Nutrient Guide

What protein, fiber, potassium or vitamin C are, why they matter, the Daily Value for each, and which foods contain the most. For practical, food-first strategies see the nutrition guides.

Energy

Calories Total food energy. The general daily reference is about 2,000 kcal, but individual needs vary by sex, age and activity. DV: 2,000 kcal/day

Macronutrients

Protein Builds and repairs muscle and tissue. The FDA Daily Value is 50 g. DV: 50 g/day Total Fat A source of energy and essential fatty acids. The Daily Value is 78 g; fat quality matters more than quantity. DV: 78 g/day Saturated Fat A fat type generally recommended to limit. The Daily Value cap is 20 g. DV: 20 g/day Carbohydrate The body's main energy source. The Daily Value is 275 g on a 2,000-kcal diet. DV: 275 g/day Dietary Fiber Supports digestion and fullness. The Daily Value is 28 g. DV: 28 g/day Total Sugars Simple carbohydrates, natural and added. Added sugar is best limited (~50 g). DV: 50 g/day

Minerals

Sodium An electrolyte; excess is linked to higher blood pressure. The Daily Value cap is 2,300 mg. DV: 2,300 mg/day Potassium An electrolyte important for blood pressure and heart function. The Daily Value is 4,700 mg. DV: 4,700 mg/day Calcium A mineral for bones and teeth. The Daily Value is 1,300 mg. DV: 1,300 mg/day Iron A mineral that carries oxygen in the blood. The Daily Value is 18 mg. DV: 18 mg/day Magnesium A mineral for muscles, nerves and metabolism. The Daily Value is 420 mg. DV: 420 mg/day

Vitamins

Vitamin C An antioxidant supporting immunity and collagen. The Daily Value is 90 mg. DV: 90 mg/day Vitamin A Important for vision and immunity (as RAE). The Daily Value is 900 mcg. DV: 900 mcg/day Vitamin D Regulates calcium and bone health. The Daily Value is 20 mcg (800 IU). DV: 20 mcg/day

Other

Cholesterol Found in animal foods. The Daily Value cap is 300 mg. DV: 300 mg/day

Rankings

Highest in calories Highest in protein Highest in total fat Highest in carbohydrate Highest in dietary fiber Highest in potassium Highest in calcium Highest in iron Highest in magnesium Highest in vitamin c Highest in vitamin a Highest in vitamin d Lowest in calories Lowest in total fat Lowest in saturated fat Lowest in carbohydrate Lowest in total sugars Lowest in sodium Lowest in cholesterol

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.