The World's Healthiest Foods are health-promoting foods that can change your life.

Try our WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Thursday Menu

In-depth nutrient profile:

Thursday Menu
(Note: "--" indicates data unavailable)
amount1.00 Day Totals
total weight1536.34 g
Protein76.71 g
Carbohydrates179.20 g
Fat - Total65.36 g
Dietary Fiber36.98 g132
Total Sugars93.28 g
Monosaccharides24.49 g
Disaccharides18.00 g
Soluble Fiber7.84 g
Insoluble Fiber16.19 g
Other Carbohydrates47.31 g
Monounsaturated Fat17.44 g
Polyunsaturated Fat22.65 g
Saturated Fat17.97 g
Trans Fat0.01 g
Calories from fat588.28
Calories from saturated fat161.72
Cholesterol121.65 mg
Water1200.20 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B12.03 mg169
Vitamin - B21.17 mg90
Vitamin - B3 (Niacin Equivalents)35.05 mg
Vitamin B62.06 mg121
Vitamin B125.26 mcg219
Biotin31.99 mcg107
Choline0.00 mg0
Folate624.65 mcg156
Pantothenic Acid5.57 mg111
Vitamin C297.76 mg397
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)25302.12 IU843
Vitamin A mcg Retinol Activity Equivalents (RAE)2737.37 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)235.93 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)2425.91 mcg (RE)--
Beta Carotene14296.98 mcg
Vitamin D
Vitamin D International Units (IU)542.78 IU136
Vitamin D mcg13.57 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)18.82 mg (ATE)125
Vitamin E International Units (IU)28.04 IU
Vitamin E mg20.21 mg
Vitamin K43.69 mcg49
Boron1.56 mcg
Calcium679.99 mg68
Chloride1098.28 mg
Chromium41.06 mcg117
Copper1.79 mg199
Fluoride0.00 mg0
Iodine29.09 mcg19
Iron16.98 mg94
Magnesium524.14 mg125
Manganese5.84 mg254
Molybdenum43.62 mcg97
Phosphorus1459.62 mg209
Potassium4406.20 mg94
Selenium99.09 mcg180
Sodium657.96 mg44
Zinc6.98 mg63
Omega-3 Fatty Acids4.27 g178
Omega-6 Fatty Acids17.45 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic1.60 g
17:1 Heptadecenoic0.00 g
18:1 Oleic14.03 g
20:1 Eicosenoic0.81 g
22:1 Erucic0.59 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic17.19 g
18:3 Linolenic1.97 g
18:4 Stearidonic0.24 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.26 g
20:5 Eicosapentaenoic (EPA)1.34 g
22:5 Docosapentaenoic (DPA)0.39 g
22:6 Docosahexaenoic (DHA)0.96 g
Saturated Fatty Acids
4:0 Butyric0.01 g
6:0 Caproic0.01 g
8:0 Caprylic0.01 g
10:0 Capric0.01 g
12:0 Lauric0.03 g
14:0 Myristic0.69 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic5.56 g
17:0 Margaric0.00 g
18:0 Stearic2.07 g
20:0 Arachidic0.07 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
Alanine3.51 g
Arginine4.69 g
Aspartate6.72 g
Cysteine0.83 g319
Glutamate11.03 g
Glycine3.04 g
Histidine1.72 g191
Isoleucine2.92 g234
Leucine4.86 g177
Lysine4.69 g184
Methionine1.56 g233
Phenylalanine2.73 g307
Proline2.71 g
Serine2.73 g
Threonine2.67 g275
Tryptophan0.71 g273
Tyrosine2.04 g279
Valine3.36 g200
Ash14.92 g
Organic Acids3860.86 mg
Acetic Acid0.00 mg
Citric Acid2828.33 mg
Lactic Acid0.00 mg
Malic Acid1032.53 mg
Taurine0.00 mg
Sugar Alcohols (Total)0.03 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.02 g
Xylitol0.02 g
Artificial Sweeteners (Total)0.00 mg
Aspartame0.00 mg
Saccharin0.00 mg
Alcohol0.00 g
Caffeine0.00 mg

We're in the
World's Top 10!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up in the Top 10 websites on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2020 The George Mateljan Foundation, All Rights Reserved