The Ultimate Nutrition Tables!

Carotene Beta

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

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

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2637

27679

0

7923

52735

13157

29.83

80.3

 

2

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

2081

21840

0

6252

41610

13157

29.83

80.3

 

3

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

1483

15000

2090

3490

29650

310

29.05

105.7

 

4

Kale, raw

50

3.30

0.70

10.01

2.0

769

9226

0

0

15376

39550

 

817.0

 

5

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

 

6

Carrots, raw

41

0.93

0.24

9.58

2.8

835

8285

3477

0

16706

256

0.66

13.2

 

7

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

 

8

Turnip greens, raw

32

1.50

0.30

7.13

3.2

579

6952

0

0

11587

12825

2.86

251.0

 

9

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

690

6391

3767

0

13790

358

 

9.4

 

10

Mustard greens, raw

26

2.7

0.20

4.90

3.3

525

6300

0

0

10500

9900

2.01

497.3

 

11

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

508

5854

363

121

10161

13610

3.44

778.4

 

12

Spinach, raw

23

2.86

0.39

3.63

2.2

469

5626

0

0

9377

12198

2.03

482.9

 

13

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

436

5226

0

0

8710

2312

0.13

102.5

 

14

Parsley, raw

36

2.97

0.79

6.33

3.3

421

5054

0

0

8424

5561

0.75

1640.0

 

15

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

 

 

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

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

403

4806

Ê0

70

8068

1895

1.69

621.7

 

17

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

 

18

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

 

19

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

375

4495

0

0

7492

1724

0.15

140.3

 

20

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

370

4443

0

0

7405

1730

0.29

173.6

 

21

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

532

4226

834

3471

10630

0

1.44

1.1

 

22

Horseradish-tree, leafy tips, cooked, boiled, drained, without

salt

60

5.27

0.93

11.15

2.0

351

4208

 

 

7013

1747

0.10

108.0

 

23

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

 

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

Collards, raw

30

2.45

0.42

5.69

3.6

333

3842

238

80

6668

8932

2.26

510.8

 

26

Beet greens, raw

22

2.20

0.13

4.33

3.7

316

3794

3

0

6326

1503

1.50

400.0

 

27

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

 

28

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

 

29

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

306

3647

45

0

6116

11000

1.89

830.0

 

30

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

295

3485

0

109

5900

1895

7.48

1714.5

 

 

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

 

31

Chicory greens, raw

23

1.70

0.30

4.70

4.0

286

3430

0

0

5717

10300

2.26

297.6

 

32

Basil, fresh

23

3.15

0.64

2.65

1.6

264

3142

0

46

5275

5650

0.80

414.8

 

33

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

260

3121

0

0

5202

0

1.00

4.0

 

34

Pumpkin, raw

26

1.00

0.10

6.50

0.5

369

3100

515

2145

7384

1500

1.06

1.1

 

35

Taro leaves, raw

42

4.98

0.74

6.70

3.7

241

2895

0

0

4825

1932

2.02

108.6

 

36

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

223

2681

1

0

4468

40

0.09

45.5

 

37

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

 

38

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

190

2264

0

33

3800

1895

7.48

1714.5

 

39

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

181

2040

261

 

3617

 

 

 

 

40

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

169

2020

16

1

3382

26

0.05

2.5

 

41

Lettuce, butterhead (includes boston and bibb types), raw

 

13

1.35

0.22

2.23

1.1

166

1987

0

0

3312

1223

0.18

102.3

 

42

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

157

1624

20

490

3131

51

1.58

4.9

 

43

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

131

1573

0

0

2622

1121

1.62

224.0

 

44

Pimento, canned

23

1.10

0.30

5.10

1.9

133

1474

238

0

2655

366

0.69

8.3

 

45

Arugula, raw

25

2.58

0.66

3.65

1.6

119

1424

0

0

2373

3555

0.43

108.6

 

 

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

Endive, raw

17

1.25

0.20

3.35

3.1

108

1300

0

0

2167

0

0.44

231.0

 

47

Apricots, raw

 

48

1.40

0.39

11.12

2.0

96

1094

19

104

1926

89

0.89

3.3

 

48

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

87

1040

0

0

1734

0

0.04

0.0

 

49

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

85

1007

20

7

1701

1895

18.26

621.7

 

50

Leeks, (bulb and lower leaf-portion), raw

61

1.50

0.30

14.15

1.8

83

1000

0

0

1667

1900

0.92

47.0

 

51

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

80

960

0

0

1600

1747

0.96

108.00

 

52

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

68

820

0

 

1367

 

 

 

 

53

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

64

770

0

0

1283

85

0.07

2.1

 

54

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

64

762

0

0

1270

448

3.33

5.4

 

55

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

64

743

0

41

1272

0

0.02

0.7

 

56

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

59

671

23

50

1179

725

0.69

14.3

 

57

Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

15

1.14

0.36

2.69

1.0

56

670

0

0

1117

1150

0.12

4.2

 

58

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

56

670

0

0

1116

329

0.11

38.2

 

59

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

50

600

0

0

1000

77

0.17

68.8

 

60

Scallions or onions, spring (includes tops and bulb), raw

32

1.83

0.19

7.34

2.6

50

598

0

0

997

1137

0.55

207.0

 

 

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

 

61

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

49

592

0

0

986

0

21.99

99.8

 

62

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

48

534

36

40

952

709

0.69

14.0

 

63

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained,

without salt

31

0.81

0.20

7.62

1.0

41

487

0

0

812

925

0.50

25.4

 

64

Plantains, raw

122

1.30

0.37

31.89

2.3

56

457

438

0

1127

30

0.14

0.7

 

65

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

40

455

15

34

799

492

0.47

9.7

 

66

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

38

450

6

0

754

1590

0.88

177.0

 

67

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

 

68

Asparagus, raw

20

2.20

0.12

3.88

2.1

38

449

9

0

756

710

1.13

41.6

 

69

Mangos, raw

 

65

0.51

0.27

17.00

1.8

38

445

17

11

765

0

1.12

4.2

 

70

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

39

394

57

93

781

148

0.43

59.5

 

71

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

35

379

69

0

690

640

0.41

14.4

 

72

Guavas, common, raw

68

2.55

0.95

14.32

5.4

31

374

0

0

624

0

0.73

2.6

 

73

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

28

332

0

 

553

 

2.30

 

 

74

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

26

313

0

0

521

329

0.35

37.8

 

75

Watermelon, raw

30

0.61

0.15

7.55

0.4

28

303

0

78

569

8

0.05

0.1

 

 

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

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

 

77

Papayas, raw

39

0.61

0.14

9.81

1.8

55

276

0

761

1094

75

0.73

2.6

 

78

Celery, raw

16

0.69

0.17

2.97

1.6

22

270

0

0

449

283

0.27

29.3

 

79

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

81

253

0

1447

1627

834

0.73

2.6

 

80

Rowal, raw

111

2.30

2.00

23.90

6.2

19

230

0

 

383

 

 

 

 

81

Okra, raw

31

2.00

0.10

7.03

3.2

19

225

0

0

375

516

0.36

53.0

 

82

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

18

220

0

0

367

38

 

 

 

83

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

18

216

0

0

360

0

1.00

5.3

 

84

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

18

208

21

7

370

341

0.37

7.4

 

85

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

17

204

0

8

346

510

1.65

1.4

 

86

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

17

196

0

9

333

 

 

 

 

87

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

24

190

185

 

471

170

 

 

 

88

Plums, raw

46

0.70

0.28

11.42

1.4

17

190

0

35

345

73

0.26

6.4

 

89

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

18

189

0

58

363

205

2.50

0.0

 

90

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

17

184

39

0

340

0

0.69

9.5

 

 

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

 

91

Lima beans, immature seeds, cooked, boiled, drained, without

salt

123

6.81

0.32

23.64

5.3

15

182

0

0

303

0

0.14

6.2

 

92

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

14

170

0

0

283

390

0.27

40.0

 

93

Peaches, raw

39

0.91

0.25

9.54

1.5

16

162

0

67

326

91

0.73

2.6

 

94

Pistachio nuts, dry roasted, without salt added (Nuts,)

571

21.35

45.97

27.65

10.3

13

157

0

0

262

1205

1.93

13.2

 

95

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

15

156

0

48

299

205

0.72

163.7

 

96

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

34

155

101

407

681

138

0.20

0.0

 

97

Nectarines, raw

44

10.06

0.32

10.55

1.7

17

150

0

98

98

130

0.77

2.2

 

98

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

11

137

0

0

228

331

0.03

8.0

 

99

Blackberries, raw

43

1.39

0.49

9.61

5.3

11

128

0

0

214

118

1.17

19.8

 

100

Squash, summer, all varieties, cooked, boiled, drained, without salt

20

0.91

0.31

4.31

1.4

11

127

0

0

212

2249

0.14

3.5

 

 

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

 

101

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

10

126

0

0

209

0

0.32

5.6

 

102

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

10

120

0

0

200

2125

0.12

4.3

 

103

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

10

120

0

0

200

2125

0.12

3.0

 

104

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

10

120

 

 

200

 

 

 

 

105

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

15

112

1

129

295

222

2.32

31.2

 

106

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

8

93

0

0

155

42

0.04

20.2

 

107

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

 

108

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

8

90

0

0

150

290

0.13

3.2

 

109

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

7

89

0

0

149

0

0.09

14.5

 

110

Dates, medjool

277

1.81

0.15

74.97

6.7

7

89

0

0

149

23

 

2.7

 

111

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

12

87

7

116

247

129

0.15

0.0

 

112

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

8

87

6

6

155

0

0.02

30.5

 

113

Figs, raw

74

0.75

0.30

19.18

2.9

7

85

0

0

142

9

0.11

4.7

 

114

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

27

84

0

468

530

0

8.52

141.8

 

115

Pecans, dry roasted, without salt added (Nuts,)

710

9.50

74.27

13.55

9.4

7

84

0

 

140

 

1.30

 

 

 

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

 

116

Yam, raw

118

1.53

0.17

27.88

4.1

7

83

0

0

138

0

0.35

2.3

 

117

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

6

71

0

0

118

0

0.87

5.0

 

118

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

6

71

0

0

118

0

0.87

5.0

 

119

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

6

70

0

0

116

0

0.87

66.0

 

120

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

6

69

0

0

115

 

1.69

 

 

121

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

6

68

0

0

114

0

0.51

9.0

 

122

Avocados, raw, California

167

1.96

15.41

8.64

6.8

7

63

24

27

147

271

1.97

21.0

 

