The great thing about SparkPeople is that I can type in my recipe and get the nutrition information. I had no idea how many calories my chili has. Now I do. I am not sure on the serving amount as the cookbook I found it in doesn't have that info. But I said 1 cup is a serving.
What I also like is that you can see your daily nutritional report at the end of the day. It shows where you are getting your calories from: fats, carbs, proteins.
This is how I did yesterday:
And this is today: