How we calculate nutrition facts

Our database covers generic foods, packaged products, restaurant items and recipes. Generic foods generally follow USDA reference values. Packaged and restaurant items reflect the nutrition label published for that product. Manufacturers reformulate products, so always check the package for the most current values.

Recipe nutrition is calculated per serving from the listed ingredient amounts. Cooking methods, brands and substitutions change the result, so treat recipe values as estimates.

% Daily Values compare a nutrient in one serving to the FDA reference amount for adults and children 4 years and older eating 2,000 calories a day. For example, the Daily Value for sodium is 2,300 mg, for fiber 28 g, and for protein 50 g.

The calorie split uses the standard Atwater factors: 4 calories per gram of protein, 4 per gram of carbohydrate and 9 per gram of fat. Alcohol and rounding on labels mean the split can differ slightly from the calorie total.

We follow FDA labeling definitions: a food is high in a nutrient when one serving provides 20% or more of the Daily Value, and a good source at 10–19%. Under watch we list sodium, saturated fat and cholesterol when a serving provides 20% or more of the Daily Value.

Badges like “low sodium” (140 mg or less), “low fat” (3 g or less), “low calorie” (40 calories or less) and “sugar free” (less than 0.5 g) use FDA nutrient content claim thresholds applied to the serving shown. They are a guide and are not the same as a claim a manufacturer is allowed to print on a package.

Protein-dense means protein supplies at least 30% of calories and the serving has at least 10 g of protein. Keto-friendly means 5 g or less of net carbs per serving with carbohydrates under 10% of calories. Net carbs are total carbohydrates minus fiber.

When we know the weight of a serving we also show values per 100 g, which makes foods with different serving sizes easy to compare. Energy density is calories per gram: under 0.6 is very low, 0.6–1.5 low, 1.5–4 medium and above 4 high, following the bands used in CDC guidance on energy density.

If a serving weight isn't published for an item, we don't estimate one, and per-100 g figures are hidden.

Minutes to burn a serving use MET values from the Compendium of Physical Activities for a 70 kg (154 lb) adult: calories per minute = MET × 3.5 × body weight in kg ÷ 200. Your actual burn depends on your weight, fitness and effort.

• FDA Daily Value reference amounts (21 CFR 101.9)
• FDA nutrient content claims (21 CFR 101.54–101.62)
• USDA FoodData Central
• Compendium of Physical Activities (MET values)
• CDC: Low-energy-dense foods and weight management

Spotted a number that doesn't match the label in your hand? Tell us and we'll review it. Nutrition information on this site is for general education and is not a substitute for advice from a doctor or registered dietitian.