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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

 

351

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

61.2

149

623

9.06

0.49

1.34

27.91

5.3

0.36

 

 

 

 

 

 

 

52

2.3

65

165

508

2

0.96

0.271

0.548

 

1.4

0.0

0.257

0.063

0.570

0.299

0.175

168

0

36.9

 

0.00

0

0

0

0

0

0

0

0

0.98

 

3.7

0.126

0.042

0.210

0

 

 

 

 

0.0

0

0

 

352

Pinon Nuts, roasted (Navajo)

5.00

541

2262

7.41

34.08

2.45

51.06

43.4

 

3.45

0.15

0.30

0.00

0.00

 

5.50

18

3.53

152

345

458

310

2.89

0.654

1.740

 

 

0.0

0.212

0.222

1.630

0.791

0.116

7

 

 

 

 

 

 

 

 

 

 

 

 

11.30

 

 

3.210

15.570

14.420

 

 

 

 

 

 

 

 

 

353

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

62.95

143

600

9.01

0.65

1.17

26.22

9.0

0.34

0.34

0.00

0.00

0.00

0.00

0.00

15.15

46

2.09

50

147

436

1

0.98

0.219

0.453

2.2

6.2

0.8

0.193

0.062

0.318

0.210

0.229

172

0

35.3

0.1

0.00

0

0

0

0

0

0

0

0

0.94

 

3.5

0.136

0.133

0.235

0

 

 

 

 

0.0

0

0

 

354

Pinto, mature seeds, sprouted, cooked, boiled, drained,

without salt (Beans,)

93.39

22

92

1.86

0.32

0.34

4.10

 

 

 

 

 

 

 

 

 

15

0.66

18

30

98

51

0.17

0.107

0.123

 

0.6

6.1

0.067

0.059

0.725

0.235

0.054

29

0

 

 

0.00

0

0

 

 

 

1

 

 

 

 

 

0.039

0.024

0.185

0

 

 

 

 

 

 

 

 

355

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

1.99

571

2391

21.35

45.97

3.05

27.65

10.3

7.81

7.26

0.23

0.13

0.00

0.19

 

1.38

110

4.20

120

485

1042

10

2.30

1.325

1.275

 

9.3

2.3

0.840

0.158

1.425

0.513

1.274

50

0

71.4

0.8

0.00

13

0

157

0

0

262

0

1205

1.93

 

13.2

5.555

24.216

13.899

0

4

10

199

214

0.0

0

0

 

356

Pistachio nuts, raw (1) (Nuts,)

3.97

557

2332

20.61

44.44

3.02

27.97

10.3

7.64

7.00

0.27

0.17

0.00

0.20

 

1.67

107

4.15

121

490

1025

1

2.20

1.300

1.200

 

7.0

5.0

0.870

0.160

1.300

0.520

1.700

51

0

 

 

0.00

28

0

332

0

 

553

 

 

2.30

 

 

5.440

23.319

13.455

0

5

10

198

214

0.0

0

0

 

357

Pitanga, (surinam-cherry), raw

90.81

33

138

0.80

0.40

0.50

7.49

 

 

 

 

 

 

 

 

 

9

0.20

12

11

103

3

 

 

 

 

 

26.3

0.030

0.040

0.300

 

 

 

 

 

 

0.00

75

0

 

 

 

1500

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

358

Plantains, raw

65.28

122

510

1.30

0.37

1.17

31.89

2.3

15.00

 

 

 

 

 

 

 

3

0.60

37

34

499

4

0.14

0.081

 

 

1.5

18.4

0.052

0.054

0.686

0.260

0.299

22

0

13.5

 

0.00

56

0

457

438

0

1127

0

30

0.14

 

0.7

0.143

0.032

0.069

0

 

 

 

 

0.0

0

0

 

359

Plums, dried (prunes), uncooked

30.92

240

1006

2.18

0.38

2.64

63.88

7.1

38.13

0.15

25.46

12.45

0.00

0.06

0.00

5.11

43

0.93

41

69

732

2

0.44

0.281

0.299

4.0

0.3

0.6

0.051

0.186

1.882

0.422

0.205

4

0

10.1

0.4

0.00

39

0

394

57

93

781

0

148

0.43

 

59.5

0.088

0.053

0.062

0

 

 

 

 

0.0

0

0

 

360

Plums, raw

87.23

46

192

0.70

0.28

0.37

11.42

1.4

9.92

1.57

5.07

3.07

0.00

0.08

0.14

0.00

6

0.17

7

16

157

0

0.10

0.057

0.052

2.0

0.0

9.5

0.028

0.026

0.417

0.135

0.029

5

0

1.9

 

0.00

17

0

190

0

35

345

0

73

0.26

0

6.4

0.017

0.134

0.044

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

 

361

Pomegranates, raw (1)

77.93

83

346

1.67

1.17

0.53

18.70

4.0

13.67

 

 

 

 

 

 

 

10

0.30

12

36

236

3

0.35

0.158

0.119

 

