# Iron: function, daily value, and food sources URL: https://nutritionizm.com/nutrients/iron/ Last verified: 2026-10-26 ## What it does Iron is a mineral that helps carry oxygen in the blood. It is essential for healthy red blood cells. Reference Daily Value: 18 mg Iron helps the body make hemoglobin, a protein in red blood cells that carries oxygen to different parts of the body. Studies suggest that iron deficiency may be linked to fatigue and weakness. Research also shows that iron intake during pregnancy may be associated with birth outcomes, such as size at birth. Top food sources of iron include Beverages, nutritional shake mix, high protein, powder (22.5 mg per 100 g) and Cocoa, dry powder, unsweetened (13.86 mg per 100 g). This is general education, not medical advice. ## Deficiency signs and risks Low iron intake is linked to iron deficiency anemia, which can cause fatigue, weakness, and shortness of breath. ## Excess intake and upper limits Very high iron intake may cause nausea, vomiting, and stomach pain. ## Related research papers (DOI) - https://doi.org/10.1093/ecco-jcc/jju009 - https://doi.org/10.2337/dc11-0135 - https://doi.org/10.1093/humrep/der005 - https://doi.org/10.1136/bmjopen-2012-001730 --- # Sodium: function, daily value, and food sources URL: https://nutritionizm.com/nutrients/sodium/ Last verified: 2026-10-26 ## What it does Sodium is a mineral found in salt. It helps control fluid balance and nerve signals. Reference Daily Value: 2300 mg Sodium helps keep fluid balance in the body. It supports nerve signals and muscle function. Studies suggest high sodium intake is linked to higher blood pressure. Soy sauce made from soy (tamari) provides 5586.0 mg per 100 g, and sauce, hot chile, sriracha provides 2124.0 mg per 100 g. This is general education, not medical advice. ## Deficiency signs and risks The provided source facts do not describe links for low sodium intake. ## Excess intake and upper limits High sodium intake is linked to higher blood pressure. Studies suggest higher sodium intake may be linked to increased cardiovascular mortality. ## Related research papers (DOI) - https://doi.org/10.1056/nejmoa1304127 - https://doi.org/10.1002/14651858.cd004022.pub4 - https://doi.org/10.1161/cir.0b013e318279acbf - https://doi.org/10.1001/archinternmed.2011.257 --- # Total fat: function, daily value, and food sources URL: https://nutritionizm.com/nutrients/fat/ Last verified: 2026-10-26 ## What it does Total fat is a major nutrient that gives your body energy and helps it absorb important vitamins. It also provides essential building blocks for cells and tissues. Reference Daily Value: 78 g The body uses dietary fats to store energy and build cell membranes. Studies suggest that certain dietary fats may affect heart health and blood vessels. Research also indicates that fatty acid metabolism may play a role in liver health. Top food sources like clarified butter (ghee) and beef tallow contain 100.0 g of total fat per 100 g. This is general education, not medical advice. ## Deficiency signs and risks Very low fat intake may make it harder for the body to absorb essential vitamins. It is also linked to lower energy levels and dry skin. ## Excess intake and upper limits A very high intake of certain dietary fats is linked to cardiovascular disease. Studies suggest that high fat intake may also contribute to obesity and liver fat buildup. ## Related research papers (DOI) - https://doi.org/10.1097/hep.0000000000000323 - https://doi.org/10.1161/cir.0000000000000510 - https://doi.org/10.2337/dc10-0556 - https://doi.org/10.1056/nejmoa1011893 --- # Total sugars: function, daily value, and food sources URL: https://nutritionizm.com/nutrients/sugars/ Last verified: 2026-10-26 ## What it does Total sugars are carbohydrates that supply energy to the body. The FDA daily value is 50 g. Reference Daily Value: 50 g The body breaks down sugars into glucose. Cells use glucose for energy. Studies on added sugar and sugar-sweetened drinks suggest possible links to health outcomes. Powdered sugars contain 97.81 g per 100 g, and brown sugars contain 97.02 g per 100 g. This is general education, not medical advice. ## Deficiency signs and risks Low intake of total sugars is not typically linked to deficiency. The body can use other carbohydrates for energy. ## Excess intake and upper limits Some studies link high added sugar intake to higher cardiovascular disease death risk. Research also connects sugar-sweetened drinks to weight gain and type 2 diabetes. ## Related research papers (DOI) - https://doi.org/10.1001/jamainternmed.2013.13563 - https://doi.org/10.1111/obr.12040 - https://doi.org/10.2337/dc13-2085 - https://doi.org/10.1136/bmj-2022-071609 --- # Vitamin B12: function, daily value, and food sources URL: https://nutritionizm.com/nutrients/vitamin-b12/ Last verified: 2026-10-26 ## What it does Vitamin B12 is a water-soluble vitamin important for making red blood cells and DNA. It helps keep the nervous system healthy. Reference Daily Value: 2.4 ug Studies suggest that vitamin B12 is linked to the production of red blood cells and DNA. It may support the nervous system by helping maintain its function. Mollusks, clam, mixed species, cooked, moist heat provide 98.89 ug of vitamin B12 per 100g. Beef, New Zealand, imported, variety meats and by-products liver, cooked, boiled provides 96.0 ug of vitamin B12 per 100g. This is general education, not medical advice. ## Deficiency signs and risks Low vitamin B12 intake is linked to fatigue, weakness, and neurological issues like memory problems. ## Excess intake and upper limits Very high vitamin B12 intake is linked to possible side effects like nausea and vomiting, though this is rare. ## Related research papers (DOI) - https://doi.org/10.1093/ecco-jcc/jju009 - https://doi.org/10.1186/1475-2891-12-26 - https://doi.org/10.1001/jamanetworkopen.2021.46124 - https://doi.org/10.1373/clinchem.2013.204222 --- # Vitamin C: function, daily value, and food sources URL: https://nutritionizm.com/nutrients/vitamin-c/ Last verified: 2026-10-26 ## What it does Vitamin C is an essential water-soluble vitamin that the body cannot produce on its own. It acts as an antioxidant to help protect cells from damage and keep body tissues healthy. Reference Daily Value: 90 mg The body uses this nutrient to build collagen and support normal immune function. Studies suggest that higher dietary intake may be linked to a lower risk of cognitive decline. Research also indicates that regular intake may help reduce the duration of common cold symptoms. Top food sources include freeze-dried sweet red peppers with 1900.0 mg per 100 g and raw acerola with 1677.6 mg per 100 g. This is general education, not medical advice. ## Deficiency signs and risks Low intake is linked to poor wound healing, joint pain, and weak immune defense. Severe lack of this vitamin may also lead to bleeding gums and skin spots. ## Excess intake and upper limits Very high intake is linked to digestive issues such as stomach cramps and diarrhea. Excessive amounts may also cause nausea. ## Related research papers (DOI) - https://doi.org/10.1002/14651858.cd000980.pub4 - https://doi.org/10.1097/ccm.0000000000005357 - https://doi.org/10.1186/1475-2891-12-26 - https://doi.org/10.1001/archneurol.2010.144 --- # Vitamin D: function, daily value, and food sources URL: https://nutritionizm.com/nutrients/vitamin-d/ Last verified: 2026-10-26 ## What it does Vitamin D is a nutrient that helps the body absorb calcium to keep bones strong. It works by turning into a hormone that regulates calcium and phosphate. Reference Daily Value: 20 ug It helps the intestines absorb calcium and keeps calcium and phosphate levels steady in the blood. Studies suggest it also plays a role in bone growth and turnover. Receptors for vitamin D are found in many tissues. Nutritional shake mix powder provides 12.5 ug per 100 g. Margarine spread provides 11.8 ug per 100 g. This is general education, not medical advice. ## Deficiency signs and risks Low vitamin D levels are linked to bone loss, fractures, and rickets in children. ## Excess intake and upper limits The provided research does not describe effects of very high vitamin D intake. ## Related research papers (DOI) - https://doi.org/10.1210/jc.2011-0385 - https://doi.org/10.1210/er.2018-00126 - https://doi.org/10.1056/nejmoa1306357 - https://doi.org/10.1371/journal.pmed.1001383 --- # Zinc: function, daily value, and food sources URL: https://nutritionizm.com/nutrients/zinc/ Last verified: 2026-10-26 ## What it does Zinc is a mineral that plays a role in many bodily functions, including immune system function and wound healing. Reference Daily Value: 11 mg Zinc is linked to immune system function, wound healing, and protein synthesis. Studies suggest it may influence the risk of certain diseases, such as Crohn's disease and ulcerative colitis, through effects on autophagy, immune response, and intestinal barrier maintenance. Top food sources of zinc include high-protein nutritional shake mix (18.75 mg per 100 g), cocoa powder (6.81 mg per 100 g), cashew butter (4.43 mg per 100 g), almond butter (3.178 mg per 100 g), and peanut butter (3.062 mg per 100 g). This is general education, not medical advice. ## Deficiency signs and risks Low zinc intake is linked to impaired immune defenses and poor wound healing. ## Excess intake and upper limits Very high zinc intake may be linked to adverse health effects, but the exact relationship is not well understood. ## Related research papers (DOI) - https://doi.org/10.1093/ije/dyv301 - https://doi.org/10.1371/journal.pone.0165956 - https://doi.org/10.1210/clinem/dgab636 - https://doi.org/10.3390/nu14081657 --- # The Impact of Consuming Zinc-Biofortified Wheat Flour on Haematological Indices of Zinc and Iron Status in Adolescent Girls in Rural Pakistan: A Cluster-Randomised, Double-Blind, Controlled Effectiveness Trial URL: https://nutritionizm.com/research/10-3390-nu14081657/ Last verified: 2026-10-26 ## TL;DR Eating zinc-biofortified wheat flour raised daily zinc intake in adolescent girls, but it did not raise their blood zinc levels. ## What they did Researchers studied 517 adolescent girls aged 10 to 16 years in rural Pakistan. Households received either zinc-biofortified wheat flour or regular control flour for 25 weeks. The team collected blood samples and diet records to test mineral levels. ## What they found Girls eating the biofortified flour increased their zinc intake by 1.5 mg/day, or 21%, and their iron intake by 1.2 mg/day. Blood zinc levels did not change significantly, showing 643.8 ± 106.2 µg/L in the intervention group versus 641.6 ± 95.3 µg/L in the control group. However, the rate of low stored iron fell from 11.8% in the control group to 1.0% in the intervention group. ## Why it matters Studies suggest that choosing staple foods bred with extra minerals may help boost daily nutrition. Getting more minerals from staple foods is linked to better overall mineral intake in grain-reliant diets. These findings show that fortified crops may support healthy nutrition through everyday meals. ## Limits The abstract notes that blood zinc levels did not rise and that finding a more sensitive measure of zinc status remains an ongoing priority. This is general education, not medical advice. ## Jargon explained - **Biofortification**: Breeding food crops to naturally contain higher amounts of essential nutrients. - **Serum ferritin**: A blood protein that shows how much iron is stored in the body. ## Full citation Swarnim Gupta, Mukhtiar Zaman, Sadia Fatima, Babar Shahzad, Anna K. M. Brazier, Victoria Hall Morán, Martin R. Broadley, Munir Hussain Zia, Elizabeth H. Bailey, Lolita Wilson, Iqbal M. Khan, JONATHAN KENNETH SINCLAIR, Nicola M. Lowe (2022). The Impact of Consuming Zinc-Biofortified Wheat Flour on Haematological Indices of Zinc and Iron Status in Adolescent Girls in Rural Pakistan: A Cluster-Randomised, Double-Blind, Controlled Effectiveness Trial. *Nutrients*. DOI: https://doi.org/10.3390/nu14081657 --- # Insects are a viable protein source for human consumption: from insect protein digestion to postprandial muscle protein synthesis in vivo in humans: a double-blind randomized trial URL: https://nutritionizm.com/research/10-1093-ajcn-nqab115/ Last verified: 2026-10-26 ## TL;DR Lesser mealworm protein digests and builds muscle similarly to milk protein in young men. ## What they did Researchers studied 24 healthy young men in a double-blind trial. The men ate 30 grams of either lesser mealworm protein or milk protein after resistance exercise. Scientists tracked amino acids in the blood and muscle building over 5 hours. ## What they found Over 5 hours, 73% ± 7% of mealworm protein-derived phenylalanine and 77% ± 7% of milk protein-derived phenylalanine entered the blood. Muscle protein synthesis increased after both proteins at rest and after exercise. After exercise, rates reached 0.059 ± 0.015%/h for mealworm and 0.073 ± 0.020%/h for milk, with no difference between groups. ## Why it matters Studies suggest that lesser mealworm protein may support muscle building in a way similar to milk protein. This means insect protein could be a viable alternative to conventional animal protein. More research is needed to see how this fits into everyday meals. ## Limits The study only included healthy young men, so the results may not apply to other groups. This is general education, not medical advice. ## Jargon explained - **postprandial**: happening after a meal - **phenylalanine**: a building block of protein called an amino acid - **muscle protein synthesis**: the process by which the body builds muscle protein ## Full citation Wesley J. H. Hermans, Joan M. Senden, Tyler A. Churchward‐Venne, Kevin J.M. Paulussen, Cas J. Fuchs, Joey S.J. Smeets, Joop J. A. van Loon, Lex B. Verdijk, Luc J. C. van Loon (2021). Insects are a viable protein source for human consumption: from insect protein digestion to postprandial muscle protein synthesis in vivo in humans: a double-blind randomized trial. *American Journal of Clinical Nutrition*. DOI: https://doi.org/10.1093/ajcn/nqab115 --- # U-shaped Association Between Dietary Zinc Intake and New-onset Diabetes: A Nationwide Cohort Study in China URL: https://nutritionizm.com/research/10-1210-clinem-dgab636/ Last verified: 2026-10-26 ## TL;DR A study suggests that both very low and very high daily zinc intake are linked to a higher risk of developing diabetes. ## What they did Researchers tracked 16 257 adults in China who did not have diabetes at the start. They recorded what people ate using three-day food logs and home food checks. They followed the participants for a median time of 9.0 years. ## What they found Over time, 1097 people developed diabetes. Risk of diabetes dropped as zinc intake rose toward 9.1 mg/day, but risk increased above 9.1 mg/day. People eating under 8.9 mg/day or 12.2 mg/day or more had higher risk than those eating between 8.9 and under 12.2 mg/day. ## Why it matters Zinc is an essential mineral found in many everyday foods. These findings suggest that getting a moderate amount of zinc may support health better than getting too little or too much. ## Limits The abstract does not list study limitations. This is general education, not medical advice. ## Jargon explained - **U-shaped association**: A pattern where both the lowest and highest levels show higher risk, while middle levels show the lowest risk. - **Glycated hemoglobin**: A common blood test that shows average blood sugar levels over the past few months. - **Hazard ratio**: A number used to compare how often an event happens in one group versus another over time. ## Full citation Panpan He, Huan Li, Mengyi Liu, Zhuxian Zhang, Yuanyuan Zhang, Chun Zhou, Qinqin Li, Chengzhang Liu, Xianhui Qin (2021). U-shaped Association Between Dietary Zinc Intake and New-onset Diabetes: A Nationwide Cohort Study in China. *The Journal of Clinical Endocrinology & Metabolism*. DOI: https://doi.org/10.1210/clinem/dgab636 --- # Dietary Copper/Zinc Ratio and Type 2 Diabetes Risk in Women: The E3N Cohort Study URL: https://nutritionizm.com/research/10-3390-nu13082502/ Last verified: 2026-10-26 ## TL;DR A lower ratio of dietary copper to zinc was linked to a lower risk of type 2 diabetes in women followed for 20 years. ## What they did Researchers followed 70,991 women for 20 years. They estimated copper and zinc intake from food questionnaires at the start. They confirmed 3,292 new cases of type 2 diabetes. ## What they found A copper-to-zinc ratio below 0.55 was linked to lower type 2 diabetes risk. This link appeared in obese women and in women with zinc intake of 8 mg per day or more. For women with zinc intake below 8 mg per day, a higher ratio was linked to higher risk. ## Why it matters Studies suggest that the balance of copper and zinc in foods may relate to type 2 diabetes risk. This could matter when thinking about mineral-rich foods as part of daily eating. More research is needed to see how this fits everyday food choices. ## Limits The authors state that further studies are needed to confirm the results. This is general education, not medical advice. ## Jargon explained - **Type 2 diabetes**: A health condition where the body has trouble keeping blood sugar at a normal level. - **dietary copper/zinc ratio**: The amount of copper compared to zinc in the foods a person eats. - **quintile**: One of five equal groups used to rank people from lowest to highest. ## Full citation Nasser Laouali, Conor‐James MacDonald, Sanam Shah, Douae El Fatouhi, Francesca Romana Mancini, Guy Fagherazzi, Marie‐Christine Boutron‐Ruault (2021). Dietary Copper/Zinc Ratio and Type 2 Diabetes Risk in Women: The E3N Cohort Study. *Nutrients*. DOI: https://doi.org/10.3390/nu13082502 --- # Magnesium intake and mortality due to liver diseases: Results from the Third National Health and Nutrition Examination Survey Cohort URL: https://nutritionizm.com/research/10-1038-s41598-017-18076-5/ Last verified: 2017-01-01 ## TL;DR Studies suggest that getting more magnesium in your diet may be linked to a lower risk of dying from liver disease. ## What they did Researchers analyzed data from a large national health study called NHANES III. They tracked 13,504 adult participants who had ultrasound scans to check for fatty liver build-up. The team followed how much magnesium people consumed and compared it to deaths from liver disease. ## What they found Overall magnesium intake was linked to a reduced risk of death from liver disease at borderline significance (P = 0.05). In fully-adjusted analyses, every 100 mg increase in magnesium intake was linked to a 49% lower risk of dying from liver disease. This pattern was stronger among alcohol drinkers and people with fatty liver. ## Why it matters Magnesium is an essential mineral found in many whole foods such as leafy greens, seeds, and beans. Studies suggest that choosing nutrient-rich foods may support overall organ health. These findings show how everyday nutrition is linked to long-term wellness. ## Limits The authors state that further studies are needed to confirm these findings, though the abstract does not mention other specific study limits. This is general education, not medical advice. ## Jargon explained - **Hepatic steatosis**: A medical term for extra fat building up inside liver cells, commonly known as fatty liver. - **Cohort**: A group of people followed over time in a scientific study. ## Full citation Lijun Wu, Xiangzhu Zhu, Lei Fan, Edmond Kato Kabagambe, Yiqing Song, Meng‐Hua Tao, Xiaosong Zhong, Lifang Hou, Martha J. Shrubsole, Jie Liu, Qi Dai (2017). Magnesium intake and mortality due to liver diseases: Results from the Third National Health and Nutrition Examination Survey Cohort. *Scientific Reports*. DOI: https://doi.org/10.1038/s41598-017-18076-5 --- # The British Society for Rheumatology Guideline for the Management of Gout URL: https://nutritionizm.com/research/10-1093-rheumatology-kex156/ Last verified: 2026-10-26 ## TL;DR Gout is the most common form of inflammatory arthritis, and its prevalence in the UK rose from 1.4% in 1999 to 2.49% in 2012. ## What they did This guideline reviews evidence on managing gout. It examines how common gout is in UK general practice. It also looks at risk factors and ways to diagnose the condition. ## What they found In UK general practice, gout prevalence rose from 1.4% in 1999 to 2.49% in 2012. Gout is linked to a higher risk of death from all causes, with an adjusted hazard ratio of 1.13 and a 95% confidence interval of 1.08 to 1.18. Sustained high uric acid in the blood is the single most important risk factor for developing gout. ## Why it matters Studies suggest that body weight and other health conditions may be linked to gout risk. This information can help people understand how common joint conditions are. It may support conversations with health care providers about joint health. ## Limits The abstract does not describe the limits of this guideline. It is a clinical guidance document rather than a single research study. This is general education, not medical advice. ## Jargon explained - **Inflammatory arthritis**: Joint pain and swelling caused by the body's immune response. - **Prevalence**: How common a health condition is in a specific group of people. - **Hazard ratio**: A number that shows how much more likely one group is to experience an event compared to another. ## Full citation Michelle Nga Yu Hui, Alison Carr, Stewart Cameron, Graham Davenport, Michael Doherty, Harry Forrester, Wendy Jenkins, Kelsey M. Jordan, Christian David Mallen, Thomas M. McDonald, George Nuki, Anthony Pywell, Weiya Zhang, Edward Roddy (2017). The British Society for Rheumatology Guideline for the Management of Gout. *Lara D. Veeken*. DOI: https://doi.org/10.1093/rheumatology/kex156 --- # Saturated Fat Consumption and Risk of Coronary Heart Disease and Ischemic Stroke: A Science Update URL: https://nutritionizm.com/research/10-1159-000455681/ Last verified: 2026-10-26 ## TL;DR Replacing saturated fats with polyunsaturated fats is linked to a lower risk of heart disease. ## What they did Experts gathered at a scientific workshop to review research on saturated fat. They looked at how eating these fats relates to heart disease, stroke, and death rates. They also examined results from population studies and feeding trials. ## What they found Eating more saturated fat was not clearly linked to a higher risk of heart disease or stroke on its own. However, swapping saturated fats for polyunsaturated fats was linked to a significant drop in heart disease risk. Reducing saturated fat had little direct effect on stroke risk. Studies also suggest that the whole food source of the fat plays an important role. ## Why it matters What you choose to eat in place of saturated fat may matter most for heart health. Studies suggest that swapping saturated fats for healthy fats from plants or fish is linked to better outcomes. Paying attention to the whole food rather than just single nutrients may also help you make balanced choices. ## Limits Many earlier studies did not take into account which nutrients replaced saturated fats in the diet. This is general education, not medical advice. ## Jargon explained - **Saturated fatty acid**: A type of dietary fat found mostly in meat and dairy products that is usually solid at room temperature. - **Polyunsaturated fatty acids**: A type of healthy fat found in vegetable oils, nuts, and fish that stays liquid at room temperature. - **Coronary heart disease**: A common heart problem that happens when blood vessels supplying the heart muscle become narrowed. ## Full citation Joyce A. Nettleton, Ingeborg A. Brouwer, Johanna Marianne Geleijnse, Gerard Hornstra (2017). Saturated Fat Consumption and Risk of Coronary Heart Disease and Ischemic Stroke: A Science Update. *Annals of Nutrition and Metabolism*. DOI: https://doi.org/10.1159/000455681 --- # Magnesium Intake, Quality of Carbohydrates, and Risk of Type 2 Diabetes: Results From Three U.S. Cohorts URL: https://nutritionizm.com/research/10-2337-dc17-1143/ Last verified: 2026-10-26 ## TL;DR Studies suggest that getting more magnesium in your diet is linked to a 15% lower risk of type 2 diabetes. ## What they did Researchers tracked three groups of health workers over 28 years. The groups included 69,176 people in the first study, 91,471 in the second, and 42,096 in the third. Participants answered food surveys every 4 years. The team recorded 17,130 new cases of type 2 diabetes. ## What they found People with the highest magnesium intake had a 15% lower risk of type 2 diabetes compared with those with the lowest intake. The hazard ratio for the highest intake group compared to the lowest was 0.85. The link was stronger in people who ate low amounts of cereal fiber or foods with a high glycemic index. ## Why it matters Studies suggest that choosing foods with more magnesium may help support healthy blood sugar levels. This link may be especially helpful for people who eat fewer fiber-rich grains. ## Limits The abstract does not discuss study limits. This is general education, not medical advice. ## Jargon explained - **Glycemic index**: A score that rates how quickly a food raises blood sugar levels. - **Cereal fiber**: The rough, indigestible plant parts found in grain foods like oats, wheat, and barley. - **Hazard ratio**: A number researchers use to compare how likely an event is to happen in one group compared to another. ## Full citation Adela Hruby, Marta Guasch‐Ferré, Frank B. Hu, JoAnn E. Manson, Walter Churchill Willett, Nicola Mary McKeown, Frank B. Hu (2017). Magnesium Intake, Quality of Carbohydrates, and Risk of Type 2 Diabetes: Results From Three U.S. Cohorts. *Diabetes Care*. DOI: https://doi.org/10.2337/dc17-1143 --- # Zinc Intake and Risk of Prostate Cancer: Case-Control