1,800 calorie high-protein meal plan: 3 days
This plan gives you 3 days at 1,800 to 1,801 calories with 136 to 153 g of protein a day, about 30 to 34% of calories, and 33 to 37 g of fiber. Every amount is in cups, ounces or pieces, and every total is the sum of USDA values for exactly those amounts.
The 3 days at a glance
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Calories | 1800 | 1801 | 1800 |
| Protein | 153 g (34% of calories) | 136 g (30% of calories) | 146 g (32% of calories) |
| Carbohydrate | 191 g | 187 g | 187 g |
| Net carbs (carbs minus fiber) | 154 g | 154 g | 150 g |
| Fat | 49 g (24% of calories) | 60 g (30% of calories) | 55 g (27% of calories) |
| Saturated fat | 9 g (5% of calories) | 16 g (8% of calories) | 14 g (7% of calories) |
| Fiber | 36 g | 33 g | 37 g |
| Sodium | 573 mg | 1,054 mg | 1,477 mg |
Totals add up the USDA values for each food in the amounts shown. Calories on a label or in a tracker can differ by a few percent because they round each item.
Day 1
| Meal | Food | Amount | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|
| Breakfast | Rolled oats, cooked in water | 3/4 cup dry (61 g) | 230 | 8.0 | 41.1 | 4.0 | 6.1 |
| Milk, 1% low fat | 1 cup (244 g) | 105 | 8.2 | 12.6 | 2.3 | 0.0 | |
| Blueberries | 1 cup (150 g) | 96 | 1.1 | 21.9 | 0.5 | 3.6 | |
| Almonds, dry roasted, unsalted | 1/2 oz (14 g) | 85 | 3.0 | 3.0 | 7.4 | 1.5 | |
| Breakfast total | 516 | 20.3 | 78.6 | 14.2 | 11.3 | ||
| Lunch | Chicken breast, skinless, roasted | 6 oz (170 g) | 281 | 52.8 | 0.0 | 6.1 | 0.0 |
| Quinoa, cooked | 3/4 cup (139 g) | 166 | 6.1 | 29.6 | 2.7 | 3.9 | |
| Mixed salad greens | 2 cups (70 g) | 15 | 0.9 | 2.4 | 0.1 | 1.0 | |
| Cherry tomatoes | 1 cup (149 g) | 27 | 1.3 | 5.8 | 0.3 | 1.8 | |
| Chickpeas, boiled, no salt | 1/2 cup (82 g) | 134 | 7.3 | 22.5 | 2.1 | 6.2 | |
| Olive oil | 1/2 tbsp (7 g) | 60 | 0.0 | 0.0 | 6.8 | 0.0 | |
| Lunch total | 683 | 68.4 | 60.2 | 18.1 | 12.9 | ||
| Snack | Greek yogurt, plain, nonfat | 1 1/4 cups (306 g) | 181 | 31.5 | 11.1 | 1.1 | 0.0 |
| Strawberries | 1 cup (150 g) | 54 | 1.0 | 11.9 | 0.3 | 2.7 | |
| Snack total | 235 | 32.5 | 23.1 | 1.5 | 2.7 | ||
| Dinner | Salmon (Atlantic, farmed), baked | 4 oz (113 g) | 234 | 25.1 | 0.0 | 14.0 | 0.0 |
| Sweet potato, baked | 1/2 medium sweet potato (57 g) | 51 | 1.1 | 11.8 | 0.1 | 1.9 | |
| Broccoli, boiled, no salt | 1 1/2 cups (234 g) | 82 | 5.6 | 16.8 | 1.0 | 7.7 | |
| Dinner total | 367 | 31.8 | 28.6 | 15.0 | 9.6 | ||