123

Tomatillos, raw

32

0.96

1.02

5.84

1.9

6

63

10

0

114

467

0.38

10.1

 

124

Abiyuch, raw

69

1.50

0.10

17.60

5.3

5

60

0

 

100

 

 

 

 

125

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

 

126

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

 

127

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

7

53

27

36

140

 

2.66

 

 

128

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

4

52

0

 

87

122

1.46

40.3

 

129

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

4

48

0

0

80

27

0.14

108.7

 

130

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

9

47

16

115

187

644

0.07

0.3

 

 

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

 

131

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

5

45

11

26

105

23

0.03

16.4

 

132

Currants, zante, dried

283

4.08

0.27

74.08

6.8

4

43

1

1

73

0

0.11

3.3

 

133

Sesame seed kernels, dried (decorticated) (Seeds,)

631

20.45

61.21

11.73

11.6

3

40

0

0

66

0

1.68

0.0

 

134

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

364

19.30

6.04

60.65

17.4

3

40

0

0

67

0

0.82

9.0

 

135

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

3

40

0

0

67

190

0.39

24.0

 

136

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

 

137

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

3

38

0

0

64

85

0.07

2.1

 

138

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

3

37

0

0

62

448

2.89

5.4

 

139

Hazelnuts or filberts, dry roasted, without salt added (Nuts,)

646

15.03

62.40

17.60

9.4

3

36

1

 

61

 

15.28

 

 

140

Cranberries, raw

46

0.39

0.13

12.2

4.6

3

36

0

0

60

91

1.20

5.1

 

141

Taro, raw

112

1.50

0.20

26.46

4.1

4

35

0

20

76

0

2.38

1.0

 

142

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

3

35

0

0

58

 

 

 

 

143

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

3

34

0

0

57

0

0.02

0.7

 

144

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

3

32

0

0

54

80

0.57

19.3

 

145

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

3

32

0

0

53

0

0.05

9.0

 

 

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

 

146

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

3

32

0

0

53

0

0.05

9.0

 

147

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

4

31

8

18

72

16

0.03

7.2

 

148

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

3

31

0

0

52

0

1.07

0.0

 

149

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

3

31

0

0

52

0

 

0.7

 

150

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

3

30

0

0

50

0

35.17

0.0

 

151

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

3

30

0

0

50

27

0.02

2.9

 

152

Limes, raw

30

0.70

0.20

10.54

2.8

2

30

0

0

50

0

0.22

0.6

 

153

Pecans (1)

691

9.17

71.97

13.86

9.6

3

29

0

9

56

17

1.40

3.5

 

154

Bananas, raw

89

1.09

0.33

22.84

2.6

3

26

25

0

64

22

0.10

0.5

 

155

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

3

25

24

0

61

66

0.15

0.0

 

156

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

2

25

0

0

42

47

0.10

11.0

 

157

Prickly pears, raw

41

0.73

0.51

9.57

3.6

2

25

0

3

43

 

 

 

 

158

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

2

24

0

0

40

9

1.80

2.7

 

159

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

2

23

6

0

44

 

 

 

 

160

Lentils, raw

353

25.80

1.06

60.08

30.5

2

23

0

0

39

0

0.49

5.0

 

 

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

 

161

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

2

22

0

0

37

0

0.41

2.9

 

162

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

2

21

0

0

35

0

0.04

0.2

 

163

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

2

21

0

0

35

 

 

 

 

164

Beets, raw

 

43

1.61

0.17

9.56

2.8

2

20

0

0

33

0

0.04

0.2

 

165

Cabbage, red, cooked, boiled, drained, without salt

29

1.51

0.09

6.94

2.6

2

20

0

0

33

20

0.12

47.6

 

166

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

2

18

0

0

31

568

5.07

5.4

 

167

Tamarinds, raw

239

2.80

0.60

62.50

5.1

2

18

0

0

30

0

0.10

2.8

 

168

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

1

17

0

0

29

9

9.33

53.9

 

169

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

5

16

0

90

102

0

0.00

0.0

 

170

Eggplant, raw

24

1.01

0.19

5.70

3.4

1

16

0

0

27

0

0.30

3.5

 

171

Chickpeas (garbanzo beans, bengal gram), mature seeds,

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

1

16

0

0

27

0

0.35

4.0

 

172

Radicchio, raw

23

1.43

0.25

4.48

0.9

1

16

0

0

27

8832

2.26

255.2

 

173

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

194

14

0

12

674

459

1.34

0.4

 

174

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

2

13

2

31

50

130

0.57

6.6

 

175

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

187

13

0

12

650

442

1.29

0.4

 

 

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

 

176

Pears, raw

58

0.38

0.12

15.46

3.1

1

13

0

2

23

45

0.12

4.5

 

177

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

1

13

0

0

22

160

0.02

2.2

 

178

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

1

13

0

0

21

0

0.46

0.3

 

179

Raspberries, raw

52

1.20

0.65

11.94

6.5

2

12

16

0

33

136

0.87

7.8

 

180

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

 

181

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

1

12

0

0

20

9

0.70

2.7

 

182

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

1

12

0

0

20

0

0.19

0.1

 

183

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

1

12

0

0

20

0

1.00

0.0

 

184

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

1

11

3

0

20

92

15.03

14.2

 

185

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

169

11

0

10

586

353

1.03

0.3

 

186

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

156

11

0

10

543

369

1.08

0.3

 

