The New Complete Book of Food

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effects that they are grouped together. For example, chives, leeks, scallions, and shallots are
all grouped under onions. So, if you don’t find the food you are looking for as an individual
entry, check the index.
Each entry begins with a nutritional profile summarizing the nutrient content of the
food—energy (calories), protein, fat, carbohydrates, dietary fiber, sodium, and vitamins
and minerals—based on data from the United States Department of Agriculture (USDA)
National Nutrient Database for Standard Reference. NOTE: The major vitamin contribution and
major mineral contribution subheadings tell you which vitamins and minerals are most promi-
nent in the food being discussed but not necessarily whether the food provides significant
amounts of the nutrient. For example, the most prominent vitamins in fresh garlic are vita-
min C and thiamine (vitamin B 1 ), but we eat so little garlic that it’s not considered a good
source of these nutrients.

DEFINING LOW, MODERATE & HIGH

Energy value (calories per serving).

In a varied diet, a food that has less than 50 calories per 3.5 oz. (100-g) serving is low

in calories. A food with 50 to 250 calories per serving is moderate. One with more than

250 calories per serving is high.

Proteins

A food that derives less than 5 percent of its calories from protein is low in protein. A

food that derives 5 to 20 percent of its calories from proteins is moderate. A food that

derives more than 20 percent of its calories from proteins is high.

Fat

Foods that derive less than 30 percent of their calories from fat are low in fat. Foods

that derive 30 to 50 percent of their calories from fat are moderate. Foods that derive

more than 50 percent of their calories from fat are high. NOTE: Fats have nine calories

per gram, so a food with 30 percent of its calories from fat has about three grams fat

per 100 calories. A food with 50 percent of its calories from fat has six grams fat per

100 calories. Food and Drug Administration (FDA) regulations permit any food product

with less than three grams fat per serving, regardless of the total number of calories,

to be labeled “low fat.” The amount of fat given in the nutritional profiles is the total fat

content, including saturated, polyunsaturated, and monounsaturated fatty acids.

Saturated fat

A food with less than 1 gram saturated fat per serving is low; one to two grams saturated

fat per serving is moderate; more than two grams saturated fat per serving is high.

Preface