| Day 1 total | 1800 | 152.9 | 190.5 | 48.8 | 36.5 |
Day 2
| Meal | Food | Amount | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|
| Breakfast | Eggs, hard-boiled | 2 large eggs (100 g) | 155 | 12.6 | 1.1 | 10.6 | 0.0 |
| Egg whites, cooked without fat | 3 egg whites (99 g) | 51 | 10.6 | 2.3 | 0.0 | 0.0 | |
| Whole-wheat bread | 2 slices (64 g) | 163 | 7.9 | 27.7 | 2.3 | 3.9 | |
| Spinach, raw | 1 cup (25 g) | 7 | 0.7 | 0.6 | 0.2 | 0.4 | |
| Orange | 1 orange (131 g) | 62 | 1.2 | 15.4 | 0.2 | 3.1 | |
| Breakfast total | 438 | 33.0 | 47.1 | 13.2 | 7.4 | ||
| Lunch | Ground turkey 93% lean, cooked | 4 oz (113 g) | 235 | 29.3 | 0.0 | 13.0 | 0.0 |
| Brown rice, cooked | 1 cup (202 g) | 248 | 5.5 | 51.7 | 2.0 | 3.2 | |
| Black beans, boiled, no salt | 1/2 cup (86 g) | 114 | 7.6 | 20.4 | 0.5 | 7.5 | |
| Cherry tomatoes | 1/2 cup (74 g) | 13 | 0.7 | 2.9 | 0.1 | 0.9 | |
| Mixed salad greens | 1 cup (35 g) | 7 | 0.5 | 1.2 | 0.1 | 0.5 | |
| Cheddar cheese, sharp | 1/2 oz (14 g) | 58 | 3.4 | 0.3 | 4.8 | 0.0 | |
| Lunch total | 676 | 47.0 | 76.5 | 20.4 | 12.1 | ||
| Snack | Apple, with skin | 1 medium apple (182 g) | 95 | 0.5 | 25.1 | 0.3 | 4.4 |
| Peanut butter, smooth, no salt added | 1 1/2 tbsp (24 g) | 144 | 5.3 | 5.4 | 12.3 | 1.2 | |
| Snack total | 238 | 5.8 | 30.5 | 12.6 | 5.6 | ||
| Dinner | Pork tenderloin, roasted | 6 oz (170 g) | 243 | 44.5 | 0.0 | 6.0 | 0.0 |
| Potato, baked with skin | 1/2 medium potato (86 g) | 80 | 2.2 | 18.3 | 0.1 | 1.9 | |
| Green beans, boiled, no salt | 1 1/2 cups (188 g) | 66 | 3.5 | 14.8 | 0.5 | 6.0 | |
| Olive oil | 1/2 tbsp (7 g) | 60 | 0.0 | 0.0 | 6.8 | 0.0 | |
| Dinner total | 449 | 50.2 | 33.1 | 13.4 | 7.9 | ||
| Day 2 total | 1801 | 136.0 | 187.1 | 59.6 | 33.0 |
Day 3
| Meal | Food | Amount | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|
| Breakfast | Greek yogurt, plain, nonfat | 1 cup (245 g) | 145 | 25.2 | 8.9 | 0.9 | 0.0 |
| Banana | 1 banana (126 g) | 122 | 0.9 | 28.6 | 0.4 | 2.1 | |
| Rolled oats, cooked in water | 1/4 cup dry (20 g) | 77 | 2.7 | 13.7 | 1.3 | 2.0 | |
| Peanut butter, smooth, no salt added | 1 tbsp (16 g) | 96 | 3.6 | 3.6 | 8.2 | 0.8 | |
| Breakfast total | 439 | 32.4 | 54.8 | 10.8 | 5.0 | ||
| Lunch | Light tuna, canned in water, no salt added, drained | 4 oz (113 g) | 132 | 28.9 | 0.0 | 0.9 | 0.0 |
| Whole-wheat bread | 3 slices (96 g) | 245 | 11.8 | 41.5 | 3.4 | 5.8 | |
| Cucumber, peeled | 1 cup (133 g) | 13 | 0.8 | 2.9 | 0.2 | 0.9 | |
