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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

 

202

Gooseberries, raw

87.87

44

184

0.88

0.58

0.49

10.18

4.3

 

 

 

 

 

 

 

 

25

0.31

10

27

198

1

0.12

0.070

0.144

 

0.6

27.7

0.040

0.030

0.300

0.286

0.080

6

0

 

 

0.00

15

0

 

 

 

290

 

 

0.37

 

 

0.038

0.051

0.317

0

 

 

 

 

0.0

 

 

 

203

Grapefruit, raw, pink and red, California and Arizona

89.31

37

155

0.50

0.10

0.40

9.69

 

 

 

 

 

 

 

 

 

 

10.08

9

12

147

1

0.07

0.032

0.020

 

 

38.1

0.034

0.020

0.191

0.283

0.042

12

0

 

 

0.00

0

0

 

 

 

259

 

 

 

 

 

0.014

0.013

0.024

0

 

 

 

 

 

 

 

 

204

Grapes, american type (slip skin), raw

 

81.30

67

280

0.63

0.35

0.57

17.15

0.9

16.25

 

 

 

 

 

 

 

14

0.29

5

10

191

2

0.04

0.040

0.718

 

0.1

4.0

0.092

0.057

0.300

0.024

0.110

4

0

5.6

 

0.00

5

0

59

1

0

100

0

72

0.19

 

14.6

0.114

0.014

0.102

0

 

 

 

 

0.0

0

0

 

205

Grapes, red or green (European type, such as Thompson

seedless), raw

80.54

69

288

0.72

0.16

0.48

18.10

0.9

15.48

0.15

7.20

8.13

0.00

0.00

0.00

0.00

10

0.36

7

20

191

2

0.07

0.127

0.071

7.8

0.1

10.8

0.069

0.070

0.188

0.050

0.086

2

0

5.6

0.1

0.00

3

0

39

1

0

66

0

72

0.19

 

14.6

0.054

0.007

0.048

0

 

 

 

4

0.0

0

0

 

206

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

69.00

118

494

8.33

0.45

1.14

21.09

7.0

 

 

 

 

 

 

 

 

68

2.13

50

165

391

2

0.88

0.247

0.518

 

4.1

1.3

0.158

0.059

0.681

0.266

0.117

102

0

 

 

0.00

0

0

 

 

 

1

 

 

 

 

 

0.140

0.021

0.187

0

 

 

 

 

 

 

 

 

207

Great northern, mature seeds, raw (Beans,)

10.7

339

1419

21.86

1.14

3.93

62.37

20.2

2.26

 

 

 

 

 

 

 

175

5.47

189

447

1387

14

2.31

0.837

1.423

 

12.9

5.3

0.653

0.237

1.955

1.098

0.447

482

0

 

 

0.00

0

0

0

0

0

0

0

0

0.22

 

6.0

0.356

0.053

0.477

0

 

 

 

 

0.0

0

0

 

208

Groundcherries, (cape-gooseberries or poha), raw

85.40

53

222

1.90

0.70

0.80

11.20

 

 

 

 

 

 

 

 

 

9

1.00

 

40

 

 

 

 

 

 

 

11.0

0.110

0.040

2.800

 

 

 

 

 

 

0.00

36

0

 

 

 

720

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

209

Guavas, common, raw

80.80

68

285

2.55

0.95

1.39

14.32

5.4

8.92

 

 

 

 

 

 

 

18

0.26

22

40

417

2

0.23

0.230

0.150

 

0.6

228.3

0.067

0.040

1.084

0.451

0.110

49

0

7.6

 

0.00

31

0

374

0

0

624

5204

0

0.73

 

2.6

0.272

0.087

0.401

0

 

 

 

 

0.0

0

0

 

210

Guavas, strawberry, raw

80.66

69

289

0.58

0.60

0.80

17.36

5.4

 

 

 

 

 

 

 

 

21

0.22

17

27

292

37

 

 

 

 

 

37.0

0.030

0.030

0.600

 

 

 

 

 

 

0.00

5

0

 

 

 

90

 

 

 

 

 

0.172

0.055

0.253

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

 

211

Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)

71.69

140

586

26.69

2.94

1.74

0.00

0.0

 

 

 

 

 

 

 

 

60

1.07

107

285

576

69

0.53

0.035

0.020

 

46.8

0.0

0.069

0.091

7.123

0.380

0.397

14

0

 

 

1.37

54

54

 

 

 

179

 

 

 

 

 

0.417

0.967

0.940

41

 

 

 

 

0.0

 

 

 

212

Hazelnuts or filberts (1) (Nuts,)

5.31

628

2629

14.95

60.75

2.29

16.70

9.7

4.34

4.20

0.07

0.07

0.00

0.00

 

0.48

114

4.70

163

290

680

0

2.45

1.725

6.175

 

24.

