Nutrient Guide

240 nutrients tracked across 755,220 food entries. Click any nutrient to see the top food sources ranked by amount.

Energy

1 nutrients

Energy

13,294 foods · kcal

Macronutrients

6 nutrients

Water

13,508 foods · g

Protein

13,936 foods · g · DV: 50g

Total lipid (fat)

13,923 foods · g · DV: 78g

Carbohydrate, by difference

5,985 foods · g · DV: 275g

Fiber, total dietary

9,105 foods · g · DV: 28g

Sugars, Total

166 foods · g

Minerals

10 nutrients

Calcium, Ca

14,020 foods · mg · DV: 1300mg

Iron, Fe

13,933 foods · mg · DV: 18mg

Magnesium, Mg

13,760 foods · mg · DV: 420mg

Phosphorus, P

13,784 foods · mg · DV: 1250mg

Potassium, K

13,997 foods · mg · DV: 4700mg

Sodium, Na

13,193 foods · mg · DV: 2300mg

Zinc, Zn

13,803 foods · mg · DV: 11mg

Copper, Cu

13,566 foods · mg · DV: 0.9mg

Manganese, Mn

7,539 foods · mg · DV: 2.3mg

Selenium, Se

11,793 foods · ug · DV: 55ug

Vitamins

16 nutrients

Vitamin C, total ascorbic acid

7,136 foods · mg · DV: 90mg

Thiamin

12,506 foods · mg · DV: 1.2mg

Riboflavin

12,540 foods · mg · DV: 1.3mg

Niacin

12,600 foods · mg · DV: 16mg

Pantothenic acid

6,219 foods · mg · DV: 5mg

Vitamin B-6

12,346 foods · mg · DV: 1.7mg

Folate, total

11,449 foods · ug · DV: 400ug

Folic acid

3,115 foods · ug

Choline, total

9,739 foods · mg · DV: 550mg

Vitamin B-12

7,822 foods · ug · DV: 2.4ug

Vitamin A, RAE

8,818 foods · ug · DV: 900ug

Carotene, beta

2,368 foods · ug

Carotene, alpha

2,227 foods · ug

Vitamin E (alpha-tocopherol)

5,304 foods · mg · DV: 15mg

Vitamin D (D2 + D3)

4,360 foods · ug · DV: 20ug

Vitamin K (Menaquinone-4)

356 foods · ug · DV: 120ug

Fats & Fatty Acids

4 nutrients

Fatty acids, total saturated

12,365 foods · g · DV: 20g

Fatty acids, total monounsaturated

12,217 foods · g

Fatty acids, total trans

2,299 foods · g

Cholesterol

7,770 foods · mg · DV: 300mg

Other Nutrients

182 nutrients

Energy (Atwater General Factors)

345 foods · kcal

Energy (Atwater Specific Factors)

312 foods · kcal

Energy

7,893 foods · kj

Nitrogen

370 foods · g

Total fat (NLEA)

91 foods · g

Ash

8,057 foods · g

Carbohydrate, by summation

5,169 foods · g

Fiber, soluble

17 foods · g

Fiber, insoluble

19 foods · g

Total dietary fiber (AOAC 2011.25)

36 foods · g

High Molecular Weight Dietary Fiber (HMWDF)

19 foods · g

Low Molecular Weight Dietary Fiber (LMWDF)

