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How to read the numbers

Each recipe's nutrition is an estimate for one serve, worked out from its ingredient list using standard food-composition data (USDA FoodData Central). Real numbers shift with brands, portion sizes and how long things cook, so treat them as a guide, not a label.

% of a day compares one serve with the reference daily values used on food labels (US FDA). A serve that gives 10–19 % is a source of that nutrient; 20 % or more is high. High fibre means 7 g or more a serve (the Australian “excellent source” level), high protein 25 g or more, and lower carb 25 g or fewer net carbs (total carbohydrate minus fibre).

Keto means 10 g or fewer net carbs a serve, with no grain, starch, sugar, legume or sweet fruit adding 2 g or more, and at least 60% of the energy from fat — a lean low-carb dish is shown as low carb instead. Carnivore means every ingredient comes from animals — meat, fish, seafood, eggs, butter, ghee, tallow, cheese, cream, bone broth — apart from salt and a pinch of dried herbs or spices. Both are estimates from the ingredient list; if you take medicine for diabetes or blood pressure, have kidney disease, are pregnant or have had an eating disorder, talk to your doctor before a keto or carnivore diet. More on both.

Why net carbs are on every card. Net carbs are total carbohydrate minus fibre — the part of food that raises blood glucose most directly. Eating fewer carbs is one of the recognised ways to manage blood glucose, and a reasonable choice for many people whether or not they follow a particular diet: the American Diabetes Association’s consensus report found that reducing overall carbohydrate has the most evidence for improving blood glucose in diabetes, and Diabetes Australia describes lower-carb eating as safe and effective in the short term for lowering blood glucose and managing weight in type 2 diabetes. There is no single right amount; as a guide, low carb usually means under about 130 g a day (under 26 % of energy) and ketogenic 20–50 g a day (under 10 %). Each recipe shows where its energy comes from, and for higher-carb dishes which ingredient adds the most. If you take insulin or other medicines that lower blood glucose, or an SGLT2 inhibitor, talk to your doctor before cutting carbs — doses may need to change.

Metric or US units. Every recipe and the shopping list can show amounts in metric (grams, millilitres, centimetres, °C) or US units (ounces, pounds, cups, inches, °F) — use the Metric / US switch above a recipe’s ingredients or in the shopping list, and your choice is remembered on this device. Conversions are rounded the way recipes are written (1 lb shows as 450 g, 180 °C as 350 °F); spoons stay as teaspoons and tablespoons. In metric, a cup of something solid is shown by weight where the recipe data knows it. The video always has the cook’s own amounts.

Diet tags come from the ingredients, never by hand. “With a swap” means only an optional or easily swapped ingredient stands in the way — tamari for soy sauce, say. Allergens are flagged from the listed ingredients only: always check labels on stock, sauces and spice mixes if you have an allergy or coeliac disease.

Sources: Evert et al., Diabetes Care 2019 (ADA nutrition therapy consensus) · Feinman et al., Nutrition 2015 (carbohydrate ranges) · Diabetes Australia position statement on low carb eating · USDA FoodData Central · FDA daily values · Australian Dietary Guidelines & nutrient reference values · NIH nutrient fact sheets. More in About & safety.