Average Requirement (AR) | The average daily nutrient intake level that is estimated to meet the requirements of half of the individuals in a particular life-stage group in the general population. AR is usually used to assess adequacy of nutrient intake of groups of people, and may be used in planning for groups. |
Recommended Intake (RI) | The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (usually 97.5%) individuals in a particular life-stage group in the general population. It can be used as a guide for daily intake by individuals. Usually used to plan diets for groups and individuals. |
Adequate Intake (AI) | The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group people that are assumed to be adequate. The AI has larger uncertainty than RI. Can be used when an RI cannot be determined. The AI is expected to meet or exceed the needs of most individuals in a life-stage group. |
Provisional AR | The average daily nutrient intake level that is suggested to meet the requirements of half of the individuals in a particular life-stage group. The provisional AR, which is an approximation of AR, has larger uncertainty than AR. It is calculated by multiplying AI by a factor of 0.8. Can be used when an AR cannot be determined. |
Recommended intake range of macronutrients | The recommended average daily nutrient range of an energy providing macronutrients expressed as percentage of total consumed energy intake (E%). The recommended intake range is associated with reduced risk of chronic diseases while providing adequate intake of essential nutrients. The recommended intake ranges of macronutrients should not be considered as an RI that provides a defined intake level. The ranges are provided to give guidance in dietary assessment and planning by taking into account the probabilities related to the role of the total diet for risk of chronic disease. |
Recommended intake of subgroup of macronutrients | The recommended energy percent (E%) of a macronutrient. |
Tolerable Upper Intake Level (UL) | The highest average daily nutrient intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects may increase. |
Chronic Disease Risk Reduction Intake (CDRR) | The level above which intake reduction is expected to reduce chronic disease risk within a life-stage groups in the general population. The CDRR represents the level of intake for which there was sufficient strength of evidence to characterize a chronic disease risk reduction. |
Nutrient | Type of reference value | Source | Criteria for setting reference values |
Vitamin A | AR RI | EFSA (2015) | Factorial approach, target liver concentration of 20 μg retinol/g. |
Vitamin D | AR RI | NNR2023 (Brustad and Meyer 2023) | Dose-response approach, biomarker (25(OH)D). |
Vitamin E | AI Provisional AR | NNR2023 (Hantikainen and Lagerros 2023), Raederstorff et al. (2015) For infants: EFSA (2015) | Relationship to PUFA intake (prevention of PUFA oxidation) For infants: estimated intake from human milk. |
Vitamin K | AI Provisional AR | EFSA (2017) | Observed intakes in European countries. Biomarkers. For new-borns: prevention of vitamin K deficiency bleeding |
Thiamin | AR RI | EFSA (2016) | Erythrocyte transketolase activity coefficient, urinary excretion. |
Riboflavin | AR RI | EFSA (2017) | Urinary riboflavin excretion. |
Niacin | AR RI | EFSA (2014) | Urinary excretion of niacin metabolites. |
Pantothenic acid | AI Provisional AR | EFSA (2014) | Observed intakes in European countries. For infants: estimated intake from human milk. |
Vitamin B6 | AR RI | EFSA (2016) | Biomarker (plasma pyridoxal 5-phosphate). |
Biotin | AI Provisional AR | EFSA (2014) | Observed intakes in European countries. For infants: estimated intake from human milk. |
Folate | AR RI | EFSA (2014) | Biomarker (serum and red blood cell folate), plasma homocysteine. |
Vitamin B12 | AI Provisional AR | EFSA (2015) | Vitamin B12 biomarkers, and observed intakes in European countries. |
Vitamin C | AR RI | EFSA (2013) | Biomarker (fasting plasma ascorbate concentration). |
Choline | AI Provisional AR | EFSA (2016) | Observed intakes in European countries, and deficiency symptoms (organ dysfunction). |
Nutrient | Type of reference value | Source | Criteria for setting reference values |
Calcium | AR RI | EFSA (2015) | Factorial approach, calcium balance and calcium accretion in bone. For infants: estimated intake from human milk. |