| Carrots, raw | 1 cup (120 g) | 53 | 1.0 | 11.6 | 0.3 | 3.5 | |
| Hummus | 2 tbsp (34 g) | 78 | 2.5 | 5.1 | 5.8 | 1.8 | |
| Lunch total | 520 | 45.1 | 61.0 | 10.6 | 12.0 | ||
| Snack | Cottage cheese, 1% milkfat | 1/2 cup (113 g) | 81 | 14.0 | 3.1 | 1.2 | 0.0 |
| Raspberries | 1 cup (150 g) | 86 | 1.5 | 19.4 | 0.3 | 9.8 | |
| Snack total | 167 | 15.5 | 22.4 | 1.4 | 9.8 | ||
| Dinner | Ground beef 93% lean, cooked | 5 oz (142 g) | 274 | 37.2 | 0.0 | 12.7 | 0.0 |
| Whole-wheat spaghetti, cooked | 1 cup (117 g) | 174 | 7.0 | 35.2 | 2.0 | 4.6 | |
| Zucchini, boiled, no salt | 1 cup (180 g) | 27 | 2.1 | 4.8 | 0.6 | 1.8 | |
| White mushrooms, cooked, no salt | 1 cup (156 g) | 44 | 3.4 | 8.3 | 0.7 | 3.4 | |
| Olive oil | 1 tbsp (14 g) | 119 | 0.0 | 0.0 | 13.5 | 0.0 | |
| Mozzarella, part skim | 1/2 oz (14 g) | 36 | 3.4 | 0.4 | 2.3 | 0.0 | |
| Dinner total | 674 | 53.1 | 48.7 | 31.8 | 9.8 | ||
| Day 3 total | 1800 | 146.0 | 186.9 | 54.7 | 36.6 |
How the plan measures up
| Reference | This plan | |
|---|---|---|
| Fiber | 14 g per 1,000 calories (US recommendation, also the basis of the 28 g Daily Value) | 33 to 37 g against 25 g: met on all 3 days |
| Sodium | less than 2,300 mg a day (Dietary Guidelines limit) | 573 to 1,477 mg: under the limit every day |
| Saturated fat | no more than 10% of calories (Dietary Guidelines 2025-2030) | 5 to 8%: within the limit every day |
| Protein | 0.83 g per kg of body weight, about 58 g at 154 lb (70 kg) (EFSA reference intake) | 136 to 153 g, 2.3 to 2.6 times that reference. The lowest day gives 1.6 g/kg, the total intake above which extra protein stopped adding lean mass in weight-training trials (Level A, below), to a body weight of up to 187 lb (85 kg) |
Vitamins and minerals, average of the 3 days
| Nutrient | Per day | % Daily Value | |
|---|---|---|---|
| Potassium | 4016 mg | 85% | |
| Calcium | 794 mg | 61% | |
| Iron | 15 mg | 81% | |
| Magnesium | 480 mg | 114% | |
| Vitamin C | at least 171 mg | at least 190% | USDA has no value for: Whole-wheat bread. |
| Folate | 473 mcg | 118% | |
| Vitamin D | at least 7 mcg | at least 35% | USDA has no value for: Hummus, Light tuna, canned in water, no salt added, drained, Whole-wheat bread. |
| Vitamin B12 | at least 7.1 mcg | at least 294% | USDA has no value for: Hummus, Whole-wheat bread. |
% DV uses FDA Daily Values for adults. A nutrient USDA does not report for a food counts as zero in the sum, so the real number is at least what is shown.
