The Ultimate Nutrition Tables!

Energy - Kcal

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	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
1	Sapodilla, raw	830	347	0.44	1.10	19.96	5.3	0.194	0.521	0.011	0
2	Pilinuts-canarytree, dried (Nuts,)	719	3008	10.80	79.55	3.98		31.184	37.229	7.605	0
3	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	3005	7.79	76.08	13.38	8.0	11.947	59.275	1.498	0	0	7	107	114
4	Macadamia nuts, raw (1) (Nuts,)	718	3004	7.91	75.77	13.82	8.6	12.061	58.877	1.502	0	0	8	108	116
5	Pecans, dry roasted, without salt added (Nuts,)	710	2969	9.50	74.27	13.55	9.4	6.283	43.957	20.572	0	2	4	78	85
6	Pecans (1)	691	2889	9.17	71.97	13.86	9.6	6.180	40.801	21.614	0	3	5	89	102
7	Pine nuts, dried (1) (Nuts,)	673	2816	13.69	68.37	13.08	3.7	4.899	18.764	34.071	0
8	Hickorynuts, dried (Nuts,)	657	2749	12.72	64.37	18.25	6.4	7.038	32.611	21.886	0
9	Brazilnuts, dried, unblanched (Nuts,)	656	2743	14.32	66.43	12.27	7.5	15.137	24.548	20.577	0
10	Walnuts, english (1) (Nuts,)	654	2738	15.23	65.21	13.71	6.7	6.126	8.933	47.174	0	1	7	64	72
11	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	2703	15.03	62.40	17.60	9.4	4.511	46.608	8.463	0	1	6	103	110
12	Sesame seed kernels, dried (decorticated) (Seeds,)	631	2640	20.45	61.21	11.73	11.6	9.055	23.924	25.491	0
13	Pine nuts, pinyon, dried (Nuts,)	629	2632	11.57	60.98	19.30	10.7	9.377	22.942	25.668	0
14	Hazelnuts or filberts (1) (Nuts,)	628	2629	14.95	60.75	16.70	9.7	4.464	45.652	7.920	0	1	6	89	96
15	Walnuts, black, dried (Nuts,)	618	2584	24.06	59.00	9.91	6.8	3.368	15.004	35.077	0	0	5	103	108
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
16	Butternuts, dried (Nuts,)	612	2561	24.90	56.98	12.05	4.7	1.306	10.425	42.741	0
17	Almonds, dry roasted, without salt added (Nuts,)	597	2499	22.09	52.83	19.29	11.8	4.047	33.658	12.649	0	4	3	110	118
18	Peanuts, all types, dry-roasted, without salt	585	2448	23.68	49.66	21.51	8.0	6.893	24.640	15.694	0
19	Sunflower seed kernels, dried (Seeds,)	584	2445	20.78	51.46	20.00	8.6	4.455	18.528	23.137	0				534
20	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	2435	19.33	49.80	24.07	11.1	5.219	9.505	32.884	0
21	Beechnuts, dried (Nuts,)	576	2410	6.20	50.00	33.50		5.719	21.892	20.089	0
22	Almonds (1,2) (Nuts,)	575	2408	21.22	49.42	21.67	12.2	3.731	30.889	12.070	0	4	5	132
23	Cashew nuts, dry roasted, without salt added (Nuts,)	574	2402	15.31	46.35	32.69	3.0	9.157	27.317	7.836	0				158
24	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	2401	29.84	49.05	14.71	6.5	8.544	15.734	19.856	0	0	3	13
25	Sesame seeds, whole, dried (Seeds,)	573	2397	17.73	49.67	23.45	11.8	6.957	18.759	21.773	0
26	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	2391	21.35	45.97	27.65	10.3	5.555	24.216	13.899	0	4	10	199	214
27	Pumpkin and squash seed kernels, dried (Seeds,)	559	2339	30.23	49.05	10.71	6.0	8.659	16.242	20.976	0
28	Pistachio nuts, raw (1) (Nuts,)	557	2332	20.61	44.44	27.97	10.3	5.440	23.319	13.455	0	5	10	198	214
29	Watermelon seed kernels, dried (Seeds,)	557	2330	28.33	47.37	15.31		9.779	7.407	28.094	0
