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Track every nutrient, from macronutrients to individual fatty acids. M3HUNGRY gives you institutional-grade nutrition analysis for your daily meals.
USDA Database
10,000+ Foods
168 Nutrients Tracked
Everything You Need to Master Your Nutrition
From deep nutrient analysis to community sharing, M3HUNGRY empowers you to make informed food choices.
Deep Nutrition Analysis
Track every nutrient including individual fatty acids (PUFA, MUFA, SFA), vitamins, minerals, and amino acids from USDA data.
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Create recipes by combining ingredients. See instant nutrition calculations with portion-based gram weight conversions.
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Spinach rice
Nutrition Facts per serving
Energy
3934.9 kilocalorie
Protein
38.3 grammar
Mufa 16:1
0.1 grammar
Mufa 20:1
0.0 grammar
Mufa 22:1
0.0 grammar
Oleic Acid (Omega-9)
0.3 grammar
DHA (Docosahexaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
Pufa 18:2
0.4 grammar
Pufa 18:3
1.4 grammar
Pufa 18:4
0.0 grammar
Pufa 20:4
0.0 grammar
Pufa 22:5 N-3 (dpa)
0.0 grammar
Palmitic Acid (C16:0)
0.7 grammar
Sfa 10:0
0.0 grammar
Sfa 12:0
0.0 grammar
Sfa 14:0
0.1 grammar
Sfa 4:0
0.0 grammar
Sfa 6:0
0.0 grammar
Sfa 8:0
0.0 grammar
Stearic Acid (C18:0)
0.1 grammar
Trans Fat
0.0 grammar
Carbohydrates
152.3 grammar
Carotene, Alpha
0.0 microgram
Carotene, Beta
56300 microgram
Choline
193.0 milligram
Folate (Vitamin B9)
5859.5 microgram
Retinol
0.0 microgram
Vitamin A
98490.0 International Unit
Vitamin B-12
0.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
2.2 milligram
Vitamin B1 (Thiamin)
0.9 milligram
Vitamin B2 (Riboflavin)
2.0 milligram
Vitamin B3 (Niacin)
9.6 milligram
Vitamin B5 (Pantothenic Acid)
2.6 milligram
Vitamin C
281.0 milligram
Vitamin D
0.0 International Unit
Vitamin E
20.3 milligram
Vitamin K
4830.0 microgram
Fiber
22.0 grammar
Fructose
1.5 grammar
Galactose
1.0 grammar
Glucose
1.1 grammar
Lactose
0.0 grammar
Maltose
0.0 grammar
Sucrose
0.7 grammar
Calcium, Ca
1003.2 milligram
Copper, Cu
1.5 milligram
Iron, Fe
28.3 milligram
Magnesium, Mg
841.2 milligram
Manganese, Mn
10.6 milligram
Phosphorus, P
648.0 milligram
Potassium, K
5705.8 milligram
Selenium, Se
10.0 microgram
Sodium, Na
791.5 milligram
Zinc, Zn
7.0 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
3.8 grammar
Alcohol, Ethyl
0.0 grammar
Arginine
2.4 grammar
Ash
18.0 grammar
Aspartic Acid
3.3 grammar
Betaine
1030.0 milligram
Caffeine
0.0 milligram
Cholesterol
0.0 milligram
Cryptoxanthin, Beta
0.0 microgram
Cystine
0.5 grammar
Folic Acid
0.0 microgram
Glutamic Acid
5.3 grammar
Glycine
1.8 grammar
Histidine
0.9 grammar
Isoleucine
1.9 grammar
Leucine
3.0 grammar
Lutein + Zeaxanthin
122000 microgram
Lycopene
0.0 microgram
Lysine
2.1 grammar
Methionine
0.8 grammar
Phytosterols
90.0 milligram
Proline
1.6 grammar
Serine
1.5 grammar
Theobromine
0.0 milligram
Threonine
1.6 grammar
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
1.8 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.5 grammar
Tyrosine
1.4 grammar
Valine
2.2 grammar
Water
932.9 grammar
How M3HUNGRY Works
Three simple steps to master your nutrition
1
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Browse 10,000+ foods from the USDA database
2
Create Recipes
Create your own recipes or get inspired by community
3
Plan your meals
Combine recipes and final foods to create the ideal plan
4
Analyze & Share
Get deep nutrient insights and share with community
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Professional Meal Planning Experience
Every nutrient comes directly from the USDA's authoritative database. Track everything from energy and macros to specific fatty acids like PUFA 18:2 n-6 and DHA.
