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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

 

152

Cranberries, raw

87.13

46

194

0.39

0.13

0.15

12.2

4.6

4.04

0.13

3.28

0.63

0.00

0.00

0.00

0.00

8

0.25

6

13

85

2

0.10

0.061

0.360

 

0.1

13.3

0.012

0.020

0.101

0.295

0.057

1

0

5.5

0.2

0.00

3

0

36

0

0

60

0

91

1.20

 

5.1

0.011

0.018

0.055

0

 

 

 

 

0.0

0

0

 

153

Cranberries, wild, bush, raw (Alaska Native)

86.00

55

232

1.10

0.20

0.40

12.30

6.7

 

 

 

 

 

 

 

 

20

1.00

 

15

140

26

 

 

 

 

 

15.0

0.000

0.010

0.900

 

 

 

 

 

 

 

1060

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

154

Cranberry (roman), mature seeds, cooked, boiled,

without salt (Beans,)

64.65

136

569

9.34

0.46

1.09

24.46

10.0

 

 

 

 

 

 

 

 

50

2.09

50

135

387

1

1.14

0.231

0.370

 

1.3

0.0

0.210

0.069

0.515

0.240

0.081

207

0

 

 

0.00

0

0

 

 

 

0

 

 

 

 

 

0.119

0.040

0.199

0

 

 

 

 

 

 

 

 

155

Cranberry (roman), mature seeds, raw (Beans,)

12.39

335

1402

23.03

1.23

3.31

60.05

24.7

 

 

 

 

 

 

 

 

127

5

156

372

1332

6

3.63

0.794

0.920

 

12.7

0.0

0.747

0.213

1.455

0.748

0.309

604

0

 

 

0.00

0

0

 

 

 

2

 

 

 

 

 

0.316

0.106

0.527

0

 

 

 

 

 

 

 

 

156

Cucumber, peeled, raw

96.73

12

52

0.59

0.16

0.36

2.16

0.7

1.38

0.00

0.63

0.75

0.00

0.00

0.00

0.08

14

0.22

12

21

136

2

0.17

0.071

0.073

1.3

0.1

3.2

0.031

0.025

0.037

0.240

0.051

14

0

5.7

0.1

0.00

4

0

31

8

18

72

0

16

0.03

 

7.2

0.013

0.002

0.003

0

 

 

 

 

0.0

0

0

 

157

Cucumber, with peel, raw

95.23

15

65

0.65

0.11

0.38

3.63

0.5

1.67

0.03

0.76

0.87

0.00

0.01

0.00

0.83

16

0.28

13

24

147

2

0.20

0.041

0.079

1.3

0.3

2.8

0.027

0.033

0.098

0.259

0.040

7

0

6.0

0.1

0.00

5

0

45

11

26

105

0

23

0.03

 

16.4

0.037

0.005

0.032

0

 

 

 

14

0.0

0

0

 

158

Cumin seed (Spices,)

8.06

375

1567

17.81

22.27

7.62

44.24

10.5

2.25

 

 

 

 

 

 

 

931

66.36

366

499

1788

168

4.8

0.867

3.333

 

5.2

7.7

0.628

0.327

4.579

 

0.435

10

0

24.7

 

0.00

64

0

762

0

0

1270

0

448

3.33

 

5.4

1.535

14.040

3.279

0

 

 

 

68

0.0

0

0

 

159

Currants, european black, raw

 

81.96

63

264

1.40

0.41

0.86

15.38

 

 

 

 

 

 

 

 

 

55

1.54

24

59

322

2

0.27

0.086

0.256

 

 

181.0

0.050

0.050

0.300

0.398

0.066

 

 

 

 

0.00

12

0

 

 

 

230

 

 

1.00

 

 

0.034

0.058

0.179

0

 

 

 

 

 

 

 

 

160

Currants, red and white, raw

83.95

56

234

1.40

0.20

0.66

13.80

4.3

7.37

0.61

3.22

3.53

 

 

 

 

33

1.00

13

44

275

1

0.23

0.107

0.186

 

0.6

41.0

0.040

0.050

0.100

0.064

0.070

8

0

7.6

 

0.00

2

0

25

0

0

42

0

47

0.10

 

11.0

0.017

0.028

0.088

0

 

 

 

 

0.0

0

0

 

161

Currants, zante, dried

19.21

283

1184

4.08

0.27

2.36

74.08

6.8

67.28

 

 

 

 

 

 

 

86

3.26

41

125

892

8

0.66

0.468

0.469

 

0.7

4.7

0.160

0.142

1.615

0.045

0.296

10

0

10.6

 

0.00

4

0

43

1

1

73

0

0

0.11

 

3.3

0.028

0.047

0.180

0

 

 

 

 

0.0

0

0

 

162

Curry powder  (Spices,)

 

9.52

325

1360

12.66

13.81

5.57

58.15

33.2

2.76

0.62

1.14

0.79

0.00

0.00

0.21

 

478

29.59

254

349

1543

52

4.05

0.815

4.289

 

