Nutrition basics

Food energy comes from three macronutrients: protein, fat and carbohydrate. Every recipe here lists all three per serving, plus calories.

Calories per gram

US nutrition labels may calculate calories with general factors of 4 kcal per gram of protein, 4 per gram of carbohydrate and 9 per gram of fat [1]. Other methods are also allowed, so label calories do not always equal the 4-4-9 sum.

Fat has more than twice the calories per gram of protein or carbohydrate. That is why a tablespoon of oil changes a recipe’s calories more than most other ingredients.

Fiber

Fiber is a carbohydrate. It is included in total carbohydrate on US labels and listed separately under it. Adults need about 25 g a day (women) or 38 g (men), less after 50 [2]. Most people get about half that. See Fiber. This site shows total carbs, fiber and net carbs (total minus fiber and some sweeteners). Reading the macros explains the calculation.

What this site does not do

It does not tell you how much to eat. Needs depend on body size, activity, health conditions and goals. For personal targets, ask a doctor or registered dietitian.