Recipe Nutrition Calculator

Enter foods to find the total calories, protein, fats, carbs, and more for over 100 nutrients.
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      Whole Milk
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      Almonds
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      Cooked Oatmeal
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      Nutrition Facts
      Serving Size
      Whole Recipe (506g)
      Calories479
      % Daily Value *
      Total Fat 25.7g33%
      Saturated Fat 6.4g32%
      Trans Fat 0.01g
      Cholesterol 24.4mg8%
      Sodium 114.6mg5%
      Total Carbohydrate 45.9g17%
      Dietary Fiber 7.5g27%
      Total Sugars 14.2g28%
      Includes --g Added Sugars--%
      Protein 19.6g39%
      Vitamin C 0mg0%
      Vitamin D 3.2mcg16%
      Iron 3.2mg18%
      Calcium 373.2mg29%
      Potassium 694.1mg15%
      Phosphorus 521.7mg42%
      *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
      Missing data "--" is set to equal 0. Totals may be higher than shown.
      Quick Stats
      • Calories 479 24% DV
      • Protein 20g 39% DV
      • Carbs 46g 17% DV
      • Fat 26g 33% DV
      • Fiber 7.5g 27% DV
      • Sugar 14g 28% DV
      Where do the calories come from?

      A donut chart showing which nutrients contribute to the caloric total. There are 479 calories in Whole Milk coming from 16% protein, 37% carbs, 47% fat, and 0% alcohol.

      What is this food made of?

      A pie chart showing the macro nutrient componenets for Whole Milk. This food consists of 81.87% water, 3.9% protein, 9.12% carbs, 5.11% fat, and 0% alcohol.