Grocery list for all 3 days
Protein foods
- Chicken breast, skinless, roasted: 6 oz (170 g)
- Chickpeas, boiled, no salt: 1/2 cup (82 g)
- Greek yogurt, plain, nonfat: 2 1/4 cups (551 g)
- Salmon (Atlantic, farmed), baked: 4 oz (113 g)
- Eggs, hard-boiled: 2 large eggs (100 g)
- Egg whites, cooked without fat: 3 egg whites (99 g)
- Ground turkey 93% lean, cooked: 4 oz (113 g)
- Black beans, boiled, no salt: 1/2 cup (86 g)
- Pork tenderloin, roasted: 6 oz (170 g)
- Light tuna, canned in water, no salt added, drained: 4 oz (113 g)
- Cottage cheese, 1% milkfat: 1/2 cup (113 g)
- Ground beef 93% lean, cooked: 5 oz (142 g)
Milk and cheese
- Milk, 1% low fat: 1 cup (244 g)
- Cheddar cheese, sharp: 1/2 oz (14 g)
- Mozzarella, part skim: 1/2 oz (14 g)
Grains and potatoes
- Rolled oats, cooked in water: 1 cup dry (81 g)
- Quinoa, cooked: 3/4 cup (139 g)
- Sweet potato, baked: 1/2 medium sweet potato (57 g)
- Whole-wheat bread: 5 slices (160 g)
- Brown rice, cooked: 1 cup (202 g)
- Potato, baked with skin: 1/2 medium potato (86 g)
- Whole-wheat spaghetti, cooked: 1 cup (117 g)
Vegetables
- Mixed salad greens: 3 cups (105 g)
- Cherry tomatoes: 1 1/2 cups (224 g)
- Broccoli, boiled, no salt: 1 1/2 cups (234 g)
- Spinach, raw: 1 cup (25 g)
- Green beans, boiled, no salt: 1 1/2 cups (188 g)
- Cucumber, peeled: 1 cup (133 g)
- Carrots, raw: 1 cup (120 g)
- Zucchini, boiled, no salt: 1 cup (180 g)
- White mushrooms, cooked, no salt: 1 cup (156 g)
Fruit
- Blueberries: 1 cup (150 g)
- Strawberries: 1 cup (150 g)
- Orange: 1 orange (131 g)
- Apple, with skin: 1 medium apple (182 g)
- Banana: 1 banana (126 g)
- Raspberries: 1 cup (150 g)
Nuts, seeds and oils
- Almonds, dry roasted, unsalted: 1/2 oz (14 g)
- Olive oil: 2 tbsp (27 g)
- Peanut butter, smooth, no salt added: 2 1/2 tbsp (40 g)
- Hummus: 2 tbsp (34 g)
Meat, fish, grains, pasta and beans are listed as cooked amounts, oats as dry. Raw and dry amounts weigh differently, so check the package when you shop.
Need about 100 calories more or less?
Add or take away one of these foods from the plan. Each line is one step of about 100 calories.
- Brown rice, cooked, 1/2 cup (101 g): 124 calories, 2.8 g protein
- Quinoa, cooked, 1/2 cup (92 g): 111 calories, 4.1 g protein
- Rolled oats, cooked in water, 1/4 cup dry (20 g): 77 calories, 2.7 g protein
- Whole-wheat bread, 1 slice (32 g): 82 calories, 3.9 g protein
- Banana, 1 banana (126 g): 122 calories, 0.9 g protein
- Olive oil, 1 tbsp (14 g): 119 calories, 0.0 g protein
Swap a food and see what changes
| In the plan | Swap for | Calories | Protein | Net carbs |
|---|---|---|---|---|
| Chicken breast, skinless, roasted, 6 oz (170 g) | Ground turkey 93% lean, cooked, 6 oz (170 g) | +71 | -8.8 g | +0.0 g |
| Chicken breast, skinless, roasted, 6 oz (170 g) | Salmon (Atlantic, farmed), baked, 6 oz (170 g) | +70 | -15.2 g | +0.0 g |
| Chicken breast, skinless, roasted, 6 oz (170 g) | Firm tofu, 3/4 cup (189 g) | -9 | -20.1 g | +0.9 g |
| Quinoa, cooked, 3/4 cup (139 g) | Brown rice, cooked, 3/4 cup (152 g) | +20 | -2.0 g | +10.7 g |
| Quinoa, cooked, 3/4 cup (139 g) | Whole-wheat spaghetti, cooked, 3/4 cup (88 g) | -36 | -0.8 g | -2.7 g |
| Quinoa, cooked, 3/4 cup (139 g) | Sweet potato, baked, 1 medium sweet potato (114 g) | -64 | -3.8 g | -5.8 g |
| Chickpeas, boiled, no salt, 1/2 cup (82 g) | Lentils, boiled, no salt, 1/2 cup (99 g) | -20 | +1.7 g | -4.1 g |
| Chickpeas, boiled, no salt, 1/2 cup (82 g) | Black beans, boiled, no salt, 1/2 cup (86 g) | -21 | +0.4 g | -3.3 g |
| Chickpeas, boiled, no salt, 1/2 cup (82 g) | Edamame, shelled, cooked, 1/2 cup (78 g) | -41 | +2.0 g | -13.4 g |
Who should not follow this plan without a doctor
This is a sample plan for healthy adults, not a diet prescribed for you. Talk to your doctor or a registered dietitian first if you:
- are pregnant or breastfeeding
- are under 18
- take insulin or another medicine that lowers blood sugar, because the dose depends on what and how much you eat
- have, or have had, an eating disorder
- have kidney disease, since protein limits there are set for each person
Why