6.3

0.643

0.113

1.800

0.918

0.563

113

0

45.6

0.4

0.00

1

0

11

3

0

20

0

92

15.03

 

14.2

4.464

45.652

7.920

0

1

6

89

96

0.0

0

0

 

213

Hazelnuts or filberts, dry roasted, without salt added (Nuts,)

2.52

646

2703

15.03

62.40

2.45

17.60

9.4

4.89

4.75

0.07

0.07

0.00

0.00

 

1.10

123

4.38

173

310

755

0

2.50

1.750

5.550

 

4.1

3.8

0.338

0.123

2.050

0.923

0.620

88

0

 

 

0.00

3

0

36

1

 

61

 

 

15.28

 

 

4.511

46.608

8.463

0

1

6

103

110

0.0

 

 

 

214

Herring eggs, Pacific, plain (Alaska Native) (Fish,)

81.2

74

308

9.60

1.93

2.80

4.47

 

 

 

 

 

 

 

 

 

19

2.70

 

 

 

61

 

 

 

 

 

0.6

0.100

0.120

1.800

 

 

 

 

 

 

 

 

 

 

 

 

57

 

 

 

 

 

0.430

0.420

0.710

40

 

 

 

 

 

 

 

 

215

Hickorynuts, dried (Nuts,)

2.65

657

2749

12.72

64.37

2.00

18.25

6.4

 

 

 

 

 

 

 

 

61

2.12

173

336

436

1

4.31

0.738

4.610

 

8.1

2.0

0.867

0.131

0.907

1.746

0.192

40

0

 

 

0.00

7

0

 

 

 

131

 

 

 

 

 

7.038

32.611

21.886

0

 

 

 

 

0.0

 

 

 

216

Honeydew, raw (Melon,)

 

89.82

36

150

0.54

0.14

0.41

9.09

0.8

8.12

2.48

2.68

2.96

0.00

0.00

0.00

0.00

6

0.17

10

11

228

18

0.09

0.024

0.027

 

0.7

18.0

0.038

0.012

0.418

0.155

0.088

19

0

7.6

 

0.00

3

0

30

0

0

50

0

27

0.02

 

2.9

0.038

0.003

0.059

0

 

 

 

 

0.0

0

0

 

217

Horse, cooked, roasted (Game meat,)

63.98

175

732

28.14

6.05

1.31

0.00

0.0

 

 

 

 

 

 

 

 

8

5.03

25

247

379

55

3.82

0.171

0.022

 

13.5

2.0

0.100

0.120

4.840

 

0.330

 

 

 

 

 

0

0

 

 

 

0

 

 

 

 

 

1.900

2.120

0.850

68

 

 

 

 

 

 

 

 

218

Horse, raw (Game meat,)

72.63

133

556

21.39

4.60

0.99

0.00

0.0

 

 

 

 

 

 

 

 

6

3.82

24

221

360

53

2.9

0.144

0.019

 

10.1

1.0

0.130

0.100

4.600

 

0.380

 

 

 

 

3.00

0

0

 

 

 

0

 

 

 

 

 

1.440

1.610

0.650

52

 

 

 

 

 

 

 

 

219

Horseradish-tree leafy tips, raw

78.66

64

268

9.40

1.40

2.26

8.28

2.0

 

 

 

 

 

 

 

 

185

4.00

147

112

337

9

0.60

0.105

1.063

 

0.9

51.7

0.257

0.660

2.220

0.125

1.200

40

0

 

 

0.00

378

0

 

 

 

7564

 

 

 

0

 

 

 

 

0

 

 

 

 

 

 

 

 

220

Horseradish-tree, leafy tips, cooked, boiled, drained, without

salt

81.65

60

251

5.27

0.93

1.00

11.15

2.0

1.00

 

 

 

 

 

 

 

151

2.32

151

67

344

9

0.49

0.086

0.868

 

0.9

31.0

0.222

0.509

1.995

0.102

0.929

23

0

21.0

 

0.00

351

 

4208

 

 

7013

0

1747

0.10

0

108.0

0.152

0.473

0.015

0

 

 

 

 

0.0

0

0

 

221

Horseradish-tree, pods, raw

88.20

37

155

2.10

0.20

0.97

8.53

3.2

 

 

 

 

 

 

 

 

30

0.36

45

50

461

42

0.45

0.084

0.259

 

0.7

141.0

0.053

0.074

0.620

0.794

0.120

44

0

 

 

 

74

0

 

 

 

 

74

 

 

0

 

0.033

0.102

0.003

0

 

 

 

 

0.0

 

 

 

222

Hyacinth beans, mature seeds, cooked, boiled, without salt

69.13

117

490

8.14

0.58

1.46

20.70

 

 

 

 

 

 

 

 

 

40

4.58

82

120

337

7

2.85

0.341

0.482

 

2.8

0.

0.270

0.037

0.411

0.316

0.037

4

0

 

 

0.00

0

0

 

 

 

0

 

 

 

 

 

0.099

 

 

0