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The foods have been divided into the following categories for better understanding.
Each category includes a wide variety of commonly consumed foods. You can click on any food item to check its complete nutritional value, including calories, macronutrients, vitamins, minerals, amino acids, and other essential nutrients.
The nutritional information of any food contains many important parts. Each nutrient plays a unique role in maintaining our health and wellness. To make better dietary choices, it’s essential to understand every nutrient and its quantity present in the food we eat. Below is the complete breakdown of nutrients found in this food, categorized by macronutrients, fats, vitamins, minerals, amino acids, and other essential compounds.
Macronutrients
| Nutrient | Daily Required Amount | Health Note |
|---|
| Calories (kcal) | 2000 kcal | Provides energy for daily bodily functions. Ideal for breakfast or post-workout meals. Moderate calorie content makes it suitable for weight management. |
| Total Fat (g) | 70 g | Essential for hormone production, nutrient absorption, and brain health. Contains heart-healthy unsaturated fats along with some saturated fat. |
| Protein (g) | 50 g | Supports muscle repair, immune function, and enzymes. Complete protein with all essential amino acids, making it great for vegetarians and fitness enthusiasts. |
| Carbohydrates (g) | 275 g | Extremely low carb. Excellent for low-carb, keto, and diabetic-friendly diets. |
| Net Carbs (g) | 275 g | Total digestible carbs after subtracting fiber. Helps manage blood sugar response, ideal for low-carb meal planning. |
| Water (g) | 2700-3700 g | Keeps the food naturally hydrated. Contributes to daily fluid intake, promoting digestion and metabolic processes. |
Fats / Fatty Acids
| Nutrient | Daily Required Amount | Health Note |
|---|
| Saturated Fat (g) | 20 g | Important in small amounts for hormone production. Excess intake linked to heart disease risk, so balance with unsaturated fats. |
| Cholesterol (mg) | 300 mg | High, but dietary cholesterol has less impact on blood levels than once believed. Beneficial when balanced with fiber-rich foods. |
| Monounsaturated Fat (mg) | Not established | Supports heart health by lowering LDL cholesterol. Found in olive oil and avocados too. |
| Polyunsaturated Fat (mg) | Not established | Provides essential fatty acids like omega-6 and omega-3, critical for brain function and cell repair. |
| Omega-3 (mg) | 1100-1600 mg | Reduces inflammation, supports heart and brain health. Good for joint function and mental wellness. |
| Omega-6 (mg) | 12000-17000 mg | Necessary for brain development and skin health, but excess omega-6 compared to omega-3 can trigger inflammation. |
| ALA (18:3 n-3) (mg) | 1100-1600 mg | Plant-based omega-3 supporting heart health and reducing oxidative stress. Converts partially to EPA and DHA in the body. |
| DPA (22:5 n-3) (mg) | Not established | Supports cardiovascular and brain health. Plays a role in reducing triglycerides and inflammation. |
| DHA (22:6 n-3) (mg) | 200-500 mg | Essential for brain development, vision, and cognitive health. Crucial during pregnancy and early childhood. |
Vitamins
| Nutrient | Daily Required Amount | Health Note |
|---|
| Vitamin A (IU) | 3000 IU | Supports vision, immunity, and cell growth. Comes as preformed retinol for immediate absorption. |
| Vitamin A (RAE mcg) | 900 mcg | Active vitamin A form. Essential for skin, vision, and immune system function. |
| Vitamin D (mcg) | 20 mcg | Regulates calcium absorption, supports bone health and immunity. Helps prevent osteoporosis and weak bones. |
| Vitamin D (IU) | 800 IU | Same as above (1 mcg = 40 IU). Important for mood regulation and muscle function. |
| Vitamin D3 (mcg) | 20 mcg | Most bioavailable form of vitamin D. Plays key roles in immune modulation and calcium metabolism. |
| Vitamin E (mg) | 15 mg | Acts as an antioxidant. Protects cells from oxidative damage and supports skin health. |
