Nutrient Calculator

Add foods to see the total nutrients. Percentages compare to a daily reference for your age group.

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Nutri-Score:ABCDE(A = best overall nutrition quality, E = worst)

  • Almond Milk (fortified)

    1 cup, fortified unsweetened Silk almond milk

    B*

  • Cheddar Cheese

    1 oz

    D

  • Cottage Cheese

    1 cup

    C

  • Greek Yogurt

    6 oz

    A

  • Oat Milk (fortified)

    1 cup, fortified original Silk oat milk

    C*

  • Soy Milk (fortified)

    1 cup, fortified unsweetened Silk soy milk

    B*

  • String Cheese

    1 stick

    C

  • Vanilla Ice Cream

    1/2 cup

    D*

  • Whole Milk

    1 cup

    B

  • Apple

    1 medium

    A

  • Banana

    1 medium

    A

  • Blueberries

    1 cup

    A

  • Grapes

    1 cup

    A

  • Orange

    1 medium

    A

  • Strawberries

    1 cup

    A

  • Brown Rice

    1 cup

    A

  • Cheese Pizza

    1 small slice, frozen pizza baked

    D*

  • Corn Flakes

    1 cup, fortified Ralston-style

    D*

  • Corn Tortilla

    2 pieces

    B

  • French Fries

    1 medium

    C

  • Instant Ramen

    1 packet, 85 g dry, prepared with water and chicken seasoning

    E*

  • Macaroni and Cheese

    1 cup, box mix prepared

    C*

  • Oatmeal

    1 cup

    A

  • Popcorn

    3 cups

    B

  • Quinoa

    1 cup

    A

  • White Bread

    2 slices

    C*

  • Whole Wheat Bread

    2 slices

    A

  • Whole Wheat Pasta

    1 cup

    A

  • Olive Oil

    1 tbsp

    C

  • Chocolate Bar (snack size)

    1 snack-size milk chocolate bar, 13 g

    E*

  • Cookie

    1 cookie

    D

  • Glazed Donut

    1 medium glazed donut, 60 g

    E*

  • Granola Bar

    1 bar

    C

  • Hard Candy

    3 small candies, 15 g total

    E*

  • Potato Chips

    1 oz

    D

  • Pretzels

    1 oz, salted

    D*

  • Soda

    12 fl oz

    E

  • Vitamin B12 supplement

    1 tablet, cyanocobalamin 25 mcg

    Supplement

  • Vitamin D2 supplement

    1 tablet, vitamin D2 20 mcg (800 IU)

    Supplement

  • Almonds

    1 oz

    A

  • Baked Beans

    1/2 cup, canned vegetarian

    C*

  • Black Beans

    1 cup

    A

  • Boiled Egg

    1 large

    A

  • Canned Tuna

    3 oz

    A

  • Chia Seeds

    2 tbsp

    A

  • Chicken Breast

    3 oz

    A

  • Chicken Noodle Soup

    1 cup, canned prepared with water

    C*

  • Chicken Nuggets

    3 oz, whole-grain breaded

    D*

  • Chickpeas

    1/2 cup, cooked

    A

  • Edamame

    1/2 cup, shelled

    A

  • Ground Beef

    3 oz

    C

  • Hot Dog

    1 link

    D

  • Hummus

    2 tbsp, commercial

    C*

  • Lentils

    1 cup

    A

  • Nutritional Yeast

    1 tbsp, fortified Bragg Original flakes

    A*

  • Peanut Butter

    2 tbsp

    C

  • Pumpkin Seeds

    1 oz

    A

  • Rainbow Trout

    3 oz, farmed rainbow trout, cooked unsalted

    A

  • Salmon

    3 oz

    A

  • Sardines

    3 oz, drained with bones

    A

  • Sunflower Seeds

    1 oz, unsalted kernels

    A

  • Tofu

    3 oz

    A

  • Turkey Slices

    2 oz

    C

  • Baby Carrots

    1 cup

    A

  • Beets

    1/2 cup, cooked

    A

  • Bell Pepper

    1 cup

    A

  • Broccoli

    1 cup

    A

  • Collard Greens

    1/2 cup, cooked from frozen, unsalted

    A

  • Green Beans

    1 cup

    A

  • Spinach

    1 cup

    A

  • Sweet Potato

    1 medium

    A

  • Tomato

    1 medium

    A

  • UV-exposed Mushrooms

    1/2 cup, UV-exposed portabella, grilled unsalted

    A

Totals

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