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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

 

102

Catfish, channel, wild, cooked, dry heat (Fish,)

77.67

105

439

18.47

2.85

1.15

0.00

0.0

 

 

 

 

 

 

 

 

11

0.35

28

304

419

50

0.61

0.039

0.027

 

14.3

0.8

0.227

0.067

2.385

0.910

0.106

10

0

 

 

2.90

15

15

 

 

 

50

 

 

 

 

 

0.744

1.099

0.636

72

 

 

 

 

 

 

 

 

103

Catfish, channel, wild, raw (Fish,)

80.36

95

397

16.38

2.82

0.96

0.00

0.0

 

 

 

 

 

 

 

 

14

0.30

23

209

358

43

0.51

0.034

0.025

 

12.6

0.7

0.210

0.072

1.907

0.765

0.116

10

0

 

 

2.23

15

15

 

 

 

50

 

 

 

500

 

0.722

0.844

0.865

58

 

 

 

 

0.0

 

 

 

104

Cauliflower, green, raw

89.79

31

130

2.95

0.30

0.88

6.09

3.2

3.03

 

 

 

 

 

 

 

33

0.73

20

62

300

23

0.64

0.041

0.247

 

0.6

88.1

0.080

0.102

0.734

0.696

0.222

57

0

57.1

 

0.00

8

0

93

0

0

155

0

42

0.04

0

20.2

0.047

0.028

0.133

0

 

 

 

 

0.0

0

0

 

105

Cauliflower, raw

92.07

25

104

1.92

0.28

0.76

4.97

2.0

1.91

0.00

0.94

0.97

0.00

0.00

0.00

 

22

0.42

15

44

299

30

0.27

0.039

0.155

1.0

0.6

48.2

0.050

0.060

0.507

0.667

0.184

57

0

44.3

 

0.00

0

0

0

0

0

0

0

1

0.08

0

15.5

0.064

0.017

0.015

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

 

106

Caviar, black and red, granular (Fish,)

47.50

252

1054

24.60

17.9

6.50

4.00

0.0

0.00

 

 

 

 

 

 

 

275

11.88

300

356

181

1500

0.95

0.110

0.050

 

65.50

0.0

0.190

0.620

0.120

3.500

0.320

50

0

490.9

 

20.00

271

271

0

0

0

905

0

648

1.89

232

0.6

4.060

4.631

7.405

588

 

 

 

 

0.0

0

0

 

107

Celery seed (Spices,)

6.04

392

1641

18.07

25.27

9.27

41.35

11.8

0.67

 

 

 

 

 

 

 

1767

44.9

440

547

1400

160

6.93

1.370

7.567

 

12.1

17.1

0.340

0.290

3.060

0.890

10

0

 

24.7

 

0.00

3

0

31

0

0

52

0

0

1.07

 

0.0

2.190

15.930

3.720

0

 

 

 

60

0.0

0

0

 

108

Celery, cooked, boiled, drained, without salt

94.11

18

74

0.83

0.16

0.90

4.00

1.6

2.37

0.14

0.71

0.66

0.00

0.00

0.85

 

42

0.42

12

25

284

91

0.14

0.036

0.106

 

1.0

6.1

0.043

0.047

0.319

0.195

0.086

22

0

7.9

 

0.00

26

0

313

0

0

521

0

329

0.35

 

37.8

0.040

0.030

0.075

0

 

 

 

7

0.0

0

0

 

109

Celery, raw

95.43

16

67

0.69

0.17

0.75

2.97

1.6

1.83

0.11

0.55

0.51

0.00

0.00

0.66

0.00

40

0.20

11

24

260

80

0.13

0.035

0.103

4.0

0.4

3.1

0.021

0.057

0.320

0.246

0.074

36

0

6.1

0.1

0.00

22

0

270

0

0

449

0

283

0.27

 

29.3

0.042

0.032

0.079

0

6

 

 

 

0.0

0

0

 

110

Chard, swiss, cooked, boiled, drained, without salt

hard, swiss, cooked, boiled, drained, without salt

92.65

20

84

1.88

0.08

1.26

4.13

2.1

1.10

 

 

 

 

 

 

 

58

2.26

86

33

549

179

0.33

0.163

0.3314

 

0.9

18.0

0.034

0.086

0.360

0.163

0.085

9

0

28.7

0.1

0.00

306

0

3652

45

0

6124

0

11015

1.89

 

327.3

0.012

0.016

0.028

0

 

 

 

 

0.0

0

0

 

111

Chard, swiss, raw

92.66

19

79

1.80

0.20

1.60

3.74

1.6

1.10

 

 

 

 

 

 

 

51

1.80

81

46

379

213

0.36

0.179

0.366

 