17.1

11.4

0.253

0.281

3.467

 

1.150

154

0

64.2

28.8

0.00

49

0

592

0

0

986

0

0

21.99

0

99.8

2.237

5.551

2.557

0

 

 

 

72

0.0

0

0

 

163

Custard-apple, (bullock's-heart), raw

71.50

101

423

1.70

0.60

1.00

25.20

2.4

 

 

 

 

 

 

 

 

30

0.71

18

21

382

1

 

 

 

 

 

19.2

0.080

0.100

0.500

0.135

0.221

 

 

 

 

0.00

2

0

 

 

 

33

 

 

 

 

 

0.231

 

 

0

 

 

 

 

 

 

 

 

164

Dandelion greens, cooked, boiled, drained, without salt

89.80

33

138

2.00

0.60

1.20

6.40

2.9

0.50

 

 

 

 

 

 

 

140

1.80

24

42

232

44

0.28

0.115

0.230

 

0.3

18.0

0.130

0.175

0.514

0.057

0.160

13

0

25.0

 

0.00

342

0

3940

244

82

6837

0

9158

2.44

 

551.4

0.146

0.012

0.262

0

 

 

 

 

0.0

0

0

 

165

Dandelion greens, raw

85.6

45

188

2.70

0.70

1.80

9.20

3.5

0.71

 

 

 

 

 

 

 

187

3.10

36

66

397

76

0.41

0.171

0.342

 

0.5

35.0

0.190

0.260

0.806

0.084

0.251

27

0

35.3

 

0.00

508

0

5854

363

121

10161

0

13610

3.44

 

778.4

0.170

0.014

0.306

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

 

166

Dates, deglet noor

20.53

282

1178

2.45

0.39

1.60

75.03

8.0

63.35

23.84

19.87

19.56

0.00

0.12

0.00

 

39

1.02

43

62

656

2

0.29

0.206

0.262

 

3.0

0.4

0.052

0.066

1.274

0.589

0.165

19

0

6.3

0.4

0.00

0

0

6

0

0

10

0

75

0.05

0

2.7

0.032

0.036

0.019

0

 

 

 

 

0.0

0

0

 

167

Dates, medjool

21.32

277

1160

1.81

0.15

1.74

74.97

6.7

66.47

0.53

33.68

31.95

0.00

0.30

0.00

 

64

0.90

54

62

696

1

0.44

0.362

0.296

 

 

0.0

0.050

0.060

1.610

0.805

0.249

15

0

9.9

0.4

 

7

 

89

0

0

149

0

23

 

0

2.7

 

 

 

 

 

 

 

 

 

 

 

 

168

Deer, cooked, roasted (Game meat,)

65.23

158

661

30.21

3.19

1.52

0.00

0.0

 

 

 

 

 

 

 

 

7

4.47

24

226

335

54

2.75

0.300

0.046

 

12.9

0.0

0.180

0.600

6.710

 

 

 

 

 

 

 

0

0

 

 

 

0

 

 

 

 

 

1.250

0.880

0.620

112

 

 

 

 

 

 

 

 

169

Dill seed (Spices,)

7.70

305

1276

15.98

14.54

6.62

55.17

21.1

 

 

 

 

 

 

 

 

1516

16.33

256

277

1186

20

5.20

0.780

18.33

 

12.1

21.0

0.418

0.284

2.807

 

0.250

10

0

 

 

0.00

3

0

 

 

 

53

 

 

 

 

 

0.730

9.410

1.010

0

 

 

 

124

0.0

0

0

 

170

Dill weed, fresh

85.95

43

180

3.46

1.12

2.45

7.02

2.1

 

 

 

 

 

 

 

 

208

6.59

55

66

738

61

0.91

0.146

1.264

 

 

85.0

0.058

0.296

1.570

0.397

0.185

150

0

 

 

0.00

386

0

 

 

 

7718

 

 

 

 

 

0.060

0.802

0.095

0

 

 

 

 

 

 

 

 

171

Duck, domesticated, meat and skin, cooked, roasted

51.84

337

1410

18.99

28.35

0.82

0.00

0.0

0.00

 

 

 

 

 

 

 

11

2.70

16

156

204

59

1.86

0.227

0.019

 

20.0

0.0

0.174

0.269

4.825

1.098

0.180

6

0

50.4

7

0.30

63

63

0

0

0

210

0

0

0.70

3

5.1

9.670

12.900

3.650

84

 

 

 

 

0.00

0

0

 

172

Duck, domesticated, meat only, cooked, roasted

64.22

201

841

23.48

11.20

1.11

0.00

0.0

0.00

 

 

 

 

 

 

 

12

2.70

20

203

252

65

2.60

0.231

0.019

 

22.4

0.0

0.260

0.470

5.100

1.500

0.250

10

0

65.0

8.4

0.40

23

23

0

0

0

77

0

0

0.70

4

3.8

3.951

3.858

1.487

89

 

 

 

 

0.0

0

0

 

173

Durian, raw or frozen

64.99

147

615

1.47

5.33