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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.
|
Food |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Vitamin A, RAE
mcg_RAE |
Carotene, beta mcg |
Carotene, alpha mcg |
Cryptoxanthin, beta
mcg |
Vitamin A, IU IU |
Lutein + zeaxanthin
mcg |
Vitamin E (alpha-tocopherol) mg |
Vitamin K
(phylloquinone) mcg |
|
1 |
Carrots, cooked, boiled, drained, without salt |
35 |
0.76 |
0.18 |
8.22 |
3.0 |
852 |
8332 |
3776 |
0 |
17033 |
687 |
1.03 |
13.7 |
|
2 |
Carrots, baby, raw |
35 |
0.64 |
0.13 |
8.24 |
2.9 |
690 |
6391 |
3767 |
0 |
13790 |
358 |
|
9.4 |
|
3 |
Carrots, raw |
41 |
0.93 |
0.24 |
9.58 |
2.8 |
835 |
8285 |
3477 |
0 |
16706 |
256 |
0.66 |
13.2 |
|
4 |
Chili powder (Spices,) |
314 |
12.26 |
16.76 |
54.66 |
34.2 |
1483 |
15000 |
2090 |
3490 |
29650 |
310 |
29.05 |
105.7 |
|
5 |
Squash, winter,
butternut, cooked, baked, without salt |
40 |
0.90 |
0.09 |
10.49 |
1.97 |
558 |
4570 |
1130 |
3116 |
11155 |
0 |
1.29 |
1.0 |
|
6 |
Squash, winter,
butternut, raw |
45 |
1.00 |
0.10 |
11.69 |
2.0 |
532 |
4226 |
834 |
3471 |
10630 |
0 |
1.44 |
1.1 |
|
7 |
Pumpkin, raw |
26 |
1.00 |
0.10 |
6.50 |
0.5 |
369 |
3100 |
515 |
2145 |
7384 |
1500 |
1.06 |
1.1 |
|
8 |
Plantains, raw |
122 |
1.30 |
0.37 |
31.89 |
2.3 |
56 |
457 |
438 |
0 |
1127 |
30 |
0.14 |
0.7 |
|
9 |
Dandelion greens, raw |
45 |
2.70 |
0.70 |
9.20 |
3.5 |
508 |
5854 |
363 |
121 |
10161 |
13610 |
3.44 |
778.4 |
|
10 |
Fiddlehead ferns, raw |
34 |
4.55 |
0.40 |
5.54 |
|
181 |
2040 |
261 |
|
3617 |
|
|
|
|
11 |
Dandelion greens, cooked, boiled, drained, without salt |
33 |
2.00 |
0.60 |
6.40 |
2.9 |
342 |
3940 |
244 |
82 |
6837 |
9158 |
2.44 |
551.4 |
|
12 |
Collards, raw |
30 |
2.45 |
0.42 |
5.69 |
3.6 |
333 |
3842 |
238 |
80 |
6668 |
8932 |
2.26 |
510.8 |
|
13 |
Pimento, canned |
23 |
1.10 |
0.30 |
5.10 |
1.9 |
133 |
1474 |
238 |
0 |
2655 |
366 |
0.69 |
8.3 |
|
14 |
Balsam-pear (bitter gourd), pods, raw |
17 |
1.00 |
0.17 |
3.70 |
2.8 |
24 |
190 |
185 |
|
471 |
170 |
|
|
|
15 |
Kumquats, raw |
71 |
1.88 |
0.86 |
15.90 |
6.5 |
15 |
0 |
155 |
193 |
290 |
129 |
0.15 |
0.0 |
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Vitamin A, RAE
mcg_RAE |
Carotene, beta mcg |
Carotene, alpha mcg |
Cryptoxanthin, beta
mcg |
Vitamin A, IU IU |
Lutein + zeaxanthin
mcg |
Vitamin E
(alpha-tocopherol) mg |
Vitamin K
