Modified & Updated: 25 Jun 2023

nutrition facts

Making sure you maintain good nutrition is a big part of maintaining a healthy lifestyle. However, with all the new diets and regimens out available to us, it can be intimidating for those starting out.

Here we present to you 100 nutrition facts that will help you achieve the healthy lifestyle you yearn for.

Table of Contents

Nutrition Facts Infographics

Nutrition Facts Infographics

Fat or carbs don’t make you fat.

Here’s the first on our list of nutrition facts. The main factor blamed for obesity is often fat because it contains more calories per gram than protein and carbs. However, this couldn’t be further from the truth. These factors are not the only things to consider when deciding on a diet. While both fat and carbs can be fattening, being able to balance this with the rest of the diet can result in positive weight loss.

Foods that are gluten-free does not mean its healthy.

The trend for organic and gluten-free food is continuously rising. However, what most people do not realize is that this is not necessarily always the healthiest option. Junk food can also be made with gluten-free and organic products.

Drinks that include sugar are the most fattening.

The intake of excess sugar can cause great harm to your health. When consuming it in liquid form, the human brain cannot register the amount of calories you are drinking. This leads you to eat more just so the brain can register your calorie intake.

Not all vegetable oils are healthy.

Soybean, sunflower, and corn oil all contain large amounts of omega-6 fatty acids which increases the chances of low-grade inflammation in the body. Oils with this fatty acid may also contribute to oxidative stress which helps heart disease form. 

The human body is managed by beneficial bacteria.

Research has found that there are more bacteria in our intestines than there are human cells in our bodies. The ratio of bacteria to human cells is 10 to 1. Over the years, scientists have found that these bacteria provide us with many benefits with regards to our health. When we eat, it fuels the bacteria in our bodies to help regulate weight loss and gain and even how the brain functions. 

Artificial trans fats should not be consumed by humans.

Here are some nutrition facts about trans fats. Trans fats are unhealthy and link to the increase in heart disease. Luckily, the Food and Drug Administration has banned trans fats as of June 2018 and will no longer be distributed after 2020.

Cholesterol itself is not harmful to you.

The main determinant for heart disease is not cholesterol itself, but rather the type of lipoproteins that carry it around your body. For the majority, dietary cholesterol has little to no effect on lipoprotein levels. 

You can get addicted to junk food.

Due to modern science and research, food engineers can create processed foods that flood our brains with dopamine. Because of this, people tend to lose control over their consumption. Many other studies examine this phenomenon having similarities between processed junk food and commonly abused drugs.

Eggs are high in nutrients.

Recent studies have shown that cholesterol from eggs has no direct effect on raising blood cholesterol. Hundreds and thousands of healthy people were tested and found no signs of an increase in the risk of heart disease. 

New foods may lead to the development of new health risks.

Obesity has been a problem since the 1980s and has continued to be the biggest health problem in the world. Research blames these epidemics on food such as eggs, butter, and red meats. However, these foods have been a part of the human diet for centuries. This leaves only processed foods, added sugars, and refined grains to blame.

Nutrition facts
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There is no need to eat every other hour.

Some people follow diets that require eating smaller meals more frequently in hopes to lose weight. However, research has found that this does not have any connection to fat burning or body weight. Rather, when it is time to eat, it is best to stick to a healthy and nutritious options.

Red meat cannot rot inside the colon of a human.

The human body is made to digest and absorb most of what we intake. Whether we eat foods that are raw or cooked, it will still be digested by our bodies. However, this does not mean that you should eat food uncooked.

Health claims on packaging are often misleading

Food manufacturers are well aware of modern society’s consciousness over wanting to stay healthy. As a marketing strategy, they include labels such as ‘whole-grain and low-fat’ onto their labels which make you believe it is healthier when in fact it is not. 

Low-fat diets are not healthy.

Mainstream nutritionists often recommend going on a low-fat diet to get in shape. However, many long-term studies state that it is not effective in preventing weight loss and the development of diseases. It is better to stick with fruits and vegetables as they are naturally low in fat. Additionally, it is best to avoid processed foods that are labeled as such as they are often made from unhealthy ingredients.

Your weight is not directly correlated with your health status.

Many health experts state that while being able to maintain your weight is important, it is even more so to keep your body in shape. Many metabolically healthy Americans are obese and those that are of normal weight have the metabolic problems associated with obesity. 