Phosphorus | AI Provisional AR | EFSA (2015) | Scaled to RI for calcium (molar calcium to phosphorus ratio of 1.4:1). |
Potassium | AI Provisional AR | EFSA (2016) | Prevention of high blood pressure and risk of stroke. |
Sodium | Chronic Disease Risk Reduction Intake | NASEM (2019) | Sodium reduction trials and one balance study. Extrapolations to children and adolescents using NNR2023 reference energy intakes. |
Magnesium | AI Provisional AR | EFSA (2015) | Observed intakes in European countries. For infants 7-11 months: midpoint between extrapolated values from infants 0-6 m and the highest range of observed intakes. |
Iron | AR RI | NNR2023 (Domellöf & Sjöberg, 2023) | Factorial approach, replacement of daily iron loss, and need for growth. |
Zinc | AR RI | EFSA (2014) | Factorial approach, zinc balance, accounting for phytate intake (assuming a phytate intake of 600 mg/day in adults). |
Copper | AR ARI | IOM (2001) | A combination of copper biomarkers (including plasma copper, serum ceruloplasmin, platelet copper concentration). For infants: estimated intake from human milk and estimated additional intake from complementary foods in infants 7-11 months. |
Iodine | AI Provisional AR | EFSA (2014), NNR2023 (Gunnarsdóttir & Brantsæter, 2023) | Biomarker (urinary iodine concentration), prevention of goitre. |
Selenium | AI Provisional AR | EFSA (2014), NNR2023 (Alexander & Olsen, 2023) | Biomarker (plasma selenoprotein P, target >110 µg/L). For infants: estimated intake from human milk. |
Fluoride | AI Provisional AR | EFSA (2013) | Prevention of caries (for adults: extrapolated from data in children). |
Manganese | AI Provisional AR | EFSA (2013) | Observed intakes in European countries, and null balance. For infants 7-11 months: a combination of extrapolation from infants 0-6 months, extrapolation from adults’ AI, and observed intakes. |
Molybdenum | AI Provisional AR | EFSA (2013) | Observed intakes in European countries, and null balance. |
Age, years | Reference weight, kg1 | BEE, MJ/d2 | Low active PAL 1.4, MJ/d | Average PAL 1.6, MJ/d | Active PAL 1.8, MJ/d |
FEMALES | |||||
18-24 y | 64.2 | 5.9 | 8.3 | 9.4 | 10.6 |
25-50 y | 64.1 | 5.7 | 8 | 9.0 | 10.2 |
51-70 y | 62.5 | 5.2 | 7.2 | 8.3 | 9.3 |
>70 y | 60.6 | 5.1 | 7.1 | 8.2 | 9.2 |
Pregnant3 | |||||
≤50 y | 76.4 | 6.4 | 8.9 | 10.2 | 11.5 |
Lactating4 | |||||
≤50 y | 62.4 | 7.8 | 10.9 | 12.5 | 14.1 |
MALES | |||||
18-24 y | 75.2 | 7.4 | 10.4 | 11.8 | 13.2 |
25-50 y | 74.8 | 7.1 | 9.9 | 11.3 | 12.7 |
51-70 y | 73.0 | 6.4 | 9 | 10.3 | 11.6 |
>70 y | 70.6 | 6.3 | 8.8 | 10.1 | 11.3 |
Age, months | Average daily energy requirements, kJ/kg body weight | |
BOYS | GIRLS | |
6 | 339 | 342 |
12 | 337 | 333 |
Age | Reference weight, kg1 | REE, MJ/d2 | Estimated energy requirement, MJ/d3 |
1-3 y | 13.6 | 3.3 | 4.6 |
4-6 y | 20.7 | 4.0 | 6.3 |
7-10 y | 30.8 | 4.9 | 7.8 |
FEMALES | |||
11-14 y | 46.5 | 5.4 | 9.2 |
15-17 y | 57.8 | 5.9 | 10.1 |
MALES | |||
11-14 y | 48.2 | 6.2 | 10.5 |
15-17 y | 65.6 | 7.5 | 12.7 |
Fats | 25-40 E% | |
Cis-monounsaturated | 10-20 E% | |
Cis-polyunsaturated | 5-10 E% | |
Saturated fatty acids | <10 E% | |
Carbohydrates1 | 45-60 E% | |
Dietary fibre | ≥25-35 g/d | |
Added and free sugars | <10 E% | |
Proteins | 10-20 E% | |
1Including energy from dietary fibre |
Age | E% |
6–11 months | |
Protein | 7–15 |
Fat | 30–45 |
Carbohydrates2 | 45–60 |
12–23 months | |
Protein | 10–15 |
Fat | 30–403 |
Carbohydrates2 | 45–60 |
Age group | AR g/kg | RI g/kg |
---|---|---|
≤6 mo | ||
7-11 mo | 1.04 | 1.23 |
CHILDREN | ||
1-3 y | 0.82 | 1.05 |
4-6 y | 0.70 | 0.86 |
7-10 y | 0.75 | 0.91 |
FEMALES | ||
11-14 y | 0.72 | 0.88 |
15-17 y | 0.68 | 0.84 |
18-24 y | 0.66 | 0.83 |
25-50 y | 0.66 | 0.83 |
51-70 y | 0.66 | 0.83 |
>70 y | 0.66 | 0.83 |
Pregnant | add 0.5/7.2/23 g/d¹ | add 1/9/28 g/d¹ |
Lactating | add 10/15 g/d² | add 13/19 g/d² |
MALES | ||
11-14 y | 0.74 | 0.9 |
15-17 y | 0.71 | 0.87 |
18-24 y | 0.66 | 0.83 |
25-50 y | 0.66 | 0.83 |
51-70 y | 0.66 | 0.83 |
>70 y | 0.66 | 0.83 |
Age group | Vitamin A RE2 | Vitamin D µg3 | Thiamin mg/MJ | Rioboflavin mg | Niacin NE/MJ4 | Vitamin B6 mg | Folate µg | Vitamin C mg |
≤6 mo1 | 0.3 | 0.1 | 64 | 307 | ||||
7-11 mo | 250 | 10 | 0.1 | 0.45 | 1.6 | 0.45 | 90 | 307 |
CHILDREN | ||||||||
1-3 y | 300 | 10 | 0.1 | 0.6 | 1.6 | 0.6 | 120 | 25 |
4-6 y | 350 | 10 | 0.1 | 0.7 | 1.6 | 0.7 | 140 | 35 |
