Icon arrow pointed title Back

Nutrition calculator

We are delighted that you are here to find out what the recommendations for balanced nutrition are.
  • It is recommended to eat at least 400 g of fruit and vegetables of all types and colours per day. 
  • The amount of saturated fats should not exceed 5-6% of the total calorie intake per day.
  • The amount of sugars should not exceed 10% of the total calorie intake per day.
  • The recommended intake of salt is up to 6 g per day.
  • The recommended amount of fibre is 30-35 g per day.
  • The amount of water required daily can be calculated according to this formula: 35 ml per kg.

Select your meal

from the categories below or look it up in the product finder.

  • Sauces and Dressings
    • Dressings
      • Lemon (20g)
      • Garlic (10g)
      • Parsley (20g)
      • Grated hard cheese (10g)
      • Butter (15g)
    • Cold sauces
      • Balsamic vinegar (20g)
      • Ketchup (80g)
      • Horseradish (10g)
      • Apple and horseradish sauce (80g)
      • Cheddar cheese sauce (120g)
      • Dill sauce (80g)
      • Cucumber sauce (80g)
      • Caper sauce (40g)
      • Curry sauce (80g)
      • Garlic sauce (80g)
      • Cream sauce with herbs (80g)
      • Bell pepper sauce (120g)
      • Pesto sauce (80g)
      • Soy sauce (20g)
      • Russian mustard (10g)
      • Mustard and cucumber sauce (80g)
      • Sour cream (80g)
      • Tuna sauce (80g)
    • Jams
      • Lingonberry and apple jam (20g)
    • Hot sauces
      • Carrot sauce (120g)
      • Carrot and tomato sauce (120g)
      • Champignon sauce (120g)
      • Spicy tomato sauce (120g)
    • Honey
      • Honey (10g)
    • Sweet sauces
      • Smashed raspberries with sugar (80g)
      • Vanilla sauce (80g)
      • Smashed strawberries with sugar (80g)
  • Breakfast bar
    • Fried bacon (200g)
    • Fried sausage with cheese (200g)
    • Hot-smoked pork chop (200g)
    • Dill (20g)
    • Cherry jam (20g)
    • Wild berry jam (20g)
    • Cucumbers (200g)
    • Onions (20g)
    • Toaster bread (200g)
    • Whole grain muesli with fruits (Hercules) (200g)
    • Scrambled eggs (200g)
    • Milk (200g)
    • Tomatoes (200g)
    • Toast with cheese and hot-smoked meat (200g)
  • Snacks
    • Cold appetizers
      • Eggplant rolls (186g)
      • Cottage cheese with cream (130g)
      • Homemade pork aspic (200g)
      • Pickled pig ears (80g)
      • Selection of meat delicacies (850g)
      • Selection of meat and fish delicacies (800g)
      • Shrimps in shells (100g)
      • Fried shrimps (120g)
      • Fried shrimps on a skewer (60g)
      • Roast potatoes with cold-smoked fish (70g)
      • Hash-brown Potatoes (70g)
      • Beer set (705g)
      • Friends’ set (400g)
      • Crispy bread with cold-smoked salmon (170g)
      • Crispy bread with mozzarella and tomatoes (170g)
      • Crispy bread with lightly-salted salmon (170g)
      • Crispy bread with ham (170g)
      • Cold-smoked salmon fillet (40g)
      • Lightly-salted salmon with herbs (40g)
      • Marinated fried chicken wings (120g)
      • Lightly-salted salmon (40g)
      • Spicy rye-bread sticks (90g)
      • Herring salad with vegetables (100g)
      • Herring salad with cucumbers (100g)
      • Herring salad with mustard (100g)
      • Herring salad with green sauce (100g)
      • Homemade herring salad (100g)
      • Mexican-style herring salad (100g)
      • Fried champignons (120g)
      • Lightly-salted herring fillet (with cream) (75g)
      • Lightly-salted herring fillet (with cottage cheese) (50g)
      • Lightly-salted herring fillet (with cream and cottage cheese) (130g)
      • Dressed herring (165g)
      • Herring platter for banquets (1000g)