Study and Meta-Analysis URL: https://nutritionizm.com/research/10-1371-journal-pone-0165956/ Last verified: 2026-10-26 ## TL;DR A large analysis suggests that dietary zinc intake is not linked to the overall risk of developing prostate cancer. ## What they did Researchers studied 127 African American men with prostate cancer and 81 men without cancer at a clinic in Washington, DC. They asked the participants to report their daily zinc intake. They also combined data from 17 previous studies covering 111,199 participants. ## What they found Men without cancer consumed an average of 14 mg/day of zinc compared to 11 mg/day for men with cancer. Across 17 studies with 11,689 cancer cases, the pooled risk estimate was 1.07. Overall, the larger analysis showed no evidence of a link between zinc intake and prostate cancer. ## Why it matters Zinc is a common nutrient found in many everyday foods. Current studies suggest that varying amounts of zinc intake may not raise or lower prostate cancer risk. Eating a balanced diet can help meet daily nutrition needs. ## Limits The abstract mentions that zinc intake was self-reported, but it does not discuss other specific study limits. This is general education, not medical advice. ## Jargon explained - **Meta-analysis**: A research project that combines and analyzes data from several separate studies. - **Case-control study**: A study that compares people who have a disease to similar people who do not. - **Tertiles**: Three equal groups used to compare low, medium, and high intake levels. ## Full citation Abeer Mostafa Mahmoud, Umaima Al‐Alem, Firas Dabbous, Mohamed M. Ali, Ken Batai, Ebony Shah‐Williams, Rick A. Kittles (2016). Zinc Intake and Risk of Prostate Cancer: Case-Control Study and Meta-Analysis. *PLoS ONE*. DOI: https://doi.org/10.1371/journal.pone.0165956 --- # Dietary Protein Intake Is Protective Against Loss of Grip Strength Among Older Adults in the Framingham Offspring Cohort URL: https://nutritionizm.com/research/10-1093-gerona-glv184/ Last verified: 2026-10-26 ## TL;DR Eating more protein may help older adults maintain hand grip strength over time. ## What they did Researchers tracked 1,746 men and women over 6 years. The participants had an average age of 58.7 years at the start. The team used food questionnaires to measure how much total, animal, and plant protein people ate. They also tested changes in hand grip strength. ## What they found People in the lowest protein groups lost 0.17% to 0.27% of grip strength per year. In contrast, people in the highest protein groups gained 0.52% to 0.60% per year. For 646 adults aged 60 years or older, higher intakes of total and animal protein were linked to better grip strength over time. ## Why it matters Studies suggest that eating enough protein may help older adults protect their muscle strength. Getting protein from everyday foods like meat, dairy, eggs, or beans is linked to healthier aging. Choosing protein-rich meals may support physical mobility as people grow older. ## Limits The abstract does not list specific study limits. This is general education, not medical advice. ## Jargon explained - **Grip strength**: The amount of squeezing force a person can produce with their hand. - **Food frequency questionnaire**: A survey that asks people how often they eat specific foods over a period of time. - **Quartiles**: Four equal groups used to divide and compare a study population from lowest to highest amounts. ## Full citation Robert R. McLean, Kelsey McKee Mangano, Marian T. Hannan, Douglas P. Kiel, Shivani Sahni (2015). Dietary Protein Intake Is Protective Against Loss of Grip Strength Among Older Adults in the Framingham Offspring Cohort. *The Journals of Gerontology Series A*. DOI: https://doi.org/10.1093/gerona/glv184 --- # Zinc intake and risk of Crohn’s disease and ulcerative colitis: a prospective cohort study URL: https://nutritionizm.com/research/10-1093-ije-dyv301/ Last verified: 2026-10-26 ## TL;DR Higher zinc intake is linked to a lower risk of Crohn's disease in women, but it does not appear to change the risk of ulcerative colitis. ## What they did Researchers tracked 170 776 women over 26 years. The participants filled out food surveys every 4 years to record what they ate. Doctors checked medical records to find new cases of Crohn's disease and ulcerative colitis. ## What they found During the study, researchers found 269 cases of Crohn's disease and 338 cases of ulcerative colitis over 3 317 550 person-years. Daily zinc intake ranged from 9 mg/day in the lowest group to 27 mg/day in the highest group. Women with the highest food zinc intake had a lower risk of Crohn's disease, with a hazard ratio of 0.63 compared to the lowest group. Zinc intake did not change the risk of ulcerative colitis. ## Why it matters Studies suggest that getting zinc from everyday meals may support gut health. Higher zinc intake is linked to a lower risk of Crohn's disease in women. Choosing foods with zinc may offer different benefits than taking pills. ## Limits The abstract only looked at women and does not discuss study limits. This is general education, not medical advice. ## Jargon explained - **Crohn's disease**: A long-term condition that causes swelling and irritation in the digestive tract. - **Ulcerative colitis**: A long-term disease that causes swelling and sores in the lining of the large intestine. - **Hazard ratio**: A number comparing how often a health event happens in one group compared to another. ## Full citation Ashwin N. Ananthakrishnan, Hamed Khalili, Mingyang Song, Leslie M. Higuchi, James M. Richter, Andrew Tan Chan (2015). Zinc intake and risk of Crohn’s disease and ulcerative colitis: a prospective cohort study. *International Journal of Epidemiology*. DOI: https://doi.org/10.1093/ije/dyv301 --- # Aging Is Accompanied by a Blunted Muscle Protein Synthetic Response to Protein Ingestion URL: https://nutritionizm.com/research/10-1371-journal-pone-0140903/ Last verified: 2026-10-26 ## TL;DR Studies suggest that older men build less new muscle after eating protein than younger men. ## What they did Researchers compared muscle building rates between healthy young and older men. They tested resting rates in 34 young men aged 22±1 y and 72 older men aged 75±1 y. They also tested rates after eating protein in 35 young men aged 22±1 y and 40 older men aged 74±1 y. ## What they found Resting muscle building rates did not differ significantly between the two age groups. After eating protein, muscle building rates were 16% lower in the older men than in the young. Muscle building rates were >3 fold more responsive to protein intake in the young group. ## Why it matters As people age, muscles may respond less efficiently to protein from meals. Studies suggest this change is linked to gradual muscle loss over time. Eating adequate dietary protein may help older adults maintain their strength. ## Limits The abstract does not discuss study limits, and the research only examined healthy men. This is general education, not medical advice. ## Jargon explained - **Sarcopenia**: The loss of muscle mass and strength that often occurs with aging. - **Muscle protein synthesis**: The natural process where the body builds new muscle tissue using protein. - **Post-prandial**: The period of time occurring directly after eating food. ## Full citation Benjamin Toby Wall, Stefan H. M. Gorissen, Bart Pennings, René Koopman, Bart B. L. Groen, Lex B. Verdijk, Luc J. C. van Loon (2015). Aging Is Accompanied by a Blunted Muscle Protein Synthetic Response to Protein Ingestion. *PLoS ONE*. DOI: https://doi.org/10.1371/journal.pone.0140903 --- # Global Sodium Consumption and Death from Cardiovascular Causes URL: https://nutritionizm.com/research/10-1056-nejmoa1304127/ Last verified: 2026-10-26 ## TL;DR In 2010, about 1.65 million deaths from cardiovascular causes were linked to sodium intake above 2.0 grams per day. ## What they did Researchers collected diet and urine survey data from 66 countries, covering 74.1% of the world's adults. They used the data to estimate global sodium consumption and its effects on blood pressure and cardiovascular deaths. ## What they found The study estimated that the average global sodium intake was 3.95 grams per day in 2010. About 1.65 million deaths from cardiovascular causes were linked to sodium intake above the reference level of 2.0 grams per day. 84.3% of those deaths occurred in low- and middle-income countries, and 40.4% were premature, happening before age 70. ## Why it matters The results are linked to the amount of sodium people consume in their daily diets. Studies suggest that choosing lower-sodium foods could help reduce cardiovascular risk. However, these estimates are based on population-level modeling and may vary for individuals. ## Limits The abstract does not detail study limitations. This is general education, not medical advice. ## Jargon explained - **urinary excretion**: a method of measuring sodium by testing urine samples - **meta-analysis**: a study that combines results from many other studies to find an average result - **comparative risk assessment**: a way to compare health risks between different groups or situations ## Full citation Dariush Mozaffarian, Saman Fahimi, Gitanjali M Singh, Renata Micha, Shahab Khatibzadeh, Rebecca E Engell, Stephen S Lim, Goodarz Danaei, Majid Ezzati, John W. Powles (2014). Global Sodium Consumption and Death from Cardiovascular Causes. *New England Journal of Medicine*. DOI: https://doi.org/10.1056/nejmoa1304127 --- # Weight Loss, Glycemic Control, and Cardiovascular Disease Risk Factors in Response to Differential Diet Composition in a Weight Loss Program in Type 2 Diabetes: A Randomized Controlled Trial URL: https://nutritionizm.com/research/10-2337-dc13-2900/ Last verified: 2026-10-26 ## TL;DR A structured weight loss program helped adults with type 2 diabetes lose weight and lower blood sugar levels over one year. ## What they did Researchers studied 227 adults with type 2 diabetes who were overweight or had obesity. They split participants into groups that received lifestyle counseling or usual care. The counseling groups followed either a lower-carbohydrate or a lower-fat meal plan. ## What they found People in the lower-carbohydrate group lost 9.0% of their body weight, the lower-fat group lost 7.4%, and the usual care group lost 2.5%. After 1 year, fasting glucose was 141 mg/dL in the intervention groups compared with 159 mg/dL in usual care. The lower-carbohydrate group also had a lower hemoglobin A1c of 6.6% compared with 7.2% in the higher-carbohydrate group. ## Why it matters Studies suggest that cutting back on carbohydrates may help people manage their blood sugar. Following a structured meal plan is also linked to greater weight loss. These eating habits may help support long-term metabolic health. ## Limits The abstract does not state specific study limits. This is general education, not medical advice. ## Jargon explained - **Hemoglobin A1c**: A blood test that shows average blood sugar levels over the past two to three months. - **Fasting glucose**: The amount of sugar in the blood after going without food for several hours. - **Triglycerides**: A type of fat circulating in the blood that the body uses for energy. ## Full citation Cheryl L. Rock, Shirley W. Flatt, Bilgé Pakiz, Kenneth S. Taylor, Angela F. Leone, Kerrin Brelje, Dennis D. Heath, Elizabeth L. Quintana, Nancy E. Sherwood (2014). Weight Loss, Glycemic Control, and Cardiovascular Disease Risk Factors in Response to Differential Diet Composition in a Weight Loss Program in Type 2 Diabetes: A Randomized Controlled Trial. *Diabetes Care*. DOI: https://doi.org/10.2337/dc13-2900 --- # Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis URL: https://nutritionizm.com/research/10-1136-bmj-e8707/ Last verified: 2026-10-26 ## TL;DR Replacing saturated fat with safflower oil rich in linoleic acid did not protect the heart and was linked to higher death rates in men with prior heart events. ## What they did Researchers studied 458 men aged 30-59 years who recently had a coronary event. They assigned 221 men to replace saturated fats with safflower oil and margarine high in linoleic acid. A control group of 237 men received no special diet instructions. The researchers also added this recovered trial data to an updated group of past studies. ## What they found Men in the diet group had higher death rates from all causes at 17.6% compared to 11.8% in the control group. Cardiovascular disease deaths were 17.2% in the diet group versus 11.0% in controls. Deaths from coronary heart disease were 16.3% in the diet group compared to 10.1% in controls. ## Why it matters Diet guidelines often suggest replacing solid animal fats with vegetable oils. These findings suggest that using oils high in linoleic acid may not offer the expected heart benefits. Everyday food choices may depend on the specific type of fat rather than grouping all plant oils together. ## Limits The abstract does not discuss study limits. This is general education, not medical advice. ## Jargon explained - **Linoleic acid**: A specific type of omega 6 polyunsaturated fat found in vegetable oils such as safflower oil. - **Saturated fat**: A type of dietary fat found in animal fats, butter, and shortenings that stays solid at room temperature. ## Full citation Christopher E. Ramsden, Daisy Zamora, B. Leelarthaepin, Sharon F. Majchrzak‐Hong, Keturah R. Faurot, Chirayath Suchindran, A. Ringel, John M. Davis, Joseph R. Hibbeln (2013). Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis. *BMJ*. DOI: https://doi.org/10.1136/bmj.e8707 --- # Long-term intake of dietary fat and risk of ulcerative colitis and Crohn's disease URL: https://nutritionizm.com/research/10-1136-gutjnl-2013-305304/ Last verified: 2026-10-26 ## TL;DR Long-term intake of trans fats may increase ulcerative colitis risk, while long-chain omega-3s may lower it. ## What they did Scientists studied 170,805 women over 26 years. They looked at how total fat, saturated fats, unsaturated fats, different types of fatty acids, and trans-unsaturated fatty acids affected the risk of Crohn's disease (CD) and ulcerative colitis (UC). ## What they found No links were found between total fat, saturated fats, or most fatty acids and CD or UC. However, long-chain omega-3s showed a trend towards lowering UC risk (HR 0.72, 95% CI 0.51 to 1.01), while trans-unsaturated fats showed a trend towards increasing UC risk (HR 1.34, 95% CI 0.94 to 1.92). ## Why it matters Studies suggest that choosing foods rich in long-chain omega-3s and limiting trans fats may help maintain digestive health. ## Limits This is general education, not medical advice. ## Jargon explained - **HR**: Hazard Ratio - a measure used in statistics to compare the risk of an event between groups. - **CI**: Confidence Interval - a range of values that is likely to contain an unknown population parameter. ## Full citation Ashwin N. Ananthakrishnan, Hamed Khalili, Gauree Gupta Konijeti, Leslie M. Higuchi, Punyanganie S. de Silva, Charles S. Fuchs, Walter Churchill Willett, James M. Richter, Andrew Tan Chan (2013). Long-term intake of dietary fat and risk of ulcerative colitis and Crohn's disease. *Gut*. DOI: https://doi.org/10.1136/gutjnl-2013-305304 --- # Reproducibility and validity of a food frequency questionnaire among pregnant women in a Mediterranean area URL: https://nutritionizm.com/research/10-1186-1475-2891-12-26/ Last verified: 2013-01-01 ## TL;DR A food survey given to pregnant women showed reliable results for overall food intake and matched blood levels for several key vitamins. ## What they did Researchers studied 740 pregnant women in Valencia. They asked the women to fill out a food survey at two different times during pregnancy. They also compared the survey answers to vitamin levels found in blood tests from the first trimester. ## What they found The survey showed an average correlation of 0.51 for food groups and 0.61 for nutrients between the two time periods. Blood test comparisons showed significant correlations for vitamin C at 0.18, alpha-carotene at 0.32, and beta-carotene at 0.22. When counting supplements, the blood correlation rose to 0.53 for folate and 0.20 for vitamin C. ## Why it matters Studies suggest that accurate dietary surveys may help scientists better track what mothers eat. Good tracking tools are linked to stronger research on how daily foods support pregnancy. This may help experts learn how common meals connect to maternal health. ## Limits The abstract does not discuss study limits. This is general education, not medical advice. ## Jargon explained - **Food frequency questionnaire**: A checklist that asks how often someone eats specific foods over time. - **Biomarkers**: Natural clues in blood or tissue that measure nutrient levels in the body. ## Full citation INMA-Valencia Cohort Study, Jesús Vioqué, Eva María Navarrete‐Muñoz, Daniel Giménez-Monzó, Manuela García de la Hera, Fernando Granado, Ian Stuart Young, Rosa Ramón, Ferrán Ballester, Mario Murcia, Marisa Rebagliato, Carmen Íñiguez (2013). Reproducibility and validity of a food frequency questionnaire among pregnant women in a Mediterranean area. *Nutrition Journal*. DOI: https://doi.org/10.1186/1475-2891-12-26 --- # Marked Biological Variance in Endocrine and Biochemical Markers in Childhood: Establishment of Pediatric Reference Intervals Using Healthy Community Children from the CALIPER Cohort URL: https://nutritionizm.com/research/10-1373-clinchem-2013-204222/ Last verified: 2026-10-26 ## TL;DR Researchers created new normal blood test ranges for healthy children, including levels for nutrients like vitamin B12 and vitamin D. ## What they did The researchers collected 1482 blood samples from healthy children between 2 days and 18 years old. They tested these samples on a laboratory analyzer. They looked at how age, sex, and ethnic background affected normal test levels. ## What they found The team created normal test ranges for 14 biomarkers, including vitamin B12, vitamin D, and ferritin. They set the normal ranges using the 2.5th and 97.5th percentiles. They also found significant differences between ethnic groups for markers like cobalamin and vitamin D. ## Why it matters Knowing normal blood levels helps doctors see if children are getting enough key nutrients. Studies suggest that healthy nutrient levels may vary based on a child's age and background. This information may help families and doctors better understand lab results when checking a child's diet. ## Limits The authors noted that these ranges need more testing on other lab machines and in local groups of children. This is general education, not medical advice. ## Jargon explained - **Reference intervals**: The range of normal test numbers usually seen in healthy people. - **Biomarkers**: Measurable substances in the blood that show how the body is working. ## Full citation Dana Bailey, David Colantonio, Lianna G. Kyriakopoulou, Ashley H. Cohen, Man Khun Chan, David Armbruster, Khosrow Adeli (2013). Marked Biological Variance in Endocrine and Biochemical Markers in Childhood: Establishment of Pediatric Reference Intervals Using Healthy Community Children from the CALIPER Cohort. *Clinical Chemistry*. DOI: https://doi.org/10.1373/clinchem.2013.204222 --- # Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study URL: https://nutritionizm.com/research/10-1001-archinternmed-2011-18/ Last verified: 2026-10-26 ## TL;DR People who ate more fiber had a lower chance of dying over nine years, especially from heart, lung, and infection-related causes. ## What they did Researchers studied diet and death records from a large group of men and women. They used a food questionnaire at the start and followed people for about nine years. During that time, there were 20,126 deaths in men and 11,330 deaths in women. ## What they found Men and women with the highest fiber intake had a relative risk of 0.78 for total death compared with those with the lowest intake. Fiber was linked to a 24 to 56 percent lower risk of death from heart, infection, or lung diseases in men, and a 34 to 59 percent lower risk in women. Fiber from grains was tied to lower death risk, but fiber from other sources was not. ## Why it matters Adding more fiber-rich foods, especially grains, may be linked to a longer life. Studies suggest this could lower the chance of dying from common diseases like heart disease. Choosing whole grains and other fiber sources more often may support better health. ## Limits The abstract does not discuss study limits. This is general education, not medical advice. ## Jargon explained - **relative risk**: A measure that compares the chance of an event happening in one group versus another. ## Full citation Yikyung Park, Amy F. Subar, Albert R. Hollenbeck, Arthur G. Schatzkin (2011). Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study. *Archives of Internal Medicine*. DOI: https://doi.org/10.1001/archinternmed.2011.18 --- # Sodium and Potassium Intake and Mortality Among US Adults URL: https://nutritionizm.com/research/10-1001-archinternmed-2011-257/ Last verified: 2026-10-26 ## TL;DR Adults with higher sodium intake or a higher sodium-to-potassium ratio had a greater risk of death from any cause or heart disease. ## What they did Researchers studied 12,267 U.S. adults from a national health survey. They tracked deaths for an average of 14.8 years. The team looked at sodium and potassium intake and the ratio between them. ## What they found Each 1000 mg per day increase in sodium was linked to a hazard ratio of 1.20 for death from any cause. Each 1000 mg per day increase in potassium was linked to a hazard ratio of 0.80 for death. Compared to the lowest group, people with the highest sodium-to-potassium ratio had a hazard ratio of 1.46 for all-cause death and 2.15 for death from ischemic heart disease. ## Why it matters Studies suggest that eating less sodium and more potassium may be linked to a lower risk of early death. Foods like fruits and vegetables tend to be high in potassium, while many processed foods are high in sodium. This link may help guide everyday food choices. ## Limits The abstract does not discuss study limitations. This is general education, not medical advice. ## Jargon explained - **hazard ratio**: A number that shows how much more or less likely an event is in one group compared to another. - **confidence interval**: A range of values that likely includes the true effect. - **ischemic heart disease**: A type of heart disease caused by narrowed arteries that reduce blood flow to the heart. ## Full citation Quanhe Yang (2011). Sodium and Potassium Intake and Mortality Among US Adults. *Archives of Internal Medicine*. DOI: https://doi.org/10.1001/archinternmed.2011.257 --- # Vitamin D supplementation during pregnancy: Double-blind, randomized clinical trial of safety and effectiveness URL: https://nutritionizm.com/research/10-1002-jbmr-463/ Last verified: 2026-10-26 ## TL;DR A study of pregnant women found that taking higher daily amounts of vitamin D was safe and helped more mothers reach target vitamin levels. ## What they did Researchers studied 494 pregnant women starting at 12 to 16 weeks of pregnancy, and 350 women finished the trial at delivery. The women took daily vitamin D3 at doses of 400, 2000, or 4000 IU until birth. Scientists tested blood levels of vitamin D in both mothers and their newborn babies. ## What they found Women in the 4000 IU group had the highest rates of reaching blood vitamin levels of 80 nmol/L or greater. Compared to the 400 IU group, women taking 4000 IU daily were 1.60 times as likely to reach that target level. The researchers found no safety differences between the groups and reported zero adverse events from the vitamin. ## Why it matters Studies suggest that daily vitamin D intake may help mothers maintain healthy nutrient levels during pregnancy. Food choices and nutrient sources are linked to blood vitamin concentrations in both parents and babies. ## Limits The abstract does not discuss study limits. Only 350 of the 494 enrolled women remained in the trial through delivery. This is general education, not medical advice. ## Jargon explained - **25(OH)D**: The main form of vitamin D circulating in blood that doctors use to measure vitamin levels. - **IU**: International units, a standard measurement used for amounts of vitamins. - **Relative risk**: A comparison number showing how likely an outcome is in one group compared to another group. ## Full citation Bruce W. Hollis, Donna Johnson, Thomas C. Hulsey, Myla D. Ebeling, Carol L. Wagner (2011). Vitamin D supplementation during pregnancy: Double-blind, randomized clinical trial of safety and effectiveness. *Journal of Bone and Mineral Research*. DOI: https://doi.org/10.1002/jbmr.463 --- # Effect of Direct-to-Consumer Genomewide Profiling to Assess Disease Risk URL: https://nutritionizm.com/research/10-1056-nejmoa1011893/ Last verified: 2026-10-26 ## TL;DR Genetic testing for disease risk did not change diet, exercise, or anxiety in most people. ## What they did Researchers studied people who used a genetic test to check their risk for diseases. They looked at how the test affected people's diet, exercise, and mental health over time. ## What they found Most people did not change their diet or exercise habits after the test. Anxiety levels stayed the same. Only a small group had some stress from the test results. ## Why it matters This suggests that genetic testing may not help people change their lifestyle right away. More research is needed to know if it affects health in the long run. ## Limits The study only looked at people who chose to take the test. It did not check long-term health effects. This is general education, not medical advice. ## Jargon explained - **Genomewide profiling**: Testing a