The Ultimate Nutrition Tables!

Carbohydrate

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.

**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	Protein as Percentage	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

The data in these nutrient tables comes from the USDA's National Nutrition Database for Standard
Reference, Release 22. Feel free to notify us of any errors. https://fdc.nal.usda.gov/

Not every food item is tested for every known nutrient. Any blank (empty) cells on our tables
represent no available data for those nutrients in those foods in the National Nutrition Database.

	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
1	Casaba, raw (Melon,)	91.85	28	1.11	0.10	658	0.9	5.69								0.025	0.002	0.039	0
2	Tapioca, pearl, dry	10.99	358	0.19	0.02	88.69	0.9	3.35								0.005	0.005	0.003	0
3	Cinnamon, ground (Spices,)	10.58	247	3.99	1.24	80.59	53.1	2.17	0.02	1.04	1.11	0.00	0.00	0.00		0.345	0.246	0.068	0
4	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	9.36	361	7.90	1.07	80.02	19.2	0.43	0.00	0.43	0.00	0.00	0.00	0.00	39.5	0.147	0.196	0.316	0
5	Raisins, golden seedless	14.97	302	3.39	0.46	79.52	4.0	59.19								0.151	0.019	0.135	0
6	Raisins, seedless	15.43	299	3.07	0.46	79.18	3.7	59.19	0.45	27.75	29.68	0.00	0.00	0.00	2.70	0.58	0.051	0.037	0
7	Raisins, seeded	16.57	296	2.52	0.54	78.47	6.8									0.178	0.022	0.159	0
8	Barley, pearled, raw	10.09	352	9.91	1.16	77.72	15.6	0.80								0.244	0.149	0.560	0
9	Rye	10.6	338	10.34	1.63	75.86	15.1	0.98	0.71	0.16	0.11	0.00	0.00	0.00		0.197	0.208	0.767	0
10	Wheat, soft white	10.42	340	10.69	1.99	75.36	12.7	0.41								0.368	0.227	0.837	0
11	Dates, deglet noor	20.53	282	2.45	0.39	75.03	8.0	63.35	23.84	19.87	19.56	0.00	0.12	0.00		0.032	0.036	0.019	0
12	Bay leaf (Spices,)	5.44	313	7.61	8.36	74.97	26.3									2.280	1.640	2.290	0
13	Dates, medjool	21.32	277	1.81	0.15	74.97	6.7	66.47	0.53	33.68	31.95	0.00	0.30	0.00
14	Buckwheat groats, roasted, dry	8.41	346	11.73	2.71	74.95	10.3									0.591	0.828	0.828	0
15	Wild rice, raw	7.76	357	14.73	1.08	74.90	6.2	2.50	0.67							0.156	0.159	0.676	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
16	Wheat, soft red winter	12.17	331	10.35	1.56	74.24	12.5	0.41								0.289	0.178	0.656	0
17	Currants, zante, dried	19.21	283	4.08	0.27	74.08	6.8	67.28								0.028	0.047	0.180	0
18	Millet, raw	8.67	378	11.02	4.22	72.85	8.5									0.723	0.773	2.134	0
19	Triticale	10.51	336	13.05	2.09	72.13										0.366	0.211	0.913	0
20	Allspice, ground ( Spices,)	8.46	263	6.09	8.69	72.12	21.6									2.550	0.660	2.360	0
21	Buckwheat	9.75	343	13.25	3.40	71.50	10.0									0.741	1.040	1.039	0
22	Kamut, uncooked	10.95	337	14.70	2.20	70.38	9.1	8.19	0.52	0.86	0.18	0.00	6.63	0.00	52.41	0.192	0.214	0.616
23	Spelt, uncooked	11.02	338	14.57	2.43	70.19	10.7	6.82	0.59	0.84	0.24	0.00	5.15	0.00	53.92	0.406	0.445	1.258	0
24	Oregano, dried (Spices,)	9.93	265	9.00	4.28	68.92	42.5	4.09	0.91	1.90	1.13	0.00	0.00	0.15		1.551	0.716	1.369	0
25	Savory, ground (Spices,)	9.00	272	6.73	5.91	68.73	45.7									3.260			0
26	Cardamom (Spices,)	8.28	311	10.76	6.70	68.47	28.0									0.680	0.870	0.430	0
27	Oats	8.22	389	16.89	6.90	66.27	10.6									1.217	2.178	2.535	0
28	Saffron (Spices,)	11.90	310	11.43	5.85	65.37	3.9									1.586	0.429	2.067	0
29	Amaranth, uncooked	11.29	371	13.56	7.02	65.25	6.7	1.69	1.40	0.27	0.01			0.00	57.27	1.459	1.685	2.778	0
30	Turmeric, ground (Spices,)	11.36	354	7.83	9.88	64.93	21.1	3.21	2.38	0.38	0.45	0.00	0.00	0.00		3.120	1.660	2.180	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
31	Pepper, black (Spices,)	10.51	255	10.95	3.26	64.81	26.5	0.64								0.980	1.010	1.130	0
32	Quinoa, uncooked	13.28	368	14.12	6.07	64.16	7.0								52.22	0.706	1.613	3.292	0
33	French, mature seeds, raw (Beans,)	10.77	343	18.81	2.02	64.11	25.2									0.221	0.138	1.207	0
34	Rosemary, dried (Spices,)	9.31	331	4.88	15.22	64.06	42.6									7.371	3.014	2.339	0
35	Thyme, dried (Spices,)	7.79	276	9.11	7.43	63.94	37.0	1.71								2.730	0.470	1.190	0
36	Plums, dried (prunes), uncooked	30.92	240	2.18	0.38	63.88	7.1	38.13	0.15	25.46	12.45	0.00	0.06	0.00	5.11	0.088	0.053	0.062	0
37	Adzuki, mature seeds, raw (Beans,)	13.44	329	19.87	0.53	62.90	12.7									0.191			0
38	Pigeon peas (red gram), mature seeds, raw	10.59	343	21.70	1.49	62.78	15.0									0.330	0.012	0.814	0
39	Mung beans, mature seeds, raw	9.05	347	23.86	1.15	62.62	16.3	6.60								0.348	0.161	0.384	0
40	Tamarinds, raw	31.40	239	2.80	0.60	62.50	5.1	57.40								0.272	0.181	0.059	0
41	Great northern, mature seeds, raw (Beans,)	10.7	339	21.86	1.14	62.37	20.2	2.26								0.356	0.053	0.477	0
42	Black, mature seeds, raw (Beans,)	11.02	341	21.60	1.42	62.36	15.2	2.12								0.366	0.123	0.610	0
43	Small white, mature seeds, raw (Beans,)	11.71	336	21.11	1.18	62.25	24.9									0.304	0.102	0.507	0
44	Yardlong beans, mature seeds, raw	8.43	347	24.33	1.31	61.91	11.0									0.339	0.114	0.565	0
45	Mothbeans, mature seeds, raw	9.68	343	22.94	1.61	61.52										0.364	0.129	0.750	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
46	Cloves, ground (Spices,)	6.86	323	5.98	20.07	61.21	34.2	2.38	0.02	1.14	1.07	0.00	0.00	0.15		5.438	1.471	7.088	0
47	Hyacinth beans, mature seeds, raw	9.38	344	23.90	1.39	60.76										0.288			0
48	Sage, ground (Spices,)	7.96	315	10.63	12.75	60.73	40.3	1.71								7.030	1.870	1.760	0
49	Yellow, mature seeds, raw (Beans,)	11.10	345	22.00	2.60	60.70	25.1									0.671	0.226	1.118	0
50	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	11.53	364	19.30	6.04	60.65	17.4	10.7								0.626	1.358	2.694	0
51	Marjoram, dried (Spices,)	7.64	271	12.66	7.04	60.56	40.3	4.09								0.529	0.940	4.405	0
52	Peas, split, mature seeds, raw	11.27	341	24.55	1.16	60.37	25.5	8.00								0.161	0.242	0.495	0
53	White, mature seeds, raw (Beans,)	11.32	333	23.36	0.85	60.27	15.2	2.11								0.219	0.074	0.364	0
54	Lentils, raw	10.40	353	25.80	1.06	60.08	30.5	2.03	1.47	0.00	0.27	0.00	0.30	0.00		0.156	0.189	0.516	0
55	Cranberry (roman), mature seeds, raw (Beans,)	12.39	335	23.03	1.23	60.05	24.7									0.316	0.106	0.527	0
56	Lentils, pink, raw	11.79	345	24.95	2.17	59.15	10.8									0.379	0.500	1.137	0
57	Mungo beans, mature seeds, raw	10.80	341	25.21	1.64	58.99	18.3									0.114	0.085	1.071	0
58	Fenugreek seed (Spices,)	8.84	323	23.00	6.41	58.35	24.6									1.460			0
59	Broadbeans (fava beans), mature seeds, raw	10.98	341	26.12	1.53	58.29	25.0	5.70								0.254	0.303	0.627	0
60	Broadbeans (fava beans), mature seeds, raw	10.98	341	26.12	1.53	58.29	25.0	5.70								0.254	0.303	0.627	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