      • Beer-battered onions (120g)
      • Salted bacon with garlic (65g)
      • Festive cheese platter (600g)
      • Buttered cold-smoked fish (40g)
      • Sandwich with sprats (50g)
      • Dressed tuna fish (165g)
      • Dried pork sausages Knaksteri (50g)
      • Beer-battered chicken fillet (120g)
      • Hot-smoked chicken wings (200g)
      • Beer-battered fish (120g)
      • Marinated fish (165g)
    • Pickled vegetables
      • Pickled cucumbers (100g)
      • Lightly-salted cucumbers (100g)
      • Pickled onions (100g)
    • Nuts, croutons
      • Garlic bread (250g)
  • Salads
    • Portioned salads
      • Spicy carrot salad (130g)
      • Beet salad with pickled cucumbers (130g)
      • Carrot salad (130g)
      • Vegetable salad with shrimps (130g)
      • Vegetable salad with smoked chicken (130g)
      • Chinese cabbage salad (g)
      • Chive salad (130g)
      • Radish and cucumber salad (130g)
      • Radish salad (130g)
      • Salad with cold-smoked salmon and arugula (190g)
      • Tongue salad (200g)
      • Salad with berries and mozzarella cheese (250g)
      • Salad with fresh cheese and sprouting seeds (250g)
      • Carrot salad with sunflower seeds (130g)
      • Caesar salad with grilled chicken breast (240g)
      • Greek salad (300g)
      • New cabbage salad (130g)
      • Chive and leek salad with egg (130g)
      • Spinach salad with radish sprouts (260g)
      • Spinach salad with strawberries (260g)
      • Celery root salad (130g)
      • Sauerkraut salad (130g)
      • Fresh vegetable salad (200g)
      • Fresh coleslaw (130g)
      • Tomato and cucumber salad (130g)
      • Tomato and cucumber salad with pesto sauce (130g)
      • Tuscan barley salad (200g)
    • Salad bar
      • Toasted white bread (20g)
      • Pickled beets with apples (100g)
      • Bruschetta with tomatoes, basil and cheese (35g)
      • Olive oil (20g)
      • Pickled cabbage (130g)
      • Potato salad (100g)
      • Marinated pumpkin (100g)
      • Boiled shell-less eggs (100g)
      • Olive mix (20g)
      • Green bean salad (100g)
      • Beer salad (100g)
      • Sausage salad (130g)
      • Salad with new cabbage and radicchio (100g)
      • Salad with smoked cheese (100g)
      • Beef salad (100g)
      • Salad with mozzarella cheese and tomatoes (100g)
      • Salad with lightly-salted salmon and arugula (190g)
      • Salad with tomatoes and red onions (100g)
      • Chicken salad (100g)
      • Beet salad with apples (100g)
      • Bulgur salad with salty cheese and beet greens (100g)
      • Roasted beet salad (100g)
      • Roasted pumpkin salad (100g)
      • Fried cauliflower salad (100g)
      • Cucumber salad with poppy seeds (100g)
      • Mango salad with Chinese cabbage (100g)
      • Pickled cucumber salad (130g)
      • Bean salad (g)
      • Cheese salad (100g)
      • Green salad with radish (100g)
      • Mixed-leaf salad (20g)
      • Fried pumpkin seeds (20g)
      • Fried sunflower seeds (20g)
      • Mushroom salad (100g)
      • Fried sesame seeds (20g)
      • Marinated butter beans (100g)
      • Tuna fish in oil (100g)
      • Beetroot salad with sunflower seeds (100g)
  • Sauces and Dressings
    • Apple jelly with vanilla sauce (150g)
    • Apricot and cherry dessert (150g)
    • Layered fruit salad (310g)
    • Oatmeal dessert with cranberry kissel (155g)
    • Oatmeal dessert with wild berry kissel (155g)
    • Oatmeal dessert with rhubarb and strawberry kissel (155g)
    • Oatmeal dessert with strawberry and blackcurrant kissel (155g)
    • Raspberries with vanilla sauce (150g)
    • Cottage cheese dessert with strawberry sauce (150g)
    • Baked apples (100g)
    • Sugar with cinnamon (20g)
    • Apple caramel dessert (150g)
