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

The part of plant foods that we cannot digest. Whole grains, fruits, vegetables, nuts, and seeds contain fiber. Fiber helps fill you up, can help lower cholesterol, and keeps you regular. You need at least 25 to 38 grams daily. To be considered high in fiber, a food must contain least 5 grams per serving.

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

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 in food labeling is the amount of Protein in 100g of the total component. From a nutritional point of view Protein quality labeling is associated with the number and types of amino acid found that can complement the body amino acid requirement and how much of the amino acid in the particular food is appropriate for body protein formation, which is associated with biological value, digestibility, efficiency ratio, and amino acid ration. Protein in nutrition plays a crucial role in almost all biological processes and amino acids are the building blocks of it. A large proportion of our cells, muscles and tissue is made up of amino acids, meaning they carry out many important bodily functions, such as giving cells their structure.

ResearchGate, https://www.researchgate.net/post/What_classifies_protein_in_the_context_of_nutrition_facts_labeling

Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects. In humans, the most important compounds in this group are vitamin D₃ and vitamin D₂.

Wikipedia

Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness.

National Institutes of Health, Office of Dietary Supplements

Iron is a mineral that is naturally present in many foods, added to some food products, and available as a dietary supplement. Iron is an essential component of hemoglobin, an erythrocyte (red blood cell) protein that transfers oxygen from the lungs to the tissues. As a component of myoglobin, another protein that provides oxygen, iron supports muscle metabolism and healthy connective tissue. Iron is also necessary for physical growth, neurological development, cellular functioning, and synthesis of some hormones.

National Institutes of Health, Office of Dietary Supplements

Potassium. Essential for life, potassium helps maintain normal blood pressure and keeps your heart and kidneys working normally. Potassium is found in bananas, nuts, potatoes, dairy, and other foods. Adults should aim for 4,700 milligrams of potassium daily.

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

A nutrient that the body needs in small amounts to function and stay healthy. Vitamin A helps in vision, bone growth, reproduction, growth of epithelium (cells that line the internal and external surfaces of the body), and fighting infections. It is fat-soluble (can dissolve in fats and oils). Vitamin A is found in liver, egg yolks, and whole milk dairy products from animals and in fish oils. It can also be made in the body from a substance found in some fruits and vegetables, such as cantaloupes, carrots, spinach, and sweet potatoes. Vitamin A is being studied in the prevention and treatment of some types of cancer. Also called retinol.

NIH National Cancer Institute, https://www.cancer.gov/publications/dictionaries/cancer-terms/def/vitamin-a

Vitamin C, also known as ascorbic acid, is a water-soluble nutrient found in some foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.

https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

Vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. Vitamin E also has antioxidant properties. Antioxidants are substances that might protect your cells against the effects of free radicals - molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer and other diseases. If you take vitamin E for its antioxidant properties, keep in mind that the supplement might not offer the same benefits as naturally occurring antioxidants in food.

https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144

Vitamin B1, thiamin, or thiamine, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.

https://www.medicalnewstoday.com/articles/219545

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Riboflavin (also called vitamin B₂) is important for the growth, development, and function of the cells in your body. It also helps turn the food you eat into the energy you need.

https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/

Niacin (also called vitamin B3) helps turn the food you eat into the energy you need. Niacin is important for the development and function of the cells in your body.

https://ods.od.nih.gov/factsheets/Niacin-Consumer/

Vitamin B6 is a vitamin that is naturally present in many foods. The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.

https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/

Folate is a B-vitamin that is naturally present in many foods. Your body needs folate to make DNA and other genetic material. Your body also needs folate for your cells to divide. A form of folate, called folic acid, is used in fortified foods and most dietary supplements.

Vitamin B₁₂ is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B₁₂ also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.

https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

Biotin is a B-vitamin found in many foods. Biotin helps turn the carbohydrates, fats, and proteins in the food you eat into the energy you need.

https://ods.od.nih.gov/factsheets/Biotin-Consumer/

Pantothenic acid (also called vitamin B₅) helps turn the food you eat into the energy you need. It's important for many functions in the body, especially making and breaking down fats.

https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/

Phosphorus is a mineral contained in each cell in our body. Most phosphorus is in the bones and teeth, and some is in your genes. Your body needs phosphorus to make energy and to carry out many important chemical processes.

https://ods.od.nih.gov/factsheets/Phosphorus-Consumer/

Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. Getting enough iodine is important for everyone, especially infants and women who are pregnant.

https://ods.od.nih.gov/factsheets/Iodine-Consumer/

Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.

https://www.webmd.com/diet/supplement-guide-magnesium#1

Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.

https://ods.od.nih.gov/factsheets/Zinc-Consumer/

Selenium is a nutrient that the body needs to stay healthy. Selenium is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from infection.

https://ods.od.nih.gov/factsheets/selenium-consumer/

Your body uses copper to carry out many important functions, including making energy, connective tissues, and blood vessels. Copper also helps maintain the nervous and immune systems, and activates genes. Your body also needs copper for brain development.

https://ods.od.nih.gov/factsheets/Copper-Consumer/

Your body uses manganese to make energy and protect your cells from damage. Your body also needs manganese for strong bones, reproduction, blood clotting, and a healthy immune system.

https://ods.od.nih.gov/factsheets/Manganese-Consumer/

Chromium is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism.

https://www.medicalnewstoday.com/articles/288177

Your body uses molybdenum to process proteins and genetic material like DNA. Molybdenum also helps break down drugs and toxic substances that enter the body.

https://ods.od.nih.gov/factsheets/Molybdenum-Consumer/