      Detailed Nutrition Facts
      155 nutrients
      Macronutrients
      -- = missing data %DV
      Weight506g
      Calories 479 24%
      Fat 25.7g 33%
      Protein 19.6g 39%
      Carbohydrate 45.9g 17%
      Sugars 14.2g 28%
      Fiber 7.5g 27%
      Cholesterol 24.4mg 8%
      Saturated Fats 6.4g 32%
      Net-Carbs 38.4g
      Trans Fatty Acids 0.01g
      Minerals
      -- = missing data %DV
      Weight506g
      Calcium 373.2mg 29%
      Iron, Fe 3.2mg 18%
      Potassium, K 694.1mg 15%
      Magnesium 164.3mg 39%
      Phosphorus, P 521.7mg 42%
      Sodium 114.6mg 5%
      Zinc, Zn 4.1mg 38%
      Copper, Cu 0.53mg 59%
      Manganese 2mg 86%
      Selenium, Se 22.8mcg 42%
      Fluoride, F 167.5mcg 4%
      Molybdenum --mcg
      Iodine, I --mcg
      Chlorine --mg
      Chromium --mcg
      Vitamins
      -- = missing data %DV
      Weight506g
      Vitamin A, RAE 112.2mcg 12%
      Vitamin C 0mg 0%
      Thiamin (B1) 0.35mg 29%
      Riboflavin (B2) 0.77mg 59%
      Niacin (B3) 1.8mg 11%
      Vitamin B5 (PA) 1.8mg 35%
      Vitamin B6 0.14mg 8%
      Biotin --mcg
      Folate (B9) 38.7mcg 10%
      Folic acid 0mcg 0%
      Food Folate 38.7mcg 10%
      Folate DFE 38.7mcg 10%
      Choline 67mg 12%
      Vitamin B12 1.1mcg 46%
      Retinol 109.8mcg
      Carotene, beta 17.4mcg 0%
      Carotene, alpha 0mcg 0%
      Cryptoxanthin, beta 0mcg 0%
      Vitamin A, IU 395.8IU
      Lycopene 0mcg
      Lut + Zeaxanthin 421.5mcg
      Vitamin E 7.6mg 51%
      Vitamin D 3.2mcg 16%
      Vitamin D2 --mcg
      Vitamin D3 3.2mcg
      Vitamin D (IU) 124.4IU 16%
      Vitamin K 1.4mcg 1%
      Vitamin K1 0mcg
      Menaquinone-4 (K2) 2.4mcg
      Other
      -- = missing data
      Weight506g
      Water 411.9g
      Ash 3g
      Alcohol 0g
      Caffeine 0mg
      Theobromine 0mg
      PRAL score 5.11
      Carbs & Sugars
      -- = missing data %DV
      Weight506g
      Soluble Fiber --g
      Insoluble Fiber --g
      Added Sugar --g --%
      Sucrose 1.7g
      Glucose (Dextrose) 0.05g
      Fructose 0.03g
      Lactose 12.3g
      Maltose 0.01g
      Galactose 0.07g
      Starch 27.3g
      Carbohydrate, other --g
      Total sugar alcohols --g
      Fats
      -- = missing data %AI
      Weight506g
      Total Monounsaturated 11.96g
      Total Polyunsaturated 5.285g
      Omega 3s 0.226g 14%
      Omega 6s 5.056g 30%
      Omega 3 to Omega 6 Ratio 0.04
      Omega 6 to Omega 3 Ratio 22.37
      Omega 3 Fats
      alpha-Linolenic Acid (ALA) 0.043g 3%
      Eicosapentaenoic Acid (EPA) 0g
      Docosapentaenoic Acid (DPA) 0g
      Docosahexaenoic Acid (DHA) 0g
      n-3-Eicosatrienoic Acid (20:3) --g
      Omega-6 Fats
      Linoleic Acid (18:2 n-6 cis cis) 4.762g
      gamma-Linolenic Acid (GLA) 0g
      cis-cis-n6-Eicosadienoic Acid 0.001g
      Dihomo-gamma-linolenic acid (DGLA) --g
      Arachidonic acid (AA) --g
      Saturated Fats
      Butyric (4:0) 0.183g
      Caproic (6:0) 0.183g
      Caprylic Acid (8:0) 0.183g
      Capric Acid (10:0) 0.183g
      Lauric Acid (12:0) 0.188g
      Tridecanoic Acid (13:0) 0g
      Myristic Acid (14:0) 0.737g
      Pentadecanoic Acid (15:0) 0g
      Palmitic Acid (16:0) 3.554g
      Margaric Acid (17:0) 0.003g
      Stearic Acid (18:0) 1.14g
      Arachidic Acid (20:0) 0.007g
      Behenic Acid (22:0) 0.005g
      Lignoceric Acid (24:0) 0g
      Monounsaturated Fats
      Myristoleic Acid (14:1) 0g
      Pentadecenoic Acid (15:1) 0g
      Palmitoleic Acid (16:1) 0.075g
      cis-Palmitoleic Acid (16:1 cis) 0.071g
      Heptadecenoic Acid (17:1) 0.004g
      Oleic Acid (18:1) 11.856g
      cis-Oleic Acid (18:1 cis) 9.875g
      cis-Vaccenic acid --g
      Gadoleic Acid (20:1) 0.025g
      Docosenoic Acid (22:1) 0g
      cis-Docosenoic Acid (22:1 cis) --g
      cis-Tetracosenoic Acid (24:1 cis) 0g
      Polyunsaturated Fats
      Octadecadienoic Acid (18:2) 5.059g
      Conjugated Linoleic Acid (CLAs) 0.001g
      i-Octadecadienoic Acid (18:2 mixed isomers) 0.002g
      undifferentiated-Octadecatrienoic 0.226g
      Octadecatrienoic Acid (mixed isomers) --g
      Parinaric Acid (18:4) 0g
      Eicosatrienoic Acid (20:3) 0g
      Eicosatetraenoic Acid 20:4 0g
      Heneicosapentaenoic Acid 21:5 --g
      22:4 --g
      Trans Fats
      Trans-Polyenoic Fats 0.003g
      Trans-Monoenoic Fats 0.003g
      trans-Palmitoleic Acid (16:1 trans) 0.003g
      trans-Oleic Acid (18:1 trans) 0g
      trans-Docosenoic Acid (22:1 trans) --g
      trans-Octadecadienoic Acid (18:2 trans) 0.001g
      trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
      Phytosterols (Plant Sterols)
      Total Phytosterols --g
      Stigmasterol 0.001g
      Campesterol 0.001g
      Beta-sitosterol 0.037g
      Amino Acids
      -- = missing data %RDI
      Weight506g
      Essential Amino Acids
      Histidine 511mg 73%
      Isoleucine 882mg 63%
      Leucine 1653mg 61%
      Lysine 1121mg 53%
      Methionine 355mg 49%
      Phenylalanine 1051mg 120%
      Threonine 722mg 69%
      Tryptophan 251mg 90%
      Valine 1120mg 62%
      Conditionally Essential Amino Acids
      Arginine 1310mg
      Cystine 334mg 117%
      Glycine 901mg
      Proline 1259mg
      Tyrosine 752mg 86%
      Non-Essential Amino Acids
      Alanine 835mg
      Aspartic acid 2115mg
      Betaine 9mg
      Glutamic acid 4948mg
      Hydroxyproline --mg
      Serine 1076mg
      Data Source
      Whole Milk
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Almonds
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Oatmeal
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.