How to Create a Nutrition Facts Label for Your Recipe
To build a nutrition label, enter each ingredient in your recipe with its total weight in grams and the corresponding macronutrient values. These values can be found on the nutrition label of each packaged ingredient, or from the USDA FoodData Central database for whole foods. The calculator sums all ingredients and divides by the number of servings to produce per-serving values.
The per-100g column allows easy comparison with store-bought products, which are required to display nutrition per 100g in Australia, the UK, and the EU. It also helps identify the nutrient density of your recipe independent of serving size.
Percent Daily Values Are Based On
- Total calories: 2,000 kcal per day (FDA reference amount for adults).
- Total fat: 78g per day.
- Carbohydrates: 275g per day.
- Dietary fibre: 28g per day.
- Protein: 50g per day.
Where to Find Ingredient Nutrition Data
Accurate labels require accurate input data. Here are the most reliable sources for finding nutrition information for each ingredient:
- USDA FoodData Central (fdc.nal.usda.gov): free, comprehensive database of thousands of foods.
- Nutrition label on packaged products: the most accurate source for that specific product.
- Cronometer or MyFitnessPal: consumer apps with large verified food databases.
- Australian Food Composition Database (NHMRC): Australian equivalent of the USDA database.
Frequently Asked Questions
Is this calculator accurate enough for commercial food labelling?
This calculator is intended for personal use and home recipe analysis. Commercial food labels in the US must comply with FDA regulations (21 CFR Part 101) and are typically created using accredited laboratory analysis or certified nutrition analysis software. For products you plan to sell, consult a registered dietitian or accredited food testing laboratory.
How do I calculate calories from macros?
The standard Atwater factors are: protein = 4 kcal/g, carbohydrates = 4 kcal/g, fat = 9 kcal/g, and alcohol = 7 kcal/g. If your calorie input matches these calculations the label will be consistent. In practice, the values from a food database already account for these factors, so you can enter the published calorie figure directly.
Does cooking change the nutritional values?
Yes. Cooking reduces water content (concentrating nutrients per gram), can destroy heat-sensitive vitamins, and changes the bioavailability of some nutrients. For the most accurate label, enter the weights of cooked ingredients and use nutrition data for the cooked state where available. For most macronutrients (protein, fat, carbs), the difference is small enough for home use.