Real nutrition numbers. Honest evidence.

Look up a fruit, vegetable, herb or supplement. Every number comes from official food data, and every health claim is rated by how strong the research really is.

Nutrient data from USDA FoodData Central. Sources listed on every page. How we work

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Food nutrition lookupNutrition facts for thousands of foods, from USDA data.Protein calculatorYour daily protein target in grams.Calorie calculatorDaily calories to maintain, lose or gain weight.Macro calculatorSplit your calories into protein, carbs and fat.Fiber calculatorHow much fiber you need, and how close you are.Water intake calculatorA daily water target for your size and activity.Protein cost calculatorCompare the real cost per gram of protein.All calculatorsSee every tool in one place.

How we rate the evidence

Health claims are easy to make and hard to prove. Every benefit on this site carries one of three labels, so you can see at a glance how much weight to give it.

Strong evidence

Several good studies in people agree, or an official health body states it.

Moderate evidence

Some human studies support it, but they are small, short or mixed.

Limited evidence

Only lab or animal studies, or traditional use. Not shown to work in people.

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Latest articles

New and recently updated pages.

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How to roast pumpkin seeds from a fresh pumpkin or raw pepitas: oven time and temperature, seasonings, magnesium and protein per serving.
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Magnesium: Benefits, Daily Needs and Magnesium-Rich FoodsOctober 20, 2026
Compare magnesium-rich foods using USDA data, see daily needs and deficiency limits, and understand why the supplement upper limit differs from total requirements.

Researched and checked by B Mishra

B Mishra holds a Bachelor’s degree in Science and has spent five years researching and writing about nutrition and health products. Every article is checked against USDA data and published research before it goes live, and updated when the evidence changes.

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