People with type 2 diabetes are resistant to insulin.

This is why it is advised for them to follow a low-carb diet as the carbs they eat will cause a rise in their blood sugar levels. Low-carb diets are more beneficial to those with diabetes than those without. 

Fruit juice is the same as soda.

Despite coming from healthy sources such as fruits, the added sugar make these beverages just as unhealthy as any sugary drink. 

Supplements marketed for weight loss often does nothing.

Research has found that dietary supplements that promote weight loss have little to no effect. Most supplements will not give the results that most people look for. However, those that do work only produce a small amount of weight loss that is too little to notice. 

Counting every single calorie is not necessary.

While many use this method to keep their weight in check, simple things can be done to get the same results without having to count your calorie intake. Research has found that consuming more proteins can lead to calorie restriction and weight loss. 

There is no such thing as the perfect diet.

Each person will have different nutritional and health needs and therefore cannot be expected that all diets will work on an individual. If you wish to take your health and fitness into account, consulting a professional nutritionist is often the best choice for most. 

nutrition facts
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Vegetables are your body’s best friend.

These foods are rich in nutrients and minerals. In many studies, regular consumption of these foods improve health and lower the risk of developing diseases. 

Supplements cannot provide the full benefits that real foods provide.

The amount of nutrients your body gets from vitamins are relatively small compared to eating a piece of fruit or vegetable itself. Regularly taking vitamins and relying on them alone cannot give you the full nutritional benefits that the human body needs to stay healthy. 

Diets are not effective.

Here’s one of the amazing nutrition facts about diets. Diets only provide short-term results, whereas lifestyle changes make major impacts on your overall health. Regular exercise will keep you in shape longer rather than going on and off a particular diet plan. 

Processed foods lack major nutrients.

Many processed foods will lack fiber in exchange for sugar additives and trans fats. Additionally, they are also full of artificial chemicals and ingredients. 

Vitamin D is an essential part of your health.

This vitamin functions as an essential hormone that your body requires. Those with Vitamin D deficiency is associated with the risk of developing diabetes, cancer, and osteoporosis. 

The human body depends on fats for body heat.

Foods that are rich in Vitamins A, D, E, and K rely on fat so that it can be transported around the body. However, trans and saturated fats should be avoided as much as possible. Foods with unsaturated fats can be found in soybeans, olive oil, fish, seeds, and avocados.

Moderated consumption of sodium helps regulate blood pressure.

Here are some nutrition facts about sodium. Too much sodium can also cause high blood pressure. However, if you stick with the recommended intake of no more than 1,500mg daily, it can help regulate your blood pressure.

Regular water intake is essential for the human body.

Regularly drinking water will help your body maintain its temperature and lubricates the joints in the body. It also flushes out waste from vital organs which helps it function properly each day. 

Moderation is healthy and acceptable.

People are still able to enjoy their favorite junk foods and processed foods in moderation so long as they keep up a healthy lifestyle to stay healthy. Nutritionists also recommend this as people tend to overindulge when they are deprived of their favorite junk food. 

Breakfast is the most important meal of the day.

Many people say this because it is true. Research has discovered that skipping the first meal of the day will cause you to be hungrier later on which makes you overeat. By indulging yourself with a morning meal, you give your body the necessary energy it needs to make healthier decisions later on in the day. How’s that for nutrition facts?

nutrition facts
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Introducing children to good nutrition at a young age helps them develop healthy eating habits.

By introducing children to healthier options rather than processed ones, they grow accustomed to the habit of eating healthier. Not only will they have a natural taste for healthier options, but it will also help them reduce the risk of developing conditions such as diabetes.

Avocados have more fat than any other fruit.

They also do not ripen while still attached to the tree. Most farmers take advantage of this and used them to store avocados for up to 7 months or until they fully mature. This is why avocados stay in season at any time of the year.

The Miracle fruit contains Miraculin.

It also contains a unique sweetener that is used to help people with diabetes who are obese. This fruit is often used as a low-calorie sugar-free sweetener and can be found in locations such as West Africa. 

Raw spinach will have the same amount of protein as a sirloin steak.

Broccoli also contains more protein per calorie than steak does. However, these leafy greens do not have the same amount of calories as steak does. 

The skin of apple contains most of its nutrients.

