Food Group Categories: Their Benefits and adults’ Daily Values
Food Groups
The five core USDA MyPlate food groups—vegetables, fruits, grains, protein foods, and dairy—each provide key nutrients and health benefits. The FDA establishes Daily Values (DV) for nutrients to guide healthy eating. The table below summarizes each food group, major health benefits, and core daily values for education and meal planning¹.
Food Groups, Benefits, and Daily Value
| Food Group | Examples | Health Benefits | Key Nutrients | DV Examples (Adults) |
|---|---|---|---|---|
| Vegetables | Leafy greens, carrots, broccoli, peppers | Lower chronic disease risk, fiber for digestion, antioxidants for immune support, vitamins for metabolic health | Fiber, vitamin A, vitamin C, potassium | Fiber: 28gVitamin A: 900mcg RAEVitamin C: 90mgPotassium: 4700mg1. |
| Fruits | Apples, bananas, oranges, berries | Fiber, vitamins, antioxidants for cell repair and immune health, help manage weight | Vitamin C, fiber, potassium, folate | Vitamin C: 90mgFiber: 28gFolate: 400mcg DFE 1. |
| Grains | Whole wheat bread, brown rice, oats, pasta | Energy, fiber for heart and gut health, B vitamins for metabolism | Fiber, B vitamins, iron, magnesium | Fiber: 28gCarbohydrate: 275gIron: 18mg 1. |
| Protein Foods | Chicken, fish, eggs, beans, nuts, lentils, tofu | Build/repair muscle, support immunity, provide iron, zinc, and B vitamins | Protein, iron, zinc, and vitamin B12 | Protein: 50gIron: 18mgZinc: 11mg 1. |
| Dairy | Milk, yogurt, cheese | Bone health, muscle and nerve function, healthy growth (esp. in youth) | Calcium, vitamin D, potassium, protein | Calcium: 1300mgVitamin D: 20mcgProtein: 50g 1. |
Additional Notes
- Daily Value (DV) percentages reflect standard adult intake on Nutrition Facts labels, generally based on a 2,000-calorie diet; needs vary by age, sex, and activity 2.
- Eating a variety from every group maximizes nutrient intake and reduces risk for chronic diseases, according to USDA/Dietary Guidelines3.
- Whole grains, low-fat dairy, lean proteins, and plenty of fruits and vegetables are emphasized for health benefits 2.
- Limiting added sugars, saturated fat, and sodium is recommended across all food groups¹.
This summary and table are sourced strictly from USDA, FDA, MyPlate, CDC, and federal education guidelines.
References
1. FDA. Daily Value on the Nutrition and Supplement Facts Labels. FDA. Published online March 5, 2024. https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
2. CDC. Healthy Eating Tips. Nutrition. Published July 5, 2024. https://www.cdc.gov/nutrition/features/healthy-eating-tips.html
3. U.S. Department of Agriculture. MyPlate. MyPlate. Published 2025. https://www.myplate.gov/