person's DNA to find risks for diseases. - **Dietary fat**: Fats in the food people eat. - **Test-related distress**: Stress or worry caused by the test results. ## Full citation Cinnamon S. Bloss, Nicholas J. Schork, Eric J. Topol (2011). Effect of Direct-to-Consumer Genomewide Profiling to Assess Disease Risk. *New England Journal of Medicine*. DOI: https://doi.org/10.1056/nejmoa1011893 --- # Gestational Diabetes Mellitus in Relation to Maternal Dietary Heme Iron and Nonheme Iron Intake URL: https://nutritionizm.com/research/10-2337-dc11-0135/ Last verified: 2026-10-26 ## TL;DR Studies suggest that eating higher amounts of heme iron before and during early pregnancy is linked to a higher risk of gestational diabetes. ## What they did Researchers tracked 3,158 pregnant women in a prospective study. They used food questionnaires to measure how much heme and nonheme iron the women ate before and during early pregnancy. They then recorded who developed gestational diabetes. ## What they found About 5.0% of the women developed gestational diabetes (n=158). Women who ate the most heme iron (≥1.52 vs. <0.48 mg per day) had a 3.31-fold higher risk of developing the condition. Each 1-mg per day increase in heme iron was linked to a 51% increased risk. Nonheme iron intake was not significantly linked to risk, with relative risks of 1.00, 0.83, 0.62, and 0.61 across intake groups. ## Why it matters Iron comes in different dietary forms, and studies suggest that the source of iron may matter. Heme iron comes from animal sources, while nonheme iron comes from plants and fortified foods. Learning how different foods affect blood sugar may help guide healthy food choices before and during pregnancy. ## Limits The authors noted that the findings for nonheme iron were less clear and that future studies are needed to confirm the results. The abstract does not list other specific study limitations. This is general education, not medical advice. ## Jargon explained - **Heme iron**: A type of iron found mainly in meat, poultry, and seafood. - **Gestational diabetes mellitus (GDM)**: A type of high blood sugar that develops during pregnancy. ## Full citation Chunfang Qiu, Cuilin Zhang, Bizu Gelaye, Daniel A. Enquobahrie, Ihunnaya O. Frederick, Michelle Anne Williams (2011). Gestational Diabetes Mellitus in Relation to Maternal Dietary Heme Iron and Nonheme Iron Intake. *Diabetes Care*. DOI: https://doi.org/10.2337/dc11-0135 --- # Magnesium Intake and Risk of Type 2 Diabetes URL: https://nutritionizm.com/research/10-2337-dc11-0518/ Last verified: 2026-10-26 ## TL;DR Studies suggest that getting more magnesium in your diet is linked to a lower risk of developing type 2 diabetes. ## What they did Researchers searched the PubMed database through January 2011 to find relevant health research. They combined data from 13 prospective cohort studies. Together, these studies followed 536,318 participants and tracked 24,516 cases of type 2 diabetes. ## What they found Higher magnesium intake was linked to a lower risk of type 2 diabetes, with a relative risk of 0.78 (95% CI 0.73-0.84). Each 100 mg/day increase in magnesium intake was linked to a summary relative risk of 0.86 (95% CI 0.82-0.89). This link was significant in people with a BMI of 25 kg/m(2) or higher, but not in people with a BMI under 25 kg/m(2). ## Why it matters These findings suggest that eating foods with magnesium may support everyday health. Foods such as nuts, seeds, beans, and whole grains naturally provide magnesium. Studies suggest that adding more of these foods to meals is linked to helpful dietary habits. ## Limits The abstract notes that the link was not statistically significant for people of normal weight, but it does not discuss other study limits. This is general education, not medical advice. ## Jargon explained - **Meta-analysis**: A study method that combines results from multiple past studies to find overall trends. - **Prospective cohort study**: A study that follows a group of people over time to see how habits affect future health. - **Relative risk**: A comparison showing how likely a health event is in one group compared to another. ## Full citation Jia-Yi Dong, Pengcheng Xun, Ka He, Li‐Qiang Qin (2011). Magnesium Intake and Risk of Type 2 Diabetes. *Diabetes Care*. DOI: https://doi.org/10.2337/dc11-0518 --- # Dietary polyunsaturated fatty acids and breast cancer risk in Chinese women: A prospective cohort study URL: https://nutritionizm.com/research/10-1002-ijc-25703/ Last verified: 2026-10-26 ## TL;DR A study of Chinese women suggests that the balance between dietary fats, rather than individual fats alone, is linked to breast cancer risk. ## What they did Researchers tracked 72,571 cancer-free women over 583,998 person-years of follow-up. Participants reported their typical food intake on questionnaires. Over time, the researchers identified 712 cases of breast cancer. ## What they found Specific fats alone showed no link to cancer risk. However, researchers found a significant interaction between n-6 and marine n-3 fats with p = 0.008. Women with the lowest marine n-3 intake and highest n-6 intake had higher risk (RR = 2.06; 95% CI = 1.27-3.34). ## Why it matters These findings suggest that the overall mix of fats in a diet may matter more than any single fat. Everyday food choices that balance different dietary fats may be linked to breast health. ## Limits The abstract does not report specific study limitations. This is general education, not medical advice. ## Jargon explained - **Polyunsaturated fatty acids**: Fats found in foods like fish, nuts, and seed oils that the body needs from food. - **Relative risk**: A number that compares the chance of a health outcome between two groups. ## Full citation Harvey J. Murff, Xiao‐Ou Shu, Honglan Li, Gong Yang, Xiauyan Wu, Hui Cai, Wanqing Wen, Yu-Tang Gao, Wei Zheng (2010). Dietary polyunsaturated fatty acids and breast cancer risk in Chinese women: A prospective cohort study. *International Journal of Cancer*. DOI: https://doi.org/10.1002/ijc.25703 --- # Genome-wide association study of circulating vitamin D levels URL: https://nutritionizm.com/research/10-1093-hmg-ddq155/ Last verified: 2010-01-01 ## TL;DR Studies suggest that specific differences in human genes may help explain why blood levels of vitamin D vary between people. ## What they did Researchers studied genetic data from 4501 persons of European ancestry across five cohorts. They tested whether common genetic differences were linked to vitamin D levels in the blood. They then checked these findings in 2221 additional samples. ## What they found The team confirmed strong links between vitamin D levels and variations in three gene regions, named GC, NADSYN1/DHCR7, and CYP2R1. In the combined analysis, the statistical values were P=1.8x10(-49) for GC, P=3.4x10(-9) for NADSYN1/DHCR7, and P=2.9x10(-17) for CYP2R1. A fourth region called C10orf88 was not confirmed, with P=2.4x10(-5). ## Why it matters These findings suggest that a person's genes may influence how the body makes or carries vitamin D. This research is linked to a better understanding of why people eating similar foods may still have different vitamin D levels. Studies suggest that individual biology may play a key role alongside daily food choices. ## Limits The study only looked at persons of European ancestry, and the abstract does not discuss other study limits. This is general education, not medical advice. ## Jargon explained - **25(OH)D**: The main form of vitamin D measured in the bloodstream. - **Gene**: A section of DNA that gives instructions for how the body works. - **GWAS**: A study that scans DNA across many people to find genetic patterns linked to specific traits. ## Full citation Jiyoung Ahn, Kai Fun Yu, Rachael Z. Stolzenberg‐Solomon, K. Claire Simon, Marjorie L. McCullough, Lisa M. Gallicchio, Eric J. Jacobs, Alberto Ascherio, Kathy J. Helzlsouer, Kevin B. Jacobs, Qizhai Li, Stephanie J. Weinstein, Mark P. Purdue, Jarmo R. K. Virtamo, Ronald L. Horst, William Wheeler, Stephen Jacob Chanock, David J. Hunter, Richard B. Hayes, Peter Kraft, Demetrius Albanes (2010). Genome-wide association study of circulating vitamin D levels. *Human Molecular Genetics*. DOI: https://doi.org/10.1093/hmg/ddq155 --- # Dietary Fiber and Colorectal Cancer Risk: A Nested Case-Control Study Using Food Diaries URL: https://nutritionizm.com/research/10-1093-jnci-djq092/ Last verified: 2026-10-26 ## TL;DR People who ate more dietary fiber had a lower likelihood of developing colorectal cancer in this study. ## What they did Researchers studied 579 people who developed colorectal cancer and 1,996 matched people who did not. All participants came from seven UK cohort studies. They recorded their food intake in diaries for 4 to 7 days. ## What they found People with the highest fiber intake had lower odds of colorectal cancer than those with the lowest intake. The odds ratio was 0.66, with a 95 percent confidence interval of 0.45 to 0.96. Higher fiber intake was linked to lower colorectal cancer risk. ## Why it matters Studies suggest that eating more fiber-rich foods may be linked to a lower risk of colorectal cancer. This could support everyday choices such as eating more vegetables, fruits, and whole grains. Other factors may also play a role. ## Limits Dietary intake was measured with food diaries, which may include measurement error. This is general education, not medical advice. ## Jargon explained - **odds ratio**: A number that compares the likelihood of an outcome between two groups. - **confidence interval**: A range of values that likely includes the true result. ## Full citation Christina Catherine Dahm, Ruth H. Keogh, Elizabeth A. Spencer, Darren Charles Greenwood, Timothy J. Key, Ian S. Fentiman, Martin J. Shipley, Eric John Brunner, Janet Elizabeth Cade, Victoria Jane Burley, Gita Devi Mishra, A. M. Stephen, Diana J. Kuh, Ian R. White, Robert Luben, Marleen A. H. Lentjes, Kay‐Tee Khaw, Sheila A. Rodwell (2010). Dietary Fiber and Colorectal Cancer Risk: A Nested Case-Control Study Using Food Diaries. *JNCI Journal of the National Cancer Institute*. DOI: https://doi.org/10.1093/jnci/djq092 --- # Foods high in calcium URL: https://nutritionizm.com/hubs/high-calcium/ Last verified: 2026-10-31 This guide presents common foods ranked by calcium from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by calcium_mg per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-oregano-dried: 1597 2. cheese-parmesan-hard: 1184 3. spices-parsley-dried: 1140 4. spices-cinnamon-ground: 1002 5. cheese-mozzarella-nonfat: 961 6. spices-cumin-seed: 931 7. cheese-swiss-171251: 890 8. spices-bay-leaf: 834 9. cheese-provolone: 756 10. spices-coriander-seed: 709 --- # Foods high in calcium, vegan URL: https://nutritionizm.com/hubs/high-calcium-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by calcium from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by calcium_mg per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-oregano-dried: 1597 2. spices-parsley-dried: 1140 3. spices-cinnamon-ground: 1002 4. spices-cumin-seed: 931 5. spices-bay-leaf: 834 6. spices-coriander-seed: 709 7. spices-cloves-ground: 632 8. seeds-chia-seeds-dried: 631 9. chia-seeds-dry-raw: 595.4 10. spices-pepper-black: 443 --- # Foods high in calcium, vegetarian URL: https://nutritionizm.com/hubs/high-calcium-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by calcium from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by calcium_mg per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-oregano-dried: 1597 2. cheese-parmesan-hard: 1184 3. spices-parsley-dried: 1140 4. spices-cinnamon-ground: 1002 5. cheese-mozzarella-nonfat: 961 6. spices-cumin-seed: 931 7. cheese-swiss-171251: 890 8. spices-bay-leaf: 834 9. cheese-provolone: 756 10. spices-coriander-seed: 709 --- # Foods high in calories URL: https://nutritionizm.com/hubs/high-calorie/ Last verified: 2026-10-31 This guide presents common foods ranked by calories from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by kcal per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 900 2. oil-avocado: 884 3. oil-canola-172336: 884 4. oil-corn-and-canola: 884 5. oil-corn-peanut-and-olive: 884 6. oil-flaxseed-cold-pressed: 884 7. oil-industrial-mid-oleic-sunflower: 884 8. oil-olive-salad-or-cooking: 884 9. oil-peanut-salad-or-cooking: 884 10. oil-sesame-salad-or-cooking: 884 --- # Foods high in calories, vegan URL: https://nutritionizm.com/hubs/high-calorie-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by calories from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by kcal per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. oil-avocado: 884 2. oil-canola-172336: 884 3. oil-corn-and-canola: 884 4. oil-corn-peanut-and-olive: 884 5. oil-flaxseed-cold-pressed: 884 6. oil-industrial-mid-oleic-sunflower: 884 7. oil-olive-salad-or-cooking: 884 8. oil-peanut-salad-or-cooking: 884 9. oil-sesame-salad-or-cooking: 884 10. oil-walnut: 884 --- # Foods high in calories, vegetarian URL: https://nutritionizm.com/hubs/high-calorie-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by calories from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by kcal per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 900 2. oil-avocado: 884 3. oil-canola-172336: 884 4. oil-corn-and-canola: 884 5. oil-corn-peanut-and-olive: 884 6. oil-flaxseed-cold-pressed: 884 7. oil-industrial-mid-oleic-sunflower: 884 8. oil-olive-salad-or-cooking: 884 9. oil-peanut-salad-or-cooking: 884 10. oil-sesame-salad-or-cooking: 884 --- # Foods high in carbs URL: https://nutritionizm.com/hubs/high-carb/ Last verified: 2026-10-31 This guide presents common foods ranked by carbohydrates from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by carbs_g per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. sugars-powdered: 99.77 2. sugars-brown: 98.09 3. rice-crackers: 82.64 4. honey: 82.4 5. fonio-grain-dry-raw: 81.305 6. spices-cinnamon-ground: 80.59 7. flour-chestnut: 80.45 8. rice-white-long-grain-unenriched-raw: 80.313 9. rice-noodles-dry: 80.18 10. raisins-seeded: 78.47 --- # Foods high in carbs, vegan URL: https://nutritionizm.com/hubs/high-carb-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by carbohydrates from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by carbs_g per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. sugars-powdered: 99.77 2. sugars-brown: 98.09 3. rice-crackers: 82.64 4. honey: 82.4 5. fonio-grain-dry-raw: 81.305 6. spices-cinnamon-ground: 80.59 7. flour-chestnut: 80.45 8. rice-white-long-grain-unenriched-raw: 80.313 9. rice-noodles-dry: 80.18 10. raisins-seeded: 78.47 --- # Foods high in carbs, vegetarian URL: https://nutritionizm.com/hubs/high-carb-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by carbohydrates from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by carbs_g per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. sugars-powdered: 99.77 2. sugars-brown: 98.09 3. rice-crackers: 82.64 4. honey: 82.4 5. fonio-grain-dry-raw: 81.305 6. spices-cinnamon-ground: 80.59 7. flour-chestnut: 80.45 8. rice-white-long-grain-unenriched-raw: 80.313 9. rice-noodles-dry: 80.18 10. raisins-seeded: 78.47 --- # Foods high in fat URL: https://nutritionizm.com/hubs/high-fat/ Last verified: 2026-10-31 This guide presents common foods ranked by total fat from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fat_g per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 100 2. oil-avocado: 100 3. oil-canola-172336: 100 4. oil-corn-and-canola: 100 5. oil-corn-peanut-and-olive: 100 6. oil-industrial-mid-oleic-sunflower: 100 7. oil-olive-salad-or-cooking: 100 8. oil-peanut-salad-or-cooking: 100 9. oil-sesame-salad-or-cooking: 100 10. oil-soybean-lecithin: 100 --- # Foods high in fat, vegan URL: https://nutritionizm.com/hubs/high-fat-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by total fat from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fat_g per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. oil-avocado: 100 2. oil-canola-172336: 100 3. oil-corn-and-canola: 100 4. oil-corn-peanut-and-olive: 100 5. oil-industrial-mid-oleic-sunflower: 100 6. oil-olive-salad-or-cooking: 100 7. oil-peanut-salad-or-cooking: 100 8. oil-sesame-salad-or-cooking: 100 9. oil-soybean-lecithin: 100 10. oil-walnut: 100 --- # Foods high in fat, vegetarian URL: https://nutritionizm.com/hubs/high-fat-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by total fat from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fat_g per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 100 2. oil-avocado: 100 3. oil-canola-172336: 100 4. oil-corn-and-canola: 100 5. oil-corn-peanut-and-olive: 100 6. oil-industrial-mid-oleic-sunflower: 100 7. oil-olive-salad-or-cooking: 100 8. oil-peanut-salad-or-cooking: 100 9. oil-sesame-salad-or-cooking: 100 10. oil-soybean-lecithin: 100 --- # Foods high in fiber URL: https://nutritionizm.com/hubs/high-fiber/ Last verified: 2026-10-31 This guide presents common foods ranked by dietary fiber from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fiber_g per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-cinnamon-ground: 53.1 2. spices-oregano-dried: 42.5 3. spices-coriander-seed: 41.9 4. cocoa-dry-powder-unsweetened: 37 5. spices-paprika: 34.9 6. seeds-chia-seeds-dried: 34.4 7. flour-coconut: 34.24 8. spices-cloves-ground: 33.9 9. spices-parsley-dried: 26.7 10. spices-bay-leaf: 26.3 --- # Foods high in fiber, vegan URL: https://nutritionizm.com/hubs/high-fiber-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by dietary fiber from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fiber_g per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-cinnamon-ground: 53.1 2. spices-oregano-dried: 42.5 3. spices-coriander-seed: 41.9 4. cocoa-dry-powder-unsweetened: 37 5. spices-paprika: 34.9 6. seeds-chia-seeds-dried: 34.4 7. flour-coconut: 34.24 8. spices-cloves-ground: 33.9 9. spices-parsley-dried: 26.7 10. spices-bay-leaf: 26.3 --- # Foods high in fiber, vegetarian URL: https://nutritionizm.com/hubs/high-fiber-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by dietary fiber from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fiber_g per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-cinnamon-ground: 53.1 2. spices-oregano-dried: 42.5 3. spices-coriander-seed: 41.9 4. cocoa-dry-powder-unsweetened: 37 5. spices-paprika: 34.9 6. seeds-chia-seeds-dried: 34.4 7. flour-coconut: 34.24 8. spices-cloves-ground: 33.9 9. spices-parsley-dried: 26.7 10. spices-bay-leaf: 26.3 --- # Foods high in folate URL: https://nutritionizm.com/hubs/high-folate/ Last verified: 2026-10-31 This guide presents common foods ranked by folate from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by folate_ug per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. mothbeans-mature-seeds-raw: 649 2. mung-beans-mature-seeds-raw: 625 3. chickpeas-garbanzo-beans-bengal-gram-mature-seeds-raw: 557 4. beans-pinto-mature-seeds-raw-includes-foods-for-usda-s-food-distribution-program: 525 5. lentils-raw: 479 6. beans-pink-mature-seeds-raw: 463 7. beans-black-mature-seeds-raw: 444 8. broadbeans-fava-beans-mature-seeds-raw: 423 9. lima-beans-large-mature-seeds-raw: 395 10. beans-kidney-red-mature-seeds-raw: 394 --- # Foods high in folate, vegan URL: https://nutritionizm.com/hubs/high-folate-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by folate from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by folate_ug per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. mothbeans-mature-seeds-raw: 649 2. mung-beans-mature-seeds-raw: 625 3. chickpeas-garbanzo-beans-bengal-gram-mature-seeds-raw: 557 4. beans-pinto-mature-seeds-raw-includes-foods-for-usda-s-food-distribution-program: 525 5. lentils-raw: 479 6. beans-pink-mature-seeds-raw: 463 7. beans-black-mature-seeds-raw: 444 8. broadbeans-fava-beans-mature-seeds-raw: 423 9. lima-beans-large-mature-seeds-raw: 395 10. beans-kidney-red-mature-seeds-raw: 394 --- # Foods high in folate, vegetarian URL: https://nutritionizm.com/hubs/high-folate-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by folate from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by folate_ug per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. mothbeans-mature-seeds-raw: 649 2. mung-beans-mature-seeds-raw: 625 3. chickpeas-garbanzo-beans-bengal-gram-mature-seeds-raw: 557 4. beans-pinto-mature-seeds-raw-includes-foods-for-usda-s-food-distribution-program: 525 5. lentils-raw: 479 6. beans-pink-mature-seeds-raw: 463 7. beans-black-mature-seeds-raw: 444 8. broadbeans-fava-beans-mature-seeds-raw: 423 9. lima-beans-large-mature-seeds-raw: 395 10. beans-kidney-red-mature-seeds-raw: 394 --- # Foods high in iron URL: https://nutritionizm.com/hubs/high-iron/ Last verified: 2026-10-31 This guide presents common foods ranked by iron from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by iron_mg per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-cumin-seed: 66.36 2. spices-turmeric-ground: 55 3. spices-bay-leaf: 43 4. spices-oregano-dried: 36.8 5. spices-parsley-dried: 22.04 6. spices-paprika: 21.14 7. spices-ginger-ground: 19.8 8. thyme-fresh: 17.45 9. spices-coriander-seed: 16.32 10. soybeans-mature-seeds-raw: 15.7 --- # Foods high in iron, vegan URL: https://nutritionizm.com/hubs/high-iron-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by iron from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by iron_mg per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-cumin-seed: 66.36 2. spices-turmeric-ground: 55 3. spices-bay-leaf: 43 4. spices-oregano-dried: 36.8 5. spices-parsley-dried: 22.04 6. spices-paprika: 21.14 7. spices-ginger-ground: 19.8 8. thyme-fresh: 17.45 9. spices-coriander-seed: 16.32 10. soybeans-mature-seeds-raw: 15.7 --- # Foods high in iron, vegetarian URL: https://nutritionizm.com/hubs/high-iron-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by iron from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by iron_mg per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-cumin-seed: 66.36 2. spices-turmeric-ground: 55 3. spices-bay-leaf: 43 4. spices-oregano-dried: 36.8 5. spices-parsley-dried: 22.04 6. spices-paprika: 21.14 7. spices-ginger-ground: 19.8 8. thyme-fresh: 17.45 9. spices-coriander-seed: 16.32 10. soybeans-mature-seeds-raw: 15.7 --- # Foods high in magnesium URL: https://nutritionizm.com/hubs/high-magnesium/ Last verified: 2026-10-31 This guide presents common foods ranked by magnesium from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by magnesium_mg per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. seeds-hemp-seed-hulled: 700 2. seeds-pumpkin-seeds-pepitas-raw: 499.7 3. cocoa-dry-powder-unsweetened: 499 4. soy-flour-full-fat-raw: 429 5. spices-parsley-dried: 400 6. mothbeans-mature-seeds-raw: 381 7. spices-cumin-seed: 366 8. nuts-brazilnuts-raw: 351.3 9. seeds-chia-seeds-dried: 335 10. spices-coriander-seed: 330 --- # Foods high in magnesium, vegan URL: https://nutritionizm.com/hubs/high-magnesium-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by magnesium from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by magnesium_mg per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. seeds-hemp-seed-hulled: 700 2. seeds-pumpkin-seeds-pepitas-raw: 499.7 3. cocoa-dry-powder-unsweetened: 499 4. soy-flour-full-fat-raw: 429 5. spices-parsley-dried: 400 6. mothbeans-mature-seeds-raw: 381 7. spices-cumin-seed: 366 8. nuts-brazilnuts-raw: 351.3 9. seeds-chia-seeds-dried: 335 10. spices-coriander-seed: 330 --- # Foods high in magnesium, vegetarian URL: https://nutritionizm.com/hubs/high-magnesium-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by magnesium from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by magnesium_mg per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. seeds-hemp-seed-hulled: 700 2. seeds-pumpkin-seeds-pepitas-raw: 499.7 3. cocoa-dry-powder-unsweetened: 499 4. soy-flour-full-fat-raw: 429 5. spices-parsley-dried: 400 6. mothbeans-mature-seeds-raw: 381 7. spices-cumin-seed: 366 8. nuts-brazilnuts-raw: 351.3 9. seeds-chia-seeds-dried: 335 10. spices-coriander-seed: 330 --- # Foods high in potassium URL: https://nutritionizm.com/hubs/high-potassium/ Last verified: 2026-10-31 This guide presents common foods ranked by potassium from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by potassium_mg per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-parsley-dried: 2683 2. soy-flour-full-fat-raw: 2515 3. soy-meal-defatted-raw: 2490 4. spices-paprika: 2280 5. flour-coconut: 2088 6. spices-turmeric-ground: 2080 7. soybeans-mature-seeds-raw: 1797 8. beans-white-mature-seeds-raw: 1795 9. spices-cumin-seed: 1788 10. potato-chips-without-salt-reduced-fat: 1744 --- # Foods high in potassium, vegan URL: https://nutritionizm.com/hubs/high-potassium-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by potassium from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by potassium_mg per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-parsley-dried: 2683 2. soy-flour-full-fat-raw: 2515 3. soy-meal-defatted-raw: 2490 4. spices-paprika: 2280 5. flour-coconut: 2088 6. spices-turmeric-ground: 2080 7. soybeans-mature-seeds-raw: 1797 8. beans-white-mature-seeds-raw: 1795 9. spices-cumin-seed: 1788 10. potato-chips-without-salt-reduced-fat: 1744 --- # Foods high in potassium, vegetarian URL: https://nutritionizm.com/hubs/high-potassium-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by potassium from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by potassium_mg per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-parsley-dried: 2683 2. soy-flour-full-fat-raw: 2515 3. soy-meal-defatted-raw: 2490 4. spices-paprika: 2280 5. flour-coconut: 2088 6. spices-turmeric-ground: 2080 7. soybeans-mature-seeds-raw: 1797 8. beans-white-mature-seeds-raw: 1795 