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Quizzes > Health & Medicine

Nutrition Quiz: Test Your Diet and Healthy Eating IQ

Quick, free diet quiz to check your eating habits. Instant results.

Editorial: Review CompletedCreated By: Mason GillespieUpdated Aug 28, 2025
Difficulty: Moderate
2-5mins
Learning OutcomesCheat Sheet
Paper art illustration for a free nutrition quiz on a dark blue background.

This nutrition quiz helps you check core diet basics, from portions to labels, so you can spot quick wins. For more practice, try the diet quality quiz, explore an eating habits quiz, or review the basic nutrition quiz for fundamentals. Get instant results and simple tips you can put into practice.

Which macronutrient provides approximately 9 kilocalories per gram?
Alcohol
Protein
Fat
Carbohydrates
Fat provides about 9 kilocalories per gram, making it more energy-dense than carbohydrates and protein, which both provide 4 kcal/g. Alcohol yields 7 kcal/g. This energetic difference is important when planning diets and understanding caloric intake.
Which mineral is essential for strong bones and teeth?
Calcium
Iron
Potassium
Sodium
Calcium is the primary mineral found in bones and teeth and is necessary for maintaining their structure and function. Adequate calcium intake throughout life helps prevent osteoporosis. Other minerals like iron and potassium serve different roles such as oxygen transport and fluid balance.
How many calories does one gram of carbohydrate provide?
4
9
7
2
Carbohydrates supply 4 kilocalories per gram, which is the same energy yield as protein. Fat is more energy-dense at 9 kcal/g, and alcohol provides 7 kcal/g. Understanding these values helps in calculating total caloric intake.
How many food groups are represented in the USDA MyPlate model?
5
6
3
4
The USDA MyPlate model divides foods into five groups: fruits, vegetables, grains, protein foods, and dairy. This visual guide helps individuals build balanced meals. It emphasizes half the plate be fruits and vegetables and the rest divided among grains, protein, and dairy.
Which vitamin is produced in the skin following exposure to sunlight?
Vitamin B12
Vitamin C
Vitamin A
Vitamin D
When skin is exposed to UVB radiation from sunlight, 7-dehydrocholesterol is converted to vitamin D3. This process is a major source of vitamin D for many people. Dietary sources help maintain levels, especially in low-sunlight regions.
What is the recommended daily fiber intake for adult women?
15 grams
25 grams
10 grams
40 grams
The Adequate Intake (AI) for dietary fiber is about 25 grams per day for adult women. Fiber supports digestive health and can reduce the risk of chronic diseases. Men have a higher recommendation of about 38 grams per day.
Which macronutrient is the body's primary energy source during most activities?
Vitamins
Protein
Fats
Carbohydrates
Carbohydrates are the body's preferred source of energy because they break down quickly into glucose, which fuels cells and tissues. Fats are used during rest and lower-intensity activities, while protein is primarily for repair and growth. Vitamins do not provide energy directly.
What does BMI stand for in nutrition assessments?
Basal Metabolic Intake
Blood Mass Indicator
Body Mass Index
Bone Mineral Index
BMI stands for Body Mass Index, a calculation of weight relative to height (kg/m²). It's a screening tool to categorize underweight, normal weight, overweight, and obesity. Although useful at the population level, it doesn't account for muscle mass or distribution of fat.
Which vitamin is water-soluble and acts as a powerful antioxidant in the body?
Vitamin A
Vitamin C
Vitamin E
Vitamin D
Vitamin C is water-soluble and neutralizes free radicals, protecting cells from oxidative stress. Unlike fat-soluble vitamins, it must be consumed regularly. It also plays roles in collagen synthesis and immune function.
The glycemic index of a food measures what characteristic?
Fat digestion rate
Vitamin content
Rate of blood sugar increase
Protein absorption efficiency
The glycemic index ranks carbohydrate-containing foods by how much they raise blood glucose levels compared to pure glucose. Low-GI foods cause slower, smaller rises, while high-GI foods spike glucose quickly. This is useful for blood sugar management.
Which fatty acid is considered essential because the body cannot synthesize it?
Oleic acid
Stearic acid
Omega-3 (alpha-linolenic acid)
Palmitic acid
Alpha-linolenic acid (ALA), an omega-3 fatty acid, is essential and must be obtained through diet (e.g., flaxseed, walnuts). The body can convert ALA into other omega-3s like EPA and DHA, but inefficiently. Other fatty acids like oleic acid are nonessential.
Iron deficiency primarily leads to which condition?
Rickets
Scurvy
Anemia
Osteoporosis
Iron is a key component of hemoglobin in red blood cells. Deficiency reduces hemoglobin synthesis, leading to iron-deficiency anemia characterized by fatigue and weakness. Other deficiencies cause different conditions, such as vitamin C deficiency leading to scurvy.
According to WHO guidelines, added sugars should account for less than what percentage of daily energy intake?
