Tool
Nutrient Compass
Pick a goal, see the 3-5 key nutrients, top foods, and practical swaps. All with clear portions and numbers.
Selected goal
Energy
Nutrients that support steady energy, oxygen delivery, and focus.
Key nutrients
Try it for free!Iron
targetCarries oxygen in blood; low iron often shows up as tiredness and poor endurance.
RDA 8-18 mg (18 mg in childbearing years)
Supplement only if labs and a clinician say you need it.
Vitamin B12
targetNeeded for red blood cells, nerves, and steady energy.
RDA 2.4 ug
Vegans need fortified foods or supplementation.
Magnesium
targetHelps muscles relax, calms the nervous system, and supports energy production.
RDA 310-420 mg for adults; UL from supplements 350 mg
UL is for supplements only; check with your clinician if you take medication.
Potassium
targetBalances fluids and blood pressure and can help lower cramps and fatigue.
AI 3400 mg (men) / 2600 mg (women)
If you take blood pressure medicines, confirm safe intake with your doctor.
Protein
targetBuilds and repairs tissue, preserves lean mass, and improves satiety.
1.2-1.6 g/kg for active adults (practical range)
Top foods
Top foods for Iron
| Food | Serving | Nutrient |
|---|---|---|
| Cooked lentils | 198 g (1 cup) | 6.6 mg |
| Cooked spinach | 180 g (1 cup) | 6.4 mg |
| Lean beef | 85 g (3 oz) | 2.4 mg |
| Pumpkin seeds | 28 g | 4.2 mg |
| Tofu | 126 g (1/2 cup) | 3.4 mg |
Top foods for Vitamin B12
| Food | Serving | Nutrient |
|---|---|---|
| Clams | 85 g (3 oz) | 84 ug |
| Salmon | 170 g (6 oz) | 4.8 ug |
| Beef | 85 g (3 oz) | 2.4 ug |
| Eggs (2) | 100 g | 1.1 ug |
| Milk | 245 g (1 cup) | 1.3 ug |
Top foods for Magnesium
| Food | Serving | Nutrient |
|---|---|---|
| Pumpkin seeds | 28 g | 168 mg |
| Almonds | 28 g | 77 mg |
| Cooked spinach | 180 g (1 cup) | 157 mg |
| Cooked black beans | 170 g (1 cup) | 120 mg |
| Dark chocolate 70% | 28 g | 64 mg |
Top foods for Potassium
| Food | Serving | Nutrient |
|---|---|---|
| Baked potato with skin | 173 g | 925 mg |
| Cooked salmon | 170 g (6 oz) | 780 mg |
| Avocado | 200 g (1 whole) | 690 mg |
| Plain yogurt | 245 g (1 cup) | 573 mg |
| Banana | 118 g (1 medium) | 422 mg |
Top foods for Protein
| Food | Serving | Nutrient |
|---|---|---|
| Chicken breast | 100 g | 31 g |
| Salmon | 100 g | 25 g |
| Greek yogurt | 170 g (6 oz) | 17 g |
| Cooked lentils | 198 g (1 cup) | 18 g |
| Tofu | 200 g | 20 g |
Quick swaps
Quick swaps
- Chicken breast (100 g) → Cooked lentils (1 cup) +4 mg Fe
- Plain salad → Cooked spinach (1 cup) +6 mg Fe
Quick swaps
- Unfortified plant milk → Cow's milk or fortified milk +1 ug B12
- Zero fish per week → 1 serving salmon per week +4-5 ug B12
Quick swaps
- White bread (2 slices) → Whole grain bread (2 slices) +40 mg Mg
- Sugary snack → 30 g almonds +75 mg Mg
Quick swaps
- French fries (1 serving) → Baked potato with skin +600 mg K
- Soda → Water + 1 banana +420 mg K
Quick swaps
- Sugary cereal (30 g) → Greek yogurt (170 g) +14 g protein
- Plain pasta meal → Pasta + 100 g tuna +25 g protein
Quick FAQ
Why is iron linked to energy?
Iron carries oxygen in your blood; low iron often feels like constant tiredness.
Do vegans need a B12 supplement?
Usually yes. Choose fortified foods or a reliable supplement to hit 2.4 µg daily.
How much protein should I aim for?
A practical target is 1.2-1.6 g per kg body weight for active adults.
Note: educational info for healthy adults. Not medical advice. Talk to your doctor if you have conditions or take medication.