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Total Phospholipid Calories
Key cell membrane component, source of fatty acids
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Total Phospholipid (10 g) has 90 calories. That works out to 900 calories per 100 g. It contains 0 g of carbs, 0 g of protein, 10 g of fat and 0 g of fiber. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Total Phospholipid Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
90
KCAL / 10G
Carbs
0g
· 0% DV
Protein
0g
· 0% DV
Fat
10g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 0% · Fat 100%
Total Phospholipid nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 0 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Total Phospholipid?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 90 kcal |
| 1 teaspoon (small) | 4 g | 36 kcal |
| 2 tablespoon (large) | 20 g | 180 kcal |
| 1 ounce (medium) | 28 g | 252 kcal |
| 50 g | 50 g | 450 kcal |
| 100 g | 100 g | 900 kcal |
Calculated from 900 calories per 100 g.
Frequently Asked Questions About Total Phospholipid
What is total phospholipid?
Total phospholipid refers to the combined phospholipids in a food or sample, rather than one specific molecule or dish. Phospholipids are fat-like compounds found in cell membranes; this food entry classifies the ingredient as minimally processed.
What foods are high in total phospholipid?
Egg yolks, soybeans, sunflower products, fish, and meat are sources of total phospholipid. Lecithin-rich ingredients are especially concentrated sources, though the mix and amount of phospholipids vary by food.
Is total phospholipid the same as lecithin?
No. Lecithin is a mixture rich in phospholipids, while total phospholipid describes the combined amount of different phospholipids in a food or sample. Lecithin is one common dietary source, not a synonym for the total.
What does total phospholipid do in the body?
Total phospholipid includes compounds that help form cell membranes and support the transport of fats. They are normal parts of the body’s structure and function, but eating a phospholipid source is not a treatment for a health condition.
Do you need a total phospholipid supplement?
Usually not; phospholipids occur naturally in foods such as eggs, soy, fish, and meat. Supplements commonly provide lecithin or a specific phospholipid, and they are not necessary for everyone who eats a varied diet.
Does total phospholipid occur in egg yolks?
Yes, egg yolk contains phospholipids, including lecithin, and is a familiar dietary source. Cook eggs for food safety; eating them raw is not needed to obtain phospholipids.
Does total phospholipid raise cholesterol?
Total phospholipid is not the same thing as cholesterol, and phospholipids are not inherently a cholesterol-raising substance. The effect of a food on blood cholesterol depends on its overall fat composition and the wider diet.
How is total phospholipid used in cooking?
Total phospholipid is not usually a standalone kitchen ingredient; it is commonly present in lecithin. Lecithin can help emulsify mixtures such as oil and water in sauces or baking, so follow the recipe’s amount for the specific product.
Can you get total phospholipid from plant foods?
Yes. Soybeans and sunflower-derived ingredients provide plant-based phospholipids, and soy or sunflower lecithin is commonly used as a concentrated source. Animal foods are not required to include phospholipids in your diet.
What happens if you consume too much total phospholipid?
Large amounts of concentrated lecithin or phospholipid supplements can cause digestive discomfort in some people. Ordinary portions of foods that naturally contain phospholipids are not generally a reason for concern.
Total Phospholipid Vitamins & Minerals
Vitamins
Vitamin E
0.05mg · 0% DV
Vitamin A
0µg · 0% DV
B1
0mg · 0% DV
B2
0mg · 0% DV
Minerals
Phosphorus
30mg · 4% DV
Calcium
0mg · 0% DV
Iron
0mg · 0% DV
Magnesium
0mg · 0% DV
Sodium
0mg · 0% DV
Potassium ⭐
0mg · 0% DV
Total Phospholipid Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Total Phospholipid
To burn the 90 calories in 1 tablespoon (medium) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Total Phospholipid?
Total Phospholipid refers to a group of fats found in cell membranes, rather than to a particular dish. Phospholipids occur naturally in foods such as egg yolks and soy; lecithin is a familiar source. They are usually eaten as part of these foods, not served on their own as a meal.
Their flavour and texture depend on the food they come with: egg yolk tastes rich, while lecithin-rich ingredients can be fairly mild. Nutritionally, phospholipids are fats and provide fatty acids. You can get them through varied everyday foods such as eggs, soy and nuts; pair these with vegetables for a lighter meal.
How Nutritious Is Total Phospholipid?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Total Phospholipid Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Total Phospholipid Contain Allergens?
No known major allergens
Which Diets Is Total Phospholipid Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Total Phospholipid Fat Profile
SATURATED
1.5g
MONOUNSATURATED
1.5g
POLYUNSATURATED
3g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.