Nutritional facts for a variety of food. what is Nutrient Value of Some Common Foods.

 

Here are the nutritional facts for a variety of common foods:

In our quest for a healthier lifestyle, understanding the nutritional value of the foods we consume is essential. This article delves into the nutritional benefits of various common foods, highlighting their key components and how they contribute to our overall health.

1. Apple

Apples are not only delicious but also packed with essential nutrients. A medium apple (about 182g) contains approximately 95 calories, making it a perfect low-calorie snack. It provides 25 grams of carbohydrates, 4.4 grams of fiber, and 19 grams of natural sugars. Apples are also rich in Vitamin C, offering 14% of the recommended daily intake (RDI) and potassium (195mg), which supports heart health. 

2. Banana

Bananas are a staple fruit known for their high potassium content, which aids in maintaining healthy blood pressure levels. A medium banana (118g) has around 105 calories and provides 27 grams of carbohydrates, 3.1 grams of fiber, and 14 grams of sugar. It also contains Vitamin C (17% of the RDI) and 422mg of potassium, making it an excellent energy-boosting snack.

3. Chicken Breast

Chicken breast is a lean source of high-quality protein. A 100g serving of cooked chicken breast contains 165 calories, 31 grams of protein, and only 3.6 grams of fat. It is rich in Vitamin B6 (30% of the RDI), niacin (74% of the RDI), and selenium (34% of the RDI), essential for metabolic processes and immune function.

4. Broccoli

Broccoli is a powerhouse of nutrients. A 100g serving of raw broccoli has only 34 calories but is loaded with vitamins and minerals. It provides 6.6 grams of carbohydrates, 2.6 grams of fiber, and 1.7 grams of sugar. Broccoli is exceptionally high in Vitamin C (135% of the RDI) and Vitamin K (116% of the RDI), crucial for bone health and immune function.

5. Almonds

Almonds are an excellent source of healthy fats, protein, and fiber. A 28g serving (about 23 almonds) contains 164 calories, 6.1 grams of carbohydrates, 3.5 grams of fiber, and 1.2 grams of sugar. Almonds are rich in Vitamin E (37% of the RDI) and magnesium (19% of the RDI), promoting heart health and aiding in muscle and nerve function.

6. Salmon

Salmon is celebrated for its high omega-3 fatty acid content, which supports heart health and reduces inflammation. A 100g serving of cooked salmon provides 206 calories, 22 grams of protein, and 13 grams of fat (including 3.1 grams of omega-3s). It is also a significant source of Vitamin B12 (117% of the RDI), Vitamin D (66% of the RDI), and selenium (52% of the RDI).

7. Egg

Eggs are a versatile and nutrient-dense food. A large egg (50g) contains 72 calories, 6 grams of protein, and 5 grams of fat. Eggs are also a good source of Vitamin B2 (Riboflavin), providing 15% of the RDI, Vitamin B12 (9% of the RDI), and Vitamin D (7% of the RDI). They are an affordable source of high-quality protein and essential nutrients.

8. Oats

Oats are a nutritious whole grain that offers sustained energy. A 100g serving of dry oats contains 389 calories, 66 grams of carbohydrates, 10.6 grams of fiber, and 0.9 grams of sugar. Oats are rich in protein (17 grams), iron (26% of the RDI), and magnesium (69% of the RDI), making them a heart-healthy breakfast option.

Conclusion

Incorporating a variety of nutrient-rich foods into your diet is key to maintaining good health and well-being. Apples, bananas, chicken breast, broccoli, almonds, salmon, eggs, and oats are just a few examples of foods that provide essential vitamins, minerals, and other nutrients necessary for optimal body function. By understanding the nutritional benefits of these foods, you can make informed choices that contribute to a balanced and healthy diet.