The Ultimate Nutrition Tables!

Choline

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

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

1

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

0.190

0.620

0.120

3.500

0.320

50

0

490.9

 

20.00

588

 

2

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

0.240

0.740

1.800

1.000

0.160

80

0

335.4

 

10.00

374

 

3

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

0.156

0.404

0.200

1.862

0.250

80

0

263.4

 

5.40

884

 

4

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

0.147

0.382

0.189

1.759

0.236

76

0

263.4

 

5.10

852

 

5

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

0.130

0.790

0.150

1.761

0.150

66

0

263.4

 

1.58

844

 

6

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

0.069

0.478

0.070

1.438

0.143

47

0

251.1

0.6

1.29

423

 

7

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

0.088

0.403

0.956

1.060

0.159

53

0

247.5

8.2

56.40

439

 

8

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

0.066

0.513

0.064

1.398

0.121

44

0

225.3

0.6

1.11

424

 

9

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

0.050

0.310

2.200

0.930

0.470

11

0

129.9

17.1

8.30

117

 

10

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0.060

0.290

4.640

0.930

0.370

9

0

122.9

16.2

6.51

121

 

11

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

0.805

0.261

4.733

0.810

0.397

162

0

122.7

1.9

0.00

0

 

12

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

0.543

0.381

7.890

 

0.430

76

0

122.7

1.9

0.00

0

 

13

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

0.250

0.900

5.790

2.680

0.320

5

0

122.6

16.1

6.64

109

 

14

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

0.100

0.820

3.350

 

0.290

6

0

122.3

16.1

2.47

98

 

15

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

160

28.30

4.38

0.00

0.0

0.310

0.140

4.210

 

0.418

6

0

117.4

15.4

0.70

77

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

16

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

0.100

0.370

8.430

 

0.470

10

0

116.5

15.3

8.30

129

 

17

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0.590

0.520

4.680

 

0.470

11

0

115.4

15.2

8.30

97

 

18

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0.050

0.340

5.260

 

0.370

4

0

115.4

15.2

6.31

78

 

19

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0.090

0.610

3.950

 

0.000

5

0

106.4

14.0

1.19

75

 

20

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

0.090

0.220

3.720

0.360

0.340

7

0

100.6

 

2.47

87

 

21

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

0.621

0.233

2.251

1.910

0.382

625

0

97.9

 

0.00

0

 

22

Lentils, raw

353

25.80

1.06

60.08

30.5

0.873

0.211

2.605

2.140

0.540

479

0

96.4

 

0.00

0

 

23

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

0

 

24

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

0

 

25

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

0.726

0.215

2.889

1.758

0.174

274

0

95.5

 

0.00

0

 

26

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

364

19.30

6.04

60.65

17.4

0.477

0.212

1.541

1.588

0.535

557

0

95.2

 

0.00

0

 

27

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

165

31.02

3.57

0.00

0.0

0.070

0.114

13.712

0.965

0.600

4

0

85.3

6.2

0.34

85

 

28

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

0.068

0.051

0.425

0.261

0.079

34

0

84

0.1

0.00

0

 

29

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0.062

0.182

5.443

0.943

0.460

7

0

82.5

6.0

0.37

76

 

30

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

0.611

0.290

6.047

0.844

0.542

2

0

80.1

3.0

0.70

88

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

31

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

1.644

0.161

3.080

0.985

0.473

87

0

78.7

3.1

0.00

0

 

32

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

273

25.38

18.21

0.00

0.0

0.051

0.181

4.537

0.682

0.336

11

0

77.8

10.1

2.90

82

 

33

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

roasted

197

29.80

7.78

0.00

0.0

0.066

0.119

12.710

0.936

0.560

4

0

72.8

6.2

0.32

84

 

34

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

139

23.45

4.30

0.00

0.0

0.075

0.140

7.950

0.810

0.568

13

0

72.0

 

5.00

55

 

35

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

571

21.35

45.97

27.65

10.3

0.840

0.158

1.425

0.513

1.274

50

0

71.4

0.8

0.00

0

 

36

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

0.360

0.318

1.520

0.772

0.487

184

0

70.2

630.4

0.00

0

 

37

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0.116

0.200

0.923

1.457

0.591

82

0

69.8

67.6

0.00

0

 

38

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

208

28.10

9.73

0.00

0.0

0.057

0.177

5.086

0.858

0.410

7

0

69.8

5.9

0.35

82

 

39

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

0.349

0.794

7.893

 

3.670

100

0

66.5

2.7

0.00

0

 

40

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

0.077

0.323

4.168

1.530

0.370

2

0

66.5

9.2

0.41

91

 

41

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0.900

0.193

1.955

0.899

0.286

444

0

66.4

 

0.00

0

 

42

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0.437

0.146

0.479

0.732

0.318

388

0

66.2

 

0.00

0

 

43

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

0.080

0.213

1.765

0.362

0.060

16

0

65.0

 

49.44

34

 

44

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

0.115

0.055

1.640

0.750

0.190

15

0

65.0

 

1.53

66

 

45

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

0.260

0.470

5.100

1.500

0.250

10

0

65.0

8.4

0.40

89

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

46

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

0.100

0.095

1.380

0.185

0.062

10

0

65.0

 

19.46

53

 

47

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

0.253

0.281

3.467

 

1.150

154

0

64.2

28.8

0.00

0

 

48

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

0.273

0.153

4.987

0.750

0.143

58

0

63.0

 

0.00

0

 

49

Pumpkin and squash seed kernels, roasted, without salt (Seeds,)

574

29.84

49.05

14.71

6.5

0.070

0.150

4.430

0.570

0.100

57

0

63.0

1.5

0.00

0

 

50

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

574

15.31

46.35

32.69

3.0

0.200

0.200

1.400

1.217

0.256

69

0

61.0

 

0.00

0

 

51

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

0.080

0.102

0.734

0.696

0.222

57

0

57.1

 

0.00

0

 

52

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

0.364

0.227

4.387

0.313

0.094

34

0

55.8

0.4

0.00

0

 

53

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0.438

0.098

13.525

1.395

0.256

145

0

55.3

 

0.00

0

 

54

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

582

19.33

49.80

24.07

11.1

0.106

0.246

7.042

7.042

0.804

237

0

55.1

 

0.00

0

 

55

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

1.480

0.355

8.335

1.130

1.345

227

0

55.1

35.4

0.00

0

 

56

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0.224

0.271

5.135

1.233

0.353

42

0

54.2

2.6

0.00

0

 

57

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0.640

0.135

12.066

1.767

0.348

240

0

52.5

0.6

0.00

0

 

58

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

0.211

1.014

3.385

0.469

0.143

50

0

52.1

0.5

0.00

0

 

59

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

597

22.09

52.83

19.29

11.8

0.074

0.859

3.850

0.229

0.126

33

0

52.1

 

0.00

0

 

60

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

0.645

1.743

15.320

1.780

4.020

106

0

51.5

7.1

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

61

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

0.328

0.919

8.701

 

2.450

106

0

51.5

 

0.00

0

 

62

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

0.174

0.269

4.825

1.098

0.180

6

0

50.4

7

0.30

84

 

63

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0.152

0.233

5.140

 

1.800

39

0

49.2

9.7

0.00

0

 

64

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

0.179

0.162

5.903

1.067

0.081

52

0

47.7

1.4

0.00

0

 

65

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

0.400

0.170

2.200

0.680

0.068

173

0

45.8

 

0.00

0

 

66

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

0.643

0.113

1.800

0.918

0.563

113

0

45.6

0.4

0.00

0

 

