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1 of 5 List of Foods and Their Nutrients in Details

1 of 5 List of Foods and Their Nutrients in Details

List of foods along with their nutrition

Apples and their Nutrients / Nutrition

“An Apple a day keeps doctors away.”

Apples are sometimes called "nutritional powerhouses" because of their impressive nutritional profile. Apples are among the world’s most popular fruits. Apples contain about 14% of our daily needs of Vitamin C (a powerful natural antioxidant), B-complex vitamins, dietary fiber, phytonutrients (which help protect the body from the detrimental effects of free radicals), and minerals such as calcium and potassium.

Studies have revealed that eating apples can potentially help prevent dementia and reduce the risk of stroke and diabetes.

Here are the nutrition facts for one raw, unpeeled, medium-sized apple (100 grams):

  • Calories: 52

  • Water: 86%

  • Protein: 0.3 grams

  • Carbs: 13.8 grams

  • Sugar: 10.4 grams

  • Fiber: 2.4 grams

  • Fat: 0.2 grams

To know about Nutrients of Coffee, Flaxseed, Garlic, Ginger, Grapes, Grapefruit, Grean Tea, Honey read 2 of 5 List of Foods and Their Nutrients in Details

Almonds and their Nutrients / Nutrition

Almonds are a rich source of vitamin E, copper, magnesium, good quality protein, and healthy unsaturated fatty acids.

Studies have revealed that almonds can potentially help prevent cardiovascular diseases, cut the risk of cancer, and help prolong life.

Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains:

  • Fiber: 3.5 grams

  • Protein: 6 grams

  • Fat: 14 grams (9 of which are monounsaturated)

  • Vitamin E: 37% of the RDI

  • Manganese: 32% of the RDI

  • Magnesium: 20% of the RDI

  • They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.

Bananas and their Nutrients / Nutrition

Bananas are naturally free of fat, cholesterol, and sodium, and very rich in potassium.

The potential health benefits of bananas include: lowering blood pressure, reducing the risk of developing childhood leukemia, and supporting heart health.

The nutrition facts for 1 medium-sized banana (100 grams):

  • Calories: 89

  • Water: 75%

  • Protein: 1.1 grams

  • Carbs: 22.8 grams

  • Sugar: 12.2 grams

  • Fiber: 2.6 grams

  • Fat: 0.3 grams

To know about Nutrients of kiwifruit, Mango, Milk, Mint, Mushrooms, Oats, Oily Fish read 3 of 5 List of Foods and Their Nutrients in Details

Beetroot and their Nutrients / Nutrition

Beetroot, also known simply as the beet, has been gaining in popularity as a new super food due to recent studies claiming that beets and beetroot juice can improve athletic performance, lower blood pressure and increase blood flow.

This is partly due to its high content of nitrates, which increase nitric oxide in the body and play a substantial role in heart and vascular health.

Beetroot is a rich source of folate and manganese, and also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper, and selenium.

100 grams of raw beetroots boasts the following nutrients:

  • Calories: 43

  • Water: 88%

  • Protein: 1.6 grams

  • Carbs: 9.6 grams

  • Sugar: 6.8 grams

  • Fiber: 2.8 grams

  • Fat: 0.2 grams

Broccoli and their Nutrients / Nutrition

Broccoli contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin C. In addition, broccoli is rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus, and phytonutrients.

Studies have found that broccoli can potentially help prevent osteoarthritis, protect skin against the effects of UV light, reverse diabetes heart damage, and reduce bladder cancer risk.

The nutrition facts for 100 grams of raw broccoli are:

  • Calories: 31

  • Water: 89%

  • Protein: 2.5 grams

  • Carbs: 6 grams

  • Sugar: 1.5 grams

  • Fiber: 2.4 grams

  • Fat: 0.4 grams

To know about Nutrients of Olive oil, Onions, Oranges, Oregano, Papaya, Peaches, Peppermint, Pineapple read 4 of 5 List of Foods and Their Nutrients in Details

Carrots and their Nutrients / Nutrition

Carrots are a great source of vitamin A, good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels

The potential health benefits of carrots include: preventing lung cancer, destroying leukemia cells and inhibiting their progression, and helping to restore vision.

