The Ultimate Nutrition Tables!

Cryptoxanthin Beta

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


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

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


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

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

1

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2637

27679

0

7923

52735

13157

29.83

80.3

 

2

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

2081

21840

0

6252

41610

13157

29.83

80.3

 

3

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

1483

15000

2090

3490

29650

310

29.05

105.7

 

4

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

532

4226

834

3471

10630

0

1.44

1.1

 

5

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

40

0.90

0.09

10.49

1.97

558

4570

1130

3116

11155

0

1.29

1.0

 

6

Pumpkin, raw

26

1.00

0.10

6.50

0.5

369

3100

515

2145

7384

1500

1.06

1.1

 

7

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

81

253

0

1447

1627

834

0.73

2.6

 

8

Papayas, raw

39

0.61

0.14

9.81

1.8

55

276

0

761

1094

75

0.73

2.6

 

9

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

157

1624

20

490

3131

51

1.58

4.9

 

10

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

27

84

0

468

530

0

8.52

141.8

 

11

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

34

155

101

407

681

138

0.20

0.0

 

12

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

337

3930

36

202

6748

865

2.50

310.0

 

13

Kumquats, raw

71

1.88

0.86

15.90

6.5

15

0

155

193

290

129

0.15

0.0

 

14

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

15

112

1

129

295

222

2.32

31.2

 

15

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

508

5854

363

121

10161

13610

3.44

778.4

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

16

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

12

87

7

116

247

129

0.15

0.0

 

17

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

9

47

16

115

187

644

0.07

0.3

 

18

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

295

3485

0

109

5900

1895

7.48

1714.5

 

19

Apricots, raw

 

48

1.40

0.39

11.12

2.0

96

1094

19

104

1926

89

0.89

3.3

 

20

Nectarines, raw

44

10.06

0.32

10.55

1.7

17

150

0

98

98

130

0.77

2.2

 

21

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

39

394

57

93

781

148

0.43

59.5

 

22

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

5

16

0

90

102

0

0.00

0.0

 

23

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

342

3940

244

82

6837

9158

2.44

551.4

 

24

Collards, raw

30

2.45

0.42

5.69

3.6

333

3842

238

80

6668

8932

2.26

510.8

 

25

Watermelon, raw

30

0.61

0.15

7.55

0.4

28

303

0

78

569

8

0.05

0.1

 

26

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

403

4806

Ê0

70

8068

1895

1.69

621.7

 

27

Peaches, raw

39

0.91

0.25

9.54

1.5

16

162

0

67

326

91

0.73

2.6

 

28

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

18

189

0

58

363

205

2.50

0.0

 

29

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

59

671

23

50

1179

725

0.69

14.3

 

30

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

15

156

0

48

299

205

0.72

163.7

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

31

Basil, fresh

23

3.15

0.64

2.65

1.6

264

3142

0

46

5275

5650

0.80

414.8

 

32

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

64

743

0

41

1272

0

0.02

0.7

 

33

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

48

534

36

40

952

709

0.69

14.0

 

34

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

7

53

27

36

140

 

2.66

 

 

35

Plums, raw

46

0.70

0.28

11.42

1.4

17

190

0

35

345

73

0.26

6.4

 

36

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

40

455

15

34

799

492

0.47

9.7

 

37

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

190

2264

0

33

3800

1895

7.48

1714.5

 

38

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

2

13

2

31

50

130

0.57

6.6

 

39

Avocados, raw, California

167

1.96

15.41

8.64

6.8

7

63

24

27

147

271

1.97

21.0

 

40

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

5

45

11

26

105

23

0.03

16.4

 

41

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

406

4814

90

20

8114

7694

0.88

440.0

 

42

Taro, raw

112

1.50

0.20

26.46

4.1

4

35

0

20

76

0

2.38

1.0

 

43

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

1

3

1

20

22

11

0.15

0.0

 

44

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

1.69

33.62

20.0

8

90

2

19

168

347

0.35

21.1

 

45

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

4

31

8

18

72

16

0.03

7.2

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

46

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

194

14

0

12

674

459

1.34

0.4

 

47

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

187

13

0

12

650

442

1.29

0.4

 

48

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

2

12

12

12

40

0

0.21

70.6

 

49

Mangos, raw

 

65

0.51

0.27

17.00

1.8

38

445

17

11

765

0

1.12

4.2

 

50

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

169

11

0

10

586

353

1.03

0.3

 

51

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

156

11

0

10

543

369

1.08

0.3

 

52

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0

0

0

10

8

 

 

 

 

53

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

140

10

0

9

487

331

0.97

0.3

 

54

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

17

196

0

9

333

 

 

 

 

55

Pecans (1)

691

9.17

71.97

13.86

9.6

3

29

0

9

56

17

1.40

3.5

 

56

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

17

204

0

8

346

510

1.65

1.4

 

57

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

85

1007

20

7

1701

1895

18.26

621.7

 

58

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

18

208

21

7

370

341

0.37

7.4

 

59

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

8

87

6

6

155

0

0.02

30.5

 