67

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

140

8.23

0.62

26.05

10.5

0.237

0.066

0.649

0.266

0.138

140

0

44.7

0.1

0.00

 

 

68

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

718

7.79

76.08

13.38

8.0

0.710

0.087

2.274

0.603

0.359

10

0

44.6

0.3

0.00

0

 

69

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0.050

0.060

0.507

0.667

0.184

57

0

44.3

 

0.00

0

 

70

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

salt

123

6.81

0.32

23.64

5.3

0.140

0.096

1.040

0.257

0.193

26

0

44.1

 

0.00

0

 

71

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

0.754

0.336

5.720

 

2.690

274

0

43.6

 

0.00

0

 

72

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

0.289

0.316

4.120

 

1.190

274

0

43.6

 

0.00

0

 

73

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

0.513

0.399

4.940

 

0.550

274

0

43.6

 

0.00

0

 

74

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

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

0.116

0.063

0.526

0.286

0.139

172

0

42.8

 

0.00

0

 

75

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

0.205

0.053

1.092

0.743

0.105

80

0

41.2

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

76

Pecans (1)

691

9.17

71.97

13.86

9.6

0.660

0.130

1.167

0.863

0.210

22

0

40.5

0.7

0.00

0

 

77

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

0.217

0.103

1.474

0.247

0.204

34

0

40.0

 

0.00

0

 

78

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

0.341

0.150

1.125

0.570

0.537

98

0

39.2

0.3

0.00

0

 

79

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

0.191

0.114

4.604

0.282

0.260

23

0

37.8

 

0.00

0

 

80

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

0.115

0.267

1.458

 

0.590

93

0

37.4

1.4

0.00

0

 

81

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

149

9.06

0.49

27.91

5.3

0.257

0.063

0.570

0.299

0.175

168

0

36.9

 

0.00

0

 

82

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0.037

0.170

1.500

3.594

0.159

21

0

36.8

 

0.00

0

 

83

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

143

9.01

0.65

26.22

9.0

0.193

0.062

0.318

0.210

0.229

172

0

35.3

0.1

0.00

0

 

84

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

0.190

0.260

0.806

0.084

0.251

27

0

35.3

 

0.00

0

 

85

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

139

9.73

0.35

25.09

6.3

0.118

0.046

0.140

0.229

0.093

81

0

35.1

 

0.00

0

 

86

Wild rice, raw

357

14.73

1.08

74.90

6.2

0.115

0.262

6.733

1.074

0.391

95

0

35.0

 

0.00

0

 

87

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

0.072

0.066

1.046

0.338

0.116

68

0

34.4

0.2

0.00

0

 

88

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0.083

0.471

5.950

1.600

0.074

19

0

32.8

11.5

0.00

0

 

89

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

0.177

0.528

4.640

0.921

1.044

237

0

32.3

9.8

0.00

0

 

90

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

0.057

0.130

0.470

1.660

0.583

31

0

32.1

0.5

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

91

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

0.040

0.106

0.575

0.218

0.128

93

0

31.8

0.1

0.00

0

 

92

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

salt

110

7.60

0.40

19.65

5.4

0.097

0.089

0.711

0.157

0.072

104

0

30.6

 

0.00

0

 

93

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

salt

110

7.60

0.40

19.65

5.4

0.097

0.089

0.711

0.157

0.072

104

0

30.6

 

0.00

0

 

94

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

salt (Beans,)

127

8.67

0.50

22.80

6.4

0.160

0.058

0.578

0.220

0.120

130

0

30.5

0.1

0.00

0

 

95

Rye

338

10.34

1.63

75.86

15.1

0.316

0.251

4.270

1.456

0.294

38

0

30.4

146.1

0.00

0

 

96

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

0.200

0.060

1.300

0.397

0.077

13

0

30.0

 

0.00

0

 

97

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0.617

0.035

0.295

0.184

0.101

22

0

28.8

0.4

0.00

0

 

98

Ginger root, raw

80

1.82

0.75

17.77

2.0

0.025

0.034

0.750

0.203

0.160

11

0

28.8

 

0.00

0

 

99

Chard, swiss, cooked, boiled, drained, without salt

hard, swiss, cooked, boiled, drained, without salt

20

1.88

0.08

4.13

2.1

0.034

0.086

0.360

0.163

0.085

9

0

28.7

0.1

0.00

0

 

100

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0.083

0.051

0.724

0.588

0.093

58

0

27.0

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

101

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

0.591

0.178

6.350

0.905

0.255

 

 

25.8

113.0

 

 

 

102

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

631

20.45

61.21

11.73

11.6

0.699

0.090

5.800

0.290

0.400

115

0

25.6

0.4

0.00

0

 

103

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

0.791

0.247

4.515

0.050

0.790

97

0

25.6

 

0.00

0

 

104

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0.127

0.010

0.300

0.302

0.218

8

0

25.4

 

0.00

0

 

105

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

0.130

0.175

0.514

0.057

0.160

13

0

25.0

 

0.00

0

 

106

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

0.628

0.327

4.579

 

0.435

10

0

24.7

 

0.00

0

 

107

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

0.383

0.379

3.606

 

0.360

10

0

24.7

 

0.00

0

 

108

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

0.340

0.290

3.060

0.890

10

0

 

24.7

 

0.00

0

 

109

Collards, raw

30

2.45

0.42

5.69

3.6

0.054

0.130

0.742

0.267

0.165

166

0

23.20

0.4

0.00

0

 

110

Garlic, raw

149

6.36

0.50

33.06

2.1

0.200

0.110

0.700

0.596

1.235

3

0

23.2

 

0.00

0

 

111

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

0.155

0.055

1.770

0.717

0.093

42

0

23.0

 

0.00

0

 

112

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0.095

0.490

3.800

1.500

0.110

14

0

22.1

11.1

0.10

0

 

113

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

29

1.51

0.09

6.94

2.6

0.071

0.060

0.382

0.154

0.225

24

0

21.4

0.1

0.00

0

 

114

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0.077

0.480

4.500

1.500

0.100

22

0

21.2

6.1

0.05

0

 

115

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

0.068

0.136

0.850

0.042

0.196

25

0

21.0

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

116

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

salt

60

5.27

0.93

11.15

2.0

0.222

0.509

1.995

0.102

0.929

23

0

21.0

 

0.00

0

 

117

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

0.061

0.038

0.248

0.174

0.112

30

0

20.3

0.3

0.00

0

 

118

Spinach, raw

23

2.86

0.39

3.63

2.2

0.078

0.189

0.724

0.065

0.195

194

0

19.3

102.6

0.00

0

 

119

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

0.139

0.090

0.745

0.309

0.219

61

0

19.1

0.8

0.00

0

 

120

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

0.162

0.129

1.221

0.322

0.171

83

 

18.3

0.3

 

 

 

121

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

0.040

0.090

0.400

0.172

0.099

14

0

18.0

0.3

0.00

0

 

122

Taro, raw

112

1.50

0.20

26.46

4.1

0.095

0.025

0.600

0.303

0.283

22

0

17.3

 

0.00

0

 

123

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0.081

0.402

3.607

1.497

0.104

16

0

17.3

9.4

0.04

0

 

124

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

0.064

0.069

0.418

0.147

0.209

18

0

17.1

0.1

0.00

0

 

125

Endive, raw

17

1.25

0.20

3.35

3.1

0.080

0.075

0.400

0.900

0.020

142

0

16.8

 

0.00

0

 

