Please note: This website has recently moved from www.health.gov to odphp.health.gov. www.health.gov is now the official website of ODPHP’s parent organization, the Office of the Assistant Secretary for Health (OASH). Please update your bookmarks for easy access to all our resources. 

U.S. Department of Health and Human Services

Appendix E-3.1.A6. Nutrients in the USDA Healthy US-Style Food Patterns at each calorie level

Download PDF – 77KB

Calorie Level 1000* 1200** 1400** 1600** 1600*** 1800 2000 2200 2400 2600 2800 3000 3200
Macronutrients
Calories , kcal 1002 1204 1399 1556 1594 1797 2003 2198 2400 2603 2800 3000 3200
Protein, g 44 59 69 78 83 87 91 100 106 111 118 120 120
Carbohydrate, g 129 155 186 197 201 233 256 286 310 341 372 391 407
Fiber, total dietary, g 14 18 21 25 25 29 31 35 37 42 45 48 48
Total lipid (fat), g 37 41 45 54 55 61 72 78 87 94 99 113 128
Trans fatty acids, g 0.5 0.4 0.4 0.4 0.4 0.6 0.8 0.9 1.1 1.1 1.2 1.4 1.8
Saturated fats, g 9.7 10.1 11.0 12.9 13.1 15.0 18.7 19.7 22.6 24.2 25.5 28.8 33.4
Monounsaturated fats, g 13.1 14.8 16.3 19.6 19.7 22.2 26.2 28.2 31.6 34.0 35.9 40.8 46.2
Polyunsaturated fats, g 11.6 13.4 14.4 17.7 17.8 19.7 22.5 24.3 26.8 29.1 31.0 35.7 40.3
Linoleic acid (18:2), g 10.2 11.7 12.6 15.4 15.4 17.2 19.6 21.2 22.7 25.5 27.1 31.3 35.4
Linolenic acid (18:3), g 1.2 1.4 1.5 1.8 1.8 2.0 2.3 2.5 2.7 3.0 3.2 3.7 4.2
EPA (20:5 n-3), g 0.03 0.04 0.05 0.07 0.07 0.07 0.07 0.08 0.33 0.09 0.09 0.09 0.09
DHA (22:6 n-3), g 0.05 0.08 0.11 0.15 0.15 0.15 0.15 0.17 0.18 0.18 0.20 0.20 0.20
Stearic Acid (18:0), g 2.39 2.48 2.73 3.16 3.22 3.72 4.65 4.90 5.64 6.05 6.38 7.20 8.37
Cholesterol, mg 88 121 153 186 190 192 215 232 251 253 271 275 282
Minerals
Calcium, mg 768 975 1030 1068 1215 1260 1274 1336 1377 1433 1483 1502 1502
Iron, mg 8 10 13 14 14 16 17 19 21 24 26 26 26
Magnesium, mg 169 223 262 301 311 337 352 395 420 459 493 510 510
Phosphorus, mg 900 1184 1331 1469 1585 1670 1717 1863 1964 2077 2188 2235 2236
Potassium, mg 1611 2102 2407 2745 2863 3149 3348 3691 3798 4113 4373 4600 4601
Sodium, mg 921 1221 1404 1502 1602 1729 1787 1943 2089 2207 2345 2375 2392
Zinc, mg 7 9 11 13 13 14 14 16 17 18 19 20 20
Copper, mg 0.6 0.8 1.0 1.2 1.2 1.3 1.4 1.6 1.7 1.8 1.9 2.0 2.0
Manganese, mg 2 2 3 4 4 4 4 5 5 6 6 6 6
Selenium, mg 51 70 86 95 99 106 110 122 132 140 151 152 152
Vitamins
Vitamin A, mg_RAE 469 599 646 744 793 872 898 982 1023 1119 1163 1198 1215
Vitamin E, mg AT 5.0 5.9 6.6 8.1 8.2 9.1 10.2 11.2 12.0 13.1 13.9 15.6 17.0
Vitamin D, IU 157 203 219 237 267 269 274 284 295 299 310 311 314
Vitamin C, mg 54 64 82 92 92 100 117 127 128 138 155 162 162
Thiamin, mg 0.8 1.1 1.3 1.4 1.5 1.7 1.7 2.0 2.1 2.4 2.6 2.6 2.6
Riboflavin, mg 1.1 1.5 1.7 1.8 1.9 2.0 2.1 2.3 2.4 2.5 2.7 2.7 2.7
Niacin, mg 10 14 18 20 20 22 24 27 29 31 34 35 35
Vitamin B-6, mg 1.1 1.4 1.7 2.0 2.0 2.2 2.3 2.6 2.8 3.0 3.3 3.4 3.4
Vitamin B-12, mg 3.4 4.6 5.3 6.1 6.5 6.6 6.8 7.3 7.8 8.0 8.5 8.5 8.5
Choline, mg 160 216 257 299 311 326 349 382 402 420 447 458 460
Vitamin K, mg 59 88 90 123 124 132 139 171 175 205 210 228 238
Folate, mg_DFE 274 363 437 487 491 572 586 686 746 842 913 945 945

*Includes 2 cup eq Dairy

**Includes 2.5 cup eq of Dairy

***Includes 3 cup eq Dairy

All patterns at 1800 or more calories include 3 cup eq of Dairy