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

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

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

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 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

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/

Choline is a nutrient that is found in many foods. Your brain and nervous system need it to regulate memory, mood, muscle control, and other functions. You also need choline to form the membranes that surround your body's cells. You can make a small amount of choline in your liver, but most of the choline in your body comes from the food you eat.

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

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

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 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/

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

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

Flax (Linum usitatissimum) is a food and fiber crop. Flaxseeds are a good source of dietary fiber and omega-3 fatty acids, including alpha-linolenic acid.

Flaxseeds also contain phytoestrogens called lignans, which are similar to the hormone estrogen. The fiber in flaxseed is found in the seed coat. When taken before eating, it seems to make people feel less hungry. It might also help limit how much cholesterol the body absorbs from food.

https://www.webmd.com/vitamins/ai/ingredientmono-991/flaxseed

Glutamine is an amino acid (a building block for proteins), found naturally in the body.

https://www.webmd.com/vitamins/ai/ingredientmono-878/glutamine

Glycine is an amino acid with many impressive health benefits. Your body needs glycine to make important compounds, such as glutathione, creatine and collagen. This amino acid may also protect your liver from alcohol-induced damage and improve sleep quality and heart health. What's more, glycine may also benefit people with type 2 diabetes and protect against muscle loss that occurs with muscle-wasting conditions.

https://www.healthline.com/nutrition/glycine

Pomegranate contains a variety of chemicals that might have antioxidant effects. Some preliminary research suggests that chemicals in pomegranate juice might slow the progression of atherosclerosis (hardening of the arteries) and possibly fight cancer cells. But it is not known if pomegranate has these effects when people drink the juice.

https://www.webmd.com/vitamins/ai/ingredientmono-392/pomegranate

Betaine works by preventing the build-up of an amino acid called homocysteine. This amino acid can harm blood vessels and contribute to heart disease, stroke, or circulation problems. Betaine is used to reduce homocysteine levels in people with a genetic condition called homocystinuria, in which the amino acid builds up in the body. Betaine is not a cure for homocysteinuria.

https://www.drugs.com/mtm/betaine.html

Calcium D-glucarate is a chemical. It is similar to a naturally occurring chemical called glucaric acid. Glucaric acid is found in our bodies as well as in fruits and vegetables such as oranges, apples, brussels sprouts, broccoli, and cabbage. Calcium D-glucarate is made by combining glucaric acid with calcium to make supplements that people use for medicine.

https://www.webmd.com/vitamins/ai/ingredientmono-136/calcium-d-glucarate

Lemon contains antioxidants called bioflavonoids. Researchers think these bioflavonoids are responsible for the health benefits of lemon.

https://www.medicinenet.com/lemon/supplements-vitamins.htm

Quercetin is a plant pigment (flavonoid). It is found in many plants and foods, such as red wine, onions, green tea, apples, berries, Ginkgo biloba, St. John's wort, American elder, and others. Buckwheat tea has a large amount of quercetin. Quercetin may antioxidant and anti-inflammatory support.

WebMD, https://www.webmd.com/vitamins/ai/ingredientmono-294/quercetin

Rutin is a bioflavonoid, or plant pigment, that is found in certain vegetables and fruits. Apples are full of rutin. Buckwheat, most citrus, figs, and both black and green tea also contain rutin. Rutin has powerful antioxidant properties. It also helps your body produce collagen and use vitamin C.

https://www.healthline.com/health/potential-benefits-of-rutin

Turmeric - and especially its most active compound, curcumin - have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis.

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#TOC_TITLE_HDR_12

Taurine is an amino sulfonic acid that occurs naturally in your body. It is particularly concentrated in your brain, eyes, heart and muscles.

Taurine is classified as a conditionally essential amino acid. It serves various important functions in your body.

L Taurine is the L isomer of the taurine molecule. There are two stereoisomers as L Taurine and D taurine. Among them, the most abundant and most important form is the L isomer.

https://www.healthline.com/nutrition/what-is-taurine#what-it-is

https://www.differencebetween.com/difference-between-taurine-and-l-taurine/

Ginger (Zingiber officinale) is a plant native to Asia. The ginger spice comes from the roots of the plant. It's used as a food flavoring and medicine. Ginger contains chemicals that might reduce nausea and swelling. These chemicals seem to work in the stomach and intestines, but they might also help the brain and nervous system to control nausea.

https://www.webmd.com/vitamins/ai/ingredientmono-961/ginger

Cysteine is a semi-essential amino acid. It's considered semi-essential because your body can produce it from other amino acids, namely methionine and serine. It becomes essential only when the dietary intake of methionine and serine is low.

Cysteine is found in most high-protein foods, such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds and legumes.

N-acetyl cysteine (NAC) is a supplement form of cysteine.

Consuming adequate cysteine and NAC is important for a variety of health reasons - including replenishing the most powerful antioxidant in your body, glutathione. These amino acids also help with chronic respiratory conditions, fertility and brain health.

https://www.healthline.com/nutrition/nac-benefits

A protease (also called a peptidase or proteinase) is an enzyme that catalyzes (increases reaction rate or "speeds up") proteolysis, the breakdown of proteins into smaller polypeptides or single amino acids. They do this by cleaving the peptide bonds within proteins by hydrolysis, a reaction where water breaks bonds. Proteases are involved in many biological functions, including digestion of ingested proteins, protein catabolism (breakdown of old proteins), and cell signaling.

https://en.wikipedia.org/wiki/Protease

Methylsulfonylmethane, or MSM, is a naturally occurring compound in foods such as fresh vegetables, meat, and dairy products. MSM provides a source of natural sulfur, which plays a role in many of the body's processes. People may consume MSM via supplements.

https://www.medicalnewstoday.com/articles/324544#_noHeaderPrefixedContent

Watercress, known officially as Nasturtium officinale, belongs to the brassicaceae family of plants. Kale, cabbages, cauliflower, broccoli and arugula also belong to this group and are botanical cousins of watercress. This mineral-rich, dark green leafy vegetable grows in the wild along streams and natural springs and is now purposely cultivated for food and supplements. It has a little peppery taste plus an exciting balance of soft leaves and crunchy edible stalks.

In its fresh form, watercress makes a delicious add-on to salads, sandwiches and a lightly sautéed side dish. People can also consume extracts of watercress as a dietary supplement in powdered, liquid or encapsulated forms..

https://community.bulksupplements.com/watercress/

Like green tea, green tea extract is a great source of antioxidants. These have been credited with a range of health benefits - from promoting heart, liver, and brain health to improving your skin and even reducing the risk of cancer. What's more, many studies have looked at the ability of green tea extract to aid weight loss. In fact, many weight loss products list it as a key ingredient. Despite these benefits, it's important to know that green tea extract can also be toxic when taken in excess, so always talk with a health professional if you're interested in taking these supplements.

https://www.healthline.com/nutrition/10-benefits-of-green-tea-extract#_noHeaderPrefixedContent