7-10 y | 450 | 10 | 0.1 | 1.0 | 1.6 | 1.0 | 200 | 55 |
FEMALES | ||||||||
11-14 y | 650 | 10 | 0.1 | 1.4 | 1.6 | 1.3 | 280 | 75 |
15-17 y | 650 | 10 | 0.1 | 1.6 | 1.6 | 1.5 | 310 | 90 |
18-24 y | 700 | 10 | 0.1 | 1.6 | 1.6 | 1.6 | 3306 | 95 |
25-50 y | 700 | 10 | 0.1 | 1.6 | 1.6 | 1.6 | 3306 | 95 |
51-70 y | 700 | 10 | 0.1 | 1.6 | 1.6 | 1.6 | 330 | 95 |
>70 y | 650 | 208 | 0.1 | 1.6 | 1.6 | 1.6 | 330 | 95 |
Pregnant | 750 | 10 | 0.1 | 1.9 | 1.6 | 1.9 | 6006 | 105 |
Lactating | 1400 | 10 | 0.1 | 2.0 | 1.6 | 1.7 | 490 | 155 |
MALES | ||||||||
11-14 y | 700 | 10 | 0.1 | 1.3 | 1.6 | 1.5 | 260 | 80 |
15-17 y | 750 | 10 | 0.1 | 1.6 | 1.6 | 1.8 | 320 | 105 |
18-24 y | 800 | 10 | 0.1 | 1.6 | 1.6 | 1.8 | 330 | 110 |
25-50 y | 800 | 10 | 0.1 | 1.6 | 1.6 | 1.8 | 330 | 110 |
51-70 y | 800 | 10 | 0.1 | 1.6 | 1.6 | 1.8 | 330 | 110 |
>70 y | 750 | 208 | 0.1 | 1.6 | 1.6 | 1.7 | 330 | 110 |
Age group | Vitamin E α-TE4 | Vitamin K µg5 | Pantothenic acid mg | Biotin µg | Vitamin B12 µg | Choline mg |
≤6 mo2 | 4 | 2 | 4 | 0.4 | 120 | |
7-11 mo | 53 | 10 | 33 | 53 | 1.5 | 1703 |
CHILDREN | ||||||
1-3 y | 7 | 15 | 4 | 20 | 1.5 | 150 |
4-6 y | 8 | 20 | 4 | 25 | 1.7 | 170 |
7-10 y | 9 | 30 | 4 | 25 | 2.5 | 250 |
FEMALES | ||||||
11-14 y | 10 | 45 | 5 | 35 | 3.5 | 350 |
15-17 y | 11 | 60 | 5 | 35 | 4 | 390 |
18-24 y | 10 | 65 | 5 | 40 | 4 | 400 |
25-50 y | 10 | 65 | 5 | 40 | 4 | 400 |
51-70 y | 9 | 60 | 5 | 40 | 4 | 400 |
>70 y | 9 | 60 | 5 | 40 | 4 | 400 |
Pregnant | 11 | 80 | 5 | 40 | 4.5 | 480 |
Lactating | 12 | 65 | 7 | 45 | 5.5 | 520 |
MALES | ||||||
11-14 y | 11 | 50 | 5 | 35 | 3 | 330 |
15-17 y | 12 | 65 | 5 | 35 | 4 | 400 |
18-24 y | 11 | 75 | 5 | 40 | 4 | 400 |
25-50 y | 11 | 75 | 5 | 40 | 4 | 400 |
51-70 y | 11 | 70 | 5 | 40 | 4 | 400 |
>70 y | 11 | 70 | 5 | 40 | 4 | 400 |
Age group | Calcium mg | Iron mg2 | Zinc mg2 | Copper µg |
≤6 mo1 | 120 | 200 | ||
7-11 mo | 3103 | 10 | 3.0 | 2203 |
CHILDREN | ||||
1-3 y | 450 | 7 | 4.5 | 340 |
4-6 y | 800 | 7 | 5.8 | 400 |
7-10 y | 800 | 9 | 7.7 | 570 |
FEMALES | ||||
11-14 y | 11504 | 135,6 | 10.8 | 780 |
15-17 y | 11504 | 156 | 12.2 | 880 |
18-24 y | 1000 | 156 | 9.7 | 900 |
25-50 y | 950 | 156 | 9.7 | 900 |
51-70 y | 950 | 87 | 9.5 | 900 |
>70 y | 950 | 7 | 9.3 | 900 |
Pregnant | 950 | 268 | 11.3 | 1000 |
Lactating | 950 | 15 | 12.6 | 1300 |
MALES | ||||
11-14 y | 11504 | 11 | 11.1 | 740 |
15-17 y | 11504 | 11 | 14.0 | 900 |
18-24 y | 1000 | 9 | 12.7 | 900 |
25-50 y | 950 | 9 | 12.7 | 900 |
51-70 y | 950 | 9 | 12.4 | 900 |
>70 y | 950 | 9 | 12.1 | 900 |
Age group | Phosphorus mg3 | Potassium mg | Magnesium mg | Iodine µg | Selenium µg | Fluoride mg6 | Manganese mg | Molyb-denum µg |
≤6 mo2 | 400 | 25 | 80-905 | 10 | 12 µg | |||
7-11 mo | 170 | 700 | 804 | 80-905 | 204 | 0.4 | 0.02-0.57 | 10 |
CHILDREN | ||||||||
1-3 y | 250 | 850 | 170 | 100 | 20 | 0.7 | 0.5 | 15 |
4-6 y | 440 | 1150 | 230 | 100 | 25 | 1.0 | 1 | 20 |
7-10 y | 440 | 1800 | 230 | 100 | 40 | 1.5 | 1.5 | 30 |
FEMALES | ||||||||
11-14 y | 640 | 2400 | 250 | 120 | 60 | 2.3 | 2 | 50 |
15-17 y | 640 | 2850 | 250 | 120 | 70 | 2.9 | 3 | 60 |
18-24 y | 550 | 3500 | 300 | 150 | 75 | 3.2 | 3 | 65 |
25-50 y | 520 | 3500 | 300 | 150 | 75 | 3.2 | 3 | 65 |
51-70 y | 520 | 3500 | 300 | 150 | 75 | 3.1 | 3 | 65 |
>70 y | 520 | 3500 | 300 | 150 | 75 | 3.0 | 3 | 65 |
Pregnant | 530 | 3500 | 300 | 200 | 90 | 3.1 | 3 | 70 |
Lactating | 530 | 3500 | 300 | 200 | 85 | 3.1 | 3 | 65 |
MALES | ||||||||
11-14 y | 640 | 2550 | 300 | 130 | 65 | 2.4 | 2 | 45 |
15-17 y | 640 | 3400 | 300 | 140 | 85 | 3.3 | 2.5 | 60 |
18-24 y | 550 | 3500 | 350 | 150 | 90 | 3.8 | 3 | 65 |
25-50 y | 520 | 3500 | 350 | 150 | 90 | 3.7 | 3 | 65 |
51-70 y | 520 | 3500 | 350 | 150 | 90 | 3.7 | 3 | 65 |
>70 y | 520 | 3500 | 350 | 150 | 85 | 3.5 | 3 | 65 |
Age group | Sodium, g |
≤6 mo2 | 0.11 |
7-11 mo | 0.373 |
CHILDREN | |
1-3 y | 1.1 |
4-6 y | 1.4 |
7-10 y | 1.7 |
FEMALES | |
11-14 y | 2.0 |
15-17 y | 2.3 |
18-24 y | 2.3 |
25-50 y | 2.3 |
51-70 y | 2.3 |
>70 y | 2.3 |
Pregnant | 2.3 |
Lactating | 2.3 |
MALES | |
11-14 y | 2.0 |
15-17 y | 2.3 |
18-24 y | 2.3 |
25-50 y | 2.3 |
51-70 y | 2.3 |
>70 y | 2.3 |
Age group | Vitamin A RE2 | Vitamin D µg | Thiamin mg/MJ | Rioboflavin mg | Niacin NE/MJ3 | Vitamin B6 mg | Folate µg | Vitamin C mg |
≤6 mo1 | 0.2 | 0.1 | 50 | 256 | ||||
7-11 mo | 200 | 7.5 | 0.07 | 0.34 | 1.3 | 0.34 | 704 | 256 |
CHILDREN | ||||||||
