Nutritional Values of 9 Top Foods (Egg, Banana, Apple & More!)

Have you ever wondered about the nutritional value of the foods you eat every day? Do you know which foods are healthy and should be eaten in abundance, and which foods you should avoid? 

Read on to discover the nutritional value of some cheap and accessible foods that may be in your daily diet. 

Nutritional Value of 9 Top Foods

Nutritional Value of Egg (78 kcal)

One large egg provides about:

  • 78 calories
  • 6g protein
  • 1g carbohydrates
  • 5g of healthy fats

While eggs are technically high in cholesterol, having cholesterol in your diet won't necessarily raise your blood cholesterol. Most dieticians recommend that adults eat one to two medium eggs per day. Eggs also contain choline and vitamin B12, which is the only vitamin you won’t get naturally on a vegan diet. Thankfully, there are B12 supplements you can take (such as our multivitamin), so you don’t miss out on any nutrients.

Nutritional Value of Banana (110 kcal)

These starchy fruits are among the most commonly-eaten fruits globally. Native to Southeast Asia and Australia, bananas are cheap and nutritious. Nutritionally, one medium banana typically contains about:

  • 110 calories
  • 28 grams of carbohydrate
  • 450 milligrams of potassium
  • 13 grams of naturally-occurring sugar
  • 3 grams of fiber
  • 1 gram of protein

What’s interesting about bananas is that their carb composition dramatically changes as they ripen. Unripe, green bananas are made of up to 80% starch. As the bananas ripen, this starch is converted into sugar and reduces to below 1% starch by the time the banana is fully ripe.

Nutritional Value of Apple (95 kcal)

One medium, unpeeled apple provides around:

  • 95 calories
  • 25 grams of carbohydrate
  • 4 grams of fibre.

It provides about 14% of the Reference Daily Intake (RDI) of Vitamin C, 6% of the RDI of potassium, 5% of the RDI of Vitamin K, 2–4% of the RDI of manganese, copper, and vitamins A, E, B1, B2 and B6. In other words, don’t be afraid to snack on an apple!

Nutritional Value of Almonds (164 kcal)

This diabetes-friendly nut is native to the Middle East, but the US currently produces more almonds than anywhere else globally. Almonds are good for heart health and can even decrease the risk of sudden cardiac death. A 28 gram serving of almonds provides:

  • 164 calories
  • 6 grams of carbohydrate
  • 5 grams of fibre
  • 23 grams of naturally-occurring sugars

… and 76.3 milligrams of calcium, among several other beneficial nutrients.

Nutritional Value of Rice (111 kcal)

White and brown rice have similar origins, but they differ greatly in their nutritional values. Brown rice is the whole rice grain and contains the fiber-packed bran, nutrient-rich germ and the carbohydrate-dense endosperm. White rice is processed to strip it of the bran and germ, leaving only the endosperm (i.e., the least healthy part).

One hundred grams of brown rice contains:

  • 111 calories
  • 6 grams of protein
  • 23 grams of carbs
  • 9 grams of fat

The same amount of white rice contains:

  • 123 calories
  • 9 grams of protein
  • 30 grams of carbohydrate
  • 4 grams of fat

While both sources are good for you, opting for brown rice when possible will be better for your heart and digestive health while also decreasing the number of carbs you’re eating in the same serving.

Nutritional Value of Mangoes (99 kcal)

Not only are mangoes uniquely delicious, but they also boast a rich nutritional profile. One cup (or 165 grams) of sliced mango contains:

  • 99 calories
  • 7 grams of carbs
  • 4 grams of protein

… 67% of the RDI of vitamin C, 10% of the RDI of Vitamin A and several other impressive nutrients. Mangoes are also packed with natural antioxidants and immune-boosting nutrients, so they’re another great fruit to work into your diet.

Nutritional Value of Mushrooms (21 kcal)

Mushrooms are one of the most versatile vegetables (technically Funghi) in the world. From chestnut, oyster and button to shiitake and portobello mushrooms, there are countless types of mushrooms (around 2,000 varieties, to be exact!), all of which taste and cook uniquely.

Most mushrooms provide similar nutrients regardless of shape or size, but a 96-gram cup of raw mushrooms contains about:

  • 21 calories
  • 3 grams of protein
  • 1 of carbs (including 1.9 g of sugar)
  • 6 grams of magnesium and a whopping 82.6 grams of phosphorus

This list of nutrients isn’t exhaustive and contains many other incredible nutrients. Mushrooms are also a great meat alternative as they take on a meaty, umami flavour when fried in a little oil.  If you don’t usually like the texture and flavour of mushrooms, try shiitake. They have a drier, chewier, and more meaty flavour than other mushrooms.

Nutritional Value of Corn (96 kcal)

Corn is used worldwide for various culinary purposes: tortillas, popcorn, polenta, sweetcorn, cereals, cornmeal, corn syrup, and corn oil all come from the same plant. One hundred grams of boiled corn contains:

  • 96 calories
  • 4 grams of protein
  • 21 grams of carbs (4.5 grams of sugar)
  • 4 grams of fibre
  • 5 grams of fat

Best of all, it’s super sweet and delicious to eat as a side, so it’s an easy one to incorporate into your meals or add to your salads and other dishes.

Nutritional Value of Watermelon (30 kcal)

This summer favourite is great for fruit salads, and it’s extremely hydrating at 92% water! Watermelon contains no fat and is an excellent source of anti-inflammatory properties and Vitamin A, which is great for hair and skin. Best of all, it’s only 30 calories for 100g, so you can definitely indulge here!

Variety truly is the spice of life, and if you can maintain a varied, well-balanced diet, you’re on your way to optimum health! Of course, there are plenty of other nutrient-rich foods that are not on this list (beans, legumes, other nuts and cruciferous vegetables are also excellent), but these are just a few that should be on your daily list. If you are a little pickier or have dietary restrictions, it can be a good idea to take a multivitamin to supplement your daily diet.