Nutrient Fact Sheet
Retrieved from http://www.mypyramid.gov
Other helpful sites to find out what happens to your body when you do not get enough or too little of a
specific nutrient: http://ods.od.nih.gov/ or http://www.umm.edu/
Food Energy or Total Calories (kcals)
Food energy or total calories (kcals) is the sum of kilocalories from each of the foods you
reported eating or drinking in a 24-hour period. Food energy refers to how the body uses the
energy locked in the chemical structure within the foods. Energy is required to sustain the
body's various functions, including metabolism, respiration, circulation, and physical work. Its
release to sustain various body functions is based on your energy needs throughout the day.
Your energy needs are estimated based on your energy balance which depends on your food
energy intake and energy expenditure. Control calorie intake to manage body weight and be
physically active every day. To determine your energy expenditure and learn more about your
energy needs or Estimated Energy Requirement (EER), you will need to use MyPyramid Tracker
to assess your physical activity status by completing the physical activity entry.
Protein (gm)
Proteins from food are broken down to amino acids during digestion. The basic use of the
amino acids is as a building block for body proteins, such as enzymes, antibodies, vitamins,
structural proteins and hormones. Foods of animal origin-lean meat, poultry, eggs, milk and
milk products-are the richest sources of protein. Legumes and grain products are important
plant sources of protein in the American diet. Vegetarians can choose plant sources of proteins,
such as legumes, grains, and vegetables to meet their needs. Lacto-ovo vegetarians, who eat
dairy products and eggs, also get their protein from those sources. Vegetarian diets can be
consistent with the Dietary Guidelines for Americans and can meet Dietary Reference Intakes
for nutrients. Vegetarian diets can provide enough protein if the variety and amounts of foods
are selected with this in mind.
Carbohydrate (gm)
Choose carbohydrates wisely for good health. Carbohydrates-the sugars, starches and fibers
found in fruits, vegetables, grains and milk products-are an important part of a healthy diet.
Sugar and starches are the major types of carbohydrates. They supply energy to the body in the
form of glucose, which is the primary energy source for the brain, central nervous system and
red blood cells. Fibers do not supply glucose to the body, but promote laxation and lower the
risk of certain diseases, such as coronary heart disease and diabetes. Grains and vegetables
(corn, pasta, rice, legumes, potatoes, bread) are sources of starch. Natural sugars are found in
fruits (fructose) and juices, while soft drinks, candies, fruit drinks, jams, jellies, and sweet
desserts contain added sugars. Reducing intake of added sugar may be helpful in weight
control.
Dietary Fiber (gm)
Dietary fiber is the term used for a mixture of plant materials that are resistant to digestion
(breakdown) by humans. Types of fiber include cellulose and pectin. Fiber consists of isolated,
nondigestible carbohydrates that are beneficial. For example, eating plenty of fiber-containing
foods promotes proper bowel function by providing bulk for stool formation, which hastens its
passage through the colon. Along with improving laxation, dietary fiber can also help to satisfy
appetite by creating a full feeling. Fiber is found only in plant foods. Dietary fiber is found in
whole-grain products such as whole-wheat bread and oatmeal, fruits, vegetables, and dry
beans and peas. Juices contain little or no fiber, so choose whole or cut-up fruits and
vegetables, rather than juices, most often.Eating a variety of whole grains, fruits, and
vegetables that contain fiber can reduce symptoms of chronic constipation, diverticular disease,
and hemorrhoids. Also, dietary fiber may lower the risk for coronary heart disease and assist in
maintaining normal blood glucose levels. Some of the health benefits associated with a highfiber diet may come from other components present in these foods, not just from fiber itself.
For this reason, fiber is best obtained from foods rather than supplements. Good sources of
fiber are:
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Ready-to-Eat Bran Cereal
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Dry peas and beans
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Fresh fruits and vegetables

Whole-wheat breads
Total fat (gm)
Fats supply energy and essential fatty acids, and they help the body absorb the fat-soluble
vitamins A, D, E, and K, and carotenoids. Fats are a source of antioxidants and numerous
bioactive compounds, serve as building blocks of membranes, and play a key regulatory role in
numerous biological functions. Dietary fat is found in foods derived from both plants and
animal. Sources of fat include butter, margarine, vegetable oils, visible fat on meat and poultry,
invisible fat in fish, shellfish, some plant products, such as seeds and nuts, and bakery products.