10%
20%
5%
15%
The World Health Organization recommends that free sugars make up less than 10% of total daily energy intake to reduce the risk of obesity and dental caries. A further reduction below 5% provides additional benefits. Free sugars include added sugars and those in honey and syrups.
What is the recommended dietary allowance (RDA) for protein for a healthy adult?
0.4 grams per kg body weight
0.8 grams per kg body weight
1.2 grams per kg body weight
1.6 grams per kg body weight
The RDA for protein is 0.8 grams per kilogram of body weight per day for healthy adults, which meets the needs of nearly all (97 - 98%) individuals. Higher amounts may be required for athletes or during illness. This value helps prevent deficiency and maintain muscle mass.
Which vitamin is crucial for blood clotting?
Vitamin D
Vitamin E
Vitamin A
Vitamin K
Vitamin K is essential for the synthesis of clotting factors II, VII, IX, and X in the liver. Without adequate vitamin K, blood cannot clot properly, leading to excessive bleeding. It is found in green leafy vegetables and synthesized by gut bacteria.
Which nutrient increases the absorption of non-heme iron when consumed together?
Vitamin E
Vitamin D
Vitamin C
Vitamin A
Vitamin C enhances the absorption of non-heme iron by reducing ferric iron (Fe3+) to the more soluble ferrous form (Fe2+) in the gut. Consuming vitamin C-rich foods with plant-based iron sources improves bioavailability. This is particularly important for vegetarians.
Which nutrient deficiency can cause a goiter due to impaired thyroid hormone production?
Iron
Iodine
Zinc
Selenium
Iodine is required for the synthesis of thyroid hormones (T3 and T4). Insufficient iodine intake disrupts hormone production, causing the thyroid gland to enlarge - a condition known as goiter. Many countries add iodine to table salt to prevent deficiency.
Which organ stores and concentrates bile produced by the liver?
Gallbladder
Spleen
Pancreas
Stomach
The gallbladder stores and concentrates bile secreted by the liver, releasing it into the small intestine to aid in fat digestion and absorption. Without the gallbladder, bile flows directly from the liver to the intestine but in a less concentrated form. Mayo Clinic: Gallbladder Function Tests
Which type of fat is known to raise HDL (good) cholesterol levels?
Monounsaturated fats
Cholesterol
Trans fats
Saturated fats
Monounsaturated fats, found in olive oil, avocados, and certain nuts, help increase HDL cholesterol, which is protective against heart disease. They can also lower LDL cholesterol when used to replace saturated fats. Trans fats, on the other hand, lower HDL and raise LDL.
What hormone is secreted by the pancreas to lower blood glucose levels?
Epinephrine
Cortisol
Insulin
Glucagon
Insulin is produced by beta cells in the pancreatic islets and promotes glucose uptake by cells, reducing blood glucose levels. Glucagon has the opposite effect, raising blood glucose. Proper insulin function is critical for metabolic homeostasis.
Which intracellular electrolyte is critical for maintaining cell volume and function?
Sodium
Chloride
Calcium
Potassium
Potassium is the major intracellular cation and is essential for maintaining membrane potential, cell volume, and proper nerve and muscle function. Sodium is the primary extracellular cation. Imbalances in potassium can lead to cardiac and neuromuscular abnormalities.
Which enzyme in the stomach initiates protein digestion?
Trypsin
Pepsin
Amylase
Lipase
Pepsinogen, secreted by stomach chief cells, is activated to pepsin in the acidic gastric environment. Pepsin breaks peptide bonds, initiating protein digestion in the stomach. Trypsin and other proteases act later in the small intestine.
In celiac disease, damage to the small intestine impairs absorption of which category of nutrients?
Proteins
Fat-soluble vitamins
Water-soluble vitamins
Minerals
Celiac disease damages the villi of the small intestine, reducing surface area and impairing absorption of nutrients, particularly fat-soluble vitamins (A, D, E, K). This can lead to deficiencies even if dietary intake is adequate. Water-soluble vitamins are absorbed earlier in the gut.
Which amino acid is a precursor to the neurotransmitter serotonin?
Glutamine
Methionine
Tryptophan
Tyrosine
Tryptophan is an essential amino acid that is converted into 5-hydroxytryptophan and then into serotonin in the brain. Serotonin plays key roles in mood regulation, sleep, and appetite. Dietary intake of tryptophan-rich foods can influence serotonin synthesis.
What is the active hormonal form of vitamin D produced in the kidneys?
Calcifediol
Cholecalciferol
Ergocalciferol
Calcitriol (1,25-dihydroxycholecalciferol)
The kidneys hydroxylate calcifediol to form calcitriol (1,25-dihydroxycholecalciferol), the biologically active hormone that regulates calcium and phosphate metabolism. Calcitriol binds to vitamin D receptors in target tissues. Cholecalciferol and ergocalciferol are precursors obtained from diet or sun exposure.
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Study Outcomes

