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Nutrient Content Tables
Introduction / Tables
Nutrient Content Tables
The nutrient content tables will show you how much of a particular nutrient can be found in a certain food product. In the tables you will find the values of the macronutrients, vitamins, minerals and fatty acids. There are two types of tables: Portion Size Tables and 100 Gram Tables.
Portion Size Tables
In the Portion Size Tables, foods will have a serving size which is an approximation of one recommended portion of a food. It's a very rough approximation, because recommended portion sizes depend on many factors, including the age and size of a person, their physical activity level and the other foods he or she is consuming that day. If your personal intake of a food item is different than the serving size listed in the table, you will need to adjust the values. Please keep this in mind when you are looking at the nutrient content tables.
100 Gram Tables
In the 100 Gram Tables the serving size will always be 100 grams. These tables can be especially useful when you want to compare the nutrient contents of different foods. Do keep in mind though that you cannot compare any two types of foods with each other. It doesn't make sense to compare 100 grams of cooked rice with 100 grams of raw amaranth for instance. It also doesn't make sense to compare 100 grams of fresh parsley with 100 grams of dried parsley. For those comparisons, it's better to go to the Portion Size Tables. Also keep in mind that even though these tables have the same Color Coding as the Portion Size Tables, that doesn't necessary make a food a good or bad source of a nutrient. It all depends on the actual amount you consume. Even though 100 grams of lemon peel will provide you with a good amount of vitamin C, I definitely don't recommend you consume that much lemon peel! That's why the Good Sources tables are linked to the Portion Size Tables only.
Source
The data in the nutrient content tables is from the USDA National Nutrient Database for Standard Reference. The last complete update of all the data in the nutrient content tables was done in September 2011.
A dash '-' in the nutrient content tables means that no value for that particular nutrient was listed in the USDA National Nutrient Database.
Cholesterol
Since plant-based foods contain no cholesterol at all, cholesterol has been left out of these nutrient content tables. The value is always: 0.
Percentages
The percentages you find in the nutrient content tables are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Please click here to calculate an estimate of your personal calorie needs. You can also check out the more detailed Dietary Reference Intakes (DRI's) for macronutrients, vitamins and minerals. The DRI's take age, sex, pregnancy and lactation into account.
Color Coding in Tables
A food is considered a "good source" of a particular nutrient, if the food contains 10-19% of the Daily Value of the nutrient. A food is considered a "great source" if it contains more than 20% of the Daily Value of the nutrient.
Note: a food can only be considered a "good source" or "great source" if it doesn't contain too much of less desirable nutrients, like fat, saturated fat and sodium. This has not been taken into account in the nutrient content tables. However, if a nutrient contains a high or very high amount of fat, saturated fat or sodium, you will see that marked in red in the tables. If a food has a red marking, it doesn't mean you shouldn't eat it at all, just not too much of it.
| Good Source | 10-19% |
| Great Source | 20% or more |
| High | 10-19% |
| Very High | 20% or more |
Sugar
Sugar (simple carbohydrates) are not highlighted in the nutrient content tables, because the tables do not differentiate between less desirable sugars (like glucose, sucrose and lactose) and more desirable sugars (like fruit sugar). To not discourage the consumption of fruit sugars, this nutrient has not been color coded. There is also no % Daily Value for sugar established by the U.S. Food and Drug Administration. Please click here for more information on sugar.
Vitamin E
The vitamin E in the nutrient content tables is alpha-tocopherol. Alpha-tocopherol is the most active form of vitamin E. The Recommended Daily Allowance for vitamin E is also based on the alpha-tocopherol form. The values of other natural tocopherols, like beta, gamma and delta are ignored and not added to the total value of vitamin E in the nutrient content tables.
Units
oz = ounce
fl oz = fluid ounce
tbsp = tablespoon
kcal = kilocalories = 1000 calories
g = grams
mg = milligrams
mcg = micrograms
IU = International Unit
If you need converting of measurements, please go to the Measurement Converter.