You need some fat in the foods you eat, but choose wisely for good health as eating a lot of fat
can provide excess calories. If you need to reduce your total fat intake, do so primarily by
cutting back on saturated fats. Also,
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Get most of your calories from plant foods (grains, fruits, vegetables) instead of fat rich
foods. Choose fat-free or low-fat dairy products, cooked dry beans and peas, fish, and
lean meat and poultry.
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Limit use of solid fats such as butter, hard margarines, lard, and partially hydrogenated
shortenings. Use unsaturated vegetable oils and margarines that list a liquid vegetable
oil as first ingredient on the label.
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Use the Nutrition Facts Label and ingredient labels on food packages to help choose
foods lower in fat, saturated fat, and cholesterol.
Limit use of products that contain a large amount of saturated fats. These foods include
high-fat dairy products, fatty fresh and processed meats, the skin and fat of poultry,
lard, palm oil, coconut oil, and palm kernel oils.
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Saturated fats (gm)
Saturated fats are those fats that are generally solid at room temperature. They primarily come
from animal products such as meat (fatty fresh and processed meats, the skin and fat of
poultry) and dairy products (such as cheese, whole milk, cream, butter, and regular ice cream)
as well as lard, and some vegetables fats such as coconut and palm oil. Foods high in saturated
fats tend to raise blood cholesterol levels and increase the risk of coronary heart disease. To
reduce your intake of saturated fats:
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Get most of your calories from plant foods (grains, fruits, vegetables) instead of fat rich
foods.
Choose fat-free or low-fat dairy products, cooked dry beans and peas, fish, and lean
meats and poultry.
Limit use of solid fats such as butter, hard margarines, lard, and partially hydrogenated
shortenings. Use unsaturated vegetable oils and margarines that list a liquid vegetable
oil as first ingredient on the label.
Use the Nutrition Facts Label and ingredient labels on food packages to help choose
foods lower in fat, saturated fat, and cholesterol.
Limit use of products that contain a large amount of saturated fats. These foods include
high-fat dairy products, fatty fresh and processed meats, the skin and fat of poultry,
lard, palm oil, coconut oil, and palm kernel oils.
Monounsaturated fats (gm)
Fats supply energy and essential fatty acids, and they help the body absorb the fat-soluble
vitamins A, D, E, and K, and carotenoids. You need some fats in the foods you eat, so choose
primarily unsaturated fats rather than saturated fats. Use moderate amounts of foods high in
unsaturated fats to avoid excess calories.
Monounsaturated fats are unsaturated fats. Plant sources that are rich in monounsaturated
fatty acids include vegetable oils (such as canola oil, olive oil, high oleic safflower and sunflower
oils,) that are liquid at room temperature, and most nuts.
Polyunsaturated fats (gm)
Fats supply energy and essential fatty acids, and they help the body absorb the fat-soluble
vitamins A, D, E, and K, and carotenoids. You need some fats in the foods you eat, so choose
primarily unsaturated fats rather than saturated fats. Use moderate amounts of foods high in
unsaturated fats to avoid excess calories. Also, the substitution of polyunsaturated fatty acids
for saturated fats may help lower the risk of coronary heart disease. Polyunsaturated fats are
unsaturated fats and may be of two types: n-6 ("omega-6 fatty acids") or n-3 ("omega-3 fatty
acids") polyunsaturated fats. Primary sources of n-6 polyunsaturated fats occur in vegetable
oils, such as soybean oil, corn oil and safflower oils. Primary sources of n-3 polyunsaturated fats
are soybean and canola oil as well as walnuts, flaxseed and some are found in fatty fish, such as
salmon, tuna (especially albacore) and mackerel. These fatty acids appear to offer protection
against heart disease.
Linoleic acid (omega-6 polyunsaturated fatty acid) (gm)
Linoleic acid is a structural component of cell membranes and an essential fatty acid. As such
the human body cannot produce it and must rely on food sources. The intake of this fatty acid is
essential in humans as a lack of it is characterized by rough, scaly skin and dermatitis. Primary
sources are liquid vegetable oils including soybean oil, corn oil, and safflower oil, nuts and
seeds.
Alpha (a)-Linolenic acid (omega-3 polyunsaturated fatty acid) (gm)
a-Linolenic acid is involved with neurological development and growth and an essential fatty
acid. As such the human body cannot produce it and must rely on food sources. The intake of
this fatty acid is essential in humans as a lack of it can result in symptoms of a deficiency,
including scaly and hemorrhagic dermatitis, impaired wound healing, and growth retardation. It
is found in plant sources, including soybean oil, canola oil, walnuts, and flaxseed.
