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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

 

251

Lima beans, immature seeds, cooked, boiled, drained, without

salt

67.17

123

515

6.81

0.32

2.06

23.64

5.3

1.63

 

 

 

 

 

 

 

32

2.45

74

130

570

17

0.79

0.305

1.252

 

2.0

10.1

0.140

0.096

1.040

0.257

0.193

26

0

44.1

 

0.00

15

0

182

0

0

303

0

0

0.14

 

6.2

0.073

0.019

0.154

0

 

 

 

 

0.0

0

0

 

252

Lima beans, immature seeds, raw

70.24

113

473

6.84

0.86

1.89

20.17

4.9

1.48

 

 

 

 

 

 

 

34

3.14

58

136

467

8

0.78

0.318

1.215

 

1.8

23.4

0.217

0.103

1.474

0.247

0.204

34

0

40.0

 

0.00

10

0

126

0

0

209

0

0

0.32

 

5.6

0.198

0.050

0.419

0

 

 

 

 

0.0

0

0

 

253

Lima, immature seeds, canned, regular pack, solids and

liquids (Beans,)

81.17

71

297

4.07

0.29

1.14

13.33

3.6

 

 

 

 

 

 

 

 

28

1.61

34

71

285

252

0.64

0.162

0.700

 

1.1

7.3

0.029

134

0.532

0.095

0.062

16

0

 

 

0.00

8

0

 

 

 

150

 

 

 

 

 

0.066

0.016

0.139

0

 

 

 

 

0.0

 

 

 

254

Limes, raw

88.26

30

126

0.70

0.20

0.30

10.54

2.8

1.69

 

 

 

 

 

 

 

33

0.60

6

18

102

2

0.11

0.065

0.008

 

0.4

29.1

0.030

0.020

0.200

0.217

0.043

8

0

5.1

 

0.00

2

0

30

0

0

50

0

0

0.22

0

0.6

0.022

0.019

0.055

0

 

 

 

 

0.0

0

0

 

255

Litchis, raw

81.76

66

276

0.83

0.44

0.44

16.53

1.3

15.23

 

 

 

 

 

 

 

5

0.31

10

31

171

1

0.07

0.148

0.055

 

0.6

71.5

0.011

0.065

0.603

 

0.100

14

0

7.1

 

0.00

0

0

0

0

0

0

0

0

0.07

 

0.4

0.099

0.120

0.132

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

 

256

Longans, raw

82.75

60

251

1.31

0.10

0.70

15.14

1.1

 

 

 

 

 

 

 

 

1

0.13

10

21

266

0

0.05

0.169

0.052

 

 

84.0

0.031

0.140

0.300

 

 

 

 

 

 

0.00

 

 

 

 

 

 

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

257

Loquats, raw

86.73

47

197

0.43

0.20

0.50

12.14

1.7

 

 

 

 

 

 

 

 

16

0.28

13

27

266

1

0.05

0.040

0.148

 

0.6

1.0

0.019

0.024

0.180

 

0.100

14

0

 

 

0.00

76

0

 

 

 

1528

 

 

 

 

 

0.040

0.008

0.091

0

 

 

 

2

0.0

 

 

 

258

Lotus root, cooked, boiled, drained, without salt

81.42

66

278

1.58

0.07

0.91

16.02

3.1

0.50

 

 

 

 

 

 

 

26

0.90

22

78

363

45

0.33

0.217

0.220

 

0.6

27.4

0.127

0.010

0.300

0.302

0.218

8

0

25.4

 

0.00

0

0

0

0

0

0

0

0

0.01

 

0.1

0.021

0.014

0.014

0

 

 

 

 

0.0

0

0

 

259

Lotus root, raw

79.10

74

311

2.60

0.10

0.97

17.23

4.9

 

 

 

 

 

 

 

 

45

1.16

23

100

556

40

0.39

0.257

0.261

 

0.7

44.0

0.160

0.220

0.400

0.377

0.258

13

0

 

 

0.00

0

0

0

0

0

0

0

0

 

 

 

0.030

0.020

0.020

0

 

 

 

 

 

0

0

 

260

Lotus seeds, raw (Seeds,)

77.00

89

372

4.13

0.53

1.07

17.28

 

 

 

 

 

 

 

 

 

44

0.95

56

168

367

1

0.28

0.094

0.621

 

 

0.0

0.171

0.040

0.429

0.228

0.168

28

0

 

 

0.00

1

0

 

 

 

13

 

 

 

 

 

0.088

0.104

0.312

0

 

 

 

 

 

 

 

 

261

Lupins, mature seeds, raw

10.44

371

1552

36.17

9.74

3.28

40.38

 

 

 

 

 

