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Food Calorie Calculator

UK nutrition data · FSA traffic lights · Reference Intakes

Type at least 2 characters to search from our UK foods database

A free UK food calorie counter and nutrition calculator. Search over 98,223 UK foods and get instant calorie counts, full macro breakdowns, and FSA traffic light ratings, all in one place. No sign-up, completely free, and ready to use straight in your browser. Prefer an app? Install it to your home screen for one-tap access.

How to Use the Food Calorie Calculator

Getting your calorie and nutrition information takes seconds:

  1. Type a food name into the search box; results appear as you type.
  2. Select your food from the dropdown list.
  3. Enter your quantity and choose your unit (grams, ml, oz, or cups).
  4. View your results instantly: calories, protein, carbs, fat, fibre, salt, and more.
  5. Check your traffic lights to see FSA ratings for fat, saturates, sugars, and salt at a glance.
  6. Add to Meal Builder to track multiple foods and see your full meal total.
  7. Use the BMR and TDEE Calculators to compare your meal against your personal daily calorie target.

What the Calculator Covers

98,223+ UK foods across 18 categories: Fruit and Veg, Meat and Poultry, Fish and Seafood, Dairy and Eggs, Bread and Cereals, Nuts and Seeds, Fats and Oils, Drinks, Snacks and Confectionery, Takeaway, Legumes and Pulses, Condiments, Desserts and Ice Cream, Spreads, Preserves and Sweeteners, Plant-Based Alternatives, Supplements, Pickles and Olives, Baby Foods.

Nutrition data for every food: Calories (kcal and kJ), protein, carbohydrates, of which sugars, fat, of which saturates, fibre, salt, and percentage of UK Reference Intake.

Built-in tools:

  • FSA traffic light ratings (green, amber, red) for fat, saturates, sugars, and salt
  • Macro ring chart showing your protein, carb, and fat split visually
  • Meal Builder to track a full day of eating in one place
  • BMR and TDEE calculator based on your age, weight, height, and activity level
  • Omega-3 and caffeine tracking for selected foods

Prefer to browse instead of search? See our full list of UK foods by category.

Track Carbs, Protein, Fat and Other Macros

Every food you search shows its full macro breakdown alongside its calories: protein, total carbohydrate, fat, fibre and salt, plus a visual macro ring so you can see the protein/carb/fat split at a glance. It works equally well as a straightforward calorie counter or as a more detailed carbs and macros calculator, whichever you actually need.

If you're counting carbs specifically, for example for diabetes management, we follow the same real UK convention used by the NHS and Diabetes UK: total carbohydrate, not a fibre-adjusted figure. Diabetes UK's own guidance is direct about this, it's "important to count the total amount of carbs and not the 'of which sugars' value". Many people also count in carbohydrate portions (CP), a real standard: one portion is usually equal to 10g of carbohydrate. Add a food to the Meal Builder and its running total already shows both the real gram figure and its CP equivalent, no manual division needed.

"Net carbs" (total carbs minus fibre) is a different, mostly US low-carb and keto-originated idea, it isn't the method the NHS or Diabetes UK use for carb counting or insulin dosing. If you're specifically following a low-carb approach and want your own net carbs figure for a food, every food page already shows its real Carbohydrate and real Fibre side by side, so you can work it out directly.

This tool doesn't calculate an insulin dose and isn't a substitute for the personal insulin-to-carb ratio your own diabetes team has worked out with you. It's built to show you the real numbers accurately; always follow the plan agreed with your healthcare provider.

Plan Breakfast, Lunch, Dinner and Full Recipes

You don't have to track a whole day at once. Use the calculator for a single breakfast, lunch or dinner calorie check, or add several foods to the Meal Builder to see a running total for the meal, even something built from a handful of separate items like a full English breakfast.

The same Meal Builder doubles as a recipe calorie and nutrition calculator: add each ingredient one at a time and watch the combined calories, protein, carbs and fat update as you go, giving you a real total for the finished dish rather than a guess. It works just as well for a takeaway or fast food order, log each item as you add it and see exactly where the meal's numbers land.

Support Your Diet and Daily Nutrition Goals

Whether you're managing your weight, eating more healthily, or just want an honest picture of a typical day, this works as a daily diet calculator too. Use our TDEE Calculator to find your real maintenance calories first, then build meals in the calculator that fit inside that target, no more guessing by the evening whether you've gone over. Trying to lose weight specifically? Our Calorie Deficit Calculator takes that same TDEE and applies a safe, NHS-guideline weekly rate to give you a real daily target.

Frequently Asked Questions

Is this a calorie counter or a calorie calculator?

Both. This tool works as a calorie counter, search and check any food's calories instantly, and as a calorie calculator, showing full macro and nutrition breakdowns. Use the Meal Builder to count and track a full day's meals in one place.

How accurate is this food calorie calculator?

All nutritional values are based on UK food composition data. Values are shown per 100g or 100ml by default and scale automatically to the quantity you enter. As with any nutrition database, figures are averages; small variations can occur between brands and preparation methods.

Can I calculate calories for a full meal?

Yes. Use the Meal Builder to add as many foods as you like. It gives you a running total of calories, protein, carbs, fat, and other nutrients for the entire meal in one combined view.

Does this calculator track carbs and carb portions (CP)?

Yes. Every food shows its real total carbohydrate, the same figure the NHS and Diabetes UK use for carb counting, not a fibre-adjusted "net carbs" number. Add a food to the Meal Builder and its running total also shows the equivalent in carb portions (10g = 1 CP), the standard UK carb-counting unit.

Can I calculate calories for a recipe?

Yes. Add each ingredient to the Meal Builder one at a time and it keeps a running total of calories, protein, carbs and fat for the whole dish, giving you a real combined figure for the finished recipe rather than a guess.

What are FSA traffic lights?

Traffic lights are a colour-coded system from the UK Food Standards Agency. Green means low, amber means medium, and red means high, based on the amount of fat, saturated fat, sugars, and salt per 100g. They make it easy to compare foods and spot high-risk nutrients without reading every label.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body burns each day at complete rest, just to keep basic functions going. TDEE (Total Daily Energy Expenditure) takes your BMR and adds your activity level to give you the total calories you actually burn in a day. TDEE is the more useful figure for weight management.

Can I use this calculator for weight loss?

Yes. Understanding the calorie and macro content of the foods you eat regularly is one of the most practical steps toward managing your weight. Use our TDEE or Calorie Deficit Calculator to find your real target, then use the calculator to build meals that fit within it. No guessing.

Is this food calorie calculator free to use?

Completely free. No account required, no downloads, and it works on any device, including mobile, tablet, and desktop.

Can I install this as an app?

Yes. On supported browsers, Chrome, Edge, and most Android devices, you'll see an Install App button that adds it to your home screen for quick, one-tap access, just like a native app. No app store, no extra download, and it's still completely free.