Eicosapentaenoic acid (EPA) and docosahexaenoic (DHA) are n-3 fatty acids that are contained
in all fish and shellfish. Both of these fatty acids appear to offer protection against heart
disease.
Fish that naturally contain more oil (such as, salmon, tuna, trout and mackerel) are higher in these aLinolenic acids than are lean fish (such as, cod, haddock, and flounder).
Cholesterol (mg)
Cholesterol is needed in the body to make cell membranes and for the normal development of
brain and nervous tissue. It is also a building block for the formation of bile acids, some
hormones, and vitamin D. Cholesterol is made in the body and is essential for proper
functioning. However, high blood cholesterol levels increase the risk of coronary heart disease.
Since it is made in the body, food sources of cholesterol are not essential. Sources of
cholesterol include liver and other organ meats, eggs yolks, foods that contain eggs and dairy
fats are high in cholesterol. Foods that are high in saturated fats or cholesterol tend to raise
blood cholesterol levels. To reduce your intake of cholesterol:
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Get most of your calories from plant foods (grains, fruits, vegetables) as plant foods do
not contain any cholesterol.
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Limit your intake of liver and other organ meats.
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Use egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely
when cooking since they contain no cholesterol and little or no fat.
Vitamin A (mcg RAE) (mcg Retinol Activity Equivalents)
Vitamin A, a fat-soluble vitamin, helps to make and maintain healthy skin, hair, and mucous
membranes. Vitamin A also helps us to see in dim light and is necessary for proper bone
growth, tooth development, and reproduction. Vitamin A is found in some animal products,
such as liver, dairy products and fish. Provitamin A carotenoids, which the body can convert
into vitamin A, are found in many dark green vegetables and deeply colored fruits. Sources of
vitamin A from the carotenoids that form vitamin A include:
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Orange vegetables like carrots, sweet potatoes, and pumpkin
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Dark-green leafy vegetables such as spinach, collards, and turnip greens
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Orange fruits like mango, cantaloupe, and apricots
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Tomatoes
Vitamin C (mg)
Vitamin C, or ascorbic acid, is important in forming collagen, a protein that gives structure to
bones, cartilage, muscle, and blood vessels. It also helps to maintain capillaries, bones, and
teeth, aids in the absorption of iron, and acts as a protective antioxidant. Sources of vitamin C
include:
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Citrus fruits and juices, kiwi fruit, strawberries, and cantaloupe
Broccoli, peppers, tomatoes, cabbage, sweet potatoes and potatoes with skin
Leafy greens such as romaine lettuce, turnip greens, spinach
Vitamin E (mg a-TE) (mg a-Tocopherol)
Although the roles and importance of all of the various forms of vitamin E are presently unclear,
current research suggests it may play a role in protecting cell membranes from damage due to
oxidation as well as protecting against stroke-associated brain damage. Primary sources of
vitamin E include nuts and seeds, vegetable oils, and unprocessed and fortified cereals:
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Nuts and seeds, such as almonds, hazelnuts and sunflower seeds

Vegetable oils, such as sunflower oil, cottonseed oil and safflower oil
 Unprocessed and fortified cereals
Thiamin (mg)
Thiamin, a B vitamin, helps the body release energy from carbohydrates. Thiamin plays a vital
role in the normal function of the nervous system. Thiamin is one of the nutrients lost in
processing whole grains into refined grains, so it is added back to the flour in the enrichment
process. Thiamin is found in a wide variety of foods to include:
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Whole grain products
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Brewer's yeast
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Lean meats (primarily pork)
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Legumes
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Enriched and whole grain breads, pasta, rice and cereal
Riboflavin (mg)
Riboflavin, a B vitamin, helps the body release energy from protein, fat, and carbohydrates. Riboflavin is
one of the nutrients lost in processing whole grains into refined grains, so it is added back to the flour in
the enrichment process. Riboflavin is found in a wide variety of foods to include:
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Milk and milk products
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Lean meat, poultry, and fish
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Green vegetables such as broccoli, turnip greens, asparagus, and spinach
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Legumes
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Enriched and whole grain breads, pasta, rice and cereal
Niacin (mg)
Niacin, a B vitamin, helps the body release energy from protein, fat, and carbohydrate during
metabolism. Niacin is one of the nutrients lost in processing whole grains into refined grains, so
it is added back to the flour in the enrichment process. Niacin is found in a wide variety of foods
to include:
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Lean meat, poultry, and fish
Enriched and whole grain breads, pasta, rice and cereal
Folate (mcg DFE) (mcg Dietary Folate Equivalents)
Folate, a B vitamin, aids in forming red blood cells and in building genetic material in every cell
of the body. Sources of folate include:
 Cooked dry beans and peas, peanuts
 Oranges, orange juice
 Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce
 Enriched and whole-grain breads and bread products, fortified ready-to-eat cereals
Folate has been found to help prevent birth defects when eaten in high enough amounts before
conception and during early pregnancy (a time when many women do not yet know they are
pregnant). All women of child-bearing age should make sure they have enough folate in their
diets.