- Level C A meta-analysis of 20 studies with 25,401 people with eating disorders found about 3 times higher odds of electrolyte abnormalities, with low potassium in 15%. PLoS One, 2026
- Level C Observational data link restrictive dieting with binge eating: 53 of 76 studies found restrictive diets increase binge eating, mostly alongside negative emotions. Nutr Rev, 2026
What the research says
What more protein does
- Level A Across 49 trials of protein supplements with weight training, gains in lean mass stopped at a total protein intake of about 1.6 g per kg a day, so extra shakes beyond that add nothing. Br J Sports Med, 2018
- Level C High-protein eating showed no link either way with cardiovascular death or stroke in people who started without heart disease. Papadopoulou et al., Nutrients, 2023
The other side
- Level A Pooling the randomized trials, a high-protein diet raises the kidneys' filtration rate but leaves creatinine where it was, which reads as the kidney working harder, not failing. Lee et al., Diabetes, Obesity and Metabolism, 2026
- Level B In the OmniHeart feeding trial, a diet with 25 percent of energy from protein raised kidney filtration rate in healthy adults, and what that means long term is unknown. Juraschek et al., American Journal of Kidney Diseases, 2013
Levels: A meta-analysis of trials, B a single trial, C observational, D lab or animal, E an expert body. How we verify.
How this plan was built
Every food is one USDA FoodData Central entry, listed with its FDC ID under Sources. Amounts are US kitchen measures taken from USDA's own portion weights, or ounces for meat and fish, with grams in brackets. A program set the amounts so each day lands within 3% of 1,800 calories while keeping fiber, sodium and saturated fat near the references above. Each day had to reach at least 135 g of protein. Vegetables, beans and grains are cooked without salt. Add salt, sauces or dressing and the sodium and calories rise.
Other plans
- 1,800 calorie meal plan: 3 days with exact numbers
- 1,700 calorie meal plan: 3 days with exact numbers
- 1,900 calorie meal plan: 3 days with exact numbers
- 1,600 calorie high-protein meal plan: 3 days
- High-protein meal plan: 3 days, 150 g protein, 2,000 calories
- 1,600 calorie meal plan: 3 days with exact numbers
- All meal plans by calories, protein and diet
Sources
- USDA FoodData Central, SR Legacy (April 2018): Cereals, oats, regular and quick, not fortified, dry, FDC ID 173904 · nutrition facts
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Milk, low fat (1%), FDC ID 2705387
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Blueberries, raw, FDC ID 2709275
- USDA FoodData Central, SR Legacy (April 2018): Nuts, almonds, dry roasted, without salt added, FDC ID 170158 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Chicken, broilers or fryers, breast, meat only, cooked, roasted, FDC ID 171477 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Quinoa, cooked, FDC ID 168917 · nutrition facts
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Mixed salad greens, raw, FDC ID 2709792 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Tomatoes, red, ripe, raw, year round average, FDC ID 170457 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, FDC ID 173757 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Oil, olive, salad or cooking, FDC ID 171413 · nutrition facts
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Yogurt, Greek, nonfat milk, plain, FDC ID 2705424
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Strawberries, raw, FDC ID 2709283
- USDA FoodData Central, SR Legacy (April 2018): Fish, salmon, Atlantic, farmed, cooked, dry heat, FDC ID 175168 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Sweet potato, cooked, baked in skin, flesh, without salt, FDC ID 168483 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Broccoli, cooked, boiled, drained, without salt, FDC ID 169967
- USDA FoodData Central, SR Legacy (April 2018): Egg, whole, cooked, hard-boiled, FDC ID 173424 · nutrition facts
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Egg white omelet, scrambled, or fried, no added fat, FDC ID 2707289
- USDA FoodData Central, Foundation Foods (December 2025 release): Bread, whole-wheat, commercially prepared, FDC ID 335240 · nutrition facts
