Nutrition Analysis Companies (some may also perform laboratory analysis) This list is not exhaustive and not an endorsement of any products or companies. The following nutrition analysis resources are available for purchase and will do the work for you. For deep fried items, however, select the appropriate choice directly from the USDA database. The methods described above assume that all of the fat used in cooking is consumed. Also, be aware of often forgotten ingredients such as oil, butter, or broth used in cooking. The more precise you can be with the exact food, amount, and servings per recipe, the more accurate the calories and nutrient values will be. The USDA database does contain some ready calculated meals, however, we recommend you calculate the nutrient information for your dishes as described above, in order to obtain the most accurate composition for your own recipes. The spreadsheet will then sum calories and nutrients giving you values for a single serving of the entire meal. Enter the information into the Meal Calculator spreadsheet including number of servings for each individual ingredient or recipe. Go to the USDA National Nutrient Database and look up the calories and nutrients for each individual ingredient in the correct amount.Alternately, recipes may be copied over from the Recipe Calculator above. Type the names of the ingredients and the recipes, along with the amounts of each into the spreadsheet.Follow the steps below to calculate the nutrition information for a meal. Calorie and nutrient values for meals can be calculated by entering the values for the individual ingredients and for the single serving portion of recipes into a downloadable MS Excel® spreadsheet that is set up for this purpose. An example would be a stir fry (recipe with multiple ingredients) with a side of rice (single ingredient). Typically a meal consists of several different foods, some of which may be recipes that contain multiple ingredients. When you enter the number of servings, the spreadsheet will determine calories and nutrients per serving. Enter the data into the spreadsheet and it will add up values for the total recipe.Determine calories and nutrients for each individual ingredient in the correct quantity as described above. Go to the USDA National Nutrient Database.Type the names and amounts of each ingredient into the spreadsheet.Follow the steps below to calculate the nutrition information for a multi-ingredient food or recipe. The spreadsheet gives you the option to list how many servings the recipe makes and will calculate the calories and nutrients per serving. Multi-ingredient recipes can be calculated by entering data for each individual ingredient into an MS Excel® spreadsheet that has been set up for this purpose. For example, a chicken breast is rarely prepared plain and may include some type of fat used during cooking, a sauce added afterward, or other ingredients. Calculating Calories for Recipes and Mixed DishesĪ lot of the foods we eat have more than one ingredient. Sodium is in the section titled “Minerals” and saturated fat, unsaturated fat and cholesterol are located in the section titled “Lipids.”Ĭalories, nutrients and weights displayed for each food are for the edible portion of food (for example – without bones, etc.) 2). Calorie information is the second row and is titled “Energy.” Other nutrients commonly reported are in the rows immediately following: protein, total fat, carbohydrate and total dietary fiber.For example, if you want to know the calorie content of 8 oz of a food item but only the value for 100 grams is available, then you will need to adjust the numerical value in the column titled ‘value per 100 grams’ to 2.27.Ģ27 grams/100 grams = 2.27 (so you would need 2.27 times the 100 gram value) Other unit conversions may sometimes be necessary if the unit of interest is not an available option. Input the amount of food and click “apply changes.” Note that there are gram values for all provided unit measures, which is the same unit used on the Nutrition Facts label.įor example, if you want to know the calorie content of 2 cups of a food item, adjust the numerical value in the column titled “cup” to 2. chicken breast with and without skin roasted, fried, etc.) so choose the option that is the best match for the food you are using.ģ. Sometimes there are multiple options (e.g. Go to the USDA National Nutrient Database.Ģ. Follow the steps below to find nutrition information for a single food or ingredient:ġ. In addition, most packaged foods list information in the Nutrition Facts panel. The calorie and nutrient content of single ingredients and individual foods can usually be found in the USDA’s National Nutrient Database. Calculating Calories and Nutrients in Single Ingredient Meals
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