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Nutrition Calculator and Recipe Builder

Summary
Recipe nameMeal
Number of servings1
Final weight, g

IngredientAmountCaloriesAction
Broccoli, no added fat, cooked, fresh300 g105delete
Kale, no added fat, cooked, fresh100 g38delete
Fish, dry heat, cooked, wild, coho, salmon700 g973delete

Meal

Nutrition Facts
Portion Size1100 g
Amount Per Portion1116
Calories
% Daily Value *
Total Fat 33g 42 %
   Saturated Fat 7.9g 40 %
Cholesterol 385mg 128 %
Sodium 1052mg 46 %
Total Carbohydrate 25g 9 %
   Dietary Fiber 13g 46 %
   Sugar 6.2g
Protein 176g 352 %
Vitamin D 79mcg 395 %
Calcium 734mg 56 %
Iron 8.3mg 46 %
Potassium 4395mg 94 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Badges: low carb

Meal nutrition facts and analysis per 1100.00 g

Vitamins
NutrientAmount DV
Vitamin A, RAE 695 mcg77 %
  Carotene, alpha 75 mcg
  Carotene, beta 3991 mcg
  Cryptoxanthin, beta 30 mcg
  Lutein + zeaxanthin 10527 mcg
  Lycopene 0 mcg
  Retinol 357 mcg
Thiamin [Vitamin B1]0.832 mg69 %
Riboflavin [Vitamin B2]1.678 mg129 %
Niacin [Vitamin B3]58.742 mg367 %
Pantothenic acid [Vitamin B5]5.67 mg113 %
Vitamin B6 4.618 mg272 %
Vitamin B12 [Cobalamin]35 mcg1458 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]309 mcg77 %
  Folate, food 309 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]316 mg351 %
Vitamin D 79.1 mcg395 %
  Vitamin D3 79.1 mcg
Vitamin E (alpha-tocopherol) 9.58 mg64 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 9.58 mg
Vitamin K 735.3 mcg613 %
  Vitamin K1 [Phylloquinone]735.3 mcg
Choline 562.7 mg102 %

Minerals
NutrientAmount DV
Calcium 734 mg56 %
Copper 0.71 mg79 %
Iron 8.27 mg46 %
Magnesium 332 mg79 %
Manganese 0.133 mg6 %
Phosphorus 2520 mg202 %
Potassium 4395 mg94 %
Selenium 274.8 mcg500 %
Sodium 1052 mg46 %
Zinc 5.63 mg51 %

Proteins and Amino acids
NutrientAmount DV
Protein 176.07 g352 %
  Alanine 9.926 g
  Arginine 9.821 g
  Aspartic acid 16.807 g
  Cystine 1.757 g
  Glutamic acid 24.507 g
  Glycine 7.882 g
  Histidine 4.83 g423 %
  Isoleucine 7.567 g488 %
  Leucine 13.342 g389 %
  Lysine 15.078 g486 %
  Methionine 4.858 g
  Phenylalanine 6.405 g
  Proline 5.803 g
  Serine 6.699 g
  Threonine 7.196 g441 %
  Tryptophan 1.841 g451 %
  Tyrosine 5.544 g
  Valine 8.456 g432 %
  Phenylalanine + Tyrosine 11.949 g443 %
  Methionine + Cysteine 4.858 g313 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 25.44 g9 %
  Fiber 12.5 g45 %
  Sugars 6.17 g
  Net carbs 12.94 g

Fats and Fatty Acids


Omega-3Omega-6 Omega-6 / Omega-3 ratio
7.41 g0.00

NutrientAmount DV
Fat 32.84 g42 %
  Saturated fatty acids 7.923 g40 %
    Butanoic acid 0 g
    Decanoic acid 0 g
    Dodecanoic acid 0.006 g
    Hexadecanoic acid 5.211 g
    Hexanoic acid 0 g
    Octadecanoic acid 1.169 g
    Octanoic acid 0 g
    Tetradecanoic acid 1.062 g
  Monounsaturated fatty acids 11.274 g
    Docosenoic acid 1.071 g
    Eicosenoic acid 1.925 g
    Hexadecenoic acid 1.904 g
    Octadecenoic acid 6.221 g
  Polyunsaturated fatty acids 9.98 g
    Docosahexaenoic n-3 acid (DHA) 4.606 g
    Docosapentaenoic n-3 acid (DPA) 0 g
    Eicosapentaenoic n-3 acid (EPA) 2.807 g
    Eicosatetraenoic acid 0.157 g
    Octadecadienoic acid 0.857 g
    Octadecatetraenoic acid 0.364 g
    Octadecatrienoic acid 0.985 g

Sterols
NutrientAmount DV
Cholesterol 385 mg128 %

Other
NutrientAmount DV
Alcohol, ethyl 0 g
Ash 9.1 g
Caffeine 0 mg
Theobromine 0 mg
Water 854.77 g

Instructions

Add ingredientUse the search bar above to quickly add ingredients to the recipe. You can specify the item and weight in grams or ounces in the search box, e.g. 'bananas 35 g', 'tomatoes 4 oz'. UPC barcodes are also supported, e.g. '070470496528'. Alternatively you can add an item directly from favorites, recipes, custom foods, food details and search result pages.
Remove ingredientClick on the 'delete' link in the item row to remove it from the recipe.
Change amountClick on the amount link to modify the amount used in the recipe.
Recipe nameClick on the pencil icon in the recipe name row, modify the name as desired and hit enter or click anywhere on the page to save changes.
Number of servingsClick on the pencil icon in the number of servings row, modify name as desired and hit enter or click anywhere on the page to save changes.
Final weightIf not specified then the total weight of all ingredients will be used as the final weight of a recipe. To account for water evaporation or adsorption you can directly specify final weight by clicking on the pencil icon in the final weight row.
Save recipeClick on the 'Save to your recipes' button to save the current recipe to your recipe list.
Share recipeClick on 'Share by URL' link to the copy URL suitable for sharing this recipe. Sharing by URL feature only exists for recipes that don't depend on other recipes or custom ingredients.
Nutrition factsNutrition facts label and detailed nutrient analysis are displayed under each recipe. Hover above or click/tap on a nutrient in order to learn more about it. Hover or click/tap on an amount in order to view how each ingredient contributes to that total nutrient amount for the recipe. If an ingredient does not specify nutrient amount then it won't contribute (or effectively contributes 0) to the nutrient total value.
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Nutrition calculator: computes nutrition value of a meal. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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