Vitamin B-6 (mg)
Vitamin B-6 helps to build proteins, which in turn are needed to build body tissues. Vitamin B-6
also aids in the breakdown of fat for energy. A person's need for vitamin B-6 is directly related
to his or her protein intake. Thus, as protein intake increases, the need for vitamin B-6
increases. Vitamin B-6 is widely distributed in foods with the greatest concentrations found in:
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Lean meats
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Whole-grain products
Vegetables
Nuts
Fortified cereals and soy-based meat substitutes
Vitamin B-12 (mcg)
Vitamin B-12 aids in forming red blood cells and in building genetic material. Vitamin B-12 also
helps in the functioning of the nervous system and in metabolizing protein and fat in the body.
Vitamin B-12 is naturally found only in animal products. Small amounts of vitamin B-12 may be
produced by bacteria in the small intestine and then absorbed into the body. If you choose to
avoid all or most animal products, be sure to get enough vitamin B-12 from fortified foods or
supplements. Also, people over 50 years of age may have lower absorption of vitamin B-12 and
need to take a supplement. Good sources of vitamin B-12 are:
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Lean meat, poultry and fish
Eggs
Milk and milk products
Fortified breakfast cereal
Calcium (mg)
Calcium, a mineral, is used for building bones and teeth and in maintaining bone strength.
Calcium is also used in muscle contraction, blood clotting, and maintenance of cell membranes.
Some sources of calcium are listed below. Be sure to choose low-fat or fat-free products most
often.
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Milk (including lactose-free and lactose-reduced milk)
Yogurt
Natural cheeses such as Romano, ricotta mozzarella, cheddar, swiss, and parmesan
Soy-based beverages with added calcium
Calcium-set Tofu (made with calcium sulfate, read the ingredient list)
Ready-to-eat cereal with added calcium
Canned fish with soft bones such as salmon, sardines (but these are high in salt)
Dark-green leafy vegetables such as collards, turnip greens, kale, mustard greens, and
pak-choi; broccoli
 Tortillas made from lime-processed corn (read the labels)
Calcium absorption depends on the calcium needs of the body, the foods eaten, and the
amount of calcium in the foods eaten. Vitamin D, which can be obtained from the diet or from
exposure to sunlight, increases calcium absorption. Calcium absorption tends to decrease with
increased age for both men and women. It is important to build up calcium in the bones when
young, and through adolescence. Later in life, loss of calcium from bone increases the risk of
osteoporosis and bone fractures.
Some people need a vitamin-mineral supplement to meet specific nutrient needs. If you choose
to avoid all or most milk products, be sure to get enough calcium from other sources. People
who seldom eat milk products or other rich sources of calcium may meet their calcium
requirement with a calcium supplement.
Phosphorus (mg)
Phosphorus, a mineral, helps build strong bones and teeth. Phosphorus is also involved in the
release of energy from fat, protein, and carbohydrates during metabolism, and in the formation
of genetic material, cell membranes, and many enzymes. Phosphorus is present in nearly all
foods. Good sources of phosphorus include:
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Milk and milk products
Lean meat, poultry, and fish
Grain products
Magnesium (mg)
Magnesium, a mineral, is used in building bones, making proteins, releasing energy stored in
muscles, and regulating body temperature. Magnesium is present in neatly all foods, but
amount varies substantially. Good sources of magnesium include:
 Nuts and seeds
 Whole grains (or unrefined grains)
 Dry beans and soy products
 Green leafy vegetables and other green vegetables
Iron (mg)
Iron, a mineral, functions primarily as a carrier of oxygen in the body, both as a part of
hemoglobin in the blood and myoglobin in the muscles.
Some sources of iron are listed below. Some foods in this group are high in fat, cholesterol, or
both, so read the food package labels. Be sure to choose lean, lower fat, lower cholesterol
foods most often.