60

Prickly pears, raw

41

0.73

0.51

9.57

3.6

2

25

0

3

43

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

61

Pears, raw

58

0.38

0.12

15.46

3.1

1

13

0

2

23

45

0.12

4.5

 

62

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

12

1.40

0.06

2.14

0.8

0

2

2

2

8

0

0.04

13.4

 

63

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

169

2020

16

1

3382

26

0.05

2.5

 

64

Currants, zante, dried

283

4.08

0.27

74.08

6.8

4

43

1

1

73

0

0.11

3.3

 

65

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

1

9

1

1

16

74

2.18

7.3

 

66

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

1

8

0

1

14

163

2.44

0.0

 

67

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

1

5

2

1

10

301

0.60

1.8

 

68

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

852

8332

3776

0

17033

687

1.03

13.7

 

69

Carrots, raw

41

0.93

0.24

9.58

2.8

835

8285

3477

0

16706

256

0.66

13.2

 

70

Kale, raw

50

3.30

0.70

10.01

2.0

769

9226

0

0

15376

39550

 

817.0

 

71

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

690

6391

3767

0

13790

358

 

9.4

 

72

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

681

8173

0

0

13621

18246

0.85

817.0

 

73

Turnip greens, raw

32

1.50

0.30

7.13

3.2

579

6952

0

0

11587

12825

2.86

251.0

 

74

Mustard greens, raw

26

2.7

0.20

4.90

3.3

525

6300

0

0

10500

9900

2.01

497.3

 

75

Spinach, raw

23

2.86

0.39

3.63

2.2

469

5626

0

0

9377

12198

2.03

482.9

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

76

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

436

5226

0

0

8710

2312

0.13

102.5

 

77

Parsley, raw

36

2.97

0.79

6.33

3.3

421

5054

0

0

8424

5561

0.75

1640.0

 

78

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

381

4575

0

0

7625

8440

1.88

367.6

 

79

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

375

4495

0

0

7492

1724

0.15

140.3

 

80

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

370

4443

0

0

7405

1730

0.29

173.6

 

81

Beet greens, raw

22

2.20

0.13

4.33

3.7

316

3794

3

0

6326

1503

1.50

400.0

 

82

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

316

3794

0

0

6323

5962

1.21

299.5

 

83

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

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

20

1.88

0.08

4.13

2.1

306

3652

45

0

6124

11015

1.89

327.3

 

84

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

306

3647

45

0

6116

11000

1.89

830.0

 

85

Chicory greens, raw

23

1.70

0.30

4.70

4.0

286

3430

0

0

5717

10300

2.26

297.6

 

86

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

260

3121

0

0

5202

0

1.00

4.0

 

87

Taro leaves, raw

42

4.98

0.74

6.70

3.7

241

2895

0

0

4825

1932

2.02

108.6

 

88

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

223

2681

1

0

4468

40

0.09

45.5

 

89

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

salt

 

12

1.56

0.16

1.78

1.0

212

2549

1

0

4249

38

0.09

34.0

 

90

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

 

13

1.35

0.22

2.23

1.1

166

1987

0

0

3312

1223

0.18

102.3

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

91

Pimento, canned

23

1.10

0.30

5.10

1.9

133

1474

238

0

2655

366

0.69

8.3

 

92

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

131

1573

0

0

2622

1121

1.62

224.0

 

93

Arugula, raw

25

2.58

0.66

3.65

1.6

119

1424

0

0

2373

3555

0.43

108.6

 

94

Endive, raw

17

1.25

0.20

3.35

3.1

108

1300

0

0

2167

0

0.44

231.0

 

95

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

87

1040

0

0

1734

0

0.04

0.0

 

96

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

61

1.50

0.30

14.15

1.8

83

1000

0

0

1667

1900

0.92

47.0

 

97

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

80

960

0

0

1600

1747

0.96

108.00

 

98

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

64

770

0

0

1283

85

0.07

2.1

 

99

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

64

762

0

0

1270

448

3.33

5.4

 

100

Plantains, raw

122

1.30

0.37

31.89

2.3

56

457

438

0

1127

30

0.14

0.7

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

101

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

15

1.14

0.36

2.69

1.0

56

670

0

0

1117

1150

0.12

4.2

 

102

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

56

670

0

0

1116

329

0.11

38.2

 

103

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

50

600

0

0

1000

77

0.17

68.8

 

104

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

32

1.83

0.19

7.34

2.6

50

598

0

0

997

1137

0.55

207.0

 

105

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

49

592

0

0

986

0

21.99

99.8

 

106

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

271

0

0

0

905

648

1.89

0.6

 

107

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

42

449

101

0

833

123

0.54

7.9

 

108

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

without salt

31

0.81

0.20

7.62

1.0

41

487

0

0

812

925

0.50

25.4

 

109

Asparagus, raw

20

2.20

0.12

3.88

2.1

38

449

9

0

756

710

1.13

41.6

 

110

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

38

450

6

0

754

1590

0.88

177.0

 

111

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

35

379

69

0

690

640

0.41

14.4

 