30	Cashew nuts, raw (1) (Nuts,)	553	2317	18.22	43.85	30.19	3.3	7.783	23.797	7.845	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
31	Pinon Nuts, roasted (Navajo)	541	2262	7.41	34.08	51.06	43.4	3.210	15.570	14.420
32	Flaxseed (Seeds,)	534	2234	18.29	42.16	28.88	27.3	3.663	7.527	28.730	0
33	Nutmeg, ground (Spices,)	525	2196	5.84	36.31	49.29	20.8	25.940	3.220	0.350	0				62
34	Poppy seed (Spices,)	525	2196	17.99	41.56	28.13	19.5	4.517	5.982	28.569	0				89
35	Safflower seed kernels, dried (Seeds,)	517	2163	16.18	38.45	34.29		3.682	4.848	28.223	0
36	Mustard seed, ground (Spices,)	508	2126	26.08	36.24	28.09	12.2	1.989	22.518	10.088	0				118
37	Cottonseed kernels, roasted (glandless) (Seeds,)	506	2117	32.59	36.29	21.90	5.5	9.699	6.919	18.068	0
38	Chia seeds, dried (Seeds,)	490	2051	15.62	30.75	43.85	37.7	3.176	2.115	23.335	0
39	Mace, ground (Spices,)	475	1989	6.71	32.38	50.50	20.2	9.510	11.170	4.390	0				73
40	Mustard seed, yellow	469	1964	24.94	28.76	34.94	14.7	1.460	19.83	5.390	0				118
41	Celery seed (Spices,)	392	1641	18.07	25.27	41.35	11.8	2.190	15.930	3.720	0				60
42	Oats	389	1628	16.89	6.90	66.27	10.6	1.217	2.178	2.535	0
43	Acorns, raw (Nuts,)	387	1619	6.15	23.86	40.75		3.102	15.109	4.596	0
44	Millet, raw	378	1582	11.02	4.22	72.85	8.5	0.723	0.773	2.134	0
45	Cumin seed (Spices,)	375	1567	17.81	22.27	44.24	10.5	1.535	14.040	3.279	0				68
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
46	Amaranth, uncooked	371	1554	13.56	7.02	65.25	6.7	1.459	1.685	2.778	0				24
47	Lupins, mature seeds, raw	371	1552	36.17	9.74	40.38		1.156	3.940	2.439	0
48	Quinoa, uncooked	368	1539	14.12	6.07	64.16	7.0	0.706	1.613	3.292	0
49	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	1525	19.30	6.04	60.65	17.4	0.626	1.358	2.694	0				35
50	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	1512	7.90	1.07	80.02	19.2	0.147	0.196	0.316	0
51	Tapioca, pearl, dry	358	1498	0.19	0.02	88.69	0.9	0.005	0.005	0.003	0
52	Wild rice, raw	357	1494	14.73	1.08	74.90	6.2	0.156	0.159	0.676	0
53	Coconut meat, raw (1) (Nuts,)	354	1481	3.33	33.49	15.23	9.0	29.698	1.425	0.366	0				47
54	Turmeric, ground (Spices,)	354	1481	7.83	9.88	64.93	21.1	3.120	1.660	2.180	0				82
55	Lentils, raw	353	1477	25.80	1.06	60.08	30.5	0.156	0.189	0.516	0
56	Barley, pearled, raw	352	1473	9.91	1.16	77.72	15.6	0.244	0.149	0.560	0
57	Mung beans, mature seeds, raw	347	1452	23.86	1.15	62.62	16.3	0.348	0.161	0.384	0				23
58	Yardlong beans, mature seeds, raw	347	1452	24.33	1.31	61.91	11.0	0.339	0.114	0.565	0
59	Buckwheat groats, roasted, dry	346	1448	11.73	2.71	74.95	10.3	0.591	0.828	0.828	0
60	Lentils, pink, raw	345	1445	24.95	2.17	59.15	10.8	0.379	0.500	1.137	0	4	6	47	57
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
61	Yellow, mature seeds, raw (Beans,)	345	1443	22.00	2.60	60.70	25.1	0.671	0.226	1.118	0
62	Hyacinth beans, mature seeds, raw	344	1439	23.90	1.39	60.76		0.288			0
63	Buckwheat	343	1435	13.25	3.40	71.50	10.0	0.741	1.040	1.039	0
64	French, mature seeds, raw (Beans,)	343	1435	18.81	2.02	64.11	25.2	0.221	0.138	1.207	0
65	Mothbeans, mature seeds, raw	343	1435	22.94	1.61	61.52		0.364	0.129	0.750	0
66	Pigeon peas (red gram), mature seeds, raw	343	1435	21.70	1.49	62.78	15.0	0.330	0.012	0.814	0