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Shellfish like shrimp, clams, mussels, oysters
Lean meats (especially beef)
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Liver and other organ meats (but these are high in cholesterol)
Turkey dark meat (remove the skin to reduce fat)
Sardines (but these are high in salt)
Leafy greens, such as spinach, broccoli, kale, turnip greens, collards
Cooked dry beans (such as kidney and pinto beans), lima beans and green peas, blackeyed peas, pinto beans, canned baked beans, and lentils
 Fortified, enriched and whole grain breads, pasta, rice, and breakfast cereals
The ability of the body to absorb and utilize iron from different foods varies. The iron in meat,
poultry, and fish is absorbed and utilized more readily than iron in other foods. The presence of
these animal products in a meal increases the availability of iron from other foods. The
presence of vitamin C (ascorbic acid) in a meal also increases iron absorption. If you choose to
avoid all or most animal products, be sure to get enough iron from other sources.
To some extent, the body can increase or decrease iron absorption according to need. The body
absorbs iron more efficiently when iron stores are low and during growth spurts or pregnancy.
The most common indication of poor iron status is iron deficiency anemia, a condition in which
the size and number of red blood cells are reduced. This condition may result from inadequate
intake of iron or from blood loss.
Zinc (mg)
Zinc, a mineral, plays an important role in the formation of protein in the body and assists in
wound healing, blood formation, and general growth and maintenance of all tissues. Zinc is a
part of many enzymes and is involved in most metabolic processes. Animal foods are good
sources of zinc, so if you choose to avoid all or most animal products, be sure to get enough
zinc from other sources. Good sources of zinc include:
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Lean meat
Eggs
Seafood (especially oysters)
Yogurt
Fortified breakfast cereals
Selenium (mcg)
Selenium, a mineral, plays a role in cellular metabolism, acts as an antioxidant to protect the
cell membrane from oxidative damage, and helps regulate the thyroid hormone.
Good sources of selenium are organ meats and seafood. For plants (fruits, vegetables and
grains), the amount of selenium in a particular plant depends on the soil selenium content
where the plant was grown.
Potassium (mg)
Potassium, a mineral, helps in muscle contraction and in maintaining fluid balance in body cells.
Potassium is also important in sending nerve impulses as well as releasing energy from protein,
fat, and carbohydrates during metabolism. Recent scientific evidence credits potassium with
decreasing the risk for kidney stones, bone loss, and for blunting the effects of salt on blood
pressure. In general, fruits, vegetables and lean meat are good sources. Good sources are:
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Baked white or sweet potato
Cooked greens (such as spinach)
Winter (orange) squash
Bananas and plantains
Dried fruits such as apricots and prunes
Fruit (such as orange and prune) and vegetable juices (such as tomato and carrot)
Cooked dry beans (such as baked beans) and lentils
Non or lowfat yogurt
Cooked fish (halibut, rockfish, and pacific cod)
Sodium (mg)
Sodium, a mineral, plays an essential role in regulating fluids and blood pressure. Salt is the
main source of sodium in foods. Most of the salt you eat comes from foods that have salt added
during food processing or during preparation in a restaurant or at home. Some recipes include
table salt, a salty broth or sauce, or a salty seasoning such as soy sauce. Not all foods with
added salt taste salty. Some people add salt or a salty seasoning to their food at the table.
Choose and prepare foods with little salt.
Many people can reduce their chances of developing high blood pressure by consuming less
sodium. Many studies in diverse populations have shown that a high sodium intake is
associated with higher blood pressure. There is no way to tell who might develop high blood
pressure from eating too much salt. However, consuming less salt or sodium is not harmful and
can be recommended for the healthy, normal person.
At present, the firmest link between salt intake and health relates to blood pressure. High salt
intake also increases the amount of calcium excreted in the urine. Eating less salt may decrease
the loss of calcium from bone. Loss of too much calcium from bone increases the risk of
osteoporosis and bone fractures.
To decrease your sodium intake:
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Choose fresh, plain frozen, or canned vegetables without added salt
Choose fresh or frozen fish, shellfish, poultry and meat, rather than canned and
processed forms
Read the nutrition facts label to compare the amount of sodium in processed foods such
as frozen dinners, packaged mixes, cereals, cheese, breads, soups, salad dressings, and
sauces
Look for labels that say "low sodium"
Learn to use spices and herbs, rather than salt, to enhance flavor
Go easy on condiments such as soy sauce, ketchup, mustard, pickles, and olives
Leave the salt shaker in the cupboard
Choose fresh fruits and vegetables often
Drink water freely (check the label on bottled water for sodium content)