Find which foods top the charts for each nutrient, ranked by amount per 100 g from the Canadian Nutrient File and USDA FoodData Central.
Calories measure the energy your body gets from food.
Protein is essential for building and repairing muscles, organs, and other tissues.
Dietary fat provides energy and helps absorb fat-soluble vitamins.
Saturated fat is found mainly in animal products and some tropical oils.
Omega-3 fatty acids are essential fats that support heart, brain, and eye health.
Omega-6 fatty acids are essential fats involved in growth, skin health, and immune function.
Carbohydrates are the body's primary source of energy.
Dietary fiber supports digestion and helps maintain healthy cholesterol levels.
Total sugars include both naturally occurring and added sugars in food.
Cholesterol is a waxy substance found in animal-based foods.
Vitamin A supports vision, immune function, and cell growth.
Vitamin C is an antioxidant that supports immune function and collagen production.
Vitamin D helps the body absorb calcium and supports bone health.
Vitamin E is an antioxidant that protects cells from damage.
Vitamin K is essential for blood clotting and bone metabolism.
Thiamin helps convert nutrients into energy and supports nerve function.
Riboflavin plays a role in energy production and cellular function.
Niacin supports energy metabolism and helps maintain healthy skin.
Pantothenic acid is involved in the synthesis of coenzyme A and energy metabolism.
Vitamin B6 supports brain development and helps the body make serotonin and norepinephrine.
Folate is critical for DNA synthesis and is especially important during pregnancy.
Vitamin B12 is needed for red blood cell formation and neurological function.
Choline supports liver function, brain development, and nerve signaling.
Calcium is essential for building and maintaining strong bones and teeth.
Iron is needed to make hemoglobin, which carries oxygen in the blood.
Magnesium supports muscle and nerve function, blood sugar control, and bone health.
Phosphorus works with calcium to build strong bones and teeth.
Potassium helps regulate fluid balance, muscle contractions, and nerve signals.
Sodium is an electrolyte that helps maintain fluid balance, but excess intake raises blood pressure.
Zinc supports immune function, wound healing, and DNA synthesis.
Copper helps the body form red blood cells and maintain healthy bones and nerves.
Manganese is involved in bone formation, blood clotting, and metabolism.
Selenium is an antioxidant that plays a role in thyroid hormone metabolism.
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