  1. Understand balanced meal components -

    Explore the key macronutrients and portion sizes that create a well-rounded meal to enhance your diet and nutrition quiz performance.

  2. Identify essential vitamins and minerals -

    Recognize the roles and sources of important micronutrients to boost your nutrition trivia knowledge.

  3. Debunk common diet myths -

    Analyze popular misconceptions about healthy eating and distinguish fact from fiction for more informed choices.

  4. Evaluate personal eating habits -

    Assess your current diet patterns against quiz feedback to uncover strengths and areas for improvement.

  5. Recall nutrition trivia -

    Strengthen your memory of fun and surprising facts about food, vitamins, and healthy living.

  6. Apply healthy eating strategies -

    Use quiz insights to implement practical tips for balanced meals and sustainable diet changes.

Cheat Sheet

  1. Balanced Plate Model -

    The USDA's MyPlate recommends filling half your plate with fruits and veggies, one-quarter with lean protein, and one-quarter with whole grains. This visual guide helps ensure you get a variety of nutrients every meal - try remembering "Half-Half-Quarter" for quick recall!

  2. Understanding Macronutrient Ratios -

    The Acceptable Macronutrient Distribution Range suggests 45 - 65% of calories from carbs, 10 - 35% from protein, and 20 - 35% from fat. Use a simple formula: (grams × caloric value per gram) ÷ total calories × 100 to calculate each macro's percentage in a meal.

  3. Key Micronutrients and RDAs -

    Essential vitamins (A, C, D, E, K) and minerals (iron, calcium, magnesium) support everything from immunity to bone health; consult RDAs from the NIH for age- and gender-specific needs. A handy mnemonic: "A Day Can Make Good Impact" for A, D, C, Mg, and Fe.

  4. Dietary Fiber and Hydration -

    Adults need 25 - 30 g of fiber daily to aid digestion and control blood sugar, per the Academy of Nutrition and Dietetics. Pair fiber-rich foods (whole grains, legumes) with 8 cups of water to optimize gut health - remember "Fiber Floats with Fluids."

  5. Decoding Nutrition Labels -

    Check serving size, calories, and % Daily Value to compare products quickly. A rule of thumb: 5% DV or less is low, 20% DV or more is high - use this to spot hidden sodium, sugars, or saturated fats.

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