(phylloquinone) mcg |
|
16 |
Tomatoes, red,
ripe, raw, year round average |
18 |
0.88 |
0.20 |
3.92 |
1.2 |
42 |
449 |
101 |
0 |
833 |
123 |
0.54 |
7.9 |
|
17 |
Tangerines,
(mandarin oranges), raw |
53 |
0.81 |
0.31 |
13.34 |
1.8 |
34 |
155 |
101 |
407 |
681 |
138 |
0.20 |
0.0 |
|
18 |
Collards, cooked, boiled, drained, without salt |
26 |
2.11 |
0.36 |
4.91 |
2.8 |
406 |
4814 |
90 |
20 |
8114 |
7694 |
0.88 |
440.0 |
|
19 |
Snap, green, raw (Beans,) |
31 |
1.82 |
0.12 |
7.13 |
3.4 |
35 |
379 |
69 |
0 |
690 |
640 |
0.41 |
14.4 |
|
20 |
Plums, dried (prunes),
uncooked |
240 |
2.18 |
0.38 |
63.88 |
7.1 |
39 |
394 |
57 |
93 |
781 |
148 |
0.43 |
59.5 |
|
21 |
Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt |
20 |
1.88 |
0.08 |
4.13 |
2.1 |
306 |
3652 |
45 |
0 |
6124 |
11015 |
1.89 |
327.3 |
|
22 |
Chard, swiss, raw |
19 |
1.80 |
0.20 |
3.74 |
1.6 |
306 |
3647 |
45 |
0 |
6116 |
11000 |
1.89 |
830.0 |
|
23 |
Pepper, banana,
raw |
27 |
1.66 |
0.45 |
5.35 |
3.4 |
17 |
184 |
39 |
0 |
340 |
0 |
0.69 |
9.5 |
|
24 |
Coriander (cilantro) leaves, raw |
23 |
2.13 |
0.52 |
3.67 |
2.8 |
337 |
3930 |
36 |
202 |
6748 |
865 |
2.50 |
310.0 |
|
25 |
Peppers, hot chili,
red, raw |
40 |
1.87 |
0.44 |
8.81 |
1.5 |
48 |
534 |
36 |
40 |
952 |
709 |
0.69 |
14.0 |
|
26 |
Avocados, raw, Florida |
120 |
2.23 |
10.06 |
7.82 |
5.6 |
7 |
53 |
27 |
36 |
140 |
|
2.66 |
|
|
27 |
Bananas, raw |
89 |
1.09 |
0.33 |
22.84 |
2.6 |
3 |
26 |
25 |
0 |
64 |
22 |
0.10 |
0.5 |
|
28 |
Avocados, raw, California |
167 |
1.96 |
15.41 |
8.64 |
6.8 |
7 |
63 |
24 |
27 |
147 |
271 |
1.97 |
21.0 |
|
29 |
Carambola,
(starfruit), raw |
31 |
1.04 |
0.33 |
6.73 |
2.8 |
3 |
25 |
24 |
0 |
61 |
66 |
0.15 |
0.0 |
|
30 |
Peppers, hot
chili, green, raw |
40 |
2.00 |
0.20 |
9.46 |
1.5 |
59 |
671 |
23 |
50 |
1179 |
725 |
0.69 |
14.3 |
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Vitamin A, RAE
mcg_RAE |
Carotene, beta mcg |
Carotene, alpha mcg |
Cryptoxanthin, beta
mcg |
Vitamin A, IU IU |
Lutein + zeaxanthin
mcg |
Vitamin E
(alpha-tocopherol) mg |
Vitamin K
(phylloquinone) mcg |
|
31 |
Peppers, sweet,
green, raw |
20 |
0.86 |
0.17 |
4.64 |
1.7 |
18 |
208 |
21 |
7 |
370 |
341 |
0.37 |
7.4 |
|
32 |
Peppers, sweet,
red, raw |
31 |
0.99 |
0.30 |
6.03 |
2.1 |
157 |
1624 |
20 |
490 |
3131 |
51 |
1.58 |
4.9 |
|
33 |
Oregano, dried
(Spices,) |
265 |
9.00 |
4.28 |
68.92 |
42.5 |
85 |
1007 |
20 |