126

Yam, raw

118

1.53

0.17

27.88

4.1

0.112

0.032

0.552

0.314

0.293

23

0

16.5

 

0.00

0

 

127

Asparagus, raw

20

2.20

0.12

3.88

2.1

0.143

0.141

0.978

0.274

0.091

52

0

16.0

0.6

0.00

0

 

128

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

0.014

0.036

0.177

0.223

0.011

5

0

16.0

 

0.05

14

 

129

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

0.048

0.138

0.277

0.310

0.046

1

0

16.0

 

0.07

11

 

130

Arugula, raw

25

2.58

0.66

3.65

1.6

0.044

0.086

0.305

0.437

0.073

97

0

15.3

0.1

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

131

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

0.084

0.105

0.752

0.094

0.074

37

0

15.3

0.1

0.00

0

 

132

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

0.076

0.126

0.481

0.563

0.034

36

0

14.4

0.4

0.00

0

 

133

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0.039

0.058

0.320

0.353

0.279

20

0

14.3

0.2

0.00

0

 

134

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

0.044

0.183

0.107

0.362

0.036

5

0

14.3

0.6

0.44

10

 

135

Avocados, raw, California

167

1.96

15.41

8.64

6.8

0.075

0.143

1.912

1.463

0.287

89

0

14.2

0.7

0.00

0

 

136

Clementines, raw

47

0.85

0.15

12.02

1.7

0.086

0.030

0.636

0.151

0.075

24

0

14.0

0.1

 

 

 

137

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

0.060

0.230

1.600

0.697

0.002

196

0

13.9

 

0.00

0

 

138

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

0.020

0.029

0.200

0.135

0.042

12

0

13.6

 

0.00

0

 

139

Plantains, raw

122

1.30

0.37

31.89

2.3

0.052

0.054

0.686

0.260

0.299

22

0

13.5

 

0.00

0

 

140

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

0.018

0.032

0.310

 

0.050

41

0

13.4

 

0.00

0

 

141

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

0.070

0.080

0.375

0.134

0.090

38

0

13.4

0.2

0.00

0

 

142

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0.083

0.062

2.063

0.135

0.115

16

0

13.4

 

0.00

0

 

143

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

0.032

0.054

0.205

0.133

0.049

18

0

13.2

 

0.00

0

 

144

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

0.015

0.466

0.593

0.176

0.069

182

0

12.9

 

0.00

0

 

145

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

0.015

0.466

0.593

0.176

0.069

182

0

12.9

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

146

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

0.050

0.150

0.470

0.642

0.002

180

0

12.8

 

0.00

0

 

147

Parsley, raw

36

2.97

0.79

6.33

3.3

0.086

0.098

1.313

0.400

0.090

152

0

12.8

 

0.00

0

 

148

Taro leaves, raw

42

4.98

0.74

6.70

3.7

0.209

0.456

1.513

0.084

0.146

126

0

12.8

 

0.00

0

 

149

Chicory greens, raw

23

1.70

0.30

4.70

4.0

0.060

0.100

0.500

1.159

0.105

110

0

12.8

 

0.00

0

 

150

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

0.067

0.162

1.114

0.570

0.149

62

0

12.8

 

0.00

0

 

151

Purslane, raw

16

1.30

0.10

 

 

0.047

0.112

0.480

0.036

0.073

12

0

12.8

 

0.00

0

 

152

Okra, raw

31

2.00

0.10

7.03

3.2

0.200

0.060

1.000

0.245

0.215

88

0

12.3

 

0.00

0

 

153

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

0.070

0.030

0.300

0.187

0.190

80

0

12.3

0.5

0.00

0

 

154

Raspberries, raw

52

1.20

0.65

11.94

6.5

0.032

0.038

0.598

0.329

0.055

21

0

12.3

0.8

0.00

0

 

155

Mulberries, raw

43

1.44

0.39

9.80

1.7

0.029

0.101

0.620

 

0.050

6

0

12.3

 

0.00

0

 

156

Cabbage, chinese (pak-choi), cooked, boiled, drained, without

salt

 

12

1.56

0.16

1.78

1.0

0.032

0.063

0.428

0.079

0.166

41

0

12.1

0.2

0.00

0

 

157

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

0.066

0.020

0.540

0.300

0.054

26

0

12.1

 

0.00

0

 

158

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

0.064

0.077

0.321

0.144

0.100

36

 

11.8

0.2

 

 

 

159

Burdock root, raw

72

1.53

0.15

17.34

3.3

0.010

0.030

0.300

0.321

0.240

23

0

11.7

0.2

0.00

0

 

160

Basil, fresh

23

3.15

0.64

2.65

1.6

0.034

0.076

0.902

0.209

0.155

68

0

11.4

0.4

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

161

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

0.109

0.240

1.142

 

0.340

10

0

11.3

8.9

0.00

0

 

162

Millet, cooked

119

3.51

1.00

23.67

1.3

00.106

0.082

1.330

0.171

0.108

19

0

11.2

 

0.00

0

 

163

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

0.090

0.090

0.950

0.061

0.278

23

0

11.1

 

0.00

0

 

164

Turnips, raw

28

0.90

0.10

6.43

1.8

0.040

0.030

0.400

0.200

0.090

15

0

11.1

 

0.00

0

 

165

Raisins, seedless

299

3.07

0.46

79.18

3.7

0.106

0.125

0.799

0.095

0.174

5

0

11.1

0.3

0.00

0

 

166

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0.008

0.191

1.142

0.140

0.323

3

0

11.1

 

0.00

0

 

167

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

0.022

0.041

1.332

0.358

0.158

6

0

11.0

3.9

0.00

0

 

168

Radicchio, raw

23

1.43

0.25

4.48

0.9

0.016

0.028

0.255

0.269

0.057

60

0

10.9

 

0.00

0

 

169

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

0.072

0.086

1.244

0.201

0.506

23

0

10.9

 

0.00

0

 

170

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

1.69

33.62

20.0

0.034

0.173

0.628

0.398

0.198

2

 

10.7

0.4

 

 

 

171

Currants, zante, dried

283

4.08

0.27

74.08

6.8

0.160

0.142

1.615

0.045

0.296

10

0

10.6

 

0.00

0

 

172

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

0.098

0.446

1.470

0.521

0.159

146

0

10.4

 

0.00

0

 

173

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0.052

0.087

1.287

0.154

0.135

26

0

10.2

 

0.00

0

 

174

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

0.058

0.036

0.376

0.216

0.078

16

0

10.2

0.1

0.00

0

 

175

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

0.051

0.186

1.882

0.422

0.205

4

0

10.1

0.4

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

176

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

0.072

0.067

0.313

0.142

0.074

136

0

9.9

0.1

0.00

0

 

177

Dates, medjool

277

1.81

0.15

74.97

6.7

0.050

0.060

1.610

0.805

0.249

15

0

9.9

0.4

 

 

 

178

Bananas, raw

89

1.09

0.33

22.84

2.6

0.031

0.073

0.665

0.334

0.367

20

0

9.8

0.1

0.00

0

 

179

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0.110

0.030

0.900

0.457

0.100

14

0

9.8

 

0.00

0

 

180

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

61

1.50

0.30

14.15

1.8

0.060

0.030

0.400

0.140

0.233

64

0

9.5

 

0.00

0

 

181

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

0.045

0.094

0.451

0.204

0.163

24

0

9.5

 

0.00

0

 

182

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

0.018

0.080

1.030

0.300

0.104

5

 

9.5

0.5

 

 

 

