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The Ultimate Nutrition Tables!

This is an extensive alphabetical list primarily made up of minimally processed whole foods. We attempt to get to the basics, so you may make
informed choices. Because of the size of this table, it was broken up into groups of approximately 50 foods, totaling almost 500. All food samples are 100 gram servings (the equivalent of 3.53 ounces).

 

Alphabetical List of Whole Foods
and their Nutrients
A-Blueberries Bluefish-Cashew Catfish-Crabapples Cranberries-Goose Gooseberries-Lettuce
Lima-Mustard Navy-Pineapple Pink-Safflower Saffron-Strawberries Sugar-apples-Yellow

 

Tables sorted in order of the quantity of individual nutrients found in this table are linked from our main page HERE!

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Water g

Energy kcal

Energy kJ

Protein g

Total lipid (fat) g

Ash g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Thiamin

Mg

Riboflavin

mg

Niacin

mg

Pantothenic acid mg

Vitamin B-6

mg

Folate, total

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Vitamin A, RAE mcg_RAE

Retinol mcg

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lycopene mcg

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

Alcohol, ethyl g

Caffeine mg

Theobromine

 

1

Abiyuch, raw

79.90

69

290

1.50

0.10

0.90

17.60

5.3

8.55

0.05

4.50

3.80

0.00

0.20

0.00

 

8

1.61

24

47

304

20

0.31

0.057

0.182

 

 

54.1

 

 

 

 

 

 

 

 

 

 

5

0

60

0

 

100

 

 

 

 

 

0.014

 

 

 

 

 

 

 

 

 

 

 

2

Acerola, (west indian cherry), raw

91.41

32

134

0.40

0.30

0.20

7.69

1.1

 

 

 

 

 

 

 

 

12

0.20

18

11

146

7

0.10

0.086

 

 

0.6

1677.6

0.020

0.060

0.400

0.309

0.009

14

0

 

 

0.00

38

0

 

 

 

767

 

 

 

 

 

0.068

0.082

0.090

0

 

 

 

 

0.0

 

 

 

3

Acorns, raw (Nuts,)

27.9

387

1619

6.15

23.86

1.35

40.75

 

 

 

 

 

 

 

 

 

41

0.79

62

79

539

0

0.51

0.621

1.337

 

 

0.0

0.112

0.118

1.827

0.715

0.528

87

0

 

 

0.00

2

0

 

 

 

39

 

 

 

 

 

3.102

15.109

4.596

0

 

 

 

 

 

 

 

 

4

Adzuki, mature seeds, cooked, boiled, without salt (Beans,)

66.29

128

536

7.52

0.10

1.33

24.77

7.3

 

 

 

 

 

 

 

 

28

2.00

52

168

532

8

1.77

0.298

0.573

 

1.2

0.0

0.115

0.064

0.717

0.430

0.096

121

0

 

 

0.00

0

0

 

 

 

6

 

 

 

 

 

0.036

 

 

0

 

 

 

 

 

 

 

 

5

Adzuki, mature seeds, raw (Beans,)

13.44

329

1377

19.87

0.53

3.26

62.90

12.7

 

 

 

 

 

 

 

 

66

4.98

127

381

1254

5

5.04

1.094

1.730

 

3.1

0.0

0.455

0.220

2.630

1.471

0.351

622

0

 

 

0.00

1

0

 

 

 

17

 

 

 

 

 

0.191

 

 

0

 

 

 

76

 

 

 

 

6

Alfalfa seeds, sprouted, raw

92.82

23

96

3.99

0.69

0.40

2.10

1.9

0.18

0.00

0.08

0.12

0.00

0.00

0.00

 

32

0.96

27

70

79

6

0.92

0.157

0.188

 

0.6

8.2

0.076

0.126

0.481

0.563

0.034

36

0

14.4

0.4

0.00

8

0

87

6

6

155

0

0

0.02

 

30.5

0.069

0.056

0.409

0

 

 

 

 

0.0

0

0

 

7

Allspice, ground ( Spices,)

8.46

263

1099

6.09

8.69

4.65

72.12

21.6

 

 

 

 

 

 

 

 