112

Guavas, common, raw

68

2.55

0.95

14.32

5.4

31

374

0

0

624

0

0.73

2.6

 

113

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

26

313

0

0

521

329

0.35

37.8

 

114

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

25

299

4

0

502

277

0.18

24.1

 

115

Celery, raw

16

0.69

0.17

2.97

1.6

22

270

0

0

449

283

0.27

29.3

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

116

Okra, raw

31

2.00

0.10

7.03

3.2

19

225

0

0

375

516

0.36

53.0

 

117

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

18

220

0

0

367

38

 

 

 

118

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

18

216

0

0

360

0

1.00

5.3

 

119

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

17

184

39

0

340

0

0.69

9.5

 

120

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

91

0

0

0

305

0

2.68

0.6

 

121

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

salt

123

6.81

0.32

23.64

5.3

15

182

0

0

303

0

0.14

6.2

 

122

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

90

0

0

0

300

0

0.31

0.2

 

123

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

90

0

0

0

299

214

7.00

0.2

 

124

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

14

170

0

0

283

390

0.27

40.0

 

125

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

571

21.35

45.97

27.65

10.3

13

157

0

0

262

1205

1.93

13.2

 

126

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

11

137

0

0

228

331

0.03

8.0

 

127

Blackberries, raw

43

1.39

0.49

9.61

5.3

11

128

0

0

214

118

1.17

19.8

 

128

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

61

7

0

0

212

0

0.08

0.3

 

129

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

20

0.91

0.31

4.31

1.4

11

127

0

0

212

2249

0.14

3.5

 

130

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

63

0

0

0

210

0

0.70

5.1

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

131

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

10

126

0

0

209

0

0.32

5.6

 

132

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

10

120

0

0

200

2125

0.12

4.3

 

133

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

10

120

0

0

200

2125

0.12

3.0

 

134

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

57

7

0

0

198

0

0.07

0.3

 

135

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

139

23.45

4.30

0.00

0.0

51

0

0

0

169

0

0.92

0.1

 

136

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

8

93

0

0

155

42

0.04

20.2

 

137

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

8

90

0

0

150

290

0.13

3.2

 

138

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

7

89

0

0

149

0

0.09

14.5

 

139

Dates, medjool

277

1.81

0.15

74.97

6.7

7

89

0

0

149

23

 

2.7

 

140

Figs, raw

74

0.75

0.30

19.18

2.9

7

85

0

0

142

9

0.11

4.7

 

141

Yam, raw

118

1.53

0.17

27.88

4.1

7

83

0

0

138

0

0.35

2.3

 

142

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

6

71

0

0

118

0

0.87

5.0

 

143

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

6

71

0

0

118

0

0.87

5.0

 

144

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

6

70

0

0

116

0

0.87

66.0

 

145

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

6

69

0

0

115

 

1.69

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

146

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

6

68

0

0

114

0

0.51

9.0

 

147

Tomatillos, raw

32

0.96

1.02

5.84

1.9

6

63

10

0

114

467

0.38

10.1

 

148

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

27

0.66

0.26

6.46

1.4

6

59

15

0

110

0

0.12

0.8

 

149

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

28

5

0

0

102

0

0.06

0.2

 

150

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

30

0

0

0

100

0

0.85

0.1

 

151

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

5

59

1

0

100

72

0.19

14.6

 

152

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

roasted

197

29.80

7.78

0.00

0.0

28

0

0

0

93

0

0.27

0.3

 

153

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

4

48

0

0

80

27

0.14

108.7

 

154

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

23

0

0

0

77

0

0.70

3.8

 

155

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

21

0

0

0

70

0

1.74

5.1

 

156

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

364

19.30

6.04

60.65

17.4

3

40

0

0

67

0

0.82

9.0

 

157

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

3

40

0

0

67

190

0.39

24.0

 

158

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

631

20.45

61.21

11.73

11.6

3

40

0

0

66

0

1.68

0.0

 

159

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

seedless), raw

69

0.72

0.16

18.10

0.9

3

39

1

0

66

72

0.19

14.6

 

160

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

3

38

0

0

64

85

0.07

2.1

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

161

Bananas, raw

89

1.09

0.33

22.84

2.6

3

26

25

0

64

22

0.10

0.5

 

162

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

3

37

0

0

62

448

2.89

5.4

 

163

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

3

25

24

0

61

66

0.15

0.0

 

164

Cranberries, raw

46

0.39

0.13

12.2

4.6

3

36

0

0

60

91

1.20

5.1

 

165

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

3

35

0

0

58

 

 

 

 

166

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

3

34

0

0

57

0

0.02

0.7

 

167

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

3

32

0

0

54

80

0.57

19.3

 

168

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

3

32

0

0

53

0

0.05

9.0

 

169

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

3

32

0

0

53

0

0.05

9.0

 

170

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

3

31

0

0

52

0

1.07

0.0

 

171

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

3

31

0

0

52

0

 

0.7

 

172

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

15

0

0

0

50

0

0.57

0.1

 