61	Sisymbrium sp. seeds, whole, dried (Seeds,)	6.10	318	12.14	4.60	58.26										0.902	1.486	2.023	0
62	Curry powder (Spices,)	9.52	325	12.66	13.81	58.15	33.2	2.76	0.62	1.14	0.79	0.00	0.00	0.21		2.237	5.551	2.557	0
63	Pepper, red or cayenne	8.05	318	12.01	17.27	56.63	27.2	10.34								3.260	2.750	8.370	0
64	Paprika (Spices,)	9.54	289	14.76	12.95	55.74	37.4	10.34	0.81	2.63	6.71	0.00	0.00	0.19		2.100	1.230	8.320	0
65	Dill seed (Spices,)	7.70	305	15.98	14.54	55.17	21.1									0.730	9.410	1.010	0
66	Coriander seed (Spices,)	8.86	298	12.37	17.77	54.99	41.9									0.990	13.580	1.750	0
67	Chili powder (Spices,)	7.79	314	12.26	16.76	54.66	34.2	7.19	0.76	2.14	4.29	0.00	0.00	0.00		2.953	3.574	7.458	0
68	Pinon Nuts, roasted (Navajo)	5.00	541	7.41	34.08	51.06	43.4		3.45	0.15	0.30	0.00	0.00		5.50	3.210	15.570	14.420
69	Mace, ground (Spices,)	8.17	475	6.71	32.38	50.50	20.2									9.510	11.170	4.390	0
70	Tarragon, dried (Spices,)	7.74	295	22.77	7.24	50.22	7.4									1.881	0.474	3.698	0
71	Anise seed ( Spices,)	9.54	337	17.60	15.9	50.02	14.6									0.586	9.780	3.150	0
72	Caraway seed (Spices,)	9.87	333	19.77	14.59	49.9	38.0	0.64								0.620	7.125	3.272	0
73	Nutmeg, ground (Spices,)	6.23	525	5.84	36.31	49.29	20.8	28.49								25.940	3.220	0.350	0
74	Chervil, dried (Spices,)	7.20	237	23.20	3.9	49.10	11.3									0.169	1.399	1.800	0
75	Chestnuts, chinese, raw (Nuts,)	43.95	224	4.20	1.11	49.07										0.164	0.581	0.288	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
76	Breadnuttree seeds, raw (Seeds,)	45.00	217	5.97	0.99	46.28										0.267	0.126	0.527	0
77	Chestnuts, european, raw, unpeeled (Nuts,)	48.65	213	2.42	2.26	45.54	8.1									0.425	0.780	0.894	0
78	Cumin seed (Spices,)	8.06	375	17.81	22.27	44.24	10.5	2.25								1.535	14.040	3.279	0
79	Chia seeds, dried (Seeds,)	4.90	490	15.62	30.75	43.85	37.7									3.176	2.115	23.335	0
80	Wheat, sprouted	47.75	198	7.49	1.27	42.53	1.1									0.206	0.151	0.557	0
81	Celery seed (Spices,)	6.04	392	18.07	25.27	41.35	11.8	0.67								2.190	15.930	3.720	0
82	Acorns, raw (Nuts,)	27.9	387	6.15	23.86	40.75										3.102	15.109	4.596	0
83	Lupins, mature seeds, raw	10.44	371	36.17	9.74	40.38										1.156	3.940	2.439	0
84	Ginkgo nuts, raw (Nuts,)	55.20	182	4.32	1.68	37.60										0.319	0.619	0.618	0
85	Mustard seed, yellow	6.86	469	24.94	28.76	34.94	14.7	6.79	3.69	2.88	0.02	0.00	0.00	0.20		1.460	19.83	5.390	0
86	Chestnuts, japanese, raw (Nuts,)	61.41	154	2.25	0.53	34.91										0.078	0.278	0.138	0
87	Safflower seed kernels, dried (Seeds,)	5.62	517	16.18	38.45	34.29										3.682	4.848	28.223	0
88	Sapotes, (marmalade plum), raw	62.43	134	2.12	0.60	33.76	2.6												0
89	Chestnuts, chinese, boiled and steamed (Nuts,)	61.57	153	2.88	0.76	33.64										0.112	0.399	0.197	0
90	Chokecherries, raw, pitted (Northern Plains Indians)	60.72	162	3.04	1.69	33.62	20.0	9.37	0.07	4.95	4.35	0.00	0.00	0.00
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
91	Beechnuts, dried (Nuts,)	6.60	576	6.20	50.00	33.50										5.719	21.892	20.089	0
92	Persimmons, native, raw	64.40	127	0.80	0.40	33.50													0
93	Garlic, raw	58.58	149	6.36	0.50	33.06	2.1	1.00								0.089	0.011	0.249	0
94	Cashew nuts, dry roasted, without salt added (Nuts,)	1.70	574	15.31	46.35	32.69	3.0	5.01								9.157	27.317	7.836	0
95	Plantains, raw	65.28	122	1.30	0.37	31.89	2.3	15.00								0.143	0.032	0.069	0
96	Kamut, cooked	61.42	146	6.45	0.91	30.46	3.9												0
97	Cashew nuts, raw (1) (Nuts,)	5.20	553	18.22	43.85	30.19	3.3	5.91	5.81	0.05	0.05	0.00	0.00	0.00	23.49	7.783	23.797	7.845	0
98	Breadfruit seeds, raw (Seeds,)	56.27	191	7.40	5.59	29.24	5.2									1.509	0.712	2.977	0
99	Flaxseed (Seeds,)	6.96	534	18.29	42.16	28.88	27.3	1.55	1.15	0.40	0.00	0.00	0.00	0.00		3.663	7.527	28.730	0
100	Rice, white, medium-grain, cooked	68.61	130	2.38	0.21	28.59	0.3									0.057	0.065	0.056	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
101	Barley, pearled, cooked	68.80	123	2.26	0.44	28.22	3.8	0.28								0.093	0.057	0.214	0
102	Rice, white, long-grain, regular, cooked	684.	130	2.69	0.28	28.17	0.4	0.05								0.077	0.088	0.076	0
103	Poppy seed (Spices,)	59.5	525	17.99	41.56	28.13	19.5	2.99	2.33	0.37	0.29	0.00	0.00	0.00		4.517	5.982	28.569	0
104	Mustard seed, ground (Spices,)	5.27	508	26.08	36.24	28.09	12.2	6.79	3.69	2.88	0.02	0.00	0.00	0.20		1.989	22.518	10.088	0
105	Pistachio nuts, raw (1) (Nuts,)	3.97	557	20.61	44.44	27.97	10.3	7.64	7.00	0.27	0.17	0.00	0.20		1.67	5.440	23.319	13.455	0
106	Pink, mature seeds, cooked, boiled, without salt (Beans,)	61.2	149	9.06	0.49	27.91	5.3	0.36								0.126	0.042	0.210	0
107	Yam, raw	69.60	118	1.53	0.17	27.88	4.1	0.50								0.037	0.006	0.076	0
108	Chestnuts, european, boiled and steamed (Nuts,)	68.15	131	2.00	1.38	27.76										0.260	0.476	0.545	0
109	Pistachio nuts, dry roasted, without salt added (Nuts,)	1.99	571	21.35	45.97	27.65	10.3	7.81	7.26	0.23	0.13	0.00	0.19		1.38	5.555	24.216	13.899	0
110	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	60.21	164	8.86	2.59	27.42	7.6	4.80								0.269	0.583	1.156	0
111	Breadfruit, raw	70.65	103	1.07	0.23	27.12	4.9	11.0								0.048	0.034	0.066	0
112	Peas, mature seeds, sprouted, raw	62.27	124	8.80	0.68	27.11										0.124	0.061	0.326	0
113	Durian, raw or frozen	64.99	147	1.47	5.33	27.09	3.8												0
114	Taro, raw	70.64	112	1.50	0.20	26.46	4.1	0.40								0.041	0.016	0.083	0
115	Spelt, cooked	66.56	127	5.50	0.85	26.44	3.9								19.57				0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
116	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	62.95	143	9.01	0.65	26.22	9.0	0.34	0.34	0.00	0.00	0.00	0.00	0.00	15.15	0.136	0.133	0.235	0
117	Navy, mature seeds, cooked, boiled, without salt (Beans,)	63.81	140	8.23	0.62	26.05	10.5	0.37	0.37	0.00	0.00	0.00	0.00	0.00	15.40	0.098	0.142	0.490
118	Beans, small white, mature seeds, cooked, boiled, without salt	63.24	142	8.97	0.64	25.81	10.4									0.166	0.056	0.276	0
119	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	62.98	144	9.16	1.08	25.27	10.4									0.279	0.094	0.466	0
120	Custard-apple, (bullock's-heart), raw	71.50	101	1.70	0.60	25.20	2.4									0.231			0
121	White, mature seeds, cooked, boiled, without salt (Beans,)	63.08	139	9.73	0.35	25.09	6.3	0.34								0.091	0.031	0.152	0
122	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	66.29	128	7.52	0.10	24.77	7.3									0.036			0
123	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	64.65	136	9.34	0.46	24.46	10.0									0.119	0.040	0.199	0