661

7.06

135

113

1044

77

1.01

0.553

2.943

 

2.7

39.2

0.101

0.063

2.860

 

0.210

36

0

 

 

0.00

27

0

 

 

 

540

 

 

 

0

 

2.550

0.660

2.360

0

 

 

 

61

0.0

0

0

 

8

Almonds (1,2) (Nuts,)

4.70

575

2408

21.22

49.42

2.99

21.67

12.2

3.89

3.6

0.12

0.09

0.00

0.04

0.05

0.74

264

3.72

268

484

705

1

3.08

0.996

2.285

 

2.5

0.0

0.211

1.014

3.385

0.469

0.143

50

0

52.1

0.5

0.00

0

0

1

0

0

1

0

1

26.22

 

0.0

3.731

30.889

12.070

0

4

5

132

 

0.0

0

0

 

9

Almonds, dry roasted, without salt added (Nuts,)

2.6

597

2499

22.09

52.83

3.20

19.29

11.8

4.90

4.72

0.04

0.00

0.00

0.14

 

70.1

266

4.51

286

489

746

1

3.54

1.170

2.620

 

2.8

0.0

0.074

0.859

3.850

0.229

0.126

33

0

52.1

 

0.00

0

0

1

0

0

1

0

1

26.00

 

0.0

4.047

33.658

12.649

0

4

3

110

118

0.0

0

0

 

10

Amaranth grain, cooked

75.16

102

429

3.80

1.58

0.77

18.69

2.1

 

 

 

 

 

 

 

16.23

47

2.10

65

148

135

6

0.86

0.149

0.854

 

5.5

 

0.015

0.022

0.235

 

0.113

22

 

 

 

 

 

 

 

 

 

 

 

 

0.19

 

 

 

 

 

 

 

 

 

 

 

 

 

 

11

Amaranth leaves, raw

91.69

23

97

2.46

0.33

1.50

4.02

 

 

 

 

 

 

 

 

 

215

2.32

55

50

611

20

0.90

0.162

0.885

 

0.9

43.3

0.027

0.158

0.658

0.064

0.192

85

0

 

 

0.00

146

0

 

 

 

2917

 

 

 

 

1140.0

0.091

0.076

0.147

0

 

 

 

 

 

 

 

 

12

Amaranth, uncooked

11.29

371

1554

13.56

7.02

2.88

65.25

6.7

1.69

1.40

0.27

0.01

 

 

0.00

57.27

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0.116

0.200

0.923

1.457

0.591

82

0

69.8

67.6

0.00

0

0

1

0

0

2

0

28

1.19

0

0.0

1.459

1.685

2.778

0

 

 

 

24

0.0

 

 

 

13

Anchovy, european, raw (Fish,)

73.37

131

548

20.35

4.84

1.44

0.00

0.0

0.00

 

 

 

 

 

 

 

147

3.25

41

174

383

104

1.72

0.211

0.070

 

36.5

0.0

0.055

0.256

14.024

0.645

0.143

6

0

 

 

0.62

15

15

0

0

0

50

0

0

0.57

 

0.1

1.282

1.182

1.637

60

 

 

 

 

0.0

0

0

 

14

Anise seed ( Spices,)

 

9.54

337

1411

17.60

15.9

6.95

50.02

14.6

 

 

 

 

 

 

 

 

646

36.96

170

440

1441

16

5.30

0.910

2.300

 

5.0

21.0

0.340

0.290

3.060

0.797

0.650

10

0

 

 

0.00

16

0

 

 

 

311

 

 

 

 

 

0.586

9.780

3.150

0

 

 

 

 

0.0

0

0

 

15

Apricots, raw

 

86.35

48

201

1.40

0.39

0.75

11.12

2.0

9.24

5.87

2.37

0.94

0.00

0.06

0.00

 

13

0.39

10

23

259

1

0.20

0.078

0.077

 

0.1

10.0

0.030

0.040

0.600

0.240

0.054

9

0

2.8

 

0.00

96

0

1094

19

104

1926

0

89

0.89

 

3.3

0.027

0.170

0.077

0

 

 

 

18

0.0

0

0

 

 