1-3 y | 240 | 7.5 | 0.07 | 0.5 | 1.3 | 0.5 | 90 | 20 |
4-6 y | 270 | 7.5 | 0.07 | 0.6 | 1.3 | 0.6 | 110 | 30 |
7-10 y | 340 | 7.5 | 0.07 | 0.8 | 1.3 | 0.9 | 160 | 45 |
FEMALES | ||||||||
11-14 y | 490 | 7.5 | 0.07 | 1.2 | 1.3 | 1.1 | 220 | 60 |
15-17 y | 500 | 7.5 | 0.07 | 1.3 | 1.3 | 1.3 | 240 | 75 |
18-24 y | 540 | 7.5 | 0.07 | 1.3 | 1.3 | 1.3 | 250 | 75 |
25-50 y | 540 | 7.5 | 0.07 | 1.3 | 1.3 | 1.3 | 250 | 75 |
51-70 y | 530 | 7.5 | 0.07 | 1.3 | 1.3 | 1.3 | 250 | 75 |
>70 y | 510 | 7.5 | 0.07 | 1.3 | 1.3 | 1.3 | 250 | 75 |
Pregnant | 590 | 7.5 | 0.07 | 1.6 | 1.3 | 1.5 | 4805 | 75 |
Lactating | 1060 | 7.5 | 0.07 | 1.6 | 1.3 | 1.4 | 380 | 75 |
MALES | ||||||||
11-14 y | 520 | 7.5 | 0.07 | 1.1 | 1.3 | 1.2 | 200 | 65 |
15-17 y | 600 | 7.5 | 0.07 | 1.3 | 1.3 | 1.5 | 250 | 85 |
18-24 y | 630 | 7.5 | 0.07 | 1.3 | 1.3 | 1.5 | 250 | 90 |
25-50 y | 630 | 7.5 | 0.07 | 1.3 | 1.3 | 1.5 | 250 | 90 |
51-70 y | 610 | 7.5 | 0.07 | 1.3 | 1.3 | 1.5 | 250 | 90 |
>70 y | 590 | 7.5 | 0.07 | 1.3 | 1.3 | 1.5 | 250 | 90 |
Age group | Vitamin E α-TE4 | Vitamin K µg | Pantothenic acid mg | Biotin µg | Vitamin B12 µg | Choline mg |
≤6 mo2 | 3 | 1.6 | 3 | 0.3 | 96 | |
7-11 mo | 43 | 5 | 2.23 | 43 | 1.1 | 1343 |
CHILDREN | ||||||
1-3 y | 6 | 10 | 3.2 | 16 | 1.2 | 119 |
4-6 y | 7 | 15 | 3.2 | 20 | 1.4 | 139 |
7-10 y | 7 | 25 | 3.2 | 20 | 2 | 199 |
FEMALES | ||||||
11-14 y | 8 | 35 | 4 | 28 | 2.8 | 276 |
15-17 y | 9 | 45 | 4 | 28 | 3.1 | 310 |
18-24 y | 8 | 50 | 4 | 32 | 3.2 | 320 |
25-50 y | 8 | 50 | 4 | 32 | 3.2 | 320 |
51-70 y | 8 | 50 | 4 | 32 | 3.2 | 320 |
>70 y | 8 | 50 | 4 | 32 | 3.2 | 320 |
Pregnant | 9 | 60 | 4 | 32 | 3.6 | 381 |
Lactating | 10 | 50 | 5.6 | 35 | 4.2 | 416 |
MALES | ||||||
11-14 y | 9 | 40 | 4 | 28 | 2.6 | 259 |
15-17 y | 10 | 50 | 4 | 28 | 3.2 | 318 |
18-24 y | 9 | 60 | 4 | 32 | 3.2 | 320 |
25-50 y | 9 | 60 | 4 | 32 | 3.2 | 320 |
51-70 y | 9 | 60 | 4 | 32 | 3.2 | 320 |
>70 y | 9 | 55 | 4 | 32 | 3.2 | 320 |
Age group | Calcium mg | Copper µg | Iron mg2 | Zinc mg2 |
≤6 mo1 | 96 | 160 | ||
7-11 mo | 2503 | 1803 | 8 | 2.5 |
CHILDREN | ||||
1-3 y | 400 | 260 | 6 | 3.8 |
4-6 y | 700 | 300 | 5 | 4.8 |
7-10 y | 675 | 440 | 7 | 6.4 |
FEMALES | ||||
11-14 y | 9804 | 600 | 10 | 9.0 |
15-17 y | 9804 | 680 | 9 | 10.2 |
18-24 y | 870 | 700 | 9 | 8.1 |
25-50 y | 750 | 700 | 9 | 8.1 |
51-70 y | 750 | 700 | 6 | 7.9 |
>70 y | 750 | 700 | 6 | 7.7 |
Pregnant | 800 | 800 | 20 | 9.4 |
Lactating | 800 | 1000 | 9 | 10.5 |
MALES | ||||
11-14 y | 9804 | 570 | 9 | 9.2 |
15-17 y | 9804 | 700 | 9 | 11.7 |
18-24 y | 870 | 700 | 7 | 10.6 |
25-50 y | 750 | 700 | 7 | 10.6 |
51-70 y | 750 | 700 | 7 | 10.4 |
>70 y | 750 | 700 | 7 | 10.1 |
Age group | Phosphorus mg3 | Potassium mg | Magnesium mg | Iodine µg | Selenium µg | Fluoride mg4 | Manganese mg | Molybdenum µg |
≤6 mo2 | 320 | 20 | 64-72 | 10 | 9.6 µg | |||
7-11 mo | 140 | 600 | 645 | 64-72 | 155 | 0.4 | 0.02-0.46 | 7 |
CHILDREN | ||||||||
1-3 y | 200 | 700 | 136 | 80 | 15 | 0.5 | 0.5 | 10 |
4-6 y | 350 | 900 | 184 | 80 | 20 | 0.8 | 0.7 | 16 |
7-10 y | 350 | 1450 | 184 | 80 | 35 | 1.2 | 1.1 | 24 |
FEMALES | ||||||||
11-14 y | 510 | 1900 | 200 | 100 | 50 | 1.9 | 1.8 | 38 |
15-17 y | 510 | 2250 | 200 | 100 | 55 | 2.3 | 2.2 | 48 |
18-24 y | 440 | 2800 | 240 | 120 | 60 | 2.6 | 2.4 | 52 |
25-50 y | 420 | 2800 | 240 | 120 | 60 | 2.6 | 2.4 | 52 |
51-70 y | 420 | 2800 | 240 | 120 | 60 | 2.5 | 2.4 | 52 |
>70 y | 420 | 2800 | 240 | 120 | 60 | 2.4 | 2.4 | 52 |
Pregnant | 430 | 2800 | 240 | 160 | 75 | 2.5 | 2.5 | 55 |
Lactating | 430 | 2800 | 240 | 160 | 70 | 2.5 | 2.3 | 51 |
MALES | ||||||||
11-14 y | 510 | 2050 | 240 | 100 | 50 | 1.9 | 1.6 | 34 |
15-17 y | 510 | 2700 | 240 | 110 | 70 | 2.6 | 2.1 | 46 |
18-24 y | 440 | 2800 | 280 | 120 | 70 | 3.0 | 2.4 | 52 |
25-50 y | 420 | 2800 | 280 | 120 | 70 | 3.0 | 2.4 | 52 |
51-70 y | 420 | 2800 | 280 | 120 | 70 | 2.9 | 2.4 | 52 |
>70 y | 420 | 2800 | 280 | 120 | 70 | 2.8 | 2.4 | 52 |
UL per day | ||
Boron1 | mg/d | 10 |
Calcium1,2 | mg/d | 2500 |
Copper2 | mg/d | 5 |
Iodine 1,2 | μg/d | 600 |
Iron3 | mg/d | 60 |
Magnesium1,4 | mg/d | 250 |
Molybdenum1 | mg/d | 0.6 |
Phosphorus2 | mg/d | 3000 |
Selenium5 | μg/d | 255 |
Zinc1,2 | mg/d | 25 |
Fluoride1 | mg/d | 7 |
Folic acid (synthetic)1,2 | μg/d | 1000 |
Nicotinamide1,2 | mg/d | 900 |
Nicotinic acid1,2 | mg/d | 10 |
Vitamin A1,2,6 | μg RE/d | 3000 |
Vitamin B67 | mg/d | 12 |
Vitamin D1,2 | μg/d | 100 |
