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	21.15	1.8	3.55								49	0.77	39	93	360	4	0.38	0.089	0.270		0.9	2.6	0.039	0.058	0.320	0.353	0.279	20	0	14.3	0.2	0.00	0	0	0	0	0	0	0	0	0.46		2.0	0.023	0.035	0.055	0					0.0	0	0
74	Burdock root, raw	80.09	72	302	1.53	0.15	0.89	17.34	3.3	2.90								41	0.80	38	51	308	5	0.33	0.077	0.232		0.7	3.0	0.010	0.030	0.300	0.321	0.240	23	0	11.7	0.2	0.00	0	0	0	0	0	0	0	0	0.38		1.6	0.025	0.037	0.059	0					0.0	0	0
75	Butterbur, (fuki), raw	94.5	14	59	0.39	0.04	1.46	3.61										103	0.10	14	12	655	7	0.16	0.103	0.274		0.9	31.5	0.020	0.020	0.200	0.032	0.096	10	0			0.00	3	0				50									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
76	Butterfish, cooked, dry heat (Fish,)	66.83	187	782	22.15	10.28	1.54	0.00	0.0									28	0.64	32	308	481	114	0.99	0.069	0.019		46.8	0.0	0.146	0.192	5.769	0.865	0.346	17	0			1.83	33	33				109									83
77	Butterfish, raw (Fish,)	74.13	146	611	17.28	8.02	1.20	0.00	0.0									22	0.50	25	240	375	89	0.77	0.054	0.015		36.5	0.0	0.120	0.150	4.500	0.750	0.300	15	0			1.90	30	30				100						3.380	3.380	0.590	65
78	Butternuts, dried (Nuts,)	3.34	612	2561	24.90	56.98	2.73	12.05	4.7									53	4.02	237	446	421	1	3.13	0.450	6.560		17.2	3.2	0.383	0.148	1.045	0.633	0.560	66	0			0.00	6	0				124						1.306	10.425	42.741	0					0.0
79	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	95.55	12	48	1.56	0.16	0.95	1.78	1.0	0.83								93	1.04	11	29	371	34	0.17	0.019	0.144		0.4	26.0	0.032	0.063	0.428	0.079	0.166	41	0	12.1	0.2	0.00	212	0	2549	1	0	4249	0	38	0.09		34.0	0.021	0.012	0.077	0					0.0	0	0
80	Cabbage, chinese (pak-choi), raw	95.32	13	55	1.50	0.20	0.80	2.18	1.0	1.18								105	0.80	19	37	252	65	0.19	0.021	0.159		0.5	45.0	0.040	0.070	0.500	0.088	0.194	66	0	6.4	0.3	0.00	223	0	2681	1	0	4468	0	40	0.09		45.5	0.027	0.015	0.096	0					0.0	0	0
81	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	92.52	24	100	1.21	0.18	0.72	5.37	2.3									47	0.56	15	23	246	18	0.18	0.023	0.159		0.9	51.0	0.050	0.030	0.300	0.140	0.095	57	0			0.00	6	0				126						0.023	0.013	0.087	0				11
82	Cabbage, cooked, boiled, drained, without salt	92.57	23	97	1.27	0.06	0.59	5.51	1.9	2.79	0.00	1.62	1.16	0.00	0.00	0.00	0.00	48	0.17	15	33	196	8	0.20	0.017	0.205	1.0	0.6	37.5	0.061	0.038	0.248	0.174	0.112	30	0	20.3	0.3	0.00	4	0	48	0	0	80	0	27	0.14		108.7	0.000	0.019	0.023	0				10	0.0	0	0
83	Cabbage, red, cooked, boiled, drained, without salt	90.84	29	122	1.51	0.09	0.62	6.94	2.6	3.32	0.71	1.42	1.20	0.00	0.00	0.00	0.00	42	0.66	17	33	262	28	0.25	0.054	0.223		2.3	34.4	0.071	0.060	0.382	0.154	0.225	24	0	21.4	0.1	0.00	2	0	20	0	0	33	0	20	0.12		47.6	0.011	0.007	0.043	0					0.0	0	0
