Nutrition label glossary

200mg+ calcium, 1µg+ vitamin D, and 30mg+ magnesium per serving. The full mineralization trio required for bone formation.

300mg+ potassium, 150mg+ calcium, and 30mg+ magnesium per serving. The three key DASH minerals met in one meal.

≤30g net carbs, ≥3g fiber, and ≤10g sugar per serving. Three independent glycemic management markers met simultaneously.

25g+ protein, 5g+ fiber, under 550 calories, with low saturated fat and sugar. Calibrated for GLP-1 users eating smaller volumes.

≤3g saturated fat and ≤60mg cholesterol per serving. Conservative per-meal AHA targets for cardiovascular health.

5g+ fiber per serving. Meets the FDA 'good source of fiber' threshold in a single meal.

30g+ protein per serving. The leucine threshold for maximizing muscle protein synthesis response per meal.

15mg+ vitamin C, 1µg+ vitamin D, and 1.5mg+ zinc per serving. The three most evidence-backed immune micronutrients together.

≤7g net carbs (carbs minus fiber) per serving. Fits within a 3-meal strict ketogenic budget.

≤250mg phosphorus, ≤500mg potassium, and ≤500mg sodium per serving. Within CKD per-meal dietary limits.

Under 400 kcal per serving. A light, portion-controlled meal by FDA standards.

Carbohydrates account for ≤20% of calories per serving. Protein and fat carry the macro load.

Saturated fat ≤ 5g and dietary cholesterol ≤ 50mg per serving.

Fat accounts for ≤15% of calories per serving. Minimal dietary fat relative to caloric volume.

≤140mg sodium per serving. Meets the FDA's official low sodium claim definition.

≤5g sugar per serving. Minimal sweetening from any source.

100µg+ folate and 3mg+ iron per serving. The two most critical nutrients during pregnancy in meaningful single-meal amounts.

Omega-3s or low saturated fat, 15mg+ vitamin C, and at least one booster ingredient present. Turmeric, ginger, salmon, kale, or similar.

0.2g+ DHA, 1µg+ B12, 100µg+ folate, and 40mg+ magnesium per serving. Four nutrients directly linked to cognitive function and neuroprotection.

Contains fermented or probiotic-rich ingredients. Kimchi, miso, tempeh, yogurt, or kefir. With live cultures for microbiome support.

5g+ fiber and 25g+ protein under 600 kcal per serving. Fullness driven by nutrient density, not caloric volume.

Olive oil required, 2+ Mediterranean-pattern ingredients, and ≤5g saturated fat per serving. Structural markers of the Mediterranean dietary pattern.

0.5g+ combined omega-3 fatty acids (ALA + EPA + DHA) per serving. Meaningful contribution toward the 1.1–1.6g daily anti-inflammatory target.

3+ distinct prebiotic ingredient sources per dish. Garlic, onion, asparagus, and similar. Enough diversity to meaningfully feed beneficial gut bacteria.

20µg+ selenium and 2mg+ zinc per serving. The two minerals that directly support thyroid hormone synthesis and T3 conversion.

Under 400 calories with high protein or high satiety. Protein and fiber to keep you full, not just lower calories.

60g+ carbs, 400mg+ potassium, and 30mg+ magnesium per serving. Carb-dominant with electrolyte replenishment for sustained output.

30g+ protein, 2mg+ zinc, 0.5µg+ B12, and 400+ kcal per serving. Four anabolic essentials in one meal.

30g+ protein, 40g+ carbs, and 450+ kcal per serving. Structured for pre-performance glycogen loading and muscle maintenance.

25g+ protein and ≤3g saturated fat, with vitamin C or zinc present. Built for post-workout muscle repair over inflammation.

150mg+ calcium, 2mg+ iron, 1.5mg+ zinc, and 1µg+ vitamin D per serving. The four key growth micronutrients in one age-appropriate meal.

30mg+ vitamin C and 2mg+ vitamin E per serving. Protects eggs and sperm from oxidative damage.

150µg+ folate, 4mg+ iron, 2mg+ zinc, and 20mg+ vitamin C per serving. The preconception micronutrient stack in one meal.

100µg+ folate (DFE) per serving. The #1 nutrient for neural tube development and egg quality.

0.3mg+ B6, 40mg+ magnesium, 2mg+ zinc, and ≤10g sugar per serving. Supports hormone synthesis and limits glycemic disruption.

4mg+ iron per serving. Supports blood volume expansion during pregnancy and prevents anemia.

200mg+ calcium, 40mg+ magnesium, and ≤3g saturated fat per serving. Addresses bone density and cardiovascular risk during menopause.

Under 8g sugar, 4g+ fiber, 2mg+ zinc, and 40mg+ magnesium per serving. Glycemic control and insulin-sensitizing micronutrients combined.

4mg+ iron paired with 15mg+ vitamin C for absorption, 25g+ protein, and 200mg+ calcium per serving. Built for recovery after birth.

2mg+ zinc per serving. Critical for egg maturation, sperm quality, and hormone regulation.