187

Wild rice, raw

357

14.73

1.08

74.90

6.2

1

11

0

0

19

220

0.82

1.9

 

188

Arrowroot, raw

65

4.24

0.20

13.39

1.3

1

11

0

0

19

 

 

 

 

189

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

140

10

0

9

487

331

0.97

0.3

 

190

Mulberries, raw

43

1.44

0.39

9.80

1.7

1

9

12

0

25

136

0.87

7.8

 

 

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

 

191

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

 

192

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

salt

110

7.60

0.40

19.65

5.4

1

9

0

0

15

0

0.02

2.9

 

193

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

salt

110

7.60

0.40

19.65

5.4

1

9

0

0

15

0

0.02

2.9

 

194

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

1

8

0

1

14

163

2.44

0.0

 

195

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

1

8

0

0

13

464

0.19

14.8

 

196

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

61

7

0

0

212

0

0.08

0.3

 

197

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

57

7

0

0

198

0

0.07

0.3

 

198

Rye

338

10.34

1.63

75.86

15.1

1

7

0

0

11

210

0.85

5.9

 

199

Strawberries, raw

32

0.67

0.30

7.68

2.0

1

7

0

0

12

26

0.29

2.2

 

200

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0

6

0

0

10

75

0.05

2.7

 

 

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

 

201

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

1

5

2

1

10

301

0.60

1.8

 

202

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

 

203

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

28

5

0

0

102

0

0.06

0.2

 

204

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

582

19.33

49.80

24.07

11.1

0

5

0

0

9

0

26.10

2.7

 

205

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

0

5

0

0

9

0

0.25

0.0

 

206

Garlic, raw

149

6.36

0.50

33.06

2.1

0

5

0

0

9

16

0.08

1.7

 

207

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0

5

0

0

7

56

0.01

0.8

 

208

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0

5

0

0

10

169

0.79

3.6

 

209

Wheat, soft white

340

10.69

1.99

75.36

12.7

0

5

0

0

9

220

1.01

1.9

 

210

Radishes, raw

16

0.68

0.10

3.40

1.6

0

4

0

0

7

10

0.00

1.3

 

211

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

1

3

1

20

22

11

0.15

0.0

 

212

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

 

213

Millet, cooked

119

3.51

1.00

23.67

1.3

0

2

0

0

3

70

0.02

0.3

 

214

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0

2

0

0

3

64

0.24

0.5

 

215

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0

1

0

0

2

28

1.19

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

 

216

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

0

1

0

0

1

1

26.22

0.0

 

217

Onions, raw

40

1.10

0.10

9.34

1.7

0

1

0

0

2

4

0.02

0.4

 

218

Soursop, raw

66

1.00

0.30

16.84

3.3

0

1

0

0

2

0

0.08

0.4

 

219

Almonds, dry roasted, without salt added (Nuts,)

597

22.09

52.83

19.29

11.8

0

1

0

0

1

1

26.00

0.0

 

220

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0

1

0

0

1

34

0.07

0.3

 

221

Kumquats, raw

71

1.88

0.86

15.90

6.5

15

0

155

193

290

129

0.15

0.0

 

222

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

271

0

0

0

905

648

1.89

0.6

 

223

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

91

0

0

0

305

0

2.68

0.6

 

224

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

90

0

0

0

299

214

7.00

0.2

 

225

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

90

0

0

0

300

0

0.31

0.2

 

226

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

63

0

0

0

210

0

0.70

5.1

 

227

Salmon, coho, wild, cooked, dry heat (Fish,)

139

23.45

4.30

0.00

0.0

51

0

0

0

169

0

0.92

0.1

 

228

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

30

0

0

0

100

0

0.85

0.1

 

229

Chicken, broilers or fryers, breast, meat and skin, cooked,

roasted

197

29.80

7.78

0.00

0.0

28

0

0

0

93

0

0.27

0.3

 

230

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

23

0

0

0

77

0

0.70

3.8

 

 

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

 

231

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

21

0

0

0

70

0

1.74

5.1

 

232

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

15

0

0

0

50

0

0.57

0.1

 

233

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

9

0

0

0

30

0

0.63

0.1

 

234

Chicken, broilers or fryers, breast, meat only, cooked, roasted

165

31.02

3.57

0.00

0.0

6

0

0

0

21

0

0.27

0.3

 

235

Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked

238

26.36

13.89

0.00

0.0

2

0

0

0

7

0

0.13

0.0

 

236

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

0

0

0

 

1

6

0.02

0.3

 

237

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

0

0

0

0

0

0

0.45

1.6

 

238

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

0

0

0

0

0

0

0.44

1.6

 

239

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0

0

0

0

0

0

0.49

1.7

 

240

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0

0

0

0

0

0

0.40

1.4

 

241

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0

0

0

0

0

0

0.20

1.2

 

242

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

0

0

0

0

0

0

0.49

1.8

 

243

Beef, composite of trimmed retail cuts, separable lean and fat,

trimmed to 1/8" fat, all grades, cooked

291

26.42

19.71

0.00

0.0

0

0

0

0

0

0

0.18

1.8

 

244

Bison, ground, cooked, pan-broiled (Game meat,)

238

23.77

15.13

0.00

0.0

0

0

0

0

0

0

0.24

 

 

245

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0

0

0

0

0

0

0.34

1.2

 

 

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

 

246

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0

0

0

0

0

0

0.33

3.7

 

