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									19	0.43	17	31	296	5	0.80	0.034	0.089		0.2	84.0	0.040	0.040	0.400	0.212	0.043	72	0			0.00	24	0	190	185		471		170							0
25	Bamboo shoots, raw	91.0	27	115	2.60	0.30	0.90	5.20	2.2	3.00								13	0.50	3	59	533	4	1.10	0.190	0.262		0.8	4.0	0.150	0.070	0.600	0.161	0.240	7	0	0.0		0.00	1	0	12	0	0	20	0	0	1.00		0.0	0.069	0.007	0.134	0				19	0.0	0	0
26	Banana (Melon,) (Navajo)	94.66	21	90	0.84	0.20	0.24	4.06	0.3	3.36	0.00	1.30	2.06	0.00	0.00	0.00	0.00	13	0.21	10	9	140	11	0.14	0.035	0.036		0.4	8.1	0.020	0.018	0.460	0.070	0.050	20													0.00		4.9
27	Bananas, raw	74.91	89	371	1.09	0.33	0.82	22.84	2.6	12.23	2.39	4.98	4.85	0.00	0.01	0.00	5.38	5	0.26	27	22	358	1	0.15	0.078	0.270	2.2	1.0	8.7	0.031	0.073	0.665	0.334	0.367	20	0	9.8	0.1	0.00	3	0	26	25	0	64	0	22	0.10		0.5	0.112	0.032	0.073	0				16	0.0	0	0
28	Barley, pearled, cooked	68.80	123	515	2.26	0.44	0.247	28.22	3.8	0.28								11	1.33	22	54	93	3	0.82	0.105	0.259		8.6	0.0	0.083	0.062	2.063	0.135	0.115	16	0	13.4		0.00	0	0	5	0	0	7	0	56	0.01	0	0.8	0.093	0.057	0.214	0					0.0	0	0
29	Barley, pearled, raw	10.09	352	1473	9.91	1.16	1.11	77.72	15.6	0.80								29	2.50	79	221	280	9	2.13	0.42	1.322		37.7	0.0	0.191	0.114	4.604	0.282	0.260	23	0	37.8		0.00	1	0	13	0	0	22	0	160	0.02	0	2.2	0.244	0.149	0.560	0					0.0	0	0
30	Basil, fresh	92.06	23	94	3.15	0.64	1.49	2.65	1.6	0.30	0.00	0.02	0.02	0.00	0.00	0.27		177	3.17	64	56	295	4	0.81	0.385	1.148		0.3	18.0	0.034	0.076	0.902	0.209	0.155	68	0	11.4	0.4	0.00	264	0	3142	0	46	5275	0	5650	0.80		414.8	0.041	0.088	0.389	0					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
31	Bass, fresh water, mixed species, raw (Fish,)	75.66	114	477	18.86	3.69	1.52	0.00	0.0									80	1.49	30	200	356	70	0.65	0.093	0.889		12.6	2.0	0.075	0.074	1.250	0.750	0.120	15	0			2.00	30	30				100						0.780	1.431	1.062	68
32	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	68.79	146	611	24.18	4.73	1.95	0.00	0.0									103	1.91	38	256	456	90	0.83	0.119	1.140		16.2	2.1	0.087	0.090	1.522	0.865	0.138	17	0			2.31	35	35				115						1.001	1.835	1.360	87
33	Bass, striped, cooked, dry heat (Fish,)	73.36	124	519	22.73	2.99	1.33	0.00	0.0									19	1.08	51	254	328	88	0.51	0.040	0.019		46.8	0.0	0.115	0.037	2.5558	0.865	0.346	10	0			4.41	31	31				104						0.650	0.846	1.005	103
34	Bass, striped, raw (Fish,)	79.22	97	406	17.73	2.33	1.04	0.00	0.0									15	0.84	40	198	256	69	0.40	0.031	0.015		36.5	0.0	0.100	0.030	2.100	0.750	0.300	9	0			3.82	27	27				90						0.507	0.660	0.784	80					0.0
