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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

 

451

Sugar-apples, (sweetsop), raw

73.23

94

393

2.06

0.29

0.78

23.64

4.4

 

 

 

 

 

 

 

 

24

0.60

21

32

247

9

0.10

0.086

 

 

0.6

36.3

0.110

0.113

0.883

0.226

0.200

14

0

 

 

0.00

0

0

 

 

 

6

 

 

 

 

 

0.048

0.114

0.040

0

 

 

 

 

0.0

 

 

 

452

Sugar-apples, (sweetsop), raw

73.23

94

393

2.06

0.29

0.78

23.64

4.4

 

 

 

 

 

 

 

 

24

0.60

21

32

247

9

0.10

0.086

 

 

0.6

36.3

0.110

0.113

0.883

0.226

0.200

14

0

 

 

0.00

0

0

 

 

 

6

 

 

 

 

 

0.048

0.114

0.040

0

 

 

 

 

0.0

 

 

 

453

Sunflower seed kernels, dried (Seeds,)

4.73

584

2445

20.78

51.46

3.02

20.00

8.6

2.62

2.50

 

 

 

 

 

 

78

5.25

325

660

645

9

5.00

1.800

1.950

 

53.0

1.4

1.480

0.355

8.335

1.130

1.345

227

0

55.1

35.4

0.00

3

0

30

0

0

50

0

0

35.17

0

0.0

4.455

18.528

23.137

0

 

 

 

534

0.0

0

0

 

454

Sunflower seed kernels, dry roasted, without salt (Seeds,)

1.20

582

2435

19.33

49.80

5.60

24.07

11.1

2.73

 

 

 

 

 

 

 

70

3.80

129

1155

850

3

5.29

1.830

2.110

 

79.3

1.4

0.106

0.246

7.042

7.042

0.804

237

0

55.1

 

0.00

0

0

5

0

0

9

0

0

26.10

0

2.7

5.219

9.505

32.884

0

 

 

 

 

0.0

0

0

 

455

Swamp cabbage, cooked, boiled, drained, without salt

92.93

20

84

2.08

0.24

1.05

3.71

1.9

 

 

 

 

 

 

 

 

54

1.32

30

42

284

122

0.16

0.021

0.143

 

0.9

16.0

0.050

0.080

0.500

0.126

0.081

35

0

 

 

0.00

260

0

 

 

 

5200

 

 

 

 

 

0.039

0.007

0.100

0

 

 

 

 

0.0

 

 

 

456

Tamarinds, raw

31.40

239

1000

2.80

0.60

2.70

62.50

5.1

57.40

 

 

 

 

 

 

 

74

2.80

92

113

628

28

0.10

0.086

 

 

1.3

3.5

0.428

0.152

1.938

0.143

0.066

14

0

8.6

 

0.00

2

0

18

0

0

30

0

0

0.10

 

2.8

0.272

0.181

0.059

0

 

 

 

 

0.0

0

0

 

457

Tangerines, (mandarin oranges), raw

85.17

53

223

0.81

0.31

0.38

13.34

1.8

10.58

6.05

2.13

2.40

0.00

0.00

0.00

0.00

37

0.15

12

20

166

2

0.07

0.042

0.039

 

0.1

26.7

0.058

0.036

0.376

0.216

0.078

16

0

10.2

0.1

0.00

34

0

155

101

407

681

0

138

0.20

0

0.0

0.039

0.060

0.065

0

 

 

 

 

0.0

0

0

 

458

Tapioca, pearl, dry

10.99

358

1498

0.19

0.02

0.11

88.69

0.9

3.35

 

 

 

 

 

 

 

20

1.58

1

7

11

1

0.12

0.020

0.110

 

0.8

0.0

0.004

0.000

0.000

0.135

0.008

4

0

1.2

 

0.00

0

0

0

0

0

0

0

0

0.00

0

0.0

0.005

0.005

0.003

0

 

 

 

 

0.0

0

0

 

459

Taro leaves, raw

85.66

42

177

4.98

0.74

1.92

6.70

3.7

3.01

 

 

 

 

 

 

 

107

2.25

45

60

648

3

0.41

0.270

0.714

 

0.9

52.0

0.209

0.456

1.513

0.084

0.146

126

0

12.8

 

0.00

241

0

2895

0

0

4825

0

1932

2.02

0

108.6

0.151

0.060

0.307

0

 

 

 

 

0.0

0

0

 

460

Taro, raw

70.64

112

469

1.50

0.20

1.20

26.46

4.1

0.40

 

 

 

 

 

 

 

43

0.55

33

84

591

11

0.23

0.172

0.383

 

0.7

4.5

0.095

0.025

0.600

0.303

0.283

22

0

17.3

 

0.00

4

0

35

0

20

76

0

0

2.38

0

1.0

0.041

0.016

0.083

0

 

 

 

19

0.0

0

0

 

461

Tarragon, dried (Spices,)

7.74

295

1236

22.77

7.24

12.03

50.22

7.4

 

 

 

 

 

 

 

 

1139

32.30

347

313

3020

62

3.90

0.677

7.967

 

4.4

50.0

0.251

1.339

8.950

 