183

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

15

1.14

0.36

2.69

1.0

0.035

0.024

0.510

0.288

0.080

28

0

9.4

0.3

0.00

0

 

184

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

0.076

0.020

0.600

0.075

0.086

14

0

9.4

 

0.00

0

 

185

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

0.132

0.055

0.871

0.213

0.187

46

0

9.3

 

0.00

0

 

186

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0.025

0.029

0.470

0.249

0.076

93

0

9.2

 

0.00

0

 

187

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0.096

0.025

1.528

0.285

0.145

4

0

9.2

0.5

0.00

0

 

188

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0.854

0.100

0.896

0.324

0.247

82

0

8.8

0.9

0.00

0

 

189

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

0.346

0.057

1.299

 

0.160

76

0

8.8

 

0.00

0

 

190

Carrots, raw

41

0.93

0.24

9.58

2.8

0.066

0.058

0.983

0.273

0.138

19

0

8.8

0.4

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

191

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

0.066

0.044

0.645

0.232

0.153

14

0

8.8

0.1

0.00

0

 

192

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0.027

0.023

0.299

0.142

0.067

9

0

8.7

 

0.00

0

 

193

Tamarinds, raw

239

2.80

0.60

62.50

5.1

0.428

0.152

1.938

0.143

0.066

14

0

8.6

 

0.00

0

 

194

Blackberries, raw

43

1.39

0.49

9.61

5.3

0.020

0.026

0.646

0.276

0.030

25

0

8.5

0.3

0.00

0

 

195

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

230

2.29

23.84

5.54

2.2

0.026

0.000

0.760

0.183

0.033

16

0

8.5

 

0.00

0

 

196

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

 

13

1.35

0.22

2.23

1.1

0.057

0.062

0.357

0.150

0.082

73

0

8.4

0.1

0.00

0

 

197

Kumquats, raw

71

1.88

0.86

15.90

6.5

0.037

0.090

0.429

0.208

0.036

17

0

8.4

 

0.00

0

 

198

Pumpkin, raw

26

1.00

0.10

6.50

0.5

0.050

0.110

0.600

0.298

0.061

16

0

8.2

 

0.00

0

 

199

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

0.043

0.047

0.319

0.195

0.086

22

0

7.9

 

0.00

0

 

200

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

20

0.91

0.31

4.31

1.4

0.044

0.041

0.513

0.137

0.065

20

0

7.9

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

201

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

0.027

0.025

0.341

0.183

0.063

25

0

7.8

0.5

0.00

0

 

202

Mung, mature seeds, sprouted, canned, drained solids (Beans,)

12

1.40

0.06

2.14

0.8

0.030

0.070

0.220

0.143

0.032

10

0

7.8

 

0.00

0

 

203

Guavas, common, raw

68

2.55

0.95

14.32

5.4

0.067

0.040

1.084

0.451

0.110

49

0

7.6

 

0.00

0

 

204

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0.067

0.053

0.293

0.377

0.075

38

0

7.6

 

0.00

0

 

205

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

0.041

0.019

0.734

0.105

0.072

21

0

7.6

0.1

0.00

0

 

206

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

0.038

0.012

0.418

0.155

0.088

19

0

7.6

 

0.00

0

 

207

Mangos, raw

 

65

0.51

0.27

17.00

1.8

0.058

0.057

0.584

0.160

0.134

14

0

7.6

 

0.00

0

 

208

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

0.000

0.130

1.500

 

0.100

14

0

7.6

 

0.00

0

 

209

Soursop, raw

66

1.00

0.30

16.84

3.3

0.070

0.050

0.900

0.253

0.059

14

0

7.6

 

0.00

0

 

210

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

0.014

0.016

0.367

0.391

0.017

12

0

7.6

 

7.6

0

 

211

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0.015

0.031

0.232

0.084

0.163

8

0

7.6

 

0.00

0

 

212

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0.015

0.031

0.232

0.084

0.163

8

0

7.6

 

0.00

0

 

213

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

0.030

0.020

0.100

 

0.100

8

0

7.6

 

0.00

0

 

214

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

0.040

0.050

0.100

0.064

0.070

8

0

7.6

 

0.00

0

 

215

Tomatillos, raw

32

0.96

1.02

5.84

1.9

0.044

0.035

1.850

0.150

0.056

7

0

7.6

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

216

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

0.144

0.057

1.117

0.228

0.508

47

0

7.5

 

0.00

0

 

217

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

0.030

0.036

0.556

0.401

0.105

27

0

7.5

0.1

0.00

0

 

218

Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt

27

0.66

0.26

6.46

1.4

0.038

0.022

0.810

0.355

0.099

8

0

7.5

 

0.00

0

 

219

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

0.081

0.054

1.242

0.265

0.357

29

0

7.4

 

0.00

0

 

220

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0.020

0.020

0.200

0.138

0.046

28

0

7.3

0.1

0.00

0

 

221

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

0.051

0.041

0.448

0.160

0.104

19

0

7.1

 

0.00

0

 

222

Litchis, raw

66

0.83

0.44

16.53

1.3

0.011

0.065

0.603

 

0.100

14

0

7.1

 

0.00

0

 

223

Eggplant, raw

24

1.01

0.19

5.70

3.4

0.039

0.037

0.649

0.281

0.084

22

0

6.9

 

0.00

0

 

224

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

0.048

0.142

0.487

0.155

0.218

29

0

6.7

 

0.00

0

 

225

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

0.041

0.025

0.123

0.091

0.042

29

0

6.7

0.1

0.00

0

 

226

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

0.037

0.09

0.594

0.089

0.080

15

0

6.7

0.1

0.00

0

 

227

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

0.003

0.000

0.022

0.015

0.012

0

0

6.6

 

0.00

0

 

228

Radishes, raw

16

0.68

0.10

3.40

1.6

0.012

0.039

0.254

0.165

0.071

25

0

6.5

0.1

0.00

0

 

229

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

0.040

0.070

0.500

0.088

0.194

66

0

6.4

0.3

0.00

0

 

230

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

0.027

0.040

0.331

0.145

0.067

80

0

6.3

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

231

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0.052

0.066

1.274

0.589

0.165

19

0

6.3

0.4

0.00

0

 

232

Pimento, canned

23

1.10

0.30

5.10

1.9

0.017

0.060

0.615

0.010

0.215

6

0

6.3

 

0.00

0

 

233

Nectarines, raw

44

10.06

0.32

10.55

1.7

0.034

0.027

1.125

0.185

0.025

5

0

6.2

0.2

0.00

0

 

234

Papayas, raw

39

0.61

0.14

9.81

1.8

0.027

0.032

0.338

0.218

0.019

38

0

6.1

 

0.00

0

 

235

Celery, raw

16

0.69

0.17

2.97

1.6

0.021

0.057

0.320

0.246

0.074

36

0

6.1

0.1

0.00

0

 

236

Onions, raw

40

1.10

0.10

9.34

1.7

0.046

0.027

0.116

0.123

0.120

19

0

6.1

0.1

0.00

0

 

237

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

0.030

0.040

0.400

0.143

0.044

8

0

6.1

 

0.00

0

 

238

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

0.027

0.033

0.154

0.199

0.049

4

0

6.1

 

0.00

0

 

239

Peaches, raw

39

0.91

0.25

9.54

1.5

0.024

0.031

0.806

0.153

0.025

4

0

6.1

0.3

0.00

0

 

240

Beets, raw

 

43

1.61

0.17

9.56

2.8

0.031

0.040

0.334

0.155

0.067

109

0

6.0

128.7

0.00

0

 