Peeling an apple will cause you to miss out on 50% of its total fiber. You also lose about 30% of its Vitamin C nutrients. 

Drinking tea can help prevent scurvy.

Specifically, drinking tea that was brewed from pine needles. This type of tea contains high amounts of Vitamin C. 

‘Needing to intake 8 glasses of water a day’ is not the complete statement.

According to the 1945 Food Nutrition Board, also stated that the other half of the fluid we intake comes from our food. Drinking other beverages other than water is also included. However, it is highly recommended to stick with water as much as possible rather than sugary or carbonated drinks.

Amaranth was once used by the Aztecs as their primary diet.

This grain was gluten-free and also high in protein. It was also used as a dye in some cases. However, this grain was soon outlawed by the Spanish.

Coffee flour made from coffee cherries are high in fiber.

Coffee is also gluten-free and high in protein. However, this fruit is often discarded 75% of the time during production. 

California has the highest milk standards out of all the states in America.

Milk categorized as 1% in California will contain 33% more calcium and protein. This is mainly because they add non-fat milk solids for better taste and nutritional value.

nutrition facts
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Females absorb more Vitamin D than men.

This is because they have lighter skin than men. Because of this, they can absorb more Vitamin D and calcium which is used for the production of breast milk. 

The earliest signs of scurvy have been dated back to 1550 B.C.

In the beginning, it was documented as a disease and a common remedy was to consume foods rich in Vitamin C. This method has been repeatedly lost and discovered throughout the early 20th century.

Las Vegas has a service that helps you with your hangovers.

The service offers IV fluids and vitamins which they use to cure you of your hangover. It is called Hangover Heaven. 

Brain damage can be a sign of over consumption of alcohol.

This kind of damage may be avoided with proper nutrition. While alcohol is a factor, it is not a direct cause for the development of brain damage. 

Many studies have not found connections to Vitamin C and the prevention of colds.

For the longest time, Vitamin C is often used as a solution to treat colds. This is because our bodies cannot naturally make it fight against bacteria.  However, some studies find that those who regularly intake this Vitamin are still prone to getting the common cold. This lead to a new study that stated Vitamin C cannot fully prevent symptoms of the common cold.

Calcium supplements should not be taken without Vitamin K.

Here are some nutrition facts about calcium. These kinds of supplements are considered to be bad for your bones without the presence of Vitamin K. Foods that promote this are avocados, bananas, milk, and peaches. 

Eating kiwifruit’s skin is healthy.

The skin of the kiwifruit is not only edible but it also contains high amounts of fiber and Vitamin C. Eating the skin triples the fiber intake according to studies.

The Black Sapote is low in fat.

This fruit is also known as the Chocolate Pudding Fruit because it tastes just like chocolate pudding. It also has four times the amount of Vitamin C compared to orange fruit. 

Blood can be used as a substitute for eggs when baking.

This is due to blood and eggs having a similar protein composition. It can also be used in making ice cream as well.

The liver of a polar bear can kill a human adult.

This is because it contains a toxic amount of Vitamin A. The entire liver is enough to kill 52 adults from Vitamin A overdose. 

nutrition facts
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The white spots on your fingernails are nothing to worry about.

These spots are normally caused by minor injuries during the nail’s growth. It is also not a sign of excess or deficiency in calcium, zinc, or other vitamins. 

Vegetables such as broccoli, parsley, and brussels sprouts have more Vitamin C than oranges.

Some interesting nutrition facts about these vegetables is that they also have higher traces of Vitamin C per 100g. Chili peppers, on the other hand, have about 400% more Vitamin C per 100g of oranges. 

All animals can make Vitamin C in their bodies.

The exceptions are fruit-eating bats, guinea pigs, the Red-vented bulbul bird, and primates. This means that this group also includes humans. These animals require regular intake of Vitamin C to keep healthy, otherwise, they could fall sick. Now that’s some healthy nutrition facts. 

Potatoes are one of the most beneficial root vegetables you can consume.

Not only do they contain high traces of fiber, they also have high amounts of Vitamin C, B6, Potassium, and Kukoamines. All of these help aid in lowering blood pressure. 

Golden rice is a genetically engineered Vitamin A rich strain of rice.

This rice is believed to be able to save millions of lives in many developing countries. The co-inventor of this product has also called for this to be distributed for free to struggling farmers. 

Vitamins are short for Vital Amines.

