Where do I find calories per 100g for ingredients?

Check Australian food labels (energy per 100g is mandatory), use the FSANZ NUTTAB database, or refer to the built-in reference table on this page. For fresh produce, search "food name nutrition per 100g" online.

Should I weigh ingredients raw or cooked?

Use raw weights for accuracy, as cooking changes water content and weight. A 100g raw chicken breast weighs about 75g cooked. If using cooked weights, look up the cooked nutritional values instead of raw.

How accurate is this calculator?

This calculator is as accurate as the calorie values you enter. Using values from Australian food labels or the NUTTAB database gives reliable results. Variations in cooking method, brand, and ingredient quality can cause small differences.

Recipe Calorie Calculator

This Recipe Calorie Calculator lets you add ingredients to work out the total energy content of any recipe. Enter each ingredient with its weight in grams and calories per 100g, set the number of servings, and instantly see the total and per-serve kilojoules and calories. A built-in reference table of common ingredients makes it easy to get started.

Enter Your Details

Ingredients

grams

kcal/100g

grams

kcal/100g

grams

kcal/100g

grams

kcal/100g

Number of Servings

How It Works

For each ingredient, the calculator multiplies the quantity in grams by the calories per 100g, then divides by 100 to get the ingredient's calorie contribution. All ingredients are summed for the recipe total. Dividing by the number of servings gives you the per-serve value. Results are shown in both calories (kcal) and kilojoules (kJ) using the conversion factor 1 kcal = 4.184 kJ.

Quick Reference

Ingredient	Calories per 100g	kJ per 100g	Common Serve	Cal per Serve
Chicken breast (raw)	165	690	150g	248
Salmon fillet (raw)	208	870	180g	374
Lean beef mince	137	573	150g	206
Eggs	155	649	1 large (50g)	78
Brown rice (cooked)	112	469	150g	168
White pasta (cooked)	131	548	180g	236
Sweet potato (raw)	86	360	150g	129
Broccoli	34	142	100g	34
Olive oil	884	3,699	1 tbsp (15ml)	133
Avocado	160	670	1/2 (75g)	120
Greek yoghurt (full fat)	97	406	170g	165
Cheddar cheese	403	1,686	30g	121

Values are approximate and may vary by brand. Check Australian food labels for exact nutrition information per 100g.

Frequently Asked Questions

Where do I find calories per 100g for ingredients?: Check Australian food labels (energy per 100g is mandatory), use the FSANZ NUTTAB database, or refer to the built-in reference table on this page. For fresh produce, search "food name nutrition per 100g" online.
Should I weigh ingredients raw or cooked?: Use raw weights for accuracy, as cooking changes water content and weight. A 100g raw chicken breast weighs about 75g cooked. If using cooked weights, look up the cooked nutritional values instead of raw.
How accurate is this calculator?: This calculator is as accurate as the calorie values you enter. Using values from Australian food labels or the NUTTAB database gives reliable results. Variations in cooking method, brand, and ingredient quality can cause small differences.

How This Is Calculated

Ingredient Calories = (Quantity in grams x Calories per 100g) / 100 Total Recipe Calories = Sum of all ingredient calories Per Serve Calories = Total Recipe Calories / Number of Servings kJ = kcal x 4.184

Quantity (g): = Weight of the ingredient in grams (use raw weight)
Cal per 100g: = Calories per 100g as shown on Australian food labels
4.184: = Conversion factor from kcal to kJ

For best accuracy, weigh ingredients raw using a kitchen scale. Australian food labels are required to show energy per 100g and per serve, making it easy to find calorie values.

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Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.