Estimate the nutritional content of common food items by entering their approximate weight.
–Please choose an option–
Apple (100g)
Banana (100g)
Chicken Breast (100g)
Salmon (100g)
Broccoli (100g)
White Rice (100g, cooked)
Oatmeal (100g, cooked)
Your Nutritional Breakdown
Enter food item and weight to see results.
Understanding Nutritional Value and the Calculator
Understanding the nutritional value of the food we consume is fundamental to maintaining a healthy lifestyle. Nutritional information tells us about the energy (calories) and the essential building blocks our bodies need: macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins and minerals). This calculator provides a simplified estimation of these values for common food items based on their weight.
How the Calculator Works
This calculator uses a database of approximate nutritional values per 100 grams for selected food items. When you select a food item and enter its weight in grams, the calculator scales the predefined values accordingly. The core logic is a simple proportion:
Nutritional Value (for entered weight) = (Nutritional Value per 100g / 100g) * Entered Weight (g)
For example, if an apple provides 52 calories per 100g, and you input 150g, the calculation would be:
(52 calories / 100g) * 150g = 78 calories
The same principle applies to all macronutrients like protein, carbohydrates, and fats, as well as any vitamins and minerals for which data is available.
Key Nutritional Components:
Calories: The unit of energy derived from food. Essential for bodily functions, but excess intake can lead to weight gain.
Protein: Crucial for building and repairing tissues, producing enzymes, and supporting the immune system.
Carbohydrates: The body's primary source of energy. Can be simple (sugars) or complex (starches and fiber).
Fats: Provide energy, help absorb certain vitamins, and are essential for cell function. Includes saturated, unsaturated, and trans fats.
Use Cases for the Nutritional Value Calculator:
Diet Planning: Helps individuals plan meals that meet specific dietary goals, whether for weight management, muscle gain, or general health.
Understanding Portions: Provides clarity on the nutritional impact of different serving sizes, especially when eating out or consuming pre-packaged foods.
Healthy Eating Awareness: Educates users about the nutrient density of various foods, encouraging choices rich in essential nutrients.
Quick Estimations: Offers a fast way to get a rough idea of the nutritional content without needing detailed food labels for every single item.
Important Considerations:
This calculator provides estimations. Actual nutritional values can vary based on factors such as:
Specific variety of the food item.
Growing conditions and ripeness.
Preparation methods (e.g., frying vs. steaming).
Added ingredients (sauces, oils, sugars).
For precise nutritional information, always refer to official food labels or consult a registered dietitian or nutritionist.
// Nutritional data per 100g (approximate values)
var nutritionData = {
apple: { calories: 52, protein: 0.3, carbs: 13.8, fat: 0.2, fiber: 2.4 },
banana: { calories: 89, protein: 1.1, carbs: 22.8, fat: 0.3, fiber: 2.6 },
chickenBreast: { calories: 165, protein: 31, carbs: 0, fat: 3.6, fiber: 0 },
salmon: { calories: 208, protein: 20, carbs: 0, fat: 13, fiber: 0 },
broccoli: { calories: 34, protein: 2.8, carbs: 6.7, fat: 0.4, fiber: 2.6 },
rice: { calories: 130, protein: 2.7, carbs: 28.2, fat: 0.3, fiber: 0.4 },
oats: { calories: 71, protein: 2.4, carbs: 12.1, fat: 1.4, fiber: 1.7 }
};
function calculateNutrition() {
var foodItemSelect = document.getElementById("foodItem");
var weightInput = document.getElementById("weightGrams");
var nutritionDetailsDiv = document.getElementById("nutritionDetails");
var errorMessageDiv = document.getElementById("errorMessage");
// Clear previous results and errors
nutritionDetailsDiv.innerHTML = ";
errorMessageDiv.style.display = 'none';
errorMessageDiv.textContent = ";
var selectedItemKey = foodItemSelect.value;
var weight = parseFloat(weightInput.value);
// — Input Validation —
if (!selectedItemKey) {
errorMessageDiv.textContent = "Please select a food item.";
errorMessageDiv.style.display = 'block';
return;
}
if (isNaN(weight) || weight <= 0) {
errorMessageDiv.textContent = "Please enter a valid weight in grams (greater than 0).";
errorMessageDiv.style.display = 'block';
return;
}
// — Calculation —
var baseData = nutritionData[selectedItemKey];
if (!baseData) {
errorMessageDiv.textContent = "Data for the selected item is not available.";
errorMessageDiv.style.display = 'block';
return;
}
var scaleFactor = weight / 100;
var calculatedCalories = baseData.calories * scaleFactor;
var calculatedProtein = baseData.protein * scaleFactor;
var calculatedCarbs = baseData.carbs * scaleFactor;
var calculatedFat = baseData.fat * scaleFactor;
var calculatedFiber = baseData.fiber * scaleFactor;
// — Display Results —
var resultHtml = '
Nutritional Breakdown for ' + weight + 'g of ' + foodItemSelect.options[foodItemSelect.selectedIndex].text.replace(' (100g)', ") + '