241

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0.005

0.022

0.055

0.302

0.032

85

0

6.0

 

0.00

0

 

242

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

0.027

0.033

0.098

0.259

0.040

7

0

6.0

0.1

0.00

0

 

243

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

0.037

0.041

0.418

0.124

0.052

6

0

6.0

0.2

0.00

0

 

244

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

32

1.83

0.19

7.34

2.6

0.055

0.080

0.525

0.075

0.061

64

0

5.7

 

0.00

0

 

245

Strawberries, raw

32

0.67

0.30

7.68

2.0

0.024

0.022

0.386

0.125

0.047

24

0

5.7

0.2

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

246

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

0.031

0.025

0.037

0.240

0.051

14

0

5.7

0.1

0.00

0

 

247

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

0.054

0.085

0.979

0.317

0.291

46

0

5.6

0.1

0.00

0

 

248

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

0.092

0.057

0.300

0.024

0.110

4

0

5.6

 

0.00

0

 

249

Grapes, red or green (European type, such as Thompson

seedless), raw

69

0.72

0.16

18.10

0.9

0.069

0.070

0.188

0.050

0.086

2

0

5.6

0.1

0.00

0

 

250

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

0.078

0.029

0.470

0.193

0.106

11

 

5.6

0.1

 

 

 

251

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

0.057

0.028

0.480

0.099

0.244

10

0

5.5

0.1

0.00

0

 

252

Cranberries, raw

46

0.39

0.13

12.2

4.6

0.012

0.020

0.101

0.295

0.057

1

0

5.5

0.2

0.00

0

 

253

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

0.041

0.020

0.133

0.098

0.130

23

 

5.5

0.1

 

0

 

254

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

0.080

0.033

0.507

0.217

0.114

19

0

5.4

0.1

 

 

 

255

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

0.040

0.020

0.100

0.190

0.080

11

0

5.1

 

0.00

0

 

256

Limes, raw

30

0.70

0.20

10.54

2.8

0.030

0.020

0.200

0.217

0.043

8

0

5.1

 

0.00

0

 

257

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0.009

0.010

0.219

0.070

0.022

8

0

5.1

 

0.00

0

 

258

Pears, raw

58

0.38

0.12

15.46

3.1

0.012

0.025

0.157

0.048

0.028

7

0

5.1

0.2

0.00

0

 

259

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

14

0.40

0.20

3.04

1.0

0.034

0.001

0.384

0.121

0.032

4

0

4.9

 

0.00

0

 

260

Figs, raw

74

0.75

0.30

19.18

2.9

0.060

0.050

0.400

0.300

0.113

6

0

4.7

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

261

Watermelon, raw

30

0.61

0.15

7.55

0.4

0.033

0.021

0.178

0.221

0.045

3

0

4.1

0.3

0.00

0

 

262

Apricots, raw

 

48

1.40

0.39

11.12

2.0

0.030

0.040

0.600

0.240

0.054

9

0

2.8

 

0.00

0

 

263

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0.163

0.013

1.476

0.390

0.093

58

55

2.1

0.3

0.00

0

 

264

Plums, raw

46

0.70

0.28

11.42

1.4

0.028

0.026

0.417

0.135

0.029

5

0

1.9

 

0.00

0

 

265

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0.004

0.000

0.000

0.135

0.008

4

0

1.2

 

0.00

0

 

266

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0.030

0.057

0.080

0.043

0.032

3

0

1.1

 

0.00

0

 

267

Mustard greens, raw

26

2.7

0.20

4.90

3.3

0.080

0.110

0.800

0.210

0.180

187

0

0.4

 

0.00

0

 

268

Beet greens, raw

22

2.20

0.13

4.33

3.7

0.100

0.220

0.400

0.250

0.106

15

0

0.4

 

0.00

0

 

269

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

0.053

0.070

0.500

0.049

0.138

13

0

0.4

0.3

0.00

0

 

270

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

0.045

0.072

0.411

0.274

0.180

118

0

0.3

 

0.00

0

 

271

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

0.041

0.063

0.433

0.120

0.098

73

0

0.3

0.2

0.00

0

 

272

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

0.150

0.070

0.600

0.161

0.240

7

0

0.0

 

0.00

0

 

273

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0.167

0.016

1.835

0.411

0.050

58

56

 

 

0.00

0

 

274

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

0.020

0.020

0.170

0.110

0.058

22

22

 

 

 

 

 

275

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

0.887

0.235

2.158

1.556

0.371

658

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

276

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

0.562

0.091

2.800

1.535

0.366

649

0

 

 

0.00

0

 

277

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

0.455

0.220

2.630

1.471

0.351

622

0

 

 

0.00

0

 

278

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

335

23.03

1.23

60.05

24.7

0.747

0.213

1.455

0.748

0.309

604

0

 

 

0.00

0

 

279

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0.653

0.237

1.955

1.098

0.447

482

0

 

 

0.00

0

 

280

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

0.643

0.187

2.965

1.266

0.283

456

0

 

 

0.00

0

 

281

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0.535

0.221

2.083

0.789

0.401

399

0

 

 

0.00

0

 

282

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0.690

0.330

2.430

0.734

0.442

389

0

 

 

0.00

0

 

283

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0.743

0.207

1.342

0.729

0.439

386

0

 

 

0.00

0

 

284

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

0.640

0.220

2.190

0.750

0.357

355

0

 

 

0.00

0

 

285

Arrowroot, raw

65

4.24

0.20

13.39

1.3

0.143

0.059

1.693

0.292

0.266

338

0

 

 

0.00

0

 

286

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

0.514

0.428

1.000

 

1.740

307

0

 

 

0.00

0

 

287

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

0.251

1.339

8.950

 

2.410

274

0

 

 

0.00

0

 

288

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

0.380

0.680

5.400

 

0.930

274

0

 

 

0.00

0

 

289

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

0.750

0.255

3.000

0.456

0.782

233

0

 

 

0.00

0

 

290

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

0.273

0.254

1.447

0.906

0.281

216

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

291

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

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0.210

0.069

0.515

0.240

0.081

207

0

 

 

0.00

0

 

292

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

0.510

0.106

1.495

0.348

0.403

204

0

 

 

0.00

0

 

293

Turnip greens, raw

32

1.50

0.30

7.13

3.2

0.070

0.100

0.600

0.380

0.263

194

0

 

 

0.00

0

 

294

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

0.009

0.421

2.005

 

1.740

180

0

 

 

0.00

0

 

295

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

0.110

0.145

1.450

0.151

0.067

168

0

 

 

0.00

0

 

296

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

1.163

0.415

2.284

4.030

1.170

160

0

 

 

0.00

0

 

297

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

0.068

0.093

0.678

0.178

0.153

159

0

 

 

0.00

0

 

298

Dill weed, fresh

43

3.46

1.12

7.02

2.1

0.058

0.296

1.570

0.397

0.185

150

0

 

 

0.00

0

 

299

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

132

8.86

0.54

23.71

 

0.244

0.059

0.505

0.242

0.069

149

0

 

 

0.00

0

 

300

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

0.133

0.290

2.249

0.225

0.104

148

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

301

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

118

8.29

0.45

21.09

3.8

0.212

0.064

0.551

0.398

0.095

146

0

 

 

0.00

0

 

302

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

0.225

0.155

3.088

1.029

0.265

144

0

 

 

0.00

0

 

303

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

0.124

0.023

0.668

0.391

0.093

143

0

 

 

0.00

0

 

304

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

142

8.97

0.64

25.81

10.4

0.236

0.059

0.272

0.251

0.127

137

0

 