The term came from a scientist named Casimir who died in 1967. There are around 15 known types of vitamins today.

Individuals who drink whole milk are less likely to be fat.

A study finds that there is a 40% reduction in obesity and overweight rates in people who drink whole milk rather than low-fat milk. Research suggests that the reason why this is so is due to the amount of calories gained from consuming whole milk. Whole milk also contains essential vitamins that the body absorbs.

Milk can help lower anxiety and depression.

The magnesium, calcium, Vitamin B & D, and theanine found in milk have been found to help lower symptoms of anxiety and depression. Vitamin D is said to increase serotonin production which is the hormone that produces feelings of happiness.

TRPM8 is what causes the brain to think something is colder after intaking mint.

The cool sensation you feel is due to this ion channel protein. This protein is also found in most menthols which trigger the sense of coolness. 

Oranges are not the most common source for Vitamin C.

Kakadu plums have 100 times more Vitamin C than oranges and can be found native in Australian markets. This is the highest known concentration of Vitamin C per 100g.

nutrition facts
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Vitamin A enriched rice was developed over 15 years ago.

This product was said to have prevented thousands of cases of childhood blindness. However, due to concerns over food with GMOs, it was never used. 

All the essential amino acids can be found in the leaves of the Moringa tree.

It also contains more iron than spinach, more calcium than milk, and more Vitamin A than carrots. Their seed has also been shown to purify water. 

There are over 50,000 different types of edible plants on the planet.

The most consumed types of crops are rice, wheat, and maize. These commodity crops provide around 60% of the plant-derived calories that we eat. 

The ‘% Daily Value’ on nutrition labels has not been updated since 1968.

Currently, most labels are not updated to reflect the current proper servings for modern-day citizens. Often, this serving value will be lacking compared to the actual nutritional value. 

About 20% or more calories collectively consumed by people come from one source.

Most of the collectively consumed calories by people all around the world comes from rice. This is most especially so in Asian countries and America. 

A pound of spinach will have the same amount of calories as two oreo cookies.

This is approximately 100 calories. Spinach is also one of the richest sources of antioxidants beta-carotene.

The average medieval peasant consumed more calories than modern man today.

On average, men from the medieval period consumed 160-200% more calories in a day. This example makes it simpler to see how difficult it can be to maintain a 1500 calorie diet today. 

Unfrosted pop tarts will have more calories.

Most frosted pop tarts will contain around 10 calories more than unfrosted tarts. This is because unfrosted pop tarts have thicker crusts to compensate for the lack of frosting.

Eating celery sticks will result in negative calories.

This is because the calories burned to chew the celery is more than the total calories in the celery itself. This makes it the perfect healthy snack for your next diet. 

Beef is rich in zinc and vitamins.

Zinc is a mineral that is essential for the growth of the body and as well as for maintenance. It is also a rich source of selenium which serves a variety of functions in the human body

Nutrition facts
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Chocolate is good for the skin.

You’ll love these nutrition facts. The antioxidants found in chocolate are said to improve blood flow. Research suggests that consuming chocolate can also protect against UV damage. 

Avocados, almonds, and arugula can improve your sex drive.

Here’s one of the nutrition facts about your libido. These healthy treats have also been stated to improve fertility. A diet including these foods is recommended for older couples looking to have children. 

Oatmeal can make your body produce serotonin.

This, in turn, calms the mind and improves your mood throughout the day. Consider substituting your usual cereal for a bowl of oatmeal the next morning. 

Your body takes hours to digest the food you eat.

It takes approximately 6-8 hours before your food can completely pass through your stomach. It takes a total of 36 hours for food to move through the entire colon. 

The saying ‘An apple a day keeps the doctor away’ is true.

Apples can reduce the levels of unhealthy cholesterol in your body. Hence, making your heart healthier. 

The healthiest fat that can be found in food is in extra virgin olive oil.

This oil also contains high amounts of Vitamin E and K. Two tablespoons of olive oil a day is also said to help reduce the risk of heart disease. 

Walking at a face pace is good for your health.

Speed walking for up to three hours once a week has been proven to give great health benefits. This activity can help lower the risk of heart disease by up to 65%.

Losing a pound of fat requires you to burn 3,500 calories.

To lose weight and still be able to eat, you would need to consume about 5,000 calories a day. Jumping rope is the best way to lose weight fast if you maintain a speed of 120 skips per minute. 