9. spices-cumin-seed: 1788 10. potato-chips-without-salt-reduced-fat: 1744 --- # Foods high in protein URL: https://nutritionizm.com/hubs/high-protein/ Last verified: 2026-10-31 This guide presents common foods ranked by protein from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by protein_g per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. soy-meal-defatted-raw: 49.2 2. soy-flour-full-fat-raw: 37.81 3. soybeans-mature-seeds-raw: 36.49 4. lupins-mature-seeds-raw: 36.17 5. cheese-parmesan-hard: 35.75 6. cheese-mozzarella-nonfat: 31.7 7. seeds-hemp-seed-hulled: 31.56 8. seeds-pumpkin-seeds-pepitas-raw: 29.908 9. bacon-and-beef-sticks: 29.1 10. cheese-swiss-171251: 26.96 --- # Foods high in protein, vegan URL: https://nutritionizm.com/hubs/high-protein-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by protein from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by protein_g per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. soy-meal-defatted-raw: 49.2 2. soy-flour-full-fat-raw: 37.81 3. soybeans-mature-seeds-raw: 36.49 4. lupins-mature-seeds-raw: 36.17 5. seeds-hemp-seed-hulled: 31.56 6. seeds-pumpkin-seeds-pepitas-raw: 29.908 7. spices-parsley-dried: 26.63 8. flour-almond: 26.244 9. peanuts-spanish-raw: 26.15 10. broadbeans-fava-beans-mature-seeds-raw: 26.12 --- # Foods high in protein, vegetarian URL: https://nutritionizm.com/hubs/high-protein-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by protein from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by protein_g per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. soy-meal-defatted-raw: 49.2 2. soy-flour-full-fat-raw: 37.81 3. soybeans-mature-seeds-raw: 36.49 4. lupins-mature-seeds-raw: 36.17 5. cheese-parmesan-hard: 35.75 6. cheese-mozzarella-nonfat: 31.7 7. seeds-hemp-seed-hulled: 31.56 8. seeds-pumpkin-seeds-pepitas-raw: 29.908 9. cheese-swiss-171251: 26.96 10. spices-parsley-dried: 26.63 --- # Foods high in vitamin A URL: https://nutritionizm.com/hubs/high-vitamin-a/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin A from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminA_ug per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-paprika: 2463 2. carrots-raw: 835 3. butter-salted: 684 4. fish-tuna-fresh-bluefin-raw: 655 5. turnip-greens-raw: 579 6. spinach-raw: 469 7. lettuce-cos-or-romaine-raw: 436 8. pumpkin-raw: 426 9. cream-fluid-heavy-whipping: 411 10. dill-weed-fresh: 386 --- # Foods high in vitamin A, vegan URL: https://nutritionizm.com/hubs/high-vitamin-a-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin A from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminA_ug per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-paprika: 2463 2. carrots-raw: 835 3. turnip-greens-raw: 579 4. spinach-raw: 469 5. lettuce-cos-or-romaine-raw: 436 6. pumpkin-raw: 426 7. dill-weed-fresh: 386 8. spices-bay-leaf: 309 9. chard-swiss-raw: 306 10. basil-fresh: 264 --- # Foods high in vitamin A, vegetarian URL: https://nutritionizm.com/hubs/high-vitamin-a-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin A from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminA_ug per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. spices-paprika: 2463 2. carrots-raw: 835 3. butter-salted: 684 4. turnip-greens-raw: 579 5. spinach-raw: 469 6. lettuce-cos-or-romaine-raw: 436 7. pumpkin-raw: 426 8. cream-fluid-heavy-whipping: 411 9. dill-weed-fresh: 386 10. egg-yolk-raw-fresh: 381 --- # Foods high in vitamin B12 URL: https://nutritionizm.com/hubs/high-vitamin-b12/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin B12 from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminB12_ug per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. mollusks-oyster-pacific-raw: 16 2. fish-mackerel-king-raw: 15.6 3. mollusks-clam-mixed-species-raw: 11.28 4. fish-tuna-fresh-bluefin-raw: 9.43 5. crustaceans-crab-blue-raw: 9 6. fish-sardine-atlantic-canned-in-oil-drained-solids-with-bone: 8.94 7. fish-trout-mixed-species-raw: 7.79 8. cheese-swiss-171251: 3.06 9. fish-salmon-chum-raw: 3 10. fish-snapper-mixed-species-raw: 3 --- # Foods high in vitamin C URL: https://nutritionizm.com/hubs/high-vitamin-c/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin C from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminC_mg per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. guavas-common-raw: 228.3 2. thyme-fresh: 160.1 3. peppers-hot-chili-red-raw: 143.7 4. peppers-bell-red-raw: 141.7 5. spices-parsley-dried: 125 6. kale-raw: 93.4 7. dill-weed-fresh: 85 8. mustard-greens-raw: 70 9. papayas-raw: 60.9 10. turnip-greens-raw: 60 --- # Foods high in vitamin C, vegan URL: https://nutritionizm.com/hubs/high-vitamin-c-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin C from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminC_mg per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. guavas-common-raw: 228.3 2. thyme-fresh: 160.1 3. peppers-hot-chili-red-raw: 143.7 4. peppers-bell-red-raw: 141.7 5. spices-parsley-dried: 125 6. kale-raw: 93.4 7. dill-weed-fresh: 85 8. mustard-greens-raw: 70 9. papayas-raw: 60.9 10. turnip-greens-raw: 60 --- # Foods high in vitamin C, vegetarian URL: https://nutritionizm.com/hubs/high-vitamin-c-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin C from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminC_mg per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. guavas-common-raw: 228.3 2. thyme-fresh: 160.1 3. peppers-hot-chili-red-raw: 143.7 4. peppers-bell-red-raw: 141.7 5. spices-parsley-dried: 125 6. kale-raw: 93.4 7. dill-weed-fresh: 85 8. mustard-greens-raw: 70 9. papayas-raw: 60.9 10. turnip-greens-raw: 60 --- # Foods high in vitamin D URL: https://nutritionizm.com/hubs/high-vitamin-d/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin D from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminD_ug per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. fish-halibut-greenland-raw: 27.4 2. fish-carp-raw: 24.7 3. fish-swordfish-raw: 13.9 4. margarine-spread-40-49-fat-tub: 11.8 5. fish-snapper-mixed-species-raw: 10.2 6. fish-tuna-fresh-bluefin-raw: 5.7 7. fish-sea-bass-mixed-species-raw: 5.6 8. egg-yolk-raw-fresh: 5.4 9. fish-sardine-atlantic-canned-in-oil-drained-solids-with-bone: 4.8 10. soy-milk-sweetened-plain-refrigerated: 4.63 --- # Foods high in vitamin D, vegetarian URL: https://nutritionizm.com/hubs/high-vitamin-d-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by vitamin D from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by vitaminD_ug per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. margarine-spread-40-49-fat-tub: 11.8 2. egg-yolk-raw-fresh: 5.4 3. soy-milk-sweetened-plain-refrigerated: 4.63 4. egg-whole-raw-fresh: 2 5. milk-and-cereal-bar: 1.7 6. oat-milk-unsweetened-plain-refrigerated: 1.7 7. cream-fluid-heavy-whipping: 1.6 8. almond-milk-unsweetened-plain-refrigerated: 1.59 9. milk-buttermilk-fluid-whole: 1.3 10. milk-chocolate-beverage-hot-cocoa-homemade: 1.1 --- # Foods high in zinc URL: https://nutritionizm.com/hubs/high-zinc/ Last verified: 2026-10-31 This guide presents common foods ranked by zinc from highest concentration to lowest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by zinc_mg per 100 g highest concentration to lowest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. mollusks-oyster-pacific-raw: 16.62 2. seeds-hemp-seed-hulled: 9.9 3. cocoa-dry-powder-unsweetened: 6.81 4. seeds-pumpkin-seeds-pepitas-raw: 6.341 5. wild-rice-raw: 5.96 6. wild-rice-dry-raw: 5.845 7. nuts-pine-nuts-raw: 5.713 8. seeds-sunflower-seed-kernel-raw: 5.578 9. beef-flank-steak-boneless-choice-raw: 5.563 10. chia-seeds-dry-raw: 5.556 --- # Foods high in zinc, vegan URL: https://nutritionizm.com/hubs/high-zinc-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by zinc from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by zinc_mg per 100 g highest concentration to lowest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. seeds-hemp-seed-hulled: 9.9 2. cocoa-dry-powder-unsweetened: 6.81 3. seeds-pumpkin-seeds-pepitas-raw: 6.341 4. wild-rice-raw: 5.96 5. wild-rice-dry-raw: 5.845 6. nuts-pine-nuts-raw: 5.713 7. seeds-sunflower-seed-kernel-raw: 5.578 8. chia-seeds-dry-raw: 5.556 9. spices-parsley-dried: 5.44 10. einkorn-grain-dry-raw: 5.231 --- # Foods high in zinc, vegetarian URL: https://nutritionizm.com/hubs/high-zinc-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by zinc from highest concentration to lowest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by zinc_mg per 100 g highest concentration to lowest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. seeds-hemp-seed-hulled: 9.9 2. cocoa-dry-powder-unsweetened: 6.81 3. seeds-pumpkin-seeds-pepitas-raw: 6.341 4. wild-rice-raw: 5.96 5. wild-rice-dry-raw: 5.845 6. nuts-pine-nuts-raw: 5.713 7. seeds-sunflower-seed-kernel-raw: 5.578 8. chia-seeds-dry-raw: 5.556 9. spices-parsley-dried: 5.44 10. einkorn-grain-dry-raw: 5.231 --- # Foods low in calories URL: https://nutritionizm.com/hubs/low-calorie/ Last verified: 2026-10-31 This guide presents common foods ranked by calories from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by kcal per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. tea-herbal-brewed-hohoysi-hopi: 2 2. soup-swanson-vegetable-broth: 6 3. lettuce-iceberg-raw: 14.455 4. celery-raw: 14.832 5. fish-broth: 16 6. radishes-raw: 16 7. lettuce-cos-or-romaine-raw: 17 8. squash-summer-scallop-raw: 18 9. chard-swiss-raw: 19 10. almond-milk-unsweetened-plain-refrigerated: 19.33 --- # Foods low in calories, vegan URL: https://nutritionizm.com/hubs/low-calorie-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by calories from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by kcal per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. tea-herbal-brewed-hohoysi-hopi: 2 2. soup-swanson-vegetable-broth: 6 3. lettuce-iceberg-raw: 14.455 4. celery-raw: 14.832 5. fish-broth: 16 6. radishes-raw: 16 7. lettuce-cos-or-romaine-raw: 17 8. squash-summer-scallop-raw: 18 9. chard-swiss-raw: 19 10. almond-milk-unsweetened-plain-refrigerated: 19.33 --- # Foods low in calories, vegetarian URL: https://nutritionizm.com/hubs/low-calorie-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by calories from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by kcal per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. tea-herbal-brewed-hohoysi-hopi: 2 2. soup-swanson-vegetable-broth: 6 3. lettuce-iceberg-raw: 14.455 4. celery-raw: 14.832 5. fish-broth: 16 6. radishes-raw: 16 7. lettuce-cos-or-romaine-raw: 17 8. squash-summer-scallop-raw: 18 9. chard-swiss-raw: 19 10. almond-milk-unsweetened-plain-refrigerated: 19.33 --- # Foods low in carbs URL: https://nutritionizm.com/hubs/low-carb/ Last verified: 2026-10-31 This guide presents common foods ranked by carbohydrates from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by carbs_g per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. beef-chuck-roast-boneless-choice-raw: 0 2. beef-flank-steak-boneless-choice-raw: 0 3. beef-grass-fed-ground-raw: 0 4. beef-new-zealand-imported-tenderloin-separable-lean-only-raw: 0 5. beef-ribeye-steak-boneless-choice-raw: 0 6. beef-top-sirloin-steak-separable-lean-only-trimmed-to-1-8-fat-choice-raw: 0 7. butter-clarified-butter-ghee: 0 8. chicken-breast-boneless-skinless-raw: 0 9. chicken-broilers-or-fryers-wing-meat-only-raw: 0 10. chicken-thigh-boneless-skinless-raw: 0 --- # Foods low in carbs, vegan URL: https://nutritionizm.com/hubs/low-carb-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by carbohydrates from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by carbs_g per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. margarine-spread-40-49-fat-tub: 0 2. oil-avocado: 0 3. oil-canola-172336: 0 4. oil-corn-and-canola: 0 5. oil-corn-peanut-and-olive: 0 6. oil-flaxseed-cold-pressed: 0 7. oil-industrial-mid-oleic-sunflower: 0 8. oil-olive-salad-or-cooking: 0 9. oil-peanut-salad-or-cooking: 0 10. oil-sesame-salad-or-cooking: 0 --- # Foods low in carbs, vegetarian URL: https://nutritionizm.com/hubs/low-carb-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by carbohydrates from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by carbs_g per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 0 2. margarine-spread-40-49-fat-tub: 0 3. oil-avocado: 0 4. oil-canola-172336: 0 5. oil-corn-and-canola: 0 6. oil-corn-peanut-and-olive: 0 7. oil-flaxseed-cold-pressed: 0 8. oil-industrial-mid-oleic-sunflower: 0 9. oil-olive-salad-or-cooking: 0 10. oil-peanut-salad-or-cooking: 0 --- # Foods low in fat URL: https://nutritionizm.com/hubs/low-fat/ Last verified: 2026-10-31 This guide presents common foods ranked by total fat from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fat_g per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. carbonated-beverage-cream-soda: 0 2. cheese-mozzarella-nonfat: 0 3. honey: 0 4. sugars-brown: 0 5. sugars-powdered: 0 6. jellies: 0.02 7. syrups-maple: 0.06 8. jams-and-preserves: 0.07 9. soup-swanson-vegetable-broth: 0.07 10. lettuce-iceberg-raw: 0.074 --- # Foods low in fat, vegan URL: https://nutritionizm.com/hubs/low-fat-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by total fat from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fat_g per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. carbonated-beverage-cream-soda: 0 2. honey: 0 3. sugars-brown: 0 4. sugars-powdered: 0 5. jellies: 0.02 6. syrups-maple: 0.06 7. jams-and-preserves: 0.07 8. soup-swanson-vegetable-broth: 0.07 9. lettuce-iceberg-raw: 0.074 10. cabbage-raw: 0.1 --- # Foods low in fat, vegetarian URL: https://nutritionizm.com/hubs/low-fat-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by total fat from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by fat_g per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. carbonated-beverage-cream-soda: 0 2. cheese-mozzarella-nonfat: 0 3. honey: 0 4. sugars-brown: 0 5. sugars-powdered: 0 6. jellies: 0.02 7. syrups-maple: 0.06 8. jams-and-preserves: 0.07 9. soup-swanson-vegetable-broth: 0.07 10. lettuce-iceberg-raw: 0.074 --- # Foods low in iron URL: https://nutritionizm.com/hubs/low-iron/ Last verified: 2026-10-31 This guide presents common foods ranked by iron from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by iron_mg per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 0 2. celery-raw: 0 3. cream-cheese-full-fat-block: 0 4. cream-heavy: 0 5. eggplant-raw: 0 6. fish-catfish-farm-raised-raw: 0 7. melons-honeydew-raw: 0 8. oil-avocado: 0 9. oil-canola-172336: 0 10. oil-corn-and-canola: 0 --- # Foods low in iron, vegan URL: https://nutritionizm.com/hubs/low-iron-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by iron from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by iron_mg per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. celery-raw: 0 2. eggplant-raw: 0 3. melons-honeydew-raw: 0 4. oil-avocado: 0 5. oil-canola-172336: 0 6. oil-corn-and-canola: 0 7. oil-flaxseed-cold-pressed: 0 8. oil-sesame-salad-or-cooking: 0 9. oil-soybean-lecithin: 0 10. oil-walnut: 0 --- # Foods low in iron, vegetarian URL: https://nutritionizm.com/hubs/low-iron-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by iron from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by iron_mg per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 0 2. celery-raw: 0 3. cream-cheese-full-fat-block: 0 4. cream-heavy: 0 5. eggplant-raw: 0 6. melons-honeydew-raw: 0 7. oil-avocado: 0 8. oil-canola-172336: 0 9. oil-corn-and-canola: 0 10. oil-flaxseed-cold-pressed: 0 --- # Foods low in potassium URL: https://nutritionizm.com/hubs/low-potassium/ Last verified: 2026-10-31 This guide presents common foods ranked by potassium from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by potassium_mg per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. oil-avocado: 0 2. oil-canola-172336: 0 3. oil-coconut: 0 4. oil-corn-and-canola: 0 5. oil-corn-peanut-and-olive: 0 6. oil-flaxseed-cold-pressed: 0 7. oil-industrial-mid-oleic-sunflower: 0 8. oil-peanut-salad-or-cooking: 0 9. oil-sesame-salad-or-cooking: 0 10. oil-soybean-lecithin: 0 --- # Foods low in potassium, vegan URL: https://nutritionizm.com/hubs/low-potassium-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by potassium from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by potassium_mg per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. oil-avocado: 0 2. oil-canola-172336: 0 3. oil-coconut: 0 4. oil-corn-and-canola: 0 5. oil-corn-peanut-and-olive: 0 6. oil-flaxseed-cold-pressed: 0 7. oil-industrial-mid-oleic-sunflower: 0 8. oil-peanut-salad-or-cooking: 0 9. oil-sesame-salad-or-cooking: 0 10. oil-soybean-lecithin: 0 --- # Foods low in potassium, vegetarian URL: https://nutritionizm.com/hubs/low-potassium-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by potassium from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by potassium_mg per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. oil-avocado: 0 2. oil-canola-172336: 0 3. oil-coconut: 0 4. oil-corn-and-canola: 0 5. oil-corn-peanut-and-olive: 0 6. oil-flaxseed-cold-pressed: 0 7. oil-industrial-mid-oleic-sunflower: 0 8. oil-peanut-salad-or-cooking: 0 9. oil-sesame-salad-or-cooking: 0 10. oil-soybean-lecithin: 0 --- # Foods low in protein URL: https://nutritionizm.com/hubs/low-protein/ Last verified: 2026-10-31 This guide presents common foods ranked by protein from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by protein_g per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 0 2. carbonated-beverage-cream-soda: 0 3. oil-avocado: 0 4. oil-canola-172336: 0 5. oil-coconut: 0 6. oil-corn-and-canola: 0 7. oil-corn-peanut-and-olive: 0 8. oil-industrial-mid-oleic-sunflower: 0 9. oil-olive-salad-or-cooking: 0 10. oil-peanut-salad-or-cooking: 0 --- # Foods low in protein, vegan URL: https://nutritionizm.com/hubs/low-protein-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by protein from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by protein_g per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. carbonated-beverage-cream-soda: 0 2. oil-avocado: 0 3. oil-canola-172336: 0 4. oil-coconut: 0 5. oil-corn-and-canola: 0 6. oil-corn-peanut-and-olive: 0 7. oil-industrial-mid-oleic-sunflower: 0 8. oil-olive-salad-or-cooking: 0 9. oil-peanut-salad-or-cooking: 0 10. oil-sesame-salad-or-cooking: 0 --- # Foods low in protein, vegetarian URL: https://nutritionizm.com/hubs/low-protein-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by protein from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by protein_g per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 0 2. carbonated-beverage-cream-soda: 0 3. oil-avocado: 0 4. oil-canola-172336: 0 5. oil-coconut: 0 6. oil-corn-and-canola: 0 7. oil-corn-peanut-and-olive: 0 8. oil-industrial-mid-oleic-sunflower: 0 9. oil-olive-salad-or-cooking: 0 10. oil-peanut-salad-or-cooking: 0 --- # Foods low in saturated fat URL: https://nutritionizm.com/hubs/low-saturated-fat/ Last verified: 2026-10-31 This guide presents common foods ranked by saturated fat from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by saturatedFat_g per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. carbonated-beverage-cream-soda: 0 2. cheese-mozzarella-nonfat: 0 3. egg-white-raw-fresh: 0 4. honey: 0 5. nectarines-raw: 0 6. rice-and-wheat-cereal-bar: 0 7. rice-crackers: 0 8. sauce-steak-tomato-based: 0 9. strawberries-raw: 0 10. sugars-brown: 0 --- # Foods low in saturated fat, vegan URL: https://nutritionizm.com/hubs/low-saturated-fat-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by saturated fat from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by saturatedFat_g per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. carbonated-beverage-cream-soda: 0 2. honey: 0 3. nectarines-raw: 0 4. rice-and-wheat-cereal-bar: 0 5. rice-crackers: 0 6. sauce-steak-tomato-based: 0 7. strawberries-raw: 0 8. sugars-brown: 0 9. sugars-powdered: 0 10. boysenberries-canned-heavy-syrup: 0.004 --- # Foods low in saturated fat, vegetarian URL: https://nutritionizm.com/hubs/low-saturated-fat-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by saturated fat from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by saturatedFat_g per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. carbonated-beverage-cream-soda: 0 2. cheese-mozzarella-nonfat: 0 3. egg-white-raw-fresh: 0 4. honey: 0 5. nectarines-raw: 0 6. rice-and-wheat-cereal-bar: 0 7. rice-crackers: 0 8. sauce-steak-tomato-based: 0 9. strawberries-raw: 0 10. sugars-brown: 0 --- # Foods low in sodium URL: https://nutritionizm.com/hubs/low-sodium/ Last verified: 2026-10-31 This guide presents common foods ranked by sodium from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by sodium_mg per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. apples-raw-without-skin: 0 2. beans-snap-green-raw: 0 3. blueberries-raw: 0 4. butter-clarified-butter-ghee: 0 5. cherries-sweet-raw: 0 6. chia-seeds-dry-raw: 0 7. einkorn-grain-dry-raw: 0 8. flour-chestnut: 0 9. grapefruit-raw-white-florida: 0 10. nuts-acorns-raw: 0 --- # Foods low in sodium, vegan URL: https://nutritionizm.com/hubs/low-sodium-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by sodium from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by sodium_mg per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. apples-raw-without-skin: 0 2. beans-snap-green-raw: 0 3. blueberries-raw: 0 4. cherries-sweet-raw: 0 5. chia-seeds-dry-raw: 0 6. einkorn-grain-dry-raw: 0 7. flour-chestnut: 0 8. grapefruit-raw-white-florida: 0 9. nuts-acorns-raw: 0 10. nuts-almonds-whole-raw: 0 --- # Foods low in sodium, vegetarian URL: https://nutritionizm.com/hubs/low-sodium-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by sodium from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by sodium_mg per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. apples-raw-without-skin: 0 2. beans-snap-green-raw: 0 3. blueberries-raw: 0 4. butter-clarified-butter-ghee: 0 5. cherries-sweet-raw: 0 6. chia-seeds-dry-raw: 0 7. einkorn-grain-dry-raw: 0 8. flour-chestnut: 0 9. grapefruit-raw-white-florida: 0 10. nuts-acorns-raw: 0 --- # Foods low in sugar URL: https://nutritionizm.com/hubs/low-sugar/ Last verified: 2026-10-31 This guide presents common foods ranked by sugars from lowest concentration to highest concentration for general dietary patterns across all common food categories. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by sugars_g per 100 g lowest concentration to highest concentration for all common food categories, selecting the top 10 qualifying foods. ## Ranked Foods 1. beef-chuck-for-stew-separable-lean-and-fat-all-grades-raw: 0 2. beef-chuck-for-stew-separable-lean-and-fat-choice-raw: 0 3. beef-grass-fed-ground-raw: 0 4. beef-new-zealand-imported-tenderloin-separable-lean-only-raw: 0 5. beef-top-sirloin-steak-separable-lean-only-trimmed-to-1-8-fat-choice-raw: 0 6. butter-clarified-butter-ghee: 0 7. cheese-feta: 0 8. cheese-swiss-171251: 0 9. chicken-broilers-or-fryers-drumstick-meat-and-skin-raw: 0 10. chicken-broilers-or-fryers-wing-meat-only-raw: 0 --- # Foods low in sugar, vegan URL: https://nutritionizm.com/hubs/low-sugar-vegan/ Last verified: 2026-10-31 This guide presents common foods ranked by sugars from lowest concentration to highest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by sugars_g per 100 g lowest concentration to highest concentration for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods. ## Ranked Foods 1. oil-canola-172336: 0 2. oil-corn-and-canola: 0 3. oil-corn-peanut-and-olive: 0 4. oil-flaxseed-cold-pressed: 0 5. oil-industrial-mid-oleic-sunflower: 0 6. oil-olive-salad-or-cooking: 0 7. oil-peanut-salad-or-cooking: 0 8. oil-sesame-salad-or-cooking: 0 9. oil-soybean-lecithin: 0 10. oil-walnut: 0 --- # Foods low in sugar, vegetarian URL: https://nutritionizm.com/hubs/low-sugar-vegetarian/ Last verified: 2026-10-31 This guide presents common foods ranked by sugars from lowest concentration to highest concentration for vegetarian eating patterns, excluding meat and seafood selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine. ## Ranking Rule Ranked by sugars_g per 100 g lowest concentration to highest concentration for vegetarian eating patterns (excluding meat and seafood), selecting the top 10 qualifying foods. ## Ranked Foods 1. butter-clarified-butter-ghee: 0 2. cheese-feta: 0 3. cheese-swiss-171251: 0 4. oil-canola-172336: 0 5. oil-corn-and-canola: 0 6. oil-corn-peanut-and-olive: 0 7. oil-flaxseed-cold-pressed: 0 8. oil-industrial-mid-oleic-sunflower: 0 9. oil-olive-salad-or-cooking: 0 10. oil-peanut-salad-or-cooking: 0 --- # Food Comparison Tool URL: https://nutritionizm.com/tools/compare/ Last verified: 2026-10-31 Side-by-side nutritional comparison of any two foods from the curated collection of 300 common whole foods. Data source: USDA FoodData Central (Foundation Foods and SR Legacy). Compare macronutrients and essential micronutrients per 100 grams or per typical serving with difference highlighting. Runs completely client-side in the browser with shareable URL query state (?a=slug&b=slug&basis=100g). --- # Recipe Nutrition Builder URL: https://nutritionizm.com/tools/recipe-builder/ Last verified: 2026-10-31 Calculate complete nutritional facts for custom recipes from USDA FoodData Central primary food composition data. Add ingredients, set gram weights, and specify servings to get aggregated totals per recipe batch and per individual serving. Summed from unrounded nutrient values to prevent rounding drift. Runs completely client-side in the browser with shareable URL state. --- # Daily Nutrient Target Finder URL: https://nutritionizm.com/tools/daily-target/ Last verified: 2026-10-31 Discover balanced whole-food combinations from USDA FoodData Central that reach a user-specified nutrient target. Select an essential nutrient (macros or micros) and enter a target amount to receive up to 8 deterministic combinations of 1 to 3 curated foods that reach 90 to 150 percent of the goal in typical serving portions. Note: Target amounts are user-defined; this tool does not provide medical or dietary advice. Runs completely client-side in the browser with shareable URL state. --- # Almond milk, unsweetened, plain, refrigerated: calories and nutrition URL: https://nutritionizm.com/food/almond-milk-unsweetened-plain-refrigerated/ Last verified: 2026-10-26 Almond milk has 19.33 kcal, 0.656 g protein, 1.558 g fat, and 0.671 g carbohydrates per 100 g. It also provides 157.5 mg calcium and 1.59 ug vitamin D. