Nutrient Guide
What protein, fiber, potassium or vitamin C are, why they matter, the Daily Value for each, and which foods contain the most.
Energy
Macronutrients
Protein
Builds and repairs muscle and tissue. The FDA Daily Value is 50 g.
DV: 50 g/day
Total Fat
A source of energy and essential fatty acids. The Daily Value is 78 g; fat quality matters more than quantity.
DV: 78 g/day
Saturated Fat
A fat type generally recommended to limit. The Daily Value cap is 20 g.
DV: 20 g/day
Carbohydrate
The body's main energy source. The Daily Value is 275 g on a 2,000-kcal diet.
DV: 275 g/day
Dietary Fiber
Supports digestion and fullness. The Daily Value is 28 g.
DV: 28 g/day
Total Sugars
Simple carbohydrates, natural and added. Added sugar is best limited (~50 g).
DV: 50 g/day
Minerals
Sodium
An electrolyte; excess is linked to higher blood pressure. The Daily Value cap is 2,300 mg.
DV: 2,300 mg/day
Potassium
An electrolyte important for blood pressure and heart function. The Daily Value is 4,700 mg.
DV: 4,700 mg/day
Calcium
A mineral for bones and teeth. The Daily Value is 1,300 mg.
DV: 1,300 mg/day
Iron
A mineral that carries oxygen in the blood. The Daily Value is 18 mg.
DV: 18 mg/day
Magnesium
A mineral for muscles, nerves and metabolism. The Daily Value is 420 mg.
DV: 420 mg/day
Vitamins
Other
Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.