Science · Maths
Nutritional analysis worksheet
Use a worked meal example to calculate energy from protein, carbohydrate and fat, then compare a cheese sandwich with a chicken version. Pupils can apply the method to food-label or database values and reflect on the results. The sheet says its sample food values are invented and are not for labelling.
Compare the supplied energy-per-gram values. These are general values for school calculations, not personalised dietary advice.
Read the complete materialRead the material
Use a worked meal example to calculate energy from protein, carbohydrate and fat, then compare a cheese sandwich with a chicken version. Pupils can apply the method to food-label or database values and reflect on the results. The sheet says its sample food values are invented and are not for labelling.
Complete resource. Use the preview for diagrams and layout.
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NAME CLASS DATE LEARNING GOAL Work out the energy in a meal and how much of it comes from each nutrient. SUCCESS CRITERIA I can add up the grams of protein, carbohydrate and fat. I can multiply grams by energy per gram to find kcal. I can work out each nutrient’s share of the energy. 1 Three energy values Protein, carbohydrate and fat are macronutrients, the energy nutrients, counted in kilocalories (kcal). General values for school calculations; food labels may differ slightly. Food values here are invented, rounded, not for labelling. Nutritional analysis worksheet · Ages 13 to 16 Page 1 of 5 FOOD AND NUTRITION AGES 13 TO 16 ENERGY AND NUTRIENTS Nutritional analysis worksheet Break a meal into nutrients, energy and shares. 4 kcal for each gram PROTEIN 4 kcal for each gram CARBOHYDRATE 9 kcal for each gram FAT Porridge bowl (invented), one portion STEP 1 Add up each column of grams. INGREDIENT AMOUNT PROTEIN g CARBOHYDRATE g FAT g Oats 40 g 4 26 3 Semi-skimmed milk 150 ml 5 7 2 Banana half 1 12 0 Honey 1 tsp 0 6 0 Total 10 51 5 STEP 2 grams × energy per gram = kcal. Share of energy = nutrient kcal ÷ total kcal × 100. Grams g Energy per gram Energy kcal Share of energy % Protein 10 × 4 kcal = 40 13.8 Carbohydrate 51 × 4 kcal = 204 70.6 Fat 5 × 9 kcal = 45 15.6 Total 289 100.0 WORKED EXAMPLE: READ IT FIRST
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2 Cheese sandwich 3 Energy per 100 g Compare foods fairly by finding the energy in 100 g. The sandwich weighs 80 + 30 + 40 g in total. Nutritional analysis worksheet · Ages 13 to 16 Page 2 of 5 FOOD AND NUTRITION AGES 13 TO 16 ENERGY AND NUTRIENTS Your turn: cheese sandwich Fill every white box. Show your working. Cheese sandwich (invented), one portion STEP 1 Add each column of grams. Write the totals in the bottom row. INGREDIENT AMOUNT PROTEIN g CARBOHYDRATE g FAT g Wholemeal bread, 2 slices 80 g 8 30 3 Cheddar-style cheese 30 g 8 0 10 Salad 40 g 0 2 0 Total STEP 2 Copy each total into the grams box. Multiply, then add. Share of energy = nutrient kcal ÷ total kcal × 100, to the nearest whole number. Grams g Energy per gram Energy kcal Share of energy % Protein × 4 kcal = Carbohydrate × 4 kcal = Fat × 9 kcal = Total Check: your three shares should add up to about 100. YOUR TURN Total energy kcal ÷ Total weight g × 100 = Energy per 100 g kcal per 100 g PER 100 G
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4 Swap the cheese for chicken Nutritional analysis worksheet · Ages 13 to 16 Page 3 of 5 FOOD AND NUTRITION AGES 13 TO 16 ENERGY AND NUTRIENTS Swap and compare Change one ingredient and see what happens. Chicken sandwich (invented), one portion STEP 1 Use 30 g of sliced chicken instead of 30 g of cheese. Add each column of grams. INGREDIENT AMOUNT PROTEIN g CARBOHYDRATE g FAT g Wholemeal bread, 2 slices 80 g 8 30 3 Sliced chicken (invented) 30 g 9 0 2 Salad 40 g 0 2 0 Total STEP 2 Work out the energy. You do not need the share this time. Grams g Energy per gram Energy kcal Protein × 4 kcal = Carbohydrate × 4 kcal = Fat × 9 kcal = Total SWAP Cheese sandwich kcal − Chicken sandwich kcal = Difference kcal COMPARE THE TWO SANDWICHES Which nutrient changed the most? Explain.
