Nutrients in Common Foods Chart
Explore the nutritional profile of everyday foods and understand how to make informed dietary choices. Our comprehensive food nutrient database helps you identify which foods provide essential vitamins, minerals, and macronutrients.
Why Understanding Food Nutrients Matters
Every food you eat carries a unique nutritional signature. By understanding what nutrients are present in common foods, you can optimise your diet to support your energy levels, maintain strong bones, support immune function, and promote overall wellbeing.
Whether you're looking to increase your intake of calcium, iron, vitamin C, or fibre, knowing which everyday foods are rich in these nutrients makes meal planning straightforward and sustainable.
- Quick Reference: Find nutrient content of hundreds of common foods instantly
- Easy Comparisons: See side-by-side nutrient profiles to make better food choices
- Practical Guidance: Learn which foods work together to create nutritionally balanced meals
Key Features of Our Food Nutrient Database
Comprehensive Food Coverage
Access nutrient data for vegetables, fruits, grains, proteins, dairy products, oils, and common supermarket items. Our chart includes fresh, frozen, and canned varieties so you can make practical choices.
Essential Nutrients Tracked
Monitor vitamins (A, B-complex, C, D, E, K), minerals (calcium, iron, magnesium, zinc), macronutrients (protein, carbohydrates, fats), and fibre content. See exactly how each food contributes to your nutritional needs.
Visual Nutrient Breakdowns
See nutritional information presented in easy-to-read formats with percentages of daily reference values. Understand at a glance which foods are excellent sources of specific nutrients.
Quick Search Functionality
Find any food in seconds using our searchable database. Filter by food type, nutrient content, or dietary focus to discover new foods that meet your nutritional goals.
Educational Guides
Learn how to read nutrient labels, understand daily reference values, and discover nutrient synergies—which foods work together to enhance nutrient absorption and utilisation.
Meal Planning Insights
Use our nutrient data to plan balanced meals. See how to combine foods to create meals rich in all essential nutrients, supporting your health and nutritional needs.
How to Read Nutrient Charts Like a Pro
Understanding how to interpret food nutrient information empowers you to make choices aligned with your nutritional goals. Follow these steps to become proficient in reading and using nutrient charts.
Identify the Serving Size
Every nutrient chart starts with serving size information. This is crucial—all nutrient values listed (vitamins, minerals, macronutrients) are based on this specific amount. A 100-gram serving and a single medium apple have very different nutrient counts.
Check the serving size first. If you eat double the serving, multiply the nutrient values accordingly.
Understand Daily Reference Values
Percentage values (shown as %DV or %DRV) indicate how much of your daily nutritional need that nutrient represents. For example, if a food shows 25% DV for calcium, it provides one quarter of the daily recommended intake.
Use these percentages to see if a food is a significant source of a nutrient. 20% or more counts as high; 5% or less counts as low.
Compare Foods Side by Side
When choosing between similar foods, place their nutrient charts next to each other. This reveals subtle but important differences. One cereal brand might offer double the fibre of another, or one cheese might have significantly more calcium.
Side-by-side comparison helps you select the most nutrient-dense options for your dietary goals.
Common Questions About Food Nutrients
We address the most frequently asked questions about understanding and using food nutrient information.
Vitamins are organic compounds made by plants or animals. Minerals are inorganic substances that come from the soil and water. Your body needs both to function properly—vitamins support immune function, vision, and energy production, while minerals build strong bones, enable muscle contraction, and regulate fluid balance.
When reviewing food nutrient charts, you'll see both vitamin content (like Vitamin C, Vitamin D) and mineral content (like iron, calcium, magnesium) listed separately.
Start Exploring Our Food Nutrient Database
Take control of your nutritional choices. Browse our comprehensive food nutrient chart to discover which everyday foods are nutritional powerhouses and how to combine them for balanced, nourishing meals.
Subscribe to Our Nutrition Insights
Receive articles about food nutrients, meal planning tips, and updates to our nutrient database delivered to your inbox.