Use the USDA Nutrient Database for Standard Reference.... it's what the industry uses for "official" nutrition info and you can have it report the nutrition for the EXACT serving size you're using (the default is to report in a 100g basis.)
Google search for "USDA Nutrient Database" (not sure if they let you put links in here)
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When trying to calculate nutrition info for a recipe of my own, I had previously totaled each ingredients nutritional info (on paper) and then divided it by the number of servings and then entered it into a food grouping under spark people's add a food button. I just learned that I can go to the "recipe calculator", insert each ingredient in its entirety, put in the amount of servings the recipe makes, and it will automatically calculate the nutrition facts per serving. what a time saver!
Whenever I eat out, I always ask for a nutrition guide so I can check the food that is least offensive to my goals. When it comes to eating out. too much SALT is a deal breaker for me. And even when using the info other members put in you have to double check, sometimes the info is wrong when compared with the label so it's worth the time to checkout the info BEFORE you import it and save it then what you saved and are using turns out to be incorrect....been there, done that!
If you know you're going to be eating out, download the nutritional info from the restaurant's website the day before. Then make 1-2 "safe" choices, or take the info with you. If you choose restaurants at the last minute, keep a file folder with the nutrition info pdf's in your car.
The fastest way to find the info is to search on "restaurant name nutrition information". Finding it on the restaurant's website isn't always easy.
If you have a smart phone, you search from your phone, but often the information is hard to read on a small screen.
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