Vitamin E1,2 | mg/d | 300 |
NNR2023 | NNR2012 | Comments | |||
RI or AI | RI | ||||
FEMALES | MALES | FEMALES | MALES | ||
Vitamin A, RE | 700 | 800 | 700 | 900 | |
Vitamin D, µg | 10 | 10 | 10 | 10 | |
Vitamin E, α-TE | 10 | 11 | 8 | 10 | AI in NNR2023 |
Vitamin K, µg | 65 | 75 | ND | ND | AI in NNR2023 |
Thiamin, mg | 0.9 | 1.1 | 1.1 | 1.3 | |
Riboflavin, mg | 1.6 | 1.6 | 1.3 | 1.6 | |
Niacin, NE | 14 | 18 | 14 | 18 | |
Vitamin B6, mg | 1.6 | 1.8 | 1.2 | 1.5 | |
Folate, µg | 330 | 330 | 300 | 300 | |
Vitamin B12, µg | 4 | 4 | 2 | 2 | AI in NNR2023 |
Biotin, µg | 40 | 40 | ND | ND | AI in NNR2023 |
Pantothenic acid, mg | 5 | 5 | ND | ND | AI in NNR2023 |
Choline, mg | 400 | 400 | ND | ND | AI in NNR2023 |
Vitamin C, mg | 95 | 110 | 75 | 75 | |
Calcium, mg | 950 | 950 | 800 | 800 | |
Phosphorus, mg | 520 | 520 | 600 | 600 | AI in NNR2023 |
Magnesium, mg | 300 | 350 | 280 | 350 | AI in NNR2023 |
Sodium, g | 1.5 | 1.5 | ND | ND | AI in NNR2023 |
Potassium, g | 3.5 | 3.5 | 3.1 | 3.5 | AI in NNR2023 |
Iron, mg | 15 | 9 | 15 | 9 | |
Zinc, mg | 9.7 | 12.7 | 7 | 9 | |
Iodine, µg | 150 | 150 | 150 | 150 | AI in NNR2023 |
Selenium, µg | 75 | 90 | 50 | 60 | AI in NNR2023 |
Copper, µg | 900 | 900 | 900 | 900 | |
Manganese, mg | 3 | 3 | ND | ND | AI in NNR2023 |
Molybdenum, µg | 65 | 65 | ND | ND | AI in NNR2023 |
Fluoride, µg | 3.2 | 3.7 | ND | ND | AI in NNR2023 |
Range of mean intakes in | Range of mean intakes in | NNR2023 | NNR2012 | Comments | |||||
Nordic countries | Baltic countries | AR and provisional AR | AR | ||||||
FEMALES | MALES | FEMALES | MALES | FEMALES | MALES | FEMALES | MALES | ||
Vitamin A, RE | 747-1110 | 812-1556 | 666-942 | 666-1155 | 540 | 630 | 500 | 600 | |
Vitamin D, µg | 4.3-10.0 | 5.3-11.0 | 4.3-9.1 | 5.5-7.2 | 7.5 | 7.5 | 7.5 | 7.5 | |
Vitamin E, α-TE | 8.8-11.7 | 9.5-13.2 | 7.8-12.9 | 9.4-14.9 | 8 | 9 | 5 | 6 | Provisional AR in NNR2023 |
Vitamin K, µg | NA | NA | NA | NA | 50 | 60 | ND | ND | Provisional AR in NNR2023 |
Thiamin, mg | 1.1-1.4 | 1.4-1.9 | 0.8-1.3 | 1.1-1.4 | 0.7 | 0.8 | 0.9 | 1.2 | |
Riboflavin, mg | 1.4-1.6 | 1.7-2.1 | 1.0-1.2 | 1.2-1.4 | 1.3 | 1.3 | 1.1 | 1.4 | |
Niacin, NE | 29-32 | 39-41 | 12.7-23.7 | 13.1-32.9 | 12 | 15 | 12 | 15 | |
Vitamin B6, mg | 1.4-1.8 | 1.8-2.3 | 1.2-1.715 | 1.5-1.9 | 1.3 | 1.5 | 1.1 | 1.3 | |
Folate, µg | 222-329 | 247-370 | 164-216 | 198-383 | 250 | 250 | 200 | 200 | |
Vitamin B12, µg | 4.9-6.0 | 6.0-8.9 | 2.9-5.8 | 3.3-8.0 | 3.2 | 3.2 | 1.4 | 1.4 | Provisional AR in NNR2023 |
Biotin, µg | NA | NA | NA | NA | 32 | 32 | ND | ND | Provisional AR in NNR2023 |
Pantothenic acid, mg | NA | NA | NA | NA | 4 | 4 | ND | ND | Provisional AR in NNR2023 |
Choline, mg | NA | NA | NA | NA | 320 | 320 | ND | ND | Provisional AR in NNR2023 |
Vitamin C, mg | 96-115 | 93-113 | 69-132 | 72-116 | 75 | 90 | 50 | 60 | |
Calcium, mg | 811-1038 | 945-1188 | 546-659 | 660-768 | 750 | 750 | 500 | 500 | |
Phosphorus, mg | 1242-1384 | 1541-1788 | 867-1061 | 1186-1392 | 420 | 420 | 450 | 450 | Provisional AR in NNR2023 |
Magnesium, mg | 263-346 | 335-439 | 277-295 | 331-349 | 240 | 280 | ND | ND | Provisional AR in NNR2023 |
Potassium, g | 2.6-3.4 | 3.4-4.2 | 2.4-3.0 | 2.9-3.8 | 2.8 | 2.8 | ND | ND | Provisional AR in NNR2023 |
Iron, mg | 9.4-10.0 | 11-13 | 9.6-13.0 | 12.3-14.5 | 9 | 7 | 10 | 7 | |
Zinc, mg | 8.8-10.5 | 12.4-14.1 | 7.2-8.3 | 10.1-11.4 | 8.1 | 10.6 | 5 | 6 | |
Iodine, µg | 142-227 | 195-268 | 25-105 | 30-134 | 120 | 120 | 100 | 100 | Provisional AR in NNR2023 |
Selenium, µg | 42-68 | 50-88 | 20-47 | 31-65 | 60 | 70 | 30 | 35 | Provisional AR in NNR2023 |
Copper, mg | 1.1 | 1.3-1.3 | 1.1-1.7 | 1.5-2.1 | 0.7 | 0.7 | 0.7 | 0.7 | |
Manganese, mg | NA | NA | NA | NA | 2.4 | 2.4 | ND | ND | Provisional AR in NNR2023 |
Molybdenum, µg | NA | NA | NA | NA | 52 | 52 | ND | ND | Provisional AR in NNR2023 |
Fluoride, µg | NA | NA | NA | NA | 2.6 | 3.0 | ND | ND | Provisional AR in NNR2023 |
Increase | Exchange | Limit |
Vegetables | Refined cereals → whole grain products | Processed meat Red meat |
Fruits and berries | Butter and butter-based spreads → vegetable oils, vegetable oil-based spreads | Sugar-sweetened beverages |
Pulses | High-fat dairy → low-fat dairy | Processed foods with high amounts of added fats, salt and sugar |
Potatoes | Processed foods with high amounts of added fats, salt and sugar → whole foods and varieties containing low amounts | Alcohol |