35	Bay leaf (Spices,)	5.44	313	1312	7.61	8.36	3.62	74.97	26.3									834	43.00	120	113	529	23	3.70	0.416	8.167		2.8	46.5	0.009	0.421	2.005		1.740	180	0			0.00	309	0				6185				0		2.280	1.640	2.290	0					0.0
36	Beans, small white, mature seeds, cooked, boiled, without salt	63.24	142	594	8.97	0.64	1.34	25.81	10.4									73	2.84	68	169	463	2	1.09	0.149	0.510		1.3	0.0	0.236	0.059	0.272	0.251	0.127	137	0			0.00	0	0				0						0.166	0.056	0.276	0
37	Bear, cooked, simmered (Game meat,)	53.55	259	1084	32.42	13.39	1.13	0.00	0.0	0.00								5	10.73	23	170	263	71	10.27	0.148			11.2	0.0	0.100	0.820	3.350		0.290	6	0	122.3	16.1	2.47	0	0	0	0	0	0	0	0	0.49	0	1.8	3.54	5.660	2.400	98					0.0	0	0
38	Beaver, cooked, roasted (Game meat,)	57.92	212	887	34.85	6.96	1.45	0.00	0.0	0.00								22	10.00	29	292	403	59	2.27	0.189			43.1	3.0	0.050	0.310	2.200	0.930	0.470	11	0	129.9	17.1	8.30	0	0	0	0	0	0	0	0	0.45	0	1.6	2.070	1.890	1.350	117					0.0	0	0
39	Beechnuts, dried (Nuts,)	6.60	576	2410	6.20	50.00	3.70	33.50										1	2.46	0	0	1017	38	0.36	0.670	1.341			15.5	0.304	0.371	0.877	0.925	0.684	113	0			0.00	0	0				0						5.719	21.892	20.089	0
40	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	52.77	291	1218	26.42	19.71	1.09	0.00	0.0	0.00								9	2.68	23	208	319	63	6.00	0.112	0.015	22.4	19.8	0.0	0.090	0.220	3.720	0.360	0.340	7	0	100.6		2.47	0	0	0	0	0	0	0	0	0.18	13	1.8	7.770	8.460	0.710	87					0.0	0	0
41	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	56.26	273	1141	25.38	18.21	0.97	0.00	0.0	0.00								35	2.25	19	185	275	81	6.14	0.069	0.009	22.4	21.4	0.0	0.051	0.181	4.537	0.682	0.336	11	0	77.8	10.1	2.90	0	0	0	0	0	0	0	0	0.47		3.0	7.329	8.825	0.497	82					0.0	0	0
42	Beet greens, raw	91.02	22	92	2.20	0.13	2.33	4.33	3.7	0.50	0.50							117	2.57	70	41	762	226	0.38	0.191	0.191	0.391	0.9	30.0	0.100	0.220	0.400	0.250	0.106	15	0	0.4		0.00	316	0	3794	3	0	6326	0	1503	1.50		400.0	0.020	0.026	0.046	0				21	0.0	0	0
43	Beets, cooked, boiled, drained	87.06	44	184	1.68	0.18	1.12	9.96	2.0	7.96								16	0.79	23	38	305	77	0.35	0.074	0.326		0.7	3.6	0.027	0.040	0.331	0.145	0.067	80	0	6.3		0.00	2	0	21	0	0	35	0	0	0.04		0.2	0.028	0.035	0.064	0					0.00	0	0
44	Beets, raw	87.58	43	180	1.61	0.17	1.08	9.56	2.8	6.76								16	0.80	23	40	325	78	0.35	0.075	0.329		0.7	4.9	0.031	0.040	0.334	0.155	0.067	109	0	6.0	128.7	0.00	2	0	20	0	0	33	0	0	0.04		0.2	0.027	0.032	0.060	0				25	0.0	0	0