67	Black, mature seeds, raw (Beans,)	341	1425	21.60	1.42	62.36	15.2	0.366	0.123	0.610	0
68	Broadbeans (fava beans), mature seeds, raw	341	1425	26.12	1.53	58.29	25.0	0.254	0.303	0.627	0				124
69	Broadbeans (fava beans), mature seeds, raw	341	1425	26.12	1.53	58.29	25.0	0.254	0.303	0.627	0				124
70	Mungo beans, mature seeds, raw	341	1427	25.21	1.64	58.99	18.3	0.114	0.085	1.071	0
71	Peas, split, mature seeds, raw	341	1425	24.55	1.16	60.37	25.5	0.161	0.242	0.495	0				135
72	Wheat, soft white	340	1423	10.69	1.99	75.36	12.7	0.368	0.227	0.837	0
73	Great northern, mature seeds, raw (Beans,)	339	1419	21.86	1.14	62.37	20.2	0.356	0.053	0.477	0
74	Rye	338	1414	10.34	1.63	75.86	15.1	0.197	0.208	0.767	0
75	Spelt, uncooked	338	1414	14.57	2.43	70.19	10.7	0.406	0.445	1.258	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
76	Anise seed ( Spices,)	337	1411	17.60	15.9	50.02	14.6	0.586	9.780	3.150	0
77	Duck, domesticated, meat and skin, cooked, roasted	337	1410	18.99	28.35	0.00	0.0	9.670	12.900	3.650	84
78	Kamut, uncooked	337	1411	14.70	2.20	70.38	9.1	0.192	0.214	0.616
79	Small white, mature seeds, raw (Beans,)	336	1406	21.11	1.18	62.25	24.9	0.304	0.102	0.507	0
80	Triticale	336	1406	13.05	2.09	72.13		0.366	0.211	0.913	0
81	Cranberry (roman), mature seeds, raw (Beans,)	335	1402	23.03	1.23	60.05	24.7	0.316	0.106	0.527	0
82	Caraway seed (Spices,)	333	1393	19.77	14.59	49.9	38.0	0.620	7.125	3.272	0				76
83	White, mature seeds, raw (Beans,)	333	1393	23.36	0.85	60.27	15.2	0.219	0.074	0.364	0
84	Rosemary, dried (Spices,)	331	1387	4.88	15.22	64.06	42.6	7.371	3.014	2.339	0				58
85	Wheat, soft red winter	331	1385	10.35	1.56	74.24	12.5	0.289	0.178	0.656	0
86	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	1381	3.63	34.68	6.65	2.2	30.753	1.475	0.379	0
87	Adzuki, mature seeds, raw (Beans,)	329	1377	19.87	0.53	62.90	12.7	0.191			0				76
88	Curry powder (Spices,)	325	1360	12.66	13.81	58.15	33.2	2.237	5.551	2.557	0				72
89	Cloves, ground (Spices,)	323	1350	5.98	20.07	61.21	34.2	5.438	1.471	7.088	0				256
90	Fenugreek seed (Spices,)	323	1352	23.00	6.41	58.35	24.6	1.460			0				140
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
91	Pepper, red or cayenne	318	1331	12.01	17.27	56.63	27.2	3.260	2.750	8.370	0				83
92	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	1331	12.14	4.60	58.26		0.902	1.486	2.023	0
93	Sage, ground (Spices,)	315	1317	10.63	12.75	60.73	40.3	7.030	1.870	1.760	0				244
94	Chili powder (Spices,)	314	1314	12.26	16.76	54.66	34.2	2.953	3.574	7.458	0				83
95	Bay leaf (Spices,)	313	1312	7.61	8.36	74.97	26.3	2.280	1.640	2.290	0
96	Cardamom (Spices,)	311	1303	10.76	6.70	68.47	28.0	0.680	0.870	0.430	0				46
97	Saffron (Spices,)	310	1298	11.43	5.85	65.37	3.9	1.586	0.429	2.067	0
98	Dill seed (Spices,)	305	1276	15.98	14.54	55.17	21.1	0.730	9.410	1.010	0				124
99	Goose, domesticated, meat and skin, cooked, roasted	305	1276	25.16	21.92	0.00	0.0	6.870	10.250	2.520	91
100	Raisins, golden seedless	302	1264	3.39	0.46	79.52	4.0	0.151	0.019	0.135	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