7 |
1701 |
1895 |
18.26 |
621.7 |
|
34 |
Apricots, raw |
48 |
1.40 |
0.39 |
11.12 |
2.0 |
96 |
1094 |
19 |
104 |
1926 |
89 |
0.89 |
3.3 |
|
35 |
Mangos, raw |
65 |
0.51 |
0.27 |
17.00 |
1.8 |
38 |
445 |
17 |
11 |
765 |
0 |
1.12 |
4.2 |
|
36 |
Cantaloupe, raw (Melon,) |
34 |
0.84 |
0.19 |
8.16 |
0.9 |
169 |
2020 |
16 |
1 |
3382 |
26 |
0.05 |
2.5 |
|
37 |
Corn, sweet, yellow, raw |
86 |
3.27 |
1.35 |
18.70 |
2.0 |
9 |
47 |
16 |
115 |
187 |
644 |
0.07 |
0.3 |
|
38 |
Raspberries, raw |
52 |
1.20 |
0.65 |
11.94 |
6.5 |
2 |
12 |
16 |
0 |
33 |
136 |
0.87 |
7.8 |
|
39 |
Peppers,
jalapeno, raw |
30 |
1.35 |
00.62 |
5.90 |
2.80 |
40 |
455 |
15 |
34 |
799 |
492 |
0.47 |
9.7 |
|
40 |
Squash, winter,
spaghetti, cooked, boiled, drained, or baked, without salt |
27 |
0.66 |
0.26 |
6.46 |
1.4 |
6 |
59 |
15 |
0 |
110 |
0 |
0.12 |
0.8 |
|
41 |
Soybeans, mature
seeds, sprouted, cooked, steamed |
81 |
8.47 |
4.45 |
6.53 |
0.8 |
2 |
12 |
12 |
12 |
40 |
0 |
0.21 |
70.6 |
|
42 |
Mulberries, raw |
43 |
1.44 |
0.39 |
9.80 |
1.7 |
1 |
9 |
12 |
0 |
25 |
136 |
0.87 |
7.8 |
|
43 |
Cucumber, with peel, raw |
15 |
0.65 |
0.11 |
3.63 |
0.5 |
5 |
45 |
11 |
26 |
105 |
23 |
0.03 |
16.4 |
|
44 |
Tomatillos, raw |
32 |
0.96 |
1.02 |
5.84 |
1.9 |
6 |
63 |
10 |
0 |
114 |
467 |
0.38 |
10.1 |
|
45 |
Asparagus, raw |
20 |
2.20 |
0.12 |
3.88 |
2.1 |
38 |
449 |
9 |
0 |
756 |
710 |
1.13 |
41.6 |
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Vitamin A, RAE
mcg_RAE |
Carotene, beta mcg |
Carotene, alpha mcg |
Cryptoxanthin, beta
mcg |
Vitamin A, IU IU |
Lutein + zeaxanthin
mcg |
Vitamin E
(alpha-tocopherol) mg |
Vitamin K
(phylloquinone) mcg |
|
46 |
Cucumber, peeled, raw |
12 |
0.59 |
0.16 |
2.16 |
0.7 |
4 |
31 |
8 |
18 |
72 |
16 |
0.03 |
7.2 |
|
47 |
Oranges, raw,
navels |
49 |
0.91 |
0.15 |
12.54 |
2.2 |
12 |
87 |
7 |
116 |
247 |
129 |
0.15 |
0.0 |
|
48 |
Brussels sprouts, raw |
43 |
3.38 |
0.30 |
8.95 |
3.8 |
38 |
450 |
6 |
0 |
754 |
1590 |
0.88 |
177.0 |
|
49 |
Alfalfa seeds, sprouted, raw |
23 |
3.99 |
0.69 |
2.10 |
1.9 |
8 |
87 |
6 |
6 |
155 |
0 |
0.02 |
30.5 |
|
50 |
Durian, raw or frozen |
147 |
1.47 |
5.33 |
27.09 |
3.8 |
2 |
23 |
6 |
0 |
44 |
|
|
|
|
51 |
Lettuce, iceberg (includes crisphead types), raw |
14 |
0.90 |
0.14 |
2.97 |
1.2 |
25 |
299 |
4 |
0 |
502 |
277 |
0.18 |
24.1 |
|
52 |
Beet greens, raw |
22 |
2.20 |
0.13 |
4.33 |
3.7 |
316 |
3794 |