84	Cabbage, red, raw	90.39	31	130	1.43	0.16	0.64	7.37	2.1	3.83	0.60	1.74	1.48	0.00	0.00	0.00	0.00	45	0.80	16	30	243	27	0.22	0.017	0.243		0.6	57.0	0.064	0.069	0.418	0.147	0.209	18	0	17.1	0.1	0.00	56	0	670	0	0	1116	20	329	0.11		38.2	0.021	0.012	0.080	0					0.0	0	0
85	Cabbage, savoy, cooked, boiled, drained, without salt	92.00	24	100	1.80	0.09	0.70	5.41	2.8									30	0.38	24	33	184	24	0.23	0.052	0.152		0.7	17.0	0.051	0.020	0.024	0.159	0.152	46	0			0.00	44	0				889						0.012	0.007	0.043	0
86	Cabbage, savoy, raw	91.00	27	113	2.00	0.10	0.80	6.10	3.1	2.27								35	0.40	28	42	230	28	0.27	0.062	0.180		0.9	31.0	0.070	0.030	0.300	0.187	0.190	80	0	12.3	0.5	0.00	50	0	600	0	0	1000	0	77	0.17		68.8	0.013	0.007	0.049	0					0.00	0	0
87	Cantaloupe, raw (Melon,)	90.15	34	141	0.84	0.19	0.65	8.16	0.9	7.86	4.35	1.54	1.87	0.00	0.04	0.06	0.03	9	0.21	12	15	267	16	0.18	0.041	0.041		0.4	36.7	0.041	0.019	0.734	0.105	0.072	21	0	7.6	0.1	0.00	169	0	2020	16	1	3382	0	26	0.05		2.5	0.051	0.003	0.081	0				10	0.0	0	0
88	Carambola, (starfruit), raw	91.38	31	128	1.04	0.33	0.52	6.73	2.8	3.98								3	0.08	10	12	133	2	0.12	0.137	0.037		0.6	34.4	0.014	0.016	0.367	0.391	0.017	12	0	7.6		7.6	3	0	25	24	0	61	0	66	0.15		0.0	0.019	0.030	0.184	0					0.0	0	0
89	Caraway seed (Spices,)	9.87	333	1393	19.77	14.59	5.87	49.9	38.0	0.64								689	16.23	258	568	1351	17	5.50	0.910	1.300		12.1	21.0	0.383	0.379	3.606		0.360	10	0	24.7		0.00	18	0	189	0	58	363	6	205	2.50		0.0	0.620	7.125	3.272	0				76	0.0	0	0
90	Cardamom (Spices,)	8.28	311	1303	10.76	6.70	5.78	68.47	28.0									383	13.97	229	178	1119	18	7.47	0.383	28.000			21.0	0.198	0.182	1.102		0.230					0.00	0	0				0				0		0.680	0.870	0.430	0				46
	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
91	Caribou, cooked, roasted (Game meat,)	62.43	167	699	29.77	4.42	1.50	0.00	0.0	0.00								22	6.17	27	233	310	60	5.26	0.263	0.087		13.6	3.0	0.250	0.900	5.790	2.680	0.320	5	0	122.6	16.1	6.64	0	0	0	0	0	0	0	0	0.40	0	1.4	1.700	1.330	0.620	109					0.0	0	0
92	Carissa, (natal-plum), raw	84.17	62	259	0.50	1.30	0.40	13.63										11	1.31	16	7	260	3		0.210				38.0	0.040	0.060	0.200							0.00	2	0				40									0
93	Carp, cooked, dry heat (Fish,)	69.63	162	678	22.86	7.17	1.87	0.00	0.0									52	1.59	38	531	427	63	1.90	0.073	0.050		16.2	1.6	0.140	0.070	2.100	0.870	0.219	17	0			1.47	10	10				32						1.388	2.985	1.835	84
94	Carp, raw (Fish,)	76.31	127	531	17.83	5.60	1.46	0.00	0.0	0.00								41	1.24	29	415	333	49	1.48	0.057	0.042		12.6	1.6	0.115	0.055	1.640	0.750	0.190	15	0	65.0		1.53	9	9	0	0	0	30	0	0	0.63		0.1	1.083	2.328	1.431	66					0.0	0	0