247

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

208

28.10

9.73

0.00

0.0

0

0

0

0

0

0

0.34

0.9

 

248

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0

0

0

0

 

0

0.01

0.0

 

249

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0

0

0

0

0

0

3.10

13.4

 

250

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

0

0

0

0

0

651

0.31

4.3

 

251

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0

0

0

0

0

0

0.00

0.0

 

252

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0

0

0

0

0

0

1.77

0.0

 

253

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0

0

0

0

0

0

8.33

0.0

 

254

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0

0

0

0

0

0

0.03

0.6

 

255

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0

0

0

0

0

0

5.73

0.00

 

256

Macadamia nuts, dry roasted, without salt added (Nuts,)

718

7.79

76.08

13.38

8.0

0

0

0

0

0

0

0.57

0.0

 

257

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0

0

0

0

0

0

0.04

0.0

 

258

Raisins, seedless

299

3.07

0.46

79.18

3.7

0

0

0

0

0

0

0.12

3.5

 

259

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0

0

0

0

0

0

0.46

2.0

 

260

Burdock root, raw

72

1.53

0.15

17.34

3.3

0

0

0

0

0

0

0.38

1.6

 

 

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

 

261

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0

0

0

0

0

0

0.00

0.3

 

262

Navy, mature seeds, cooked, boiled, without salt (Beans,)

140

8.23

0.62

26.05

10.5

0

0

0

0

0

0

0.01

0.6

 

263

Pinto, mature seeds, cooked, boiled, without salt (Beans,)

143

9.01

0.65

26.22

9.0

0

0

0

0

0

0

0.94

3.5

 

264

Kidney, all types, mature seeds, cooked, boiled, without

salt (Beans,)

127

8.67

0.50

22.80

6.4

0

0

0

0

0

0

0.03

8.4

 

265

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0

0

0

0

0

22

0.10

0.5

 

266

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0

0

0

0

0

0

0.12

4.1

 

267

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0

0

0

0

0

0

0.02

0.1

 

268

Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)

230

2.29

23.84

5.54

2.2

0

0

0

0

0

0

0.15

0.1

 

269

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0

0

0

0

0

0

0.60

16.4

 

270

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0

0

0

0

0

26

0.05

2.5

 

271

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0

0

0

0

0

26

0.05

2.5

 

272

Litchis, raw

66

0.83

0.44

16.53

1.3

0

0

0

0

0

0

0.07

0.4

 

273

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0

0

0

0

0

0

0.21

5.6

 

274

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0

0

0

0

0

0

0.21

5.6

 

275

Cashew nuts, dry roasted, without salt added (Nuts,)

574

15.31

46.35

32.69

3.0

0

0

0

0

0

23

0.92

34.7

 

 

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

 

276

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0

0

0

0

0

0

0.87

2.3

 

277

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0

0

0

0

0

0

6.93

0.0

 

278

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0

0

0

0

0

50

0.12

4.5

 

279

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0

0

0

0

0

1

0.08

15.5

 

280

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt

14

0.40

0.20

3.04

1.0

0

0

0

0

0

197

0.08

2.8

 

281

Pink, mature seeds, cooked, boiled, without salt (Beans,)

149

9.06

0.49

27.91

5.3

0

0

0

0

0

0

0.98

3.7

 

282

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0

0

0

0

0

0

0.03

0.0

 

283

White, mature seeds, cooked, boiled, without salt (Beans,)

139

9.73

0.35

25.09

6.3

0

0

0

0

0

0

0.94

3.5

 

284

Ginger root, raw

80

1.82

0.75

17.77

2.0

0

0

0

0

0

0

0.26

0.1

 

285

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0

0

0

0

0

0

1.00

1.0

 

286

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0

0

0

0

0

0

0.01

0.1

 

287

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

0

0

0

0

0

0

0.24

0.2

 

288

Turnips, raw

28

0.90

0.10

6.43

1.8

0

0

0

0

0

0

0.03

0.1

 

289

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0

0

0

0

0

0

0.12

3.5

 

290

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0

0

0

0

0

0

0.00

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

 

291

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0

0

0

0

0

0

0.00

0.0

 

292

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0

0

0

0

0

0

0.22

6.0

 

293

Parsnips, raw

75

1.20

0.30

17.99

4.9

0

0

0

0

0

0

1.49

22.5

 

294

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0

0

0

0

0

0

0.01

0.0

 

295

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

0

0

0

0

0

22

0.90

34.1

 

296

Cherimoya, raw

74

1.65

0.62

17.70

2.3

0

0

0

0

0

 

 

 

 

297

Lotus root, raw

74

2.60

0.10

17.23

4.9

0

0

0

0

0

0

 

 

 

298

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0

0

0

10

8

 

 

 

 

299

Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled

273

25.38

18.21

0.00

0.0

0

0

0

0

0

0

0.47

3.0

 

300

Bison, top sirloin, separable lean only, 1" steak,

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

0

0

0

0

0

0

0.20

 

 

 

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

 

301

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

0

0

0

0

0

0

0.40

1.4

 

302

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

160

28.30

4.38

0.00

0.0

0

0

0

0

0

0

0.38

1.4

 

303

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0

0

 

 

 

 

 

 

 

304

Clam, mixed species, cooked, moist heat (Mollusks,)

148

25.55

1.95

5.13

0.0

171

 

 

 

570

 