Whole grains | ||
Nuts | ||
Fish |
Food group | Health effects of foods on chronic diseases not attributed to specific nutrients | Health effects of foods based on nutritional adequacy and effects of specific nutrients | Environmental impacts of foods consumed | Advice to authorities in Nordic and Baltic countries |
Beverages | A moderate intake of coffee may reduce the risk of some cancers. High intake of unfiltered coffee may increase LDL-cholesterol levels. High SSB consumption probably increases risk of obesity, CVD, type 2 diabetes and dental caries. | Negative health effects of caffeine more than 400 mg/d. SSB consumption displaces nutrient-dense foods and may contribute to excess energy and added sugars intake. | The high coffee and SSB consumption can contribute to a higher total environmental footprint in the Nordic and Baltic diet and consumption should therefore be limited. High-quality tap water should be the preferred choice before SSB, LNCSB and bottled water. | Moderate consumption of filtered coffee (about 1-4 cups/day) and tea may be part of a healthy diet. The total consumption of caffeine from all sources should be limited to 400 mg caffeine/day. For children, a safe level of caffeine intake is 3 mg per kg body weight per day. Consumption of unfiltered coffee and SSB should be limited. High-quality tap water should be the preferred choice of beverage. |
Cereals | Intake of at least 90 grams/day (dry weight) of whole grains (including whole grains in products), reduces the risk of CVD, CRC, T2D and all-cause mortality, with likely further benefits of higher intakes. | Contribute with energy, protein, dietary fibre and many essential nutrients, such as thiamin, folate, vitamin E, iron, and zinc. | Due to the low climate impact of cereals and cereal-based foods, rice being an exception, they are key foods in the transition to an environment-friendly diet. | It is recommended to have an intake of at least 90 grams/day of whole grains (including whole grains in products), with likely further benefits of higher intakes. Whole-grain cereals other than rice should preferentially be used. |
Vegetables, fruits, berries | High consumption (500-800 grams/day) reduces the risk of several cancers, CVD, all-cause mortality. | Contribute with many essential nutrients, such as dietary fibre, vitamin C, vitamin E, vitamin K, folate, and potassium. Cruciferous vegetables provide calcium, and leafy green vegetables provides, iron, zinc, calcium, magnesium, carotenoids. | Vegetables fruits and berries have in general low climate and environmental impact/footprints per weight unit. Environmental impacts are mainly related to pesticide use and impacts on biodiversity, locally and globally. Fruits and vegetables that store well will reduce waste and thereby reduce negative impacts. | It is recommended to consume a variety of vegetables, fruits, and berries, 500-800 grams, or more, per day in total. A variety of different types of both vegetables and fruits (including berries) should be consumed, with emphasis on dietary fibre contribution (potatoes and pulses are not included). Limit intake of products prepared with added/free sugars. Please refer to separate recommendation on fruit juice. |
Potatoes | Not sufficient evidence to inform a quantitative FBDG | Common staple food, contribute with fibre and some essential nutrients. Negative health effects of potato products with added salt and fat. | The environmental impacts are among the lowest among food products, supporting potatoes as part of a plant-based healthy diet. | Potatoes can be part of a healthy and environment-friendly diet. Potatoes should be included as a significant part in the regular dietary pattern in the Nordic and Baltic countries. Intake of boiled or baked potatoes and potatoes prepared with low content of fat and salt should be preferred. Intake of deep-fried potatoes should be limited. |
Fruit juices | Not sufficient evidence to inform a quantitative FBDG. | Contributes with energy and many essential nutrients. May contribute with fibre. | Climate and environmental impact of fruit juice depend on the fruits and berries they contain, and climate impact is generally low. | Low to moderate intake of fruit juice may be part of a healthy diet. Intake of fruit juice should be limited for children. |