 

0.00

0

 

305

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

30

5.30

0.69

3.29

 

0.181

0.362

1.110

0.063

0.803

128

0

 

 

0.00

0

 

306

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

128

7.52

0.10

24.77

7.3

0.115

0.064

0.717

0.430

0.096

121

0

 

 

0.00

0

 

307

Peppermint, fresh

70

3.75

0.94

14.89

8.0

0.082

0.266

1.706

0.338

0.129

114

0

 

 

0.00

0

 

308

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

0.304

0.371

0.877

0.925

0.684

113

0

 

 

0.00

0

 

309

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

0.078

0.175

0.948

0.250

0.158

105

0

 

 

0.00

0

 

310

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0.158

0.059

0.681

0.266

0.117

102

0

 

 

0.00

0

 

311

Sesbania flower, raw

27

1.28

0.04

6.73

 

0.083

0.081

0.430

 

 

102

0

 

 

0.00

0

 

312

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

0.228

0.128

1.128

0.578

0.190

100

0

 

 

0.00

0

 

313

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

318

12.14

4.60

58.26

 

0.191

0.423

16.825

0.997

0.778

95

0

 

 

0.00

0

 

314

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

0.102

0.103

2.853

0.733

0.285

95

0

 

 

0.00

0

 

315

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

0.115

0.267

1.460

 

1.010

93

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

316

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

204

28.62

8.23

1.92

0.0

0.277

0.949

2.192

1.154

0.185

92

0

 

 

11.54

479

 

317

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

646

15.03

62.40

17.60

9.4

0.338

0.123

2.050

0.923

0.620

88

0

 

 

0.00

0

 

318

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

0.112

0.118

1.827

0.715

0.528

87

0

 

 

0.00

0

 

319

Millet, raw

378

11.02

4.22

72.85

8.5

0.421

0.290

4.720

0.848

0.384

85

0

 

 

0.00

0

 

320

Amaranth leaves, raw

23

2.46

0.33

4.02

 

0.027

0.158

0.658

0.064

0.192

85

0

 

 

0.00

0

 

321

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

144

9.16

1.08

25.27

10.4

0.187

0.103

0.708

0.229

0.129

81

0

 

 

0.00

0

 

322

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

0.312

0.448

1.350

 

0.160

76

0

 

 

0.00

0

 

323

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

129

7.05

0.76

24.02

9.4

0.130

0.062

0.546

0.222

0.105

75

0

 

 

0.00

0

 

324

Triticale

336

13.05

2.09

72.13

 

0.416

0.134

1.430

1.323

0.138

73

0

 

 

0.00

0

 

325

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

0.040

0.040

0.400

0.212

0.043

72

0

 

 

0.00

0

 

326

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

0.065

0.119

0.638

0.535

0.159

71

0

 

 

0.00

0

 

327

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

0.065

0.119

0.638

0.535

0.159

71

0

 

 

0.00

0

 

328

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

0.110

0.470

0.024

1.889

0.131

71

0

 

 

1.69

933

 

329

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

0.160

0.180

0.800

0.555

0.410

68

0

 

 

0.00

0

 

330

Parsnips, raw

75

1.20

0.30

17.99

4.9

0.090

0.050

0.700

0.600

0.090

67

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

331

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

0.383

0.148

1.045

0.633

0.560

66

0

 

 

0.00

0

 

332

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

0.055

0.055

0.880

1.103

0.403

66

0

 

 

0.00

0

 

333

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

0.140

0.100

0.900

0.059

0.113

66

0

 

 

0.00

0

 

334

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

0.238

0.168

1.179

0.509

0.376

62

0

 

 

0.00

0

 

335

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

0.913

0.093

0.519

0.479

0.115

60

0

 

 

0.00

0

 

336

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

0.042

0.075

0.690

 

 

59

0

 

 

0.00

0

 

337

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

1.243

0.223

4.370

0.210

0.111

58

0

 

 

0.00

0

 

338

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

0.190

0.145

3.550

0.346

0.089

58

0

 

 

0.00

0

 

339

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

0.322

0.366

1.640

 

0.600

57

0

 

 

0.00

0

 

340

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

freshly harvest, raw

24

1.21

0.18

5.37

2.3

0.050

0.030

0.300

0.140

0.095

57

0

 

 

0.00

0

 

341

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0.048

0.043

0.250

 

 

57

0

 

 

0.00

0

 

342

Oats

389

16.89

6.90

66.27

10.6

0.763

0.139

0.961

1.349

0.119

56

0

 

 

0.00

0

 

343

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

0.220

0.090

6.000

0.160

0.328

54

0

 

 

0.00

0

 

344

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

0.079

0.055

1.092

0.205

0.517

53

0

 

 

0.00

0

 

345

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

0.482

0.301

0.438

0.877

0.320

53

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

346

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

0.870

0.160

1.300

0.520

1.700

51

0

 

 

0.00

0

 

347

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

0.344

0.163

1.500

0.206

0.283

47

0

 

 

0.00

0

 

348

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

without salt

33

4.83

0.58

4.72

 

0.362

0.273

3.024

0.381

0.093

47

0

 

 

0.00

0

 

349

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

0.110

0.123

0.548

0.381

0.281

46

0

 

 

0.00

0

 

350

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

24

1.80

0.09

5.41

2.8

0.051

0.020

0.024

0.159

0.152

46

0

 

 

0.00

0

 

351

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0.200

0.060

1.700

0.760

0.055

46

0

 

 

0.00

0

 

352

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0.364

0.113

6.843

1.068

0.230

45

0

 

 

0.00

0

 

353

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

0.053

0.074

0.620

0.794

0.120

44

0

 

 

 

0

 

354

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0.107

0.110

0.412

 

0.123

42

0

 

 

0.00

0

 

355

Wheat, soft white

340

10.69

1.99

75.36

12.7

0.410

0.107

4.766

0.850

0.378

41

0

 

 

0.00

0

 

356

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0.394

0.096

4.800

0.850

0.272

41

0

 

 

0.00

0

 

357

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

0.257

0.660

2.220

0.125

1.200

40

0

 

 

0.00

0

 

358

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

0.867

0.131

0.907

1.746

0.192

40

0

 

 

0.00

0

 

359

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0.225

0.155

3.087

0.947

0.265

38

0

 

 

0.00

0

 

360

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

0.148

0.104

0.731

0.316

0.233

38

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

361

Feijoa, raw

49

1.24

0.78

10.63

 

0.008

0.032

0.289

0.228

0.050

38

0

 

 

0.00

0

 

362

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

0.084

0.105

0.752

0.094

0.074

37

0

 

 

0.00

0

 

363

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

0.062

0.027

0.160

0.145

0.042

37

0

 

 

0.00

0

 

364

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

0.101

0.063

2.860

 

0.210

36

0

 

 

0.00

0

 

365

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

0.094

0.128

0.920

0.042

0.207

36

0

 

 

0.00

0

 

366

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

231

25.72

13.38

0.00

0.0

0.044

0.154

10.045

0.865

0.462

35

0

 

 

2.87

85

 

367

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

38

5.31

0.66

3.21

 

0.086

0.072

0.652

0.041

0.082

35

0

 

 

0.00

0

 

368

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

0.050

0.080

0.500

0.126

0.081

35

0

 

 

0.00

0

 

369

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

0.021

0.053

0.672

0.931

0.078

35

0

 

 

0.00

0

 

370

Shallots, raw

72

2.50

0.10

 

 

0.060

0.020

0.200

0.290

0.345

34

0

 

