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What’s really in your food?

Nutrition facts for 143 foods and the nutrients in them

NutriScrolls answers it with numbers: what a food contains, how much of your day it covers, how it compares, and where each number comes from.

Scroll to see how

01 · Take one food

69 nutrients in 1 oz of chia seeds.

Every food page lists what is in it, per cup, ounce or 100 g, from protein and fiber down to trace minerals.

Chia seeds · 1 oz (28 g) · 576 kJ / 138 kcal
  • 9.75 gfiber · 35% of the Daily Valueno Reference Intake set
  • 5.05 gomega-3 fatty acids · no Daily Value setno Reference Intake set
  • 244 mgphosphorus · 20% of the Daily Value35% of the Reference Intake
  • 95 mgmagnesium · 23% of the Daily Value25% of the Reference Intake
  • 179 mgcalcium · 14% of the Daily Value22% of the Reference Intake
  • 4.69 gprotein · 9% of the Daily Value9% of the Reference Intake

02 · Measure it against your day

See how much of your day it covers.

Each amount sits next to the Daily Value. 9.75 g of fiber is 35% of what you need in a day.Each amount sits next to the Reference Intake.

Chia seeds, 1 oz (28 g), % Daily ValueChia seeds, 1 oz (28 g), % Reference Intake

  • Fiber9.75 g · 35%
  • Magnesium95 mg · 23%
  • Phosphorus244 mg · 20%
  • Calcium179 mg · 14%
  • Iron2.19 mg · 12%
  • Protein4.69 g · 9%
  • Magnesium95 mg · 25%
  • Phosphorus244 mg · 35%
  • Calcium179 mg · 22%
  • Iron2.19 mg · 16%
  • Protein4.69 g · 9%

03 · Compare it with the rest

Then see which foods give the most.

45 rankings put every food side by side for one nutrient, per serving or per 100 g.

  1. #1 for Omega-3 fatty acidsChia seeds5.05 gper 1 oz (28 g)
  2. #1 for FiberNavy beans19.1 gper 1 cup (182 g)
  3. #1 for ProteinSoybeans31.3 gper 1 cup (172 g)
  4. #1 for MagnesiumHemp seeds210 mgper 3 tbsp (30 g)
  5. #1 for IronSoybeans8.84 mgper 1 cup (172 g)
  6. #1 for Vitamin CBell peppers152 mgper 1 medium (119 g)

04 · Trace every number

And check where every number comes from.

Each value links to the database or study behind it, so you can check it yourself.

Start with a foodHow we source our data
nutrient values
13,455
nutrients tracked
145
foods
143
  • USDA FoodData Central
  • DTU Frida
  • Peer-reviewed studies

Browse by nutrient type

Seven sections. Each lists its nutrients, what they do, how much you need and the foods that supply them.

Top foods for every nutrient

Foods ranked per serving (a cup, an ounce or a piece) or per 100 g, with % Daily Value.Foods ranked per serving (a cup, an ounce or a piece) or per 100 g, with % Reference Intake.

All 45 rankings

Chips show % Daily Value per 100 g for the two nutrients each food is richest in (FDA values; the region setting switches to EU Reference Intakes).

Chips show % Reference Intake per 100 g for the two nutrients each food is richest in (EU values; the region setting switches to FDA Daily Values).

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How we source our data

Every number on NutriScrolls links to its source. We do not sell supplements. Drafts are AI-assisted and fact-checked by a human editor before they go live.

Methodology and sources
About NutriScrolls

Nutrient values

USDA FoodData Central and the USDA Flavonoid Database.

Reference intakes

NASEM Dietary Reference Intakes and EFSA Dietary Reference Values.

% Daily Value

% Reference Intake

FDA Daily Values, or EU Reference Intakes if you switch region in the settings menu.

EU Reference Intakes, or FDA Daily Values if you switch region in the settings menu.

Health claims

Cited studies with an evidence grade, checked by an editor.