Food

Water g

Energy kcal

Energy kJ

Protein g

Total lipid (fat) g

Ash g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Thiamin

Mg

Riboflavin

mg

Niacin

mg

Pantothenic acid mg

Vitamin B-6

mg

Folate, total

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Vitamin A, RAE mcg_RAE

Retinol mcg

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lycopene mcg

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

Alcohol, ethyl g

Caffeine mg

Theobromine

 

16

Arrowhead, raw

72.48

99

414

5.33

0.29

1.67

20.23

 

 

 

 

 

 

 

 

 

10

2.57

51

174

922

22

0.28

0.171

0.360

 

0.7

1.1

0.170

0.073

1.650

0.599

0.260

14

0

 

 

0.00

0

0

 

 

 

0

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

17

Arrowroot, raw

80.75

65

271

4.24

0.20

1.42

13.39

1.3

 

 

 

 

 

 

 

 

6

2.22

25

98

454

26

0.63

0.121

0.174

 

0.7

1.9

0.143

0.059

1.693

0.292

0.266

338

0

 

 

0.00

1

0

11

0

0

19

 

 

 

 

 

0.039

0.004

0.092

0

 

 

 

 

 

 

 

 

18

Artichokes, (globe or french), raw

84.94

47

197

3.27

0.15

1.13

10.51

5.4

0.99

 

 

 

 

 

 

 

44

1.28

60

90

370

94

0.49

0.231

0.256

 

0.2

11.7

0.072

0.066

1.046

0.338

0.116

68

0

34.4

0.2

0.00

1

0

8

0

0

13

0

464

0.19

 

14.8

0.036

0.005

0.064

0

 

 

 

 

0.0

 

 

 

19

Arugula, raw

91.71

25

105

2.58

0.66

1.40

3.65

1.6

2.05

 

 

 

 

 

 

 

160

1.46

47

52

369

27

0.47

0.076

0.321

 

0.3

15.0

0.044

0.086

0.305

0.437

0.073

97

0

15.3

0.1

0.00

119

0

1424

0

0

2373

0

3555

0.43

 

108.6

0.086

0.049

0.319

0

 

 

 

 

0.0

0

0

 

20

Asparagus, raw

93.22

20

85

2.20

0.12

0.58

3.88

2.1

1.88

0.23

0.65

1.00

0.00

0.00

0.00

 

24

2.14

14

52

202

2

0.54

0.189

0.158

 

2.3

5.6

0.143

0.141

0.978

0.274

0.091

52

0

16.0

0.6

0.00

38

0

449

9

0

756

0

710

1.13

 

41.6

0.040

0.000

0.050

0

 

 

 

24

0.0

0

0

 

21

Avocados, raw, California

72.33

167

697

1.96

15.41

1.66

8.64

6.8

0.30

0.06

0.08

0.08

0.00

0.00

0.08

0.11

13

0.61

29

54

507

8

0.68

0.170

0.149

 

0.4

8.8

0.075

0.143

1.912

1.463

0.287

89

0

14.2

0.7

0.00

7

0

63

24

27

147

0

271

1.97

 

21.0

2.126

9.799

1.816

0

2

5

76

 

 

 

 

 

22

Avocados, raw, Florida

78.81

120

501

2.23

10.06

1.08

7.82

5.6

2.42

0.00

2.17

0.25

0.00

0.00

 

 

10

0.17

24

40

351

2

0.40

0.311

0.095

 

 

17.4

0.021

0.053

0.672

0.931

0.078

35

0

 

 

0.00

7

0

53

27

36

140

 

 

2.66

 

 

1.960

5.513

1.676

0

 

 

 

 

 

 

 

 

23

Balsam-pear (bitter gourd), leafy tips, raw

89.25

30

126

5.30

0.69

1.47

3.29

 

 

 

 

 

 

 

 

 

84

2.04

85

99

608

11

0.30

0.201

0.536

 

0.9

88.0

0.181

0.362

1.110

0.063

0.803

128

0

 

 

0.00

87

0

 

 

 

1734

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

24

Balsam-pear (bitter gourd), pods, raw

94.03

17

71

1.00

0.17

1.10

3.70

2.8