Nutrient Guide

Protein 50 g DV Builds and repairs muscle, skin, enzymes and hormones. Read guide Carbohydrates 275 g DV Your body's main and most efficient energy source. Read guide Dietary Fiber 28 g DV Supports digestion, blood sugar and heart health. Read guide Sugars Simple carbohydrates — natural and added. Read guide Total Fat 78 g DV Concentrated energy plus essential fatty acids and vitamins. Read guide Saturated Fat 20 g DV The fat to limit for heart health. Read guide Omega-3 Fatty Acids Essential fats for heart and brain health. Read guide Cholesterol 300 mg DV A waxy lipid found only in animal foods. Read guide Water The most essential nutrient of all. Read guide

Vitamin A 900 mcg DV Vital for vision, immunity and skin. Read guide Vitamin C 90 mg DV Antioxidant that supports immunity and collagen. Read guide Vitamin D 20 mcg DV The "sunshine vitamin" for bones and immunity. Read guide Vitamin E 15 mg DV A fat-soluble antioxidant that protects cells. Read guide Vitamin K 120 mcg DV Essential for blood clotting and bone health. Read guide Thiamin (B1) 1.2 mg DV Helps turn food into energy. Read guide Riboflavin (B2) 1.3 mg DV Supports energy production and healthy skin. Read guide Niacin (B3) 16 mg DV Drives energy metabolism in every cell. Read guide Pantothenic Acid (B5) 5 mg DV Needed to make and use energy and fats. Read guide Vitamin B6 1.7 mg DV Supports metabolism, brain and blood. Read guide Folate (B9) 400 mcg DV Essential for cell growth and pregnancy. Read guide Vitamin B12 2.4 mcg DV Keeps nerves and blood cells healthy. Read guide Choline 550 mg DV An essential nutrient for brain and liver. Read guide Betaine A choline relative that supports methylation. Read guide

Calcium 1,300 mg DV The key mineral for strong bones and teeth. Read guide Iron 18 mg DV Carries oxygen through your blood. Read guide Magnesium 420 mg DV A cofactor in hundreds of body reactions. Read guide Phosphorus 1,250 mg DV Partners with calcium for bones and energy. Read guide Potassium 4,700 mg DV Balances fluids and supports healthy blood pressure. Read guide Sodium 2,300 mg DV An electrolyte most people get too much of. Read guide Zinc 11 mg DV Supports immunity, healing and growth. Read guide Copper 0.9 mg DV A trace mineral for energy and connective tissue. Read guide Manganese 2.3 mg DV A trace mineral for metabolism and bone. Read guide Selenium 55 mcg DV A trace mineral and powerful antioxidant. Read guide Fluoride A trace mineral that protects teeth from decay. Read guide

Histidine Essential amino acid behind histamine and tissue repair. Read guide Isoleucine A branched-chain amino acid for muscle and energy. Read guide Leucine The branched-chain amino acid that triggers muscle growth. Read guide Lysine Essential for collagen, calcium use and immunity. Read guide Methionine A sulfur amino acid that starts protein and methylation. Read guide Phenylalanine Essential precursor to tyrosine and brain chemicals. Read guide Threonine Essential for collagen, gut lining and immunity. Read guide Tryptophan Essential amino acid behind serotonin and sleep. Read guide Valine A branched-chain amino acid for muscle and stamina. Read guide Alanine A non-essential amino acid that helps fuel the body. Read guide Arginine Makes nitric oxide for blood flow and healing. Read guide Aspartic Acid Non-essential amino acid for energy and detox. Read guide Cystine A sulfur amino acid that strengthens hair and skin. Read guide Glutamic Acid The brain's main excitatory messenger and umami taste. Read guide Glycine The smallest amino acid — collagen, calm and sleep. Read guide Proline A non-essential amino acid central to collagen. Read guide Serine Non-essential amino acid for cells and nerves. Read guide Tyrosine Builds dopamine, adrenaline and thyroid hormones. Read guide

Starch The main complex carbohydrate in plant foods. Read guide Sucrose Common table sugar — glucose joined to fructose. Read guide Glucose The body's primary blood sugar and fuel. Read guide Fructose Fruit sugar — the sweetest natural sugar. Read guide Lactose Milk sugar — glucose joined to galactose. Read guide Maltose Malt sugar formed from breaking down starch. Read guide Galactose A simple sugar found in milk, paired with glucose. Read guide

Monounsaturated Fat A heart-healthy fat from olive oil, avocado and nuts. Read guide Polyunsaturated Fat Includes the essential omega-3 and omega-6 fats. Read guide Oleic Acid The main monounsaturated fat in olive oil. Read guide Omega-6 Fatty Acids Essential polyunsaturated fats — best balanced with omega-3. Read guide Trans Fat The fat to avoid — worst for heart health. Read guide Butyric Acid A short-chain fat that fuels and soothes the gut. Read guide Caproic Acid A medium-chain fat with a distinctive aroma. Read guide Caprylic Acid A medium-chain triglyceride (MCT) for quick energy. Read guide Capric Acid A medium-chain fat from coconut and goat milk. Read guide Lauric Acid The main fat in coconut oil, with antimicrobial action. Read guide Myristic Acid A saturated fat that most raises LDL cholesterol. Read guide Palmitic Acid The most common saturated fat in food and the body. Read guide Stearic Acid The saturated fat with a neutral cholesterol effect. Read guide Palmitoleic Acid An omega-7 monounsaturated fat studied for metabolism. Read guide Erucic Acid A monounsaturated fat that oils are bred to reduce. Read guide Alpha-Linolenic Acid (ALA) The essential plant-based omega-3 fat. Read guide EPA (Eicosapentaenoic Acid) A marine omega-3 for heart and mood. Read guide DHA (Docosahexaenoic Acid) A marine omega-3 vital for brain and eyes. Read guide GLA (Gamma-Linolenic Acid) An unusual omega-6 with anti-inflammatory effects. Read guide Arachidonic Acid An omega-6 that drives key signaling molecules. Read guide Arachidic Acid A minor long-chain saturated fat from peanuts. Read guide Behenic Acid A very-long-chain saturated fat that is poorly absorbed. Read guide Gadoleic Acid A monounsaturated fat first found in cod oil. Read guide Nervonic Acid A monounsaturated fat built into nerve myelin. Read guide

Phytosterols Plant sterols that help lower cholesterol. Read guide Beta-sitosterol The most common plant sterol in the diet. Read guide Campesterol A plant sterol found across vegetables and oils. Read guide Stigmasterol A plant sterol common in soy and vegetable oils. Read guide

Caffeine A natural stimulant in coffee, tea and cocoa. Read guide Theobromine The mild stimulant that gives chocolate its lift. Read guide Alcohol Provides calories but no nutrients — best limited. Read guide Ash A lab measure of a food's total mineral content. Read guide