101	Raisins, seedless	299	1252	3.07	0.46	79.18	3.7	0.58	0.051	0.037	0
102	Coriander seed (Spices,)	298	1245	12.37	17.77	54.99	41.9	0.990	13.580	1.750	0				46
103	Raisins, seeded	296	1238	2.52	0.54	78.47	6.8	0.178	0.022	0.159	0
104	Tarragon, dried (Spices,)	295	1236	22.77	7.24	50.22	7.4	1.881	0.474	3.698	0				81
105	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	291	1218	26.42	19.71	0.00	0.0	7.770	8.460	0.710	87
106	Paprika (Spices,)	289	1209	14.76	12.95	55.74	37.4	2.100	1.230	8.320	0				175
107	Currants, zante, dried	283	1184	4.08	0.27	74.08	6.8	0.028	0.047	0.180	0
108	Dates, deglet noor	282	1178	2.45	0.39	75.03	8.0	0.032	0.036	0.019	0
109	Oheloberries, raw	280	117	0.38	0.22	6.84					0
110	Dates, medjool	277	1160	1.81	0.15	74.97	6.7
111	Thyme, dried (Spices,)	276	1156	9.11	7.43	63.94	37.0	2.730	0.470	1.190	0				163
112	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	1141	25.38	18.21	0.00	0.0	7.329	8.825	0.497	82
113	Savory, ground (Spices,)	272	1138	6.73	5.91	68.73	45.7	3.260			0				31
114	Marjoram, dried (Spices,)	271	1136	12.66	7.04	60.56	40.3	0.529	0.940	4.405	0				60
115	Oregano, dried (Spices,)	265	1107	9.00	4.28	68.92	42.5	1.551	0.716	1.369	0				203
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
116	Allspice, ground ( Spices,)	263	1099	6.09	8.69	72.12	21.6	2.550	0.660	2.360	0				61
117	Bear, cooked, simmered (Game meat,)	259	1084	32.42	13.39	0.00	0.0	3.54	5.660	2.400	98
118	Pepper, black (Spices,)	255	1067	10.95	3.26	64.81	26.5	0.980	1.010	1.130	0				92
119	Raccoon, cooked, roasted (Game meat,)	255	1067	29.20	14.50	0.00	0.0	4.070	5.210	2.090	97
120	Caviar, black and red, granular (Fish,)	252	1054	24.60	17.9	4.00	0.0	4.060	4.631	7.405	588
121	Cinnamon, ground (Spices,)	247	1035	3.99	1.24	80.59	53.1	0.345	0.246	0.068	0				26
122	Plums, dried (prunes), uncooked	240	1006	2.18	0.38	63.88	7.1	0.088	0.053	0.062	0
123	Tamarinds, raw	239	1000	2.80	0.60	62.50	5.1	0.272	0.181	0.059	0
124	Bison, ground, cooked, pan-broiled (Game meat,)	238	996	23.77	15.13	0.00	0.0	[6.460]	[5.909]	[0.712]	83
125	Goose, domesticated, meat only, cooked, roasted	238	996	28.97	12.67	0.00	0.0	4.560	4.340	1.540	96
126	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	238	995	26.36	13.89	0.00	0.0	4.893	5.976	1.519	88
127	Chervil, dried (Spices,)	237	990	23.20	3.9	49.10	11.3	0.169	1.399	1.800	0
128	Muskrat, cooked, roasted (Game meat,)	234	979	30.09	11.74	0.00	0.0				121
129	Salmon, chinook, cooked, dry heat (Fish,)	231	967	25.72	13.38	0.00	0.0	3.214	5.742	2.662	85
130	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	962	2.29	23.84	5.54	2.2	21.140	1.014	0.261	0				1
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
131	Chestnuts, chinese, raw (Nuts,)	224	937	4.20	1.11	49.07		0.164	0.581	0.288	0
132	Opossum, cooked, roasted (Game meat,)	221	925	30.20	10.20	0.00	0.0	1.206	3.773	2.983	129
133	Breadnuttree seeds, raw (Seeds,)	217	908	5.97	0.99	46.28		0.267	0.126	0.527	0
134	Chestnuts, european, raw, unpeeled (Nuts,)	213	891	2.42	2.26	45.54	8.1	0.425	0.780	0.894	0				22
135	Beaver, cooked, roasted (Game meat,)	212	887	34.85	6.96	0.00	0.0	2.070	1.890	1.350	117