 

 

0

 

371

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

0.067

0.414

0.597

0.265

0.026

33

0

 

 

0.00

 

 

372

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

0.160

0.440

1.200

0.092

0.274

30

0

 

 

0.00

0

 

373

Buckwheat

343

13.25

3.40

71.50

10.0

0.101

0.425

7.020

1.233

0.210

30

0

 

 

0.00

0

 

374

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

0.070

0.030

0.600

0.102

0.109

30

0

 

 

0.00

0

 

375

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0.041

0.047

1.179

0.110

0.056

30

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

376

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

182

25.44

8.13

0.00

0.0

0.275

0.487

10.077

1.920

0.944

29

0

 

 

3.05

71

 

377

Kale, raw

50

3.30

0.70

10.01

2.0

0.110

0.130

1.000

0.091

0.271

29

0

 

 

0.00

0

 

378

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

148

25.55

1.95

5.13

0.0

0.150

0.426

3.354

0.680

0.110

29

0

 

 

98.89

67

 

379

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

0.046

0.034

0.593

0.186

0.060

29

0

 

 

0.00

0

 

380

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0.146

0.242

6.585

0.270

0.056

29

0

 

 

0.00

0

 

381

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

without salt (Beans,)

22

1.86

0.32

4.10

 

0.067

0.059

0.725

0.235

0.054

29

0

 

 

0.00

0

 

382

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

0.070

0.060

1.300

0.076

0.227

28

0

 

 

0.00

0

 

383

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

0.171

0.040

0.429

0.228

0.168

28

0

 

 

0.00

0

 

384

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

0.100

0.020

1.200

0.400

0.154

27

0

 

 

0.00

0

 

385

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

0.010

0.032

0.640

0.232

0.047

27

0

 

 

0.00

0

 

386

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

0.028

0.025

0.890

0.168

0.168

26

0

 

 

0.00

0

 

387

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

0.423

0.058

1.062

0.864

0.417

25

0

 

 

0.00

0

 

388

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

without salt

31

0.81

0.20

7.62

1.0

0.026

0.020

0.200

0.072

0.113

24

0

 

 

0.00

0

 

389

Chicory roots, raw

73

1.40

0.20

17.51

 

0.040

0.030

0.400

0.323

0.241

23

0

 

 

0.00

0

 

390

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

1.130

0.136

1.610

1.237

0.155

23

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

391

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

330

3.63

34.68

6.65

2.2

0.030

0.000

0.890

0.261

0.047

23

0

 

 

0.00

0

 

392

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

150

22.92

5.82

0.00

0.0

0.152

0.097

5.770

1.065

0.346

19

0

 

 

6.30

69

 

393

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

56

1.12

0.14

14.58

4.4

0.167

0.013

0.881

0.504

0.194

19

0

 

 

0.00

0

 

394

Squash, winter, butternut, cooked, baked, without salt

40

0.90

0.09

10.49

1.97

0.072

0.017

0.969

0.359

0.124

19

0

 

 

0.00

0

 

395

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

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

0.227

0.447

5.570

1.345

0.557

18

0

 

 

2.83

86

 

396

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

0.131

0.114

0.743

0.203

0.274

18

0

 

 

0.00

0

 

397

Cherimoya, raw

74

1.65

0.62

17.70

2.3

0.091

0.119

0.574

0.237

0.212

18

0

 

 

0.00

0

 

398

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

72

8.25

1.90

4.80

0.0

0.085

0.080

1.675

0.225

0.096

18

0

 

 

27.80

49

 

399

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

0.146

0.192

5.769

0.865

0.346

17

0

 

 

1.83

83

 

400

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

0.140

0.070

2.100

0.870

0.219

17

0

 

 

1.47

84

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

401

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

0.140

0.010

0.700

0.400

0.154

17

0

 

 

0.00

0

 

402

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

146

24.18

4.73

0.00

0.0

0.087

0.090

1.522

0.865

0.138

17

0

 

 

2.31

87

 

403

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

0.125

0.059

0.543

0.075

0.102

17

0

 

 

0.00

0

 

404

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

710

9.50

74.27

13.55

9.4

0.450

0.107

1.167

0.703

0.187

16

0

 

 

0.00

0

 

405

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

50

2.48

0.62

10.81

 

0.074

0.047

0.558

0.447

0.172

16

0

 

 

0.00

0

 

406

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

0.070

0.040

0.500

0.400

0.154

16

0

 

 

0.00

0

 

407

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

liquids (Beans,)

71

4.07

0.29

13.33

3.6

0.029

134

0.532

0.095

0.062

16

0

 

 

0.00

0

 

408

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

238

23.77

15.13

0.00

0.0

0.130

0.247

5.570

1.140

0.375

15

0

 

 

2.28

83

 

409

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

0.120

0.150

4.500

0.750

0.300

15

0

 

 

1.90

65

 

410

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

0.088

0.100

2.510

0.750

0.300

15

0

 

 

1.00

50

 

411

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

114

18.86

3.69

0.00

0.0

0.075

0.074

1.250

0.750

0.120

15

0

 

 

2.00

68

 

412

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

140

26.69

2.94

0.00

0.0

0.069

0.091

7.123

0.380

0.397

14

0

 

 

1.37

41

 

413

Arrowhead, raw

99

5.33

0.29

20.23

 

0.170

0.073

1.650

0.599

0.260

14

0

 

 

0.00

0

 

414

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.110

0.113

0.883

0.226

0.200

14

0

 

 

0.00

0

 

415

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.110

0.113

0.883

0.226

0.200

14

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

416

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0.102

0.019

0.481

0.433

0.179

14

0

 

 

0.00

0

 

417

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

0.030

0.110

0.400

 

0.108

14

0

 

 

0.00

0

 

418

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

0.020

0.040

0.400

0.103

0.100

14

0

 

 

0.00

0

 

419

Loquats, raw

47

0.43

0.20

12.14

1.7

0.019

0.024

0.180

 

0.100

14

0

 

 

0.00

0

 

420

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0.030

0.020

0.300

0.184

0.075

14

0

 

 

0.00

0

 

421

Sapodilla, raw

830

0.44

1.10

19.96

5.3

0.000

0.020

0.200

0.252

0.037

14

0

 

 

0.00

0

 

422

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

0.020

0.060

0.400

0.309

0.009

14

0

 

 

0.00

0

 

423

Lotus root, raw

74

2.60

0.10

17.23

4.9

0.160

0.220

0.400

0.377

0.258

13

0

 

 

0.00

0

 

424

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

28

1.90

0.41

5.63

1.2

0.040

0.039

0.792

0.048

0.139

13

0

 

 

0.00

0

 

425

Borage, raw

21

1.80

0.70

3.06

 

0.060

0.150

0.900

0.041

0.084

13

0

 

 

0.00

0

 

426

Spelt, cooked

127

5.50

0.85

26.44

3.9

0.103

0.030

2.570

 

0.080

13

0

 

 

0.00

0

 

427

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

0.092

0.390

4.081

1.834

0.470

12

0

 

 

0.49

96

 

428

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

0.037

0.018

0.950

0.360

0.101

12

0

 

 

0.00

0

 

429

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0.120

0.030

2.747

 

0.083

12

0

 

 

0.00

0

 

430

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0.034

0.020

0.191

0.283

0.042

12

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

431

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

197

29.06

8.05

0.00

0.0

0.090

0.210

8.430

0.930

0.470

11

0

 

 

8.30

82

 

432

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

0.080

0.710

7.190

0.930

0.470

11

0

 

