12 Nutrition Facts About Your Favorite Food

My Doctor Finder
November 30, 2021

You’ve most likely seen a long print on the side of a pack of noodles, and even on a bottle of ketchup! Reading nutrition facts labels can help us make better choices in the food we eat. 

What are Nutrition Facts?

The Food and Drug Administration (FDA) requires placing nutrition labels on most packaged goods and beverages. The Nutrition Facts label contains detailed information about a food's nutrient content, such as fat, sugar, salt, and fiber levels.

From fruits to chicken, here are 12 nutrition facts about your favorite food:



Bananas are one of the world's most important food crops. One medium-sized (100 grams) banana has the following nutrients:

  • Calories: 89
  • 75% water
  • Protein: 1.1g
  • Carbohydrates: 22.8g
  • Sugar: 12.2g
  • Fiber: 2.6g
  • Fat: 0.3g


Mangoes are perfect for a sweet summer treat! Each 165-gram cup of sliced mango contains:

  • Calories: 107
  • Sugar: 24g
  • Fiber: 3g
  • Protein: 1g
  • Vitamin A: 25% of daily value 
  • Vitamin C: 76% of daily value
  • Potassium: 257 mg
  • Vitamin B-6: 0.2 mg


Oranges are a classic citrus fruit for your daily dose of vitamin C. Every 140g serving has the following nutrients:

  • Calories: 66
  • Water: 86% of total weight per serving
  • Protein: 1.3g
  • Carbohydrates: 14.8g
  • Sugar: 12g
  • Fiber: 2.8g
  • Fat: 0.2g
  • Vitamin C: 92% of the daily value
  • Folate: 9% of the daily value
  • Calcium: 5% of the daily value
  • Potassium: 5% of the daily value


Served fresh in salads or cooked with pasta, tomatoes are high in lycopene and good for the heart. A 100g serving of raw tomato gives the following nutrients:

  • Calories: 18 
  • Water: 95% total weight per serving
  • Protein: 0.9g
  • Carbohydrates: 3.9g
  • Sugar: 2.6g
  • Fiber: 1.2g
  • Fat: 0.2g



Avocados are high in good fats, making it a better swap for butter and mayo in sandwiches! 100g of avocado contains these nutrients:

  • Vitamin K: 26% of the daily value 
  • Folate: 20% of the daily value
  • Vitamin C: 17% of the daily value
  • Potassium: 14% of the daily value
  • Vitamin B5: 14% of the daily value
  • Vitamin B6: 13% of the daily value 
  • Vitamin E: 10% of the daily value
  • Magnesium, manganese, copper, iron, zinc, phosphorus, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (riboflavin) in small amounts.


Eat your greens! 1 cup (89 grams) of raw, green cabbage packs the following nutrients:

  • Calories: 22
  • Protein: 1g
  • Fiber: 2g 
  • Vitamin K: 85% of the recommended daily intake (RDI)
  • Vitamin C: 54% of the RDI
  • Folate: 10% of the RDI 
  • Manganese:
  •  7% of the RDI.
  • Vitamin B6: 6% of the RDI
  • Calcium: 4% of the RDI
  • Potassium: 4% of the RDI
  • Magnesium: 3% of the RDI



Rice is mostly carbohydrates with little protein. Once eaten, the body turns it into sugar. Cooked rice is high in water, accounting for over 70% of its entire weight. The calorie, carbohydrate, protein, and fat composition of white and brown rice are similar. The following are nutrition facts in 100g serving of cooked, white, short-grain rice:

  • Calories: 130
  • Carbohydrates: 28.7g
  • Protein: 2.36g
  • Fat: 0.19g


Served plain, 1 cup (164g) of boiled, sweet yellow  has the following nutrients:

  • Calories: 177 
  • Carbohydrates: 41g
  • Protein: 5.4g
  • Fat: 2.1g
  • Fiber: 4.6g
  • Vitamin C: 17% of the RDI
  • Vitamin B1: 24% of the daily value 
  • Folate (vitamin B9): 19% of the daily value
  • Magnesium: 11% of the daily value
  • Potassium: 10% of the daily value


Oats are a whole-grain cereal high in vitamins, minerals, antioxidants, and are a fantastic source of fiber. The following are the nutrition facts for 3.5 ounces (100g) of uncooked oats:

  • Calories: 389
  • Water: 8%
  • Protein: 16.9 grams of protein
  • Carbohydrates: 66.3grams of carbohydrates
  • Sugar: 67.70g
  • Fiber: 10.6g
  • Fate: 6.9g


While the calories in a slice of bread can quickly pile up, you can still include it in your diet. The key to keeping it in your meals is to avoid white bread and sugary pastries. The nutrients for one slice (32g) of whole wheat bread are listed below.

  • Calories: 82
  • Fat: 1.1g
  • Sodium (mg): 144
  • Carbohydrates: 13.8g
  • Fiber: 1.9g
  • Sugar: 1.4g
  • Protein: 4g


One cup (244g) of whole cow's milk contains the following nutrients:

  • Calories: 146
  • Protein: 8g
  • Fat: 8g
  • Calcium: 28% percent of the RDI
  • Vitamin D: 24% of the RDI
  • Vitamin B2 (Riboflavin): 26% of the RDI
  • Vitamin B12: 18% of the RDI
  • Potassium: 10% of the RDI
  • Phosphorus: 22% of the RDA
  • Selenium: 13% of the RDA


For lean protein, chicken is the popular choice: it’s high in protein, easy to prepare, and available in most eateries! One skinless, boneless, cooked chicken breast (172g) has the following nutrients:

  • Calories: 284 calories
  • Protein: 53.4 grams of protein
  • Fat: 6.2g

Nutritious Food + Exercise = Healthy Lifestyle

While eating healthy is a good start, it’s only half the battle. The key to a healthy lifestyle is to take everything in moderation. Regular exercise helps keep the blood pumping and strengthens the heart, muscles, and lungs. Combine an active lifestyle with a healthy diet, and you’ve got a recipe to living happily.

image sources: Softeis from Wikimedia Commons, Augustus Binu from Wikimedia Commons, Evan-Amos from Wikimedia Commons, rawpixel.comm from PxHere, Evan-Amos from Wikimedia Commons

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