Paste the ingredient list of any recipe and get an estimate of calories, protein, carbohydrates and fat, for the whole dish and per serving. Each line is matched to an average nutrition value, and you will see exactly how each ingredient was counted.
Estimating 30-Minute Pumpkin Chili Recipe (Easy One-Pot Dinner)
Estimates based on average values per ingredient. Not medical or dietary advice.
Calories in common ingredients
| Ingredient | Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken breast | 100 g raw | 120 kcal | 22.5 g | 0 g | 2.6 g |
| Ground beef | 100 g raw | 215 kcal | 18.6 g | 0 g | 15 g |
| Salmon | 100 g raw | 208 kcal | 20 g | 0 g | 13 g |
| Egg | 1 large egg | 72 kcal | 6.3 g | 0.4 g | 4.8 g |
| Milk | 1 cup | 149 kcal | 7.8 g | 11.8 g | 8.1 g |
| Butter | 1 tbsp | 102 kcal | 0.1 g | 0 g | 11.5 g |
| Cheddar | 1 cup | 455 kcal | 28.3 g | 1.5 g | 37.3 g |
| Greek yogurt | 1 cup | 145 kcal | 25 g | 8.8 g | 1 g |
| All-purpose flour | 1 cup | 455 kcal | 12.9 g | 95 g | 1.3 g |
| Sugar | 1 cup | 774 kcal | 0 g | 200 g | 0 g |
| Honey | 1 tbsp | 65 kcal | 0.1 g | 17.4 g | 0 g |
| Olive oil | 1 tbsp | 119 kcal | 0 g | 0 g | 13.5 g |
| Cooked rice | 1 cup | 205 kcal | 4.3 g | 44.2 g | 0.5 g |
| Cooked pasta | 1 cup | 221 kcal | 8.1 g | 43.4 g | 1.3 g |
| Bread | 1 slice | 74 kcal | 2.5 g | 13.7 g | 0.9 g |
| Rolled oats | 1 cup | 350 kcal | 15.2 g | 59.4 g | 6.2 g |
| Potato | 1 medium potato | 164 kcal | 4.3 g | 36.2 g | 0.2 g |
| Avocado | 1 avocado | 240 kcal | 3 g | 12.8 g | 22.1 g |
| Banana | 1 medium banana | 105 kcal | 1.3 g | 27.1 g | 0.4 g |
| Peanut butter | 1 tbsp | 95 kcal | 4 g | 3.2 g | 8.1 g |
How to use the Nutrition Calculator
- Paste the ingredients, one per line, with amounts (for example "2 cups cooked rice").
- Enter the number of servings.
- Press "Calculate" to see totals, per-serving values and a line-by-line breakdown.
- Lines we could not match are listed so you can check them.
Examples
≈ 205 kcal, 4 g protein, 44 g carbs, 0.5 g fat.
≈ 119 kcal, all from fat. Oils and butter are where most hidden calories come from.
≈ 72 kcal and 6 g protein.
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How accurate is the nutrition calculator?
It gives an estimate based on average values for each ingredient. Brands, exact sizes and cooking methods change the real numbers, so use it as a guide, not as medical or dietary advice.
Does cooking change calories?
Cooking does not add calories, but water loss changes weight. That is why "1 cup cooked rice" and "1 cup uncooked rice" are very different.
Why is an ingredient "not counted"?
We could not match it or its unit. Rewrite it with a common name and a measurable amount, for example "1 cup spinach" instead of "a handful of greens".
How do I lower the calories in a recipe?
Reduce oil and butter, swap sour cream for Greek yogurt and add more vegetables. Our Ingredient Substitutions tool has more swaps.