45	Bison, ground, cooked, pan-broiled (Game meat,)	59.53	238	996	23.77	15.13	1.02	0.00	0.0	0.00								13	3.08	22	205	341	73	5.14	0.146	0.010		30.0	0.0	0.130	0.247	5.570	1.140	0.375	15	0			2.28	0	0	0	0	0	0	0	0	0.24			[6.460]	[5.909]	[0.712]	83					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
46	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	65.1	171	714	28.05	5.65	1.17	0.00	0.0	0.00								5	3.47	27	253	387	53	5.11	0.211	0.013		41.2	0.0	0.227	0.447	5.570	1.345	0.557	18	0			2.83	0	0	0	0	0	0	0	0	0.20			2.412	2.206	0.266	86					0.0	0	0
47	Black, mature seeds, cooked, boiled, without salt (Beans,)	65.74	132	552	8.86	0.54	1.15	23.71										27	2.10	70	140	355	1	1.12	0.209	0.444		1.2	0.0	0.244	0.059	0.505	0.242	0.069	149	0			0.00	0	0				6						0.139	0.047	0.231	0
48	Black, mature seeds, raw (Beans,)	11.02	341	1425	21.60	1.42	3.60	62.36	15.2	2.12								123	5.02	171	352	1483	5	3.65	0.841	1.060		3.2	0.0	0.900	0.193	1.955	0.899	0.286	444	0	66.4		0.00	0	0	0	0	0	0	0	0	0.21	0	5.6	0.366	0.123	0.610	0					0.0	0	0
49	Blackberries, raw	88.15	43	181	1.39	0.49	0.37	9.61	5.3	4.88	0.07	2.31	2.40	0.00	0.07	0.03	0.00	29	0.62	20	22	162	1	0.53	0.165	0.646		0.4	21.0	0.020	0.026	0.646	0.276	0.030	25	0	8.5	0.3	0.00	11	0	128	0	0	214	0	118	1.17	0	19.8	0.014	0.047	0.280	0					0.0	0	0
50	Blueberries, raw	84.21	57	240	0.74	0.33	0.24	14.49	2.4	9.96	0.11	4.88	4.97	0.00	0.00	0.00	0.03	6	0.28	6	12	77	1	0.16	0.057	0.336		0.1	9.7	0.037	0.041	0.418	0.124	0.052	6	0	6.0	0.2	0.00	3	0	32	0	0	54	0	80	0.57		19.3	0.028	0.047	0.146	0					0.0	0	0
51	Blueberries, wild, raw (Alaska Native)	85.48	61	255	1.22	0.76	0.23	12.31	2.6	6.46	0.01	3.10	3.35	0.00	0.00	0.00	0.00	13	0.37	7	29	75	6	0.20	0.030	2.000			18.3	0.067	0.414	0.597	0.265	0.026	33	0			0.00	6	0	69	0	0	115	0		1.69	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

**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

**Lists of Whole Foods Based on Nutrient Content**
Beta-sitosterol	Betaine	Calcium	Campesterol	Carbohydrate
Carotene alpha	Carotene beta	Cholesterol	Choline	Copper
Cryptoxanthin beta	Energy - kcal	Energy - kj	Fatty acids monounsaturated	Fatty acids polyunsaturated
Fatty acids saturated	Fiber	Fluoride	Folate	Folic Acid
Fructose	Galactose	Glucose	Iron	Lactose
Lutein zeaxanthin	Lycopene	Magnesium	Maltose	Manganese
Niacin	Pantothenic acid	Phosphorus	Phytoserols	potassium
Protein	Retinol	Riboflavin	Selenium	Sodium
Starch	Stigmasterol	Sucrose	Sugars - total	Thiamin
Total lipids	Vitamin K	Vitamin A	Vitamin A RAE	Vitamin B-6
Vitamin B-12	Vitamin C	Vitamin D	Vitamin E alpha-tocopherol	Water
Zinc

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