95	Carrots, baby, raw	90.35	35	145	0.64	0.13	0.63	8.24	2.9	4.76	2.72	1.04	1.00	0.00	0.00	0.00	0.00	32	0.89	10	28	237	78	0.17	0.100	0.151		0.9	2.6	0.030	0.036	0.556	0.401	0.105	27	0	7.5	0.1	0.00	690	0	6391	3767	0	13790	0	358			9.4	0.023	0.007	0.065	0
96	Carrots, cooked, boiled, drained, without salt	90.17	35	147	0.76	0.18	0.67	8.22	3.0	3.45	2.70	0.40	0.36	0.00	0.00	0.00	0.17	30	0.34	10	30	235	58	0.20	0.017	0.155	47.5	0.7	3.6	0.066	0.044	0.645	0.232	0.153	14	0	8.8	0.1	0.00	852	0	8332	3776	0	17033	0	687	1.03		13.7	0.030	0.006	0.089	0					0.0	0	0
97	Carrots, raw	88.29	41	173	0.93	0.24	0.97	9.58	2.8	4.74	3.59	0.59	0.55	0.00	0.00	0.00	1.43	33	0.30	12	35	320	69	0.24	0.045	0.143	3.2	0.1	5.9	0.066	0.058	0.983	0.273	0.138	19	0	8.8	0.4	0.00	835	0	8285	3477	0	16706	1	256	0.66		13.2	0.037	0.014	0.117	0					0.0	0	0
98	Casaba, raw (Melon,)	91.85	28	118	1.11	0.10	0.36	658	0.9	5.69								11	0.34	11	5	182	9	0.07	0.060	0.035		0.4	21.8	0.015	0.031	0.232	0.084	0.163	8	0	7.6		0.00	0	0	0	0	0	0	0	26	0.05		2.5	0.025	0.002	0.039	0					0.0	0	0
99	Casaba, raw (Melons,)	91.85	28	118	1.11	0.10	0.36	6.58	0.9	5.69								11	0.34	11	5	182	9	0.07	0.060	0.035		0.4	21.8	0.015	0.031	0.232	0.084	0.163	8	0	7.6		0.00	0	0	0	0	0	0	0	26	0.05		2.5	0.025	0.002	0.039	0					0.0	0	0
100	Cashew nuts, dry roasted, without salt added (Nuts,)	1.70	574	2402	15.31	46.35	3.95	32.69	3.0	5.01								45	6.00	260	490	5.65	16	5.60	2.22	0.826		11.7	0.0	0.200	0.200	1.400	1.217	0.256	69	0	61.0		0.00	0	0	0	0	0	0	0	23	0.92		34.7	9.157	27.317	7.836	0				158	0.00		0
101	Cashew nuts, raw (1) (Nuts,)	5.20	553	2317	18.22	43.85	2.54	30.19	3.3	5.91	5.81	0.05	0.05	0.00	0.00	0.00	23.49	37	6.68	292	593	660	12	5.78	2.195	1.655		19.9	0.5	0.423	0.058	1.062	0.864	0.417	25	0			0.00	0	0	0	0	0	0	0	22	0.90		34.1	7.783	23.797	7.845	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

**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

**Lists of Whole Foods Based on Nutrient Content**
Beta-sitosterol	Betaine	Calcium	Campesterol	Carbohydrate
Carotene alpha	Carotene beta	Cholesterol	Choline	Copper
Cryptoxanthin beta	Energy - kcal	Energy - kj	Fatty acids monounsaturated	Fatty acids polyunsaturated
Fatty acids saturated	Fiber	Fluoride	Folate	Folic Acid
Fructose	Galactose	Glucose	Iron	Lactose
Lutein zeaxanthin	Lycopene	Magnesium	Maltose	Manganese
Niacin	Pantothenic acid	Phosphorus	Phytoserols	potassium
Protein	Retinol	Riboflavin	Selenium	Sodium
Starch	Stigmasterol	Sucrose	Sugars - total	Thiamin
Total lipids	Vitamin K	Vitamin A	Vitamin A RAE	Vitamin B-6
Vitamin B-12	Vitamin C	Vitamin D	Vitamin E alpha-tocopherol	Water
Zinc

. . . . . . . . . . . . .