3 |
0 |
6326 |
1503 |
1.50 |
400.0 |
|
53 |
Hazelnuts or
filberts (1) (Nuts,) |
628 |
14.95 |
60.75 |
16.70 |
9.7 |
1 |
11 |
3 |
0 |
20 |
92 |
15.03 |
14.2 |
|
54 |
Chokecherries, raw, pitted (Northern Plains Indians) |
162 |
3.04 |
1.69 |
33.62 |
20.0 |
8 |
90 |
2 |
19 |
168 |
347 |
0.35 |
21.1 |
|
55 |
Raspberries, wild
(Northern Plains Indians) |
62 |
1.12 |
0.28 |
13.85 |
7.5 |
2 |
13 |
2 |
31 |
50 |
130 |
0.57 |
6.6 |
|
56 |
Kamut, uncooked |
337 |
14.70 |
2.20 |
70.38 |
9.1 |
1 |
5 |
2 |
1 |
10 |
301 |
0.60 |
1.8 |
|
57 |
Mung, mature seeds, sprouted, canned, drained solids (Beans,) |
12 |
1.40 |
0.06 |
2.14 |
0.8 |
0 |
2 |
2 |
2 |
8 |
0 |
0.04 |
13.4 |
|
58 |
Cabbage, chinese (pak-choi), raw |
13 |
1.50 |
0.20 |
2.18 |
1.0 |
223 |
2681 |
1 |
0 |
4468 |
40 |
0.09 |
45.5 |
|
59 |
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt |
12 |
1.56 |
0.16 |
1.78 |
1.0 |
212 |
2549 |
1 |
0 |
4249 |
38 |
0.09 |
34.0 |
|
60 |
Cinnamon, ground (Spices,) |
247 |
3.99 |
1.24 |
80.59 |
53.1 |
15 |
112 |
1 |
129 |
295 |
222 |
2.32 |
31.2 |
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Vitamin A, RAE
mcg_RAE |
Carotene, beta mcg |
Carotene, alpha mcg |
Cryptoxanthin, beta
mcg |
Vitamin A, IU IU |
Lutein + zeaxanthin
mcg |
Vitamin E
(alpha-tocopherol) mg |
Vitamin K
(phylloquinone) mcg |
|
61 |
Grapes, american type (slip skin), raw |
67 |
0.63 |
0.35 |
17.15 |
0.9 |
5 |
59 |
1 |
0 |
100 |
72 |
0.19 |
14.6 |
|
62 |
Currants, zante, dried |
283 |
4.08 |
0.27 |
74.08 |
6.8 |
4 |
43 |
1 |
1 |
73 |
0 |
0.11 |
3.3 |
|
63 |
Grapes, red or green (European type, such as Thompson seedless), raw |
69 |
0.72 |
0.16 |
18.10 |
0.9 |
3 |
39 |
1 |
0 |
66 |
72 |
0.19 |
14.6 |
|
64 |
Hazelnuts or
filberts, dry roasted, without salt added (Nuts,) |
646 |
15.03 |
62.40 |
17.60 |
9.4 |
3 |
36 |
1 |
|
61 |
|
15.28 |
|
|
65 |
Pumpkin and
squash seed kernels, dried (Seeds,) |
559 |
30.23 |
49.05 |
10.71 |
6.0 |
1 |
9 |
1 |
1 |
16 |
74 |
2.18 |
7.3 |
|
66 |
Pumpkin and
squash seed kernels, roasted, without salt (Seeds,) |
574 |
29.84 |
49.05 |
14.71 |
6.5 |
0 |
5 |
1 |
0 |
8 |
30 |
0.56 |
4.5 |
|
67 |
Lemons, raw, without peel |
29 |
1.10 |
0.30 |
9.32 |
2.8 |
1 |
3 |
1 |
20 |
22 |
11 |
0.15 |
0.0 |
|
68 |
Paprika (Spices,) |
289 |
14.76 |
12.95 |
55.74 |
37.4 |
2637 |
27679 |
0 |
7923 |
52735 |
13157 |
29.83 |
80.3 |
|
69 |
Pepper, red or
cayenne |
