Free Macro Calculator

Free Food Macro Calculator

Plan smarter meals with our free food macro calculator. Instantly track calories, protein, carbs, and fat for every food on your plate — powered by a database of 108+ whole foods. Whether you're cutting, bulking, or simply eating healthier, this meal nutrients calculator gives you a real-time macronutrient breakdown in seconds.

108+

Foods in Database

Macros Tracked

2,000 kcal

Daily Goal

Search & Add Foods

Browse 108+ whole foods. Search by name or filter by category.

🍎
Apple
Fruits · 1 medium apple (182g)
95 kcal
🍌
Banana
Fruits · 1 medium banana (118g)
105 kcal
🫐
Blueberries
Fruits · 1 cup fresh (148g)
84 kcal
🥑
Avocado
Fruits · 1/2 medium avocado (68g)
114 kcal
🍫
Dark Chocolate (70-85%)
Fruits · 1 oz (28g)
170 kcal
🍓
Strawberries
Fruits · 1 cup halves (152g)
49 kcal
🍉
Watermelon
Fruits · 1 cup diced (152g)
46 kcal
🍊
Orange
Fruits · 1 medium orange (131g)
62 kcal
🥭
Mango
Fruits · 1 cup pieces (165g)
99 kcal
🍍
Pineapple
Fruits · 1 cup chunks (165g)
83 kcal
🍇
Grapes
Fruits · 1 cup (151g)
104 kcal
🍑
Peach
Fruits · 1 medium peach (150g)
59 kcal
🥝
Kiwi
Fruits · 1 medium kiwifruit (69g)
42 kcal
🧡
Papaya
Fruits · 1 cup 1-inch pieces (145g)
62 kcal
🍒
Cherries
Fruits · 1 cup without pits (154g)
97 kcal
🥦
Broccoli
Vegetables · 1 cup chopped (91g)
31 kcal
🥬
Spinach
Vegetables · 1 cup raw (30g)
7 kcal
🥔
Potato
Vegetables · 1 medium boiled potato with skin (167g)
145 kcal
🥒
Cucumber
Vegetables · 1 cup sliced cucumber with peel (104g)
16 kcal
🧅
Onion
Vegetables · 1 cup chopped (160g)
64 kcal
🥬
Romaine Lettuce
Vegetables · 1 cup shredded (47g)
8 kcal
🥕
Carrot
Vegetables · 1 cup chopped (128g)
52 kcal
🌽
Sweet Corn
Vegetables · 1 cup cooked kernels (164g)
143 kcal
🫛
Green Beans
Vegetables · 1 cup raw (100g)
31 kcal
🫑
Red Bell Pepper
Vegetables · 1 cup chopped (149g)
46 kcal
🍅
Tomato
Vegetables · 1 cup chopped (180g)
32 kcal
🥦
Cauliflower
Vegetables · 1 cup chopped (107g)
27 kcal
🫜
Beetroot
Vegetables · 1 cup sliced raw beetroot (136g)
58 kcal
🥬
Cabbage
Vegetables · 1 cup chopped green cabbage (89g)
22 kcal
🥒
Zucchini
Vegetables · 1 cup chopped with skin (124g)
21 kcal
🧄
Garlic
Vegetables · 3 cloves raw (9g)
13 kcal
🍄
Mushrooms (Button)
Vegetables · 1 cup sliced raw (70g)
15 kcal
🎃
Pumpkin / Squash
Vegetables · 1 cup cubed raw pumpkin (116g)
30 kcal
🍆
Eggplant (Brinjal)
Vegetables · 1 cup cubed raw (82g)
20 kcal
🍠
Sweet Potato
Vegetables · 1 cup cubed raw (133g)
114 kcal
🌾
Rolled Oats
Grains · 1/2 cup dry (40g)
152 kcal
🌾
Quinoa
Grains · 1 cup cooked (185g)
222 kcal
🍞
White Bread
Grains · 2 slices commercially prepared bread (50g)
133 kcal
🍚
White Rice (Cooked)
Grains · 1 cup cooked long-grain rice (158g)
205 kcal
🍚
Brown Rice (Cooked)
Grains · 1 cup cooked brown rice (195g)
218 kcal
🍞
Whole Wheat Bread
Grains · 2 slices commercially prepared bread (64g)
161 kcal
🍝
Whole Wheat Pasta (Cooked)
Grains · 1 cup cooked spaghetti, not packed (117g)
174 kcal
🌾
Couscous
Grains · 1 cup cooked couscous (157g)
176 kcal
🌾
Barley
Grains · 1 cup cooked pearled barley (157g)
193 kcal
🥣
Steel-Cut Oats
Grains · 1/4 cup dry steel-cut oats (40g)
150 kcal
🌯
Tortilla (Whole Wheat)
Grains · 1 whole-grain 8-inch tortilla (about 43g)
120 kcal
🥯
Bagel (Plain)
Grains · 1 plain bagel (99g)
261 kcal
🌮
Corn Tortilla
Grains · 1 ounce, about 1 small tortilla (28g)
62 kcal
🍗
Chicken Breast
Proteins · 3.5 oz cooked (100g)
165 kcal
🐟
Salmon
Proteins · 3.5 oz cooked (100g)
208 kcal
🥚
Eggs
Proteins · 2 large eggs (100g)
155 kcal
🫘
Chickpeas
Proteins · 1 cup cooked chickpeas (164g)
269 kcal
🫘
Lentils
Proteins · 1 cup cooked lentils (198g)
230 kcal
🥩
Lean Ground Beef (90/10 Cooked)
Proteins · 3.5 oz cooked (100g)
204 kcal
🥩
Lean Beef Sirloin Steak
Proteins · 3.5 oz cooked (100g)
165 kcal
🍗
Chicken Thigh (Cooked, Skinless)
Proteins · 3.5 oz cooked (100g)
179 kcal
🦃
Turkey Breast (Cooked)
Proteins · 3.5 oz cooked (100g)
147 kcal
🐖
Lean Pork Loin Chop
Proteins · 3.5 oz cooked (100g)
196 kcal
🍗
Chicken Liver (Cooked)
Proteins · 3.5 oz cooked (100g)
167 kcal
🍖
Lean Lamb Leg Cut (Cooked)
Proteins · 3.5 oz cooked (100g)
191 kcal