Regular physical activity can reduce back pain.

Jogging or regularly working out has been proven to lower the frequency of lower back pain. It can also ease the severity of back pain. 

Eggs contain healthy amino acids.

These amino acids can help improve your reflexes. Eggs contain all nine essential amino acids and are also a good source of protein.

Soft boiled eggs, nutrition facts
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Dehydration can cause you to become irritable and moody.

It can also hurt your energy levels. Lack of water in your body can cause the loss of blood flow to the brain and also cause fatigue. 

Eating nuts are incredibly nutritional despite the fat.

Here are some nutty nutrition facts for you. Nuts are loaded with magnesium and fiber, and many other nutrients. They can also help in weight loss and fight off type 2 diabetes.

Fatty fish are a good source of protein.

They also contain healthy fats like omega-3 fatty acids. A study has shown that those who frequently include fish in their diets are less likely to develop depression and dementia. 

Overcooked meat is unhealthy.

When meat is overcooked, it can lead to the formation of harmful compounds that can raise the risk of cancer. When cooking meat, it is best when eaten medium-rare. 

Alcohol is beneficial.

This refers to wine in particular. Wine can improve blood flow while also improving the flavors of your meal. However, these benefits are only gained when it is drunk in moderation.

Herbs have many health benefits.

Ginger, for example, contains a natural anti-inflammatory and antioxidant effect. Many other spices are also used for traditional medication and treatment. 

High potassium diets can improve and maintain blood pressure.

Apart from bananas, other foods that include a good amount of potassium include potatoes, tomato products, and soybeans. The more potassium the human body consumes, the more sodium it loses. 

The healthiest citrus fruit is the grapefruit.

This fruit is not only rich in vitamins and minerals but also promotes healthy weight loss. In recent studies, grapefruit has also been found to reduce insulin levels and insulin resistance.

Foods with folic acids help the body form red blood cells.

Women who are pregnant are recommended to increase their intake of folate from foods. This helps women reduce the risk of neural tube defects and anencephaly during pregnancy. 

Heart health can improve by ingesting lemons.

Lemons are high in Vitamin C and can help lower blood pressure and blood lipids. It also promotes healthy weight loss and help prevent diseases such as diabetes. 

nutrition facts
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Chewing gum helps you stay alert.

Here’s one of many nutrition facts about chewing gum for you. Research has found that chewing mint-flavored gum can dramatically reduce feelings of tiredness. It was also found that it can reduce stress and anxiety levels as well.

Obesity may soon be the leading risk of cancer.

According to Cancer Research UK, smoking rates are dropping as obesity rates grow. It is estimated that, by the year 2043, there will be more people developing cancer due to obesity rather than by smoking.

People today eat an average of 600 calories more per day compared to people in the 1970s.

This may be mainly due to the mass production of processed and junk foods. Many modern foods today also include several unhealthy additives. 

Exercising 10 minutes each day can significantly improve your health.

High-intensity workouts with 10-minute intervals has been found effective in reducing fat. If you have more time, you can also increase this to 20-30 minute intervals to build muscle. 

Job strain can contribute to type 2 diabetes.

According to a 2014 study, job strain is a high-risk factor for developing type 2 diabetes. This is so because of the stress response that increases the secretion of the fight-or-flight hormone. 

People begin losing muscle mass at the age of 30.

If you are over 30, chances are you are already losing 40% of your body’s muscle mass. This degeneration increases even more so after turning the age of 40. 

Excessive sitting is more likely to cause inflammation in women.

Studies have shown that on many occasions, sitting for prolonged periods can be associated with an increased level of inflammatory biomarkers. This should be avoided as it can lead to the weakening of the immune system.

Regular consumption of fruits is good for the liver.

Eating more fruit fiber contributes to a healthier liver. This is most especially the case for those who are obese and suffer from liver damage. 

Eating can help improve your mood.

Carbohydrates, proteins, and fats can be identified as beta-glucans which can boost your mood. Similar foods such as oatmeal, eggs, and salmon should also be regularly consumed during meals. 

The majority of American diets fail.

The average American consumes more than the recommended intake of calories per day than any other country in the world. Here’s the last of our nutrition facts. They also consume high amounts of sodium, sugar, and unhealthy fats more regularly than any other country in the world.