0.9

30.0

0.040

0.090

0.400

0.172

0.099

14

0

18.0

0.3

0.00

306

0

3647

45

0

6116

0

11000

1.89

 

830.0

0.030

0.040

0.070

0

 

 

 

 

0.0

0

0

 

112

Chayote, fruit, raw

94.24

19

80

0.82

0.13

0.30

4.51

1.7

1.66

 

 

 

 

 

 

 

17

0.34

12

18

125

2

0.74

0.123

0.189

 

0.2

7.7

0.025

0.029

0.470

0.249

0.076

93

0

9.2

 

0.00

0

0

0

0

0

0

0

0

0.12

0

4.1

0.28

0.010

0.057

0

 

 

 

 

0.0

0

0

 

113

Cherimoya, raw

79.39

74

311

1.65

0.62

0.64

17.70

2.3

 

1.30

 

 

 

 

 

 

8

0.30

16

26

269

4

0.18

0.073

0.083

 

 

11.5

0.091

0.119

0.574

0.237

0.212

18

0

 

 

0.00

0

0

0

0

0

0

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

114

Cherries, sour, red, raw

86.13

50

209

1.00

0.30

0.40

12.18

1.6

8.49

0.80

4.18

3.51

0.00

0.00

0.00

 

16

0.32

9

15

173

3

0.10

0.104

0.112

 

0.0

10.0

0.030

0.040

0.400

0.143

0.044

8

0

6.1

 

0.00

64

0

770

0

0

1283

0

85

0.07

 

2.1

0.068

0.082

0.090

0

 

 

 

 

0.0

0

0

 

115

Cherries, sweet, raw

82.25

63

263

1.06

0.20

0.48

16.01

2.1

12.82

0.15

6.59

5.37

0.00

0.12

0.59

0.00

13

0.36

11

21

222

0

0.07

0.060

0.070

2.0

0.0

7.0

0.027

0.033

0.154

0.199

0.049

4

0

6.1

 

0.00

3

0

38

0

0

64

0

85

0.07

 

2.1

0.038

0.047

0.052

0

 

 

 

12

0.0

0

0

 

116

Chervil, dried (Spices,)

7.20

237

990

23.20

3.9

16.6

49.10

11.3

 

 

 

 

 

 

 

 

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0.380

0.680

5.400

 

0.930

274

0

 

 

0.00

293

0

 

 

 

5850

 

 

 

0

 

0.169

1.399

1.800

0

 

 

 

 

0.0

0

0

 

117

Chestnuts, chinese, boiled and steamed (Nuts,)

61.57

153

640

2.88

0.76

1.14

33.64

 

 

 

 

 

 

 

 

 

12

0.97

58

66

306

2

0.60

0.249

1.097

 

 

24.7

0.110

0.123

0.548

0.381

0.281

46

0

 

 

0.00

7

0

 

 

 

138

 

 

 

 

 

0.112

0.399

0.197

0

 

 

 

 

 

 

 

 

118

Chestnuts, chinese, raw (Nuts,)

43.95

224

937

4.20

1.11

1.67

49.07

 

 

 

 

 

 

 

 

 

18

1.41

84

96

447

3

0.87

0.363

1.601

 

 

36.0

0.160

0.180

0.800

0.555

0.410

68

0

 

 

0.00

10

 

 

 

 

202

 

 

 

 

 

0.164

0.581

0.288

0

 

 

 

 

 

 

 

 

119

Chestnuts, european, boiled and steamed (Nuts,)

68.15

131

548

2.00

1.38

0.71

27.76

 

 

 

 

 

 

 

 

 

46

1.73

54

99

715

27

0.25

0.472

0.854

 

 

26.7

0.148

0.104

0.731

0.316

0.233

38

0

 

 

0.00

1

0

 

 

 

17

 

 

 

 

 

0.260

0.476

0.545

0

 

 

 

 

 

 

 

 

120

Chestnuts, european, raw, unpeeled (Nuts,)

48.65

213

891

2.42

2.26

1.13

45.54

8.1

 

 

 

 

 

 

 

 

27

1.01

32

93

158

3

0.52

0.447

0.952

 

 

43.0

0.238

0.168

1.179

0.509

0.376

62

0

 

 

0.00

1

0

 

 

 

28

 

 

 

 

 

0.425

0.780

0.894

0

 

 

 

22

 

 

 

 

 

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

 

121

Chestnuts, japanese, boiled and steamed (Nuts,)

86.03

56

234

0.82

0.19

0.33

12.64

 

 

 

 

 

 

 

 

 

11

0.53

18

26

119

5

0.40

0.204

0.576

 

 

9.5

0.125

0.059

0.543

0.075

0.102

17

0

 

 

0.00

1

0