Macronutrients and micronutrients describe groups of essential nutrients found in food that play important roles in health.
Macronutrients include protein, carbohydrates, and fats, which are nutrients your body needs in large quantities. Micronutrients refer to vitamins and minerals, which are needed in smaller quantities than macronutrients.
Macronutrients are nutrients the body needs in large amounts. Macronutrients are involved in life-sustaining processes, including providing energy, producing hormones, supporting growth, and more.
There are three types of macronutrients:
- Carbohydrates: Carbohydrates, or carbs, include sugars, starches, and fibers. The primary function of carbs is to provide your body with energy, but they also contribute to other body processes, such as digestion and immune function. Each person’s carb needs vary, but the general recommendation is that carbs make up about 45-65% of your daily calorie intake. Carb-rich foods include fruit, grains, beans, dairy products, and starchy vegetables.
- Proteins: Proteins provide amino acids, which are necessary for vital processes such as building muscle and producing hormones, neurotransmitters, and antibodies. It’s recommended that most people get about 10-35% of their calories from protein. Examples of protein-rich foods include fish, eggs, chicken, beef, and legumes.
- Fats: Fats can be used for energy. The body also needs fat to absorb fat-soluble nutrients, regulate body temperature, and produce hormones. Most people benefit from getting about 20-35% of their calories from fat. Sources of fat include oils, nuts, butter, avocados, and fatty fish.
Macronutrients are necessary to sustain life, meaning you can’t survive without them. Each macronutrient plays a vital role in health, which is why it’s important for your diet to contain a balance of all three macronutrients.
The Acceptable Macronutrient Distribution Ranges (AMDRs) are the macronutrient intake ranges associated with reduced chronic disease risk that also provide the body with adequate amounts of nutrients. The AMDRs are as follows:
- Carbs: 45-65%
- Protein: 10-35%
- Fats: 20-35%
Though these recommendations are meant to suit the needs of most people, some people may thrive on diets providing higher or lower amounts of macros than those recommended in the AMDRs.
For example, low-carb diets provide fewer than 130 grams of carbs, or less than 26% of total calories from carbs, per day. Research shows low-carb diets can help support blood sugar control, weight loss, and other health benefits.
Macros are typically found in combination in the foods you eat, but some foods contain just one macronutrient. For example, nuts contain all three macronutrients, while oil contains 100% fat.
Micronutrients include vitamins and minerals. The body needs micronutrients in small amounts for processes such as enzymatic reactions, growth, hormone production, and protection against cellular damage.
There are 13 essential vitamins, separated into two categories based on their solubility in water. Fat-soluble vitamins require fat for optimal absorption and can be stored in the body’s tissues. Water-soluble vitamins dissolve in water and don’t require food to enhance absorption. Unlike fat-soluble vitamins, water-soluble vitamins are not readily stored in the body’s tissues, with excess amounts excreted in the urine.
Minerals are classified as macrominerals or microminerals (trace minerals). The body requires macrominerals in amounts greater than 100 milligrams per day, while it requires microminerals in amounts of less than 100 milligrams per day.
Water-Soluble Vitamins
Water-soluble vitamins include eight B-complex vitamins and vitamin C.
| Vitamin | Function | Daily Value (DV) | Sources |
| Thiamine (B1) | Energy production Neurotransmitter synthesis |
1.2 milligrams (mg) | Beans and peas Enriched grain products Pork Nuts and seeds Whole grains |
| B2 (riboflavin) | Energy production Cellular protection |
1.3 mg | Eggs Meat Dairy products Mushrooms Poultry Seafood Nuts Whole grains Enriched grain products |
| B3 (niacin) | DNA production Precursor for coenzymes (molecules that help enzymes function) that are involved in energy production and cellular function |
16 mg | Beans Beef Enriched grain products Nuts Pork Poultry Seafood Whole grains |
| B5 (pantothenic acid) | Energy production Production of coenzymes and neurotransmitters |
5 mg | Avocados Seafood Beef liver Beans and peas Broccoli Eggs Dairy products Mushrooms Poultry Whole grains |
| B6 (pyridoxine) | Neurotransmitter production Immune function Hemoglobin formation Regulation of the amino acid homocysteine in your blood |
1.7 mg | Chickpeas Beef liver Fruits Potatoes Seafood |
| B7 (biotin) | Metabolism Gene regulation Cellular signaling |
30 micrograms (mcg) | Avocados Cauliflower Eggs Fruits Liver Pork Salmon Whole grains |
| B9 (folate) | DNA and RNA synthesis Red blood cell formation Cellular division and growth Regulation of homocysteine levels |
400 mcg | Green leafy vegetables Beans and peas Enriched grain products Oranges and orange juice Organ meat Citrus fruits Avocado |
| B12 (cobalamin) | Neurological function DNA and RNA synthesis Red blood cell production Production of myelin (the protective layer that surrounds your nerve cells) |
2.4 mcg | Meat Poultry Seafood Dairy products Eggs Fortified cereals |
| Vitamin C | Cellular protection Iron absorption Collagen synthesis and wound healing |
90 mg | Fruits Vegetables |
Fat-Soluble Vitamins
The fat-soluble vitamins include vitamins A, D, E, and K.