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 19.3 kcal | 1% | | Total Fat | 1.6 g | 2% | | Total Carbohydrate | 0.7 g | 0% | | Dietary Fiber | 0 g | 0% | | Protein | 0.7 g | 1% | | Sodium | 59.2 mg | 3% | | Calcium | 157.5 mg | 12% | | Folate | 0 µg | 0% | | Iron | 0.1 mg | 1% | | Magnesium | 8.2 mg | 2% | | Potassium | 49.3 mg | 1% | | Vitamin B12 | 0.4 µg | 19% | | Vitamin D | 1.6 µg | 8% | | Zinc | 0.1 mg | 1% | ## What is in it Almond milk is a beverage. Per 100 g, it has 19.33 kcal of energy, 0.656 g of protein, 1.558 g of total fat, and 0.671 g of carbohydrates. It has 0 g of dietary fiber and 59.22 mg of sodium. It also provides 157.5 mg of calcium, 1.59 ug of vitamin D, and 0.449 ug of vitamin B12. Other nutrients include iron, magnesium, potassium, and zinc in small amounts. ## What it means for your health Calcium is a mineral that helps build strong bones and teeth. Vitamin D is a nutrient that helps the body absorb calcium to keep bones strong. This food may contribute calcium and vitamin D to your day. It may also fit into a diet that includes plant-based drinks. ## Good to know This food is unsweetened and plain. It contains no dietary fiber per 100 g. It has 0 ug of folate. The sodium amount is 59.22 mg per 100 g. Check the label for serving size and other ingredients. This is general education, not medical advice. --- # Apples, raw, without skin: calories and nutrition URL: https://nutritionizm.com/food/apples-raw-without-skin/ Last verified: 2026-10-26 Apples, raw, without skin provide 48 kcal, 12.76 g carbohydrates, 10.1 g total sugars, 1.3 g fiber, and 0.13 g fat per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 48 kcal | 2% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 12.8 g | 5% | | Sugars | 10.1 g | 20% | | Dietary Fiber | 1.3 g | 5% | | Protein | 0.3 g | 1% | | Sodium | 0 mg | 0% | | Calcium | 5 mg | 0% | | Folate | 0 µg | 0% | | Iron | 0.1 mg | 0% | | Magnesium | 4 mg | 1% | | Potassium | 90 mg | 2% | | Vitamin A | 2 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 4 mg | 4% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 0% | ## Standard servings - 1 cup slices: 110 g - 1 large (3-1/4" dia): 216 g - 1 medium (3" dia): 161 g - 1 small (2-3/4" dia): 132 g ## What is in it Apples, raw, without skin are a fruit. Per 100 g, they provide 48 kcal of energy. They contain 12.76 g of carbohydrates, including 10.1 g of total sugars. They have 1.3 g of dietary fiber and 0.27 g of protein. Total fat is 0.13 g, with 0.021 g saturated fat. Sodium is 0 mg. This food also has small amounts of calcium, iron, magnesium, potassium, zinc, vitamin C, and vitamin A. ## What it means for your health This food is low in calories and fat. It has no sodium. The fiber and natural sugars may contribute to daily intake of carbohydrates. Vitamin C and potassium are present in small amounts and may add to overall nutrition. ## Good to know Common servings include 1 cup slices at 110 g, 1 small apple at 132 g, 1 medium apple at 161 g, and 1 large apple at 216 g. This is general education, not medical advice. --- # Asparagus, raw: calories and nutrition URL: https://nutritionizm.com/food/asparagus-raw/ Last verified: 2026-10-26 Raw asparagus has 20 kcal, 2.2 g protein, 0.12 g fat, 2.1 g fiber, 52 ug folate, and 2.14 mg iron per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 20 kcal | 1% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 3.9 g | 1% | | Sugars | 1.9 g | 4% | | Dietary Fiber | 2.1 g | 8% | | Protein | 2.2 g | 4% | | Sodium | 2 mg | 0% | | Calcium | 24 mg | 2% | | Folate | 52 µg | 13% | | Iron | 2.1 mg | 12% | | Magnesium | 14 mg | 3% | | Potassium | 202 mg | 4% | | Vitamin A | 38 µg | 4% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 5.6 mg | 6% | | Vitamin D | 0 µg | 0% | | Zinc | 0.5 mg | 5% | ## Standard servings - 1 cup: 134 g - 1 spear, small (5" long or less): 12 g - 1 spear, medium (5-1/4" to 7" long): 16 g - 1 spear, large (7-1/4" to 8-1/2"): 20 g - 1 spear, extra large (8-3/4" to 10" long): 24 g - 1 spear tip (2" long or less): 3.5 g ## What is in it Raw asparagus is a vegetable. Per 100 g, it has 20 kcal of energy. It provides 2.2 g of protein and 0.12 g of total fat. It has 3.88 g of carbohydrates, including 1.88 g of total sugars and 2.1 g of dietary fiber. It also contains 52 ug of folate, 2.14 mg of iron, 202 mg of potassium, 24 mg of calcium, and 5.6 mg of vitamin C. ## What it means for your health Dietary fiber is a type of carbohydrate found in plant foods. Iron helps the body make hemoglobin, which carries oxygen in red blood cells. Potassium and folate are nutrients that may support body functions. This food is low in sodium, with 2 mg per 100 g. ## Good to know One cup of this food weighs 134 g. A small spear weighs 12 g. It has no vitamin D and no vitamin B12. This is general education, not medical advice. --- # Bananas, raw: calories and nutrition URL: https://nutritionizm.com/food/bananas-raw/ Last verified: 2026-10-26 Raw bananas give about 89 kcal, 1.09 g protein, 0.33 g fat, 22.84 g carbs (including 12.23 g sugars) and 2.6 g fiber per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 89 kcal | 4% | | Total Fat | 0.3 g | 0% | | Saturated Fat | 0.1 g | 1% | | Total Carbohydrate | 22.8 g | 8% | | Sugars | 12.2 g | 24% | | Dietary Fiber | 2.6 g | 9% | | Protein | 1.1 g | 2% | | Sodium | 1 mg | 0% | | Calcium | 5 mg | 0% | | Folate | 20 µg | 5% | | Iron | 0.3 mg | 1% | | Magnesium | 27 mg | 6% | | Potassium | 358 mg | 8% | | Vitamin A | 3 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 8.7 mg | 10% | | Vitamin D | 0 µg | 0% | | Zinc | 0.2 mg | 1% | ## Standard servings - 1 cup, mashed: 225 g - 1 cup, sliced: 150 g - 1 extra small (less than 6" long): 81 g - 1 small (6" to 6-7/8" long): 101 g - 1 medium (7" to 7-7/8" long): 118 g - 1 large (8" to 8-7/8" long): 136 g - 1 extra large (9" or longer): 152 g - 1 NLEA serving: 126 g ## What is in it A 100 g serving of raw banana contains 89 kcal of energy. It provides 1.09 g protein, 0.33 g total fat (0.112 g saturated), 22.84 g carbohydrates, and 12.23 g total sugars. Fiber is 2.6 g. Key minerals include 358 mg potassium, 27 mg magnesium, 5 mg calcium, and 0.26 mg iron. Vitamins are 8.7 mg vitamin C, 3 µg vitamin A, and small amounts of zinc and folate. ## What it means for your health The natural sugars give quick energy, while the fiber may help keep digestion regular. Potassium supports normal heart function, and vitamin C is an antioxidant that may aid immune health. Because the fat and sodium are low, bananas fit well in a balanced diet. Studies suggest that high added‑sugar intake is linked to heart disease, but the sugars in whole fruit are naturally occurring. ## Good to know One medium banana (about 118 g) is a common serving. Bananas are low in saturated fat and sodium. They can be eaten fresh, sliced, or mashed in recipes. This is general education, not medical advice. ## Cited research (DOI) - https://doi.org/10.1001/jamainternmed.2013.13563 - https://doi.org/10.1111/obr.12040 - https://doi.org/10.1002/14651858.cd000980.pub4 --- # Beans, snap, green, raw: calories and nutrition URL: https://nutritionizm.com/food/beans-snap-green-raw/ Last verified: 2026-10-26 Green beans have 33.568 kcal, 1.969 g protein, 0.275 g total fat, 7.412 g carbohydrates, and 3.011 g dietary fiber per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 33.6 kcal | 2% | | Total Fat | 0.3 g | 0% | | Total Carbohydrate | 7.4 g | 3% | | Dietary Fiber | 3 g | 11% | | Protein | 2 g | 4% | | Sodium | 0 mg | 0% | | Calcium | 40.1 mg | 3% | | Iron | 0.7 mg | 4% | | Magnesium | 28.2 mg | 7% | | Potassium | 290.4 mg | 6% | | Zinc | 0.4 mg | 3% | ## What is in it Green beans are a vegetable. Per 100 g, it contains 33.568 kcal, 1.969 g protein, 0.275 g total fat, 7.412 g carbohydrates, and 3.011 g dietary fiber. It also contains 40.05 mg calcium, 0.652 mg iron, 28.21 mg magnesium, 290.4 mg potassium, 0.35 mg zinc, and 0 mg sodium. ## What it means for your health Dietary fiber is a type of carbohydrate that the body cannot digest. Magnesium may help with muscle and nerve function, blood sugar control, and bone health. Potassium may help control blood pressure and support heart health. This food has no sodium. ## Good to know This food provides 3.011 g of fiber per 100 g. It also provides 290.4 mg of potassium per 100 g. Eating a variety of vegetables can be part of a balanced diet. This is general education, not medical advice. --- # Beets, raw: calories and nutrition URL: https://nutritionizm.com/food/beets-raw/ Last verified: 2026-10-26 Per 100 g, Beets, raw has 1.688 g of protein, 0.302 g of fat, and 8.787 g of carbohydrates. It also provides 3.119 g of fiber and 341.5 mg of potassium. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 41 kcal | 2% | | Total Fat | 0.3 g | 0% | | Total Carbohydrate | 8.8 g | 3% | | Dietary Fiber | 3.1 g | 11% | | Protein | 1.7 g | 3% | | Sodium | 111.6 mg | 5% | | Calcium | 13.8 mg | 1% | | Iron | 0.4 mg | 2% | | Magnesium | 21 mg | 5% | | Potassium | 341.5 mg | 7% | | Zinc | 0.3 mg | 3% | ## What is in it Beets, raw is a vegetable. Per 100 g, it has 1.688 g of protein and 0.302 g of total fat. It also has 8.787 g of carbohydrates and 3.119 g of dietary fiber. Other nutrients include 111.6 mg of sodium, 13.82 mg of calcium, and 0.428 mg of iron. It provides 21.01 mg of magnesium, 341.5 mg of potassium, and 0.31 mg of zinc. ## What it means for your health Dietary fiber is a type of carbohydrate found in plant foods. This food gives 3.119 g of fiber per 100 g, which may support digestion. Potassium is a mineral that helps control fluid balance and nerve signals in the body. With 341.5 mg of potassium per 100 g, it may help with these body functions. Magnesium is a mineral that your body needs to stay healthy. This food has 21.01 mg of magnesium per 100 g. ## Good to know This food is low in fat, with only 0.302 g of total fat per 100 g. It also contains 8.787 g of carbohydrates per 100 g. This is general education, not medical advice. --- # Beverages, rice milk, unsweetened: calories and nutrition URL: https://nutritionizm.com/food/beverages-rice-milk-unsweetened/ Last verified: 2026-10-26 Unsweetened rice milk provides about 47 kcal, 0.28 g protein, 0.97 g fat, 9.17 g carbs, 5.28 g sugars, 118 mg calcium, and 0.63 µg vitamin B12 per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 47 kcal | 2% | | Total Fat | 1 g | 1% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 9.2 g | 3% | | Sugars | 5.3 g | 11% | | Dietary Fiber | 0.3 g | 1% | | Protein | 0.3 g | 1% | | Sodium | 39 mg | 2% | | Calcium | 118 mg | 9% | | Folate | 2 µg | 1% | | Iron | 0.2 mg | 1% | | Magnesium | 11 mg | 3% | | Potassium | 27 mg | 1% | | Vitamin A | 63 µg | 7% | | Vitamin B12 | 0.6 µg | 26% | | Vitamin C | 0 mg | 0% | | Vitamin D | 1 µg | 5% | | Zinc | 0.1 mg | 1% | ## Standard servings - 8 fl oz (approximate weight, 1 serving): 240 g ## What is in it Unsweetened rice milk is a plant based beverage. Per 100 g it provides 47 kcal, 0.28 g protein, 0.97 g total fat, 0 g saturated fat, 9.17 g carbohydrates, 5.28 g total sugars, 0.3 g dietary fiber, 39 mg sodium, 118 mg calcium, 0.2 mg iron, 11 mg magnesium, 27 mg potassium, 0.13 mg zinc, 0 mg vitamin C, 63 µg vitamin A, 1 µg vitamin D, 0.63 µg vitamin B12, and 2 µg folate. ## What it means for your health The calcium and vitamin B12 in this food are linked to bone health and nerve function. The low amount of fat and saturated fat may support a diet that limits fat intake. The sugars supply energy but the total amount is modest compared with daily limits. The protein content is low so it is not a major source of protein. ## Good to know A typical serving of 240 g (about 8 fl oz) provides roughly 2.4 times the per 100 g values. Because the product is labeled unsweetened it does not contain added sweeteners. It can be used as a milk alternative in cereals or smoothies. This is general education, not medical advice. --- # Beverages, tea, black, ready to drink: calories and nutrition URL: https://nutritionizm.com/food/beverages-tea-black-ready-to-drink/ Last verified: 2026-10-26 Black ready-to-drink tea has 0 kcal and 2 mg sodium per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 0 kcal | 0% | | Total Fat | 0 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 0 g | 0% | | Sugars | 0 g | 0% | | Dietary Fiber | 0 g | 0% | | Protein | 0 g | 0% | | Sodium | 2 mg | 0% | | Calcium | 0 mg | 0% | | Folate | 0 µg | 0% | | Iron | 0 mg | 0% | | Magnesium | 0 mg | 0% | | Potassium | 0 mg | 0% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0 µg | 0% | | Zinc | 0 mg | 0% | ## Standard servings - 16 fl oz: 473 g ## What is in it Black ready-to-drink tea has 0 kcal per 100 g. It has 0 g protein, 0 g total fat, 0 g saturated fat, 0 g carbohydrates, 0 g total sugars, and 0 g dietary fiber. Sodium is 2 mg per 100 g. Calcium, iron, magnesium, potassium, zinc, vitamin C, vitamin A, vitamin D, vitamin B12, and folate are 0 per 100 g. A common serving is 16 fl oz, or 473 g. ## What it means for your health This food adds almost no calories, fat, sugar, or fiber per 100 g. Sodium is present at 2 mg per 100 g. Sodium is a mineral found in salt. It may play a role in fluid balance, but needs vary. A drink with 0 kcal may fit a low-calorie choice, but overall diet matters. ## Good to know Values are per 100 g, and a 16 fl oz serving is 473 g. Check labels for added ingredients, since ready-to-drink teas can differ. This is general education, not medical advice. --- # Beverages, tea, green, brewed, regular: calories and nutrition URL: https://nutritionizm.com/food/beverages-tea-green-brewed-regular/ Last verified: 2026-10-26 Green brewed tea provides about 1 kcal, 0.22 g protein, and small amounts of iron (0.02 mg), magnesium (1 mg) and potassium (8 mg) per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 1 kcal | 0% | | Total Fat | 0 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 0 g | 0% | | Sugars | 0 g | 0% | | Dietary Fiber | 0 g | 0% | | Protein | 0.2 g | 0% | | Sodium | 1 mg | 0% | | Calcium | 0 mg | 0% | | Folate | 0 µg | 0% | | Iron | 0 mg | 0% | | Magnesium | 1 mg | 0% | | Potassium | 8 mg | 0% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0 µg | 0% | | Zinc | 0 mg | 0% | ## Standard servings - 1 cup: 245 g - 1 fl oz: 29.6 g ## What is in it Green tea contains 1 kcal of energy, 0.22 g protein, and virtually no fat or carbs. It has 0 g total sugars and 0 g dietary fiber. Minerals include 1 mg magnesium, 8 mg potassium, 1 mg sodium, 0.02 mg iron, and 0.01 mg zinc. Vitamins and other nutrients are listed as 0. ## What it means for your health The low calorie content may help keep overall energy intake modest. Small amounts of magnesium and potassium may support normal muscle and nerve function. The trace iron may contribute to iron intake, though the amount is very low. ## Good to know A typical cup (about 245 g) of brewed green tea provides roughly the same nutrients in a larger volume, still with only a few calories. The drink contains no fat, sugar, or caffeine information here, making it a plain hydration option. This is general education, not medical advice. --- # Blackberries, raw: calories and nutrition URL: https://nutritionizm.com/food/blackberries-raw/ Last verified: 2026-10-26 Blackberries provide about 43 kcal, 1.39 g protein, 5.3 g fiber and 21 mg vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 43 kcal | 2% | | Total Fat | 0.5 g | 1% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 9.6 g | 3% | | Sugars | 4.9 g | 10% | | Dietary Fiber | 5.3 g | 19% | | Protein | 1.4 g | 3% | | Sodium | 1 mg | 0% | | Calcium | 29 mg | 2% | | Folate | 25 µg | 6% | | Iron | 0.6 mg | 3% | | Magnesium | 20 mg | 5% | | Potassium | 162 mg | 3% | | Vitamin A | 11 µg | 1% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 21 mg | 23% | | Vitamin D | 0 µg | 0% | | Zinc | 0.5 mg | 5% | ## Standard servings - 1 cup: 144 g ## What is in it - Energy: 43 kcal - Protein: 1.39 g - Total fat: 0.49 g - Carbohydrates: 9.61 g (including 4.88 g sugars) - Dietary fiber: 5.3 g - Vitamin C: 21 mg - Calcium: 29 mg - Potassium: 162 mg - Iron: 0.62 mg - Magnesium: 20 mg - Zinc: 0.53 mg - Vitamin A: 11 µg ## What it means for your health Blackberries are low in calories and fat. The fiber amount may help keep digestion regular. Vitamin C is an antioxidant that may support immune function. The sugar content is modest, about 5 g per 100 g, which may provide quick energy. The potassium and magnesium contribute to normal muscle function. ## Good to know One cup (about 144 g) of raw blackberries is a typical serving. They are a fruit that can be eaten fresh, added to cereals, or used in smoothies. Store them in the refrigerator and wash before eating. This is general education, not medical advice. --- # Blueberries, raw: calories and nutrition URL: https://nutritionizm.com/food/blueberries-raw/ Last verified: 2026-10-26 Blueberries, raw have 57.385 kcal, 14.572 g of carbohydrates, 0.703 g of protein, and 8.059 mg of vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 57.4 kcal | 3% | | Total Fat | 0.3 g | 0% | | Total Carbohydrate | 14.6 g | 5% | | Protein | 0.7 g | 1% | | Sodium | 0 mg | 0% | | Calcium | 11.7 mg | 1% | | Iron | 0.3 mg | 2% | | Magnesium | 6.2 mg | 1% | | Potassium | 85.6 mg | 2% | | Vitamin C | 8.1 mg | 9% | | Zinc | 0.1 mg | 1% | ## What is in it Blueberries, raw are a fruit. Per 100 g, this food provides 57.385 kcal of energy. It has 14.572 g of carbohydrates, 0.703 g of protein, and 0.306 g of total fat. It also contains 8.059 mg of vitamin C, 85.64 mg of potassium, 11.69 mg of calcium, 6.179 mg of magnesium, 0.34 mg of iron, 0.085 mg of zinc, and 0 mg of sodium. ## What it means for your health Energy provides the body with the power it needs to function. Carbohydrates are a main part of this food. Vitamin C may help the immune system. Potassium may support nerve and muscle function. This food has no sodium. ## Good to know This food is low in total fat. It is a fruit with natural carbohydrates. This is general education, not medical advice. --- # Broccoli, raw: calories and nutrition URL: https://nutritionizm.com/food/broccoli-raw/ Last verified: 2026-10-26 Raw broccoli has 32 kcal, 2.57 g protein, 0.34 g fat, 2.4 g fiber, 53.3 mg vitamin C, and 65 ug folate per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 32 kcal | 2% | | Total Fat | 0.3 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 6.3 g | 2% | | Dietary Fiber | 2.4 g | 9% | | Protein | 2.6 g | 5% | | Sodium | 36 mg | 2% | | Calcium | 46 mg | 4% | | Folate | 65 µg | 16% | | Iron | 0.7 mg | 4% | | Magnesium | 21 mg | 5% | | Potassium | 303 mg | 6% | | Vitamin A | 8 µg | 1% | | Vitamin C | 53.3 mg | 59% | | Zinc | 0.4 mg | 4% | ## Standard servings - 1 chopped: 76 g ## What is in it Broccoli, raw has 32 kcal per 100 g. It has 2.57 g of protein, 0.34 g of total fat, and 0.039 g of saturated fat. It has 6.29 g of carbohydrates and 2.4 g of dietary fiber. It has 36 mg of sodium, 46 mg of calcium, 0.69 mg of iron, 21 mg of magnesium, 303 mg of potassium, and 0.42 mg of zinc. It also has 53.3 mg of vitamin C, 8 ug of vitamin A, and 65 ug of folate. ## What it means for your health Dietary fiber may help with digestion. Vitamin C may support the immune system. Folate may support cell growth. Potassium may help with fluid balance. Calcium and magnesium may support bone health. Iron may help carry oxygen in the blood. These are general links, not medical advice. ## Good to know One chopped serving is 76 g. This food is a vegetable. It is low in fat. It provides several vitamins and minerals. This is general education, not medical advice. --- # Brussels sprouts, raw: calories and nutrition URL: https://nutritionizm.com/food/brussels-sprouts-raw/ Last verified: 2026-10-26 Raw Brussels sprouts give about 4 g protein, 0.6 g fat, 9.6 g carbs and 4.8 g fiber per 100 g, plus 477 mg potassium. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 48.8 kcal | 2% | | Total Fat | 0.6 g | 1% | | Total Carbohydrate | 9.6 g | 3% | | Dietary Fiber | 4.8 g | 17% | | Protein | 4 g | 8% | | Sodium | 25.7 mg | 1% | | Calcium | 38.6 mg | 3% | | Iron | 0.7 mg | 4% | | Magnesium | 25 mg | 6% | | Potassium | 476.8 mg | 10% | | Zinc | 0.4 mg | 3% | ## What is in it Raw Brussels sprouts contain about 3.984 grams of protein, 0.565 grams of fat, 9.616 grams of carbohydrates and 4.785 grams of dietary fiber per 100 grams. They also provide 25.74 milligrams of sodium, 38.64 milligrams of calcium, 0.731 milligrams of iron, 25 milligrams of magnesium, 476.8 milligrams of potassium and 0.366 milligrams of zinc. ## What it means for your health The fiber in this food may help keep digestion regular. Potassium is linked to normal fluid balance and nerve function. Protein contributes to building and repairing body tissues. The low fat and low sodium content make it a light choice for many meals. ## Good to know You can eat Brussels sprouts raw in salads or lightly steam them to keep most nutrients. Cooking may reduce some vitamins but the fiber and minerals stay largely intact. Store them in the refrigerator and use within a few days for best quality. This is general education, not medical advice. --- # Cabbage, raw: calories and nutrition URL: https://nutritionizm.com/food/cabbage-raw/ Last verified: 2026-10-26 Raw cabbage has 25 kcal, 1.28 g protein, 0.1 g fat, and 2.5 g fiber per 100 g. It also provides 36.6 mg vitamin C and 43 ug folate. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 25 kcal | 1% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 5.8 g | 2% | | Sugars | 3.2 g | 6% | | Dietary Fiber | 2.5 g | 9% | | Protein | 1.3 g | 3% | | Sodium | 18 mg | 1% | | Calcium | 40 mg | 3% | | Folate | 43 µg | 11% | | Iron | 0.5 mg | 3% | | Magnesium | 12 mg | 3% | | Potassium | 170 mg | 4% | | Vitamin A | 5 µg | 1% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 36.6 mg | 41% | | Vitamin D | 0 µg | 0% | | Zinc | 0.2 mg | 2% | ## Standard servings - 1 cup, chopped: 89 g - 1 cup, shredded: 70 g - 1 head, large (about 7" dia): 1248 g - 1 leaf, large: 33 g - 1 head, medium (about 5-3/4" dia): 908 g - 1 leaf, medium: 23 g - 1 head, small (about 4-1/2" dia): 714 g - 1 leaf: 15 g ## What is in it Raw cabbage is a vegetable that is low in calories. Per 100 g, it has 25 kcal, 1.28 g of protein, and 0.1 g of total fat. It provides 5.8 g of carbohydrates, including 3.2 g of total sugars and 2.5 g of dietary fiber. You also get 36.6 mg of vitamin C, 43 ug of folate, 170 mg of potassium, and 40 mg of calcium. ## What it means for your health Dietary fiber is a type of carbohydrate that the body cannot digest. Fiber may help with digestion. Vitamin C and folate are nutrients your body uses for everyday functions. Potassium may support normal body processes. This food is low in saturated fat, with 0.034 g per 100 g. ## Good to know Common serving sizes include 1 cup chopped at 89 g and 1 cup shredded at 70 g. One large leaf weighs about 33 g. Raw cabbage can be eaten in salads or slaws. This is general education, not medical advice. --- # Carambola, (starfruit), raw: calories and nutrition URL: https://nutritionizm.com/food/carambola-starfruit-raw/ Last verified: 2026-10-26 Per 100 g, it has 31 kcal, 1.04 g of protein, 0.33 g of total fat, 6.73 g of carbohydrates, 3.98 g of total sugars, 2.8 g of dietary fiber, 133 mg of potassium, and 34.4 mg of vitamin C. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 31 kcal | 2% | | Total Fat | 0.3 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 6.7 g | 2% | | Sugars | 4 g | 8% | | Dietary Fiber | 2.8 g | 10% | | Protein | 1 g | 2% | | Sodium | 2 mg | 0% | | Calcium | 3 mg | 0% | | Folate | 12 µg | 3% | | Iron | 0.1 mg | 0% | | Magnesium | 10 mg | 2% | | Potassium | 133 mg | 3% | | Vitamin A | 3 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 34.4 mg | 38% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 cup, cubes: 132 g - 1 cup, sliced: 108 g - 1 large (4-1/2" long): 124 g - 1 medium (3-5/8" long): 91 g - 1 small (3-1/8" long): 70 g ## What is in it Carambola has 31 kcal per 100 g. It gives 1.04 g of protein and 0.33 g of total fat. It contains 6.73 g of carbohydrates, with 3.98 g of total sugars and 2.8 g of dietary fiber. It also has 133 mg of potassium, 34.4 mg of vitamin C, and 10 mg of magnesium. Smaller amounts include 3 mg of calcium, 0.08 mg of iron, and 12 ug of folate. ## What it means for your health Dietary fiber may help digestion. Vitamin C may help the immune system. Potassium may help keep blood pressure in a normal range. This food is low in fat and sodium. ## Good to know It is a fruit. It has no vitamin D and no vitamin B12. It has very little saturated fat, at 0.019 g per 100 g. It also provides 2 mg of sodium per 100 g. This is general education, not medical advice. --- # Celery, raw: calories and nutrition URL: https://nutritionizm.com/food/celery-raw/ Last verified: 2026-10-26 Celery is low in calories, with 14.8 kcal per 100 g, and contains small amounts of protein, fat, and carbohydrates, plus potassium, sodium, calcium, magnesium, and zinc. