When people talk about the calories in food, what do they mean? A calorie is a unit of measurement—but it doesn't measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.

KidsHealth from Nemours, https://kidshealth.org/en/kids/calorie.html ×

This number on a food label indicates how much fat is in a single serving of a food. Limit total fat to less than 25% to 35% percent of the calories you consume each day. All fats have 9 calories per gram.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Usually solid at room temperature, saturated fats are found in animal products such as meat and milk, as well as in coconut and palm oil. Saturated fat is often used in foods to prevent rancidity and off flavors. No more than 5% to 10% of your total daily calories should come from saturated fat.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Trans fats are created when liquid fats such as vegetable oil are hydrogenated into more solid fats, such as margarine and shortening. Trans fats are linked with high LDL cholesterol, which can increase your risk of heart disease. Keep intake of trans fats as low as possible.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Vital for building hormones and cell membranes. Your body makes most of the cholesterol it needs. Cholesterol is listed under the fat information on a nutrition label.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

While sodium (commonly called salt) is vital for healthy nerves and muscles, most of us get too much salt in our diet, often from processed foods. Read food labels to help keep your sodium intake to 2,300 milligrams a day or less. Persons 51 and older, African Americans, or people who have hypertension, diabetes or chronic kidney disease should limit sodium to 1500 milligrams daily.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

This number on a food label indicates how many grams of carbohydrates are in a single serving of a food.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Dietary Fiber supports digestive regularity, gut microbiome balance, and healthy blood sugar and cholesterol levels.

This section of the nutrition label lists added and natural sugars separately. Added sugars include sucrose, glucose, fructose, and corn and maple syrups. Natural sugars include lactose in milk and fructose in fruit. If you are concerned about your intake of sugar, be sure added sugars are not one of the first few items in a food's ingredients list.

WebMD, https://www.webmd.com/food-recipes/definitions-glossary

Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include naturally occurring sugars that are found in milk, fruits, and vegetables. The Daily Value for added sugars is 50 grams per day based on a 2,000 calorie daily diet.

For most Americans, the main sources of added sugars are sugar-sweetened beverages, baked goods, desserts, and sweets.

US Food & Drug Administration, https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label

Protein provides essential amino acids to support muscle repair, immune health, and overall metabolic function.

Vitamin D helps maintain bone density and supports immune function by regulating calcium and phosphorus levels.

Calcium is an essential mineral needed for bone density, muscle contraction, nerve signaling, and overall structural support.

Iron is a vital mineral for oxygen transport, energy production, and red blood cell formation. Essential for preventing fatigue and anemia.

Potassium is an essential mineral that supports fluid balance, muscle contraction, and nerve transmission.

Vitamin A supports vision, immune health, and the maintenance of healthy skin and mucous membranes.

Vitamin C is a powerful antioxidant that supports immune health, collagen synthesis, and iron absorption.

Vitamin E is a fat-soluble antioxidant that protects cell membranes and supports skin and immune health.

Thiamin (Vitamin B1) supports energy metabolism, nerve function, and glucose utilization.

Riboflavin (Vitamin B2) supports energy metabolism, red blood cell formation, and antioxidant protection.

Niacin (Vitamin B3) supports energy metabolism, cardiovascular health, and healthy lipid levels.

Vitamin B6 supports amino acid metabolism, cognitive development, and immune function.

Folate is a B vitamin important for DNA synthesis, cell division, and prenatal development. It supports cardiovascular and neurological health.

Vitamin B12 is essential for red blood cell formation, neurological function, and DNA synthesis.

Biotin is a B vitamin (B7) essential for carbohydrate metabolism, skin, hair, and nail health. It also supports nervous system function.

Pantothenic Acid (Vitamin B5) supports adrenal function, energy metabolism, and synthesis of coenzyme A.

Phosphorus is a major mineral essential for bone health, energy production, and cellular repair.

Iodine is an essential trace element required for thyroid hormone synthesis, supporting metabolism, energy, and development.

Magnesium is a vital mineral involved in muscle function, bone health, energy production, and nerve signaling.

Zinc is a trace mineral that supports immune function, wound healing, and DNA synthesis.

Selenium is a trace mineral that supports thyroid function, antioxidant defense, and immune health.

Copper is an essential trace mineral involved in red blood cell formation, iron metabolism, and antioxidant enzyme activity.

Manganese is a trace mineral essential for bone development, metabolism, and antioxidant enzyme function.

Chromium is a trace mineral that plays a role in carbohydrate metabolism and helps maintain healthy blood sugar levels by improving insulin sensitivity.

Molybdenum is a trace mineral that supports enzyme function and the breakdown of certain amino acids and toxins.