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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

 

302

Navy, mature seeds, cooked, boiled, without salt (Beans,)

63.81

140

585

8.23

0.62

1.30

26.05

10.5

0.37

0.37

0.00

0.00

0.00

0.00

0.00

15.40

69

2.36

53

144

389

0

1.03

0.210

0.527

2.2

2.9

0.9

0.237

0.066

0.649

0.266

0.138

140

0

44.7

0.1

0.00

0

0

0

0

0

0

0

0

0.01

 

0.6

0.098

0.142

0.490

 

 

 

 

 

0.0

0

0

 

303

Nectarines, raw

87.59

44

185

10.06

0.32

0.48

10.55

1.7

7.89

4.87

1.57

1.37

0.00

0.00

0.00

0.07

6

0.28

9

26

201

0

0.17

0.086

0.054

 

0.0

5.4

0.034

0.027

1.125

0.185

0.025

5

0

6.2

0.2

0.00

17

0

150

0

98

98

0

130

0.77

 

2.2

0.025

0.088

0.113

0

 

 

 

 

0.0

0

0

 

304

Nutmeg, ground (Spices,)

6.23

525

2196

5.84

36.31

2.34

49.29

20.8

28.49

 

 

 

 

 

 

 

184

3.04

183

213

350

16

2.15

1.027

2.900

 

1.6

3.0

0.346

0.057

1.299

 

0.160

76

0

8.8

 

0.00

5

0

16

0

90

102

0

0

0.00

0

0.0

25.940

3.220

0.350

0

 

 

 

62

0.0

0

0

 

305

Oats

8.22

389

1628

16.89

6.90

1.72

66.27

10.6

 

 

 

 

 

 

 

 

54

4.72

177

523

429

2

3.97

0.626

4.916

 

 

0.0

0.763

0.139

0.961

1.349

0.119

56

0

 

 

0.00

0

0

 

 

 

0

 

 

 

 

 

1.217

2.178

2.535

0

 

 

 

 

0.00

 

 

 

306

Oheloberries, raw

92.30

280

117

0.38

0.22

0.26

6.84

 

 

 

 

 

 

 

 

 

7

0.09

6

10

38

1

 

 

 

 

 

6.0

0.017

0.036

0.270

 

 

 

 

 

 

0.00

42

0

 

 

 

830

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

307

Okra, cooked, boiled, drained, without salt

92.57

22

94

1.87

0.21

0.84

4.51

2.5

2.40

 

 

 

 

 

 

 

77

0.28

36

32

135

6

0.43

0.085

0.294

 

0.4

16.3

0.132

0.055

0.871

0.213

0.187

46

0

9.3

 

0.00

14

0

170

0

0

283

0

390

0.27

0

40.0

0.045

0.028

0.046

0

 

 

 

 

0.0

0

0

 

308

Okra, raw

90.17

31

129

2.00

0.10

0.70

7.03

3.2

1.20

0.40

0.13

0.21

 

 

 

0.34

81

0.80

57

63

303

8

0.60

0.094

0.990

 

0.7

21.1

0.200

0.060

1.000

0.245

0.215

88

0

12.3

 

0.00

19

0

225

0

0

375

0

516

0.36

0

53.0

0.026

0.017

0.027

0

 

 

 

24

0.0

0

0

 

309

Olives, ripe, canned (jumbo-super colossal)

84.34

81

339

0.97

6.87

2.22

5.61

2.5

0.00

 

 

 

 

 

 

 

94

3.32

4

3

9

898

0.22

0.226

0.020

 

0.9

1.5

0.003

0.000

0.022

0.015

0.012

0

0

6.6

 

0.00

17

0

204

0

8

346

0

510

1.65

 

1.4

0.909

5.071

0.586

0

 

 

 

 

0.0

0

0

 

310

Onions, raw

89.11

40

166

1.10

0.10

0.35

9.34

1.7

4.24

0.99

1.97

1.29

0.00

0.00

0.00

0.00

23

0.21

10

29

146

4

0.17

0.039

0.129

1.1

0.5

7.4

0.046

0.027

0.116

0.123

0.120

19

0

6.1

0.1

0.00

0

0

1

0

0

2

0

4

0.02

0

0.4

0.042

0.013

0.017

0

 

 

 

15

0.0

0

0

 

311

Onions, sweet, raw

91.24

32

133

0.80

0.08

0.34

7.55

0.9

5.02

0.72

2.26

2.02

0.02

0.00

0.00

0.00

20

0.26

9

27

119

8

0.13

0.056

0.076

 

0.5

4.8

0.041

0.020

0.133

0.098

0.130

23

 

5.5

0.1

 

0

1

0

0

 

1

0

6

0.02

0

0.3

 

 

 

0

 

 

 

 

0.0

0

0

 

312

Opossum, cooked, roasted (Game meat,)

58.30

221

925

30.20

10.20

2.30

0.00

0.0

0.00

 

 

 

 

 

 

 

17

4.64

34

278

438

58

2.28

0.189

 

 

18.2

0.0

0.100

0.370

8.430

 

