Guide
Nutrition guidelines
How we calculate and present the nutrition information on every recipe, so you can make informed, confident choices.
Last updated October 22, 2026
Please note
All nutrition values on Tastely Bites are estimates for general guidance. They are not a substitute for professional medical or dietary advice. For personal advice, please speak to a doctor or registered dietitian.
How we calculate nutrition
Every value is based on the exact ingredients and quantities in the recipe as written, using trusted food composition data such as the USDA FoodData Central database. Any substitutions, additions or changes to the serving size will change the result.
We update the numbers whenever a recipe is revised. Small differences are unavoidable, because brands, produce and cooking methods vary.
The macronutrients
Protein · 4 kcal per gram
Builds and repairs muscle and supports the immune system, enzymes and hormones. Found in meat, fish, eggs, dairy and legumes.
Carbohydrates · 4 kcal per gram
The body’s main fuel. Found in grains, fruit, vegetables, legumes and dairy. Fibre is a carbohydrate that supports digestion.
Fat · 9 kcal per gram
Supports brain function, hormones and the absorption of vitamins A, D, E and K. Found in oils, nuts, seeds, avocado, meat and dairy.
Calories · energy
A measure of the energy in food. Daily needs vary a lot with age, sex, size and activity level.
Daily reference values for adults
Based on general guidelines for an adult eating about 2,000 calories a day. Individual needs vary, so use these as a starting point rather than a target.
| Nutrient | Daily reference | Per 100 kcal | Notes |
|---|---|---|---|
| Calories | 2,000 kcal | — | Varies with age, sex and activity |
| Total fat | 65–78 g | 3–4 g | Favour unsaturated fats |
| Saturated fat | Under 20 g | Under 1 g | Keep to a minimum |
| Carbohydrates | 225–300 g | 11–15 g | Choose fibre-rich, complex carbs |
| Fibre | 25–38 g | 1–2 g | Most people eat too little |
| Protein | 50–60 g | 2.5–3 g | More for active people |
| Sodium | Under 2,300 mg | Under 115 mg | Lower if you have high blood pressure |
| Added sugar | Under 50 g | — | Sugars in fruit and dairy not included |
| Cholesterol | Under 300 mg | — | Relevant for heart health |
What our nutrition panel shows
Each recipe card shows these values per serving, for the serving size stated in the recipe:
- Calories: total energy in kilocalories (kcal).
- Protein: from all animal and plant ingredients, in grams.
- Carbs: total carbohydrate, including sugars and fibre.
- Total fat: saturated, unsaturated and trans fats combined.
- Saturated fat: the part of total fat that is saturated.
- Fibre: soluble and insoluble dietary fibre.
- Sugar: natural and added sugars together.
- Sodium: from salt, stock, sauces and every other ingredient, in milligrams.
- Cholesterol: dietary cholesterol, in milligrams.
How we set serving sizes
Our servings are realistic, satisfying portions, never tiny ones designed to make the numbers look better. If a recipe serves 4, the values shown are for a quarter of the finished dish.
We say whether sides such as bread, rice or sauces are included. Optional toppings and garnishes are not counted unless they are essential to the dish, in which case we note it.
Healthy eating tips
Eat a rainbow
Include fruit and vegetables of different colours every day. Each colour brings different vitamins and antioxidants.
Stay hydrated
Aim for 6 to 8 glasses of water a day. Mild thirst is easily mistaken for hunger.
Choose lean proteins
Mix fish, poultry, legumes, eggs and dairy, with oily fish at least twice a week.
Go wholegrain
Swap white bread and rice for wholegrain versions to boost fibre.
Go easy on salt
Cook from scratch, taste before salting and lean on herbs and spices.
Mind your portions
Use our serving sizes as a guide and eat slowly so you notice when you are full.
Allergies and special diets
We do not yet label recipes as vegan, gluten-free, low-sodium or diabetic-friendly. If you have specific dietary needs, please read each ingredient list carefully. Many recipes include swaps that make them easier to adapt.
Common allergens
Many of our recipes contain gluten, dairy, eggs, tree nuts, peanuts, fish, shellfish or soy, and cross-contamination is always possible at home. Check every label when cooking for someone with an allergy, and ask a medical professional if in doubt.
Why the numbers can vary
- Different brands of the same ingredient, for example stock, can differ a lot in sodium.
- The cooking method matters: grilling and frying give very different fat contents.
- Fresh produce varies with ripeness, variety and season.
- Real portions are rarely exactly equal.
- Swapping ingredients changes the result.
Medical disclaimer
Nutrition information on Tastely Bites is for general information only and is not medical advice, diagnosis or treatment. Always ask a doctor, registered dietitian or nutritionist about diet or a medical condition, and never ignore professional advice because of something you read here.