0.5

10.2

0.067

0.053

0.293

0.377

0.075

38

0

7.6

 

0.00

0

0

0

0

0

0

0

0

0.60

0

16.4

0.120

0.093

0.079

0

0

1

4

 

0.0

0

0

 

362

Poppy seed (Spices,)

59.5

525

2196

17.99

41.56

6.37

28.13

19.5

2.99

2.33

0.37

0.29

0.00

0.00

0.00

 

1438

9.76

347

870

719

26

7.9

1.627

6.707

 

13.5

1.0

0.854

0.100

0.896

0.324

0.247

82

0

8.8

0.9

0.00

0

0

0

0

0

0

0

0

1.77

 

0.0

4.517

5.982

28.569

0

 

 

 

89

0.0

0

0

 

363

Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked

58.53

238

995

26.36

13.89

1.02

0.00

0.0

0.00

 

 

 

 

 

 

 

20

1.11

24

221

341

57

3.06

0.090

0.010

 

42.0

0.1

0.611

0.290

6.047

0.844

0.542

2

0

80.1

3.0

0.70

2

2

0

0

0

7

0

0

0.13

38

0.0

4.893

5.976

1.519

88

 

 

 

 

0.0

0

0

 

364

Prickly pears, raw

87.55

41

172

0.73

0.51

1.64

9.57

3.6

 

 

 

 

 

 

 

 

56

0.30

85

24

220

5

0.12

0.080

 

 

0.6

14.0

0.014

0.060

0.460

 

0.060

6

0

 

 

0.00

2

0

25

0

3

43

 

 

 

 

 

0.067

0.075

0.213

0

 

 

 

 

0.0

 

 

 

365

Pummelo, raw (1)

89.10

38

159

0.76

0.04

0.48

9.62

1.0

 

 

 

 

 

 

 

 

4

0.11

6

17

216

1

0.08

0.048

0.017

 

 

61.0

0.034

0.027

0.220

 

0.036

 

 

 

 

0.00

0

0

0

0

10

8

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

366

Pumpkin and squash seed kernels, dried (Seeds,)

5.23

559

2339

30.23

49.05

4.78

10.71

6.0

1.40

1.13

0.13

0.15

0.00

0.00

0.00

1.47

46

8.82

592

1233

809

7

7.81

1.343

4.543

 

9.4

1.9

0.273

0.153

4.987

0.750

0.143

58

0

63.0

 

0.00

1

0

9

1

1

16

0

74

2.18

0

7.3

8.659

16.242

20.976

0

 

 

 

 

0.0

0

0

 

367

Pumpkin and squash seed kernels, roasted, without salt (Seeds,)

2.03

574

2401

29.84

49.05

4.37

14.71

6.5

1.29

1.14

0.07

0.07

0.00

0.00

0.00

0.74

52

8.07

550

1174

788

18

7.64

1.275

4.490

 

9.4

1.8

0.070

0.150

4.430

0.570

0.100

57

0

63.0

1.5

0.00

0

0

5

1

0

8

0

30

0.56

0

4.5

8.544

15.734

19.856

0

0

3

13

 

0.0

0

0

 

368

Pumpkin flowers, cooked, boiled, drained, without salt

95.20

15

63

1.09

0.08

0.33

3.30

0.9

2.40

 

 

 

 

 

 

 

37

0.88

25

34

106

6

0.10

0.100

 

 

0.7

5.0

0.018

0.032

0.310

 

0.050

41

0

13.4

 

0.00

87

0

1040

0

0

1734

0

0

0.04

0

0.0

0.041

0.010

0.004

0

 

 

 

 

0.0

0

0

 

369

Pumpkin flowers, raw

95.15

15

63

1.03

0.07

0.48

3.28

 

 

 

 

 

 

 

 

 

39

0.70

24

49

173

5

 

 

 

 

0.7

28.0

0.042

0.075

0.690

 

 

59

0

 

 

0.00

97

0

 

 

 

1947

 

 

 

0

 

0.036

0.009

0.004

0

 

 

 

 

 

 

 

 

370

Pumpkin leaves, cooked, boiled, drained, without salt

92.51

21

88

2.72

0.22

1.16

3.39

2.7

0.69

 

 

 

 

 

 

 

43

3.20

38

79

438

8

0.20

0.133

0.355

 

0.9

1.0

0.068

0.136

0.850

0.042

0.196

25

0

21.0

 

0.00

80

0

960

0

0

1600

0

1747

0.96

0

108.00

0.114

0.029

0.012

0

 

 

 

 

0.0

0

0

 

371

Pumpkin leaves, raw

92.88

19

79

3.15

0.40

1.24

2.33

 

 

 

 

 

 

 

 

 

39

2.22

38

104

436

11

0.20

0.133

0.355

 

0.9

11.0

0.094

0.128

0.920

0.042

0.207

36

0

 

 

0.00

97

0

 

 

 

1942

 

 

 

0

 

0.207

0.052

0.022

0

 

 

 

 

 

 

 

 

372

Pumpkin, raw

91.6