Why is cooked rice so much lower than dry rice?

Cooking adds water, which has no calories. 100 g of cooked rice contains far less rice than 100 g dry, so always match the state you weigh.

How accurate are cup and piece measurements?

They use typical weights, but real portions vary a lot. A kitchen scale gives the most accurate result.

Why don't calories exactly equal 4/4/9 from the macros?

Labels use food-specific conversion factors, and fiber provides fewer calories than other carbs. The small differences are normal.

No. Everything stays in your browser and is cleared when you leave or reset, nothing is sent or stored.

Food Calorie Calculator

Search more than 150 common foods, enter your portion in grams, ounces, cups or pieces, and build a meal to see total calories and macros.

Informational only, not medical advice. Talk to a doctor.

Search foods

Values are approximate (USDA FoodData Central, per 100 g). Cooked vs. raw makes a big difference, 100 g of dry rice has nearly three times the calories of 100 g cooked.

Search for a food and add it to your meal.

How it works

Type a food name and choose it from the results. Each food stores calories, protein, carbs, fat and fiber per 100 g.

Enter your amount. Ounces convert at 28.35 g; cups and pieces use typical serving weights listed next to each unit.

Add as many foods as you like. The meal total and macro chart update as you add or remove items.

Formula

nutrient = value per 100 g × grams ÷ 100

Where:

value per 100 g: = From USDA FoodData Central
grams: = Your portion converted to grams

Worked example

Breakfast: one medium banana (118 g) and two large eggs (100 g).

Banana: 89 × 1.18 = 105 kcal. Eggs: 143 × 1.00 = 143 kcal. Meal total ≈ 248 kcal.

Precision in Meal Planning

Tracking the energy content of your meals allows you to see exactly where your nutrition is coming from and identify patterns that might be hindering your goals. Many people are surprised by the calorie density of certain oils, dressings, and snacks that seem small but contribute significantly to their daily total. By building your meals in this tool, you can experiment with portion sizes to find a balance that keeps you satisfied while staying within your targets.

Focus on nutrient density by choosing foods that provide a high volume of vitamins and minerals for their calorie count. Leafy greens, cruciferous vegetables, and lean proteins allow you to eat larger portions, which can be psychologically helpful when trying to manage your weight without feeling deprived. Understanding the macro breakdown of your favorite meals can help you make better choices when dining out or preparing food at home.

Tool Comparison and Tracking Errors

Unlike the general Calorie Calculator which estimates what you should eat based on stats, this tool measures what you are actually eating right now. It is distinct from the Weight Loss Calculator because it doesn't set goals or deadlines; it simply provides data on the nutritional composition of your food. Use this when you need a breakdown of a specific recipe or want to audit your current eating habits.

A frequent error when logging is failing to account for bites, licks, and tastes or underestimating portion sizes of calorie-dense items like nuts and cheese. Using a kitchen scale for these items can dramatically increase the accuracy of your tracking. Remember that the nutritional data is an average; slight variations between brands and preparation methods are normal and expected.

Frequently asked questions

Values are based on USDA FoodData Central averages. Brands and recipes vary, so check package labels when you have them.

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For informational purposes only. This calculator does not provide medical advice. Consult a qualified professional before making decisions based on these results.