Nutrition and Vitamin Calculator Premium Business Tool

How to use the nutrition calculator

1. Food lookup — type a food in English or Urdu (for example "kela", "daal masoor", "anda"), choose the quantity and unit, and see calories, protein, carbs, fat, fibre and all main vitamins and minerals.
2. Add to my day — add everything you eat in a day. The My day tab adds it all up and shows what is still low.
3. Foods rich in… — choose a vitamin or mineral, such as Vitamin A, Iron or Calcium, and see which foods have the most, and how much of each gives your full daily need.
4. Press the ♥ heart to keep foods in Favourites.

Daily Values used

Percentages use the adult Daily Values printed on food labels: for example 2,000 kcal, 50 g protein, 28 g fibre, 18 mg iron, 1,300 mg calcium, 900 µg vitamin A, 90 mg vitamin C, 20 µg vitamin D and 2.4 µg vitamin B12. Children, pregnant women and people with health conditions have different needs — ask a doctor or dietitian.

Common questions

• Which foods have the most vitamin A? Liver, carrots, sweet potato, spinach, pumpkin and mango.
• Which foods are high in iron? Liver, red meat, lentils, chickpeas, spinach, pumpkin seeds and sesame.
• Calcium without milk? Sesame seeds, yogurt, cheese, sardines with bones, almonds and green leafy vegetables.

Free and Premium

The calculator is free. Your day list is kept in this browser for today. Enic.pk Premium members can save every day's record and favourites in their account and open them on any phone or computer.