173

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

3

30

0

0

50

0

35.17

0.0

 

174

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

3

30

0

0

50

27

0.02

2.9

 

175

Limes, raw

30

0.70

0.20

10.54

2.8

2

30

0

0

50

0

0.22

0.6

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

176

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

2

23

6

0

44

 

 

 

 

177

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

2

25

0

0

42

47

0.10

11.0

 

178

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

2

24

0

0

40

9

1.80

2.7

 

179

Lentils, raw

353

25.80

1.06

60.08

30.5

2

23

0

0

39

0

0.49

5.0

 

180

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

2

22

0

0

37

0

0.41

2.9

 

181

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

2

21

0

0

35

0

0.04

0.2

 

182

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

2

21

0

0

35

 

 

 

 

183

Beets, raw

 

43

1.61

0.17

9.56

2.8

2

20

0

0

33

0

0.04

0.2

 

184

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

29

1.51

0.09

6.94

2.6

2

20

0

0

33

20

0.12

47.6

 

185

Raspberries, raw

52

1.20

0.65

11.94

6.5

2

12

16

0

33

136

0.87

7.8

 

186

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

2

18

0

0

31

568

5.07

5.4

 

187

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

9

0

0

0

30

0

0.63

0.1

 

188

Tamarinds, raw

239

2.80

0.60

62.50

5.1

2

18

0

0

30

0

0.10

2.8

 

189

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

1

17

0

0

29

9

9.33

53.9

 

190

Eggplant, raw

24

1.01

0.19

5.70

3.4

1

16

0

0

27

0

0.30

3.5

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

191

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

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

1

16

0

0

27

0

0.35

4.0

 

192

Radicchio, raw

23

1.43

0.25

4.48

0.9

1

16

0

0

27

8832

2.26

255.2

 

193

Mulberries, raw

43

1.44

0.39

9.80

1.7

1

9

12

0

25

136

0.87

7.8

 

194

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

1

13

0

0

22

160

0.02

2.2

 

195

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

165

31.02

3.57

0.00

0.0

6

0

0

0

21

0

0.27

0.3

 

196

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

1

13

0

0

21

0

0.46

0.3

 

197

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

1

12

0

0

20

9

0.70

2.7

 

198

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

1

12

0

0

20

0

0.19

0.1

 

199

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

1

12

0

0

20

0

1.00

0.0

 

200

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

1

11

3

0

20

92

15.03

14.2

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

201

Wild rice, raw

357

14.73

1.08

74.90

6.2

1

11

0

0

19

220

0.82

1.9

 

202

Arrowroot, raw

65

4.24

0.20

13.39

1.3

1

11

0

0

19

 

 

 

 

203

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

salt

110

7.60

0.40

19.65

5.4

1

9

0

0

15

0

0.02

2.9

 

204

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

salt

110

7.60

0.40

19.65

5.4

1

9

0

0

15

0

0.02

2.9

 

205

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

1

8

0

0

13

464

0.19

14.8

 

206

Strawberries, raw

32

0.67

0.30

7.68

2.0

1

7

0

0

12

26

0.29

2.2

 

207

Rye

338

10.34

1.63

75.86

15.1

1

7

0

0

11

210

0.85

5.9

 

208

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0

6

0

0

10

75

0.05

2.7

 

209

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0

5

0

0

10

169

0.79

3.6

 

210

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

582

19.33

49.80

24.07

11.1

0

5

0

0

9

0

26.10

2.7

 

211

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

0

5

0

0

9

0

0.25

0.0

 

212

Garlic, raw

149

6.36

0.50

33.06

2.1

0

5

0

0

9

16

0.08

1.7

 

213

Wheat, soft white

340

10.69

1.99

75.36

12.7

0

5

0

0

9

220

1.01

1.9

 

214

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

574

29.84

49.05

14.71

6.5

0

5

1

0

8

30

0.56

4.5

 

215

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

238

26.36

13.89

0.00

0.0

2

0

0

0

7

0

0.13

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

216

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0

5

0

0

7

56

0.01

0.8

 

217

Radishes, raw

16

0.68

0.10

3.40

1.6

0

4

0

0

7

10

0.00

1.3

 

218

Millet, cooked

119

3.51

1.00

23.67

1.3

0

2

0

0

3

70

0.02

0.3

 

219

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0

2

0

0

3

64

0.24

0.5

 

220

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0

1

0

0

2

28

1.19

0.0

 

221

Onions, raw

40

1.10

0.10

9.34

1.7

0

1

0

0

2

4

0.02

0.4

 

222

Soursop, raw

66

1.00

0.30

16.84

3.3

0

1

0

0

2

0

0.08

0.4

 

223

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

0

1

0

0

1

1

26.22

0.0

 

224

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

597

22.09

52.83

19.29

11.8

0

1

0

0

1

1

26.00

0.0

 

225

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0

1

0

0

1

34

0.07

0.3

 

226

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

0

0

0

0

0

0

0.45

1.6

 

227

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

0

0

0

0

0

0

0.44

1.6

 