 

 

 

305

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

166

 

 

 

554

 

 

 

 

306

Salmon, chinook, cooked, dry heat (Fish,)

231

25.72

13.38

0.00

0.0

149

 

 

 

496

 

 

 

 

307

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

138

 

 

 

459

 

 

 

 

308

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

120

 

 

 

398

 

 

 

 

309

Roe, mixed species, cooked, dry heat (Fish,)

204

28.62

8.23

1.92

0.0

91

 

 

 

303

 

 

 

 

310

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

81

 

 

 

270

 

 

 

 

311

Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)

140

26.69

2.94

0.00

0.0

54

 

 

 

179

 

 

 

 

312

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

53

 

 

 

178

 

 

 

 

313

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

44

 

 

 

147

 

 

 

 

314

Salmon, pink, cooked, dry heat (Fish,)

149

25.56

4.42

0.00

0.0

41

 

 

 

136

 

 

 

 

315

Bass, freshwater, mixed species, cooked, dry heat (Fish,)

146

24.18

4.73

0.00

0.0

35

 

 

 

115

 

 

 

 

 

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

 

316

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

33

 

 

 

109

 

 

 

 

317

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

33

 

 

 

138

 

 

 

 

318

Bass, striped, cooked, dry heat (Fish,)

124

22.73

2.99

0.00

0.0

31

 

 

 

104

 

 

 

 

319

Bass, fresh water, mixed species, raw (Fish,)

114

18.86

3.69

0.00

0.0

30

 

 

 

100

 

 

 

 

320

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

30

 

 

 

100

 

 

 

 

321

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

30

 

 

 

100

 

 

 

 

322

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

27

 

 

 

90

 

 

 

 

323

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

150

22.92

5.82

0.00

0.0

15

 

 

 

50

 

 

 

 

324

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

15

 

 

 

50

 

 

 

 

325

Catfish, channel, wild, cooked, dry heat (Fish,)

105

18.47

2.85

0.00

0.0

15

 

 

 

50

 

 

 

 

326

Salmon, Atlantic, wild, cooked, dry heat (Fish,)

182

25.44

8.13

0.00

0.0

13

 

 

 

44

 

 

 

 

327

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

12

 

 

 

40

 

 

 

 

328

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

10

 

 

 

32

 

 

 

 

329

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

5

 

 

 

17

 

 

 

 

330

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

5

 

 

 

15

 

 

 

 

 

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

 

331

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

800

 

 

 

16000

 

 

 

 

332

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

580

 

 

 

11600

 

 

 

 

333

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

495

 

 

 

9900

 

 

 

 

334

Dill weed, fresh

43

3.46

1.12

7.02

2.1

386

 

 

 

7718

 

 

 

 

335

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

378

 

 

 

7564

 

 

 

 

336

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

309

 

 

 

6185

 

 

 

 

337

Squash, winter, hubbard, cooked, baked, without salt

50

2.48

0.62

10.81

 

302

 

 

 

6035

 

 

 

 

338

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

293

 

 

 

5850

 

 

 

 

339

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

260

 

 

 

5200

 

 

 

 

340

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

257

 

 

 

5130

 

 

 

 

341

Peppermint, fresh

70

3.75

0.94

14.89

8.0

212

 

 

 

4248

 

 

 

 

342

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

210

 

 

 

4200

 

 

 

 

343

Borage, raw

21

1.80

0.70

3.06

 

210

 

 

 

4200

 

 

 

 

344

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

203

 

 

 

4054

 

 

 

 

345

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

156

 

 

 

3128

 

 

 

 

 

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

 

346

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

155

 

 

 

3100

 

 

 

 

347

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

150

 

 

 

3000

 

 

 

 

348

Amaranth leaves, raw

23

2.46

0.33

4.02

 

146

 

 

 

2917

 

 

1140.0

 

349

Kale, scotch, cooked, boiled, drained, without salt

28

1.90

0.41

5.63

1.2

100

 

 

 

1994

 

 

 

 

350

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

97

 

 

 

1947

 

 

 

 

351

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

97

 

 

 

1942

 

 

 

 

352

Balsam-pear (bitter gourd), leafy tips, raw

30

5.30

0.69

3.29

 

87

 

 

 

1734

 

 

 

 

353

Loquats, raw

47

0.43

0.20

12.14

1.7

76

 

 

 

1528

 

 

 

 

354

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

75

 

 

 

1496

 

 

 

 

355

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

75

 

 

 

1500

 

 

 

 

356

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

74

 

 

 

 

 

 

 

 

357

Purslane, raw

16

1.30

0.10

 

 

66

 

 

 

1320

 

 

 

 

358

Shallots, raw

72

2.50

0.10

 

 

60

 

 

 

1190

 

 

 

 

359

Cabbage, savoy, cooked, boiled, drained, without salt

24

1.80

0.09

5.41

2.8

44

 

 

 

889

 

 

 

 

360

Oheloberries, raw

280

0.38

0.22

6.84

 

42

 

 

 

830

 

 

 

 

 

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

 

361

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

41

 

 

 

817

 

 

 

 

362

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

40

 

 

 

800

 

 

 

 

363

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

38

 

 

 

767

 

 

 

 

364

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

36

 

 

 

720

 

 

 

 

365

Elderberries, raw

73

0.66

0.50

18.40

7.0

30

 

 

 

600

 

 

 

 