124	Sunflower seed kernels, dry roasted, without salt (Seeds,)	1.20	582	19.33	49.80	24.07	11.1	2.73								5.219	9.505	32.884	0
125	French, mature seeds, cooked, boiled, without salt (Beans,)	66.57	129	7.05	0.76	24.02	9.4									0.083	0.052	0.453	0
126	Jackfruit, raw	73.23	94	1.47	0.30	24.01	1.6									0.063	0.044	0.086	0
127	Rowal, raw	71.40	111	2.30	2.00	23.90	6.2	14.10	12.50	1.10	0.50	0.00	0.00	0.00		0.245
128	Pigeonpeas, immature seeds, raw	65.88	136	7.20	1.64	23.88	5.1	3.00								0.354	0.013	0.873	0
129	Black, mature seeds, cooked, boiled, without salt (Beans,)	65.74	132	8.86	0.54	23.71										0.139	0.047	0.231	0
130	Millet, cooked	71.41	119	3.51	1.00	23.67	1.3	0.13								0.172	0.184	0.508	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
131	Lima beans, immature seeds, cooked, boiled, drained, without salt	67.17	123	6.81	0.32	23.64	5.3	1.63								0.073	0.019	0.154	0
132	Sugar-apples, (sweetsop), raw	73.23	94	2.06	0.29	23.64	4.4									0.048	0.114	0.040	0
133	Sugar-apples, (sweetsop), raw	73.23	94	2.06	0.29	23.64	4.4									0.048	0.114	0.040	0
134	Wasabi, root, raw	69.11	109	4.80	0.63	23.54	7.8												0
135	Rice, brown, medium	72.96	112	2.32	0.83	23.51	1.8									0.165	0.300	0.296	0
136	Sesame seeds, whole, dried (Seeds,)	4.69	573	17.73	49.67	23.45	11.8	0.30								6.957	18.759	21.773	0
137	Passion-fruit, (granadilla), purple, raw	72.93	97	2.20	0.70	23.38	10.4	11.20								0.059	0.086	0.411	0
138	Rice, brown, long-grain, cooked	73.09	111	2.58	0.90	22.96	1.8	0.35	0.35	0.00	0.00	0.00	0.00	0.00		0.180	0.327	0.323	0
139	Bananas, raw	74.91	89	1.09	0.33	22.84	2.6	12.23	2.39	4.98	4.85	0.00	0.01	0.00	5.38	0.112	0.032	0.073	0
140	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	66.94	127	8.67	0.50	22.80	6.4	0.32								0.073	0.039	0.278	0
141	Lentils, sprouted, raw	67.34	106	8.96	0.55	22.14										0.057	0.104	0.219	0
142	Cottonseed kernels, roasted (glandless) (Seeds,)	4.65	506	32.59	36.29	21.90	5.5									9.699	6.919	18.068	0
143	Almonds (1,2) (Nuts,)	4.70	575	21.22	49.42	21.67	12.2	3.89	3.6	0.12	0.09	0.00	0.04	0.05	0.74	3.731	30.889	12.070	0
144	Peanuts, all types, dry-roasted, without salt	1.55	585	23.68	49.66	21.51	8.0	4.18								6.893	24.640	15.694	0
145	Wild rice, cooked	73.93	101	3.99	0.34	21.34	1.8	0.73	0.33	0.20	0.20					0.049	0.050	0.213	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
146	Quinoa, cooked	71.61	120	4.40	1.92	21.30	2.8								17.63				0
147	Burdock root, cooked, boiled, drained, without salt	75.64	88	2.09	0.14	21.15	1.8	3.55								0.023	0.035	0.055	0
148	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	69.00	118	8.33	0.45	21.09	7.0									0.140	0.021	0.187	0
149	Yardlong beans, mature seeds, cooked, boiled, without salt	68.80	118	8.29	0.45	21.09	3.8									0.116	0.039	0.193	0
150	Mothbeans, mature seeds, cooked, boiled, without salt	69.23	117	7.81	0.55	20.96										0.124	0.044	0.256	0
151	Hyacinth beans, mature seeds, cooked, boiled, without salt	69.13	117	8.14	0.58	20.70										0.099			0
152	Arrowhead, raw	72.48	99	5.33	0.29	20.23													0
153	Jujube, raw	77.86	79	1.20	0.20	20.23													0
154	Lima beans, immature seeds, raw	70.24	113	6.84	0.86	20.17	4.9	1.48								0.198	0.050	0.419	0
155	Sunflower seed kernels, dried (Seeds,)	4.73	584	20.78	51.46	20.00	8.6	2.62	2.50							4.455	18.528	23.137	0
156	Sapodilla, raw	78.00	830	0.44	1.10	19.96	5.3									0.194	0.521	0.011	0
157	Crabapples, raw	78.94	76	0.40	0.30	19.95										0.048	0.012	0.088	0
158	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	71.54	110	7.60	0.40	19.65	5.4	1.82								0.066	0.079	0.164	0
159	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	71.54	110	7.60	0.40	19.65	5.4	1.82								0.066	0.079	0.164	0
160	Pine nuts, pinyon, dried (Nuts,)	5.90	629	11.57	60.98	19.30	10.7									9.377	22.942	25.668	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
161	Almonds, dry roasted, without salt added (Nuts,)	2.6	597	22.09	52.83	19.29	11.8	4.90	4.72	0.04	0.00	0.00	0.14		70.1	4.047	33.658	12.649	0
162	Figs, raw	79.11	74	0.75	0.30	19.18	2.9	16.26								0.060	0.066	0.144	0
163	Corn, sweet, white, raw	75.96	86	3.22	1.18	19.02	2.7	3.22								0.182	0.347	0.559	0
164	Cowpeas (blackeyes), immature seeds, raw	77.20	90	2.95	0.35	18.83	5.0	3.00								0.090	0.032	0.150	0
165	Corn, sweet, yellow, raw	76.05	86	3.27	1.35	18.70	2.0	6.26	0.89	3.43	1.94	0.00	0.00	0.00	5.70	0.325	0.432	0.487	0
166	Pomegranates, raw (1)	77.93	83	1.67	1.17	18.70	4.0	13.67								0.120	0.093	0.079	0
167	Amaranth grain, cooked	75.16	102	3.80	1.58	18.69	2.1								16.23
168	Persimmons, japanese, raw	80.32	70	0.58	0.19	18.59	3.6	12.53	1.54	5.44	5.56					0.020	0.037	0.043	0
169	Elderberries, raw	79.8	73	0.66	0.50	18.40	7.0									0.023	0.080	0.247	0
170	Hickorynuts, dried (Nuts,)	2.65	657	12.72	64.37	18.25	6.4									7.038	32.611	21.886	0
171	Grapes, red or green (European type, such as Thompson seedless), raw	80.54	69	0.72	0.16	18.10	0.9	15.48	0.15	7.20	8.13	0.00	0.00	0.00	0.00	0.054	0.007	0.048	0
172	Parsnips, raw	79.53	75	1.20	0.30	17.99	4.9	4.80								0.050	0.112	0.047	0
173	Ginger root, raw	78.89	80	1.82	0.75	17.77	2.0	1.70								0.203	0.154	0.154	0
174	Cherimoya, raw	79.39	74	1.65	0.62	17.70	2.3		1.30										0
175	Fava, in pod, raw (Beans,)	72.60	88	7.92	0.73	17.63										0.118	0.104	0.342	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
176	Abiyuch, raw	79.90	69	1.50	0.10	17.60	5.3	8.55	0.05	4.50	3.80	0.00	0.20	0.00		0.014
177	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	2.52	646	15.03	62.40	17.60	9.4	4.89	4.75	0.07	0.07	0.00	0.00		1.10	4.511	46.608	8.463	0
178	Chicory roots, raw	80.00	73	1.40	0.20	17.51										0.048	0.004	0.087	0
179	Jerusalem-artichokes, raw	78.01	73	2.00	0.01	17.44	1.6	9.60								0.000	0.004	0.001	0
180	Guavas, strawberry, raw	80.66	69	0.58	0.60	17.36	5.4									0.172	0.055	0.253	0
181	Burdock root, raw	80.09	72	1.53	0.15	17.34	3.3	2.90								0.025	0.037	0.059	0
182	Lotus seeds, raw (Seeds,)	77.00	89	4.13	0.53	17.28										0.088	0.104	0.312	0
183	Lotus root, raw	79.10	74	2.60	0.10	17.23	4.9									0.030	0.020	0.020	0
184	Grapes, american type (slip skin), raw	81.30	67	0.63	0.35	17.15	0.9	16.25								0.114	0.014	0.102	0
185	Parsnips, cooked, boiled, drained, without salt	80.24	71	1.32	0.30	17.01	3.6	4.80								0.050	0.112	0.047	0
186	Mangos, raw	81.71	65	0.51	0.27	17.00	1.8	14.80								0.066	0.101	0.051	0
187	Soursop, raw	81.16	66	1.00	0.30	16.84	3.3	13.54								0.051	0.090	0.069	0
188	Hazelnuts or filberts (1) (Nuts,)	5.31	628	14.95	60.75	16.70	9.7	4.34	4.20	0.07	0.07	0.00	0.00		0.48	4.464	45.652	7.920	0
