Nutrition Calculator: Calories, Protein, Fat & Carbs by Food Item
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OIYO EditorialContributor
Nutrition Calculator
A calculator for planning meals or tallying the nutrients in what you’ve eaten today. It includes per-100g nutritional data for 20 staple foods; adjust serving sizes to see totals update in real time.
Tracked nutrients:
- Calories (kcal)
- Protein (g)
- Fat (g)
- Carbohydrates (g)
- Dietary fiber (g)
- Sodium (mg)
Reading the Numbers
Recommended daily intake (adult average): ~2,000 kcal, Protein 55–65 g, Fat 50–65 g, Carbohydrates 300 g, Dietary fiber 25 g, Sodium ≤2,000 mg. (Based on Korean Dietary Reference Intakes / USDA DRI)
Foods to Watch on a Diet
| Food | Hidden Issue | Reason |
|---|---|---|
| Instant noodles | Sodium overload | ~1,160 mg per 100g (58% of daily limit) |
| Almonds | High calorie density | ~579 kcal per 100g |
| Cheese | Saturated fat | ~33 g fat per 100g |
Top 5 Protein-Efficient Foods
- Chicken breast: 109 kcal / 23.1 g protein
- Tofu: 76 kcal / 8.1 g protein
- Egg: 155 kcal / 12.6 g protein
- Salmon: 208 kcal / 20.0 g protein
- Beef sirloin: 247 kcal / 18.0 g protein
Nutritional data is referenced from the Korean Food Nutrient Database and USDA standards.
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OIYO Editorial
Editorial DeskThe OIYO editorial desk researches money, law, lifestyle, and self-understanding topics against primary sources and public statistics. Every piece carries source notes and is reviewed on a regular cycle for accuracy and usefulness.