228

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0

0

0

0

0

0

0.49

1.7

 

229

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0

0

0

0

0

0

0.40

1.4

 

230

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0

0

0

0

0

0

0.20

1.2

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

231

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

0

0

0

0

0

0

0.49

1.8

 

232

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

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

291

26.42

19.71

0.00

0.0

0

0

0

0

0

0

0.18

1.8

 

233

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

238

23.77

15.13

0.00

0.0

0

0

0

0

0

0

0.24

 

 

234

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0

0

0

0

0

0

0.34

1.2

 

235

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0

0

0

0

0

0

0.33

3.7

 

236

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

208

28.10

9.73

0.00

0.0

0

0

0

0

0

0

0.34

0.9

 

237

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0

0

0

0

0

0

3.10

13.4

 

238

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

0

0

0

0

0

651

0.31

4.3

 

239

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0

0

0

0

0

0

0.00

0.0

 

240

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0

0

0

0

0

0

1.77

0.0

 

241

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0

0

0

0

0

0

8.33

0.0

 

242

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0

0

0

0

0

0

0.03

0.6

 

243

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0

0

0

0

0

0

5.73

0.00

 

244

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

718

7.79

76.08

13.38

8.0

0

0

0

0

0

0

0.57

0.0

 

245

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0

0

0

0

0

0

0.04

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

246

Raisins, seedless

299

3.07

0.46

79.18

3.7

0

0

0

0

0

0

0.12

3.5

 

247

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0

0

0

0

0

0

0.46

2.0

 

248

Burdock root, raw

72

1.53

0.15

17.34

3.3

0

0

0

0

0

0

0.38

1.6

 

249

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0

0

0

0

0

0

0.00

0.3

 

250

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

140

8.23

0.62

26.05

10.5

0

0

0

0

0

0

0.01

0.6

 

251

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

143

9.01

0.65

26.22

9.0

0

0

0

0

0

0

0.94

3.5

 

252

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

salt (Beans,)

127

8.67

0.50

22.80

6.4

0

0

0

0

0

0

0.03

8.4

 

253

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0

0

0

0

0

22

0.10

0.5

 

254

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0

0

0

0

0

0

0.12

4.1

 

255

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0

0

0

0

0

0

0.02

0.1

 

256

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

230

2.29

23.84

5.54

2.2

0

0

0

0

0

0

0.15

0.1

 

257

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0

0

0

0

0

0

0.60

16.4

 

258

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0

0

0

0

0

26

0.05

2.5

 

259

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0

0

0

0

0

26

0.05

2.5

 

260

Litchis, raw

66

0.83

0.44

16.53

1.3

0

0

0

0

0

0

0.07

0.4

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

261

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0

0

0

0

0

0

0.21

5.6

 

262

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0

0

0

0

0

0

0.21

5.6

 

263

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

574

15.31

46.35

32.69

3.0

0

0

0

0

0

23

0.92

34.7

 

264

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0

0

0

0

0

0

0.87

2.3

 

265

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0

0

0

0

0

0

6.93

0.0

 

266

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0

0

0

0

0

50

0.12

4.5

 

267

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0

0

0

0

0

1

0.08

15.5

 

268

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

14

0.40

0.20

3.04

1.0

0

0

0

0

0

197

0.08

2.8

 

269

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

149

9.06

0.49

27.91

5.3

0

0

0

0

0

0

0.98

3.7

 

270

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0

0

0

0

0

0

0.03

0.0

 

271

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

139

9.73

0.35

25.09

6.3

0

0

0

0

0

0

0.94

3.5

 

272

Ginger root, raw

80

1.82

0.75

17.77

2.0

0

0

0

0

0

0

0.26

0.1

 

273

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0

0

0

0

0

0

1.00

1.0

 

274

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0

0

0

0

0

0

0.01

0.1

 

275

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

0

0

0

0

0

0

0.24

0.2

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

276

Turnips, raw

28

0.90

0.10

6.43

1.8

0

0

0

0

0

0

0.03

0.1

 

277

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0

0

0

0

0

0

0.12

3.5

 

278

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0

0

0

0

0

0

0.00

0.0

 

279

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0

0

0

0

0

0

0.00

0.0

 

280

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0

0

0

0

0

0

0.22

6.0

 

281

Parsnips, raw

75

1.20

0.30

17.99

4.9

0

0

0

0

0

0

1.49

22.5

 

282

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0

0

0

0

0

0

0.01

0.0

 

283

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

0

0

0

0

0

22

0.90

34.1

 

284

Cherimoya, raw

74

1.65

0.62

17.70

2.3

0

0

0

0

0

 

 

 

 

285

Lotus root, raw

74

2.60

0.10

17.23

4.9

0

0

0

0

0

0

 

 

 

286

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

273

25.38

18.21

0.00

0.0

0

0

0

0

0

0

0.47

3.0

 

287

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

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

0

0

0

0

0

0

0.20

 

 

288

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

0

0

0

0

0

0

0.40

1.4

 