Showing 60 of 108 foods

Nutrition Summary

Calories

kcal total

Protein

grams

Carbohydrates

grams

Fats

grams

Macro Breakdown (% of calories)

Add foods to see your live nutrition summary.

My Meal Plate

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Search for foods and tap + Add to build your meal.

Nutritional values are per serving as listed. Daily reference value based on a standard 2,000 kcal diet. These figures are estimates. Consult a registered dietitian for personalised advice.

How to Use the Meal Builder

Three simple steps to track your nutrition

Search & Select

Search our database of whole foods, filter by category, and tap Add to place items on your plate.

Adjust Portions

Use the + / − buttons on each item to adjust servings in increments from ¼ to 5× per item.

View Your Breakdown

Watch your total calories, macros, and daily percentage update instantly as you build your meal.

Explore More Tools & Guides

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Frequently Asked Questions

Common questions about our food macro calculator

What is a food macro calculator and how does it work?›

A food macro calculator breaks down the macronutrients — calories, protein, carbohydrates, and fat — of every food you add to your plate. Simply search for a food, add it, adjust the serving size, and our calculator instantly displays your total meal nutrition. It's the fastest way to track your daily macros without a spreadsheet.

Is this meal nutrients calculator really free?›

Yes — 100% free with no sign-up, no app download, and no hidden paywalls. Our meal nutrients calculator runs entirely in your browser and uses a curated database of 300+ whole foods with science-backed nutrition data.

How accurate is this food macronutrient calculator?›

Our food macronutrient calculator sources nutrition data from trusted references and displays values per standard serving size. While real-world values can vary slightly based on preparation method and brand, our figures are accurate enough for effective meal planning, calorie counting, and hitting your daily macro targets.