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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

 

52

Bluefish, cooked, dry heat (Fish,)

62.64

159

665

25.69

5.44

1.33

0.00

0.0

 

 

 

 

 

 

 

 

9

0.62

42

291

477

77

1.04

0.068

0.027

 

46.8

0.0

0.067

0.097

7.247

0.955

0.464

2

0

 

 

6.22

138

138

 

 

 

459

 

 

 

 

 

1.172

2.297

1.358

76

 

 

 

 

 

 

 

 

53

Bluefish, raw (Fish,)

70.86

124

519

20.04

4.24

1.04

0.00

0.0

 

 

 

 

 

 

 

 

7

0.48

33

227

372

60

0.81

0.053

0.021

 

36.5

0.0

0.058

0.080

5.950

0.828

0.402

2

0

 

 

5.39

120

120

 

 

 

398

 

 

 

 

 

0.915

1.793

1.060

59

 

 

 

 

0.0

 

 

 

54

Boar, wild, cooked, roasted (Game meat,)

63.87

160

669

28.30

4.38

1.27

0.00

0.0

0.00

 

 

 

 

 

 

 

16

1.12

27

134

396

60

3.01

0.056

 

 

13.0

0.0

0.310

0.140

4.210

 

0.418

6

0

117.4

15.4

0.70

0

0

0

0

0

0

0

0

0.38

0

1.4

1.300

1.710

0.640

77

 

 

 

 

0.0

0

0

 

55

Borage, raw

93.00

21

88

1.80

0.70

1.44

3.06

 

 

 

 

 

 

 

 

 

93

3.30

52

53

470

80

0.20

0.130

0.349

 

0.9

35.0

0.060

0.150

0.900

0.041

0.084

13

0

 

 

0.00

210

0

 

 

 

4200

 

 

 

 

 

0.170

0.211

0.109

0

 

 

 

 

 

 

 

 

56

Brazilnuts, dried, unblanched (Nuts,)

3.48

656

2743

14.32

66.43

3.51

12.27

7.5

2.33

2.33

0.00

0.00

0.00

0.00

0.00

0.25

160

2.43

376

725

659

3

4.06

1.743

1.223

 

1917.0

0.7

0.617

0.035

0.295

0.184

0.101

22

0

28.8

0.4

0.00

0

0

0

0

0

0

0

0

5.73

 

0.00

15.137

24.548

20.577

0

 

 

 

 

0.0

0

0

 

57

Breadfruit seeds, raw (Seeds,)

56.27

191

799

7.40

5.59

1.50

29.24

5.2

 

 

 

 

 

 

 

 

36

3.67

54

175

941

25

0.90

1.148

0.142

 

 

6.6

0.482

0.301

0.438

0.877

0.320

53

0

 

 

0.00

13

0

 

 

 

256

 

 

 

 

 

1.509

0.712

2.977

0

 

 

 

 

 

 

 

 

58

Breadfruit, raw

70.65

103

431

1.07

0.23

0.93

27.12

4.9

11.0

 

 

 

 

 

 

 

17

0.54

25

30

490

2

0.12

0.084

0.060

 

0.6

29.0

0.110

0.030

0.900

0.457

0.100

14

0

9.8

 

0.00

0

0

0

0

0

0

0

22

0.10

 

0.5

0.048

0.034

0.066

0

 

 

 

 

0.0

0

0

 

59

Breadnuttree seeds, raw  (Seeds,)

45.00

217

908

5.97

0.99

1.76

46.28

 

 

 

 

 

 

 

 

 

98

2.09

68

67

1183

31

1.13

1.444

0.178

 

 

27.4

0.055

0.055

0.880

1.103

0.403

66

0

 

 

0.00

12

0

 

 

 

248

 

 

 

 

 

0.267

0.126

0.527

0

 

 

 

 

 

 

 

 

60

Broadbeans (fava beans), mature seeds, cooked, boiled, without

salt

71.54

110

460

7.60

0.40

0.81

19.65

5.4

1.82

 

 

 

 

 

 

 

36

1.50

43

125

268

5

1.01

0.259

0.421

 

2.6

0.3

0.097

0.089

0.711

0.157

0.072

104

0

30.6

 

0.00

1

0

9

0

0

15

0

0

0.02

 

2.9

0.066

0.079

0.164

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

 

61

Broadbeans (fava beans), mature seeds, cooked, boiled, without

salt

71.54

110

460

7.60

0.40

0.81

19.65

5.4

1.82

 

 

 

 

 

 

 

36

1.50

43

125

268

5

1.01

0.259

0.421

 

2.6

0.3

0.097

0.089

0.711

0.157

0.072

104

0

30.6

 

0.00

1

0

9

0

0

15

0

0

0.02

 

2.9

0.066

0.079

0.164

0

 

 

 

 

0.0

0

0

 

62

Broadbeans (fava beans), mature seeds, raw

10.98

341

1425

26.12

1.53

3.08

58.29

25.0

5.70

 

