💡 Search any food! The USDA database contains 300,000+ foods including fruits, vegetables, meats, dairy, grains, and prepared foods.
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Nutrition is the science of how your body uses food to maintain health, support growth, and provide energy. Every food contains a unique combination of nutrients that serve specific functions in your body.
Macronutrients: Provide energy and structure (carbohydrates, proteins, fats)
Micronutrients: Support body functions (vitamins and minerals)
Water: Essential for all body processes
Phytonutrients: Plant compounds that provide health benefits
Our nutrition calculator connects to the USDA FoodData Central database, containing over 300,000 foods. This ensures you get accurate, government-verified nutrition information for both whole foods and processed items.
💡 Pro Tip: The USDA database includes brand-name products, restaurant items, and ethnic foods, making it one of the most comprehensive nutrition resources available.
Function: Primary energy source for brain and muscles
Types: Simple (sugars) and complex (starches, fiber)
Best Sources: Fruits, vegetables, whole grains, legumes
Function: Building and repairing tissues, enzymes, hormones
Types: Complete and incomplete amino acid profiles
Best Sources: Meat, fish, eggs, dairy, legumes, nuts
Function: Energy storage, hormone production, nutrient absorption
Types: Saturated, monounsaturated, polyunsaturated
Best Sources: Oils, nuts, seeds, fish, avocados
Net carbs = Total carbs - Fiber. This calculation is popular in low-carb diets because fiber doesn't significantly impact blood sugar levels. Our calculator automatically computes net carbs for easy tracking.
🎯 Macro Balance: A balanced diet typically contains 45-65% carbs, 10-35% protein, and 20-35% fat, but individual needs vary based on activity level and health goals.
Vitamin A: Vision, immune function
Vitamin D: Bone health, immune support
Vitamin E: Antioxidant protection
Vitamin K: Blood clotting, bone metabolism
Vitamin C: Immune function, collagen synthesis
B Vitamins: Energy metabolism, nerve function
Folate: DNA synthesis, cell division
B12: Nerve function, red blood cell formation
Calcium: Bone and teeth health
Iron: Oxygen transport in blood
Magnesium: Muscle and nerve function
Potassium: Heart function, muscle contractions
Zinc: Immune function, wound healing
Selenium: Antioxidant function
⚠️ Important: More isn't always better with vitamins and minerals. Some can be toxic in large amounts, which is why getting nutrients from whole foods is generally safer than supplements.
Ingredients are listed by weight, from most to least. If sugar appears in the first three ingredients, the product is likely high in added sugars.
• Whole grains
• Recognizable ingredients
• Short ingredient lists
• No artificial additives
• High fructose corn syrup
• Trans fats (partially hydrogenated oils)
• Excessive sodium
• Artificial colors and flavors
💡 Smart Shopping: Use our nutrition calculator to compare similar products before shopping. Many "healthy" products contain surprising amounts of sugar or sodium.
Nutrient density refers to the amount of beneficial nutrients relative to the number of calories in a food. Foods high in nutrient density provide maximum nutrition for your calorie "budget."
• Dark leafy greens (spinach, kale)
• Colorful vegetables
• Lean proteins
• Berries and citrus fruits
• Seafood and fish
• Processed snacks
• Sugary beverages
• Refined grains
• High-fat processed foods
• Candy and sweets
To assess nutrient density, look at the ratio of nutrients to calories. For example, spinach provides folate, vitamin K, iron, and vitamin A for only 7 calories per cup.
80/20 Rule: Aim for 80% of your calories from nutrient-dense foods, allowing 20% for less nutritious but enjoyable foods.
Food Swaps: Use our calculator to compare similar foods and choose the more nutrient-dense option.
Beyond basic nutrition facts, food quality encompasses processing level, ingredient quality, sustainability, and how well the food fits your individual needs.
Fresh fruits, vegetables, nuts, seeds, eggs, fresh meat
Frozen vegetables, canned beans, yogurt, cheese
Bread, canned vegetables, pasta, breakfast cereals
Packaged snacks, soft drinks, instant noodles
Check ingredients for common allergens: gluten, dairy, nuts, soy, eggs
Vegetarian, vegan, keto, low-sodium, or other specific requirements
Diabetes, heart disease, kidney disease may require specific nutrition approaches
🔬 Research Tip: Use our nutrition calculator to analyze your current diet patterns and identify areas for improvement. Track your intake for a week to see nutrient gaps.
Effective dietary planning involves understanding your nutritional needs, food preferences, and lifestyle constraints. Our nutrition calculator helps you make informed choices for balanced meal planning.
• Lean meats and poultry
• Fish and seafood
• Eggs and dairy
• Legumes and tofu
• Nuts and seeds
• Fill half your plate
• Variety of colors
• Both raw and cooked
• Seasonal selections
• Frozen when fresh unavailable
• Brown rice and quinoa
• Whole wheat bread
• Oats and barley
• Sweet potatoes
• Portion control important
Regular Meals: Eating at consistent times helps regulate metabolism and energy levels.
Pre-Workout: Focus on easily digestible carbs 1-2 hours before exercise.
Post-Workout: Include protein within 2 hours for muscle recovery.
Evening: Lighter meals promote better sleep quality.
The USDA FoodData Central is highly accurate for standard foods, with data from laboratory analyses. However, nutrition can vary based on growing conditions, preparation methods, and food processing. Values represent averages and should be used as guidelines.
Focus on the nutrients most relevant to your goals. For general health: calories, protein, fiber, and key vitamins/minerals. For specific goals (like keto), net carbs become important. Don't overwhelm yourself tracking everything.
Cooking can reduce some vitamins (especially C and B vitamins) but makes others more available (like lycopene in tomatoes). The database includes both raw and cooked versions of many foods when significantly different.
Total carbs include all carbohydrates: sugars, starches, and fiber. Net carbs subtract fiber because it's not digested and doesn't impact blood sugar significantly. This is useful for diabetes management and low-carb diets.
Initially, check frequently to learn about different foods. Once you understand your common foods, you can focus on new items or when making dietary changes. Use it as an educational tool rather than obsessing over every detail.
Nutrition information is valuable for managing conditions like diabetes (carb counting), kidney disease (protein/phosphorus restriction), or heart disease (sodium limits). Always work with healthcare providers for medical nutrition therapy.
Try searching by generic terms (e.g., "chicken breast" instead of brand names) or look for similar foods. The database is extensive but may not include every brand or specialty item. Check the food's packaging label for nutrition facts.
Portion accuracy significantly affects nutrition calculations. Use kitchen scales for best accuracy, especially for calorie-dense foods like nuts and oils. The calculator allows different units (grams, ounces, cups) to match your measuring tools.
Focus on eating a variety of whole foods rather than obsessing over individual micronutrients. Pay attention to commonly deficient nutrients in your population (like vitamin D, iron for women, B12 for vegans) and discuss concerns with healthcare providers.
• Use nutrition information as a guide, not absolute truth
• Focus on overall dietary patterns rather than single nutrients
• Combine nutrition knowledge with enjoyment and social aspects of eating
• Individual needs vary - what works for others may not work for you
• When in doubt, consult with registered dietitians or healthcare providers