    • Rice dessert with cranberry kissel (150g)
    • Rice dessert with wild berry kissel (150g)
    • Rice dessert with whipped cream (150g)
    • Rice dessert with rhubarb and strawberry kissel (150g)
    • Rice dessert with strawberry and blackcurrant kissel (150g)
    • Tiramisu dessert (90g)
    • Blackcurrant dessert with raspberry sauce (150g)
    • Strawberry mojito dessert (125g)
    • Yogurt with muesli and strawberries (210g)
    • Coffee cream with vanilla sauce (110g)
    • Trifle dessert with raspberries (240g)
    • Trifle dessert with blackberries (260g)
    • Trifle dessert with cherries (290g)
    • Trifle dessert with sea-buckthorn berries (240g)
    • Cranberry kissel (150g)
    • Wild berry kissel (150g)
    • Strawberry and blackcurrant kissel (150g)
    • Strawberry cream with strawberry sauce (150g)
    • maizes zupa (150g)
    • Blueberries with vanilla sauce (150g)
    • Panna Cotta (255g)
    • Chopped hazelnuts (20g)
    • Rye-bread dessert (150g)
    • Rye-bread trifle with apple and lingonberry jam (150g)
    • Fried sunflower seeds for desserts (20g)
    • Sea-buckthorn berry dessert (150g)
    • Grated chocolate (20g)
    • Cranberry mousse (150g)
    • Cranberry mousse with milk (150g)
    • Rhubarb and strawberry mousse (150g)
    • Rhubarb and strawberry mousse with milk (150g)
    • Blackcurrant mousse (150g)
    • Blackcurrant mousse with milk (150g)
    • Strawberry mousse (150g)
    • Strawberry mousse with milk (150g)
    • Vanilla dessert with berry kissel (150g)
    • Vanilla cream with orange and mango sauce (150g)
    • Apple jelly (100g)
    • Strawberries with whipped cream (150g)
    • Strawberries with vanilla sauce (150g)
    • Strawberry mousse with vanilla sauce (150g)
  • Additives
    • Other additives
      • Boiled buckwheat (250g)
      • Boiled pasta (250g)
      • Egg noodles (250g)
      • Rice noodles (250g)
      • Boiled penne rigati durum pasta (250g)
      • Boiled basmati rice (250g)
      • Boiled rice (250g)
      • Braised sauerkraut (250g)
    • Potatoes
      • Fried boiled unpeeled new potatoes (250g)
      • Fried unpeeled potatoes with herbs (250g)
      • French fries (200g)
      • Boiled new potatoes with dill (250g)
      • Boiled potatoes (250g)
      • Fried boiled potatoes (250g)
      • Fried boiled potatoes with seasoning and dill (250g)
      • Mashed potatoes (250g)
      • Potato and carrot puree (250g)
      • Potato sticks (fried) (250g)
  • Main courses
    • Porridge, omelettes
      • Oatmeal porridge with dried fruit (Breakfast) (200g)
      • Barley porridge with potatoes (300g)
      • Pea porridge (300g)
    • Vegetable and legume main courses
      • Eggplant ratatouille (250g)
      • Sauteed vegetables (250g)
      • Steamed vegetables (250g)
      • Vegetable ragout (250g)
      • dārzeņu sautējums ar baklažāniem (250g)
      • Vegetable stew in curry sauce (250g)
      • Fried courgettes with tomatoes (300g)
      • Jacket potato with garlic sauce (420g)
      • Jacket potato with cheese sauce (420g)
      • Couscous with pineapple and vegetables (250g)
      • Couscous with vegetables (300g)
      • Gray peas with bacon and onions (250g)
      • Cauliflower in spinach and parsley sauce (250g)
      • Rice with vegetables and mushrooms (250g)
      • Basmati rice with vegetables (250g)
      • Potato casserole (280g)
      • Potato and mushroom casserole (280g)
      • Cauliflower and tomato casserole (280g)
      • Eggplant stew (300g)
      • Eggplant stew with courgettes (300g)
      • Carrot and pea stew (300g)
      • Baked butter beans (250g)
    • Meat main courses
      • Roast pork (140g)
      • Fried vegetables with chicken (350g)