| Vitamin | Function | DV | Sources |
| Vitamin A | Immune function Cellular communication Growth and development Reproduction Vision |
900 retinol activity equivalents (RAE) | Beef liver Dairy products Cantaloupe Carrots Eggs Fortified cereals Green leafy vegetables Pumpkin Red peppers Sweet potatoes |
| Vitamin D | Immune function Bone mineralization Regulation of inflammation |
800 international units (IU) | Beef liver Egg yolks Fatty fish Cod liver oil Fortified dairy products Mushrooms |
| Vitamin E | Anticoagulant (blood thinning) Cellular protection Immune function |
15 mg | Nuts and seeds Spinach and broccoli Peanuts and peanut butter Vegetable oils |
| Vitamin K | Blood clotting Bone health |
120 mcg | Green vegetables Soybeans Chicken breast |
Minerals
Your body requires larger amounts of macrominerals, which include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals are needed in smaller amounts. These include iron, copper, iodine, manganese, cobalt, fluoride, selenium, and zinc.
| Mineral | Function | DV | Sources |
| Calcium | Blood clotting Bone health Blood vessel function and muscle contraction Hormone secretion Nervous system function |
1,300 mg | Canned fish with bones Dairy products and fortified non-dairy milks Fortified juices Fortified ready-to-eat cereals Dark leafy greens Fortified soy products |
| Chloride | Acid-base and fluid balance Energy production Nervous system function |
2,300 mg | Olives Rye Seaweed Table salt and sea salt Vegetables |
| Chromium | Insulin function Protein, carbohydrate, and fat metabolism |
35 mcg | Broccoli Fruits Meat Spices Turkey Whole grains |
| Copper | Cellular protection Bone formation Energy production Iron metabolism Nervous system function |
0.9 mg | Chocolate and cocoa products Seafood Legumes Nuts and seeds Organ meats Whole grains |
| Iodine | Thyroid hormone production Growth and development Metabolism Reproduction |
150 mcg | Seafood Breads and cereals Dairy products Iodized salt Seaweed Turkey |
| Iron | Energy production Growth and development Immune function Red blood cell formation Reproduction Wound healing |
18 mg | Legumes Meat Organ meats Seafood Dark leafy greens Tofu Nuts |
| Magnesium | Blood pressure and blood sugar regulation Bone formation Energy production Muscle contraction Nervous system function |
420 mg | Beans and peas Dairy products Fruits Green leafy vegetables Nuts and seeds Potatoes Whole grains Dark chocolate |
| Manganese | Carbohydrate and protein metabolism Bone formation Wound healing |
2.3 mg | Beans Nuts Pineapple Spinach Sweet potato Whole grains |
| Phosphorus | Acid-base balance Bone formation Energy production Hormone function |
1,250 mg | Beans Dairy products Meat Nuts and seeds Poultry Seafood Whole grains |
| Potassium | Blood pressure regulation Carbohydrate metabolism Fluid balance Growth and development Muscle contraction Nervous system function |
4,700 mg | Beans Dairy products Fruits Seafood Vegetables |
| Selenium | Cellular protection Immune function Reproduction Thyroid function |
55 mcg | Eggs Meat Nuts Poultry Seafood Whole grains |
| Sodium | Acid-base and fluid balance Blood pressure regulation Muscle contraction |
2,300 mg | Table salt Vegetables Milk Savory snacks Canned meats Processed foods |
| Zinc | Growth and development Immune and nervous system function Protein formation Reproduction Taste and smell Wound healing |
11 mg | Whole grains Beans and peas Beef Dairy products Fortified cereals Nuts Poultry Shellfish |
Macronutrients and micronutrients are both essential to health, as your body requires them to perform life-sustaining processes.
The main difference between macronutrients and micronutrients is that macronutrients are needed in larger quantities, while micronutrients are only needed in trace amounts.
Macronutrients and micronutrients also perform different functions within the body.
Macronutrients supply your body with energy in the form of calories. Protein and carbs provide 4 calories per gram, while fats provide 9 calories per gram.
Macronutrients also play important roles in health, such as supporting digestion, producing hormones and neurotransmitters, and insulating vital organs.
Micronutrients, including macrominerals and trace minerals, are involved in nearly every aspect of health, from immune function to wound healing.
Eating a balanced diet with foods rich in macronutrients and micronutrients, such as vegetables, fruits, protein sources, and healthy fats, is the best way to ensure you’re hitting your daily nutrient recommendations.
Here are a few tips to help you get enough macronutrients and micronutrients:
- Eat more whole foods, such as fruits, vegetables, fish, beans, and nuts.
- Reduce your intake of ultra-processed foods, which are low in essential nutrients like vitamins and minerals.
- Include at least one protein source at every meal and snack.
- Choose fiber-rich complex carbs, which are high in fiber, vitamins, and minerals, over refined carbs.
- Avoid restrictive diets that cut out foods high in both macronutrients and micronutrients.
In some cases, you may need to supplement with certain vitamins and minerals if you’re not able to get enough through your diet or if a medical condition is preventing you from properly absorbing nutrients. Nutrients that are commonly supplemented include iron, B12, and vitamin D.
If you’re concerned about nutrient deficiencies, talk to your doctor. They can test for deficiencies and recommend supplements if needed.
Macronutrients and micronutrients are both essential for health, but there are key differences between them. Macros include carbs, protein, and fat, while micros include vitamins and minerals.
Your body needs macronutrients in larger amounts, while it requires micronutrients in trace amounts. Both play essential roles in health and can be found in nutritious foods like fruits, seafood, nuts, beans, seeds, and whole grains.
