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Calculate your RDIs for 12 nutrients using our free app — tap icon below
Developing nutrient counter apps
to live happier, healthier, longer
© Copyright 2024 First Line Medical Communications Ltd
Apple
1 serving (1 medium) weighs 200g
Prebiotic
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
104kcal (435kJ)
High fiber, vitamin C
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D
Apricot
1 serving (1 apricot) weighs 35g
Prebiotic
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
17kcal (71kJ)
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Apricot, dried
1 serving (4 halves) weighs 14g
Prebiotic
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
34kcal (143kJ)
Very low sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D, vitamin E
Banana
1 serving (1 medium) weighs 126g
Prebiotic
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
112kcal (469kJ)
High fiber, potassium, vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Blackberries
1 serving (1/2 cup) weighs 72g
Prebiotic
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
31kcal (130kJ)
High fiber, vitamin C, vitamin K
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D
Blackcurrants
1 serving (1/4 cup) weighs 28g
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
18kcal (75kJ)
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D
Blueberries
1 serving (1/3 cup) weighs 50g
Prebiotic
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
28kcal (117kJ)
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D
Cherries
1 serving (10 cherries) weighs 80g
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
50kcal (209kJ)
Very low fat
No saturated fat, omega-3 fat, sodium, vitamin B12, vitamin D
Cherries, sour, dried
1 serving (1 cup pitted) weighs 103g
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
52kcal (218kJ)
Very low fat
No vitamin B12, vitamin D
Clementine
1 serving (1 medium) weighs 74g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
35kcal (146kJ)
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D, vitamin K
Cranberries
1 serving (1/2 cup) weighs 50g
Prebiotic
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
23kcal (96kJ)
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D
Dates
1 serving (3 dates) weighs 24g
Prebiotic
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
67kcal (280kJ)
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D
Figs
1 serving (1 medium) weighs 50g
Prebiotic
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
37kcal (155kJ)
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Goji berries, dried
1 serving (5 tbsp) weighs 28g
Prebiotic
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
98kcal (410kJ)
High potassium
Very low fat
No saturated fat, omega-3 fat, vitamin B12, vitamin D
Gooseberries
1 serving (1/3 cup) weighs 50g
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
22kcal (92kJ)
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D
Grapefruit, red
1 serving (1/2 medium) weighs 123g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
37kcal (155kJ)
High vitamin C
Very low fat
No sodium, omega-3 fat, vitamin B12, vitamin D, vitamin K
Grapefruit, white
1 serving (1/2 medium) weighs 118g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
39kcal (163kJ)
High vitamin C
Very low fat
No sodium, omega-3 fat, vitamin B12, vitamin D
Grapes
1 serving (16 grapes) weighs 112g
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
77kcal (322kJ)
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Kiwifruit
1 serving (1 kiwifruit) weighs 69g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
42kcal (176kJ)
High vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Lemon
1 serving (1/4 medium) weighs 16g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
5kcal (21kJ)
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Lime
1 serving (1/4 medium) weighs 16g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
5kcal (21kJ)
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Lychee
1 serving (4 lychees) weighs 40g
Contain phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
26kcal (109kJ)
High vitamin C
Very low fat, sodium
No omega-3 fat, vitamin A, vitamin B12, vitamin D
Mango
1 serving (1 cup) weighs 165g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
99kcal (414kJ)
High vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Melon, cantaloupe
1 serving (1/2 cup) weighs 78g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
27kcal (113kJ)
High vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Melon, honeydew
1 serving (1/2 cup) weighs 78g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
28kcal (117kJ)
High vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Nectarine
1 serving (1 nectarine) weighs 140g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
55kcal (230kJ)
No fat, vitamin B12, vitamin D
Orange
1 serving (1 medium) weighs 154g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
72kcal (301kJ)
High fiber, potassium, vitamin C
Very low fat
No omega-3 fat, sodium, vitamin B12, vitamin D, vitamin K
Papaya
1 serving (1 cup) weighs 165g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
71kcal (297kJ)
High fiber, potassium, vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Passion fruit
1 serving (I fruit) weighs 18g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
17kcal (71kJ)
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Peach
1 serving (1 peach) weighs 150g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
63kcal (264kJ)
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Pear
1 serving ( 1 medium) weighs 180g
Prebiotic
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
103kcal (431kJ)
High fiber
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Persimmon
1 serving (1 fruit) weighs 170g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
119kcal (498kJ)
High fiber, vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Pineapple
1 serving (1/2 cup) weighs 83g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
42kcal (176kJ)
High vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Plum
1 serving (1 medium) weighs 75g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
34kcal (142kJ)
Very low fat
No sodium, omega-3 fat, vitamin B12, vitamin D
Pomegranate
1 serving (1/2 medium) weighs 125g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
104kcal (435kJ)
High fiber, potassium, vitamin C
Very low fat, sodium
No omega-3 fat, vitamin A, vitamin B12, vitamin D
Raisins
1 serving (1 tablespoon) weighs 10g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
30kcal (126kJ)
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Raspberries
1 serving (1/2 cup) weighs 75g
Prebiotic
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
39kcal (163kJ)
High fiber, vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Redcurrants
1 serving (1/3 cup) weighs 37g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
21kcal (88kJ)
High vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Rhubarb
1 serving (1 cup raw) weighs 122g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
26kcal (109kJ)
High potassium, vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Strawberries
1 serving (5 medium) weighs 90g
Prebiotic
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
29kcal (121kJ)
High vitamin C
Very low fat, sodium
No omega-3 fat, vitamin B12, vitamin D
Watermelon
1 serving (1 cup) weighs 152g
Contains phytochemicals, polyphenols, antioxidants
Key nutrient data per serving
46kcal (192kJ)
High vitamin C
Contains health-promoting & anti-inflammatory phytochemicals, polyphenols, antioxidants
Prebiotic
Very low fat, sodium
No saturated fat, omega-3 fat, vitamin B12, vitamin D