Recipe nutrition calculator
Paste the ingredient list from any recipe — one per line, in grams, cups or tablespoons — and get protein, iron, B12, calcium, zinc, fibre and calories per recipe and per serving. Nothing is uploaded; the maths runs in your browser.
Matched ingredients
- 200 g firm tofu200 g · Tofu, firm (calcium-set)
- 1 cup cooked lentils198 g · Lentils, cooked
- 2 tbsp tahini30 g · Tahini
- 2 handfuls spinach50 g · Spinach
- 1 tbsp nutritional yeast5 g · Nutritional yeast (fortified)
- 1 cup soy milk244 g · Soy milk, fortified
- 1 tbsp olive oil14 g · Olive oil
Per serving
Bars show the share of an adult reference intake (2000 kcal basis).
Whole recipe
Weakest nutrient per serving: Fibre at 44% of the reference intake. Consider a topping or side that is dense in it.
Nutrient boosters: a tablespoon of fortified nutritional yeast for B12, calcium-set tofu or fortified soy milk for calcium, pumpkin seeds for zinc and iron, and a vitamin-C source in the same meal to lift iron absorption.
Questions
How accurate is a pasted-ingredient nutrition estimate?
It is a planning estimate, not a label. Values come from USDA FoodData Central and McCance & Widdowson averages per 100 g, and household measures are converted with standard cup and tablespoon weights, so expect roughly ±15 percent on a typical recipe.
Why does my recipe show almost no B12?
Plants do not make B12. Only fortified foods such as nutritional yeast, plant milks and some yoghurts contribute, and no recipe should be relied on for it. Take a supplement: 50 µg a day or 2,000 µg once a week is the usual guidance.
Is the iron in this recipe as usable as iron from meat?
Non-haem iron is absorbed less efficiently, which is why intake targets for vegans are often set around 1.8 times higher. Adding a source of vitamin C — peppers, citrus, tomatoes — to the same meal can multiply absorption several-fold.
Does the calculator account for cooking losses?
Only through the food entries themselves: 'cooked' items such as cooked lentils or cooked rice already use hydrated weights. Water-soluble vitamin losses during boiling are not modelled.