 

8.30

121

 

433

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

1.195

0.162

2.473

0.758

0.275

11

0

 

 

0.00

0

 

434

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

0.340

0.290

3.060

0.797

0.650

10

0

 

 

0.00

0

 

435

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

124

22.73

2.99

0.00

0.0

0.115

0.037

2.5558

0.865

0.346

10

0

 

 

4.41

103

 

436

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

0.418

0.284

2.807

 

0.250

10

0

 

 

0.00

0

 

437

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

0.210

0.072

1.907

0.765

0.116

10

0

 

 

2.23

58

 

438

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

105

18.47

2.85

0.00

0.0

0.227

0.067

2.385

0.910

0.106

10

0

 

 

2.90

72

 

439

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

0.020

0.020

0.200

0.032

0.096

10

0

 

 

0.00

0

 

440

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

0.067

0.233

2.010

0.500

0.050

10

0

 

 

16.00

0

 

441

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

147

10.62

5.84

14.94

 

0.295

0.129

0.830

0.156

0.047

10

0

 

 

0.00

0

 

442

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

131

26.83

1.80

0.00

0.0

0.030

0.250

6.290

0.170

0.460

9

0

 

 

1.75

61

 

443

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

0.100

0.030

2.100

0.750

0.300

9

0

 

 

3.82

80

 

444

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

0.222

0.342

1.196

0.325

0.034

9

0

 

 

0.00

0

 

445

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

 

9

0

 

 

 

73

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

446

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

0.065

0.355

0.417

0.407

0.060

7

0

 

 

0.71

27

 

447

Elderberries, raw

73

0.66

0.50

18.40

7.0

0.070

0.060

0.500

0.140

0.230

6

0

 

 

0.00

0

 

448

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

0.055

0.256

14.024

0.645

0.143

6

0

 

 

0.62

60

 

449

Gooseberries, raw

44

0.88

0.58

10.18

4.3

0.040

0.030

0.300

0.286

0.080

6

0

 

 

0.00

0

 

450

Prickly pears, raw

41

0.73

0.51

9.57

3.6

0.014

0.060

0.460

 

0.060

6

0

 

 

0.00

0

 

451

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

0.052

0.135

0.091

0.192

0.023

6

0

 

 

0.36

19

 

452

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

361

7.90

1.07

80.02

19.2

0.030

0.070

4.190

1.300

0.957

5

0

 

 

0.00

0

 

453

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

149

25.56

4.42

0.00

0.0

0.196

0.073

8.526

0.865

0.231

5

0

 

 

3.46

67

 

454

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

0.038

0.161

0.084

0.313

0.042

5

0

 

 

0.36

14

 

455

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0.040

0.110

0.400

0.133

0.035

5

0

 

 

0.00

0

 

456

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0.102

0.012

1.330

0.392

0.149

4

0

 

 

0.00

0

 

457

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

117

8.14

0.58

20.70

 

0.270

0.037

0.411

0.316

0.037

4

0

 

 

0.00

0

 

458

Raisins, seeded

296

2.52

0.54

78.47

6.8

0.112

0.182

1.114

0.045

0.188

3

0

 

 

0.00

0

 

459

Quinces, raw

57

0.40

0.10

15.30

1.9

0.020

0.030

0.200

0.081

0.040

3

0

 

 

0.00

 

 

460

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

0.067

0.097

7.247

0.955

0.464

2

0

 

 

6.22

76

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

461

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

0.058

0.080

5.950

0.828

0.402

2

0

 

 

5.39

59

 

462

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

0.429

0.172

1.973

0.173

0.346

1

0

 

 

0.92

77

 

463

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

0.372

0.141

1.620

0.150

0.300

1

0

 

 

0.80

60

 

464

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.239

0.290

2.130

 

 

0

0

 

 

0.00

0

 

465

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

0.374

0.200

1.074

0.230

0.316

36

 

 

 

0.00

0

 

466

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

0.015

0.022

0.235

 

0.113

22

 

 

 

 

 

 

467

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

0.020

0.018

0.460

0.070

0.050

20

 

 

 

 

 

 

468

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

0.212

0.222

1.630

0.791

0.116

7

 

 

 

 

 

 

469

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

0.366

 

4.080

 

1.810

 

 

 

 

0.00

0

 

470

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0.130

0.100

4.600

 

0.380

 

 

 

 

3.00

52

 

471

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0.100

0.120

4.840

 

0.330

 

 

 

 

 

68

 

472

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0.198

0.182

1.102

 

0.230

 

 

 

 

0.00

0

 

473

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

101

1.70

0.60

25.20

2.4

0.080

0.100

0.500

0.135

0.221

 

 

 

 

0.00

0

 

474

Jujube, raw

79

1.20

0.20

20.23

 

0.020

0.040

0.900

 

0.081

 

 

 

 

0.00

0

 

475

Currants, european black, raw

 

63

1.40

0.41

15.38

 

0.050

0.050

0.300

0.398

0.066

 

 

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

476

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0.006

0.012

0.260

 

0.038

 

 

 

 

0.00

0

 

477

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0.034

0.027

0.220

 

0.036

 

 

 

 

0.00

0

 

478

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0.180

0.600

6.710

 

 

 

 

 

 

 

112

 

479

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

0.020

0.210

4.980

 

 

 

 

 

 

0.00

0

 

480

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0.050

0.940

3.200

 

 

 

 

 

 

 

 

 

481

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

0.110

0.040

2.800

 

 

 

 

 

 

0.00

0

 

482

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

74

9.60

1.93

4.47

 

0.100

0.120

1.800

 

 

 

 

 

 

 

40

 

483

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

0.010

0.020

1.800

 

 

 

 

 

 

0.00

0

 

484

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

0.010

0.140

1.000

 

 

 

 

 

 

 

 

 

485

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

0.000

0.010

0.900

 

 

 

 

 

 

 

 

 

486

Rose-apples, raw

25

0.60

0.30

5.70

 

0.020

0.030

0.800

 

 

 

 

 

 

0.00

0

 

487

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

0.030

0.030

0.600

 

 

 

 

 

 

0.00

0

 

488

Roselle, raw

49

0.96

0.64

11.31

 

0.011

0.028

0.310

 

 

 

 

 

 

0.00

0

 

489

Longans, raw

60

1.31

0.10

15.14

1.1

0.031

0.140

0.300

 

 

 

 

 

 

0.00

0

 

490

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

0.030

0.040

0.300

 

 

 

 

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

491

Oheloberries, raw

280

0.38

0.22

6.84

 

0.017

0.036

0.270

 

 

 

 

 

 

0.00

0

 

492

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

0.040

0.060

0.200

 

 

 

 

 

 

0.00

0

 

493

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

0.010

0.040

0.100

 

 

 

 

 

 

 

 

 

494

Crabapples, raw

76

0.40

0.30

19.95

 

0.030

0.020

0.100

 

 

 

 

 

 

0.00

0

 

495

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

0.00

0

 

496

Abiyuch, raw

69

1.50

0.10

17.60

5.3

 

 

 

 

 

 

 

 

 

 

 

 

497

Rowal, raw

111

2.30

2.00

23.90

6.2

 

 

 

 

 

 

 

 

 

 

 

 

498

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 




Alphabetical List of Whole Foods and their Nutrients
A-Blueberries Bluefish-Cashew Catfish-Crabapples Cranberries-Goose Gooseberries-Lettuce
Lima-Mustard Navy-Pineapple Pink-Safflower Saffron-Strawberries Sugar-apples-Yellow

 

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


     

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