136	Turkey, all classes, meat and skin, cooked, roasted	208	870	28.10	9.73	0.00	0.0	2.840	3.190	2.480	82
137	Roe, mixed species, cooked, dry heat (Fish,)	204	854	28.62	8.23	1.92	0.0	1.866	2.129	3.404	479
138	Duck, domesticated, meat only, cooked, roasted	201	841	23.48	11.20	0.00	0.0	3.951	3.858	1.487	89
139	Wheat, sprouted	198	828	7.49	1.27	42.53	1.1	0.206	0.151	0.557	0
140	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	824	29.80	7.78	0.00	0.0	2.190	3.030	1.660	84
141	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	824	29.06	8.05	0.00	0.0	2.40	2.170	1.560	82
142	Breadfruit seeds, raw (Seeds,)	191	799	7.40	5.59	29.24	5.2	1.509	0.712	2.977	0
143	Butterfish, cooked, dry heat (Fish,)	187	782	22.15	10.28	0.00	0.0				83
144	Egg, duck, whole, fresh, raw	185	776	12.81	13.77	1.45	0.0	3.681	6.525	1.223	884
145	Egg, goose, whole, fresh, raw	185	775	13.87	13.27	1.35	0.0	3.595	5.747	1.672	852
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
146	Ginkgo nuts, raw (Nuts,)	182	761	4.32	1.68	37.60		0.319	0.619	0.618	0
147	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	761	25.44	8.13	0.00	0.0	1.257	2.697	3.256	71
148	Horse, cooked, roasted (Game meat,)	175	732	28.14	6.05	0.00	0.0	1.900	2.120	0.850	68
149	Squirrel, cooked, roasted (Game meat,)	173	724	30.77	4.69	0.00	0.0	0.850	1.330	1.460	121
150	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	714	28.05	5.65	0.00	0.0	2.412	2.206	0.266	86
151	Egg, turkey, whole, fresh, raw	171	716	13.68	11.88	1.15	0.0	3.632	4.571	1.658	933
152	Turkey, all classes, meat only, cooked, roasted	170	711	29.32	4.97	0.00	0.0	1.459	1.115	1.501	76
153	Avocados, raw, California	167	697	1.96	15.41	8.64	6.8	2.126	9.799	1.816	0	2	5	76
154	Caribou, cooked, roasted (Game meat,)	167	699	29.77	4.42	0.00	0.0	1.700	1.330	0.620	109
155	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	690	31.02	3.57	0.00	0.0	1.010	1.240	0.770	85
156	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	686	8.86	2.59	27.42	7.6	0.269	0.583	1.156	0
157	Carp, cooked, dry heat (Fish,)	162	678	22.86	7.17	0.00	0.0	1.388	2.985	1.835	84
158	Chokecherries, raw, pitted (Northern Plains Indians)	162	677	3.04	1.69	33.62	20.0
159	Boar, wild, cooked, roasted (Game meat,)	160	669	28.30	4.38	0.00	0.0	1.300	1.710	0.640	77
160	Bluefish, cooked, dry heat (Fish,)	159	665	25.69	5.44	0.00	0.0	1.172	2.297	1.358	76
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
161	Deer, cooked, roasted (Game meat,)	158	661	30.21	3.19	0.00	0.0	1.250	0.880	0.620	112
162	Egg, quail, whole, fresh, raw	158	663	13.05	11.09	0.41	0.0	3.557	4.324	1.324	844
163	Egg, whole, cooked, hard-boiled	155	647	12.58	10.61	1.12	0.0	3.267	4.077	1.414	424
164	Chestnuts, japanese, raw (Nuts,)	154	644	2.25	0.53	34.91		0.078	0.278	0.138	0
165	Chestnuts, chinese, boiled and steamed (Nuts,)	153	640	2.88	0.76	33.64		0.112	0.399	0.197	0
166	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	628	22.92	5.82	0.00	0.0	1.619	1.746	1.831	69
167	Garlic, raw	149	623	6.36	0.50	33.06	2.1	0.089	0.011	0.249	0
168	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	623	9.06	0.49	27.91	5.3	0.126	0.042	0.210	0