 

 

 

 

176

4.36

198

440

1013

15

4.75

1.022

2.382

 

8.2

4.8

0.640

0.220

2.190

0.750

0.357

355

0

 

 

0.00

1

0

 

 

 

23

 

 

 

0

 

1.156

3.940

2.439

0

 

 

 

 

 

 

 

 

262

Macadamia nuts, dry roasted, without salt added (Nuts,)

1.61

718

3005

7.79

76.08

1.14

13.38

8.0

4.14

4.00

0.07

0.07

0.00

0.00

 

1.05

70

2.65

118

198

363

4

1.29

0.570

3.036

 

11.7

0.7

0.710

0.087

2.274

0.603

0.359

10

0

44.6

0.3

0.00

0

0

0

0

0

0

0

0

0.57

 

0.0

11.947

59.275

1.498

0

0

7

107

114

 

 

 

 

263

Macadamia nuts, raw (1) (Nuts,)

1.36

718

3004

7.91

75.77

1.14

13.82

8.6

4.57

4.43

0.07

0.07

0.00

0.00

 

1.05

85

3.69

130

188

368

5

1.30

0.756

4.131

 

3.6

1.2

1.195

0.162

2.473

0.758

0.275

11

0

 

 

0.00

0

0

 

 

 

0

 

 

0.54

 

 

12.061

58.877

1.502

0

0

8

108

116

0.0

0

0

 

264

Mace, ground (Spices,)

8.17

475

1989

6.71

32.38

2.23

50.50

20.2

 

 

 

 

 

 

 

 

252

13.90

163

110

463

80

2.30

2.467

1.500

 

2.7

21.0

0.312

0.448

1.350

 

0.160

76

0

 

 

0.00

40

0

 

 

 

800

 

 

 

0

 

9.510

11.170

4.390

0

 

 

 

73

0.0

0

0

 

265

Mammy-apple, (mamey), raw

86.20

51

213

0.50

0.50

0.30

12.50

3.0

 

 

 

 

 

 

 

 

11

0.70

16

11

47

15

0.10

0.086

 

 

0.6

14.0

0.020

0.040

0.400

0.103

0.100

14

0

 

 

0.00

12

0

 

 

 

230

 

 

 

 

 

0.136

0.205

0.079

0

 

 

 

 

0.0

 

 

 

266

Mangos, raw

 

81.71

65

272

0.51

0.27

0.50

17.00

1.8

14.80

 

 

 

 

 

 

 

10

0.13

9

11

156

2

0.04

0.110

0.027

 

0.6

27.7

0.058

0.057

0.584

0.160

0.134

14

0

7.6

 

0.00

38

0

445

17

11

765

0

0

1.12

 

4.2

0.066

0.101

0.051

0

 

 

 

 

0.0

0

0

 

267

Marjoram, dried (Spices,)

7.64

271

1136

12.66

7.04

12.10

60.56

40.3

4.09

 

 

 

 

 

 

 

1990

82.71

346

306

1522

77

3.60

1.133

5.433

 

4.5

51.4

0.289

0.316

4.120

 

1.190

274

0

43.6

 

0.00

403

0

4806

 0

70

8068

0

1895

1.69

0

621.7

0.529

0.940

4.405

0

 

 

 

60

0.0

0

0

 

268

Milk, goat, fluid

87.03

69

288

3.56

4.14

0.82

4.45

0.0

4.45

 

 

 

 

 

 

 

134

0.05

14

111

204

50

0.30

0.046

0.018

 

1.4

1.3

0.048

0.138

0.277

0.310

0.046

1

0

16.0

 

0.07

57

56

7

0

0

198

0

0

0.07

12

0.3

2.667

1.109

0.149

11

 

 

 

 

0.0

0

0

 

269

Milk, human, mature, fluid

87.50

70

291

1.03

4.38

0.20

6.89

0.0

6.89

 

 

 

 

 

 

 

32

0.03

3

14

51

17

0.17

0.052

0.026

 

1.8

5.0

0.014

0.036

0.177

0.223

0.011

5

0

16.0

 

0.05

61

60

7

0

0

212

0

0

0.08

4

0.3

2.009

1.658

0.497

14

 

 

 

 

0.0

0

0

 

270

Milk, indian buffalo, fluid

83.39

97

404

3.75

6.89

0.79

5.18

0.0

 

 

 

 

 

 

 

 

169

0.12

31

117

178

52

0.22

0.046

0.018

 

 

2.3

0.052

0.135

0.091

0.192

0.023

6

0

 

 

0.36

53

53

 

 

 

178

 

 

 

 

 

4.597

1.787

0.146

19

 

 

 

 

 

 

 

 

 

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