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  • Writer's pictureShruti GOCHHWAL

12 Superfoods and Their Nutritional Content

The term “Superfood” is popularly used in the food industry to promote or market any food product that has a high nutritional content and numerous positive impacts on your general health.

Although this name is more of a broad-term trend than a specific category, superfoods products are usually plant-based or seafood products.

Some of the health benefits include:

  1. High volume of vitamins and minerals

  2. Rich in antioxidant

  3. Contains good fats

  4. Good source of protein

  5. Filling foods with lower calories

Thus, superfoods are commonly included in salad or any balanced diet plans.

Here’s a list of some foods that justify this label:

Keep in mind that the percentage of daily requirement is based on the average consumption of 2000 calories per day.

1)  BerriesNutritional content (per 68g)% of daily requirementTotal Fat0%Saturated fat0%Potassium1%Total Carbohydrate3%Dietary fiber6%Protein1%Vitamin C11%Iron  and Magnesium2%

superfoods - eggs

Image Credit: pixabay

2)  EggsNutritional content

(per 50g or 1 large egg)% of daily requirementTotal Fat7%Cholesterol62%Sodium2%Potassium1%Protein12%Vitamin A5%Calcium2%Iron3%Vitamin D10%Vitamin B-65%Cobalamin10%

Legumes superfood

Image Credit: Wikimedia Commons

3)  LegumesNutritional Content

(Per 100g)% of daily requirementTotal Fat0%Potassium6%Total Carbohydrate4%Dietary fiber20%Protein10%Vitamin A15%Vitamin C66%Calcium2%Iron8%Vitamin B-610%Cobalamin0%Magnesium8%

legumes superfoods

Image Credit: pickpik

4)  SpinachNutritional content

(1 cup)% of daily requirementCalcium4.5%Iron3%Potassium5%Sodium1%Dietary fibre3%Total fat0%Vitamin A56%Vitamin C14%

Salmon dish superfood

Image Credit: Pixabay

5)  SalmonNutritional content

(Half fillet/198g)% of daily requirementTotal Fat41%Saturated fat30%Cholesterol36%Sodium4%Potassium20%Protein80%Vitamin A1%Vitamin C12%Calcium1%Iron3%Vitamin B-665%Cobalamin106%Magnesium13%


Image Credit: Pexels

6)  AvocadoNutritional content

(1 large avocado)% of daik requirementTotal Fat44%Saturated fat21%Potassium27%Total Carbohydrate5%Dietary fiber52%Protein8%Vitamin A5%Vitamin C33%Calcium2%Iron6%Vitamin B-625%Magnesium14%

Chia seed

Image Credit: flickr

7)  Chia seedNutritional content

(per 28.4g)% of daily requirementTotal Fat13%Saturated fat4%Potassium3%Total Carbohydrate4%Dietary fiber40%Protein9%Calcium17%Iron12%Magnesium23%


Credit: Flickr

8)  CauliflowerNutritional content

(Per 100g)% of daily requirementPotassium7%Total Carbohydrate2%Dietary fiber13%Protein6%Vitamin A2%Vitamin C120%Calcium3%Iron3%Vitamin B-610%Magnesium4%


Credits: flickr

9)  YogurtNutritional content

(1 container/170g)% of daily requirementTotal Fat1%Saturated fat1%Cholesterol2%Sodium2%Potassium6%Total Carbohydrate2%Protein34%Calcium18%Vitamin B-65%Cobalamin21%Magnesium4%


Credit: Pixabay

10)              TomatoNutritional content

(1 tomato/123g)% of daily requirementPotassium8%Total Carbohydrate1%Dietary fiber6%Protein2%Vitamin A20%Vitamin C28%Calcium1%Iron1%Vitamin B-65%Magnesium3%

Some Easy Superfood Recipes!

avocado, egg.

Credit: needpix

●    Eggs and Avocado on Toast!

Serving: 1


  1. 2 slices of brown bread

  2. One large avocado

  3. 2 medium sized eggs

  4. Salt

  5. Pepper

  6. Optional: Handful of Tomato bits


  1. Mash the avocados and put them into a small bowl.To it, add two pinches of salt and pepper and continue mashing.

Optional: Add the tomato bits into it.

  1. Heat and oil the pan and fry the eggs in a sunny side up style.

Alternative: Boil the eggs, mash and season it with salt and pepper.

  1. Toast the two slices of bread in the toaster and evenly spread the avocado paste into the two slices, individually. Then add each egg, fried or mashed, on the two toasted slices.


oats and yogurt

Image Credit: Pixabay

●    Overnight Oats and Chia Seed

Serving: 1


  1. 90 gram or flavored or naturally sweetened yogurt

  2. 3 tablespoons of rolled oats

  3. 2 teaspoon of chia seed

  4. Handful of berries

  5. 1 mashed banana

  6. 3 tablespoon milk of choice


  1. Take a container and add the yogurt, oats, chia seed and banana into it. Add some milk and mix the contents well.

  2. Close the container and refrigerate it for a minimum of 7 hours.

  3. After that, add the berries on the top and enjoy!

Cauliflower salad superfoods

Credit: Flickr

●    Tomato and Cauliflower Salad

Serving: 1


  1. 2 teaspoon of olive oil

  2. 1 teaspoon of white wine vinegar

  3. ⅛ teaspoon of lemon juice

  4. A pinch of salt and pepper

  5. ⅛ large boiled or baked cauliflower, chopped

  6. A handful of cherry tomatoes, cut half

  7. 5-8 salad leaves

  8. 1 full spring onion, chopped

  9. ½ teaspoon of Dijon mustard

  10. A pinch of sugar

  11. A handful of pomegranate seeds

  12. 2 teaspoons of hummus


  1. To a small bowl, add olive oil, white vinegar, mustard, lemon juice, salt, pepper and sugar. Keep the dressing aside.

  2. To the salad bowl, add the cauliflower, cherry tomatoes, spring onions, pomegranate seeds and some few salad leaves.

  3. Add the dressing to the salad bowl and mix well.

Optional: Add humus on the top.

  1. Add the remaining salad leaves. Mix a little and enjoy!

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