| Pantothenic Acid / B5 (mg) | 5 mg | Crucial for energy metabolism, hormone synthesis, and skin health. |
| Folate / B9 (mcg) | 400 mcg | Supports red blood cell formation and DNA synthesis. Essential during pregnancy for fetal health. |
| Food Folate (mcg) | 400 mcg | Naturally occurring folate from whole foods, easily absorbed and critical for preventing neural tube defects. |
| Folate DFE (mcg) | 400 mcg | Dietary Folate Equivalent, accounting for bioavailability differences between natural folate and synthetic folic acid. |
Minerals
| Nutrient | Daily Required Amount | Health Note |
|---|
| Calcium (mg) | 1000 mg | Essential for strong bones, teeth, nerve signaling, and muscle function. |
| Iron (mg) | 18 mg | Crucial for oxygen transport in blood and preventing anemia. |
| Magnesium (mg) | 400 mg | Supports muscle relaxation, nerve function, and energy production. |
| Phosphorus (mg) | 700 mg | Helps build strong bones and teeth. Assists in energy metabolism. |
| Potassium (mg) | 4700 mg | Maintains fluid balance, nerve signals, and muscle contractions. |
| Sodium (mg) | 2300 mg | Regulates fluid balance and blood pressure. Intake should be monitored by those with hypertension. |
| Zinc (mg) | 11 mg | Supports immune function, wound healing, and DNA synthesis. |
| Selenium (mcg) | 55 mcg | Acts as an antioxidant. Protects cells from damage and supports thyroid health. |
| Fluoride (mcg) | 3000-4000 mcg | Helps strengthen tooth enamel and prevents cavities in small, dietary amounts. |
Amino Acids
| Amino Acid | Daily Required Amount (mg) | Health Note |
|---|
| Tryptophan | 250 mg | Essential for serotonin production, mood regulation, and sleep. |
| Threonine | 1050 mg | Supports immune function, collagen formation, and fat metabolism. |
| Isoleucine | 1050 mg | Vital for muscle repair and blood sugar regulation. |
| Leucine | 2730 mg | Stimulates muscle protein synthesis and energy production. |
| Lysine | 3000 mg | Supports immune health and collagen production. |
| Methionine | 1050 mg | Important for metabolism and detoxification processes. |
| Cystine | 700 mg | Supports skin health, antioxidant production (glutathione). |
| Phenylalanine | 1400 mg | Converts to tyrosine, supports mood and mental alertness. |
| Tyrosine | 1100 mg | Precursor for dopamine, norepinephrine, and thyroid hormones. |
| Valine | 1820 mg | Supports muscle metabolism and tissue repair. |
| Arginine | 4000-6000 mg | Supports nitric oxide production and immune function. |
| Histidine | 700 mg | Important for histamine production and immune response. |
| Alanine | Not established | Provides energy for muscles and supports liver function. |
| Aspartic Acid | Not established | Supports neurotransmitter function and energy production. |
| Glutamic Acid | Not established | Important for brain function and cellular metabolism. |
| Glycine | Not established | Supports collagen production, sleep quality, and joint health. |
| Proline | Not established | Enhances skin elasticity and wound healing. |
| Serine | Not established | Crucial for cognitive function and immune defense. |
Other Compounds
| Nutrient | Daily Required Amount | Health Note |
|---|
| Choline (mg) | 550 mg | Supports brain health, neurotransmitter synthesis, and liver function. Critical for pregnant women. |
| Retinol (mcg) | 900 mcg | Active form of vitamin A. Supports vision and skin health. |
| Lutein + Zeaxanthin (mcg) | 6000 mcg | Powerful antioxidants that protect eyes from blue light and age-related macular degeneration. |
| PRAL Score | N/A | Indicates the food’s acid-forming potential. Animal-based proteins are typically acid-forming. Balance with alkaline foods like vegetables. |
*Daily Required Amounts (DRI/RDA) are based on general adult needs. Individual needs may vary based on age, sex, and health conditions.
Conclusion
This food offers high-quality protein, heart-healthy fats, essential vitamins and minerals, and bioactive compounds like choline and lutein. Its low carbohydrate content makes it suitable for low-carb and keto diets, while its vitamin D, folate, and amino acids support overall wellness.