366

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

28

 

 

 

558

 

 

 

 

367

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

27

 

 

 

530

 

 

 

 

368

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

27

 

 

 

540

 

 

 

 

369

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

22

 

 

 

442

 

 

 

 

370

Squash, winter, acorn, cooked, baked, without salt

56

1.12

0.14

14.58

4.4

21

 

 

 

428

 

 

 

 

371

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

21

 

 

 

410

 

 

 

 

372

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

20

 

 

 

391

 

 

 

 

373

Rose-apples, raw

25

0.60

0.30

5.70

 

17

 

 

 

339

 

 

 

 

374

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

16

 

 

 

311

 

 

 

 

375

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

15

 

 

 

297

 

 

 

 

 

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

 

376

Gooseberries, raw

44

0.88

0.58

10.18

4.3

15

 

 

 

290

 

0.37

 

 

377

Roselle, raw

49

0.96

0.64

11.31

 

14

 

 

 

287

 

 

 

 

378

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

13

 

 

 

256

 

 

 

 

379

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

12

 

 

 

248

 

 

 

 

380

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

12

 

 

 

230

 

 

 

 

381

Currants, european black, raw

 

63

1.40

0.41

15.38

 

12

 

 

 

230

 

1.00

 

 

382

Lima, immature seeds, canned, regular pack, solids and

liquids (Beans,)

71

4.07

0.29

13.33

3.6

8

 

 

 

150

 

 

 

 

383

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

7

 

 

 

140

 

 

 

 

384

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

7

 

 

 

138

 

 

 

 

385

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7

 

 

 

131

 

 

 

 

386

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

7

 

 

 

134

 

 

 

 

387

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

6

 

 

 

124

 

 

 

 

388

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

6

 

 

 

128

 

 

 

 

389

Cabbage, common (danish, domestic, and pointed types),

freshly harvest, raw

24

1.21

0.18

5.37

2.3

6

 

 

 

126

 

 

 

 

390

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

6

 

 

 

110

 

 

 

 

 

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

 

391

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

5

 

 

 

108

 

 

 

 

392

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

5

 

 

 

90

 

 

 

 

393

Winged beans, immature seeds, cooked, boiled, drained, without salt

38

5.31

0.66

3.21

 

4

 

 

 

88

 

 

 

 

394

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

3

 

 

 

52

 

 

 

 

395

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3

 

 

 

50

 

 

 

 

396

Sisymbrium sp. seeds, whole, dried (Seeds,)

318

12.14

4.60

58.26

 

3

 

 

 

63

 

 

 

 

397

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

3

 

 

 

60

 

 

 

 

398

Sapodilla, raw

830

0.44

1.10

19.96

5.3

3

 

 

 

60

 

 

 

 

399

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

3

 

 

 

50

 

 

 

 

400

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

3

 

 

 

53

 

 

 

 

 

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

 

401

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

3

 

 

 

50

 

 

 

 

402

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

3

 

 

 

56

 

 

 

 

403

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

2

 

 

 

32

 

 

 

 

404

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

2

 

 

 

45

 

 

 

 

405

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

2

 

 

 

39

 

 

 

 

406

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

2

 

 

 

41

 

 

 

 

407

Quinces, raw

57

0.40

0.10

15.30

1.9

2

 

 

 

40

 

 

 

 

408

Custard-apple, (bullock's-heart), raw

101

1.70

0.60

25.20

2.4

2

 

 

 

33

 

 

 

 

409

Jujube, raw

79

1.20

0.20

20.23

 

2

 

 

 

40

 

 

 

 

410

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

2

 

 

 

40

 

 

 

 

411

Crabapples, raw

76

0.40

0.30

19.95

 

2

 

 

 

40

 

 

 

 

412

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

1

 

 

 

17

 

 

 

 

413

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

1

 

 

 

28

 

 

 

 

414

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

1

 

 

 

23

 

 

 

 

415

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

1

 

 

 

23

 

 

 

 

 

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

 

416

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

1

 

 

 

10

 

 

 

 

417

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

1

 

 

 

28

 

 

 

 

418

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

1

 

 

 

29

 

 

 

 

419

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

1

 

 

 

17

 

 

 

 

420

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

1

 

 

 

29

 

 

 

 

421

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

1

 

 

 

13

 

 

 

 

422

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

1

 

 

 

13

 

 

 

 

423

Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)

197

29.06

8.05

0.00

0.0

0

 

 

 

0

 

 

 

 

424

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

0

 

 

 

0

 

 

 

 

425

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0

 

 

 

0

 

 

 

 

426

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0

 

 

 

0

 

 

0.0

 

427

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0

 

 

 

0

 

0.02

0.0

 

428

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0

 

 

 

0

 

 

 

 

429

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

0

 

 

 

0

 

0.01

0.0

 

430

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

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

 

431

Cranberry (roman), mature seeds, raw (Beans,)

335

23.03

1.23

60.05

24.7

0

 

 

 

2

 

 

 

 

432

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0

 

 

 

8

 

 

 

 

433

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0

 

 

 

6

 

 

 

 

434

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0

 

 

 

0

 

 

 

 

435

Cranberry (roman), mature seeds, cooked, boiled,

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0

 

 

 

0

 

 

 

 

436

Black, mature seeds, cooked, boiled, without salt (Beans,)

132

8.86

0.54

23.71

 

0

 

 

 

6

 

 

