The Ultimate Nutrition Tables!

Cholesterol

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

**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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