189	Litchis, raw	81.76	66	0.83	0.44	16.53	1.3	15.23								0.099	0.120	0.132	0
190	Mountain yam, hawaii, raw	81.44	67	1.34	0.10	16.31										0.022	0.004	0.045	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
191	Mouse nuts, seedlings (Alaska Native)	73.00	104	7.30	1.10	16.30
192	Peanuts, all types, raw	6.50	5.67	25.80	49.24	16.13	8.5	3.97								6.834	24.429	15.559	0
193	Mouse nuts, roots (Alaska Native)	77.20	81	3.90	0.10	16.10
194	Lotus root, cooked, boiled, drained, without salt	81.42	66	1.58	0.07	16.02	3.1	0.50								0.021	0.014	0.014	0
195	Cherries, sweet, raw	82.25	63	1.06	0.20	16.01	2.1	12.82	0.15	6.59	5.37	0.00	0.12	0.59	0.00	0.038	0.047	0.052	0
196	Kumquats, raw	80.85	71	1.88	0.86	15.90	6.5	9.36								0.103	0.154	0.171	0
197	Java-plum, (jambolan), raw	83.13	60	0.72	0.23	15.56													0
198	Pears, raw	83.71	58	0.38	0.12	15.46	3.1	9.80	0.78	2.76	6.23	0.01	0.01	0.00		0.006	0.026	0.029	0
199	Currants, european black, raw	81.96	63	1.40	0.41	15.38										0.034	0.058	0.179	0
200	Watermelon seed kernels, dried (Seeds,)	5.05	557	28.33	47.37	15.31										9.779	7.407	28.094	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
201	Quinces, raw	83.80	57	0.40	0.10	15.30	1.9									0.010	0.036	0.050
202	Coconut meat, raw (1) (Nuts,)	46.99	354	3.33	33.49	15.23	9.0	6.23								29.698	1.425	0.366	0
203	Longans, raw	82.75	60	1.31	0.10	15.14	1.1												0
204	Winged, mature seeds, cooked, boiled, without salt (Beans,)	67.19	147	10.62	5.84	14.94										0.825	2.153	1.551	0
205	Peppermint, fresh	78.65	70	3.75	0.94	14.89	8.0									0.246	0.033	0.508	0
206	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	2.03	574	29.84	49.05	14.71	6.5	1.29	1.14	0.07	0.07	0.00	0.00	0.00	0.74	8.544	15.734	19.856	0
207	Kiwi fruit, (chinese gooseberries), fresh, raw	83.07	61	1.14	0.52	14.66	3.0	8.99	0.15	4.11	4.35	0.00	0.19	0.17	0.00	0.029	0.047	0.287	0
208	Squash, winter, acorn, cooked, baked, without salt	82.90	56	1.12	0.14	14.58	4.4									0.029	0.010	0.059	0
209	Blueberries, raw	84.21	57	0.74	0.33	14.49	2.4	9.96	0.11	4.88	4.97	0.00	0.00	0.00	0.03	0.028	0.047	0.146	0
210	Mushrooms, shiitake, cooked, without salt	83.48	56	1.56	0.22	14.39	2.1	3.61								0.050	0.070	0.034	0
211	Guavas, common, raw	80.80	68	2.55	0.95	14.32	5.4	8.92								0.272	0.087	0.401	0
212	Leeks, (bulb and lower leaf-portion), raw	83.00	61	1.50	0.30	14.15	1.8	3.90								0.040	0.004	0.166	0
213	Pecans (1)	3.52	691	9.17	71.97	13.86	9.6	3.97	3.90	0.04	0.04	0.00	0.00		0.46	6.180	40.801	21.614	0
214	Raspberries, wild (Northern Plains Indians)	84.48	62	1.12	0.28	13.85	7.5	5.54	0.07	2.43	3.04	0.00	0.00	0.00
215	Macadamia nuts, raw (1) (Nuts,)	1.36	718	7.91	75.77	13.82	8.6	4.57	4.43	0.07	0.07	0.00	0.00		1.05	12.061	58.877	1.502	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
216	Currants, red and white, raw	83.95	56	1.40	0.20	13.80	4.3	7.37	0.61	3.22	3.53					0.017	0.028	0.088	0
217	Walnuts, english (1) (Nuts,)	4.07	654	15.23	65.21	13.71	6.7	2.61	2.43	0.08	0.09	0.00	0.00		0.06	6.126	8.933	47.174	0
218	Carissa, (natal-plum), raw	84.17	62	0.50	1.30	13.63													0
219	Pecans, dry roasted, without salt added (Nuts,)	1.12	710	9.50	74.27	13.55	9.4	4.06	4.00	0.04	0.04	0.00	0.00		0.24	6.283	43.957	20.572	0
220	Pineapple, raw, extra sweet variety (1)	85.66	51	0.53	0.11	13.50	1.4	10.32	6.47	1.70	2.15	0.00	0.00	0.00	0.00
221	Arrowroot, raw	80.75	65	4.24	0.20	13.39	1.3									0.039	0.004	0.092	0
222	Macadamia nuts, dry roasted, without salt added (Nuts,)	1.61	718	7.79	76.08	13.38	8.0	4.14	4.00	0.07	0.07	0.00	0.00		1.05	11.947	59.275	1.498	0
223	Tangerines, (mandarin oranges), raw	85.17	53	0.81	0.31	13.34	1.8	10.58	6.05	2.13	2.40	0.00	0.00	0.00	0.00	0.039	0.060	0.065	0
224	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	81.17	71	4.07	0.29	13.33	3.6									0.066	0.016	0.139	0
225	Pine nuts, dried (1) (Nuts,)	2.28	673	13.69	68.37	13.08	3.7	3.59	3.45	0.07	0.07	0.00	0.00	0.00	1.43	4.899	18.764	34.071	0
226	Chestnuts, japanese, boiled and steamed (Nuts,)	86.03	56	0.82	0.19	12.64										0.028	0.101	0.050	0
227	Oranges, raw, navels	85.97	49	0.91	0.15	12.54	2.2	8.50	4.28	1.97	2.25	0.00	0.00	0.00	0.00	0.017	0.030	0.031	0
228	Mammy-apple, (mamey), raw	86.20	51	0.50	0.50	12.50	3.0									0.136	0.205	0.079	0
229	Blueberries, wild, raw (Alaska Native)	85.48	61	1.22	0.76	12.31	2.6	6.46	0.01	3.10	3.35	0.00	0.00	0.00	0.00
230	Cranberries, wild, bush, raw (Alaska Native)	86.00	55	1.10	0.20	12.30	6.7
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
231	Irishmoss, raw (Seaweed,)	81.34	49	1.51	0.16	12.29	1.3	0.61								0.033	0.015	0.055	0
232	Seaweed, irishmoss, raw	81.34	49	1.51	0.16	12.29	1.3	0.61								0.033	0.015	0.055	0
233	Brazilnuts, dried, unblanched (Nuts,)	3.48	656	14.32	66.43	12.27	7.5	2.33	2.33	0.00	0.00	0.00	0.00	0.00	0.25	15.137	24.548	20.577	0
234	Cranberries, raw	87.13	46	0.39	0.13	12.2	4.6	4.04	0.13	3.28	0.63	0.00	0.00	0.00	0.00	0.011	0.018	0.055	0
235	Cherries, sour, red, raw	86.13	50	1.00	0.30	12.18	1.6	8.49	0.80	4.18	3.51	0.00	0.00	0.00		0.068	0.082	0.090	0
236	Loquats, raw	86.73	47	0.43	0.20	12.14	1.7									0.040	0.008	0.091	0
237	Butternuts, dried (Nuts,)	3.34	612	24.90	56.98	12.05	4.7									1.306	10.425	42.741	0
238	Clementines, raw	86.58	47	0.85	0.15	12.02	1.7	9.18	5.96	1.59	1.64	0.00	0.00	0.00	0.00
239	Raspberries, raw	85.75	52	1.20	0.65	11.94	6.5	4.42	0.20	1.86	2.35	0.00	0.00	0.00	0.00	0.019	0.064	0.375	0
240	Pineapple, raw, traditional varieties (1)	87.24	45	0.55	0.13	11.82		8.29	4.59	1.76	1.94	0.00	0.00	0.00
241	Sesame seed kernels, dried (decorticated) (Seeds,)	3.75	631	20.45	61.21	11.73	11.6	0.48	0.31	0.10	0.07	0.00	0.00	0.00		9.055	23.924	25.491	0
242	Squash, winter, butternut, raw	86.41	45	1.00	0.10	11.69	2.0	2.20	0.22	0.99	0.99	0.00	0.00	0.00		0.021	0.007	0.042	0
243	Plums, raw	87.23	46	0.70	0.28	11.42	1.4	9.92	1.57	5.07	3.07	0.00	0.08	0.14	0.00	0.017	0.134	0.044	0
244	Roselle, raw	86.58	49	0.96	0.64	11.31													0
245	Groundcherries, (cape-gooseberries or poha), raw	85.40	53	1.90	0.70	11.20													0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
246	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	81.65	60	5.27	0.93	11.15	2.0	1.00								0.152	0.473	0.015	0
247	Apricots, raw	86.35	48	1.40	0.39	11.12	2.0	9.24	5.87	2.37	0.94	0.00	0.06	0.00		0.027	0.170	0.077	0
248	Squash, winter, hubbard, cooked, baked, without salt	85.10	50	2.48	0.62	10.81										0.128	0.046	0.260	0
249	Pumpkin and squash seed kernels, dried (Seeds,)	5.23	559	30.23	49.05	10.71	6.0	1.40	1.13	0.13	0.15	0.00	0.00	0.00	1.47	8.659	16.242	20.976	0