 

 

437

Yardlong beans, mature seeds, cooked, boiled, without salt

118

8.29

0.45

21.09

3.8

0

 

 

 

0

 

 

 

 

438

Beans, small white, mature seeds, cooked, boiled, without salt

142

8.97

0.64

25.81

10.4

0

 

 

 

0

 

 

 

 

439

Adzuki, mature seeds, cooked, boiled, without salt (Beans,)

128

7.52

0.10

24.77

7.3

0

 

 

 

6

 

 

 

 

440

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

0

 

 

 

0

 

 

 

 

441

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0

 

 

 

1

 

 

 

 

442

Sesbania flower, raw

27

1.28

0.04

6.73

 

0

 

 

 

0

 

 

 

 

443

Millet, raw

378

11.02

4.22

72.85

8.5

0

 

 

 

0

 

0.05

0.9

 

444

Yellow, mature seeds, cooked, boiled, without salt (Beans,)

144

9.16

1.08

25.27

10.4

0

 

 

 

2

 

 

 

 

445

French, mature seeds, cooked, boiled, without salt (Beans,)

129

7.05

0.76

24.02

9.4

0

 

 

 

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

 

446

Triticale

336

13.05

2.09

72.13

 

0

 

 

 

0

 

0.90

 

 

447

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

0

 

 

 

0

 

 

 

 

448

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0

 

 

 

0

 

 

 

 

449

Oats

389

16.89

6.90

66.27

10.6

0

 

 

 

0

 

 

 

 

450

Kidney, mature seeds, sprouted, cooked, boiled, drained,

without salt

33

4.83

0.58

4.72

 

0

 

 

 

2

 

 

 

 

451

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0

 

 

 

5

 

 

 

 

452

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0

 

 

 

0

 

1.01

 

 

453

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0

 

 

 

0

 

 

 

 

454

Feijoa, raw

49

1.24

0.78

10.63

 

0

 

 

 

0

 

 

 

 

455

Buckwheat

343

13.25

3.40

71.50

10.0

0

 

 

 

0

 

 

 

 

456

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0

 

 

 

0

 

 

 

 

457

Pinto, mature seeds, sprouted, cooked, boiled, drained,

without salt (Beans,)

22

1.86

0.32

4.10

 

0

 

 

 

1

 

 

 

 

458

Chicory roots, raw

73

1.40

0.20

17.51

 

0

 

 

 

6

 

 

 

 

459

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

0

 

 

 

0

 

 

 

 

460

Coconut cream, raw (liquid expressed from grated meat) (Nuts,)

330

3.63

34.68

6.65

2.2

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

 

461

Arrowhead, raw

99

5.33

0.29

20.23

 

0

 

 

 

0

 

 

 

 

462

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0

 

 

 

6

 

 

 

 

463

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0

 

 

 

6

 

 

 

 

464

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0

 

 

 

0

 

 

 

 

465

Spelt, cooked

127

5.50

0.85

26.44

3.9

0

 

 

 

4

 

 

 

 

466

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0

 

 

 

4

 

 

 

 

467

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0

 

 

 

259

 

 

 

 

468

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

0

 

 

 

0

 

0.54

 

 

469

Winged, mature seeds, cooked, boiled, without salt (Beans,)

147

10.62

5.84

14.94

 

0

 

 

 

0

 

 

 

 

470

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0

 

 

 

0

 

 

 

 

471

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0

 

 

 

0

 

 

 

 

472

Hyacinth beans, mature seeds, cooked, boiled, without salt

117

8.14

0.58

20.70

 

0

 

 

 

0

 

 

 

 

473

Raisins, seeded

296

2.52

0.54

78.47

6.8

0

 

 

 

0

 

 

 

 

474

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0

 

 

 

0

 

 

 

 

475

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

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

 

476

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0

 

 

 

3

 

 

 

 

477

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

131

26.83

1.80

0.00

0.0

0

 

 

 

0

 

 

 

 

478

Mollusks, oyster, eastern, wild, cooked, dry heat

72

8.25

1.90

4.80

0.0

0

 

 

 

0

 

 

 

 

479

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0

 

 

 

0

 

 

 

 

480

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0

 

 

 

0

 

 

 

 

481

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

 

 

 

 

37

 

 

 

 

482

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

1060

 

 

 

 

 

 

 

 

483

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

166

 

 

 

 

 

 

 

 

484

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

10

 

 

 

202

 

 

 

 

485

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0

 

 

 

 

 

 

 

 

486

Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)

361

7.90

1.07

80.02

19.2

 

 

 

 

 

 

 

 

 

487

Longans, raw

60

1.31

0.10

15.14

1.1

 

 

 

 

 

 

 

 

 

488

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

489

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

 

490

Clementines, raw

47

0.85

0.15

12.02

1.7

 

 

 

 

 

 

0.20

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

 

491

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

 

 

 

 

 

 

0.00

 

 

492

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

0

 

 

 

 

493

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

0.19

 

 

494

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

 

 

 

 

 

 

0.00

4.9

 

495

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

 

 

 

 

 

 

11.30

 

 

496

Herring eggs, Pacific, plain (Alaska Native) (Fish,)

74

9.60

1.93

4.47

 

 

 

 

 

57

 

 

 

 

497

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

 

498

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

 

 

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

 




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      


     

  © 2013-2024 Jeff Rogers. All rights reserved All rights reserved

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