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Nutrition & composition

Protein, fats, carbohydrates, fiber, vitamins, minerals, calories and food composition explained with practical context.

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Nutrition & composition

Allulose: What It Is, How Many Calories It Has, and How It Differs From Sugar

Allulose, also called D-psicose, is a monosaccharide structurally related to fructose that occurs naturally in small amounts in selected foods. Much of it is absorbed but very little is metabolized for energy, so it contributes far fewer calories than sucrose. In the United States, FDA allows a value of 0.4 kcal/g and permits allulose to be excluded from Total Sugars and Added Sugars while remaining in Total Carbohydrate.

4 min read
Fish & seafood · Nutrition & composition

Surimi: What It Is, What Fish It Is Made From, and Its Nutrition

Surimi is a fish-protein paste made by mincing, washing, and concentrating fish muscle to remove part of the fat, pigments, and soluble compounds. Alaska pollock is a common raw material, although other fish can be used. To make imitation crab sticks, manufacturers usually add starch, salt, sugar or sorbitol, egg white, oils, flavorings, and color. It still provides fish protein but is not nutritionally identical to a fillet.

4 min read
Legumes & soy · Nutrition & composition

Are Canned Legumes as Nutritious as Home-Cooked Beans and Lentils?

Canned legumes remain highly nutritious foods. They retain protein, substantial fiber, complex carbohydrate, and many minerals, although heat processing and storage liquid can alter some water-soluble nutrients. Research finds greater losses of selected fiber or minerals in some canned pulses, while other nutrients remain well preserved. The easiest practical difference to control is sodium through no-salt-added products or draining and rinsing.

4 min read
Vegetables & mushrooms · Nutrition & composition

Do Pre-Cut Vegetables Lose Nutrients Faster?

Cutting vegetables can accelerate the loss of selected nutrients because it breaks cells and exposes more tissue to oxygen, light, enzymes, and microbes. Vitamin C and some bioactive compounds are more sensitive than fiber and minerals. The change is not immediate and depends heavily on species, temperature, packaging, and storage time. Properly refrigerated pre-cut vegetables can still retain most of their nutritional value.

4 min read
Grains & pseudocereals · Nutrition & composition

Microwave Rice: What It Is, How It Stays Shelf-Stable, and Whether It Is as Nutritious

Microwave rice is not raw rice cooked from scratch in 90 seconds. It is usually already hydrated and cooked before packaging. Shelf-stable versions receive thermal processing in a sealed package to achieve commercial stability, while refrigerated versions use a different preservation system. The microwave simply reheats the rice. Nutrition depends mostly on rice type and added ingredients rather than the use of microwave energy.

4 min read
Legumes & soy · Nutrition & composition

Miso Nutrition: Salt, Protein, and What Changes by Type

Miso is a fermented paste usually made from soybeans, koji, and salt, often with rice or barley. It provides soy protein and compounds formed during fermentation, but it is also sodium-dense because salt is an important part of the process. Pale misos tend to be younger and sweeter, while darker styles are commonly aged longer and develop deeper flavor, although recipes vary widely.

4 min read
Meat · Nutrition & composition

Bone Broth: What It Is and How Much Collagen and Protein It Really Contains

Bone broth is a long-cooked stock made from bones, joints, and connective tissue. Heat converts some collagen into gelatin and releases protein and amino acids into the liquid, but the final concentration depends on bones, water, cooking time, temperature, and reduction. A study analyzing broths found highly variable collagen-related amino acids and generally lower amounts than a 20-g reference dose of collagen supplement.

4 min read
Grains & pseudocereals · Nutrition & composition

Legume Pasta vs. Wheat Pasta: Protein, Fiber, and Texture

Legume pasta usually contains more protein and fiber than traditional durum-wheat pasta because it starts with lentil, chickpea, pea, or bean flour. Without the same gluten network that traps starch in wheat pasta, however, 100% legume noodles can be more fragile, less elastic, and more prone to cooking losses. The actual difference depends on whether the product is all legume or a blend.

4 min read
Fish & seafood · Nutrition & composition

Sea Moss: What It Is, What Nutrients It Contains, and Why It Became Popular

“Sea moss” is a market term rather than one standardized species or nutrient profile. It often refers to Irish moss, Chondrus crispus, but other red seaweeds are also sold dried, powdered, encapsulated, or as gel. These seaweeds contain polysaccharides and minerals including iodine, yet concentrations vary greatly. Recent testing of commercial sea moss products also found wide variation in microbial quality and detected selected metals.

4 min read