289

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

160

28.30

4.38

0.00

0.0

0

0

0

0

0

0

0.38

1.4

 

290

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0

0

0

0

 

0

0.01

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

291

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

800

 

 

 

16000

 

 

 

 

292

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

580

 

 

 

11600

 

 

 

 

293

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

495

 

 

 

9900

 

 

 

 

294

Dill weed, fresh

43

3.46

1.12

7.02

2.1

386

 

 

 

7718

 

 

 

 

295

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

378

 

 

 

7564

 

 

 

 

296

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

salt

60

5.27

0.93

11.15

2.0

351

4208

 

 

7013

1747

0.10

108.0

 

297

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

309

 

 

 

6185

 

 

 

 

298

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

50

2.48

0.62

10.81

 

302

 

 

 

6035

 

 

 

 

299

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

293

 

 

 

5850

 

 

 

 

300

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

260

 

 

 

5200

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

301

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

257

 

 

 

5130

 

 

 

 

302

Peppermint, fresh

70

3.75

0.94

14.89

8.0

212

 

 

 

4248

 

 

 

 

303

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

210

 

 

 

4200

 

 

 

 

304

Borage, raw

21

1.80

0.70

3.06

 

210

 

 

 

4200

 

 

 

 

305

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

203

 

 

 

4054

 

 

 

 

306

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

181

2040

261

 

3617

 

 

 

 

307

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

156

 

 

 

3128

 

 

 

 

308

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

155

 

 

 

3100

 

 

 

 

309

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

150

 

 

 

3000

 

 

 

 

310

Amaranth leaves, raw

23

2.46

0.33

4.02

 

146

 

 

 

2917

 

 

1140.0

 

311

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

28

1.90

0.41

5.63

1.2

100

 

 

 

1994

 

 

 

 

312

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

97

 

 

 

1947

 

 

 

 

313

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

97

 

 

 

1942

 

 

 

 

314

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

30

5.30

0.69

3.29

 

87

 

 

 

1734

 

 

 

 

315

Loquats, raw

47

0.43

0.20

12.14

1.7

76

 

 

 

1528

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

316

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

75

 

 

 

1500

 

 

 

 

317

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

75

 

 

 

1496

 

 

 

 

318

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

68

820

0

 

1367

 

 

 

 

319

Purslane, raw

16

1.30

0.10

 

 

66

 

 

 

1320

 

 

 

 

320

Shallots, raw

72

2.50

0.10

 

 

60

 

 

 

1190

 

 

 

 

321

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

24

1.80

0.09

5.41

2.8

44

 

 

 

889

 

 

 

 

322

Oheloberries, raw

280

0.38

0.22

6.84

 

42

 

 

 

830

 

 

 

 

323

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

41

 

 

 

817

 

 

 

 

324

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

40

 

 

 

800

 

 

 

 

325

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

38

 

 

 

767

 

 

 

 

326

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

36

 

 

 

720

 

 

 

 

327

Elderberries, raw

73

0.66

0.50

18.40

7.0

30

 

 

 

600

 

 

 

 

328

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

148

25.55

1.95

5.13

0.0

171

 

 

 

570

 

 

 

 

329

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

28

 

 

 

558

 

 

 

 

330

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

166

 

 

 

554

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

331

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

28

332

0

 

553

 

2.30

 

 

332

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

27

 

 

 

540

 

 

 

 

333

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

27

 

 

 

530

 

 

 

 

334

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

231

25.72

13.38

0.00

0.0

149

 

 

 

496

 

 

 

 

335

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

24

190

185

 

471

170

 

 

 

336

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

138

 

 

 

459

 

 

 

 

337

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

22

 

 

 

442

 

 

 

 

338

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

56

1.12

0.14

14.58

4.4

21

 

 

 

428

 

 

 

 

339

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

21

 

 

 

410

 

 

 

 

340

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

120

 

 

 

398

 

 

 

 

341

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

20

 

 

 

391

 

 

 

 

342

Rowal, raw

111

2.30

2.00

23.90

6.2

19

230

0

 

383

 

 

 

 

343

Rose-apples, raw

25

0.60

0.30

5.70

 

17

 

 

 

339

 

 

 

 

344

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

16

 

 

 

311

 

 

 

 

345

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

204

28.62

8.23

1.92

0.0

91

 

 

 

303

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

346

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

15

 

 

 

297

 

 

 

 

347

Gooseberries, raw

44

0.88

0.58

10.18

4.3

15

 

 

 

290

 

0.37

 

 

348

Roselle, raw

49

0.96

0.64

11.31

 

14

 

 

 

287

 

 

 

 

349

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

81

 

 

 

270

 

 

 

 

350

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0

 

 

 

259

 

 

 

 

351

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

13

 

 

 

256

 

 

 

 

352

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

12

 

 

 

248

 

 

 

 

353

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

12

 

 

 

230

 

 

 

 

354

Currants, european black, raw

 

63

1.40

0.41

15.38

 

12

 

 

 

230

 

1.00

 

 

355

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

10

 

 

 

202

 

 

 

 

356

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

10

120

 

