrate 63.95 g, fat 3.26 g, fiber 25.3 g, saturated fat 1.392 g, sodium 20.0 mg, total sugar 0.64 g.

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Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw — FDC 171077

Per 100 g: energy 120.0 kcal, protein 22.5 g, carbohydrate 0.0 g, fat 2.62 g, fiber 0.0 g, saturated fat 0.563 g, sodium 45.0 mg, total sugar 0.0 g.

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Egg, whole, raw, fresh — FDC 171287

Per 100 g: energy 143.0 kcal, protein 12.56 g, carbohydrate 0.72 g, fat 9.51 g, fiber 0.0 g, saturated fat 3.126 g, sodium 142.0 mg, total sugar 0.37 g.

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Spices, garlic powder — FDC 171325

Per 100 g: energy 331.0 kcal, protein 16.55 g, carbohydrate 72.73 g, fat 0.73 g, fiber 9.0 g, saturated fat 0.249 g, sodium 60.0 mg, total sugar 2.43 g.

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Spices, onion powder — FDC 171327

Per 100 g: energy 341.0 kcal, protein 10.41 g, carbohydrate 79.12 g, fat 1.04 g, fiber 15.2 g, saturated fat 0.219 g, sodium 73.0 mg, total sugar 6.63 g.

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Spices, oregano, dried — FDC 171328

Per 100 g: energy 265.0 kcal, protein 9.0 g, carbohydrate 68.92 g, fat 4.28 g, fiber 42.5 g, saturated fat 1.551 g, sodium 25.0 mg, total sugar 4.09 g.

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Spices, paprika — FDC 171329

Per 100 g: energy 282.0 kcal, protein 14.14 g, carbohydrate 53.99 g, fat 12.89 g, fiber 34.9 g, saturated fat 2.14 g, sodium 68.0 mg, total sugar 10.34 g.

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Spices, rosemary, dried — FDC 171333

Per 100 g: energy 331.0 kcal, protein 4.88 g, carbohydrate 64.06 g, fat 15.22 g, fiber 42.6 g, saturated fat 7.371 g, sodium 50.0 mg, total sugar not reported g.

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Oil, olive, salad or cooking — FDC 171413

Per 100 g: energy 884.0 kcal, protein 0.0 g, carbohydrate 0.0 g, fat 100.0 g, fiber 0.0 g, saturated fat 13.808 g, sodium 2.0 mg, total sugar 0.0 g.

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Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) — FDC 171688

Per 100 g: energy 52.0 kcal, protein 0.26 g, carbohydrate 13.81 g, fat 0.17 g, fiber 2.4 g, saturated fat 0.028 g, sodium 1.0 mg, total sugar 10.39 g.

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Fish, cod, Atlantic, raw — FDC 171955

Per 100 g: energy 82.0 kcal, protein 17.81 g, carbohydrate 0.0 g, fat 0.67 g, fiber 0.0 g, saturated fat 0.131 g, sodium 54.0 mg, total sugar 0.0 g.

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Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw — FDC 172173

Per 100 g: energy 134.0 kcal, protein 21.38 g, carbohydrate 0.0 g, fat 5.36 g, fiber 0.0 g, saturated fat 1.875 g, sodium 55.0 mg, total sugar 0.0 g.

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Basil, fresh — FDC 172232

Per 100 g: energy 23.0 kcal, protein 3.15 g, carbohydrate 2.65 g, fat 0.64 g, fiber 1.6 g, saturated fat 0.041 g, sodium 4.0 mg, total sugar 0.3 g.

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Dill weed, fresh — FDC 172233

Per 100 g: energy 43.0 kcal, protein 3.46 g, carbohydrate 7.02 g, fat 1.12 g, fiber 2.1 g, saturated fat 0.06 g, sodium 61.0 mg, total sugar not reported g.

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Mustard, prepared, yellow — FDC 172234

Per 100 g: energy 60.0 kcal, protein 3.74 g, carbohydrate 5.83 g, fat 3.34 g, fiber 4.0 g, saturated fat 0.214 g, sodium 1104.0 mg, total sugar 0.92 g.

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Lentils, mature seeds, cooked, boiled, without salt — FDC 172421

Per 100 g: energy 116.0 kcal, protein 9.02 g, carbohydrate 20.13 g, fat 0.38 g, fiber 7.9 g, saturated fat 0.053 g, sodium 2.0 mg, total sugar 1.8 g.

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Soy sauce made from soy and wheat (shoyu), low sodium — FDC 172473

Per 100 g: energy 57.0 kcal, protein 9.05 g, carbohydrate 5.59 g, fat 0.3 g, fiber 0.7 g, saturated fat 0.035 g, sodium 3598.0 mg, total sugar 0.5 g.

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Turkey, ground, 93% lean, 7% fat, raw — FDC 172850

Per 100 g: energy 150.0 kcal, protein 18.73 g, carbohydrate 0.0 g, fat 8.34 g, fiber 0.0 g, saturated fat 2.17 g, sodium 69.0 mg, total sugar 0.0 g.

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Tortillas, ready-to-bake or -fry, corn, without added salt — FDC 173241

Per 100 g: energy 222.0 kcal, protein 5.7 g, carbohydrate 46.6 g, fat 2.5 g, fiber 5.2 g, saturated fat 0.334 g, sodium 11.0 mg, total sugar not reported g.

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Salt, table — FDC 173468

Per 100 g: energy 0.0 kcal, protein 0.0 g, carbohydrate 0.0 g, fat 0.0 g, fiber 0.0 g, saturated fat 0.0 g, sodium 38758.0 mg, total sugar 0.0 g.

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Vinegar, cider — FDC 173469

Per 100 g: energy 21.0 kcal, protein 0.0 g, carbohydrate 0.93 g, fat 0.0 g, fiber 0.0 g, saturated fat 0.0 g, sodium 5.0 mg, total sugar 0.4 g.

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Spearmint, fresh — FDC 173475

Per 100 g: energy 44.0 kcal, protein 3.29 g, carbohydrate 8.41 g, fat 0.73 g, fiber 6.8 g, saturated fat 0.191 g, sodium 30.0 mg, total sugar not reported g.

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Oil, avocado — FDC 173573

Per 100 g: energy 884.0 kcal, protein 0.0 g, carbohydrate 0.0 g, fat 100.0 g, fiber 0.0 g, saturated fat 11.56 g, sodium 0.0 mg, total sugar not reported g.

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Cereals, oats, regular and quick, not fortified, dry — FDC 173904

Per 100 g: energy 379.0 kcal, protein 13.15 g, carbohydrate 67.7 g, fat 6.52 g, fiber 10.1 g, saturated fat 1.11 g, sodium 6.0 mg, total sugar 0.99 g.

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Fish, salmon, Atlantic, farmed, raw — FDC 175167

Per 100 g: energy 208.0 kcal, protein 20.42 g, carbohydrate 0.0 g, fat 13.42 g, fiber 0.0 g, saturated fat 3.05 g, sodium 59.0 mg, total sugar 0.0 g.

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Crustaceans, shrimp, raw — FDC 175179

Per 100 g: energy 85.0 kcal, protein 20.1 g, carbohydrate 0.0 g, fat 0.51 g, fiber not reported g, saturated fat 0.101 g, sodium 119.0 mg, total sugar not reported g.

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Beans, white, mature seeds, cooked, boiled, without salt — FDC 175203

Per 100 g: energy 139.0 kcal, protein 9.73 g, carbohydrate 25.09 g, fat 0.35 g, fiber 6.3 g, saturated fat 0.091 g, sodium 6.0 mg, total sugar 0.34 g.

Find this food in USDA FoodData Central