318 |
12.01 |
17.27 |
56.63 |
27.2 |
2081 |
21840 |
0 |
6252 |
41610 |
13157 |
29.83 |
80.3 |
|
70 |
Kale, raw |
50 |
3.30 |
0.70 |
10.01 |
2.0 |
769 |
9226 |
0 |
0 |
15376 |
39550 |
|
817.0 |
|
71 |
Kale, cooked, boiled, drained, without salt |
28 |
1.90 |
0.40 |
5.63 |
2.0 |
681 |
8173 |
0 |
0 |
13621 |
18246 |
0.85 |
817.0 |
|
72 |
Turnip greens,
raw |
32 |
1.50 |
0.30 |
7.13 |
3.2 |
579 |
6952 |
0 |
0 |
11587 |
12825 |
2.86 |
251.0 |
|
73 |
Mustard greens,
raw |
26 |
2.7 |
0.20 |
4.90 |
3.3 |
525 |
6300 |
0 |
0 |
10500 |
9900 |
2.01 |
497.3 |
|
74 |
Spinach, raw |
23 |
2.86 |
0.39 |
3.63 |
2.2 |
469 |
5626 |
0 |
0 |
9377 |
12198 |
2.03 |
482.9 |
|
75 |
Lettuce, cos or romaine, raw |
17 |
1.23 |
0.30 |
3.29 |
2.1 |
436 |
5226 |
0 |
0 |
8710 |
2312 |
0.13 |
102.5 |
|
|
Food |
Energy kcal |
Protein g |
Total lipid (fat)
g |
Carbohydrate, by
difference g |
Fiber, total
dietary g |
Vitamin A, RAE
mcg_RAE |
Carotene, beta mcg |
Carotene, alpha mcg |
Cryptoxanthin, beta
mcg |
Vitamin A, IU IU |
Lutein + zeaxanthin
mcg |
Vitamin E
(alpha-tocopherol) mg |
Vitamin K
(phylloquinone) mcg |
|
76 |
Parsley, raw |
36 |
2.97 |
0.79 |
6.33 |
3.3 |
421 |
5054 |
0 |
0 |
8424 |
5561 |
0.75 |
1640.0 |
|
77 |
Marjoram, dried (Spices,) |
271 |
12.66 |
7.04 |
60.56 |
40.3 |
403 |
4806 |
Ê0 |
70 |
8068 |
1895 |
1.69 |
621.7 |
|
78 |
Turnip greens,
cooked, boiled, drained, without salt |
20 |
1.14 |
0.23 |
4.36 |
3.5 |
381 |
4575 |
0 |
0 |
7625 |
8440 |
1.88 |
367.6 |
|
79 |
Lettuce, red leaf, raw |
16 |
1.33 |
0.22 |
2.26 |
0.9 |
375 |
4495 |
0 |
0 |
7492 |
1724 |
0.15 |
140.3 |
|
80 |
Lettuce, green leaf, raw |
15 |
1.36 |
0.15 |
2.79 |
1.3 |
370 |
4443 |
0 |
0 |
7405 |
1730 |
0.29 |
173.6 |
|
81 |
Mustard greens,
cooked, boiled, drained, without salt |
15 |
2.26 |
0.24 |
2.10 |
2.0 |
316 |
3794 |
0 |
0 |
6323 |
5962 |
1.21 |
299.5 |
|
82 |
Sage, ground
(Spices,) |
315 |
10.63 |
12.75 |
60.73 |
40.3 |
295 |
3485 |
0 |
109 |
5900 |
1895 |
7.48 |
1714.5 |
|
83 |
Chicory greens, raw |
23 |
1.70 |
0.30 |
4.70 |
4.0 |
286 |
3430 |
0 |
0 |
5717 |
10300 |
2.26 |
297.6 |
|
84 |
Basil, fresh |
23 |
3.15 |
0.64 |
2.65 |
1.6 |
264 |
3142 |
0 |
46 |
5275 |
5650 |
0.80 |
414.8 |
|
85 |
Seaweed, laver,
raw |
35 |
5.81 |
0.28 |
5.11 |
0.3 |
260 |
3121 |
0 |
0 |
5202 |
0 |
1.00 |
4.0 |
|
86 |
Taro leaves, raw |
42 |
4.98 |
0.74 |
6.70 |
3.7 |
241 |
2895 |
0 |