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 14.8 kcal | 1% | | Total Fat | 0.2 g | 0% | | Total Carbohydrate | 3.3 g | 1% | | Protein | 0.5 g | 1% | | Sodium | 97.2 mg | 4% | | Calcium | 46.3 mg | 4% | | Iron | 0 mg | 0% | | Magnesium | 10.9 mg | 3% | | Potassium | 265.2 mg | 6% | | Zinc | 0.1 mg | 1% | ## What is in it Celery is a raw vegetable that has 14.8 kcal per 100 g. It has 0.5 g protein, 0.2 g fat, and 3.3 g carbohydrates. It also contains 97 mg sodium, 46 mg calcium, 265 mg potassium, 11 mg magnesium, and 0.1 mg zinc. ## What it means for your health The calories are very low, so it can fit into many diets. The protein and fat are small, so it is not a major source of those nutrients. Potassium may help keep blood pressure balanced. Calcium helps build strong bones and teeth. Sodium is a mineral that is needed for body fluids, but it is only 97 mg per 100 g, so it is low compared to many foods. Magnesium supports muscle and nerve function. Zinc is important for the immune system. ## Good to know Celery is crunchy and hydrating because it has a high water content. It is a good snack for people who want a low calorie option. It can be eaten raw or added to salads, soups, or smoothies. This is general education, not medical advice. --- # Chard, swiss, raw: calories and nutrition URL: https://nutritionizm.com/food/chard-swiss-raw/ Last verified: 2026-10-26 Swiss chard provides 19 kcal, 1.8 g protein, 0.2 g fat, 3.7 g carbs, 1.6 g fiber, 30 mg vitamin C, 306 µg vitamin A, and 81 mg magnesium per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 19 kcal | 1% | | Total Fat | 0.2 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 3.7 g | 1% | | Sugars | 1.1 g | 2% | | Dietary Fiber | 1.6 g | 6% | | Protein | 1.8 g | 4% | | Sodium | 213 mg | 9% | | Calcium | 51 mg | 4% | | Folate | 14 µg | 4% | | Iron | 1.8 mg | 10% | | Magnesium | 81 mg | 19% | | Potassium | 379 mg | 8% | | Vitamin A | 306 µg | 34% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 30 mg | 33% | | Vitamin D | 0 µg | 0% | | Zinc | 0.4 mg | 3% | ## Standard servings - 1 cup: 36 g - 1 leaf: 48 g ## What is in it Swiss chard is a leafy vegetable. In 100 grams it contains 19 kcal, 1.8 grams of protein, 0.2 grams of fat, 3.7 grams of carbohydrates, 1.1 grams of sugars, and 1.6 grams of dietary fiber. It also provides 213 milligrams of sodium, 51 milligrams of calcium, 1.8 milligrams of iron, 81 milligrams of magnesium, 379 milligrams of potassium, 0.36 milligrams of zinc, 30 milligrams of vitamin C, 306 micrograms of vitamin A, and 14 micrograms of folate. A typical cup is about 36 grams and a single leaf is about 48 grams. ## What it means for your health The vitamin A in chard is linked to normal vision and immune function. Vitamin C may help protect cells from damage and supports the immune system. Magnesium plays a role in muscle and nerve function. The fiber content can aid digestion and help you feel full. Because it is low in calories and fat, it can fit easily into a balanced eating plan. ## Good to know Chard can be eaten raw in salads or cooked in soups and stir fries. Cooking may reduce some vitamin C but can make other nutrients easier to absorb. Wash the leaves well to remove any grit. This is general education, not medical advice. --- # Clementines, raw: calories and nutrition URL: https://nutritionizm.com/food/clementines-raw/ Last verified: 2026-10-26 Clementines, raw provide 47 kcal, 0.85 g protein, 0.15 g fat, 12.02 g carbs, 9.18 g sugars, 1.7 g fiber, 48.8 mg vitamin C, 177 mg potassium, and 30 mg calcium per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 47 kcal | 2% | | Total Fat | 0.2 g | 0% | | Total Carbohydrate | 12 g | 4% | | Sugars | 9.2 g | 18% | | Dietary Fiber | 1.7 g | 6% | | Protein | 0.9 g | 2% | | Sodium | 1 mg | 0% | | Calcium | 30 mg | 2% | | Folate | 24 µg | 6% | | Iron | 0.1 mg | 1% | | Magnesium | 10 mg | 2% | | Potassium | 177 mg | 4% | | Vitamin C | 48.8 mg | 54% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 fruit: 74 g ## What is in it Clementines, raw are a fruit with 47 kcal, 0.85 g protein, 0.15 g fat, 12.02 g carbs, 9.18 g sugars, 1.7 g fiber, 48.8 mg vitamin C, 177 mg potassium, and 30 mg calcium per 100 g. ## What it means for your health Clementines, raw are a good source of vitamin C, which is linked to immune support. They also provide potassium, which may help regulate blood pressure. The fiber in clementines, raw may support digestive health. However, the sugars in clementines, raw are simple carbohydrates that provide quick energy for the body. ## Good to know Clementines, raw are a good source of vitamin C, which is linked to immune support. They also provide potassium, which may help regulate blood pressure. The fiber in clementines, raw may support digestive health. This is general education, not medical advice. ## Cited research (DOI) - https://doi.org/10.1001/jamainternmed.2013.13563 - https://doi.org/10.1111/obr.12040 - https://doi.org/10.1002/14651858.cd000980.pub4 --- # Cloudberries, raw (Alaska Native): calories and nutrition URL: https://nutritionizm.com/food/cloudberries-raw-alaska-native/ Last verified: 2026-10-26 Raw cloudberries provide 51 kcal, 2.4 g protein, 0.8 g fat, 8.6 g carbs, 18 mg calcium, 0.7 mg iron, and 158 mg vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 51 kcal | 3% | | Total Fat | 0.8 g | 1% | | Total Carbohydrate | 8.6 g | 3% | | Protein | 2.4 g | 5% | | Calcium | 18 mg | 1% | | Iron | 0.7 mg | 4% | | Vitamin C | 158 mg | 176% | ## What is in it Raw cloudberries are low in calories. Each 100 g has 51 kcal, 2.4 g of protein, 0.8 g of fat, and 8.6 g of carbohydrates. They also provide 18 mg of calcium, 0.7 mg of iron, and 158 mg of vitamin C. Vitamin C is the most prominent nutrient in this list. The facts list 158 mg per 100 g. Protein and iron are also present in smaller amounts. ## What it means for your health Protein helps build and repair tissues throughout the body. Iron helps your body make hemoglobin, a protein that carries oxygen in red blood cells. Calcium is a mineral that supports bones and teeth. Vitamin C is linked to normal immune function and helps your body absorb iron from plant foods. Because this food has 2.4 g of protein per 100 g, it adds some protein to your diet. Its 0.7 mg of iron per 100 g adds a small amount of iron. The 158 mg of vitamin C per 100 g makes it a notable source of this vitamin. ## Good to know Cloudberries are a whole food that fits into many eating patterns. Their 8.6 g of carbohydrates per 100 g come with 51 kcal. They also contain 0.8 g of fat per 100 g. This is general education, not medical advice. --- # Corn, sweet, white, raw: calories and nutrition URL: https://nutritionizm.com/food/corn-sweet-white-raw/ Last verified: 2026-10-26 Sweet corn has 86 kcal, 3.22 g of protein, and 2.7 g of dietary fiber per 100 g. It also provides 270 mg of potassium and 46 ug of folate per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 86 kcal | 4% | | Total Fat | 1.2 g | 2% | | Saturated Fat | 0.2 g | 1% | | Total Carbohydrate | 19 g | 7% | | Sugars | 3.2 g | 6% | | Dietary Fiber | 2.7 g | 10% | | Protein | 3.2 g | 6% | | Sodium | 15 mg | 1% | | Calcium | 2 mg | 0% | | Folate | 46 µg | 12% | | Iron | 0.5 mg | 3% | | Magnesium | 37 mg | 9% | | Potassium | 270 mg | 6% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 6.8 mg | 8% | | Vitamin D | 0 µg | 0% | | Zinc | 0.5 mg | 4% | ## Standard servings - 1 ear, small (5-1/2" to 6-1/2" long): 73 g - 1 ear, medium (6-3/4" to 7-1/2" long): 90 g - 1 ear, large (7-3/4" to 9" long): 143 g - 1 cup kernels: 154 g ## What is in it Sweet corn provides 86 kcal per 100 g. It has 3.22 g of protein, 1.18 g of total fat, and 19.02 g of carbohydrates. It also has 2.7 g of dietary fiber and 3.22 g of total sugars. Key minerals include 270 mg of potassium, 37 mg of magnesium, and 15 mg of sodium. It offers 6.8 mg of vitamin C and 46 ug of folate per 100 g. ## What it means for your health Dietary fiber may help with digestion. Potassium may support normal body functions. Magnesium may help with muscle and nerve function. Vitamin C may support the immune system. Folate may support cell growth. These are general roles of these nutrients. ## Good to know A small ear is about 73 g. A medium ear is about 90 g. A large ear is about 143 g. One cup of kernels is about 154 g. This food has no vitamin A, vitamin D, or vitamin B12 per 100 g. This is general education, not medical advice. --- # Cranberries, raw: calories and nutrition URL: https://nutritionizm.com/food/cranberries-raw/ Last verified: 2026-10-26 Raw cranberries provide 46 kcal, 0.46 g protein, 0.13 g total fat, 11.97 g carbohydrates, 3.6 g dietary fiber, and 14 mg vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 46 kcal | 2% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 12 g | 4% | | Sugars | 4.3 g | 9% | | Dietary Fiber | 3.6 g | 13% | | Protein | 0.5 g | 1% | | Sodium | 2 mg | 0% | | Calcium | 8 mg | 1% | | Folate | 1 µg | 0% | | Iron | 0.2 mg | 1% | | Magnesium | 6 mg | 1% | | Potassium | 80 mg | 2% | | Vitamin A | 3 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 14 mg | 16% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 cup, chopped: 110 g - 1 cup, whole: 100 g ## What is in it Raw cranberries have 46 kcal per 100 g. They provide 0.46 g of protein and 0.13 g of total fat. Carbohydrates are 11.97 g, with 4.27 g of total sugars and 3.6 g of dietary fiber. Sodium is 2 mg. You also get 14 mg of vitamin C, 80 mg of potassium, 8 mg of calcium, and 6 mg of magnesium. Smaller amounts include iron, zinc, vitamin A, and folate. ## What it means for your health Fiber may help with digestion. Vitamin C may support the immune system. Potassium may help with nerve and muscle function. This food is low in fat and sodium. ## Good to know One cup of whole raw cranberries is about 100 g. One cup chopped is about 110 g. Cranberries are naturally tart. This is general education, not medical advice. --- # Dates, medjool: calories and nutrition URL: https://nutritionizm.com/food/dates-medjool/ Last verified: 2026-10-26 Medjool dates provide about 277 kcal, 75 g carbs, 66.5 g sugars, and 6.7 g fiber per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 277 kcal | 14% | | Total Fat | 0.2 g | 0% | | Total Carbohydrate | 75 g | 27% | | Sugars | 66.5 g | 133% | | Dietary Fiber | 6.7 g | 24% | | Protein | 1.8 g | 4% | | Sodium | 1 mg | 0% | | Calcium | 64 mg | 5% | | Folate | 15 µg | 4% | | Iron | 0.9 mg | 5% | | Magnesium | 54 mg | 13% | | Potassium | 696 mg | 15% | | Vitamin A | 7 µg | 1% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0 µg | 0% | | Zinc | 0.4 mg | 4% | ## Standard servings - 1 date, pitted: 24 g ## What is in it Medjool dates are a sweet fruit. One hundred grams give about 277 calories. They contain 74.97 grams of carbohydrates, of which 66.47 grams are sugars. They also provide 6.7 grams of dietary fiber. Important minerals include 696 milligrams of potassium, 54 milligrams of magnesium, 64 milligrams of calcium, and 0.9 milligrams of iron. Fat is very low at 0.15 grams. Protein is 1.81 grams. There is no vitamin C or vitamin D, and only a small amount of vitamin A and folate. ## What it means for your health The large amount of natural sugars can give a quick rise in blood glucose. The fiber may help slow sugar absorption and support regular bowel movements. Potassium is linked to healthy blood pressure. Magnesium plays a role in muscle and nerve function. Because the fruit is low in fat and sodium, it fits into many eating patterns when eaten in moderation. ## Good to know A typical serving is one pitted date weighing about 24 grams. That serving still delivers a noticeable amount of sugar, so portion size matters. Dates are a whole fruit with no added sugars. They can be used as a natural sweetener in recipes. This is general education, not medical advice. --- # Elderberries, raw: calories and nutrition URL: https://nutritionizm.com/food/elderberries-raw/ Last verified: 2026-10-26 Elderberries, raw provide 73 kcal, 0.66 g protein, and 18.4 g carbohydrates per 100 g. They also contain 7 g dietary fiber and 36 mg vitamin C. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 73 kcal | 4% | | Total Fat | 0.5 g | 1% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 18.4 g | 7% | | Dietary Fiber | 7 g | 25% | | Protein | 0.7 g | 1% | | Sodium | 6 mg | 0% | | Calcium | 38 mg | 3% | | Folate | 6 µg | 2% | | Iron | 1.6 mg | 9% | | Magnesium | 5 mg | 1% | | Potassium | 280 mg | 6% | | Vitamin A | 30 µg | 3% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 36 mg | 40% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 cup: 145 g ## What is in it Per 100 g, this food has 73 kcal of energy. It contains 0.66 g protein, 0.5 g total fat, and 18.4 g carbohydrates. It also has 7 g dietary fiber, 280 mg potassium, 36 mg vitamin C, 1.6 mg iron, and 38 mg calcium. Other nutrients include 6 mg sodium, 5 mg magnesium, 0.11 mg zinc, 30 ug vitamin A, and 6 ug folate. ## What it means for your health Dietary fiber may help with digestion. Potassium may help nerves and muscles work well. Vitamin C may help the body stay healthy. Iron may help the body make red blood cells. These are general roles of nutrients, not medical advice. ## Good to know One cup is about 145 g. This food has no vitamin B12. It is low in saturated fat with 0.023 g per 100 g. This is general education, not medical advice. --- # Garlic, raw: calories and nutrition URL: https://nutritionizm.com/food/garlic-raw/ Last verified: 2026-10-26 Raw garlic provides about 143 kcal, 6.6 g protein, 28 g carbohydrates, 2.7 g fiber, 10 mg vitamin C, and less than 0.5 g fat per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 143 kcal | 7% | | Total Fat | 0.4 g | 0% | | Total Carbohydrate | 28.2 g | 10% | | Dietary Fiber | 2.7 g | 10% | | Protein | 6.6 g | 13% | | Vitamin C | 10 mg | 11% | ## What is in it Raw garlic is low in fat and high in carbs. In a 100 g serving it has 143 kcal, 6.6 g protein, 0.38 g total fat, 28.2 g carbohydrates, 2.7 g dietary fiber, and 10 mg vitamin C. ## What it means for your health Protein helps build and repair body tissues. Carbohydrates provide energy. Fiber can aid digestive comfort. Vitamin C is an antioxidant that may support immune function. The low fat content means it adds few calories from fat. ## Good to know Garlic is used as a flavoring and can be eaten raw or cooked. Its strong taste may be milder after cooking, which can also reduce vitamin C a little. It also adds a pungent aroma to dishes. Include it as part of a varied diet. This is general education, not medical advice. --- # Grape juice, canned or bottled, unsweetened, with added ascorbic acid: calories and nutrition URL: https://nutritionizm.com/food/grape-juice-canned-or-bottled-unsweetened-with-added-ascorbic-acid/ Last verified: 2026-10-26 Grape juice has 60 kcal, 14.77 g of carbohydrates, and 14.2 g of total sugars per 100 g. It also provides 25 mg of vitamin C and 104 mg of potassium per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 60 kcal | 3% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 14.8 g | 5% | | Sugars | 14.2 g | 28% | | Dietary Fiber | 0.2 g | 1% | | Protein | 0.4 g | 1% | | Sodium | 5 mg | 0% | | Calcium | 11 mg | 1% | | Folate | 0 µg | 0% | | Iron | 0.3 mg | 1% | | Magnesium | 10 mg | 2% | | Potassium | 104 mg | 2% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 25 mg | 28% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 cup: 253 g - 1 fl oz: 31.6 g ## What is in it Grape juice is a fruit drink. Per 100 g, it has 60 kcal of energy. It has 14.77 g of carbohydrates and 14.2 g of total sugars. It has 0.2 g of dietary fiber. It has 0.13 g of total fat and 0.37 g of protein. It has 25 mg of vitamin C. It has 104 mg of potassium. It has 11 mg of calcium and 5 mg of sodium. ## What it means for your health Total sugars are carbohydrates that supply energy to the body. The sugars in this juice may give quick energy. This drink is low in fat and low in fiber. Vitamin C and potassium are nutrients that may support general health. This juice has no vitamin A, vitamin D, vitamin B12, or folate per 100 g. ## Good to know One cup is 253 g. One fl oz is 31.6 g. This juice is unsweetened. This is general education, not medical advice. --- # Horned melon (Kiwano): calories and nutrition URL: https://nutritionizm.com/food/horned-melon-kiwano/ Last verified: 2026-10-26 Horned melon (kiwano) gives 44 kcal, 1.78 g protein, 1.26 g fat, 7.56 g carbs, 40 mg magnesium, 1.13 mg iron and 5.3 mg vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 44 kcal | 2% | | Total Fat | 1.3 g | 2% | | Total Carbohydrate | 7.6 g | 3% | | Protein | 1.8 g | 4% | | Sodium | 2 mg | 0% | | Calcium | 13 mg | 1% | | Folate | 3 µg | 1% | | Iron | 1.1 mg | 6% | | Magnesium | 40 mg | 10% | | Potassium | 123 mg | 3% | | Vitamin A | 7 µg | 1% | | Vitamin C | 5.3 mg | 6% | | Zinc | 0.5 mg | 4% | ## Standard servings - 1 cup: 233 g - 1 fruit (4-2/3" long x 2-3/4" dia): 209 g ## What is in it Horned melon provides 44 kcal, 1.78 g protein, 1.26 g fat and 7.56 g carbohydrates in each 100 g serving. It also contains 2 mg sodium, 13 mg calcium, 1.13 mg iron, 40 mg magnesium, 123 mg potassium, 0.48 mg zinc, 5.3 mg vitamin C, 7 µg vitamin A and 3 µg folate. A typical cup weighs about 233 g and one whole fruit weighs about 209 g. ## What it means for your health The magnesium in this food may help support muscle and nerve function. Iron may assist with oxygen transport in the blood. Vitamin C may contribute to normal immune function and skin health. The low sodium and low fat content make it a light addition to meals. ## Good to know Because the fruit is low in calories and fat, it can fit easily into a balanced diet. The potassium level is modest at 123 mg per 100 g. The small amount of folate (3 µg) is not a major source. This is general education, not medical advice. --- # Jams and preserves: calories and nutrition URL: https://nutritionizm.com/food/jams-and-preserves/ Last verified: 2026-10-26 Jams and preserves provide 278 kcal, 68.86 g carbohydrates, 48.5 g total sugars, 1.1 g fiber, and 0.37 g protein per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 278 kcal | 14% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 68.9 g | 25% | | Sugars | 48.5 g | 97% | | Dietary Fiber | 1.1 g | 4% | | Protein | 0.4 g | 1% | | Sodium | 32 mg | 1% | | Calcium | 20 mg | 2% | | Folate | 11 µg | 3% | | Iron | 0.5 mg | 3% | | Magnesium | 4 mg | 1% | | Potassium | 77 mg | 2% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 8.8 mg | 10% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 tbsp: 20 g - 1 packet (0.5 oz): 14 g ## What is in it Jams and preserves are a sweet food. Per 100 g, it provides 278 kcal of energy. It has 68.86 g of carbohydrates and 48.5 g of total sugars. Protein is 0.37 g. Total fat is 0.07 g, with 0.01 g saturated fat. Dietary fiber is 1.1 g. Sodium is 32 mg. Calcium is 20 mg. Iron is 0.49 mg. Potassium is 77 mg. Vitamin C is 8.8 mg. Folate is 11 ug. Vitamins A, D, and B12 are 0 ug. ## What it means for your health This food is high in carbohydrates and total sugars. It is low in protein and fat. Eating foods high in total sugars may add many calories to the day. The small amounts of vitamin C and folate may support general nutrition. It does not provide meaningful amounts of vitamins A, D, or B12. ## Good to know One tablespoon is 20 g. One packet of 0.5 oz is 14 g. Because it is sweet, it may be used in small amounts as a spread or topping. Checking portion size may help manage sugar intake. This is general education, not medical advice. --- # Kiwifruit (kiwi), green, peeled, raw: calories and nutrition URL: https://nutritionizm.com/food/kiwifruit-kiwi-green-peeled-raw/ Last verified: 2026-10-26 Per 100 g, kiwi provides 58.78 mg vitamin C, 2.129 g fiber, 301.5 mg potassium, and 32.85 ug folate. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 58.5 kcal | 3% | | Total Fat | 0.6 g | 1% | | Total Carbohydrate | 13.8 g | 5% | | Dietary Fiber | 2.1 g | 8% | | Protein | 1 g | 2% | | Sodium | 2.3 mg | 0% | | Calcium | 24.4 mg | 2% | | Folate | 32.9 µg | 8% | | Iron | 0 mg | 0% | | Magnesium | 14.8 mg | 4% | | Potassium | 301.5 mg | 6% | | Vitamin C | 58.8 mg | 65% | | Zinc | 0.5 mg | 4% | ## What is in it Kiwi is a small green fruit. In 100 grams it supplies 58.78 milligrams of vitamin C, 2.129 grams of dietary fiber, 301.5 milligrams of potassium, 32.85 micrograms of folate, 1.008 grams of protein, 0.64 grams of fat, 13.818 grams of carbohydrate, and 2.275 milligrams of sodium. ## What it means for your health Vitamin C is linked to normal immune function and helps the body absorb iron. Dietary fiber may support healthy digestion and regular bowel movements. Potassium is linked to maintaining normal blood pressure. Folate plays a role in cell division and the formation of DNA. ## Good to know This food is low in fat and sodium. It can be eaten raw or added to salads and smoothies. Store it in the refrigerator to keep it fresh. This is general education, not medical advice. --- # Lettuce, cos or romaine, raw: calories and nutrition URL: https://nutritionizm.com/food/lettuce-cos-or-romaine-raw/ Last verified: 2026-10-26 Romaine lettuce has 17 kcal per 100 g and provides vitamin A, folate, fiber, and potassium. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 17 kcal | 1% | | Total Fat | 0.3 g | 0% | | Total Carbohydrate | 3.2 g | 1% | | Dietary Fiber | 1.8 g | 6% | | Protein | 1.2 g | 2% | | Calcium | 35 mg | 3% | | Folate | 50 µg | 13% | | Iron | 1 mg | 5% | | Magnesium | 13.7 mg | 3% | | Potassium | 253 mg | 5% | | Vitamin A | 436 µg | 48% | | Vitamin C | 4.6 mg | 5% | | Zinc | 0.3 mg | 2% | ## Standard servings - 1: 581 g ## What is in it Romaine lettuce is a leafy vegetable. In 100 grams it has 17 calories, 1.24 grams protein, 0.26 grams fat, 3.24 grams carbohydrate, and 1.8 grams fiber. It also supplies 35 milligrams calcium, 0.95 milligrams iron, 13.7 milligrams magnesium, 253 milligrams potassium, 0.25 milligrams zinc, 4.6 milligrams vitamin C, 436 micrograms vitamin A, and 50 micrograms folate. ## What it means for your health Vitamin A is linked to healthy eyes and skin. Folate helps the body make new cells. Fiber can aid digestion and keep bowel movements regular. Potassium may help maintain normal blood pressure. The low calorie and low fat content make it a light addition to meals. ## Good to know You can eat it raw in salads or sandwiches. Wash the leaves well before use. Because it is mostly water, it adds volume without many calories. Store it in the refrigerator and use within a few days for best quality. This is general education, not medical advice. --- # Lettuce, iceberg (includes crisphead types), raw: calories and nutrition URL: https://nutritionizm.com/food/lettuce-iceberg-includes-crisphead-types-raw/ Last verified: 2026-10-26 Per 100 g, iceberg lettuce provides 14 kcal, 0.9 g protein, 0.14 g fat, 2.97 g carbohydrates, 1.2 g fiber, 2.8 mg vitamin C, and 29 µg folate. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 14 kcal | 1% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 3 g | 1% | | Sugars | 2 g | 4% | | Dietary Fiber | 1.2 g | 4% | | Protein | 0.9 g | 2% | | Sodium | 10 mg | 0% | | Calcium | 18 mg | 1% | | Folate | 29 µg | 7% | | Iron | 0.4 mg | 2% | | Magnesium | 7 mg | 2% | | Potassium | 141 mg | 3% | | Vitamin A | 25 µg | 3% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 2.8 mg | 3% | | Vitamin D | 0 µg | 0% | | Zinc | 0.2 mg | 1% | ## Standard servings - 1 cup shredded: 72 g - 1 cup, chopped (1/2" pieces, loosely packed): 57 g - 1 head, large: 755 g - 1 head, medium (6" dia): 539 g - 1 head, small: 324 g - 1 leaf, large: 15 g - 1 leaf, medium: 8 g - 1 leaf, small: 5 g - 1 NLEA Serving: 89 g ## What is in it Iceberg lettuce is a raw vegetable. In each 100 gram portion it contains 14 kilocalories, 0.9 gram of protein, 0.14 gram of total fat, 2.97 grams of carbohydrates, 1.2 grams of dietary fiber, 1.97 grams of total sugars, 10 milligrams of sodium, 18 milligrams of calcium, 0.41 milligram of iron, 7 milligrams of magnesium, 141 milligrams of potassium, 0.15 milligram of zinc, 2.8 milligrams of vitamin C, 25 micrograms of vitamin A, and 29 micrograms of folate. It has no vitamin D or vitamin B12. ## What it means for your health The very low calorie and fat content makes this food a light addition to meals. The fiber may help support regular bowel movements. Vitamin C is linked to normal immune function and helps the body absorb iron from plant foods. Folate plays a role in cell division and may be important during periods of rapid growth. Because sodium is low, it fits well into a reduced-salt eating pattern. ## Good to know Common servings include one cup shredded (72 g), one cup chopped (57 g), or one large leaf (15 g). A large head weighs about 755 g. The food supplies a small amount of calcium and iron but is not a significant source of vitamin D or B12. This is general education, not medical advice. --- # Limes, raw: calories and nutrition URL: https://nutritionizm.com/food/limes-raw/ Last verified: 2026-10-26 Limes, raw provide 30 kcal, 0.7 g protein, 0.2 g fat, 10.54 g carbohydrates, 2.8 g fiber, and 29.1 mg vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 30 kcal | 2% | | Total Fat | 0.2 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 10.5 g | 4% | | Sugars | 1.7 g | 3% | | Dietary Fiber | 2.8 g | 10% | | Protein | 0.7 g | 1% | | Sodium | 2 mg | 0% | | Calcium | 33 mg | 3% | | Folate | 8 µg | 2% | | Iron | 0.6 mg | 3% | | Magnesium | 6 mg | 1% | | Potassium | 102 mg | 2% | | Vitamin A | 2 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 29.1 mg | 32% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 fruit (2" dia): 67 g - 1 NLEA serving: 67 g ## What is in it Limes, raw have 30 kcal per 100 g. They provide 0.7 g of protein, 0.2 g of total fat, and 10.54 g of carbohydrates. The sugars total 1.69 g. Dietary fiber is 2.8 g. Sodium is 2 mg. Calcium is 33 mg. Iron is 0.6 mg. Magnesium is 6 mg. Potassium is 102 mg. Zinc is 0.11 mg. Vitamin C is 29.1 mg. Vitamin A is 2 ug. Vitamin D is 0 ug. Vitamin B12 is 0 ug. Folate is 8 ug. ## What it means for your health This food is low in calories and fat. It may add fiber to your diet. Fiber may help with digestion. Vitamin C may support general health. Potassium may help with body functions. Calcium and iron are present in small amounts. ## Good to know One lime is about 67 grams. The juice and zest are often used in cooking. This food contains very little saturated fat. It has no vitamin D or vitamin B12. This is general education, not medical advice. --- # Melons, honeydew, raw: calories and nutrition URL: https://nutritionizm.com/food/melons-honeydew-raw/ Last verified: 2026-10-26 Honeydew melon provides about 33 calories, 8 g carbs, 0.5 g protein, and 0.2 g fat per 100 g, along with 15.7 mg vitamin C and 209 mg potassium. