Tuna on White Bread with Lettuce and Tomato Submarine Sandwi

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Anche noto come: Calories, kcal

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Anche noto come: Carbohydrates

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Anche noto come: Total Lipid, Fat

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Anche noto come: Dietary Fiber

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Anche noto come: Total Sugars

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Anche noto come: Salt (as Na)

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

Mineral that works with calcium to form bones and is a component of DNA and ATP.

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

Trace mineral essential for immune function, wound healing, and protein synthesis.

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Anche noto come: Saturated Fatty Acids, SFA

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Anche noto come: Monounsaturated Fatty Acids, MUFA

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Anche noto come: Polyunsaturated Fatty Acids, PUFA

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Anche noto come: Trans Fatty Acids

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Anche noto come: Eicosapentaenoic Acid

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Anche noto come: Docosahexaenoic Acid

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Anche noto come: Docosapentaenoic Acid

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Anche noto come: Retinol Activity Equivalents, RAE

Preformed vitamin A found in animal foods; the active form used directly by the body.

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Anche noto come: Ascorbic Acid

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Anche noto come: Calciferol

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Anche noto come: Alpha-Tocopherol, Tocopherol

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Anche noto come: Phylloquinone, Menaquinone

B-vitamin required for carbohydrate metabolism and nervous-system function.

Anche noto come: Vitamin B1, Thiamine

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Anche noto come: Vitamin B2

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Anche noto come: Vitamin B3, Nicotinic Acid

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Anche noto come: Vitamin B5

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Anche noto come: Pyridoxine

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Anche noto come: Vitamin B9, Folic Acid, Folacin

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Anche noto come: Cobalamin

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

Anche noto come: Beta-Carotene, Provitamin A

Anche noto come: Alpha-Carotene

Anche noto come: Beta-Cryptoxanthin

Anche noto come: Lutein + Zeaxanthin

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.