Nutrients

Select a nutrient to see top food sources, rankings, and percentile data.

Macronutrients 4

Nutrients required in large amounts. Protein builds and repairs tissue; carbohydrates and sugars supply energy; dietary fiber supports digestion and gut health. Fats are tracked separately below.

Carbohydrate g
Carbohydrate has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,839 foods
Dietary Fiber g
Dietary Fiber follows a long-tail distribution. Most foods have low levels, but there is a wide spread of values among richer sources. 3,998 foods
Protein g
Protein tends to concentrate in specific food types. Values skew high, so good sources are not rare. 7,697 foods
Total Sugars g
Total Sugars varies widely across foods, from trace amounts to high concentrations. 3,973 foods
Fats 3

Individual fatty acids and fat fractions. Includes saturated, monounsaturated, and polyunsaturated fats, plus specific fatty acids like omega-3s. Fat type matters as much as total fat intake.

Omega-3 (ALA) g
Omega-3 (ALA) is absent or trace in the vast majority of foods. Only a handful of specialist sources contain meaningful amounts. 1,952 foods
Saturated Fat g
Most foods contain little Saturated Fat. The distribution falls off quickly -- only a small fraction of foods are good sources. 7,150 foods
Total Fat g
Total Fat has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 7,721 foods
Vitamins 14

Organic compounds required in small amounts for metabolism, immunity, and cell function. Divided into fat-soluble (A, D, E, K) and water-soluble (B-complex, C) groups.

Biotin (B7) µg
Biotin (B7) follows a long-tail distribution. Most foods have low levels, but there is a wide spread of values among richer sources. 91 foods
Choline mg
Choline is broadly distributed across foods, with most foods containing moderate to high amounts. 4,455 foods
Folate µg
Folate follows a long-tail distribution. Most foods have low levels, but there is a wide spread of values among richer sources. 5,891 foods
Niacin (B3) mg
Niacin (B3) varies widely across foods, from trace amounts to high concentrations. 7,254 foods
Pantothenic Acid (B5) mg
Most foods contain little Pantothenic Acid (B5). The distribution falls off quickly -- only a small fraction of foods are good sources. 6,153 foods
Riboflavin (B2) mg
Riboflavin (B2) is absent or trace in the vast majority of foods. Only a handful of specialist sources contain meaningful amounts. 7,188 foods
Thiamine (B1) mg
Thiamine (B1) is absent or trace in the vast majority of foods. Only a handful of specialist sources contain meaningful amounts. 7,191 foods
Vitamin A µg
Most foods contain little Vitamin A. The distribution falls off quickly -- only a small fraction of foods are good sources. 4,530 foods
Vitamin B12 µg
Most foods contain little Vitamin B12. The distribution falls off quickly -- only a small fraction of foods are good sources. 4,375 foods
Vitamin B6 mg
Vitamin B6 is absent or trace in the vast majority of foods. Only a handful of specialist sources contain meaningful amounts. 7,057 foods
Vitamin C mg
Most foods contain little Vitamin C. The distribution falls off quickly -- only a small fraction of foods are good sources. 3,595 foods
Vitamin D µg
Vitamin D is absent or trace in the vast majority of foods. Only a handful of specialist sources contain meaningful amounts. 1,910 foods
Vitamin E mg
Vitamin E is absent or trace in the vast majority of foods. Only a handful of specialist sources contain meaningful amounts. 5,241 foods
Vitamin K µg
Most foods contain little Vitamin K. The distribution falls off quickly -- only a small fraction of foods are good sources. 4,023 foods
Minerals 13

Inorganic elements essential for bone structure, nerve signalling, enzyme function, and fluid balance. Includes major minerals like calcium and potassium, and trace minerals like iron and zinc.

Calcium mg
Calcium follows a long-tail distribution. Most foods have low levels, but there is a wide spread of values among richer sources. 7,741 foods
Copper mg
Copper is absent or trace in the vast majority of foods. Only a handful of specialist sources contain meaningful amounts. 7,311 foods
Fluoride µg
Fluoride is broadly distributed across foods, with most foods containing moderate to high amounts. 499 foods
Iodine µg
Iodine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 36 foods
Iron mg
Most foods contain little Iron. The distribution falls off quickly -- only a small fraction of foods are good sources. 7,708 foods
Magnesium mg
Magnesium is broadly distributed across foods, with most foods containing moderate to high amounts. 7,475 foods
Manganese mg
Manganese is absent or trace in the vast majority of foods. Only a handful of specialist sources contain meaningful amounts. 6,578 foods
Molybdenum µg
Molybdenum has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 64 foods
Phosphorus mg
Phosphorus is broadly distributed across foods, with most foods containing moderate to high amounts. 7,510 foods
Potassium mg
Potassium is broadly distributed across foods, with most foods containing moderate to high amounts. 7,643 foods
Selenium µg
Selenium has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 6,571 foods
Sodium mg
Sodium is broadly distributed across foods, with most foods containing moderate to high amounts. 7,701 foods
Zinc mg
Most foods contain little Zinc. The distribution falls off quickly -- only a small fraction of foods are good sources. 7,487 foods
Amino Acids 9

The building blocks of protein. Nine are essential — the body cannot synthesise them and must obtain them from food. Leucine, isoleucine, and valine are the branched-chain amino acids (BCAAs).

Histidine g
Histidine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,008 foods
Isoleucine g
Isoleucine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,016 foods
Leucine g
Leucine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,016 foods
Lysine g
Lysine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,029 foods
Methionine g
Methionine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,024 foods
Phenylalanine g
Phenylalanine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,012 foods
Threonine g
Threonine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,012 foods
Tryptophan g
Most foods contain little Tryptophan. The distribution falls off quickly -- only a small fraction of foods are good sources. 4,946 foods
Valine g
Valine has two clusters of foods: one group with low levels and a separate group with high levels. Few foods fall in between. 5,015 foods

Values per 100g · USDA FoodData Central