2.410

274

0

 

 

0.00

210

0

 

 

 

4200

 

 

 

0

 

1.881

0.474

3.698

0

 

 

 

81

0.0

0

0

 

462

Thyme, dried (Spices,)

7.79

276

1156

9.11

7.43

11.74

63.94

37.0

1.71

 

 

 

 

 

 

 

1890

123.60

220

201

814

55

6.18

0.860

7.867

 

4.6

50.0

0.513

0.399

4.940

 

0.550

274

0

43.6

 

0.00

190

0

2264

0

33

3800

0

1895

7.48

0

1714.5

2.730

0.470

1.190

0

 

 

 

163

0.0

0

0

 

463

Tomatillos, raw

91.63

32

133

0.96

1.02

0.55

5.84

1.9

3.93

 

 

 

 

 

 

 

7

0.62

20

39

268

1

0.22

0.079

0.153

 

0.5

11.7

0.044

0.035

1.850

0.150

0.056

7

0

7.6

 

0.00

6

0

63

10

0

114

0

467

0.38

0

10.1

0.139

0.155

0.417

0

 

 

 

 

0.00

0

0

 

464

Tomatoes, orange, raw

94.78

16

67

1.16

0.19

0.69

3.18

0.9

 

 

 

 

 

 

 

 

5

0.47

8

29

212

42

0.14

0.062

0.088

 

0.4

16.0

0.046

0.034

0.593

0.186

0.060

29

0

 

 

0.00

75

0

 

 

 

1496

 

 

 

 

 

0.025

0.028

0.076

0

 

 

 

4

 

 

 

 

465

Tomatoes, red, ripe, raw, year round average

94.50

18

75

0.88

0.20

0.50

3.92

1.2

2.63

0.00

1.25

1.37

0.00

0.00

0.00

0.00

10

0.27

11

24

237

5

0.17

0.059

0.114

2.3

0.0

12.7

0.037

0.09

0.594

0.089

0.080

15

0

6.7

0.1

0.00

42

0

449

101

0

833

2573

123

0.54

0

7.9

0.028

0.031

0.083

0

 

 

 

7

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

 

466

Tomatoes, yellow, raw

95.28

15

63

0.98

0.26

0.50

2.98

0.7

 

 

 

 

 

 

 

 

11

0.49

12

36

258

23

0.28

0.101

0.120

 

0.4

9.0

0.041

0.047

1.179

0.110

0.056

30

0

 

 

0.00

0

0

 

 

 

0

 

 

 

0

 

0.036

0.040

0.108

0

 

 

 

6

 

 

 

 

467

Triticale

10.51

336

1406

13.05

2.09

2.23

72.13

 

 

 

 

 

 

 

 

 

37

2.57

130

358

332

5

3.45

0.457

3.210

 

 

0.0

0.416

0.134

1.430

1.323

0.138

73

0

 

 

0.00

0

0

 

 

 

0

 

 

0.90

0

 

0.366

0.211

0.913

0

 

 

 

 

 

 

 

 

468

Trout, rainbow, wild, cooked, dry heat (Fish,)

70.50

150

628

22.92

5.82

1.60

0.00

0.0

 

 

 

 

 

 

 

 

86

0.38

31

269

448

56

0.51

0.058

0.021

 

13.2

2.0

0.152

0.097

5.770

1.065

0.346

19

0

 

 

6.30

15

15

 

 

 

50

 

 

 

 

 

1.619

1.746

1.831

69

 

 

 

 

 

 

 

 

469

Turkey, all classes, meat and skin, cooked, roasted

61.70

208

870

28.10

9.73

1.00

0.00

0.0

0.00

 

 

 

 

 

 

 

26

1.79

25

203

280

68

2.98

0.093

0.021

20.9

32.9

0.0

0.057

0.177

5.086

0.858

0.410

7

0

69.8

5.9

0.35

0

0

0

0

0

0

0

0

0.34

1

0.9

2.840

3.190

2.480

82

 

 

 

 

0.0

0

0

 

470

Turkey, all classes, meat only, cooked, roasted

64.88

170

711

29.32

4.97

1.05

0.00

0.0

0.00

 

 

 

 

 

 

 

25

1.78

26

213

298

70

3.10

0.094

0.021

 

36.8

0.0

0.062

0.182

5.443

0.943

0.460

7

0

82.5

6.0

0.37

0

0

0

0

0

0

0

0

0.33

8

3.7

1.459

1.115

1.501

76

 

 

 

 

0.0

0

0

 

471

Turmeric, ground (Spices,)

11.36

354

1481

7.83

9.88

6.02

64.93

21.1

3.21

2.38

0.38

0.45

0.00

0.00

0.00

 

183

41.42

193

268

2525

38

4.35

0.603

7.833

 

4.5

25.9

0.152

0.233

5.140

 

1.800

39

0

49.2

9.7

0.00

0

0

0

0

0

0

0

0

3.10

0

13.4

3.120

1.660

2.180

0

 

 

 

82

0.0

0

0

 

472

Turnip greens, cooked, boiled, drained, without salt

93.20

20

84

1.14

0.23

1.07