of US adults reach the fiber reference intake.
Average intake sits around 15 to 17 g a day against a reference of 25 g for women and 38 g for men. Quagliani & Felt-Gunderson, American Journal of Lifestyle Medicine, 2017
THE TWO NUTRIENTS MOST OF US MISS
Protein and fiber,
made easy to see.
Most people fall short on fiber, and many older adults on protein. Spoonlet tracks only these two, with the portions you already use.
Build a meal from familiar portions and see its protein and fiber together. No calorie counting, no account, no cloud. Your diary stays on your phone.
Free on iPhone and Android. Everyday tracking is free.
Familiar food.Familiar portions.
Find it. Pick a portion.
See both nutrients.
Protein + fiber onlyFamiliar portionsCited reference goalsWorks offline
WHY PROTEIN AND FIBER
Two nutrients with strong evidence.
Two gaps most people don’t see.
Most tracking apps count everything and show you nothing. Spoonlet watches the two intakes that public-health bodies keep flagging.
is the typical daily fiber intake across Europe.
Below the 25 g EFSA and WHO reference in most countries surveyed, for women and men alike. Stephen et al., Nutrition Research Reviews, 2017
lower all-cause and cardiovascular mortality in the highest fiber consumers.
A Lancet review of 185 observational studies and 58 trials found the largest benefit at 25 to 29 g a day, with more at higher intakes. Reynolds et al., The Lancet, 2019
of adults over 70 do not meet the protein reference intake.
Those below 0.8 g per kg a day had poorer diet quality and more functional limitations in a US national survey. Krok-Schoen et al., Journal of Nutrition, Health & Aging, 2019
Protein supports muscle maintenance at every age, and expert groups suggest 1.0 to 1.2 g per kg for healthy adults over 65. Fiber comes almost entirely from plants: legumes, whole grains, vegetables, fruit, nuts and seeds. Foods rich in both, such as lentils, beans and oats, are the ones Spoonlet keeps at hand.
Spoonlet suggests optional daily goals from these published references, with the source shown for each. It records food and general information, not diagnosis or treatment. Associations in observational research are not proof of cause.
A FEW TAPS AT A TIME
Food tracking that starts
with your food.
Start with what’s on your plate.
Build up your meal, one ingredient at a time.
Find an ingredient.
Search over 13,000 offline food records, with everyday choices first. Check whether it’s raw, cooked or the food on your label.
Pick a portion.
A cup, a slice, a pot. Tap a familiar amount or use grams and ounces. Add the other ingredients to make the meal yours.
Keep a good thing.
Log your meal and save a favorite. Your recent foods and remembered portions are ready when you come back.
A LITTLE LESS REMEMBERING
Made for meals
you actually eat.
Close to everyday life.
Household measures stay front and center. Adjust an amount whenever you need to.
Good meals, on repeat.
Save familiar meals and batch recipes. Choose your serving and log them again.
A view of your week.
See what you’ve recorded against optional goals, set by you or suggested from published references.
A GENEROUS LITTLE APP
A useful free app.
A little extra with Plus.
The everyday essentials belong to everyone.
Food search, meal logging, label foods, favorites, batch portions, diary history, basic weekly summaries, and backup export and restore are free.
Optional Spoonlet Plus is built around the two nutrients: a close-the-gap menu of familiar portions that would finish today, the foods and meals that carry your week, goal streaks and long-term trends, and PDF reviews to share. Meal organization and extra themes are included. Annual subscription or one-time lifetime unlock.
Your first eligible detailed weekly review is free to keep.
Two nutrients.
Familiar portions. Your pace.
Free on iPhone and Android, no account needed.
MORE FROM HEALTH3
Food values and household portions are estimates. Spoonlet provides food records and general information, not medical advice. Your diary stays on your device; export a backup before changing phones or uninstalling.