0.470

10

0

116.5

15.3

8.30

0

0

0

0

0

0

0

0

0.44

0

1.6

1.206

3.773

2.983

129

 

 

 

 

0.0

0

0

 

313

Oranges, raw, navels

85.97

49

207

0.91

0.15

0.43

12.54

2.2

8.50

4.28

1.97

2.25

0.00

0.00

0.00

0.00

43

0.13

11

23

166

1

0.08

0.039

0.029

 

0.0

59.1

0.068

0.051

0.425

0.261

0.079

34

0

84

0.1

0.00

12

0

87

7

116

247

0

129

0.15

 

0.0

0.017

0.030

0.031

0

 

 

 

24

 

 

 

 

314

Oregano, dried (Spices,)

9.93

265

1107

9.00

4.28

7.87

68.92

42.5

4.09

0.91

1.90

1.13

0.00

0.00

0.15

 

1597

36.80

270

148

1260

25

269

0.633

4.990

 

4.5

2.3

0.177

0.528

4.640

0.921

1.044

237

0

32.3

9.8

0.00

85

0

1007

20

7

1701

0

1895

18.26

0

621.7

1.551

0.716

1.369

0

 

 

 

203

0.0

0

0

 

315

Papayas, raw

88.83

39

163

0.61

0.14

0.61

9.81

1.8

5.90

 

 

 

 

 

 

 

24

0.10

10

5

257

3

0.07

0.016

0.011

 

0.6

61.8

0.027

0.032

0.338

0.218

0.019

38

0

6.1

 

0.00

55

0

276

0

761

1094

0

75

0.73

0

2.6

0.043

0.038

0.031

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

 

316

Paprika (Spices,)

9.54

289

1209

14.76

12.95

7.02

55.74

37.4

10.34

0.81

2.63

6.71

0.00

0.00

0.19

 

177

23.59

185

345

2344

34

4.06

0.607

0.843

 

4.0

71.1

0.645

1.743

15.320

1.780

4.020

106

0

51.5

7.1

0.00

2637

0

27679

0

7923

52735

0

13157

29.83

0

80.3

2.100

1.230

8.320

0

 

 

 

175

0.0

0

0

 

317

Parsley, raw

87.71

36

151

2.97

0.79

2.20

6.33

3.3

0.85

 

 

 

 

 

 

 

138

6.20

50

58

554

56

1.07

0.149

0.160

 

0.1

133.0

0.086

0.098

1.313

0.400

0.090

152

0

12.8

 

0.00

421

0

5054

0

0

8424

0

5561

0.75

0

1640.0

0.132

0.295

0.124

0

 

 

 

5

0.0

0

0

 

318

Parsnips, cooked, boiled, drained, without salt

80.24

71

299

1.32

0.30

1.13

17.01

3.6

4.80

 

 

 

 

 

 

 

37

0.58

29

69

367

10

0.26

0.138

0.294

 

1.7

13.0

0.083

0.051

0.724

0.588

0.093

58

0

27.0

 

0.00

0

0

0

0

0

0

0

0

1.00

0

1.0

0.050

0.112

0.047

0

 

 

 

 

0.0

0

0

 

319

Parsnips, raw

79.53

75

314

1.20

0.30

0.98

17.99

4.9

4.80

 

 

 

 

 

 

 

36

0.59

29

71

375

10

0.59

0.120

0.560

 

1.8

17.0

0.090

0.050

0.700

0.600

0.090

67

0

 

 

0.00

0

0

0

0

0

0

0

0

1.49

0

22.5

0.050

0.112

0.047

0

 

 

 

 

 

0

0

 

320

Passion-fruit, (granadilla), purple, raw

72.93

97

406

2.20

0.70

0.80

23.38

10.4

11.20

 

 

 

 

 

 

 

12

1.60

29

68

348

28

0.10

0.086

 

 

0.6

30.0

0.000

0.130

1.500

 

0.100

14

0

7.6

 

0.00

64

0

743

0

41

1272

0

0

0.02

 

0.7

0.059

0.086

0.411

0

 

 

 

 

0.0

0

0

 

321

Peaches, raw

88.87

39

165

0.91

0.25

0.43

9.54

1.5

8.39

4.76

1.95

1.53

0.00

0.08

0.06

0.00

6

0.25

9

20

190

0

0.17

0.068

0.061

4.0

0.1

6.6

0.024

0.031

0.806

0.153

0.025

4

0

6.1

0.3

0.00

16

0

162

0

67

326

0

91

0.73

 

2.6

0.019

0.067

0.086

0

 

 

 

10

0.0

0

0

 

322

Peanuts, all types, dry-roasted, without salt

1.55

585

2448

23.68

49.66

3.60

21.51

8.0

4.18

 

 

 

 

 

 

 

54

2.26

176

358

658

6

3.31

0.671

2.083

 

7.5

0.0

0.438

0.098

13.525

1.395

0.256

145

0

55.3

 

0.00

0

0

0

0

0

0

0

0

6.93

0

0.0

6.893

24.640

15.694

0

 

 

 

 

0.0

0

0

 

323

Peanuts, all types, raw

6.50

5.67

2374

25.80

49.24

2.33

16.13