      • Fried marinated chicken with a spicy tomato sauce (430g)
      • Hot-smoked pork knuckle (400g)
      • Braised pork pieces (250g)
      • Pork basket with vegetables (330g)
      • Grilled pork chop with bone (230g)
      • Layered pork chop (220g)
      • Pork cutlet (100g)
      • Fried pork brisket in beer sauce (270g)
      • Fried classic pork shashlik (150g)
      • French-style pork (200g)
      • Grilled pork ribs (220g)
      • Baltic sausage (200g)
      • Gardums sausage (100g)
      • Krakowska sausage (250g)
      • Chanterelle sauce with chicken and potatoes (400g)
      • Chicken gyros (160g)
      • Buckwheat stew with minced meat (350g)
      • Pearl barley porridge with turkey meat (300g)
      • Pork goulash (250g)
      • Pork goulash with mushrooms (250g)
      • Vegetable goulash with cheese spread (250g)
      • Minced beef goulash (250g)
      • Beef goulash with vegetables (250g)
      • Turkey fillet goulash with curry (250g)
      • Chicken goulash in sweet and sour sauce (250g)
      • Minced chicken and pork goulash (250g)
      • Braised lamb knuckle (250g)
      • Summer squash stuffed with meat (270g)
      • Sauerkraut with smoked meat (250g)
      • Cabbage roll (250g)
      • Chop with herb sauce (190g)
      • Pork chop (120g)
      • Chicken cutlet stuffed with cheese (200g)
      • Lula-kebab (140g)
      • Fried sausage (150g)
      • Fried sausage with spicy tomato sauce (200g)
      • Kurzeme stroganoff (250g)
      • Lasagna with Bolognese sauce (280g)
      • Beef steak (170g)
      • Beef liver pancakes (100g)
      • Sauteed beef (140g)
      • Home-grown chilli with meat and vegetables (350g)
      • Pasta with minced meat (350g)
      • Bolognese sauce for Porridge, omelettes (250g)
      • Minced meat sauce (250g)
      • Bell peppers stuffed with meat (180g)
      • Pork pilaf (350g)
      • Chicken pilaf (350g)
      • Blood sausage with apple and lingonberry jam (260g)
      • Meat casserole (440g)
      • Chicken casserole (440g)
      • Meat and potato casserole (300g)
      • German-style casserole (400g)
      • Barbecue sausages (110g)
      • Stew in mustard sauce (300g)
      • Chicken fillet schnitzel with cheese and mango (190g)
      • Beef steak (220g)
      • Beef liver stroganoff (250g)
      • Beef stroganoff (250g)
      • Chicken stroganoff (250g)
      • Pork meatball (140g)
      • Chicken meatball (140g)
      • Turkey cutlet (100g)
      • Chicken fillet with cheese and pineapple (170g)
      • Grilled chicken fillet (130g)
      • Chicken cutlet (100g)
      • Chicken with vegetables (350g)
      • Fried chicken shashlik (150g)
      • Grilled chicken (130g)
      • Marinated roasted chicken (130g)
      • Hot-smoked chicken (140g)
    • Pancakes, pikelets, waffles
      • Cottage cheese pancake (90g)
      • Potato pancake (80g)
      • Pancake with sea-buckthorn berry and apple filling (125g)
      • Pancake with banana filling (125g)
      • Pancake with cottage cheese filling (125g)
      • Pancake with cottage cheese and raisin filling (125g)
      • Pancake with meat filling (125g)
      • Pancake with caramel and nut filling (125g)
      • Pancake with plum filling (125g)
      • Pancake with rhubarb and strawberry filling (125g)
      • Pancake with cheese filling (125g)
      • Pancake with cheese and ham filling (125g)
      • Pancake with spinach and cottage cheese filling (125g)
      • Pancake with fresh strawberries (80g)
      • Pancake with strawberry filling (125g)
      • Tsar wheat pancake (95g)
      • Tsar wheat pancake with cold-smoked salmon (135g)
      • Tsar wheat pancake with caviar (120g)
      • Courgette pancake (80g)
      • Pumpkin and apple pancake (80g)
