Nutritional Value Calculator:

Please check the user guidelines at the bottom of this page!

The nutrient calculator can be used to see which and how many nutrients either specific foods, meals, or a complete day's food intake contains.

First choose the appropriate age group from RDA, then enter the food items, and lastly click on "Calculate nutritional value".





Tips, calculator precision, assumptions, calculator data:

If you don't know how to start
If you don't have a clue what your diet should look like, you can start creating your diet with the most perfect fruit combinations, some raw nuts and some fresh raw animal food (egg-yolks or fish). Then submit your version of the diet to this calculator. If you then think your diet is low in a certain nutrient, then you check this list , in which, per nutrient, the foods are listed that contain the most of each specific nutrient, so that you can start eating one of the foods listed to improve your diet.

Warning: do not use calculator for processed foods
All data (unless specified otherwise) is for food that is: raw, never frozen, never cooked, not dried, etc. In other words, minimum processing involved, fresh items. The data is for non-organic items (unless specified otherwise). The nutritional quality is likely to improve for organic counterparts.
Using the calculator for processed foods will lead to unreliable results. Food such as canned tuna, boiled eggs, canned fruits, has different, and worse nutritional quality than their fresh counterparts used here.

Where is my favourite fruit/fish/nut?
If you cannot find it on the selection box, we can add it for you (as long as we can find the data). Please send your request to:

When cups unit is available for large fruits, the cups are considered to be filed with finely sliced, diced fruits. For small items such as almonds, Brazil nuts, they are filled with whole items. For items like avocado, and banana with mashed items.

Walnut, and pecan units are equal to two halves!

Choosing the best unit for an item
The main unit for an item (indicated with <- on the selection boxes) is the most precise unit to be used, as others are based on it.

Entering data
If you want to enter half (1/2) a fruit, just choose on the unit selection box: "units", and enter quantity ".5", the same applies for other fractions: ".3333".

When entering weights, enter netto weights (excluding the weight of the peel, pips, seeds, bones, etc).

The weight estimated for one unit of each food, is the medium weight of a reasonable sample, sometimes sizes are available as units (eg for banana, small, medium, large).

Data sources/missing data
Every effort has been made to provide complete data. Sometimes data from one source is complemented with data from the other source (eg [1][2], meaning main data-source is [1], complemented when data not available with [2]).

Still, there is important data missing. For instance, seafood is a good source of iodide, but most fish listed had no available iodide measure[1][2][3].

Pay attention to the missing data messages, they will give you a hint about how complete the results are. Even using the best data sources for nutrition on earth, there is still a lot of information missing.

[1] The USDA Nutrient Database (specified as [1]).
[2] Souci, Fachmann and Kraut, Food Composition and Nutrition Tabels, Medpharm Scientific Publishers Stuttgart (specified as [2]).
[4] Tomatoes lycopene data
[5] Japanese RDAs, 6th revision:

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