Daily Value

These tables are designed to help you quickly understand the Daily Value (%DV) of nutrients per 100 grams or 100 milliliters of a food or drink item.
Vitamin C ⭐
30%
Iron
20%
Fiber
5%

 

Each nutrient is shown with categories ranging from low to high, including a “Good” range where appropriate, so you can see at a glance whether a particular nutrient is beneficial, moderate, or should be consumed with caution.

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To make it even easier, green indicates a good level,

yellow represents a moderate level,

and red signals a high or cautionary level.

Use this guide to make informed choices, balance nutrients, and understand how foods contribute to your daily nutritional needs.

Calorie Level & kcal per 100 g

Potential Consequences

Notes / Examples

Very Low
0 – 50 kcal

May not provide enough energy; suitable for very low-calorie foods like broth or leafy vegetables.

Leafy greens (lettuce, spinach), cucumbers, celery, broth

Low
50 – 150 kcal

Good for weight management; can be eaten in larger portions without excessive calorie intake.

Fruits (berries, apples), non-starchy vegetables, skim milk, yogurt

Moderate
150 – 350 kcal

Provides a balanced energy amount; suitable for everyday meals when combined with other foods.

Lean meats, cereal, bread, rice, pasta, cooked vegetables

High
350 – 500 kcal

Energy-dense; good for active individuals but may contribute to weight gain if consumed excessively.

Lean meats, cereal, bread, rice, pasta, cooked vegetables

High
500+ kcal

Extremely calorie-dense; frequent consumption can lead to weight gain and increased risk of metabolic issues.

Oils, butter, lard, chocolate, nuts, seeds

Fiber
Low/Poor
<10%
Moderate
10–20%
Good
20–30%
High / Caution
>30%

Higher is better for digestion and satiety

Protein
Low/Poor
<10%
Moderate
10–20%
Good
20–30%
High / Caution
>30%

Higher supports muscles, metabolism, and satiety

Carbohydrates
Low/Good
<10%
Moderate
10–25%
High / Poor / Caution
>25%

Lower is generally better for losing weight but depends on energy needs.
Carbohydrates are the body’s main source of energy, fueling the brain, muscles, and daily activity.

Total Fat
Low/Good
<10%
Moderate
10–20%
High / Poor / Caution
20%

Lower is generally better; healthy fats are exceptions

Saturated Fat
Low/Good
≤5%
Moderate
5–10%
High / Poor / Caution
10%

Lower is better; linked to heart health

Cholesterol
Low/Good
≤5%
Moderate
5–20%
High / Poor / Caution
>20%

Lower is better; mostly in animal products

Salt / Sodium
Low/Good
≤5%
Moderate
5–20%
High / Poor / Caution
>20%

Lower is better

Sugar
Low/Good
≤5%
Moderate
5–20%
High / Poor / Caution
>20%

Lower is better

Vitamin A (Retinol)
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30% – Caution

Fat-soluble; excess from animal foods or supplements can be toxic

Beta-Carotene
(Provitamin A)
Low
<10%
Moderate
10–20%
Good
20–50%
High
>50% – Good

Plant-based vitamin A; safe even at very high intakes

Vitamin D
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30% – Caution

Fat-soluble; excess usually from supplements, not food

Vitamin E
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30%

Fat-soluble; high intake from food is generally safe

Vitamin K
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30%

Fat-soluble; generally safe, caution with blood thinners

Vitamin C
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Water-soluble; excess excreted in urine

Thiamin
(Vitamin B1)
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Water-soluble; excess safely excreted

Riboflavin
(Vitamin B2)
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Water-soluble; excess safely excreted

Niacin
(Vitamin B3)
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30% – Caution

High doses (supplements) may cause flushing or liver stress

Pantothenic Acid
(Vitamin B5)
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Water-soluble; excess safely excreted

Vitamin B6
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30% – Caution

Very high supplemental doses can affect nerves

Biotin
(Vitamin B7)
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Water-soluble; excess safely excreted

Folate
(Vitamin B9)
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Natural food folate is safe; very high supplemental intake may mask B12 deficiency

Vitamin B12
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Water-soluble; excess safely excreted

Fat-soluble vitamins are stored in the body’s fat and liver and can build up to toxic levels if consumed in excess.

Water-soluble vitamins are not stored and excess amounts are usually excreted in urine.

Calcium
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30%

Important for bones and teeth; higher intake is generally good

Magnesium
Low
<10%
Moderate
10–20%
Good
20–50%
High
>30%

Supports muscles, nerves, and metabolism; higher intake is good

Potassium
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30%

Important for heart and fluid balance; higher intake is good

Phosphorus
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30%

Works with calcium for bones and teeth

Chloride
Low
<10%
Moderate
10–20%
Good
20–40%
High
>30%

Maintains fluid balance; usually safe in food

Iron
Low
<10%
Moderate
10–20%
Good
20–40%
High
>30% – Caution

Essential for blood; excess can be toxic

Zinc
Low
<10%
Moderate
10–20%
Good
20–40%
High
>30% – Caution

Supports immunity; excess can cause nausea

Copper
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30% – Caution

Supports enzymes; excess can be toxic

Selenium
Low
<10%
Moderate
10–20%
Good
20–40%
High
>30% – Caution

Antioxidant; excess can be toxic

Iodine
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30% – Caution

Supports thyroid; excess can be harmful

Manganese
Low
<10%
Moderate
10–20%
Good
20–40%
High
>30% – Caution

Supports enzymes; excess rare

Chromium
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Supports glucose metabolism; excess rare

Molybdenum
Low
<10%
Moderate
10–20%
Good
20–40%
High
>40%

Supports enzymes; excess rare

Choline
Low
<10%
Moderate
10–20%
Good
20–30%
High
>30%

Supports liver, brain, metabolism; very high intake may cause side effects

Omega-3 Fatty Acids
Low
<10%
Moderate
10–20%
Good
20–30% – Good
High
>30%

Heart-healthy fats; higher intake is beneficial; generally safe from food

Explore the Food Groups

See how each food fuels your body and contributes to your daily calorie needs.