The nutrients in your portion, in seconds.
Choose a nutrient, foods and their weights. Compare portions or add them together to estimate your intake.
How do you calculate nutrients per portion?
Multiply the amount per 100 g by your portion weight, then divide by 100. The calculator adds the selected foods for the chosen nutrient.
A worked example
A 150 g portion provides 1.5 times the amount listed per 100 g. A 30 g portion provides 0.3 times that amount. This calculation sets neither a daily requirement nor a supplement recommendation.
What this tool covers
This editorial selection is not a complete food database. A missing food does not necessarily contain zero of the nutrient. Follow the raw or cooked state shown. Preparation changes nutrient content, and absorption can also differ. ALA and EPA+DHA omega-3s stay separate.
Nutrient sources
A selection from CIQUAL, USDA FoodData Central and NIH ODS food tables. The same data powers Micron’s food rankings.
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