 

200

 

 

 

 

357

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

140

26.69

2.94

0.00

0.0

54

 

 

 

179

 

 

 

 

358

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

53

 

 

 

178

 

 

 

 

359

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

liquids (Beans,)

71

4.07

0.29

13.33

3.6

8

 

 

 

150

 

 

 

 

360

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

44

 

 

 

147

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

361

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

710

9.50

74.27

13.55

9.4

7

84

0

 

140

 

1.30

 

 

362

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

7

 

 

 

140

 

 

 

 

363

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

33

 

 

 

138

 

 

 

 

364

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

7

 

 

 

138

 

 

 

 

365

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

149

25.56

4.42

0.00

0.0

41

 

 

 

136

 

 

 

 

366

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

7

 

 

 

134

 

 

 

 

367

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7

 

 

 

131

 

 

 

 

368

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

6

 

 

 

128

 

 

 

 

369

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

freshly harvest, raw

24

1.21

0.18

5.37

2.3

6

 

 

 

126

 

 

 

 

370

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

6

 

 

 

124

 

 

 

 

371

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

146

24.18

4.73

0.00

0.0

35

 

 

 

115

 

 

 

 

372

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

6

 

 

 

110

 

 

 

 

373

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

33

 

 

 

109

 

 

 

 

374

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

5

 

 

 

108

 

 

 

 

375

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

124

22.73

2.99

0.00

0.0

31

 

 

 

104

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

376

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

114

18.86

3.69

0.00

0.0

30

 

 

 

100

 

 

 

 

377

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

30

 

 

 

100

 

 

 

 

378

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

30

 

 

 

100

 

 

 

 

379

Abiyuch, raw

69

1.50

0.10

17.60

5.3

5

60

0

 

100

 

 

 

 

380

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

27

 

 

 

90

 

 

 

 

381

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

5

 

 

 

90

 

 

 

 

382

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

38

5.31

0.66

3.21

 

4

 

 

 

88

 

 

 

 

383

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

4

52

0

 

87

122

1.46

40.3

 

384

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

318

12.14

4.60

58.26

 

3

 

 

 

63

 

 

 

 

385

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

646

15.03

62.40

17.60

9.4

3

36

1

 

61

 

15.28

 

 

386

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

3

 

 

 

60

 

 

 

 

387

Sapodilla, raw

830

0.44

1.10

19.96

5.3

3

 

 

 

60

 

 

 

 

388

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

74

9.60

1.93

4.47

 

 

 

 

 

57

 

 

 

 

389

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

3

 

 

 

56

 

 

 

 

390

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

3

 

 

 

53

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

391

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

3

 

 

 

52

 

 

 

 

392

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

150

22.92

5.82

0.00

0.0

15

 

 

 

50

 

 

 

 

393

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

15

 

 

 

50

 

 

 

 

394

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

105

18.47

2.85

0.00

0.0

15

 

 

 

50

 

 

 

 

395

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3

 

 

 

50

 

 

 

 

396

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

3

 

 

 

50

 

 

 

 

397

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

3

 

 

 

50

 

 

 

 

398

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

2

 

 

 

45

 

 

 

 

399

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

182

25.44

8.13

0.00

0.0

13

 

 

 

44

 

 

 

 

400

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

2

 

 

 

41

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

401

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

12

 

 

 

40

 

 

 

 

402

Quinces, raw

57

0.40

0.10

15.30

1.9

2

 

 

 

40

 

 

 

 

403

Jujube, raw

79

1.20

0.20

20.23

 

2

 

 

 

40

 

 

 

 

404

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

2

 

 

 

40

 

 

 

 

405

Crabapples, raw

76

0.40

0.30

19.95

 

2

 

 

 

40

 

 

 

 

406

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

2

 

 

 

39

 

 

 

 

407

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

 

 

 

 

37

 

 

 

 

408

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

101

1.70

0.60

25.20

2.4

2

 

 

 

33

 

 

 

 

409

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

10

 

 

 

32

 

 

 

 

410

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

2

 

 

 

32

 

 

 

 

411

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

1

 

 

 

29

 

 

 

 

412

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

1

 

 

 

29

 

 

 

 

413

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

1

 

 

 

28

 

 

 

 

414

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

1

 

 

 

28

 

 

 

 

415

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

1

 

 

 

23

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

416

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

1

 

 

 

23

 

 

 

 

417

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

5

 

 

 

17

 

 

 

 

418

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

1

 

 

 

17

 

 

 

 

419

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

1

 

 

 

17

 

 

 

 

420

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

5

 

 

 

15

 

 

 

 

421

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

1

 

 

 

13

 

 

 

 

422

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

1

 

 

 

13

 

 

 

 

423

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

1

 

 

 

10

 

 

 

 

424

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0

 

 

 

8

 

 

 

 

425

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0

 

 

 

6

 

 

 

 

426

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

132

8.86

0.54

23.71

 

0

 

 

 

6

 

 

 

 

427

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

128

7.52

0.10

24.77

7.3

0

 

 

 

6

 

 

