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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

 

401

Saffron (Spices,)

11.90

310

1298

11.43

5.85

5.45

65.37

3.9

 

 

 

 

 

 

 

 

111

11.10

264

252

1724

148

1.09

0.328

28.408

 

5.6

80.8

0.115

0.267

1.460

 

1.010

93

0

 

 

0.00

27

0

 

 

 

530

 

 

 

0

 

1.586

0.429

2.067

0

 

 

 

 

0.0

0

0

 

402

Sage, ground (Spices,)

7.96

315

1317

10.63

12.75

7.95

60.73

40.3

1.71

 

 

 

 

 

 

 

1652

28.12

428

91

1070

11

4.70

0.757

3.133

 

3.7

32.4

0.754

0.336

5.720

2.690

2690

274

0

43.6

 

0.00

295

0

3485

0

109

5900

0

1895

7.48

0

1714.5

7.030

1.870

1.760

0

 

 

 

244

0.0

0

0

 

403

Salmon, Atlantic, wild, cooked, dry heat (Fish,)

59.62

182

761

25.44

8.13

3.26

0.00

0.0

 

 

 

 

 

 

 

 

15

1.03

37

256

628

56

0.82

0.321

0.021

 

46.8

0.0

0.275

0.487

10.077

1.920

0.944

29

0

 

 

3.05

13

13

 

 

 

44

 

 

 

 

 

1.257

2.697

3.256

71

 

 

 

 

 

 

 

 

404

Salmon, chinook, cooked, dry heat (Fish,)

65.60

231

967

25.72

13.38

1.76

0.00

0.0

 

 

 

 

 

 

 

 

28

0.91

122

371

505

60

0.56

0.053

0.019

 

46.8

4.1

0.044

0.154

10.045

0.865

0.462

35

0

 

 

2.87

149

149

 

 

 

496

 

 

 

 

 

3.214

5.742

2.662

85

 

 

 

 

 

 

 

 

405

Salmon, coho, wild, cooked, dry heat (Fish,)

71.50

139

582

23.45

4.30

1.30

0.00

0.0

0.00

 

 

 

 

 

 

 

45

0.61

33

322

434

58

0.56

0.071

0.019

 

38.0

1.4

0.075

0.140

7.950

0.810

0.568

13

0

72.0

 

5.00

51

51

0

0

0

169

0

0

0.92

451

0.1

1.054

1.581

1.273

55

 

 

 

 

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

 

406

Salmon, pink, cooked, dry heat (Fish,)

69.68

149

623

25.56

4.42

1.56

0.00

0.0

 

 

 

 

 

 

 

 

17

0.99

33

295

414

86

0.71

0.099

0.019

 

57.2

0.0

0.196

0.073

8.526

0.865

0.231

5

0

 

 

3.46

41

41

 

 

 

136

 

 

 

 

 

0.715

1.197

1.733

67

 

 

 

 

 

 

 

 

407

Sapodilla, raw

78.00

830

347

0.44

1.10

0.50

19.96

5.3

 

 

 

 

 

 

 

 

21

0.80

12

12

193

12

0.10

0.086

 

 

0.6

14.7

0.000

0.020

0.200

0.252

0.037

14

0

 

 

0.00

3

0

 

 

 

60

 

 

 

 

 

0.194

0.521

0.011

0

 

 

 

 

0.0

 

 

 

408

Sapotes, (marmalade plum), raw

62.43

134

561

2.12

0.60

1.10

33.76

2.6

 

 

 

 

 

 

 

 

39

1.00

30

28

344

10

 

 

 

 

 

20.0

0.010

0.020

1.800

 

 

 

 

 

 

0.00

21

0

 

 

 

410

 

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

409

Savory, ground (Spices,)

9.00

272

1138

6.73

5.91

9.63

68.73

45.7

 

 

 

 

 

 

 

 

2132

37.88

377

140

1051

24

4.30

0.847

6.100

 

4.6

50.0

0.366

 

4.080

 

1.810

 

 

 

 

0.00

257

0

 

 

 

5130

 

 

 

0

 

3.260

 

 

0

 

 

 

31

 

 

 

 

410

Scallions or onions, spring (includes tops and bulb), raw

89.83

32

135

1.83

0.19

0.81

7.34

2.6

2.33

 

 

 

 

 

 

 

72

1.48

20

37

276

16

0.39

0.083

0.160

 

0.6

18.8

0.055

0.080

0.525

0.075

0.061

64

0

5.7

 

