Nutrients and Reference Daily Values

Nutrient Library

One short, plain-language page for every nutrient we track: what it is, what it does, how much people need (with sources) and the foods that carry the most.

• Energy Energy (kcal) is the amount of usable energy that a food or drink gives your body.
• Protein Protein builds and repairs body parts and helps muscles work.
• Total fat Total fat is an important nutrient found in many common foods today.
• Saturated fat Saturated fat is a kind of fat found in many foods.
• Carbohydrates Carbohydrates are a food nutrient that gives the body fuel each day.
• Total sugars Total sugars are the simple carbs found in many foods.
• Dietary fiber Dietary fiber is a plant part we do not digest.
• Sodium Sodium is a mineral measured in mg in foods.
• Calcium Calcium is a common mineral that helps build strong bones and teeth.
• Iron Iron is a metal that helps blood carry oxygen around the body.
• Magnesium Magnesium is a mineral that helps your body work well every day.
• Potassium Potassium is a mineral that helps the body work.
• Zinc Zinc is a common mineral found in many everyday foods we eat.
• Vitamin C Vitamin C is a water soluble vitamin found in many fresh foods.
• Vitamin A Vitamin A is a vitamin that dissolves in fat.
• Vitamin D Vitamin D is a vitamin made by skin in sunlight.
• Vitamin B12 This vitamin is a nutrient found in animal foods.
• Folate Folate is a B vitamin that helps make new cells.

Foods Ranked by Nutrient Density

• Foods high in Calories
• Foods high in Total Fat
• Foods high in Saturated Fat
• Foods high in Total Carbohydrate
• Foods high in Sugars
• Foods high in Dietary Fiber
• Foods high in Protein
• Foods high in Sodium
• Foods high in Iron
• Foods high in Sodium
• Foods high in Total fat
• Foods high in Total sugars
• Foods high in Vitamin B12
• Foods high in Vitamin C
• Foods high in Vitamin D
• Foods high in Zinc