Pulses | Intake of pulses may protect against cancer and all-cause mortality. Not sufficient evidence to inform a quantitative FBDG. | Contribute with protein, fibre and many essential nutrients such as folate, potassium, magnesium, iron, zinc, and thiamine, as well as bioactive compounds such as phytochemicals. | Pulses have low climate impact while environmental impacts vary depending on production method and production site. | Pulses should be included as a significant part in the regular dietary pattern in the Nordic and Baltic countries. Pulses are important providers of nutrients such as dietary fibre, protein, iron and zinc. |
Nuts and seeds | Reduced risk of CVD from intake of 20-30 grams nuts/day. | High nutrient density. Contribute with unsaturated fatty acids, protein, fibre and micronutrients. | Nuts and seeds have a low GHG emissions. However, when increased consumption is achieved, more detailed recommendations are warranted to avoid the potential water stress and biodiversity loss associated with nut and seed consumption. | It is recommended to consume 20-30 grams nuts per day. It is also recommended to include seeds in the diet due to the nutrient content; however, evidence for a certain quantity is not available. Nuts and seeds are important in plant-based diets as they have low GHG emissions and high nutrient density. |
Fish and seafood | Intake of 300-450 grams fish/week (of which at least 200 grams fatty fish/week) reduces risk of CVD, Alzheimer's disease, cognitive decline, and all-cause mortality. | Contribute to n-3 fatty acids and essential nutrients such as protein, vitamin D, vitamin B12 and iodine. | Fish and seafood from sustainably managed farms and wild stocks should be prioritized and consumption of species with high environmental impact should be limited. | It is recommended to consume 300–450 grams fish/week (ready-to-eat or cooked weight), of which at least 200 grams/week should be fatty fish. It is recommended to consume fish from sustainably managed fish stocks. |
Red meat | Intake above 350 grams/week increases the risk of CRC. Intake of processed meat increases risk of CRC. | Contributes with many essential nutrients, such as protein, iron and vitamin B12 but also a source of saturated fatty acids, and processed meat is a source of sodium. | High environmental impact. The high consumption of red meat is the most important contributor to GHG emissions from the diet in the Nordic and Baltic countries. Negative environmental impact is related to methane emissions from ruminants, and feed which contribute through fertilizer, pesticide, water and land use and thereby reduced biodiversity. Positive environmental impact may be related to grazing and biodiversity. GHG emission from pigs is lower than ruminants but there are environmental issues related to the feed production and manure management. | For health reasons, it is recommended that consumption of red meat from cattle, sheep, goats and pigs (including red meat in products and processed foods) should be low and not exceed 350 grams/week ready-to-eat (cooked) weight. Processed red meat should be as low as possible. For environmental reasons the consumption of red meat should be considerably lower than 350 grams/week (ready-to-eat weight). The choice of meat should comply with the recommendations for fatty acids. The reduction of red meat consumption should not result in an increase in white meat consumption. To minimize environmental impact, meat consumption should be replaced by increased consumption of plant foods, such as legumes and fish from sustainably managed stocks. |
White meat (poultry) | Not sufficient evidence to inform a quantitative FBDG. Intake of processed meat increases risk of CRC. | Contributes with many essential nutrients, such as protein, iron and vitamin B12. | In general, lower environmental impact across many environmental metrics compared to red meat. Negative environmental impact is related to feed production and manure management. Due to negative environmental impacts, it is not desirable to increase white meat consumption from current levels. | It is recommended that consumption of processed white meat should be as low as possible. To minimize environmental impact, consumption of white meat should not be increased from current levels, and may be lower. Instead, meat consumption should be replaced by increased consumption of plant foods, such as legumes and fish from sustainably managed stocks. |