0.00

50

0

598

0

0

997

0

1137

0.55

0

207.0

0.032

0.027

0.074

0

 

 

 

 

0.0

0

0

 

411

Sea cucumber, yane (Alaska Native)

80.70

56

233

13.00

0.40

2.80

0.00

 

 

 

 

 

 

 

 

 

30

0.60

 

 

 

 

 

 

 

 

 

 

0.050

0.940

3.200

 

 

 

 

 

 

 

0

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

412

Seaweed, agar, raw

91.32

26

109

0.54

0.03

1.36

6.75

0.5

0.28

 

 

 

 

 

 

 

54

1.86

67

5

226

9

0.58

0.061

0.373

 

0.7

0.0

0.005

0.022

0.055

0.302

0.032

85

0

6.0

 

0.00

0

0

0

0

0

0

0

0

0.87

0

2.3

0.006

0.003

0.010

0

 

 

 

 

0.0

0

0

 

413

Seaweed, irishmoss, raw

81.34

49

205

1.51

0.16

4.70

12.29

1.3

0.61

 

 

 

 

 

 

 

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

0.015

0.466

0.593

0.176

0.069

182

0

12.9

 

0.00

6

0

71

0

0

118

0

0

0.87

0

5.0

0.033

0.015

0.055

0

 

 

 

 

0.0

0

0

 

414

Seaweed, kelp, raw

81.58

43

180

1.68

0.56

6.61

9.57

1.3

0.60

 

 

 

 

 

 

 

168

2.85

121

42

89

233

1.23

0.130

0.200

 

0.7

3.0

0.050

0.150

0.470

0.642

0.002

180

0

12.8

 

0.00

6

0

70

0

0

116

0

0

0.87

0

66.0

0.247

0.098

0.047

0

 

 

 

 

0.0

0

0

 

415

Seaweed, laver, raw

85.03

35

146

5.81

0.28

3.77

5.11

0.3

0.49

 

 

 

 

 

 

 

70

1.80

2

58

356

48

1.05

0.264

0.988

 

0.7

39.0

0.098

0.446

1.470

0.521

0.159

146

0

10.4

 

0.00

260

0

3121

0

0

5202

0

0

1.00

0

4.0

0.061

0.025

0.110

0

 

 

 

 

0.0

0

0

 

416

Seaweed, spirulina, raw

90.67

26

109

5.92

0.39

0.60

2.42

 

 

 

 

 

 

 

 

 

12

2.79

19

11

127

98

0.20

0.597

0.186

 

0.7

0.9

0.222

0.342

1.196

0.325

0.034

9

0

 

 

0.00

3

0

 

 

 

56

 

 

 

0

 

0.135

0.034

0.106

0

 

 

 

 

 

 

 

 

417

Seaweed, wakame, raw

79.99

45

188

3.03

0.64

7.20

9.14

0.5

0.65

 

 

 

 

 

 

 

150

2.18

107

80

50

872

0.38

0.284

1.400

 

0.7

3.0

0.060

0.230

1.600

0.697

0.002

196

0

13.9

 

0.00

18

0

216

0

0

360

0

0

1.00

0

5.3

0.130

0.58

0.218

0

 

 

 

 

0.0

0

0

 

418

Sesame seed kernels, dried (decorticated) (Seeds,)

3.75

631

2640

20.45

61.21

2.86

11.73

11.6

0.48

0.31

0.10

0.07

0.00

0.00

0.00

 

60

6.36

345

667

370

47

6.73

1.400

1.440

 

34.4

0.0

0.699

0.090

5.800

0.290

0.400

115

0

25.6

0.4

0.00

3

0

40

0

0

66

0

0

1.68

0

0.0

9.055

23.924

25.491

0

 

 

 

 

0.0

0

0

 

419

Sesame seeds, whole, dried (Seeds,)

4.69

573

2397

17.73

49.67

4.45

23.45

11.8

0.30

 

 

 

 

 

 

 

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0.791

0.247

4.515

0.050

0.790

97

0

25.6

 

0.00

0

0

5

0

0

9

0

0

0.25

0

0.0

6.957

18.759

21.773

0

 

 

 

 

0.0

0

0

 

420

Sesbania flower, cooked, steamed, without salt

93.30

22

92

1.14

0.05

0.28

5.23

 

 

 

 

 

 

 

 

 

22

0.56

12

21

107

11

 

 

 

 

0.7

37.0

0.048

0.043

0.250

 

 

57

0

 

 

0.00

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