      • Thin pancake (80g)
      • Pancake with spinach and cottage cheese filling (125g)
      • Waffle with whipped cream and smashed strawberry sauce (180g)
    • Porridge, omelettes
      • Pasta with Bolognese sauce (410g)
      • Pasta with hard cheese (270g)
    • Dumplings
      • Lamb khinkali (200g)
      • Pork dumplings (200g)
      • Lamb dumplings (200g)
      • Chicken dumplings (200g)
      • Siberian dumplings (200g)
      • Baked Siberian dumplings with cheese (300g)
      • Cottage cheese dumplings (270g)
      • Cottage cheese and raisin Dumplings (270g)
      • Potato and mushroom Dumplings (270g)
      • Cherry dumplings (270g)
      • Smoked meat dumplings (270g)
    • Fish main courses
      • Fried perch (300g)
      • Roasted perch with horseradish (350g)
      • Roasted flounder fillet with herbs (170g)
      • Fried flounder fillet in cheese coating (150g)
      • Trout steak (150g)
      • Fried squid cutlet (100g)
      • Pike cutlet (100g)
      • Fish cutlet stuffed with cheese (140g)
      • Salmon shashlik (100g)
      • Fried salmon with shrimps in sauce (270g)
      • Fried cod fillet (140g)
      • Fried wall-eyed pollock fillet with tomatoes and cheese (200g)
      • Saithe fritter (120g)
      • Fish casserole (460g)
      • Salmon and trout casserole (270g)
      • Saithe fillet with carrots (220g)
      • Saithe fillet with herbs (350g)
      • Saithe fillet with mushrooms (220g)
      • Steamed fish fillet with vegetables (340g)
    • Bitīte cake (310g)
    • Ezītis cake (310g)
    • Chinese cabbage with chickpeas (250g)
    • Pepija cake (310g)
  • Confectionery
    • Cookies
      • Oatmeal cookies with pumpkin seeds (200g)
      • Carrot and chocolate shortbread cookies (200g)
      • Macarons with quince and chocolate filling (15g)
      • Macarons with chocolate and cranberry filling (15g)
      • Rye-bread macarons with chocolate and cranberry filling (19g)
      • Shortbread cookie (200g)
      • Lemon macarons (15g)
      • Caramel macarons (15g)
      • Gingerbread (200g)
      • Seed bar (20g)
      • Sherbet (18g)
    • Cakes, tarts, pastries
      • Brownie with cranberries and nuts (100g)
      • White eclair (45g)
      • Chocolate eclair (45g)
      • Lemon meringue basket (90g)
      • Meringue basket (65g)
      • Energy cake (80g)
      • Caramel cake (80g)
      • Lāčuks cake (120g)
      • Mango and cherry cake (125g)
      • Napoleon cake (120g)
      • Anthill cake (55g)
      • Chocolate cake (85g)
      • Winter dream cake (145g)
      • Honey cake (110g)
      • Egg muffin (129g)
      • Chocolate muffin (126g)
      • Palmier (70g)
      • Coffee bun (70g)
      • Coffee nut bun (65g)
      • Cinnamon pretzel (75g)
      • Poppy seed bun (70g)
      • Creme brulee chocolate basket (140g)
      • Cottage cheese tart with cherry yoghurt (140g)
      • Angel's touch tart (100g)
      • Caramel nut cake (100g)
      • Homemade biscuit cake (115g)
      • Egg liqueur cake (100g)
      • Plum cake (115g)
      • Cheese fruit cake (150g)
      • Chocolate cake (110g)
      • Chocolate cake with apricots (105g)
      • Chocolate cake with blackcurrants (110g)
    • Bread
      • Cornbread (45g)
    • Hot soups
      • Focaccia (18g)
      • Whole-grain bread slice (85g)
      • Garlic bread (40g)
      • Paris apple pie (170g)
      • Cabbage pasties (80g)
      • Bacon pasties (30g)
      • Apple pie (125g)
      • Pasty with cottage cheese filling (50g)
      • Raspberry and chocolate tart (110g)
      • Cranberry and cottage cheese tart (115g)
      • Plum pie (145g)
      • Rhubarb pie (130g)
      • Nut tart (130g)
      • Rye-bread berry tart (170g)
      • Sea-buckthorn berry tart (125g)
