Interactive tool
Food calculator
Build a plate from real foods and watch its Nutrient Density Score, calories, macros and key nutrients update live. No sign-up, just add foods.
- 1Search any food
- 2Add it to your plate
- 3Watch the score update live
Your plate
Your plate is empty. Search a food above or pick a quick-start plate to begin.
Original analysis by NutriVerdict
The plate score is the calorie-weighted average of each food's Nutrient Density Score, so foods you eat more of count more. Nutrient totals are summed from USDA per-100-gram values scaled to your amounts. This is information, not medical or dietary advice. See our method.
How to use the food calculator
Search for any of our 1,170 foods and add it to your plate. Adjust the amount in grams and the numbers update instantly: a combined Nutrient Density Score from 1 to 100, total calories, the split of calories across protein, carbohydrate and fat, and the key vitamins and minerals your plate delivers as a percentage of the daily value. Use it to compare two breakfasts, see what a swap does to your score, or build a meal that hits a nutrient you care about. Every food links to its full page so you can dig into the detail.
Build a more nutrient-dense plate
If your plate scores low, the fix is usually simple: add a food that is dense in nutrients for its calories. Leafy greens like spinach and kale, legumes like lentils, and lean proteins reliably lift a plate's score. You can also browse our goal rankings to find the highest-scoring foods for protein, fiber, iron and more, or read what nutrient density means and why it is measured per calorie.
Frequently asked questions
What is a food calculator?
It is a free tool that lets you build a plate from real foods and instantly see its nutrition: a combined Nutrient Density Score from 1 to 100, total calories, the split of calories across protein, carbohydrate and fat, and the key vitamins and minerals it delivers as a percentage of the daily value.
How does the NutriVerdict food calculator work?
Search any of our 1,170 foods, add it to your plate, and set the amount in grams. We scale the food's USDA per-100-gram nutrient values to your amount, sum everything across the plate, and show a calorie-weighted Nutrient Density Score so the foods you eat more of count more. Everything updates instantly as you edit.
Is the food calculator free and does it need an account?
It is completely free and needs no sign-up. It runs entirely in your browser and nothing you enter is stored.
Where does the nutrition data come from?
Every nutrient value comes from USDA FoodData Central, which is United States federal public-domain data. The Nutrient Density Score is our original, transparent calculation on top of those figures. See our method for the full formula.
Can I use it to plan meals or hit a nutrient goal?
Yes. Add the foods in a meal to see its overall score and where it is strong or weak, then swap or adjust amounts to raise your density or hit a specific nutrient. It is information, not medical or dietary advice.