250	Pears, asian, raw	88.25	42	0.50	0.23	10.65	3.6	7.05								0.012	0.049	0.055	0
251	Feijoa, raw	86.60	49	1.24	0.78	10.63													0
252	Nectarines, raw	87.59	44	10.06	0.32	10.55	1.7	7.89	4.87	1.57	1.37	0.00	0.00	0.00	0.07	0.025	0.088	0.113	0
253	Limes, raw	88.26	30	0.70	0.20	10.54	2.8	1.69								0.022	0.019	0.055	0
254	Artichokes, (globe or french), raw	84.94	47	3.27	0.15	10.51	5.4	0.99								0.036	0.005	0.064	0
255	Squash, winter, butternut, cooked, baked, without salt	87.80	40	0.90	0.09	10.49	1.97									0.019	0.007	0.038	0
256	Squash, winter, acorn, raw	87.78	40	0.80	0.10	10.42	1.5									0.021	0.007	0.042	0
257	Gooseberries, raw	87.87	44	0.88	0.58	10.18	4.3									0.038	0.051	0.317	0
258	Kale, raw	84.46	50	3.30	0.70	10.01	2.0									0.091	0.052	0.338	0
259	Beets, cooked, boiled, drained	87.06	44	1.68	0.18	9.96	2.0	7.96								0.028	0.035	0.064	0
260	Walnuts, black, dried (Nuts,)	4.56	618	24.06	59.00	9.91	6.8	1.10	1.00	0.05	0.05	0.00	0.00		0.24	3.368	15.004	35.077	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
261	Papayas, raw	88.83	39	0.61	0.14	9.81	1.8	5.90								0.043	0.038	0.031	0
262	Mulberries, raw	87.68	43	1.44	0.39	9.80	1.7	8.10								0.027	0.041	0.207	0
263	Grapefruit, raw, pink and red, California and Arizona	89.31	37	0.50	0.10	9.69										0.014	0.013	0.024	0
264	Pummelo, raw (1)	89.10	38	0.76	0.04	9.62	1.0												0
265	Blackberries, raw	88.15	43	1.39	0.49	9.61	5.3	4.88	0.07	2.31	2.40	0.00	0.07	0.03	0.00	0.014	0.047	0.280	0
266	Carrots, raw	88.29	41	0.93	0.24	9.58	2.8	4.74	3.59	0.59	0.55	0.00	0.00	0.00	1.43	0.037	0.014	0.117	0
267	Prickly pears, raw	87.55	41	0.73	0.51	9.57	3.6									0.067	0.075	0.213	0
268	Seaweed, kelp, raw	81.58	43	1.68	0.56	9.57	1.3	0.60								0.247	0.098	0.047	0
269	Beets, raw	87.58	43	1.61	0.17	9.56	2.8	6.76								0.027	0.032	0.060	0
270	Peaches, raw	88.87	39	0.91	0.25	9.54	1.5	8.39	4.76	1.95	1.53	0.00	0.08	0.06	0.00	0.019	0.067	0.086	0
271	Peppers, hot chili, green, raw	87.74	40	2.00	0.20	9.46	1.5	5.10								0.021	0.011	0.109	0
272	Onions, raw	89.11	40	1.10	0.10	9.34	1.7	4.24	0.99	1.97	1.29	0.00	0.00	0.00	0.00	0.042	0.013	0.017	0
273	Lemons, raw, without peel	88.98	29	1.10	0.30	9.32	2.8	2.50								0.039	0.011	0.089	0
274	Dandelion greens, raw	85.6	45	2.70	0.70	9.20	3.5	0.71								0.170	0.014	0.306	0
275	Seaweed, wakame, raw	79.99	45	3.03	0.64	9.14	0.5	0.65								0.130	0.58	0.218	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
276	Honeydew, raw (Melon,)	89.82	36	0.54	0.14	9.09	0.8	8.12	2.48	2.68	2.96	0.00	0.00	0.00	0.00	0.038	0.003	0.059	0
277	Brussels sprouts, raw	86.00	43	3.38	0.30	8.95	3.8	2.20	0.46	0.81	0.93	0.00	0.00	0.00		0.062	0.023	0.153	0
278	Yambean (jicama), raw	90.07	38	0.72	0.09	8.82	4.9	1.80								0.021	0.005	0.043	0
279	Peppers, hot chili, red, raw	88.02	40	1.87	0.44	8.81	1.5	5.30								0.042	0.024	0.239	0
280	Eggplant, cooked, boiled, drained, without salt	89.67	35	0.83	0.23	8.73	2.25	3.20								0.044	0.020	0.093	0
281	Squash, winter, hubbard, raw	88.00	40	2.00	0.50	8.70										0.103	0.036	0.211	0
282	Avocados, raw, California	72.33	167	1.96	15.41	8.64	6.8	0.30	0.06	0.08	0.08	0.00	0.00	0.08	0.11	2.126	9.799	1.816	0
283	Horseradish-tree, pods, raw	88.20	37	2.10	0.20	8.53	3.2									0.033	0.102	0.003	0
284	Spearmint, fresh (1)	85.55	44	3.29	0.73	8.41	6.8									0.191	0.025	0.394	0
285	Kale, scotch, raw	87.00	42	2.80	0.60	8.32	1.7									0.078	0.045	0.289	0
286	Horseradish-tree leafy tips, raw	78.66	64	9.40	1.40	8.28	2.0												0
287	Carrots, baby, raw	90.35	35	0.64	0.13	8.24	2.9	4.76	2.72	1.04	1.00	0.00	0.00	0.00	0.00	0.023	0.007	0.065	0
288	Carrots, cooked, boiled, drained, without salt	90.17	35	0.76	0.18	8.22	3.0	3.45	2.70	0.40	0.36	0.00	0.00	0.00	0.17	0.030	0.006	0.089	0
289	Cantaloupe, raw (Melon,)	90.15	34	0.84	0.19	8.16	0.9	7.86	4.35	1.54	1.87	0.00	0.04	0.06	0.03	0.051	0.003	0.081	0
290	Avocados, raw, Florida	78.81	120	2.23	10.06	7.82	5.6	2.42	0.00	2.17	0.25	0.00	0.00			1.960	5.513	1.676	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
291	Acerola, (west indian cherry), raw	91.41	32	0.40	0.30	7.69	1.1									0.068	0.082	0.090	0
292	Mushrooms, enoki, raw	88.54	44	2.56	0.32	7.68	2.7	0.22	0.00	0.22	0.00	0.00	0.00	0.00	0.00				0
293	Strawberries, raw	90.95	32	0.67	0.30	7.68	2.0	4.89	0.47	1.99	2.44	0.00	0.00	0.00	0.04	0.015	0.043	0.155	0
294	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	90.80	31	0.81	0.20	7.62	1.0	2.11								0.027	0.003	0.111	0
295	Onions, sweet, raw	91.24	32	0.80	0.08	7.55	0.9	5.02	0.72	2.26	2.02	0.02	0.00	0.00	0.00				0
296	Watermelon, raw	91.45	30	0.61	0.15	7.55	0.4	6.20	1.21	1.58	3.36	0.00	0.06	0.00	0.00	0.016	0.037	0.050	0
297	Pitanga, (surinam-cherry), raw	90.81	33	0.80	0.40	7.49													0
298	Cabbage, red, raw	90.39	31	1.43	0.16	7.37	2.1	3.83	0.60	1.74	1.48	0.00	0.00	0.00	0.00	0.021	0.012	0.080	0
299	Scallions or onions, spring (includes tops and bulb), raw	89.83	32	1.83	0.19	7.34	2.6	2.33								0.032	0.027	0.074	0
300	Lambsquarters, raw	84.3	43	4.20	0.80	7.30	4.0									0.059	0.150	0.351	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
301	Fennel, bulb, raw	90.21	31	1.24	0.20	7.29	3.1												0
302	Small white, mature seeds, raw (Beans,)	90.27	31	1.82	0.12	7.14	3.4									0.026	0.005	0.059	0
303	Snap, green, raw (Beans,)	90.27	31	1.82	0.12	7.13	3.4	1.40								0.026	0.005	0.059	0
304	Turnip greens, raw	89.67	32	1.50	0.30	7.13	3.2	0.81		0.52	0.29					0.070	0.020	0.120	0
305	Okra, raw	90.17	31	2.00	0.10	7.03	3.2	1.20	0.40	0.13	0.21				0.34	0.026	0.017	0.027	0
306	Dill weed, fresh	85.95	43	3.46	1.12	7.02	2.1									0.060	0.802	0.095	0
307	Cabbage, red, cooked, boiled, drained, without salt	90.84	29	1.51	0.09	6.94	2.6	3.32	0.71	1.42	1.20	0.00	0.00	0.00	0.00	0.011	0.007	0.043	0
308	Squash, winter, spaghetti, raw	91.60	31	0.64	0.57	6.91										0.117	0.042	0.239	0
309	Milk, human, mature, fluid	87.50	70	1.03	4.38	6.89	0.0	6.89								2.009	1.658	0.497	14
310	Oheloberries, raw	92.30	280	0.38	0.22	6.84													0
311	Mushrooms, Maitake, Raw	90.53	37	1.94	0.19	6.81	2.7	2.07	0.00	1.74	0.00	0.33	0.00	0.00	0.00	0.030	0.030	0.090	0
312	Seaweed, agar, raw	91.32	26	0.54	0.03	6.75	0.5	0.28								0.006	0.003	0.010	0
313	Carambola, (starfruit), raw	91.38	31	1.04	0.33	6.73	2.8	3.98								0.019	0.030	0.184	0
314	Sesbania flower, raw	91.58	27	1.28	0.04	6.73													0
315	Taro leaves, raw	85.66	42	4.98	0.74	6.70	3.7	3.01								0.151	0.060	0.307	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
