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Protein foods
Practical protein guides for everyday meals, including dairy-free and plant-based choices.
Explore protein foodsNutrigate nutrition guides
Food answers without the noise.
Useful nutrition guidance for ordinary meals. Every guide is written in plain English and points back to NHS advice and USDA food data.
02
Fibre foods
High-fibre food ideas and simple ways to build more fibre into meals.
Explore fibre foods03
Vitamins and minerals
Straightforward guides to iron, vitamin D, calcium, vitamin B12 and potassium.
Explore vitamins and minerals04
Food labels and smart swaps
Make nutrition labels easier to use when you shop and cook.
- How to read food labels
- How much salt a day?
- Free sugar vs total sugar
- Saturated fat foods
- Healthy breakfast cereal
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Everyday food nutrition
Nutrition guides for foods people actually search for, from bananas and oats to salmon and tofu.
Explore everyday food nutritionHow we choose sources
We use NHS pages for UK healthy-eating guidance and USDA FoodData Central for food composition. Branded recipes and preparation methods change nutrition values, so consider them useful estimates.
- USDA FoodData CentralFood composition data and food search
- NHS: Eating a balanced dietEveryday healthy eating guidance
- NHS: How to get more fibre into your dietFibre sources and practical guidance
- NHS: Fish and shellfishFish, oily fish and pregnancy guidance
- NHS: Dairy and alternatives in your dietMilk, yoghurt and plant-based alternatives
- NHS: Vitamins and mineralsNutrient roles, food sources and recommended amounts
All 25 guides
High-Protein Foods: Simple Choices That WorkChicken Breast Protein: Nutrition and Portion IdeasEgg Protein: What Eggs Add to a MealGreek Yoghurt Protein: A Simple Breakfast and Snack GuidePlant Protein Foods: Beans, Lentils, Tofu and MoreHigh-Fibre Foods: A Practical List for Everyday MealsOats and Fibre: What a Bowl of Porridge AddsBeans and Fibre: A Budget-Friendly Way to Eat MoreChickpeas and Fibre: Easy Meal IdeasWholemeal Bread and Fibre: Is It Worth the Swap?Iron-Rich Foods: Everyday Sources and Meal IdeasVitamin D Foods: What Food Can and Cannot DoCalcium-Rich Foods: Dairy and Dairy-Free OptionsVitamin B12 Foods: Sources for Omnivores and VegansPotassium-Rich Foods: Everyday Sources That Add UpHow to Read Food Labels Without Overthinking ItHow Much Salt a Day? A Simple Guide to the 6g LimitFree Sugar vs Total Sugar: What Food Labels Can Tell YouSaturated Fat Foods: What to Watch and What to SwapHow to Choose a Healthy Breakfast CerealBanana Nutrition: Potassium, Fibre and Serving IdeasAvocado Nutrition: Fibre, Fats and Portion IdeasSalmon Nutrition: Protein, Omega-3 and Vitamin DTofu Nutrition: Protein, Calcium and Meal IdeasOats Nutrition: Fibre, Protein and Breakfast Ideas