15 foods · g

Beta-glucan

17 foods · g

Total Sugars

8,845 foods · g

Sucrose

1,290 foods · g

Glucose

1,467 foods · g

Fructose

1,306 foods · g

Lactose

430 foods · g

Maltose

698 foods · g

Galactose

206 foods · g

Starch

1,869 foods · g

Resistant starch

17 foods · g

Citric acid

15 foods · mg

Malic acid

20 foods · mg

Iodine, I

41 foods · ug

Fluoride, F

499 foods · ug

Sulfur, S

844 foods · mg

Nickel, Ni

844 foods · ug

Molybdenum, Mo

892 foods · ug

Cobalt, Co

844 foods · ug

Boron, B

844 foods · ug

Biotin

102 foods · ug

Folate, food

10,927 foods · ug

Folate, DFE

10,955 foods · ug

Choline, free

42 foods · mg

Choline, from phosphocholine

41 foods · mg

Choline, from phosphotidyl choline

40 foods · mg

Choline, from glycerophosphocholine

39 foods · mg

Choline, from sphingomyelin

34 foods · mg

Betaine

2,689 foods · mg

Vitamin B-12, added

497 foods · ug

Retinol

6,276 foods · ug

cis-beta-Carotene

12 foods · ug

trans-beta-Carotene

3,684 foods · ug

Cryptoxanthin, beta

2,496 foods · ug

Vitamin A, IU

5,270 foods · IU

Lycopene

386 foods · ug

trans-Lycopene

786 foods · ug

Lutein + zeaxanthin

2,110 foods · ug

cis-Lutein/Zeaxanthin

3,789 foods · ug

Lutein

14 foods · ug

Zeaxanthin

12 foods · ug

Tocopherols and tocotrienols

5,088 foods · mg

Vitamin E, added

379 foods · mg

Tocopherol, beta

864 foods · mg

Tocopherol, gamma

1,430 foods · mg

Tocopherol, delta

853 foods · mg

Tocotrienol, alpha

830 foods · mg

Tocotrienol, beta

305 foods · mg

Tocotrienol, gamma

562 foods · mg

Tocotrienol, delta

108 foods · mg

Vitamin D (D2 + D3), International Units

2,175 foods · IU

Vitamin D2 (ergocalciferol)

53 foods · ug

Vitamin D3 (cholecalciferol)

1,426 foods · ug

25-hydroxycholecalciferol

10 foods · ug

Vitamin K (phylloquinone)

8,908 foods · ug

Vitamin K (Dihydrophylloquinone)

198 foods · ug

5-methyl tetrahydrofolate (5-MTHF)

12 foods · ug

Glutathione

11 foods · mg

SFA 4:0

3,700 foods · g

SFA 6:0

3,424 foods · g

SFA 8:0

4,428 foods · g

SFA 10:0

6,620 foods · g

SFA 12:0

7,875 foods · g

SFA 13:0

15 foods · g

SFA 14:0

10,486 foods · g

SFA 15:0

1,844 foods · g

SFA 16:0

11,937 foods · g

SFA 17:0

2,466 foods · g

SFA 18:0

11,697 foods · g

SFA 20:0

2,432 foods · g

SFA 21:0

11 foods · g

SFA 22:0

1,708 foods · g

SFA 24:0

1,489 foods · g

MUFA 14:1

1,734 foods · g

MUFA 14:1 c

54 foods · g

MUFA 15:1

254 foods · g

MUFA 16:1

10,385 foods · g

MUFA 16:1 c

1,437 foods · g

MUFA 17:1

1,602 foods · g

MUFA 17:1 c

75 foods · g

MUFA 18:1

11,803 foods · g

MUFA 18:1 c

1,959 foods · g

MUFA 18:1-11 t (18:1t n-7)

167 foods · g

MUFA 20:1

7,943 foods · g

MUFA 20:1 c

84 foods · g

MUFA 22:1

2,370 foods · g

MUFA 22:1 c

574 foods · g

MUFA 22:1 n-9

23 foods · g

MUFA 24:1 c

580 foods · g

Fatty acids, total polyunsaturated

12,257 foods · g

PUFA 18:2

11,892 foods · g

PUFA 18:2 c

88 foods · g

PUFA 18:2 n-6 c,c

1,935 foods · g

PUFA 18:2 CLAs

1,401 foods · g

PUFA 18:2 i

54 foods · g

PUFA 18:3

11,374 foods · g

PUFA 18:3 c

82 foods · g

PUFA 18:3 n-3 c,c,c (ALA)

2,009 foods · g

PUFA 18:3 n-6 c,c,c

970 foods · g

PUFA 18:3i

150 foods · g

PUFA 18:4

1,316 foods · g

PUFA 20:2 c

64 foods · g

PUFA 20:2 n-6 c,c

1,621 foods · g

PUFA 20:3

1,227 foods · g

PUFA 20:3 c

59 foods · g

PUFA 20:3 n-3

480 foods · g

PUFA 20:3 n-6

945 foods · g

PUFA 20:4

6,792 foods · g

PUFA 20:4c

67 foods · g

PUFA 20:4 n-6

154 foods · g

PUFA 20:5c

54 foods · g

PUFA 20:5 n-3 (EPA)

