Spring is peak season for some of the most nutrient-dense produce of the year — asparagus, peas, spinach, radishes, strawberries, spring onions, and tender greens. The Spring Nutrition Calculator helps you quickly see what is actually on your spring plate: calories, protein, carbohydrates, fiber, sugars, fat, vitamin C, and potassium, all adjusted to the exact serving size you plan to serve.
Just choose a spring food, enter a serving amount in grams or ounces, and optionally multiply by the number of servings you are preparing. The results appear instantly in a clean table, complete with per-100 g values, your serving totals, and a short step-by-step breakdown so you can trust every number.
Whether you are meal-prepping, following a macro plan, or simply curious about seasonal produce, this tool makes portion math quick and portion sizes honest.
Choose a food, set your serving size, and click Calculate Nutrition.
Step-by-Step Guide
- Pick a spring food from the dropdown — each entry lists its cooking state (raw or boiled) so the numbers match what you actually put in the bowl.
- Enter your serving size in grams or ounces. Use the preset chips (½ cup, 1 cup, 100 g, 1 oz) for fast, realistic portion estimates — cup weights are baked in per food.
- Set the number of servings and press Calculate Nutrition. You get a per-100 g reference column and a your-portion column for eight key nutrients.
- Use Copy Results to paste a plain-text summary into a meal log or note.
How the Numbers Are Calculated
Every food in this tool is built on a per-100 g nutrient profile derived from USDA reference data. The calculator applies one simple formula:
Nutrient in your portion = per-100 g value × total weight (g) ÷ 100
If you enter ounces, the weight is first converted to grams using 1 oz = 28.35 g. Total weight is then multiplied by the number of servings. Because vitamin C is listed in mg while protein and fiber are in g, the tool keeps unit labels on every row so the numbers stay easy to interpret.
Worked Example
You are prepping 2 bowls of strawberries, 150 g each. Total weight = 150 g × 2 = 300 g, so the scaling factor is 300 ÷ 100 = 3.
Calories: 32 × 3 = 96 kcal. Vitamin C: 58.8 × 3 = 176.4 mg. Fiber: 2 × 3 = 6 g.
Reference Table
Baseline values per 100 g for the foods in this calculator (approximate, from USDA data):
| Food | Calories | Protein (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Asparagus, raw | 20 | 2.2 | 2.1 | 5.6 |
| Green peas, raw | 81 | 5.4 | 5.7 | 40 |
| Baby spinach, raw | 23 | 2.9 | 2.2 | 28.1 |
| Strawberries, raw | 32 | 0.7 | 2.0 | 58.8 |
| Radishes, raw | 16 | 0.7 | 1.6 | 14.8 |
| Spring onion / scallion | 32 | 1.8 | 2.6 | 18.8 |
| New potatoes, boiled | 87 | 1.9 | 1.8 | 12.1 |
| Artichoke hearts, cooked | 51 | 2.9 | 5.7 | 11.5 |
| Arugula, raw | 25 | 2.6 | 1.6 | 15.0 |
Tips & Common Mistakes
- Watch raw vs cooked. Boiling potatoes and artichokes changes both weight and nutrient density. This tool lists the cooking state per food, so weigh the food in that same state.
- Convert ounces carefully. 1 oz = 28.35 g, not 30 g. The difference compounds when you scale up a recipe.
- Use cup presets as a starting point. Cup weights vary with chop size and packing, so weigh once if precision matters.
- Don't skip the fiber row. Spring greens and peas are genuinely good fiber sources — the table shows how a real portion stacks up.
Frequently Asked Questions
Are the nutrient values exact?
No. They are standard reference values from the USDA FoodData Central database, and real produce varies by variety, season, and storage. Use them as solid planning estimates rather than lab measurements.
Why show both per-100 g and your portion?
Per-100 g is the international food-comparison standard — it lets you compare foods fairly. Your portion column applies the scaling so you don't have to do any mental math.