Milk and dairy | Moderate consumption may reduce risk of CRC. High consumption of high-fat milk may increase risk of CVD. | Contributes with many essential nutrients, such as protein, calcium, iodine, riboflavin and vitamin B12. | In general, dairy, especially concentrated products such as hard cheese, is associated with high environmental impact. The high consumption of milk and dairy is an important contributor to GHG emissions from the diet in the Nordic and Baltic countries. Negative environmental impact is related to methane emissions from the enteric fermentation of ruminants. Feed contributes through fertilizer, pesticide, water and land use, and thereby reduced biodiversity. Positive environmental impact is related to grazing and biodiversity. | Intake of between 350 ml to 500 ml low fat milk and dairy products per day is sufficient to meet dietary requirements of calcium, iodine and vitamin B12 if combined with adequate intake of legumes, dark green vegetables and fish (varies among different species). The range depends on national fortifications programs and diets across the Nordic and Baltic countries. If consumption of milk and dairy is lower than 350 gram/day, products may be replaced with fortified plant-based alternatives or other foods. |
Eggs | Not sufficient evidence to inform a quantitative FBDG. | Contributes with all essential nutrients except vitamin C. | Egg consumption is associated with lower GHG emissions than meat, but feed production demands land and may contribute negatively to biodiversity. | A moderate intake of egg may be part of a healthy and environment-friendly diet. |
Fats and oils | Not sufficient evidence to inform a quantitative FBDG. | Vegetable oils contribute with essential fatty acids and some fat-soluble vitamins. | A shift from animal to plant-based fats it is recommended to contribute to lower GHG emissions and it is recommended to avoid oils that contribute to deforestation. | It is recommended to consume at a minimum of 25 g/day vegetable oil (or similar amounts of fatty acids from whole foods) considering a sufficient intake of ALA (minimum of 1.3 g/day per 10 MJ/day) and limiting the consumption of butter and tropical oils. |
Sweets | High intake of sweets, including other sugary foods, as well as SSB increases risk of chronic metabolic diseases, reduces diet quality and increases risk of caries. | Sweets, cakes and biscuits contribute to high energy intake of sugar and fat. | Even though the GHG emission from sugar production is low, the high consumption of the food group contributes to the relatively high GHG emissions in the Nordic countries. Sweets also contribute to decreased biodiversity by land use change and intensive large-scale cropping systems with low diversity. | Limiting the consumption of sweets and other sugary foods is recommended. |
Alcohol | Intake increases risk of several cancers and total mortality. | High intake reduces diet quality. | The consumption of alcoholic beverages contributes to negative environmental impact. | No safe lower limit for alcohol consumption has been established. For children, adolescents and pregnant women abstinence from alcohol is advised. |
Dietary patterns | Healthy dietary patterns are associated with beneficial health outcomes, such as reduced risk of CVD, T2D, obesity, cancer, bone health, and premature death. | Healthy dietary patterns are often micronutrient dense, including high intake of unsaturated fats and fibre, and low intake of saturated fats, added/free sugars and sodium. | Transitioning towards a healthy dietary pattern, i.e., a more plant-based dietary pattern, will reduce several negative environmental effects of the diet. However, the environmental impact of dietary patterns depends on the specific foods included. Limiting food waste and overconsumption is important for limiting the environmental impact. | A dietary pattern, characterized by high intakes of vegetables, fruits, whole grains, fish, low-fat dairy, and legumes and low in red and processed meats, sugar-sweetened beverages, sugary foods, and refined grains, would benefit health and will lower the climate impacts. Food group-specific considerations are essential to simultaneously reduce the environmental impacts and achieve nutritional adequacy of dietary patterns. |