What food contains 10 percent to 19 percent of the daily value for a particular nutrient?

Foods that contain 10 percent to 19 percent of the daily value for a particular nutrient are often labeled as a "good source" of that nutrient. Examples include certain fruits, vegetables, whole grains, and dairy products. For instance, a serving of spinach might provide 15 percent of the daily value for vitamin A, while a cup of yogurt could offer around 12 percent of the daily value for calcium. These foods contribute beneficial nutrients to the diet without being excessively high in any one nutrient.