Major Nutrients in Food

Protein has 4 calories per gram

Provides energy; builds and repairs body cells; part of various enzymes, hormones, and antibodies

Meat, poultry, fish, eggs, beans, lentils, tofu, milk and milk products, grains, seeds and nuts

Carbohydrate has 4 calories per gram

Provides energy needed by the brain, nervous system, and red blood cells

Breads, cereal grains, pasta, rice, fruit, starchy vegetables, milk, sugar

Fat has 9 calories per gram

Provides energy; carries fat-soluble nutrients (vitamins); part of cell membranes, membranes around nerves, hormones, bile (for fat digestion)

Meat and poultry, some fish, milk and milk products that are not fat-free, nuts and seeds, oils, butter, margarine, salad dressing, some candy, some desserts