What Nutrients Are in Your Food? Breaking Down Carbs, Fats, Proteins, and More

Nov 2

What Nutrients Are in Your Food? Breaking Down Carbs, Fats, Proteins, and More

The different food groups can be confusing regarding nutrition, especially when understanding which nutrients they contain. Last week, I addressed the difference between nutrients and food groups—for example, carbohydrates are a nutrient, not a food group.

Many people associate certain nutrients with specific food groups, like carbohydrates with grains or protein with meat. However, most food groups provide multiple nutrients. This blog helps delineate the various carbohydrates, fats, proteins, vitamins, minerals, and water sources. Many people are surprised to learn they come from all food groups and why each plays an essential role in our overall health.

What Food Groups Contain Carbohydrates?

Carbohydrates are often synonymous with grains in people’s minds. However, they exist in several other food groups as well. Carbohydrates exist in almost every food group except for oils and pure meats.

Grains: This is the obvious one—think bread, rice, pasta, oats, and cereals.
Fruits and Vegetables: Fruits and vegetables are full of carbohydrates, especially natural sugars and fiber. Examples include bananas, apples, sweet potatoes, and carrots.
Dairy: Milk, yogurt, and even cheese have carbohydrates. The lactose in milk is a carbohydrate.
Protein foods: Many people don’t think of protein foods as sources of carbohydrates, but beans, legumes, and even nuts and seeds contain them.

It contains carbohydrates if it comes from a plant; if the animal that produced milk ate plants, it would also contain carbohydrates.

Key takeaway: Carbs are everywhere—grains, fruits, vegetables, dairy, and protein foods like beans and legumes. Avoiding carbohydrates entirely? Not so fast. Even if you stick only to animal products, carbohydrates are a near-constant presence.

What Food Groups Contain Fats?

Fats are often demonized in nutrition, but they are an essential part of our diet. Like carbohydrates, fats exist across multiple food groups.

Fruits and Vegetables: Most are low in fat, but avocados and olives, which are rich in healthy fats, are exceptions.
Grains: Generally low in fat, but whole grains contain small amounts.
Dairy: It depends on the type you choose. Whole milk, cheese, and full-fat yogurt contain fat, whereas non-fat options remove it.
Protein Foods: Many protein-rich foods are also high in fat. Nuts, seeds, eggs, and fatty fish are some examples. Even tofu contains fat.

Fat is everywhere, too, and choosing the “right” sources (healthy fats from nuts, seeds, avocados, etc.) is most important for overall health.

Key takeaway: Fats are found in fruits like avocados, dairy products, nuts, and seeds, as well as protein foods like fish, eggs, and meat.

What Food Groups Contain Protein?

Protein is the building block of life, and it’s present in all food groups, though some foods are better sources than others.

Grains: Believe it or not, grains like quinoa, oats, and wheat contain proteins. Gluten is a protein found in wheat, barley, and rye,
Fruits and Vegetables: These are not protein powerhouses but provide small amounts.
Dairy: Dairy products are excellent sources of high-quality protein, especially milk, yogurt, and cheese.
Protein Foods: This category is most associated with protein, hence the name “protein foods,” and includes meat, poultry, fish, eggs, tofu, and legumes.

All food groups contribute protein to your diet, and for optimal health, you must eat a mix of plant and animal sources.

Key takeaway: Protein is everywhere—grains, vegetables, fruits, dairy, and, of course, the protein food group, including meat, eggs, and nuts.

What Food Groups Contain Vitamins and Minerals?

Vitamins and minerals are essential nutrients that keep your body functioning optimally. However, no single food or food group provides all the vitamins and minerals your body needs.

Grains: Whole grains provide B vitamins, iron, and magnesium.
Fruits and Vegetables are the richest sources of vitamins and minerals, including vitamin C, potassium, and folate.
Dairy: Dairy products provide calcium, vitamin D, and phosphorus.
Protein Foods: Meats, beans, nuts, and seeds are good sources of iron, zinc, and B vitamins.

A balanced diet is crucial to ensuring one gets a wide variety of vitamins and minerals, as no single food can do the job alone.

Key takeaway: Every food group offers different vitamins and minerals. Variety in your diet ensures you get all the essential nutrients your body needs.

What Food Groups Contain Water?

Water is the most essential nutrient, and while we often think of drinking water to hydrate, many foods also contain water.

Fruits and Vegetables are the top hydrating foods. Consider cucumbers, watermelons, oranges, and leafy greens.
Dairy: Milk and yogurt are primarily water, making them hydrating foods.
Grains: Grains need water to cook, so food like rice and pasta are water sources in the diet.
Protein Foods: Even meat, poultry, and fish contain water, with more water in fresh cuts compared to dried or processed forms like jerky.

Food can be a great source of hydration, along with drinking water throughout the day.

Key takeaway: All food groups contain water. From fruits and veggies to meats and dairy, you’re hydrating yourself with more than just drinks.

The key to understanding nutrition is recognizing that all food groups provide multiple essential nutrients. Carbohydrates, fats, proteins, vitamins, minerals, and even water are found across various food sources, so a balanced yet diverse diet is crucial for good health. Focusing on one food group or nutrient won’t give you the complete nutrition you need—variety is essential.

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on March 8, 2021, and is updated here.