316	Peppers, hungarian, raw	91.51	29	0.80	0.41	6.68										0.046	0.024	0.240	0
317	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	53.90	330	3.63	34.68	6.65	2.2									30.753	1.475	0.379	0
318	Casaba, raw (Melons,)	91.85	28	1.11	0.10	6.58	0.9	5.69								0.025	0.002	0.039	0
319	Soybeans, mature seeds, sprouted, cooked, steamed	79.45	81	8.47	4.45	6.53	0.8	0.52								0.617	1.009	2.513	0
320	Pumpkin, raw	91.6	26	1.00	0.10	6.50	0.5	1.36								0.052	0.013	0.005	0
321	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	92.30	27	0.66	0.26	6.46	1.4	2.53								0.062	0.022	0.126	0
322	Turnips, raw	91.87	28	0.90	0.10	6.43	1.8	3.80								0.011	0.006	0.053	0
323	Dandelion greens, cooked, boiled, drained, without salt	89.80	33	2.00	0.60	6.40	2.9	0.50								0.146	0.012	0.262	0
324	Parsley, raw	87.71	36	2.97	0.79	6.33	3.3	0.85								0.132	0.295	0.124	0
325	Peppers, sweet, yellow, raw	92.02	27	1.00	0.21	6.32	0.9									0.031			0
326	Shellie, canned, solids and liquids (Beans,)	90.69	30	1.76	0.19	6.19	3.4	0.63								0.023	0.014	0.110	0
327	Cabbage, savoy, raw	91.00	27	2.00	0.10	6.10	3.1	2.27								0.013	0.007	0.049	0
328	Cauliflower, green, raw	89.79	31	2.95	0.30	6.09	3.2	3.03								0.047	0.028	0.133	0
329	Peppers, sweet, red, raw	92.21	31	0.99	0.30	6.03	2.1	4.20	0.00	1.94	2.26	0.00	0.00	0.00	0.00	0.027	0.003	0.070	0
330	Peppers, jalapeno, raw	91.69	30	1.35	00.62	5.90	2.80	3.46								0.062	0.033	0.319	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
331	Tomatillos, raw	91.63	32	0.96	1.02	5.84	1.9	3.93								0.139	0.155	0.417	0
332	Eggplant, raw	92.41	24	1.01	0.19	5.70	3.4	2.325								0.034	0.016	0.076	0
333	Rose-apples, raw	93.00	25	0.60	0.30	5.70													0
334	Collards, raw	90.55	30	2.45	0.42	5.69	3.6	0.46								0.055	0.030	0.201	0
335	Squash, Indian, raw (Navajo)	93.35	26	0.52	0.20	5.64		3.54	0.77	1.21	1.56	0.00	0.00	0.0	0.00
336	Kale, cooked, boiled, drained, without salt	91.20	28	1.90	0.40	5.63	2.0	1.25								0.052	0.030	0.193	0
337	Kale, scotch, cooked, boiled, drained, without salt	91.20	28	1.90	0.41	5.63	1.2									0.053	0.030	0.196	0
338	Olives, ripe, canned (jumbo-super colossal)	84.34	81	0.97	6.87	5.61	2.5	0.00								0.909	5.071	0.586	0
339	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	67.62	230	2.29	23.84	5.54	2.2	3.34								21.140	1.014	0.261	0
340	Fiddlehead ferns, raw	88.68	34	4.55	0.40	5.54													0
341	Cabbage, cooked, boiled, drained, without salt	92.57	23	1.27	0.06	5.51	1.9	2.79	0.00	1.62	1.16	0.00	0.00	0.00	0.00	0.000	0.019	0.023	0
342	Cabbage, savoy, cooked, boiled, drained, without salt	92.00	24	1.80	0.09	5.41	2.8									0.012	0.007	0.043	0
343	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	92.52	24	1.21	0.18	5.37	2.3									0.023	0.013	0.087	0
344	Milk, sheep, fluid	80.70	108	5.98	7.00	5.36	0.0									4.603	1.724	0.308	27
345	Pepper, banana, raw	91.81	27	1.66	0.45	5.35	3.4	1.95								0.048	0.027	0.243	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
346	Broccoli, flower clusters, raw	90.69	28	2.98	0.35	5.24										0.054	0.024	0.167	0
347	Broccoli, leaves, raw	90.69	28	2.98	0.35	5.24										0.054	0.024	0.167	0
348	Sesbania flower, cooked, steamed, without salt	93.30	22	1.14	0.05	5.23													0
349	Bamboo shoots, raw	91.0	27	2.60	0.30	5.20	2.2	3.00								0.069	0.007	0.134	0
350	Milk, indian buffalo, fluid	83.39	97	3.75	6.89	5.18	0.0									4.597	1.787	0.146	19
351	Clam, mixed species, cooked, moist heat (Mollusks,)	63.64	148	25.55	1.95	5.13	0.0									0.188	0.172	0.552	67
352	Seaweed, laver, raw	85.03	35	5.81	0.28	5.11	0.3	0.49								0.061	0.025	0.110	0
353	Pimento, canned	93.10	23	1.10	0.30	5.10	1.9	2.71								0.045	0.020	0.161	0
354	Mushrooms, portabella, grilled	91.20	26	2.50	0.20	5.07	1.5	1.80								0.026	0.003	0.078	0
355	Turnips, cooked, boiled, drained, without salt	93.60	22	0.71	0.08	5.06	2.0	2.99								0.008	0.005	0.042	0
356	Cauliflower, raw	92.07	25	1.92	0.28	4.97	2.0	1.91	0.00	0.94	0.97	0.00	0.00	0.00		0.064	0.017	0.015	0
357	Mollusks, oyster, Pacific, raw	82.06	81	9.45	2.30	4.95	0.00									0.510	0.358	0.894	0
358	Collards, cooked, boiled, drained, without salt	91.86	26	2.11	0.36	4.91	2.8	0.40								0.047	0.026	0.173	0
359	Mushrooms, portabella, grilled	88.91	35	4.27	0.75	4.91	2.2	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.43	0.050	0.000	0.200	0
360	Mustard greens, raw	90.8	26	2.7	0.20	4.90	3.3	1.60								0.010	0.092	0.038	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
361	Whitefish, eggs (Alaska Native) (Fish,)	76.24	104	14.66	2.88	4.89	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.496	1.046	1.073	439
362	Mollusks, oyster, eastern, wild, cooked, dry heat	83.30	72	8.25	1.90	4.80	0.0									0.550	0.230	0.809	49
363	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	89.3	33	4.83	0.58	4.72										0.083	0.045	0.318	0
364	Chicory greens, raw	92.00	23	1.70	0.30	4.70	4.0	0.70								0.073	0.006	0.131	0
365	Milk, producer, fluid, 3.7% milkfat	87.69	64	3.28	3.66	4.65	0.0									2.278	1.057	0.136	14
366	Peppers, sweet, green, raw	93.89	20	0.86	0.17	4.64	1.7	2.40	0.11	1.16	1.12	0.00	0.00	0.00	0.00	0.058	0.008	0.062	0
367	Milk, whole, 3.25% milkfat	88.32	60	3.22	3.25	4.52	0.0	5.26	0.00	0.00	0.00	5.26	0.00	0.00		1.865	0.812	0.195	10
368	Chayote, fruit, raw	94.24	19	0.82	0.13	4.51	1.7	1.66								0.28	0.010	0.057	0
369	Okra, cooked, boiled, drained, without salt	92.57	22	1.87	0.21	4.51	2.5	2.40								0.045	0.028	0.046	0
370	Radicchio, raw	93.14	23	1.43	0.25	4.48	0.9	0.60								0.060	0.010	0.110	0
371	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	81.2	74	9.60	1.93	4.47										0.430	0.420	0.710	40
372	Milk, goat, fluid	87.03	69	3.56	4.14	4.45	0.0	4.45								2.667	1.109	0.149	11
373	Turnip greens, cooked, boiled, drained, without salt	93.20	20	1.14	0.23	4.36	3.5	0.53								0.053	0.015	0.091	0
374	Beet greens, raw	91.02	22	2.20	0.13	4.33	3.7	0.50	0.50							0.020	0.026	0.046	0
375	Squash, summer, all varieties, cooked, boiled, drained, without salt	93.70	20	0.91	0.31	4.31	1.4	2.59								0.064	0.023	0.131	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
376	Winged beans, immature seeds, raw	87.04	49	6.95	0.87	4.31										0.238	0.250	0.186	0
377	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	92.65	20	1.88	0.08	4.13	2.1	1.10								0.012	0.016	0.028	0
378	Mushrooms, brown, Italian, or Crimini, raw	92.30	27	2.50	0.10	4.12	0.6	1.72								0.014	0.002	0.042	0
379	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	93.39	22	1.86	0.32	4.10										0.039	0.024	0.185	0