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 32.9 kcal | 2% | | Total Fat | 0.2 g | 0% | | Total Carbohydrate | 8.2 g | 3% | | Protein | 0.5 g | 1% | | Sodium | 21.2 mg | 1% | | Calcium | 6.6 mg | 1% | | Iron | 0 mg | 0% | | Magnesium | 9.5 mg | 2% | | Potassium | 208.9 mg | 4% | | Vitamin C | 15.7 mg | 17% | | Zinc | 0.1 mg | 1% | ## What is in it Honeydew melon (raw) contains about 32.9 kcal, 8.15 g carbohydrates, 0.53 g protein, and 0.22 g fat per 100 g. It also provides 15.73 mg vitamin C, 208.9 mg potassium, 9.5 mg magnesium, 6.6 mg calcium, and 21.2 mg sodium. ## What it means for your health The vitamin C in honeydew may help the body protect cells and support the immune system. Potassium is a mineral that can help maintain normal blood pressure. The fruit is low in fat and calories, so it can fit into a balanced eating plan. Magnesium and calcium are present in small amounts. ## Good to know Honeydew is usually eaten fresh, added to salads, or blended into smoothies. Because it is low in sodium and fat, it is a light snack option. Wash the rind before cutting to reduce any surface bacteria. This is general education, not medical advice. --- # Milk, fluid, 1% fat, without added vitamin A and vitamin D: calories and nutrition URL: https://nutritionizm.com/food/milk-fluid-1-fat-without-added-vitamin-a-and-vitamin-d/ Last verified: 2026-10-26 Milk, fluid, 1% fat, without added vitamin A and vitamin D provides 42 kcal, 3.37 g protein, 0.97 g fat, 5.2 g sugars, 125 mg calcium, and 0.47 ug vitamin B12 per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 42 kcal | 2% | | Total Fat | 1 g | 1% | | Saturated Fat | 0.6 g | 3% | | Total Carbohydrate | 5 g | 2% | | Sugars | 5.2 g | 10% | | Dietary Fiber | 0 g | 0% | | Protein | 3.4 g | 7% | | Sodium | 44 mg | 2% | | Calcium | 125 mg | 10% | | Folate | 5 µg | 1% | | Iron | 0 mg | 0% | | Magnesium | 11 mg | 3% | | Potassium | 150 mg | 3% | | Vitamin A | 14 µg | 2% | | Vitamin B12 | 0.5 µg | 20% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0 µg | 0% | | Zinc | 0.4 mg | 4% | ## Standard servings - 1 cup: 244 g - 1 quart: 976 g ## What is in it Milk, fluid, 1% fat, without added vitamin A and vitamin D contains 42 kcal, 3.37 g of protein, 0.97 g of fat, 5.2 g of sugars, 125 mg of calcium, and 0.47 ug of vitamin B12 per 100 g. It also has 44 mg of sodium, 11 mg of magnesium, and 150 mg of potassium. ## What it means for your health Calcium is an essential mineral that the body needs every day. It helps build and maintain strong bones. Vitamin B12 is important for the body's nervous system and blood cells. Total sugars are simple carbohydrates that provide quick energy for the body. However, studies suggest that higher intake of added sugar may be linked to cardiovascular disease risk factors. ## Good to know Milk, fluid, 1% fat, without added vitamin A and vitamin D is a good source of calcium and vitamin B12. It is also a source of potassium and magnesium. This is general education, not medical advice. ## Cited research (DOI) - https://doi.org/10.1210/er.2018-00126 - https://doi.org/10.1001/jamainternmed.2013.13563 - https://doi.org/10.1111/obr.12040 --- # Mushrooms, enoki, raw: calories and nutrition URL: https://nutritionizm.com/food/mushrooms-enoki-raw/ Last verified: 2026-10-26 Enoki mushrooms have 37 kcal, 2.66 g protein, and 2.7 g fiber per 100 g. They also provide 359 mg potassium and 48 ug folate. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 37 kcal | 2% | | Total Fat | 0.3 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 7.8 g | 3% | | Sugars | 0.2 g | 0% | | Dietary Fiber | 2.7 g | 10% | | Protein | 2.7 g | 5% | | Sodium | 3 mg | 0% | | Calcium | 0 mg | 0% | | Folate | 48 µg | 12% | | Iron | 1.2 mg | 6% | | Magnesium | 16 mg | 4% | | Potassium | 359 mg | 8% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0.1 µg | 1% | | Zinc | 0.7 mg | 6% | ## Standard servings - 1 large: 5 g - 1 medium: 3 g - 1 cup whole: 64 g - 1 cup sliced: 65 g ## What is in it Per 100 g, enoki mushrooms provide 37 kcal, 2.66 g protein, 0.29 g total fat, and 7.81 g carbohydrates. It contains 2.7 g dietary fiber and 0.22 g total sugars. Minerals include 359 mg potassium, 16 mg magnesium, 1.15 mg iron, and 3 mg sodium. It also has 48 ug folate and 0.1 ug vitamin D. ## What it means for your health Dietary fiber is a type of carbohydrate found in plant foods. Potassium may help control fluid balance and nerve signals in the body. It has 0.29 g total fat and 3 mg sodium per 100 g. It provides folate, iron, and magnesium. ## Good to know It has 0 mg vitamin C and 0 ug vitamin B12 per 100 g. Common serving sizes include 3 g for 1 medium and 65 g for 1 cup sliced. This is general education, not medical advice. --- # Mustard greens, raw: calories and nutrition URL: https://nutritionizm.com/food/mustard-greens-raw/ Last verified: 2026-10-26 Per 100 g, mustard greens, raw has 27 kcal, 2.86 g protein, and 3.2 g fiber. It also provides 70 mg vitamin C and 115 mg calcium. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 27 kcal | 1% | | Total Fat | 0.4 g | 1% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 4.7 g | 2% | | Sugars | 1.3 g | 3% | | Dietary Fiber | 3.2 g | 11% | | Protein | 2.9 g | 6% | | Sodium | 20 mg | 1% | | Calcium | 115 mg | 9% | | Folate | 12 µg | 3% | | Iron | 1.6 mg | 9% | | Magnesium | 32 mg | 8% | | Potassium | 384 mg | 8% | | Vitamin A | 151 µg | 17% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 70 mg | 78% | | Vitamin D | 0 µg | 0% | | Zinc | 0.3 mg | 2% | ## Standard servings - 1 cup, chopped: 56 g ## What is in it Mustard greens, raw is a vegetable. Per 100 g, it has 27 kcal and 2.86 g of protein. It has 0.42 g of total fat and 3.2 g of dietary fiber. It also has 4.67 g of carbohydrates and 1.32 g of total sugars. You get 115 mg of calcium, 1.64 mg of iron, and 384 mg of potassium. It provides 70 mg of vitamin C and 151 ug of vitamin A. It has 12 ug of folate. It has no vitamin D or vitamin B12. ## What it means for your health Vitamin A may help keep the eyes, skin, and immune system healthy. Dietary fiber is a type of carbohydrate that the body cannot digest. This food provides calcium, iron, potassium, and other nutrients. These nutrients may support body functions. Eating this vegetable can add nutrients to your meals. ## Good to know One cup chopped weighs 56 g. This food is low in total fat, with 0.42 g per 100 g. It has 20 mg of sodium per 100 g. It contains no vitamin D or vitamin B12. This is general education, not medical advice. --- # Nectarines, raw: calories and nutrition URL: https://nutritionizm.com/food/nectarines-raw/ Last verified: 2026-10-26 Per 100 g, nectarines provide 39 kcal, 1.06 g protein, 0.28 g fat, 9.18 g carbs, 1.5 g fiber, 131 mg potassium, and 2.9 mg vitamin C. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 39 kcal | 2% | | Total Fat | 0.3 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 9.2 g | 3% | | Dietary Fiber | 1.5 g | 5% | | Protein | 1.1 g | 2% | | Sodium | 13 mg | 1% | | Calcium | 2 mg | 0% | | Folate | 6 µg | 2% | | Iron | 0.3 mg | 2% | | Magnesium | 8.8 mg | 2% | | Potassium | 131 mg | 3% | | Vitamin A | 21 µg | 2% | | Vitamin C | 2.9 mg | 3% | | Zinc | 0.2 mg | 2% | ## Standard servings - 1 slices: 143 g - 1 2-1/3" dia: 129 g - 1 2-1/2" dia: 142 g - 1 2-3/4" dia: 156 g - 1 NLEA: 140 g ## What is in it Per 100 g, nectarines have 39 kcal. They provide 1.06 g protein and 0.28 g total fat. They contain 9.18 g carbohydrates and 1.5 g dietary fiber. Key minerals include 131 mg potassium, 13 mg sodium, 8.8 mg magnesium, and 0.3 mg iron. They also have 2.9 mg vitamin C, 21 ug vitamin A, and 6 ug folate. ## What it means for your health Dietary fiber is a type of carbohydrate that the body cannot digest. These nutrients may contribute to a balanced diet. The amounts per 100 g are modest, so larger servings provide more of each nutrient. ## Good to know Common serving sizes include 140 g for 1 NLEA serving, 143 g for 1 slice, and 156 g for a 2-3/4 inch diameter fruit. This food has 0 g saturated fat per 100 g. This is general education, not medical advice. --- # Nuts, coconut milk, raw (liquid expressed from grated meat and water): calories and nutrition URL: https://nutritionizm.com/food/nuts-coconut-milk-raw-liquid-expressed-from-grated-meat-and-water/ Last verified: 2026-10-26 Coconut milk has 230 kcal, 23.84 g of total fat, and 2.29 g of protein per 100 g. It also has 2.2 g of fiber and 263 mg of potassium. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 230 kcal | 12% | | Total Fat | 23.8 g | 31% | | Saturated Fat | 21.1 g | 106% | | Total Carbohydrate | 5.5 g | 2% | | Sugars | 3.3 g | 7% | | Dietary Fiber | 2.2 g | 8% | | Protein | 2.3 g | 5% | | Sodium | 15 mg | 1% | | Calcium | 16 mg | 1% | | Folate | 16 µg | 4% | | Iron | 1.6 mg | 9% | | Magnesium | 37 mg | 9% | | Potassium | 263 mg | 6% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 2.8 mg | 3% | | Vitamin D | 0 µg | 0% | | Zinc | 0.7 mg | 6% | ## Standard servings - 1 cup: 240 g - 1 tbsp: 15 g ## What is in it This food is a liquid made from grated meat and water. Per 100 g, it has 230 kcal of energy. It contains 23.84 g of total fat and 21.14 g of saturated fat. It also has 2.29 g of protein, 5.54 g of carbohydrates, and 2.2 g of dietary fiber. You will find 263 mg of potassium, 37 mg of magnesium, and 1.64 mg of iron. ## What it means for your health This food is high in fat. Most of that fat is saturated fat. Potassium may help your body work well. Iron may support healthy blood. The fiber may help with digestion. ## Good to know One cup is 240 g. One tablespoon is 15 g. It has no vitamin D or vitamin B12. It has very little sodium, with 15 mg per 100 g. This is general education, not medical advice. --- # Oat milk, unsweetened, plain, refrigerated: calories and nutrition URL: https://nutritionizm.com/food/oat-milk-unsweetened-plain-refrigerated/ Last verified: 2026-10-26 Oat milk provides 0.8 g of protein, 2.7 g of fat, and 5.1 g of carbs per 100 g. It also has 148.5 mg of calcium and 1.7 ug of vitamin D. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 48.3 kcal | 2% | | Total Fat | 2.7 g | 4% | | Total Carbohydrate | 5.1 g | 2% | | Dietary Fiber | 0 g | 0% | | Protein | 0.8 g | 2% | | Sodium | 42 mg | 2% | | Calcium | 148.5 mg | 11% | | Folate | 0 µg | 0% | | Iron | 0.3 mg | 1% | | Magnesium | 5.9 mg | 1% | | Potassium | 148.4 mg | 3% | | Vitamin B12 | 0.5 µg | 21% | | Vitamin D | 1.7 µg | 9% | | Zinc | 0.1 mg | 1% | ## What is in it Oat milk, unsweetened, plain, refrigerated is a beverage made from oats. It contains 0.8 g of protein, 2.7 g of fat, and 5.1 g of carbohydrates per 100 g. It also has 148.5 mg of calcium, 1.7 ug of vitamin D, and 0.506 ug of vitamin B12. ## What it means for your health Oat milk is a good source of calcium, which is essential for strong bones. It also provides vitamin D, which helps the body absorb calcium. Vitamin B12 is important for nerve function and the production of red blood cells. ## Good to know Studies suggest that vitamin D may help maintain healthy bones. Calcium is an essential mineral that the body needs every day. Vitamin D is an essential nutrient that helps your body build and maintain healthy bones. This is general education, not medical advice. ## Cited research (DOI) - https://doi.org/10.1210/jc.2011-0385 - https://doi.org/10.1210/er.2018-00126 - https://doi.org/10.1056/nejmoa1306357 --- # Olive loaf, pork: calories and nutrition URL: https://nutritionizm.com/food/olive-loaf-pork/ Last verified: 2026-10-26 Olive loaf, pork provides 235 kcal, 11.8 g protein, 16.5 g fat (5.85 g saturated), 9.2 g carbs, 964 mg sodium, and 1.26 µg vitamin B12 per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 235 kcal | 12% | | Total Fat | 16.5 g | 21% | | Saturated Fat | 5.9 g | 29% | | Total Carbohydrate | 9.2 g | 3% | | Sugars | 0 g | 0% | | Dietary Fiber | 0 g | 0% | | Protein | 11.8 g | 24% | | Sodium | 964 mg | 42% | | Calcium | 109 mg | 8% | | Folate | 2 µg | 1% | | Iron | 0.5 mg | 3% | | Magnesium | 19 mg | 5% | | Potassium | 297 mg | 6% | | Vitamin A | 60 µg | 7% | | Vitamin B12 | 1.3 µg | 53% | | Vitamin C | 0 mg | 0% | | Vitamin D | 1.1 µg | 6% | | Zinc | 1.4 mg | 13% | ## Standard servings - 1 slice (1 oz) (4" x 4" x 3/32" thick): 28 g - 2 slices: 57 g ## What is in it A 100 g portion of this food delivers 235 kcal, 11.8 g protein, 16.5 g total fat, 5.85 g saturated fat, 9.2 g carbohydrates, no sugars, no fiber, 964 mg sodium, 109 mg calcium, 0.54 mg iron, 19 mg magnesium, 297 mg potassium, 1.38 mg zinc, 60 µg vitamin A, 1.1 µg vitamin D, 1.26 µg vitamin B12, and 2 µg folate. ## What it means for your health The protein can help maintain muscle, while the fat includes a notable amount of saturated fat. The sodium content is high, which may be linked to higher blood pressure in some people. Vitamin B12 supports nerve function and red blood cell formation. The lack of fiber and sugars means it does not contribute to digestive bulk or added sweetness. ## Good to know A typical slice weighs about 28 g and two slices about 57 g. Because it contains no fiber or vitamin C, pairing it with vegetables or whole grains can improve overall nutrient balance. This is general education, not medical advice. --- # Onions, raw: calories and nutrition URL: https://nutritionizm.com/food/onions-raw/ Last verified: 2026-10-26 Per 100 g, raw onions provide 40 kcal, 1.1 g protein, 0.1 g total fat, 9.34 g carbohydrates, 1.7 g fiber, 4.24 g sugars, 7.4 mg vitamin C, and 146 mg potassium. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 40 kcal | 2% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 9.3 g | 3% | | Sugars | 4.2 g | 8% | | Dietary Fiber | 1.7 g | 6% | | Protein | 1.1 g | 2% | | Sodium | 4 mg | 0% | | Calcium | 23 mg | 2% | | Folate | 19 µg | 5% | | Iron | 0.2 mg | 1% | | Magnesium | 10 mg | 2% | | Potassium | 146 mg | 3% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 7.4 mg | 8% | | Vitamin D | 0 µg | 0% | | Zinc | 0.2 mg | 2% | ## Standard servings - 1 cup, chopped: 160 g - 1 cup, sliced: 115 g - 1 tbsp chopped: 10 g - 1 large: 150 g - 1 slice, large (1/4" thick): 38 g - 1 medium (2-1/2" dia): 110 g - 1 slice, medium (1/8" thick): 14 g - 1 small: 70 g - 1 slice, thin: 9 g - 10 rings: 60 g ## What is in it Per 100 g, raw onions provide 40 kcal of energy. It contains 1.1 g protein, 0.1 g total fat, and 9.34 g carbohydrates. This includes 1.7 g dietary fiber and 4.24 g total sugars. It also has 7.4 mg vitamin C, 146 mg potassium, 23 mg calcium, 10 mg magnesium, and 4 mg sodium. Smaller amounts include iron, zinc, and folate. ## What it means for your health Dietary fiber is a type of carbohydrate found in plant foods. Vitamin C and potassium are nutrients found in many foods. These amounts show what this food contains per 100 g. It may fit into a varied pattern of eating. ## Good to know One cup, chopped is 160 g. One medium is 110 g. One large slice is 38 g. This food has 0.1 g total fat per 100 g. It has 4 mg sodium per 100 g. This is general education, not medical advice. --- # Oranges, raw, navels: calories and nutrition URL: https://nutritionizm.com/food/oranges-raw-navels/ Last verified: 2026-10-26 Navel oranges provide about 47 kcal, 0.9 g protein, 0.15 g fat, 11.8 g carbs, 2 g fiber, and 59 mg vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 47 kcal | 2% | | Total Fat | 0.2 g | 0% | | Total Carbohydrate | 11.8 g | 4% | | Dietary Fiber | 2 g | 7% | | Protein | 0.9 g | 2% | | Sodium | 9 mg | 0% | | Calcium | 43 mg | 3% | | Folate | 25 µg | 6% | | Iron | 0.3 mg | 2% | | Magnesium | 10.7 mg | 3% | | Potassium | 166 mg | 4% | | Vitamin C | 59.1 mg | 66% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 sections no membranes: 165 g - 1 2-7/8" dia: 140 g ## What is in it A 100 gram portion of navel oranges contains 47 kcal, 0.91 g protein, 0.15 g fat, 11.8 g carbohydrates, 2 g dietary fiber, 9 mg sodium, 43 mg calcium, 0.33 mg iron, 10.7 mg magnesium, 166 mg potassium, 0.11 mg zinc, 59.1 mg vitamin C, and 25 µg folate. ## What it means for your health The high vitamin C content is linked to antioxidant activity and may support immune function. Dietary fiber can aid digestion and may help maintain healthy blood sugar levels. Folate plays a role in cell growth and may be important during periods of rapid growth. ## Good to know A typical serving of one medium orange weighs about 140 g and provides roughly 66 kcal. One cup of orange sections without membranes weighs about 165 g. The fruit is low in fat and sodium, making it a light snack option. This is general education, not medical advice. --- # Papayas, raw: calories and nutrition URL: https://nutritionizm.com/food/papayas-raw/ Last verified: 2026-10-26 Papaya has 43 kcal, 0.47 g protein, and 0.26 g fat per 100 g. It also provides 60.9 mg vitamin C and 37 ug folate. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 43 kcal | 2% | | Total Fat | 0.3 g | 0% | | Saturated Fat | 0.1 g | 0% | | Total Carbohydrate | 10.8 g | 4% | | Sugars | 7.8 g | 16% | | Dietary Fiber | 1.7 g | 6% | | Protein | 0.5 g | 1% | | Sodium | 8 mg | 0% | | Calcium | 20 mg | 2% | | Folate | 37 µg | 9% | | Iron | 0.3 mg | 1% | | Magnesium | 21 mg | 5% | | Potassium | 182 mg | 4% | | Vitamin A | 47 µg | 5% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 60.9 mg | 68% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 cup 1" pieces: 145 g - 1 cup, mashed: 230 g - 1 fruit, small: 157 g - 1 fruit, large: 781 g ## What is in it Papaya is a fruit. Per 100 g, it has 43 kcal, 0.47 g protein, 0.26 g total fat, and 10.82 g carbohydrates. It has 7.82 g total sugars and 1.7 g dietary fiber. It also has 60.9 mg vitamin C, 47 ug vitamin A, 182 mg potassium, 20 mg calcium, and 37 ug folate. ## What it means for your health Vitamin C may support immune health. Folate may help the body make new cells. Potassium may help with nerve and muscle function. Fiber may aid digestion. These values are per 100 g. ## Good to know One cup of pieces is 145 g. One small fruit is 157 g. One large fruit is 781 g. One cup mashed is 230 g. It has 0 ug vitamin D and 0 ug vitamin B12 per 100 g. This is general education, not medical advice. --- # Parsnips, raw: calories and nutrition URL: https://nutritionizm.com/food/parsnips-raw/ Last verified: 2026-10-26 Parsnips provide about 75 kcal, 4.9 g fiber, 17 mg vitamin C, and 375 mg potassium per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 75 kcal | 4% | | Total Fat | 0.3 g | 0% | | Saturated Fat | 0.1 g | 0% | | Total Carbohydrate | 18 g | 7% | | Sugars | 4.8 g | 10% | | Dietary Fiber | 4.9 g | 18% | | Protein | 1.2 g | 2% | | Sodium | 10 mg | 0% | | Calcium | 36 mg | 3% | | Folate | 67 µg | 17% | | Iron | 0.6 mg | 3% | | Magnesium | 29 mg | 7% | | Potassium | 375 mg | 8% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 17 mg | 19% | | Vitamin D | 0 µg | 0% | | Zinc | 0.6 mg | 5% | ## Standard servings - 1 cup slices: 133 g ## What is in it Parsnips have 75 kcal per 100 g. They contain 17.99 g carbs, 4.9 g fiber, and 4.8 g sugars. Protein is 1.2 g and fat is low at 0.3 g. Vitamin C is 17 mg. Potassium is 375 mg. They also provide calcium 36 mg, iron 0.59 mg, magnesium 29 mg, zinc 0.59 mg, and folate 67 µg. ## What it means for your health The fiber may help keep digestion regular. Vitamin C may support the immune system. Potassium may help maintain normal blood pressure. The low fat and sodium levels make it a heart‑friendly choice. ## Good to know One cup of sliced raw parsnips weighs about 133 g. They can be eaten raw or cooked. Their sweet flavor works well in soups and salads. This is general education, not medical advice. --- # Peanut butter, creamy: calories and nutrition URL: https://nutritionizm.com/food/peanut-butter-creamy/ Last verified: 2026-10-26 Peanut butter, creamy has 23.99 g protein, 49.43 g fat, and 22.70 g carbs per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 589.4 kcal | 29% | | Total Fat | 49.4 g | 63% | | Saturated Fat | 8.4 g | 42% | | Total Carbohydrate | 22.7 g | 8% | | Dietary Fiber | 6.3 g | 23% | | Protein | 24 g | 48% | | Sodium | 220.7 mg | 10% | | Calcium | 49.9 mg | 4% | | Folate | 97.3 µg | 24% | | Iron | 1.9 mg | 10% | | Magnesium | 192.6 mg | 46% | | Potassium | 654 mg | 14% | | Zinc | 3.1 mg | 28% | ## What is in it Peanut butter, creamy is made from peanuts and has a high amount of fat, protein, and carbohydrates. It also contains dietary fiber, sodium, calcium, iron, magnesium, potassium, and zinc. It is a good source of folate. ## What it means for your health Peanut butter, creamy provides a lot of energy due to its high fat and carbohydrate content. It is a good source of protein, which is needed for building and repairing body tissues. Magnesium and potassium are important for muscle and nerve function. Iron helps carry oxygen in the blood. Zinc and folate are important for the immune system and cell growth. ## Good to know Peanut butter, creamy is high in fat, so it should be eaten in moderation. It is a good source of protein and healthy fats. It is also a good source of magnesium and potassium. This is general education, not medical advice. ## Cited research (DOI) - https://doi.org/10.1097/hep.0000000000000323 - https://doi.org/10.1161/cir.0000000000000510 - https://doi.org/10.2337/dc10-0556 --- # Peppers, bell, red, raw: calories and nutrition URL: https://nutritionizm.com/food/peppers-bell-red-raw/ Last verified: 2026-10-26 This food per 100 g provides 141.7 mg vitamin C, 47.32 ug folate and 212.7 mg potassium. It is low in fat and sodium with 6.653 g carbs and 1.158 g fiber. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 27 kcal | 1% | | Total Fat | 0.1 g | 0% | | Total Carbohydrate | 6.7 g | 2% | | Dietary Fiber | 1.2 g | 4% | | Protein | 0.9 g | 2% | | Sodium | 0 mg | 0% | | Calcium | 6.4 mg | 0% | | Folate | 47.3 µg | 12% | | Iron | 0.4 mg | 2% | | Magnesium | 11 mg | 3% | | Potassium | 212.7 mg | 5% | | Vitamin C | 141.7 mg | 157% | | Zinc | 0.2 mg | 2% | ## What is in it Red bell pepper is a raw vegetable. Per 100 g it provides 0.896 g protein, 0.126 g total fat, 6.653 g carbohydrates and 1.158 g dietary fiber. Sodium is 0 mg. It also contains 6.361 mg calcium, 0.353 mg iron, 10.98 mg magnesium, 212.7 mg potassium, 0.202 mg zinc, 141.7 mg vitamin C and 47.32 ug folate. ## What it means for your health It is low in fat and sodium and provides carbohydrate with fiber. Vitamin C is a nutrient that may support normal tissue maintenance. Folate is a B vitamin that may support normal cell function. Potassium is a mineral that helps control fluid balance and nerve signals in the body. Magnesium, calcium, iron and zinc are minerals that the body uses for many basic processes. The nutrient amounts per 100 g can vary with variety and ripeness. ## Good to know This food is usually eaten raw or cooked lightly. Color is from natural pigments. The values above are per 100 g. This is general education, not medical advice. --- # Peppers, hot chili, red, raw: calories and nutrition URL: https://nutritionizm.com/food/peppers-hot-chili-red-raw/ Last verified: 2026-10-26 Raw red hot chili peppers deliver about 40 kcal, 1.9 g protein, 0.4 g fat, 8.8 g carbs, and 143.7 mg vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 40 kcal | 2% | | Total Fat | 0.4 g | 1% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 8.8 g | 3% | | Sugars | 5.3 g | 11% | | Dietary Fiber | 1.5 g | 5% | | Protein | 1.9 g | 4% | | Sodium | 9 mg | 0% | | Calcium | 14 mg | 1% | | Folate | 23 µg | 6% | | Iron | 1 mg | 6% | | Magnesium | 23 mg | 5% | | Potassium | 322 mg | 7% | | Vitamin A | 48 µg | 5% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 143.7 mg | 160% | | Vitamin D | 0 µg | 0% | | Zinc | 0.3 mg | 2% | ## Standard servings - 1 pepper: 45 g - 0.5 cup, chopped or diced: 75 g ## What is in it Raw red hot chili peppers contain about 40 calories per 100 grams. They give 1.9 grams of protein, 0.4 grams of fat, 8.8 grams of carbohydrate, 1.5 grams of fiber, and 5.3 grams of natural sugars. The standout nutrient is vitamin C at 143.7 milligrams, which is more than the daily value. They also provide 322 milligrams of potassium and small amounts of iron, magnesium, and folate. ## What it means for your health The high vitamin C content is linked to immune support and antioxidant activity. Potassium helps maintain fluid balance and nerve function. The low fat and modest calorie count make this food a light addition to meals. Fiber contributes to digestive health. ## Good to know A typical pepper weighs about 45 grams, while half a cup chopped weighs about 75 grams. Because vitamin C can be lost during cooking, eating the pepper raw preserves the most vitamin C. This is general education, not medical advice. --- # Persimmons, japanese, raw: calories and nutrition URL: https://nutritionizm.com/food/persimmons-japanese-raw/ Last verified: 2026-10-26 Per 100 g, Japanese persimmons provide 70 kcal, 0.58 g protein, 0.19 g total fat, 18.59 g carbohydrates, 12.53 g total sugars, and 3.6 g dietary fiber. It also contains 161 mg potassium and 81 ug vitamin A. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 70 kcal | 4% | | Total Fat | 0.2 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 18.6 g | 7% | | Sugars | 12.5 g | 25% | | Dietary Fiber | 3.6 g | 13% | | Protein | 0.6 g | 1% | | Sodium | 1 mg | 0% | | Calcium | 8 mg | 1% | | Folate | 8 µg | 2% | | Iron | 0.2 mg | 1% | | Magnesium | 9 mg | 2% | | Potassium | 161 mg | 3% | | Vitamin A | 81 µg | 9% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 7.5 mg | 8% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 fruit (2-1/2" dia): 168 g ## What is in it Per 100 g, Japanese persimmons provide 70 kcal, 0.58 g protein, 0.19 g total fat, and 18.59 g carbohydrates. They contain 12.53 g total sugars and 3.6 g dietary fiber. Other nutrients include 161 mg potassium, 81 ug vitamin A, 7.5 mg vitamin C, 8 mg calcium, 0.15 mg iron, and 1 mg sodium. ## What it means for your health Dietary fiber is a carbohydrate the body cannot digest, and it may support digestion. Vitamin A helps keep the eyes, skin, and immune system healthy. Total sugars supply energy to the body. This food is low in fat and sodium. ## Good to know One fruit (2-1/2" dia) weighs 168 g. This food has 0 ug vitamin D and 0 ug vitamin B12. It also provides 9 mg magnesium and 0.11 mg zinc per 100 g. This is general education, not medical advice. --- # Pickles, cucumber, sour: calories and nutrition URL: https://nutritionizm.com/food/pickles-cucumber-sour/ Last verified: 2026-10-26 Per 100 g, sour pickles have 11 kcal, 0.33 g protein, 0.2 g fat, 2.26 g carbohydrates, 1.2 g fiber, and 1208 mg sodium. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 11 kcal | 1% | | Total Fat | 0.2 g | 0% | | Saturated Fat | 0.1 g | 0% | | Total Carbohydrate | 2.3 g | 1% | | Sugars | 1.1 g | 2% | | Dietary Fiber | 1.2 g | 4% | | Protein | 0.3 g | 1% | | Sodium | 1208 mg | 53% | | Calcium | 0 mg | 0% | | Folate | 1 µg | 0% | | Iron | 0.4 mg | 2% | | Magnesium | 4 mg | 1% | | Potassium | 23 mg | 0% | | Vitamin A | 10 µg | 1% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 1 mg | 1% | | Vitamin D | 0 µg | 0% | | Zinc | 0 mg | 0% | ## Standard servings - 1 cup: 155 g - 1 large (4" long): 135 g - 1 medium (3-3/4" long): 65 g - 1 slice: 7 g - 1 small: 37 g - 1 spear: 30 g ## What is in it Sour pickles are low in energy. Per 100 g, this food provides 11 kcal, 0.33 g of protein, and 0.2 g of total fat. It has 2.26 g of carbohydrates, including 1.06 g of total sugars and 1.2 g of dietary fiber. Sodium is high at 1208 mg. Other nutrients include 0.4 mg of iron, 4 mg of magnesium, 23 mg of potassium, 1 mg of vitamin C, and 10 ug of vitamin A. ## What it means for your health Sodium is a mineral that your body needs in small amounts. This food provides 52.5 percent of the daily value for sodium per 100 g. Dietary fiber is a type of carbohydrate found in plant foods. Iron helps your body make hemoglobin, a protein that carries oxygen in red blood cells. The fiber and iron amounts are small. Eating this food may add flavor to meals without adding much energy. ## Good to know One cup weighs 155 g. One large pickle weighs 135 g. One medium pickle weighs 65 g. One slice weighs 7 g. This food is a vegetable. It contains almost no calcium, vitamin D, or vitamin B12. This is general education, not medical advice. --- # Potatoes, raw, skin: calories and nutrition URL: https://nutritionizm.com/food/potatoes-raw-skin/ Last verified: 2026-10-26 Per 100 g, raw potato skin has 58 kcal, 2.57 g protein, 0.1 g fat, 12.44 g carbs, 2.5 g fiber, 3.24 mg iron, and 11.4 mg vitamin C. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 58 kcal | 3% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 12.4 g | 5% | | Dietary Fiber | 2.5 g | 9% | | Protein | 2.6 g | 5% | | Sodium | 10 mg | 0% | | Calcium | 30 mg | 2% | | Folate | 17 µg | 4% | | Iron | 3.2 mg | 18% | | Magnesium | 23 mg | 5% | | Potassium | 413 mg | 9% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 11.4 mg | 13% | | Vitamin D | 0 µg | 0% | | Zinc | 0.4 mg | 3% | ## Standard servings - 1 skin: 38 g ## What is in it Per 100 g, raw potato skin provides 58 kcal of energy. It contains 2.57 g protein, 0.1 g total fat, and 12.44 g carbohydrates. It also has 2.5 g dietary fiber, 10 mg sodium, 30 mg calcium, 3.24 mg iron, 23 mg magnesium, 413 mg potassium, 0.35 mg zinc, 11.4 mg vitamin C, and 17 ug folate. It has 0 ug vitamin A, 0 ug vitamin D, and 0 ug vitamin B12. ## What it means for your health Iron helps your body make hemoglobin, a protein that carries oxygen in red blood cells. Dietary fiber is a type of carbohydrate found in plant foods. Vitamin C and potassium are also present. Eating a mix of plant foods can add different nutrients to your day. ## Good to know One skin is 38 g. This food is low in total fat, with 0.1 g per 100 g. It has no vitamin A, vitamin D, or vitamin B12. The skin is the outer layer of the potato. This is general education, not medical advice. --- # Radishes, raw: calories and nutrition URL: https://nutritionizm.com/food/radishes-raw/ Last verified: 2026-10-26 Raw radishes provide about 16 kcal, 0.68 g protein, 0.1 g fat, 3.4 g carbs, 1.6 g fiber, 14.8 mg vitamin C, and 233 mg potassium per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 16 kcal | 1% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 3.4 g | 1% | | Sugars | 1.9 g | 4% | | Dietary Fiber | 1.6 g | 6% | | Protein | 0.7 g | 1% | | Sodium | 39 mg | 2% | | Calcium | 25 mg | 2% | | Folate | 25 µg | 6% | | Iron | 0.3 mg | 2% | | Magnesium | 10 mg | 2% | | Potassium | 233 mg | 5% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 14.8 mg | 16% | | Vitamin D | 0 µg | 0% | | Zinc | 0.3 mg | 3% | ## Standard servings - 1 cup slices: 116 g - 1 large (1" to 1-1/4" dia): 9 g - 1 medium (3/4" to 1" dia): 4.5 g - 1 slice: 1 g - 1 small: 2 g - 0.5 cup slices: 58 g ## What is in it Raw radishes are very low in calories with 16 kcal per 100 g. They contain 0.68 g protein, 0.1 g total fat, 3.4 g carbohydrates, and 1.6 g dietary fiber. Notable micronutrients include 14.8 mg vitamin C, 233 mg potassium, 25 ug folate, and small amounts of calcium, iron, and magnesium. ## What it means for your health The low calorie and low fat content make this food a light addition to meals. The fiber may support healthy digestion. Vitamin C is an antioxidant that may help protect cells. Potassium is linked to maintaining normal blood pressure. Folate plays a role in cell growth and repair. ## Good to know Common servings range from one slice (1 g) to one cup of slices (116 g). Radishes are usually eaten raw in salads or as a snack. They add a peppery crunch and color to dishes. This is general education, not medical advice. --- # Sauce, salsa, ready-to-serve: calories and nutrition URL: https://nutritionizm.com/food/sauce-salsa-ready-to-serve/ Last verified: 2026-10-26 Salsa provides about 29 kcal, 1.4 g protein, 0.2 g fat, 6.7 g carbs, 1.8 g fiber, 656 mg sodium, 258 mg potassium, and small amounts of vitamins and minerals per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 29 kcal | 1% | | Total Fat | 0.2 g | 0% | | Total Carbohydrate | 6.7 g | 2% | | Dietary Fiber | 1.8 g | 6% | | Protein | 1.4 g | 3% | | Sodium | 656 mg | 29% | | Calcium | 28 mg | 2% | | Iron | 0.4 mg | 2% | | Magnesium | 15.2 mg | 4% | | Potassium | 258 mg | 5% | | Vitamin A | 24 µg | 3% | | Zinc | 0.2 mg | 2% | ## Standard servings - 2: 35.7 g ## What is in it Salsa is a low‑calorie food. In each 100 g serving it supplies 29 kcal, 1.44 g protein, 0.19 g total fat, 6.74 g carbohydrates, 1.8 g dietary fiber, 656 mg sodium, 28 mg calcium, 0.42 mg iron, 15.2 mg magnesium, 258 mg potassium, 0.2 mg zinc, and 24 µg vitamin A. ## What it means for your health The modest calorie count and low fat make it a light addition to meals. The fiber content can help support normal digestion. The sodium amount is relatively high, so people who need to limit salt may want to use it in moderation. Potassium and magnesium contribute to normal muscle and nerve function. ## Good to know Because the sodium level is notable, checking the label on different brands can help you choose a lower‑salt option. The vitamin A and iron amounts are small but add to overall nutrient intake. This is general education, not medical advice. --- # Soy milk, sweetened, plain, refrigerated: calories and nutrition URL: https://nutritionizm.com/food/soy-milk-sweetened-plain-refrigerated/ Last verified: 2026-10-26 Soy milk, sweetened, plain, refrigerated has 40.705 kcal, 2.777 g protein, 1.957 g fat, and 2.996 g carbohydrates per 100 g. It also provides 154.8 mg calcium and 4.63 ug vitamin D. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 40.7 kcal | 2% | | Total Fat | 2 g | 3% | | Total Carbohydrate | 3 g | 1% | | Dietary Fiber | 0 g | 0% | | Protein | 2.8 g | 6% | | Sodium | 39.4 mg | 2% | | Calcium | 154.8 mg | 12% | | Folate | 15.8 µg | 4% | | Iron | 0.4 mg | 2% | | Magnesium | 17.5 mg | 4% | | Potassium | 117.9 mg | 3% | | Vitamin B12 | 1.3 µg | 55% | | Vitamin D | 4.6 µg | 23% | | Zinc | 0.3 mg | 2% | ## What is in it Soy milk, sweetened, plain, refrigerated is a legume. Per 100 g, it has 40.705 kcal, 2.777 g protein, 1.957 g total fat, and 2.996 g carbohydrates. It has 0 g dietary fiber and 39.44 mg sodium. It also contains 154.8 mg calcium, 0.367 mg iron, 17.46 mg magnesium, 117.9 mg potassium, 0.264 mg zinc, 4.63 ug vitamin D, 1.327 ug vitamin B12, and 15.81 ug folate. ## What it means for your health Calcium may help build strong bones and teeth. Vitamin D may help the body absorb calcium to keep bones strong. Protein may support body tissues. This food may fit into a varied eating pattern. ## Good to know This food is sweetened and plain. It is sold refrigerated. It has no dietary fiber per 100 g. Check the label for added sugars and other ingredients. This is general education, not medical advice. --- # Soy sauce made from soy (tamari): calories and nutrition URL: https://nutritionizm.com/food/soy-sauce-made-from-soy-tamari/ Last verified: 2026-10-26 Soy sauce (tamari) has 60 kcal, 10.51 g of protein, and 5586 mg of sodium per 100 g. It also contains iron, magnesium, potassium, and folate. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 60 kcal | 3% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 5.6 g | 2% | | Sugars | 1.7 g | 3% | | Dietary Fiber | 0.8 g | 3% | | Protein | 10.5 g | 21% | | Sodium | 5586 mg | 243% | | Calcium | 20 mg | 2% | | Folate | 18 µg | 5% | | Iron | 2.4 mg | 13% | | Magnesium | 40 mg | 10% | | Potassium | 212 mg | 5% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0 µg | 0% | | Zinc | 0.4 mg | 4% | ## Standard servings - 1 tbsp: 18 g - 1 tsp: 6 g ## What is in it Soy sauce (tamari) is made from soy, a legume. Per 100 g, it provides 60 kcal and 10.51 g of protein. It has 0.1 g of total fat and 0.011 g of saturated fat. It has 5.57 g of carbohydrates, 1.7 g of total sugars, and 0.8 g of dietary fiber. It contains 5586 mg of sodium. It also has iron, magnesium, potassium, calcium, zinc, and folate. ## What it means for your health Protein builds and repairs tissues throughout the body. Iron helps the body make hemoglobin, which carries oxygen in red blood cells. Sodium is a mineral that the body needs in small amounts. This food is very high in sodium, so it may add a large amount of sodium to the diet even in small servings. ## Good to know One tablespoon is 18 g. One teaspoon is 6 g. It contains no vitamin C, vitamin A, vitamin D, or vitamin B12. The folate amount is 18 ug per 100 g. This is general education, not medical advice. --- # Spinach, raw: calories and nutrition URL: https://nutritionizm.com/food/spinach-raw/ Last verified: 2026-10-26 Raw spinach has 23 kcal, 2.86 g protein, 0.39 g fat, 3.63 g carbs, 2.2 g fiber, plus notable vitamin A, folate, vitamin C, iron, and potassium per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 23 kcal | 1% | | Total Fat | 0.4 g | 1% | | Saturated Fat | 0.1 g | 0% | | Total Carbohydrate | 3.6 g | 1% | | Sugars | 0.4 g | 1% | | Dietary Fiber | 2.2 g | 8% | | Protein | 2.9 g | 6% | | Sodium | 79 mg | 3% | | Calcium | 99 mg | 8% | | Folate | 194 µg | 49% | | Iron | 2.7 mg | 15% | | Magnesium | 79 mg | 19% | | Potassium | 558 mg | 12% | | Vitamin A | 469 µg | 52% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 28.1 mg | 31% | | Vitamin D | 0 µg | 0% | | Zinc | 0.5 mg | 5% | ## Standard servings - 1 cup: 30 g - 1 bunch: 340 g - 1 leaf: 10 g - 1 package (10 oz): 284 g ## What is in it Raw spinach provides 23 kcal, 2.86 g protein, 0.39 g total fat, 3.63 g carbohydrates, 2.2 g dietary fiber, 79 mg sodium, 99 mg calcium, 2.71 mg iron, 79 mg magnesium, 558 mg potassium, 0.53 mg zinc, 28.1 mg vitamin C, 469 µg vitamin A, and 194 µg folate per 100 g. It contains no vitamin D or vitamin B12. ## What it means for your health The food is low in calories and fat while supplying protein and fiber. The vitamin A and folate amounts are notable and are linked to normal vision and cell function. Vitamin C and iron are present in amounts that may support immune function and oxygen transport. Potassium and magnesium are minerals that play roles in muscle and nerve activity. ## Good to know A typical cup is about 30 g, a bunch about 340 g, a single leaf about 10 g, and a 10‑ounce package about 284 g. Cooking reduces volume and can change some nutrient levels. Because it lacks vitamin D and B12, people who rely on plant foods may need other sources for those nutrients. This is general education, not medical advice. --- # Squash, summer, scallop, raw: calories and nutrition URL: https://nutritionizm.com/food/squash-summer-scallop-raw/ Last verified: 2026-10-26 Per 100 g, summer squash raw provides 18 kcal, 1.2 g protein, and 18 mg vitamin C. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 18 kcal | 1% | | Total Fat | 0.2 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 3.8 g | 1% | | Sugars | 2.4 g | 5% | | Dietary Fiber | 1.2 g | 4% | | Protein | 1.2 g | 2% | | Sodium | 1 mg | 0% | | Calcium | 19 mg | 1% | | Folate | 30 µg | 8% | | Iron | 0.4 mg | 2% | | Magnesium | 23 mg | 5% | | Potassium | 182 mg | 4% | | Vitamin A | 11 µg | 1% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 18 mg | 20% | | Vitamin D | 0 µg | 0% | | Zinc | 0.3 mg | 3% | ## Standard servings - 1 cup slices: 130 g ## What is in it Summer squash, raw, is a low-energy vegetable. Per 100 g, it provides 18 kcal. It contains 1.2 g of protein and 0.2 g of total fat, of which 0.041 g is saturated fat. Carbohydrates total 3.84 g, including 2.39 g of natural sugars and 1.2 g of dietary fiber. Mineral content includes 19 mg of calcium, 0.4 mg of iron, 23 mg of magnesium, 182 mg of potassium, and 0.29 mg of zinc. Vitamins present are 18 mg of vitamin C, 11 ug of vitamin A, and 30 ug of folate. Vitamin D and vitamin B12 are not present. ## What it means for your health The mix of nutrients may fit into a balanced diet. Vitamin C may support the body's natural defenses. Folate is involved in cell function. Magnesium is a mineral the body needs to stay healthy. Potassium may help maintain fluid balance. Iron and calcium contribute to normal body functions. Because it is low in calories and fat, it can be included in meals focused on weight management. Eating a variety of vegetables supports overall nutrition. ## Good to know A typical serving is 1 cup slices, about 130 g. It is naturally low in sodium, with only 1 mg per 100 g. This food contains no vitamin D or vitamin B12. It can be part of mixed dishes. This is general education, not medical advice. --- # Sugars, brown: calories and nutrition URL: https://nutritionizm.com/food/sugars-brown/ Last verified: 2026-10-26 Sugars, brown has 98 g of carbohydrates, 97 g of sugars, and 380 kcal per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 380 kcal | 19% | | Total Fat | 0 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 98.1 g | 36% | | Sugars | 97 g | 194% | | Dietary Fiber | 0 g | 0% | | Protein | 0.1 g | 0% | | Sodium | 28 mg | 1% | | Calcium | 83 mg | 6% | | Folate | 1 µg | 0% | | Iron | 0.7 mg | 4% | | Magnesium | 9 mg | 2% | | Potassium | 133 mg | 3% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0 µg | 0% | | Zinc | 0 mg | 0% | ## Standard servings - 1 tsp unpacked: 3 g - 1 cup packed: 220 g - 1 cup unpacked: 145 g - 1 tsp packed: 4.6 g - 1 tsp brownulated: 3.2 g ## What is in it Sugars, brown is mostly carbohydrates, with 98 g of total carbohydrates and 97 g of total sugars per 100 g. It also provides 380 kcal of energy, 0.12 g of protein, and small amounts of minerals like calcium and iron. ## What it means for your health The high sugar content provides quick energy but may contribute to excess calorie intake if consumed in large amounts. Studies suggest that high added sugar intake is linked to increased risk of cardiovascular diseases. Carbohydrates are a major nutrient that provides energy for the human body, but too much sugar may affect overall health. ## Good to know Sugars, brown is commonly used in small amounts, like 1 teaspoon or 1 cup packed. It is a source of energy but should be consumed in moderation. This is general education, not medical advice. ## Cited research (DOI) - https://doi.org/10.1001/jamainternmed.2013.13563 - https://doi.org/10.1111/obr.12040 - https://doi.org/10.1016/s2468-2667(18)30135-x --- # Sugars, powdered: calories and nutrition URL: https://nutritionizm.com/food/sugars-powdered/ Last verified: 2026-10-26 Powdered sugar has 389 kcal per 100 g. It provides 99.77 g of carbohydrates and 97.81 g of total sugars, with 0 g of protein and fat. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 389 kcal | 19% | | Total Fat | 0 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 99.8 g | 36% | | Sugars | 97.8 g | 196% | | Dietary Fiber | 0 g | 0% | | Protein | 0 g | 0% | | Sodium | 2 mg | 0% | | Calcium | 1 mg | 0% | | Folate | 0 µg | 0% | | Iron | 0.1 mg | 0% | | Magnesium | 0 mg | 0% | | Potassium | 2 mg | 0% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0 µg | 0% | | Zinc | 0 mg | 0% | ## Standard servings - 1 cup unsifted: 120 g - 1 cup sifted: 100 g - 1 tbsp unsifted: 8 g - 1 tsp: 2.5 g ## What is in it Powdered sugar is a sweet food. Per 100 g, it has 389 kcal of energy. It contains 99.77 g of carbohydrates and 97.81 g of total sugars. It has 0 g of protein, 0 g of total fat, and 0 g of dietary fiber. It also has small amounts of sodium, calcium, iron, potassium, and other minerals. ## What it means for your health Carbohydrates and sugars supply energy to the body. This food is very high in total sugars per 100 g. Eating it may add a large amount of sugar to the diet. It provides almost no protein, fat, or fiber. ## Good to know Common serving sizes include 1 cup unsifted at 120 g, 1 cup sifted at 100 g, 1 tablespoon unsifted at 8 g, and 1 teaspoon at 2.5 g. This is general education, not medical advice. --- # Syrups, maple: calories and nutrition URL: https://nutritionizm.com/food/syrups-maple/ Last verified: 2026-10-26 Syrups, maple has 260 kcal, 67.04 g of carbohydrates, and 60.46 g of total sugars per 100 g. It also has 102 mg of calcium and 1.47 mg of zinc. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 260 kcal | 13% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 67 g | 24% | | Sugars | 60.5 g | 121% | | Dietary Fiber | 0 g | 0% | | Protein | 0 g | 0% | | Sodium | 12 mg | 1% | | Calcium | 102 mg | 8% | | Folate | 0 µg | 0% | | Iron | 0.1 mg | 1% | | Magnesium | 21 mg | 5% | | Potassium | 212 mg | 5% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 0 mg | 0% | | Vitamin D | 0 µg | 0% | | Zinc | 1.5 mg | 13% | ## Standard servings - 1 tbsp: 20 g - 1 serving 1/4 cup: 83 g - 1 cup: 315 g ## What is in it Syrups, maple is a sweet syrup. Per 100 g, it has 260 kcal of energy. It has 67.04 g of carbohydrates and 60.46 g of total sugars. It has 0.04 g of protein and 0.06 g of total fat. It has 0 g of dietary fiber. It has 12 mg of sodium. It has 102 mg of calcium, 21 mg of magnesium, and 212 mg of potassium. It has 1.47 mg of zinc. It has 0 mg of vitamin C. ## What it means for your health This food is high in sugars. Sugars supply energy to the body. It also provides small amounts of minerals such as calcium, magnesium, potassium, and zinc. These minerals may support body functions. It has almost no protein or fat. ## Good to know One tablespoon is about 20 g. A quarter cup is about 83 g. One cup is about 315 g. Because it is high in sugar, it may fit best as an occasional addition to meals or drinks. This is general education, not medical advice. --- # Tomatoes, grape, raw: calories and nutrition URL: https://nutritionizm.com/food/tomatoes-grape-raw/ Last verified: 2026-10-26 Grape tomatoes provide 27 kcal, 0.8 g protein, 0.6 g fat, 5.5 g carbs, 2.1 g fiber, 27 mg vitamin C, and 260 mg potassium per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 27 kcal | 1% | | Total Fat | 0.6 g | 1% | | Total Carbohydrate | 5.5 g | 2% | | Dietary Fiber | 2.1 g | 8% | | Protein | 0.8 g | 2% | | Sodium | 6 mg | 0% | | Calcium | 11 mg | 1% | | Folate | 10 µg | 3% | | Iron | 0.3 mg | 2% | | Magnesium | 11.9 mg | 3% | | Potassium | 260 mg | 6% | | Vitamin C | 27.2 mg | 30% | | Zinc | 0.2 mg | 2% | ## Standard servings - 5: 49.7 g - 1: 152 g ## What is in it Grape tomatoes are low in calories. One hundred grams give 27 kcal, 0.8 g protein, 0.6 g fat, 5.5 g carbohydrate, and 2.1 g fiber. They also provide 27.2 mg vitamin C, 260 mg potassium, 11 mg calcium, 0.33 mg iron, and 10 µg folate. ## What it means for your health The vitamin C in this food helps the body make collagen and supports the immune system. The fiber can aid digestion and may help keep blood sugar steady. Potassium helps control fluid balance and nerve signals. ## Good to know A typical serving of five tomatoes weighs about 50 g and a cup weighs about 152 g. The food is very low in sodium and fat. It can be eaten raw in salads or cooked in sauces. This is general education, not medical advice. --- # Turnips, raw: calories and nutrition URL: https://nutritionizm.com/food/turnips-raw/ Last verified: 2026-10-26 Raw turnips provide 28 kcal, 0.9 g protein, 0.1 g fat, 6.4 g carbs, 1.8 g fiber, and 21 mg vitamin C per 100 g. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 28 kcal | 1% | | Total Fat | 0.1 g | 0% | | Saturated Fat | 0 g | 0% | | Total Carbohydrate | 6.4 g | 2% | | Sugars | 3.8 g | 8% | | Dietary Fiber | 1.8 g | 6% | | Protein | 0.9 g | 2% | | Sodium | 67 mg | 3% | | Calcium | 30 mg | 2% | | Folate | 15 µg | 4% | | Iron | 0.3 mg | 2% | | Magnesium | 11 mg | 3% | | Potassium | 191 mg | 4% | | Vitamin A | 0 µg | 0% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 21 mg | 23% | | Vitamin D | 0 µg | 0% | | Zinc | 0.3 mg | 2% | ## Standard servings - 1 cup, cubes: 130 g - 1 large: 183 g - 1 medium: 122 g - 1 slice: 15 g - 1 small: 61 g - 0.5 cup, cubes: 65 g ## What is in it Raw turnips are low in calories. One hundred grams gives 28 kcal, 0.9 g protein, 0.1 g fat, 6.4 g carbohydrates, 3.8 g sugars, and 1.8 g dietary fiber. It also provides 21 mg vitamin C, 30 mg calcium, 0.3 mg iron, 11 mg magnesium, 191 mg potassium, and 15 µg folate. ## What it means for your health The fiber in turnips may help keep digestion regular. Vitamin C is linked to immune support and helps the body absorb iron from plant foods. The low fat and low sodium content make this vegetable a light choice for meals. Potassium may support healthy blood pressure. ## Good to know A typical serving is one cup of cubes, about 130 grams, which supplies roughly 36 kcal and 2.3 g fiber. Turnips can be eaten raw in salads or cooked in soups. They contain no vitamin A, vitamin D, or vitamin B12. This is general education, not medical advice. --- # Vegetable juice cocktail, canned: calories and nutrition URL: https://nutritionizm.com/food/vegetable-juice-cocktail-canned/ Last verified: 2026-10-26 Per 100 g, canned vegetable juice cocktail has 22 kcal, 0.9 g protein, 0.3 g fat, 3.9 g carbs, 2.8 g sugars, 0.5 g fiber, 169 mg sodium, 54 mg vitamin C, plus calcium, iron, magnesium, potassium, and folate. ## Nutrient profile (per 100 g) | Nutrient | Per 100 g | % Daily Value | | --- | --- | --- | | Calories | 22 kcal | 1% | | Total Fat | 0.3 g | 0% | | Saturated Fat | 0.1 g | 0% | | Total Carbohydrate | 3.9 g | 1% | | Sugars | 2.8 g | 6% | | Dietary Fiber | 0.5 g | 2% | | Protein | 0.9 g | 2% | | Sodium | 169 mg | 7% | | Calcium | 14 mg | 1% | | Folate | 21 µg | 5% | | Iron | 0.3 mg | 2% | | Magnesium | 11 mg | 3% | | Potassium | 185 mg | 4% | | Vitamin A | 35 µg | 4% | | Vitamin B12 | 0 µg | 0% | | Vitamin C | 54.3 mg | 60% | | Vitamin D | 0 µg | 0% | | Zinc | 0.1 mg | 1% | ## Standard servings - 1 cup: 253 g - 6 fl oz: 182 g ## What is in it Canned vegetable juice cocktail is a liquid made from mixed vegetables. In 100 grams it gives 22 calories, 0.93 grams of protein, 0.31 grams of fat, 3.87 grams of carbohydrate, 2.84 grams of sugars, and 0.5 grams of fiber. It also supplies 169 milligrams of sodium, 54.3 milligrams of vitamin C, 14 milligrams of calcium, 0.28 milligrams of iron, 11 milligrams of magnesium, 185 milligrams of potassium, 0.12 milligrams of zinc, 35 micrograms of vitamin A, and 21 micrograms of folate. ## What it means for your health The vitamin C content may help support the immune system and protect cells from damage. Potassium is linked to maintaining normal blood pressure. The sodium level is moderate, so people who watch salt intake may want to consider the amount they drink. The small amount of fiber can aid digestion. ## Good to know A typical cup is about 253 grams and a six ounce serving is about 182 grams. The juice has no added vitamin D or vitamin B12. It is low in fat and protein. This is general education, not medical advice.