3,555 foods · g

PUFA 21:5

15 foods · g

PUFA 22:2

24 foods · g

PUFA 22:5 c

52 foods · g

PUFA 22:4

643 foods · g

PUFA 22:5 n-3 (DPA)

3,860 foods · g

PUFA 22:6 c

37 foods · g

PUFA 22:6 n-3 (DHA)

2,915 foods · g

Fatty acids, total trans-monoenoic

1,825 foods · g

TFA 16:1 t

921 foods · g

TFA 18:1 t

1,842 foods · g

TFA 22:1 t

121 foods · g

Fatty acids, total trans-dienoic

64 foods · g

TFA 18:2 t not further defined

1,187 foods · g

TFA 18:2 t,t

241 foods · g

Fatty acids, total trans-polyenoic

1,384 foods · g

Phytosterols

314 foods · mg

Stigmasterol

88 foods · mg

Campesterol

120 foods · mg

Beta-sitosterol

111 foods · mg

Ergosta-7-enol

11 foods · mg

Ergosta-5,7-dienol

11 foods · mg

Ergosta-7,22-dienol

11 foods · mg

Ergosterol

11 foods · mg

Tryptophan

4,979 foods · g

Threonine

5,045 foods · g

Isoleucine

5,049 foods · g

Leucine

5,049 foods · g

Lysine

5,062 foods · g

Methionine

5,057 foods · g

Cystine

4,835 foods · g

Phenylalanine

5,045 foods · g

Tyrosine

5,002 foods · g

Valine

5,048 foods · g

Arginine

5,025 foods · g

Histidine

5,041 foods · g

Alanine

4,981 foods · g

Aspartic acid

4,832 foods · g

Glutamic acid

4,990 foods · g

Glycine

4,980 foods · g

Proline

4,973 foods · g

Serine

4,979 foods · g

Hydroxyproline

1,261 foods · g

Cysteine

32 foods · g

Alcohol, ethyl

164 foods · g

Caffeine

692 foods · mg

Theobromine

506 foods · mg

Ergothioneine

11 foods · mg

Daidzein

256 foods · mg

Genistein

283 foods · mg

Proanthocyanidin dimers

159 foods · mg

Proanthocyanidin trimers

136 foods · mg

Proanthocyanidin 4-6mers

116 foods · mg

Proanthocyanidin 7-10mers

89 foods · mg

Proanthocyanidin polymers (>10mers)

75 foods · mg

Apigenin

74 foods · mg

Luteolin

131 foods · mg

Kaempferol

217 foods · mg

Myricetin

150 foods · mg

Quercetin

335 foods · mg

Flavonoids

6 nutrients

(-)-Epicatechin

115 foods · mg

(-)-Epicatechin 3-gallate

34 foods · mg

(-)-Epigallocatechin

56 foods · mg

(-)-Epigallocatechin 3-gallate

39 foods · mg

(+)-Catechin

111 foods · mg

(+)-Gallocatechin

20 foods · mg

Choline

6 nutrients

Choline from glycerophoshocholine

601 foods · mg

Choline from phosphatidylcholine

610 foods · mg

Choline from phosphocholine

543 foods · mg

Choline from sphingomyelin

372 foods · mg

Free Choline

625 foods · mg

Total Choline

633 foods · mg

Iodine

1 nutrients

Iodine mcg/100gB

358 foods · mcg

Fluoride

1 nutrients

Mean mcg/100g **

422 foods · mg

Isoflavones

1 nutrients

Total isoflavones

305 foods · mg

Purines

6 nutrients

Purine, adenine

116 foods · mg

Purine, guanine

120 foods · mg

Purine, hypoxanthine

102 foods · mg

Purine, uric acid

24 foods · mg

Purine, xanthine

100 foods · mg

Purines, total

120 foods · mg