380	Radishes, oriental, raw	94.62	18	0.60	0.10	4.10	1.6	2.50								0.030	0.017	0.045	0
381	Banana (Melon,) (Navajo)	94.66	21	0.84	0.20	4.06	0.3	3.36	0.00	1.30	2.06	0.00	0.00	0.00	0.00
382	Amaranth leaves, raw	91.69	23	2.46	0.33	4.02										0.091	0.076	0.147	0
383	Caviar, black and red, granular (Fish,)	47.50	252	24.60	17.9	4.00	0.0	0.00								4.060	4.631	7.405	588
384	Celery, cooked, boiled, drained, without salt	94.11	18	0.83	0.16	4.00	1.6	2.37	0.14	0.71	0.66	0.00	0.00	0.85		0.040	0.030	0.075	0
385	Chicory, witloof, raw	94.52	17	0.90	0.10	4.00	3.1									0.024	0.002	0.044	0
386	Pilinuts-canarytree, dried (Nuts,)	2.77	719	10.80	79.55	3.98										31.184	37.229	7.605	0
387	Tomatoes, red, ripe, raw, year round average	94.50	18	0.88	0.20	3.92	1.2	2.63	0.00	1.25	1.37	0.00	0.00	0.00	0.00	0.028	0.031	0.083	0
388	Mollusks, oyster, eastern, wild, raw	85.16	68	7.05	2.46	3.91	0.0	0.00								0.772	0.314	0.968	53
389	Mustard spinach, (tendergreen), raw	92.2	22	2.20	0.30	3.90	2.8									0.015	0.138	0.057	0
390	Asparagus, raw	93.22	20	2.20	0.12	3.88	2.1	1.88	0.23	0.65	1.00	0.00	0.00	0.00		0.040	0.000	0.050	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
391	Squash, summer, crookneck and straightneck, raw	94.28	19	1.01	0.27	3.88	1.0	3.53	0.07	1.51	1.94	0.00	0.00	0.00	0.00	0.093	0.013	0.082	0
392	Squash, summer, scallop, raw	94.18	18	1.20	0.20	3.84										0.041	0.015	0.084	0
393	Chard, swiss, raw	92.66	19	1.80	0.20	3.74	1.6	1.10								0.030	0.040	0.070	0
394	Coconut water (liquid from coconuts) (Nuts,)	94.99	19	0.72	0.20	3.71	1.1	2.61								0.176	0.008	0.002	0
395	Swamp cabbage, cooked, boiled, drained, without salt	92.93	20	2.08	0.24	3.71	1.9									0.039	0.007	0.100	0
396	Balsam-pear (bitter gourd), pods, raw	94.03	17	1.00	0.17	3.70	2.8												0
397	Coriander (cilantro) leaves, raw	92.21	23	2.13	0.52	3.67	2.8	0.87								0.014	0.275	0.040	0
398	Arugula, raw	91.71	25	2.58	0.66	3.65	1.6	2.05								0.086	0.049	0.319	0
399	Cucumber, with peel, raw	95.23	15	0.65	0.11	3.63	0.5	1.67	0.03	0.76	0.87	0.00	0.01	0.00	0.83	0.037	0.005	0.032	0
400	Spinach, raw	91.40	23	2.86	0.39	3.63	2.2	0.42	0.07	0.11	0.15	0.00	0.00	0.10		0.063	0.010	0.165	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
401	Butterbur, (fuki), raw	94.5	14	0.39	0.04	3.61													0
402	Radish seeds, sprouted, raw	90.07	43	3.81	2.53	3.60										0.767	0.419	1.141	0
403	Radishes, raw	95.27	16	0.68	0.10	3.40	1.6	1.86	0.10	1.05	0.71	0.00	0.00	0.00	0.00	0.032	0.017	0.048	0
404	Pumpkin leaves, cooked, boiled, drained, without salt	92.51	21	2.72	0.22	3.39	2.7	0.69								0.114	0.029	0.012	0
405	Endive, raw	93.79	17	1.25	0.20	3.35	3.1	0.25								0.048	0.004	0.087	0
406	Squash, summer, all varieties, raw	94.64	16	1.21	0.18	3.35	1.1	2.20	0.03	0.75	0.95					0.044	0.016	0.089	0
407	Pumpkin flowers, cooked, boiled, drained, without salt	95.20	15	1.09	0.08	3.30	0.9	2.40								0.041	0.010	0.004	0
408	Balsam-pear (bitter gourd), leafy tips, raw	89.25	30	5.30	0.69	3.29													0
409	Lettuce, cos or romaine, raw	94.61	17	1.23	0.30	3.29	2.1	1.19	0.00	0.39	0.80	0.00	0.00	0.00	0.00	0.039	0.012	0.160	0
410	Mushrooms, white, raw	92.43	22	3.09	0.34	3.28	1.0	1.65	0.00	1.48	0.17	0.00	0.00	0.00	0.00	0.043	0.000	0.139	0
411	Pumpkin flowers, raw	95.15	15	1.03	0.07	3.28										0.036	0.009	0.004	0
412	Winged beans, immature seeds, cooked, boiled, drained, without salt	90.11	38	5.31	0.66	3.21										0.181	0.189	0.142	0
413	Tomatoes, orange, raw	94.78	16	1.16	0.19	3.18	0.9									0.025	0.028	0.076	0
414	Squash, summer, zucchini, includes skin, raw	94.79	17	1.21	0.32	3.11	1.0	2.50	0.05	1.07	1.38	0.00	0.00	0.00	0.00	0.084	0.011	0.091	0
415	Borage, raw	93.00	21	1.80	0.70	3.06										0.170	0.211	0.109	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
416	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	96.06	14	0.40	0.20	3.04	1.0	1.18								0.016	0.037	0.088	0
417	Waxgourd, (chinese preserving melon), raw	96.10	13	0.40	0.20	3.00	2.9									0.016	0.037	0.087	0
418	Tomatoes, yellow, raw	95.28	15	0.98	0.26	2.98	0.7									0.036	0.040	0.108	0
419	Celery, raw	95.43	16	0.69	0.17	2.97	1.6	1.83	0.11	0.55	0.51	0.00	0.00	0.66	0.00	0.042	0.032	0.079	0
420	Lettuce, iceberg (includes crisphead types), raw	95.64	14	0.90	0.14	2.97	1.2	1.97	0.05	0.91	1.00	0.00	0.00	0.00		0.018	0.006	0.074	0
421	Broccoli raab, raw	92.55	22	3.17	0.49	2.85	2.7	0.38	0.11	0.10	0.17	0.00	0.00	0.00		0.050	0.026	0.130
422	Lettuce, green leaf, raw	95.07	15	1.36	0.15	2.79	1.3	0.78	0.00	0.36	0.43	0.00	0.00	0.00	0.00	0.020	0.006	0.082	0
423	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	95.22	15	1.14	0.36	2.69	1.0	2.97	0.36	0.96	1.65	0.00	0.00	0.00	0.00	0.072	0.029	0.151	0
424	Basil, fresh	92.06	23	3.15	0.64	2.65	1.6	0.30	0.00	0.02	0.02	0.00	0.00	0.27		0.041	0.088	0.389	0
425	Radishes, white icicle, raw	95.37	14	1.10	0.10	2.63	1.4									0.030	0.016	0.045	0
426	Clam, mixed species, raw (Mollusks,)	81.82	74	12.77	0.97	2.57	0.0	0.00								0.094	0.080	0.282	34
427	Seaweed, spirulina, raw	90.67	26	5.92	0.39	2.42										0.135	0.034	0.106	0
428	Pumpkin leaves, raw	92.88	19	3.15	0.40	2.33										0.207	0.052	0.022	0
429	Lettuce, red leaf, raw	95.64	16	1.33	0.22	2.26	0.9	0.48	0.00	0.20	0.28	0.00	0.00	0.00	0.00
430	Lettuce, butterhead (includes boston and bibb types), raw	95.63	13	1.35	0.22	2.23	1.1	0.94	0.00	0.43	0.51	0.00	0.00	0.00		0.029	0.008	0.117	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
431	Cabbage, chinese (pak-choi), raw	95.32	13	1.50	0.20	2.18	1.0	1.18								0.027	0.015	0.096	0
432	Cucumber, peeled, raw	96.73	12	0.59	0.16	2.16	0.7	1.38	0.00	0.63	0.75	0.00	0.00	0.00	0.08	0.013	0.002	0.003	0
433	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	96.10	12	1.40	0.06	2.14	0.8	1.34								0.016	0.008	0.020	0
434	Alfalfa seeds, sprouted, raw	92.82	23	3.99	0.69	2.10	1.9	0.18	0.00	0.08	0.12	0.00	0.00	0.00		0.069	0.056	0.409	0
435	Mustard greens, cooked, boiled, drained, without salt	94.46	15	2.26	0.24	2.10	2.0	0.10								0.012	0.110	0.046	0
436	Roe, mixed species, cooked, dry heat (Fish,)	58.63	204	28.62	8.23	1.92	0.0									1.866	2.129	3.404	479
437	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	95.55	12	1.56	0.16	1.78	1.0	0.83								0.021	0.012	0.077	0
438	Roe, mixed species, raw (Fish,)	67.73	143	22.32	6.42	1.50	0.0	0.00								1.456	1.661	2.656	374
439	Egg, duck, whole, fresh, raw	70.83	185	12.81	13.77	1.45	0.0	0.93								3.681	6.525	1.223	884
440	Egg, goose, whole, fresh, raw	70.43	185	13.87	13.27	1.35	0.0	0.94								3.595	5.747	1.672	852