168+ Nutrients Tracked
Foundation & SR Legacy Foods
Fatty Acid Profiles
Vitamin & Mineral Analysis
Breakfast
prepare portions: 1consume portions: 1
Energy
3934.9 kilocalorie
Protein
38.3 grammar
Mufa 16:1
0.1 grammar
Mufa 20:1
0.0 grammar
Mufa 22:1
0.0 grammar
Oleic Acid (Omega-9)
0.3 grammar
DHA (Docosahexaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
Pufa 18:2
0.4 grammar
Pufa 18:3
1.4 grammar
Pufa 18:4
0.0 grammar
Pufa 20:4
0.0 grammar
Pufa 22:5 N-3 (dpa)
0.0 grammar
Palmitic Acid (C16:0)
0.7 grammar
Sfa 10:0
0.0 grammar
Sfa 12:0
0.0 grammar
Sfa 14:0
0.1 grammar
Sfa 4:0
0.0 grammar
Sfa 6:0
0.0 grammar
Sfa 8:0
0.0 grammar
Stearic Acid (C18:0)
0.1 grammar
Trans Fat
0.0 grammar
Carbohydrates
152.3 grammar
Carotene, Alpha
0.0 microgram
Carotene, Beta
56300 microgram
Choline
193.0 milligram
Folate (Vitamin B9)
5859.5 microgram
Retinol
0.0 microgram
Vitamin A
98490.0 International Unit
Vitamin B-12
0.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
2.2 milligram
Vitamin B1 (Thiamin)
0.9 milligram
Vitamin B2 (Riboflavin)
2.0 milligram
Vitamin B3 (Niacin)
9.6 milligram
Vitamin B5 (Pantothenic Acid)
2.6 milligram
Vitamin C
281.0 milligram
Vitamin D
0.0 International Unit
Vitamin E
20.3 milligram
Vitamin K
4830.0 microgram
Fiber
22.0 grammar
Fructose
1.5 grammar
Galactose
1.0 grammar
Glucose
1.1 grammar
Lactose
0.0 grammar
Maltose
0.0 grammar
Sucrose
0.7 grammar
Calcium, Ca
1003.2 milligram
Copper, Cu
1.5 milligram
Iron, Fe
28.3 milligram
Magnesium, Mg
841.2 milligram
Manganese, Mn
10.6 milligram
Phosphorus, P
648.0 milligram
Potassium, K
5705.8 milligram
Selenium, Se
10.0 microgram
Sodium, Na
791.5 milligram
Zinc, Zn
7.0 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
3.8 grammar
Alcohol, Ethyl
0.0 grammar
Arginine
2.4 grammar
Ash
18.0 grammar
Aspartic Acid
3.3 grammar
Betaine
1030.0 milligram
Caffeine
0.0 milligram
Cholesterol
0.0 milligram
Cryptoxanthin, Beta
0.0 microgram
Cystine
0.5 grammar
Folic Acid
0.0 microgram
Glutamic Acid
5.3 grammar
Glycine
1.8 grammar
Histidine
0.9 grammar
Isoleucine
1.9 grammar
Leucine
3.0 grammar
Lutein + Zeaxanthin
122000 microgram
Lycopene
0.0 microgram
Lysine
2.1 grammar
Methionine
0.8 grammar
Phytosterols
90.0 milligram
Proline
1.6 grammar
Serine
1.5 grammar
Theobromine
0.0 milligram
Threonine
1.6 grammar
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
1.8 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.5 grammar
Tyrosine
1.4 grammar
Valine
2.2 grammar
Water
932.9 grammar
Overview
Energy
3934.9 kilocalorie
Protein
38.3 grammar
Mufa 16:1
0.1 grammar
Mufa 20:1
0.0 grammar
Mufa 22:1
0.0 grammar
Oleic Acid (Omega-9)
0.3 grammar
DHA (Docosahexaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
Pufa 18:2
0.4 grammar
Pufa 18:3
1.4 grammar
Pufa 18:4
0.0 grammar
Pufa 20:4
0.0 grammar
Pufa 22:5 N-3 (dpa)
0.0 grammar
Palmitic Acid (C16:0)
0.7 grammar
Sfa 10:0
0.0 grammar
Sfa 12:0
0.0 grammar
Sfa 14:0
0.1 grammar
Sfa 4:0
0.0 grammar
Sfa 6:0
0.0 grammar
Sfa 8:0
0.0 grammar
Stearic Acid (C18:0)
0.1 grammar
Trans Fat
0.0 grammar
Carbohydrates
152.3 grammar
Carotene, Alpha
0.0 microgram
Carotene, Beta
56300 microgram
Choline
193.0 milligram
Folate (Vitamin B9)
5859.5 microgram
Retinol
0.0 microgram
Vitamin A
98490.0 International Unit
Vitamin B-12
0.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
2.2 milligram
Vitamin B1 (Thiamin)
0.9 milligram
Vitamin B2 (Riboflavin)
2.0 milligram
Vitamin B3 (Niacin)
9.6 milligram
Vitamin B5 (Pantothenic Acid)
2.6 milligram
Vitamin C
281.0 milligram
Vitamin D
0.0 International Unit
Vitamin E
20.3 milligram
Vitamin K
4830.0 microgram
Fiber
22.0 grammar
Fructose
1.5 grammar
Galactose
1.0 grammar
Glucose
1.1 grammar
Lactose
0.0 grammar
Maltose
0.0 grammar
Sucrose
0.7 grammar
Calcium, Ca
1003.2 milligram
Copper, Cu
1.5 milligram
Iron, Fe
28.3 milligram
Magnesium, Mg
841.2 milligram
Manganese, Mn
10.6 milligram
Phosphorus, P
648.0 milligram
Potassium, K
5705.8 milligram
Selenium, Se
10.0 microgram
Sodium, Na
791.5 milligram
Zinc, Zn
7.0 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
3.8 grammar
Alcohol, Ethyl
0.0 grammar
Arginine
2.4 grammar
Ash
18.0 grammar
Aspartic Acid
3.3 grammar
Betaine
1030.0 milligram
Caffeine
0.0 milligram
Cholesterol
0.0 milligram
Cryptoxanthin, Beta
0.0 microgram
Cystine
0.5 grammar
Folic Acid
0.0 microgram
Glutamic Acid
5.3 grammar
Glycine
1.8 grammar
Histidine
0.9 grammar
Isoleucine
1.9 grammar
Leucine
3.0 grammar
Lutein + Zeaxanthin
122000 microgram
Lycopene
0.0 microgram
Lysine
2.1 grammar
Methionine
0.8 grammar
Phytosterols
90.0 milligram
Proline
1.6 grammar
Serine
1.5 grammar
Theobromine
0.0 milligram
Threonine
1.6 grammar
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
1.8 milligram
Tocotrienol, Alpha
0.0 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.5 grammar
Tyrosine
1.4 grammar
Valine
2.2 grammar
Water
932.9 grammar
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