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5 My own meal Nutritional analysis worksheet · Ages 13 to 16 Page 4 of 5 FOOD AND NUTRITION AGES 13 TO 16 ENERGY AND NUTRIENTS My own meal Use a food label or database for your numbers. Meal name: STEP 1 Copy the grams from a food label or database. Add each column. INGREDIENT AMOUNT PROTEIN g CARBOHYDRATE g FAT g Total STEP 2 Copy your totals into the grams boxes. Give each share to the nearest whole number. Grams g Energy per gram Energy kcal Share of energy % Protein × 4 kcal = Carbohydrate × 4 kcal = Fat × 9 kcal = Total MY MEAL Where my numbers came from: Total energy kcal ÷ Total weight of my meal g × 100 = Energy per 100 g kcal per 100 g GO FURTHER: PER 100 G
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6 Food groups check Tick the groups that are in my meal. Groups and advice differ between countries: your teacher will give you your country’s guidance. 7 What I noticed Sentence starters: choose one MOST The nutrient that gave the most energy was . SURPRISE I was surprised that . COMPARE My meal and the sandwich are different because . NEXT One change I could test is . Nutritional analysis worksheet · Ages 13 to 16 Page 5 of 5 FOOD AND NUTRITION AGES 13 TO 16 ENERGY AND NUTRIENTS Food groups and what I noticed Look at the whole meal, not just the numbers. Fruit and vegetables Potatoes, bread, rice, pasta and other starchy foods Dairy and alternatives Beans, pulses, fish, eggs, meat and other proteins Oils and spreads GROUPS NOTICED I added every column and wrote the totals. I used 4, 4 and 9 kcal per gram. I said where my numbers came from. CHECK A group missing from my meal: One way to add it:
A teaching sequence
Calculate the energy contributed by protein, carbohydrate and fat, compare a meal per 100 g, and state where the numerical inputs came from.
Compare the supplied energy-per-gram values. These are general values for school calculations, not personalised dietary advice.
Read the complete materialFollow the porridge calculation
Use the worked porridge table to add nutrient grams and apply the printed energy factors: 4 kcal per gram for protein and carbohydrate, and 9 for fat.
Which factors convert protein, carbohydrate and fat grams into kcal?
Calculate sandwich energy shares
Calculate the cheese sandwich totals and percentage shares, then check that the three shares add to about 100 per cent.
Do the three rounded shares add to about 100 per cent?
Compare the ingredient swap
Compare the supplied cheese and chicken sandwich examples. Ask which nutrient value changes most and what that does to the calculated total.
Which nutrient changes most when the invented cheese becomes chicken?
Use a source for another meal
If pupils use their own meal, have them record the food-label or database source and complete the food-groups check using the teacher's country-specific guidance.
Where did your nutrient values and local food-group guidance come from?
Before you teach
Look for the thinking behind an answer, choose the support your class needs and leave room for an independent response.
What to look for
Check that pupils multiply each nutrient's grams by its stated energy factor, add the values and calculate shares against the total. Ask, “Where did these numbers come from?” If the percentages do not total about 100, review rounding and arithmetic. This calculation is not an assessment of a balanced diet.
Give a little support
Provide a partly completed nutrient table and calculate one nutrient together. Use a calculator for multiplication and percentages if needed, while asking pupils to show which numbers they used and where they found them.
Take the idea further
Compare two foods per 100 g using verified label or database values, then explain how serving size and data source affect a comparison. Ask pupils to identify a limitation in comparing meals by energy alone.
Things to keep in mind
The sample values are explicitly invented and rounded, not suitable for food labelling. The worksheet does not provide dietary advice or establish what makes a healthy meal. Food-group categories and guidance vary by country; the teacher should supply the locally appropriate reference and handle personal food disclosures sensitively.
Keep the idea. Make it yours.
Bring your topic, learning goal and class context to PLAI™, then review what you create.
Ideas to try with your class
Sample teaching perspectives on what to try, what to adapt and what to watch for.
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Meet a creator whose teaching interests connect with this template.
Kind Check-In
The five-page worksheet calculates energy from protein, carbohydrate and fat, compares a cheese and chicken sandwich per 100 g, and asks pupils to cite data for their own meal. It labels the supplied food values as invented and rounded.
Page-Turner Planner
For ages 13 to 16, the sequence moves from 4/4/9 kcal per gram to energy shares, ingredient swaps and food groups. A final reflection asks what changed and what the numbers came from.
After the Bell
Keep grams, kcal and percentage shares in separate columns, then check that the three shares add to about 100%. The own-meal page allows a food label or database, so pupils can state the source of their inputs.
Kindly Red Pen
The sample values are not for food labelling, and guidance on food groups differs by country. Treat calculations as classroom practice, use a verified source for real foods and avoid presenting energy shares as dietary advice.