1,113 studies cited
3,215 foods measured
7,799 compound measurements
163 compounds tracked
USDA laboratory data
Every claim cited to PubMed

Explore by Topic

Nutrition and health, built on measured data and cited research.

Is It Healthy?

Straight answers on common foods, from the measured data up.

Is It Healthy?Are Seed Oils Bad for You? What the Evidence Actually ShowsThe omega-6 and PUFA content behind the seed-oil debate, separated from the claims.

Is Liver Healthy? The Most Nutrient-Dense Food, With CaveatsWhy organ meat tops the charts for several nutrients, and who should be cautious.

Is Salmon Healthy? Omega-3S, Vitamin D, and the Mercury QuestionWhy salmon is a top source of marine omega-3s and where it lands on contaminants.

Is Oatmeal Healthy? The Fiber, Beta-Glucan, and Blood-Sugar CaseWhy oats earn their reputation, and how preparation changes the response.

Weight & Muscle

Foods for fat loss, satiety, and building muscle.

Weight & MuscleThe Most Filling Foods for Fat Loss, by the NumbersProtein, fiber, and volume are what make foods satiating. Here is what the data shows.

Best Foods for Building Muscle: Protein, Leucine, and CaloriesThe protein density and leucine content behind muscle growth, ranked from measured data.

Gut & Digestion

Fiber, the microbiome, and the antinutrients that affect digestion.

Gut & DigestionAntinutrients Explained: Oxalates, Phytates, Lectins, and Whether to WorryWhat antinutrients actually do, which foods carry them, and simple ways to reduce them.

Foods for Gut Health: Fiber, Fermented Foods, and What the Data ShowsThe fiber and fermented foods tied to a healthier gut microbiome, ranked from measured data.

Oxalate in Food: What It Is, Where It Hides, and Who Should CareThe measured oxalate levels behind the low-oxalate diet, and what the research actually supports.

Skin & Hair

The nutrition behind clearer skin and healthier hair.

Skin & HairDiet and Acne: Which Foods the Evidence Actually SupportsWhat the research says about diet and breakouts, and the nutrients tied to skin repair.

Hormones

How diet influences estrogen and hormone balance.

HormonesFoods and Estrogen: What the Evidence Says About Diet and Hormone BalanceCruciferous vegetables, fiber, and the compounds studied for estrogen metabolism.

Food Safety & Additives

Pesticides, seed oils, additives, and what the evidence really shows.

Food Safety & AdditivesDirty Dozen and Clean Fifteen: What Pesticide Data Means for YouHow to read produce pesticide rankings without giving up on vegetables.

Nutrition

Evidence-based nutrition, built on measured food data.

NutritionAstaxanthin: Benefits, Uses, and Side EffectsAstaxanthin is a red pigment found in salmon and algae that may support heart, skin, eye, and joint health as a strong dietary antioxidant.

Calcium D-Glucarate: Benefits, Uses, and Side EffectsA look at what calcium D-glucarate is, how it may support hormone balance and detoxification, and what the evidence actually shows.