This is a great site I thought I would share
You can look up just about any food that you might eat including restaurant meals. You can enter everything you ate in a day or just an individual food and it will tell you not only calories, fat and carbs but also the vitamin content. What you will learn is that no matter how healthy you think you are eating you probably need to take that daily vitamin. These features are under "MY ND"
You can also enter recipe ingredients and find out calories per serving. For instance I make these chicken enchiladas that I made up the ingredients to and I found out that they are only 98 calories per enchilada! However, I also discovered that no matter how hard I try I almost never get enough calcium without a supplement.