441	Egg, turkey, whole, fresh, raw	72.50	171	13.68	11.88	1.15	0.0									3.632	4.571	1.658	933
442	Egg, whole, cooked, hard-boiled	74.62	155	12.58	10.61	1.12	0.0	1.12								3.267	4.077	1.414	424
443	Egg, whole, raw, fresh	75.84	143	12.58	9.94	0.77	0.0	0.77	0.11	0.21	0.11	0.11	0.11	0.11		3.099	3.810	1.364	423
444	Egg, quail, whole, fresh, raw	74.35	158	13.05	11.09	0.41	0.0	0.41								3.557	4.324	1.324	844
445	Anchovy, european, raw (Fish,)	73.37	131	20.35	4.84	0.00	0.0	0.00								1.282	1.182	1.637	60
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
446	Bass, fresh water, mixed species, raw (Fish,)	75.66	114	18.86	3.69	0.00	0.0									0.780	1.431	1.062	68
447	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	68.79	146	24.18	4.73	0.00	0.0									1.001	1.835	1.360	87
448	Bass, striped, cooked, dry heat (Fish,)	73.36	124	22.73	2.99	0.00	0.0									0.650	0.846	1.005	103
449	Bass, striped, raw (Fish,)	79.22	97	17.73	2.33	0.00	0.0									0.507	0.660	0.784	80
450	Bear, cooked, simmered (Game meat,)	53.55	259	32.42	13.39	0.00	0.0	0.00								3.54	5.660	2.400	98
451	Beaver, cooked, roasted (Game meat,)	57.92	212	34.85	6.96	0.00	0.0	0.00								2.070	1.890	1.350	117
452	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	52.77	291	26.42	19.71	0.00	0.0	0.00								7.770	8.460	0.710	87
453	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	56.26	273	25.38	18.21	0.00	0.0	0.00								7.329	8.825	0.497	82
454	Bison, ground, cooked, pan-broiled (Game meat,)	59.53	238	23.77	15.13	0.00	0.0	0.00								[6.460]	[5.909]	[0.712]	83
455	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	65.1	171	28.05	5.65	0.00	0.0	0.00								2.412	2.206	0.266	86
456	Bluefish, cooked, dry heat (Fish,)	62.64	159	25.69	5.44	0.00	0.0									1.172	2.297	1.358	76
457	Bluefish, raw (Fish,)	70.86	124	20.04	4.24	0.00	0.0									0.915	1.793	1.060	59
458	Boar, wild, cooked, roasted (Game meat,)	63.87	160	28.30	4.38	0.00	0.0	0.00								1.300	1.710	0.640	77
459	Buffalo, water, cooked, roasted (Game meat,)	68.81	131	26.83	1.80	0.00	0.0									0.600	0.550	0.360	61
460	Burbot, cooked, dry heat (Fish,)	73.41	115	24.76	1.04	0.00	0.0									0.209	0.170	0.381	77
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
461	Burbot, raw (Fish,)	79.26	90	19.31	0.81	0.00	0.0									0.163	0.133	0.297	60
462	Butterfish, cooked, dry heat (Fish,)	66.83	187	22.15	10.28	0.00	0.0												83
463	Butterfish, raw (Fish,)	74.13	146	17.28	8.02	0.00	0.0									3.380	3.380	0.590	65
464	Caribou, cooked, roasted (Game meat,)	62.43	167	29.77	4.42	0.00	0.0	0.00								1.700	1.330	0.620	109
465	Carp, cooked, dry heat (Fish,)	69.63	162	22.86	7.17	0.00	0.0									1.388	2.985	1.835	84
466	Carp, raw (Fish,)	76.31	127	17.83	5.60	0.00	0.0	0.00								1.083	2.328	1.431	66
467	Catfish, channel, wild, cooked, dry heat (Fish,)	77.67	105	18.47	2.85	0.00	0.0									0.744	1.099	0.636	72
468	Catfish, channel, wild, raw (Fish,)	80.36	95	16.38	2.82	0.00	0.0									0.722	0.844	0.865	58
469	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	62.44	197	29.80	7.78	0.00	0.0	0.00								2.190	3.030	1.660	84
470	Chicken, broilers or fryers, breast, meat only, cooked, roasted	65.26	165	31.02	3.57	0.00	0.0	0.00								1.010	1.240	0.770	85
471	Cisco, raw (Fish,)	78.93	98	18.99	1.91	0.00	0.0									0.421	0.469	0.613	50
472	Deer, cooked, roasted (Game meat,)	65.23	158	30.21	3.19	0.00	0.0									1.250	0.880	0.620	112
473	Duck, domesticated, meat and skin, cooked, roasted	51.84	337	18.99	28.35	0.00	0.0	0.00								9.670	12.900	3.650	84
474	Duck, domesticated, meat only, cooked, roasted	64.22	201	23.48	11.20	0.00	0.0	0.00								3.951	3.858	1.487	89
475	Elk, cooked, roasted (Game meat,)	66.28	146	30.19	1.90	0.00	0.0									0.700	0.480	0.400	73
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
476	Goat, cooked, roasted (Game meat,)	68.21	143	27.10	3.03	0.00	0.0	0.00								0.930	1.360	0.230	75
477	Goose, domesticated, meat and skin, cooked, roasted	51.95	305	25.16	21.92	0.00	0.0	0.00								6.870	10.250	2.520	91
478	Goose, domesticated, meat only, cooked, roasted	57.23	238	28.97	12.67	0.00	0.0									4.560	4.340	1.540	96
479	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	71.69	140	26.69	2.94	0.00	0.0									0.417	0.967	0.940	41
480	Horse, cooked, roasted (Game meat,)	63.98	175	28.14	6.05	0.00	0.0									1.900	2.120	0.850	68
481	Horse, raw (Game meat,)	72.63	133	21.39	4.60	0.00	0.0									1.440	1.610	0.650	52
482	Moose, cooked, roasted (Game meat,)	67.83	134	29.27	0.97	0.00	0.0	0.00								0.290	0.200	0.310	78
483	Muskrat, cooked, roasted (Game meat,)	55.58	234	30.09	11.74	0.00	0.0												121
484	Opossum, cooked, roasted (Game meat,)	58.30	221	30.20	10.20	0.00	0.0	0.00								1.206	3.773	2.983	129
485	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	58.53	238	26.36	13.89	0.00	0.0	0.00								4.893	5.976	1.519	88
486	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	60.61	197	29.06	8.05	0.00	0.0									2.40	2.170	1.560	82
487	Raccoon, cooked, roasted (Game meat,)	54.30	255	29.20	14.50	0.00	0.0	0.00								4.070	5.210	2.090	97
488	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	59.62	182	25.44	8.13	0.00	0.0									1.257	2.697	3.256	71
489	Salmon, chinook, cooked, dry heat (Fish,)	65.60	231	25.72	13.38	0.00	0.0									3.214	5.742	2.662	85
490	Salmon, coho, wild, cooked, dry heat (Fish,)	71.50	139	23.45	4.30	0.00	0.0	0.00								1.054	1.581	1.273	55
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
491	Salmon, pink, cooked, dry heat (Fish,)	69.68	149	25.56	4.42	0.00	0.0									0.715	1.197	1.733	67
492	Sea cucumber, yane (Alaska Native)	80.70	56	13.00	0.40	0.00
493	Squirrel, cooked, roasted (Game meat,)	62.07	173	30.77	4.69	0.00	0.0	0.00								0.850	1.330	1.460	121
494	Trout, rainbow, wild, cooked, dry heat (Fish,)	70.50	150	22.92	5.82	0.00	0.0									1.619	1.746	1.831	69
495	Turkey, all classes, meat and skin, cooked, roasted	61.70	208	28.10	9.73	0.00	0.0	0.00								2.840	3.190	2.480	82
496	Turkey, all classes, meat only, cooked, roasted	64.88	170	29.32	4.97	0.00	0.0	0.00								1.459	1.115	1.501	76
497	Purslane, raw	93.92	16	1.30	0.10														0
498	Shallots, raw	79.8	72	2.50	0.10											0.017	0.014	0.039	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) 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	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg

**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	Protein as Percentage	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

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