 

 

428

Chicory roots, raw

73

1.40

0.20

17.51

 

0

 

 

 

6

 

 

 

 

429

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0

 

 

 

6

 

 

 

 

430

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0

 

 

 

6

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

431

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0

 

 

 

5

 

 

 

 

432

Spelt, cooked

127

5.50

0.85

26.44

3.9

0

 

 

 

4

 

 

 

 

433

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0

 

 

 

4

 

 

 

 

434

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

129

7.05

0.76

24.02

9.4

0

 

 

 

3

 

 

 

 

435

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0

 

 

 

3

 

 

 

 

436

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

335

23.03

1.23

60.05

24.7

0

 

 

 

2

 

 

 

 

437

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

144

9.16

1.08

25.27

10.4

0

 

 

 

2

 

 

 

 

438

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

without salt

33

4.83

0.58

4.72

 

0

 

 

 

2

 

 

 

 

439

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

0

0

0

 

1

6

0.02

0.3

 

440

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0

 

 

 

1

 

 

 

 

441

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

without salt (Beans,)

22

1.86

0.32

4.10

 

0

 

 

 

1

 

 

 

 

442

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

197

29.06

8.05

0.00

0.0

0

 

 

 

0

 

 

 

 

443

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

0

 

 

 

0

 

 

 

 

444

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0

 

 

 

0

 

 

 

 

445

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0

 

 

 

0

 

 

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

446

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0

 

 

 

0

 

0.02

0.0

 

447

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0

 

 

 

0

 

 

 

 

448

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

0

 

 

 

0

 

0.01

0.0

 

449

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0

 

 

 

0

 

 

 

 

450

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0

 

 

 

0

 

 

 

 

451

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

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0

 

 

 

0

 

 

 

 

452

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

118

8.29

0.45

21.09

3.8

0

 

 

 

0

 

 

 

 

453

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

142

8.97

0.64

25.81

10.4

0

 

 

 

0

 

 

 

 

454

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

0

 

 

 

0

 

 

 

 

455

Sesbania flower, raw

27

1.28

0.04

6.73

 

0

 

 

 

0

 

 

 

 

456

Millet, raw

378

11.02

4.22

72.85

8.5

0

 

 

 

0

 

0.05

0.9

 

457

Triticale

336

13.05

2.09

72.13

 

0

 

 

 

0

 

0.90

 

 

458

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

0

 

 

 

0

 

 

 

 

459

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0

 

 

 

0

 

 

 

 

460

Oats

389

16.89

6.90

66.27

10.6

0

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

461

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0

 

 

 

0

 

1.01

 

 

462

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0

 

 

 

0

 

 

 

 

463

Feijoa, raw

49

1.24

0.78

10.63

 

0

 

 

 

0

 

 

 

 

464

Buckwheat

343

13.25

3.40

71.50

10.0

0

 

 

 

0

 

 

 

 

465

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0

 

 

 

0

 

 

 

 

466

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

0

 

 

 

0

 

 

 

 

467

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

330

3.63

34.68

6.65

2.2

0

 

 

 

0

 

 

 

 

468

Arrowhead, raw

99

5.33

0.29

20.23

 

0

 

 

 

0

 

 

 

 

469

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0

 

 

 

0

 

 

 

 

470

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

0

 

 

 

0

 

0.54

 

 

471

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

147

10.62

5.84

14.94

 

0

 

 

 

0

 

 

 

 

472

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0

 

 

 

0

 

 

 

 

473

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0

 

 

 

0

 

 

 

 

474

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

117

8.14

0.58

20.70

 

0

 

 

 

0

 

 

 

 

475

Raisins, seeded

296

2.52

0.54

78.47

6.8

0

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

476

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0

 

 

 

0

 

 

 

 

477

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0

 

 

 

0

 

 

 

 

478

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

131

26.83

1.80

0.00

0.0

0

 

 

 

0

 

 

 

 

479

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

72

8.25

1.90

4.80

0.0

0

 

 

 

0

 

 

 

 

480

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0

 

 

 

0

 

 

 

 

481

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0

 

 

 

0

 

 

 

 

482

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

0

 

 

 

 

483

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

1060

 

 

 

 

 

 

 

 

484

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

166

 

 

 

 

 

 

 

 

485

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

74

 

 

 

 

 

 

 

 

486

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0

0

 

 

 

 

 

 

 

487

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0

 

 

 

 

 

 

 

 

488

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

361

7.90

1.07

80.02

19.2

 

 

 

 

 

 

 

 

 

489

Longans, raw

60

1.31

0.10

15.14

1.1

 

 

 

 

 

 

 

 

 

490

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

491

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

 

492

Clementines, raw

47

0.85

0.15

12.02

1.7

 

 

 

 

 

 

0.20

0.0

 

493

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

 

 

 

 

 

 

0.00

 

 

494

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

0.19

 

 

495

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

 

 

 

 

 

 

0.00

4.9

 

496

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

 

 

 

 

 

 

11.30

 

 

497

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

 

498

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 




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

 

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


     

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

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