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About Smart Nutrient Guide

Australia's practical, evidence-based food nutrition reference

Our mission: Make accurate, practical nutrition information freely accessible to every Australian — presented clearly, grounded in evidence, and genuinely useful in the kitchen and at the supermarket.

What we cover

Smart Nutrient Guide provides detailed nutrition pages for 47+ foods across five categories:

Fruits — 12 fruits including banana, apple, avocado, blueberry, mango, kiwi and more
Vegetables — 12 vegetables including broccoli, spinach, kale, beetroot, mushroom and more
Nuts & Seeds — 10 nuts and seeds including almonds, macadamia, hazelnut, chia, flax and more
Grains & Legumes — 13 grains and legumes including oats, barley, lentils, chickpeas, soya beans, rye and more
Australian Native Foods — Including Kakadu Plum, the world's highest Vitamin C food

Each food page includes:

Full nutrition facts (per 100g) with % Daily Value based on Australian NRV
Interactive serving size calculator
Glycaemic index (GI) with visual scale
Evidence-based health benefits
Who should limit or avoid each food
How to select, buy and store in Australia
Australian growing regions and production tips
Interesting facts backed by published research

Our tools

Nutrition Calculator — Select any of 47 foods and adjust the serving size slider to see calories, carbohydrates, protein and fibre recalculate in real time. Search by typing food names directly in the calculator.

Food Comparison Tool — Compare any two foods side-by-side across 13 nutrients, with visual bar charts, a full nutrition table, a winner analysis and popular comparison presets.

Our data sources

All nutritional data is sourced from authoritative databases:

FSANZ Australian Food Composition Database (Food Standards Australia New Zealand) — the primary reference for Australian food composition
USDA FoodData Central — supplementary data for foods not in the FSANZ database
Peer-reviewed clinical literature — health benefit claims are referenced to published studies
Australian Nutrient Reference Values (NRVs) — used for % Daily Value calculations throughout the site

Glycaemic Index values are sourced from the University of Sydney GI Database and the International Tables of Glycemic Index and Glycemic Load Values.

Designed for Australians

Every page is written with Australian context in mind — Australian growing seasons and regions, FSANZ food standards, Australian Dietary Guidelines, Australian brand recommendations and the unique produce available in Australian supermarkets, farmers markets and specialty stores.

We pay particular attention to Australian native foods — including the extraordinary nutritional properties of Kakadu Plum, which contains the highest naturally occurring concentration of Vitamin C of any food in the world.

Editorial independence

Smart Nutrient Guide is an independent publication. Our editorial content is not influenced by food industry funding, brand relationships or advertising relationships. Where affiliate links appear (to Amazon AU, iHerb or similar), they are clearly labelled. We only recommend products consistent with the nutritional information on this site.

This site uses Google AdSense advertising. Advertisers have no influence over editorial content.

Important disclaimer

The information on Smart Nutrient Guide is for general educational purposes only and is not a substitute for professional medical or dietary advice. Always consult an accredited practising dietitian (APD) or your GP before making significant dietary changes — particularly if you have a medical condition, food allergy, or are pregnant or breastfeeding.

Nutritional values are approximate and vary by variety, growing conditions, preparation method and ripeness. See our full Disclaimer.

Get in touch

We welcome feedback, corrections and enquiries. Visit our Contact page.

Last updated: May 2026