      • Cottage cheese cake with raisins (140g)
      • Strawberry tart (130g)
      • Rye-bread (45g)
    • Chocolate
      • Plum candies (14g)
      • Caramel candy (14g)
      • Truffle chocolate candy (14g)
      • Coconut truffle (14g)
  • Soups
    • Cookies
      • Cold beet soup (280g)
      • Cold cucumber soup (280g)
      • Cold tomato soup (280g)
    • Hot soups
      • Beet soup (280g)
      • Borsch (280g)
      • Vegetable soup (280g)
      • Chanterelle soup with smoked meat (280g)
      • Pumpkin soup with coconut milk (280g)
      • Spinach cream soup (280g)
      • Kuban-style borsch (280g)
      • Rural soup with smoked meat (280g)
      • Spicy bean soup (280g)
      • Rassolnik (280g)
      • Cheese and mushroom soup (280g)
      • Sorrel soup (280g)
      • Sauerkraut soup with smoked meat (280g)
      • Solyanka (280g)
      • Tomato soup with pasta (280g)
      • Vistas lump soup (280g)
      • Pea soup (280g)
      • Vegetarian sorrel soup (280g)
  • Breakfast
    • Plain yoghurt (200g)
  • Drinks
    • Fruit tea with quince syrup and cranberries (210g)
    • Fruit tea with ginger and honey (210g)
    • Fruit tea with blackcurrant syrup (210g)
    • Cold mint tea with lime (210g)
    • Strawberry cold tea (210g)
    • Carcade cold gooseberry tea (210g)
    • Spring water with mint, cranberries and lime (210g)
    • Birch sap mojito with blackcurrants (210g)
    • Birch sap mojito with mint and lime (210g)
    • Birch sap mojito with rhubarb (210g)
    • Cranberry drink (210g)
    • Cherry drink (210g)
    • Rhubarb drink (210g)
    • Rhubarb and plum drink (210g)
    • Sea-buckthorn berry drink (210g)
    • Blackcurrant drink (210g)
    • Strawberry drink (210g)
    • Cranberry (210g)
    • Hot Chocolate (210g)
    • Mulled wine with orange (210g)
    • Kefir (210g)
    • Spicy kefir with herbs (210g)
    • Fruit and spinach cocktail (210g)
    • Yoghurt and raspberry tenderness cocktail (210g)
    • Yoghurt and avocado caramel cocktail (210g)
    • Yoghurt and banana delicacy cocktail (210g)
    • Yoghurt and strawberry dream cocktail (210g)
    • Ice cream cocktail (apricot) (290g)
    • Ice cream cocktail (plum) (290g)
    • Ice cream cocktail with apricot juice and canned peaches (210g)
    • Ice cream cocktail with apricot juice and strawberries (210g)
    • Juice natural power cocktail (300g)
    • Juice vitamin high-dose cocktail (300g)
    • Unbottled kvass (210g)
    • Homemade yogurt with strawberries (300g)
    • Rhubarb and plum (210g)
    • Lingonberry power drink (300g)
    • Cranberry power drink (300g)
    • Cherry power drink (300g)
    • Blueberry power drink (300g)
    • Rhubarb power drink (300g)
    • Sea-buckthorn berry power drink (300g)
    • Strawberry power drink (300g)
    • Freshly squeezed orange juice (210g)
    • Freshly squeezed carrot juice (210g)
    • Freshly squeezed grapefruit juice (210g)
    • Freshly squeezed pumpkin and carrot juice (210g)
    • Multi-fruit juice (210g)
    • Tomato juice (210g)
    • Health and energy juice cocktail (300g)
    • Tea with mint and ginger (210g)
    • Tea with fresh mint and berries (300g)
    • Carcade tea (210g)
  • Desserts
    • Chia seed dessert with berries (150g)
  • Wok dishes
    • Beef wok (with basmati rice) (430g)
    • Beef wok (with egg noodles) (430g)
    • Vegetarian wok (with basmati rice) (420g)
    • Vegetarian wok (with egg noodles) (420g)
    • Seafood wok (with egg noodles) (480g)
    • Seafood wok (with basmati rice) (480g)
    • Tiger prawn wok (with basmati rice) (420g)
    • Tiger prawn wok (with egg noodles) (420g)
    • Chicken wok (with basmati rice) (430g)
    • Chicken wok (with egg noodles) (430g)

Selected dishes