 

 

 

 

 

 

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

3

0

32

0

0

53

0

0

0.05

 

9.0

0.254

0.303

0.627

0

 

 

 

124

0.0

0

0

 

63

Broadbeans (fava beans), mature seeds, raw

10.98

341

1425

26.12

1.53

3.08

58.29

25.0

5.70

 

 

 

 

 

 

 

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

3

0

32

0

0

53

0

0

0.05

 

9.0

0.254

0.303

0.627

0

 

 

 

124

0.0

0

0

 

64

Broccoli raab, raw

92.55

22

92

3.17

0.49

0.93

2.85

2.7

0.38

0.11

0.10

0.17

0.00

0.00

0.00

 

108

2.14

22

73

196

33

0.77

0.042

0.395

 

1.0

20.2

0.162

0.129

1.221

0.322

0.171

83

 

18.3

0.3

 

131

 

1573

0

0

2622

0

1121

1.62

 

224.0

0.050

0.026

0.130

 

 

 

 

 

 

 

 

 

65

Broccoli, flower clusters, raw

90.69

28

117

2.98

0.35

0.92

5.24

 

 

 

 

 

 

 

 

 

48

0.88

25

66

325

27

0.40

0.045

0.229

 

3.0

93.2

0.065

0.119

0.638

0.535

0.159

71

0

 

 

0.00

150

0

 

 

 

3000

 

 

 

 

 

0.054

0.024

0.167

0

 

 

 

 

 

 

 

 

66

Broccoli, leaves, raw

90.69

28

117

2.98

0.35

0.92

5.24

 

 

 

 

 

 

 

 

 

48

0.88

25

66

325

27

0.40

0.045

0.229

 

3.0

93.2

0.065

0.119

0.638

0.535

0.159

71

0

 

 

0.00

800

0

 

 

 

16000

 

 

 

 

 

0.054

0.024

0.167

0

 

 

 

 

 

 

 

 

67

Brussels sprouts, raw

86.00

43

179

3.38

0.30

1.37

8.95

3.8

2.20

0.46

0.81

0.93

0.00

0.00

0.00

 

42

1.40

23

69

389

25

0.42

0.070

0.337

 

1.6

85.0

0.139

0.090

0.745

0.309

0.219

61

0

19.1

0.8

0.00

38

0

450

6

0

754

0

1590

0.88

 

177.0

0.062

0.023

0.153

0

 

 

 

24

0.0

0

0

 

68

Buckwheat

9.75

343

1435

13.25

3.40

2.10

71.50

10.0

 

 

 

 

 

 

 

 

18

2.20

231

347

460

1

2.40

1.100

1.300

 

8.3

0.0

0.101

0.425

7.020

1.233

0.210

30

0

 

 

0.00

0

0

 

 

 

0

 

 

 

0

 

0.741

1.040

1.039

0

 

 

 

 

0.0

 

 

 

69

Buckwheat groats, roasted, dry

8.41

346

1448

11.73

2.71

2.20

74.95

10.3

 

 

 

 

 

 

 

 

17

2.47

221

319

320

11

2.42

0.624

1.618

 

8.4

0.0

0.224

0.271

5.135

1.233

0.353

42

0

54.2

2.6

0.00

0

0

 

 

 

0

 

 

 

0

 

0.591

0.828

0.828

0

 

 

 

 

0.0

 

 

 

70

Buffalo, water, cooked, roasted (Game meat,)

68.81

131

548

26.83

1.80

1.39

0.00

0.0

 

 

 

 

 

 

 

 

15

2.12

33

220

313

56

2.54

0.178

 

 

12.0

0.0

0.030

0.250

6.290

0.170

0.460

9

0

 

 

1.75

0

0

 

 

 

0

 

 

 

 

 

0.600

0.550

0.360

61

 

 

 

 

 

 

 

 

71

Burbot, cooked, dry heat (Fish,)

73.41

115

481

24.76

1.04

1.49

0.00

0.0

 

 

 

 

 

 

 

 

64

1.15

41

256

518

124

0.97

0.256

0.897

 

16.2

0.0

0.429

0.172

1.973

0.173

0.346

1

0

 

 

0.92

5

5

 

 

 

17

 

 

 

 

 

0.209

0.170

0.381

77

 

 

 

 

 

 

 

 

72

Burbot, raw (Fish,)

79.26

90

377

19.31

0.81

1.16

0.00

0.0

 

 

 

 

 

 

 

 

50

0.90

32

200

404

97

0.76

0.200

0.700

 

12.6

0.0

0.372

0.141

1.620

0.150

0.300

1

0

 

 

0.80

5

5

 

 

 

15

 

 

 

 

 

0.163

0.133

0.297

60

 

 

 

 

 

 

 

 

73

Burdock root, cooked, boiled, drained, without salt

75.64

88

369

2.09

0.14

0.98