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

  • Calories: 41

  • Water: 88%

  • Protein: 0.9 grams

  • Carbs: 9.6 grams

  • Sugar: 4.7 grams

  • Fiber: 2.8 grams

  • Fat: 0.2 grams

Cauliflower and their Nutrients / Nutrition

Cauliflowers are a member of the brassica family, more commonly known as cruciferous vegetables. They contain antioxidants and phytonutrients that can protect against cancer. They also contain fiber that helps with satiety, weight loss, and a healthy digestive tract, choline that is essential for learning and memory, as well as many other important nutrients.

The potential health benefits of cauliflower include preventing mutations and reducing stress from free radicals, preventing constipation, and helping memory.

The nutrition facts for cauliflower (100 grams) are:

  • Calories: 25

  • Fiber: 3 grams

  • Vitamin C: 77% of the RDI

  • Vitamin K: 20% of the RDI

  • Vitamin B6: 11% of the RDI

  • Folate: 14% of the RDI

  • Pantothenic acid: 7% of the RDI

  • Potassium: 9% of the RDI

  • Manganese: 8% of the RDI

  • Magnesium: 4% of the RDI

  • Phosphorus: 4% of the RDI

To know about Nutrients of Potatoes, Pumpkin, Spinach, Strawberries, Sweet Potatoes, Tofu, Tomatoes, Watermelon read 5 of 5 List of Foods and Their Nutrients in Details

Chickpeas and their Nutrients / Nutrition

Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence throughout the world.

The potential health benefits of chickpeas include improved glucose levels, lipids, and insulin levels for diabetes, maintaining bone strength and heart health.

A 1-ounce (28-gram) serving provides the following nutrients:

  • Calories: 46

  • Carbs: 8 grams

  • Fiber: 2 grams

  • Protein: 3 grams

  • Folate: 12% of the RDI

  • Iron: 4% of the RDI

  • Phosphorus: 5% of the RDI

  • Copper: 5% of the RDI

  • Manganese: 14% of the RDI

Chocolate and their Nutrients / Nutrition

Chocolate is rich in antioxidants. Despite its bad reputation for causing weight gain, there are a number of health benefits associated with its consumption (particularly dark chocolate).

The potential benefits of eating chocolate include: lowering cholesterol levels, preventing cognitive decline, and reducing the risk of cardiovascular problems.

100 gms chocolate provides the following nutrients:

  • Calories: 546

  • Total Fat: 31 g 47%

  • Saturated fat: 19 g 95%

  • Polyunsaturated fat: 1.1 g

  • Monounsaturated fat: 10 g

  • Trans fat: 0.1 g

  • Cholesterol: 8 mg 2%

  • Sodium: 24 mg 1%

  • Potassium: 559 mg 15%

  • Total Carbohydrate: 61 g 20%

  • Dietary fiber: 7 g 28%

  • Sugar: 48 g

  • Protein: 4.9 g 9%

Coriander and their Nutrients / Nutrition

Known as coriander in the United Kingdom, cilantro comes from the plant Coriandrum sativum. In the United States, the leaves of the plant are referred to as cilantro (the Spanish translation), and the seeds are referred to as coriander.

Many studies have suggested that increasing consumption of plant foods like cilantro decreases the risk of obesity, overall mortality, diabetes, and heart disease while promoting a healthy skin and hair, increased energy, and overall lower weight.

Nutritional value per 100 gms

  • Energy 95 kJ (23 kcal)

  • Carbohydrates: 3.67 g

  • Sugars: 0.87

  • Dietary fiber: 2.8 g

  • Fat: 0.52 g

  • Protein: 2.13 g

Cinnamon and their Nutrients / Nutrition

Studies have found that cinnamon can potentially be effective against HIV, improve glucose and lipid levels in patients with type 2 diabetes, help prevent Alzheimer's disease, and stop the destructive process of multiple sclerosis (MS).

In addition, researchers at Penn State found that consuming cinnamon can help reduce the body's negative responses to eating high-fat meals.

Amount Per 100 grams

  • Calories: 247

  • Total Fat: 1.2 g

  • Saturated fat: 0.3 g

  • Polyunsaturated fat: 0.1 g

  • Monounsaturated fat: 0.2 g

  • Sodium: 10 mg

  • Potassium: 431 mg

  • Total Carbohydrate: 81 g

  • Dietary fiber: 53 g

  • Sugar: 2.2 g

  • Protein: 4 g

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