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Spinach, raw, FDC ID 2709614
- USDA FoodData Central, SR Legacy (April 2018): Oranges, raw, all commercial varieties, FDC ID 169097
- USDA FoodData Central, SR Legacy (April 2018): Turkey, ground, 93% lean, 7% fat, patties, broiled, FDC ID 174492
- USDA FoodData Central, SR Legacy (April 2018): Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program), FDC ID 169704 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Beans, black, mature seeds, cooked, boiled, without salt, FDC ID 173735 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Cheese, cheddar, sharp, sliced, FDC ID 170899 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Apples, raw, with skin (Includes foods for USDA's Food Distribution Program), FDC ID 171688 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Peanut butter, smooth style, without salt, FDC ID 172470
- USDA FoodData Central, SR Legacy (April 2018): Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted, FDC ID 168250 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Potatoes, baked, flesh and skin, without salt, FDC ID 170093 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Beans, snap, green, cooked, boiled, drained, without salt, FDC ID 169141 · nutrition facts
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Banana, raw, FDC ID 2709224
- USDA FoodData Central, SR Legacy (April 2018): Fish, tuna, light, canned in water, without salt, drained solids, FDC ID 171986
- USDA FoodData Central, SR Legacy (April 2018): Cucumber, peeled, raw, FDC ID 169225
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Carrots, raw, FDC ID 2709660
- USDA FoodData Central, Foundation Foods (December 2025 release): Hummus, commercial, FDC ID 321358 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Cheese, cottage, lowfat, 1% milkfat, FDC ID 173417 · nutrition facts
- USDA FoodData Central, FNDDS (survey foods, 2024-10-31 release): Raspberries, raw, FDC ID 2709281
- USDA FoodData Central, SR Legacy (April 2018): Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled, FDC ID 174752 · nutrition facts
- USDA FoodData Central, SR Legacy (April 2018): Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program), FDC ID 168910
- USDA FoodData Central, SR Legacy (April 2018): Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt, FDC ID 169292
- USDA FoodData Central, SR Legacy (April 2018): Mushrooms, white, cooked, boiled, drained, without salt, FDC ID 169252
- USDA FoodData Central, SR Legacy (April 2018): Cheese, mozzarella, part skim milk, FDC ID 170847 · nutrition facts
- USDA FoodData Central, food portion weights (food_portion.csv, April 2026 release), fdc.nal.usda.gov
- FDA, Daily Value on the Nutrition and Supplement Facts Labels (page updated 2024-03-05), fda.gov
- References behind the checks above:
- Level E The fiber recommendation is 14 grams per 1,000 calories, which works out at 25 grams a day for women and 38 for men, and it was derived from population data on heart disease rather than from trials of fiber itself. Slavin, position of the American Dietetic Association, Journal of the American Dietetic Association, 2008
- Level E The FDA says Americans eat about 3,400 mg of sodium a day on average against a Dietary Guidelines limit of less than 2,300 mg for adults. U.S. Food and Drug Administration, Sodium in Your Diet
- Level E The 2025-2030 US Dietary Guidelines keep saturated fat at no more than 10% of daily calories and state that more high-quality research is needed to know which types of dietary fat best support long-term health. U.S. Department of Health and Human Services and U.S. Department of Agriculture, Dietary Guidelines for Americans, 2025–2030 (January 2026), p. 3
- Level E Europe's food safety authority puts the adult protein intake at 0.83 g per kilogram of body weight a day, which is about 58 g for someone of 154 lb (70 kg), and sets no upper limit at all. EFSA sets population reference intakes for protein, European Food Safety Authority, 2012
Sources checked 2026-10-15. Bioma Learn provides information, not medical advice. How we verify.