In this page, you can explore common foods nutrition facts by clicking a food. To make your lookup more convenient, we organize foods by food categories, such as Dairy and Egg Products, Vegetables, Fruits, Nuts, Poultry Products, Beef Products, Pork Products, Fish and Seafood, etc.
For the same amount of foods (for example 100 gram of foods), some foods naturally contain higher amount of nutrients than others, we call them nutrient dense foods.
Another approach to calculate the nutrient density is to divide a nutrient amount by the kcalories of a food. For example, 1 cup (245gram) 2% milk has 308.7mg calcium and 122.5kcal, so this milk's calcium nutrient density is 308.7mg / 122.5kcal = 2.52mg/kcal.
The general principle of a good diet is to select Good nutrient-dense foods while controlling the total Calories intake, and to ensure adequate and balanced nutrients intake from variety of food groups over days and weeks.