169	Salmon, pink, cooked, dry heat (Fish,)	149	623	25.56	4.42	0.00	0.0	0.715	1.197	1.733	67
170	Clam, mixed species, cooked, moist heat (Mollusks,)	148	619	25.55	1.95	5.13	0.0	0.188	0.172	0.552	67
171	Durian, raw or frozen	147	615	1.47	5.33	27.09	3.8				0
172	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	615	10.62	5.84	14.94		0.825	2.153	1.551	0
173	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	611	24.18	4.73	0.00	0.0	1.001	1.835	1.360	87
174	Butterfish, raw (Fish,)	146	611	17.28	8.02	0.00	0.0	3.380	3.380	0.590	65
175	Elk, cooked, roasted (Game meat,)	146	611	30.19	1.90	0.00	0.0	0.700	0.480	0.400	73
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
176	Kamut, cooked	146	611	6.45	0.91	30.46	3.9				0
177	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	602	9.16	1.08	25.27	10.4	0.279	0.094	0.466	0
178	Egg, whole, raw, fresh	143	598	12.58	9.94	0.77	0.0	3.099	3.810	1.364	423
179	Goat, cooked, roasted (Game meat,)	143	599	27.10	3.03	0.00	0.0	0.930	1.360	0.230	75
180	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	600	9.01	0.65	26.22	9.0	0.136	0.133	0.235	0
181	Roe, mixed species, raw (Fish,)	143	599	22.32	6.42	1.50	0.0	1.456	1.661	2.656	374
182	Beans, small white, mature seeds, cooked, boiled, without salt	142	594	8.97	0.64	25.81	10.4	0.166	0.056	0.276	0
183	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	586	26.69	2.94	0.00	0.0	0.417	0.967	0.940	41
184	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	585	8.23	0.62	26.05	10.5	0.098	0.142	0.490
185	Salmon, coho, wild, cooked, dry heat (Fish,)	139	582	23.45	4.30	0.00	0.0	1.054	1.581	1.273	55
186	White, mature seeds, cooked, boiled, without salt (Beans,)	139	581	9.73	0.35	25.09	6.3	0.091	0.031	0.152	0
187	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	569	9.34	0.46	24.46	10.0	0.119	0.040	0.199	0
188	Pigeonpeas, immature seeds, raw	136	569	7.20	1.64	23.88	5.1	0.354	0.013	0.873	0
189	Moose, cooked, roasted (Game meat,)	134	561	29.27	0.97	0.00	0.0	0.290	0.200	0.310	78
190	Sapotes, (marmalade plum), raw	134	561	2.12	0.60	33.76	2.6				0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
191	Horse, raw (Game meat,)	133	556	21.39	4.60	0.00	0.0	1.440	1.610	0.650	52
192	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	552	8.86	0.54	23.71		0.139	0.047	0.231	0
193	Anchovy, european, raw (Fish,)	131	548	20.35	4.84	0.00	0.0	1.282	1.182	1.637	60
194	Buffalo, water, cooked, roasted (Game meat,)	131	548	26.83	1.80	0.00	0.0	0.600	0.550	0.360	61
195	Chestnuts, european, boiled and steamed (Nuts,)	131	548	2.00	1.38	27.76		0.260	0.476	0.545	0
196	Rice, white, long-grain, regular, cooked	130	544	2.69	0.28	28.17	0.4	0.077	0.088	0.076	0
197	Rice, white, medium-grain, cooked	130	544	2.38	0.21	28.59	0.3	0.057	0.065	0.056	0
198	French, mature seeds, cooked, boiled, without salt (Beans,)	129	540	7.05	0.76	24.02	9.4	0.083	0.052	0.453	0
199	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	536	7.52	0.10	24.77	7.3	0.036			0
200	Carp, raw (Fish,)	127	531	17.83	5.60	0.00	0.0	1.083	2.328	1.431	66
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
201	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	532	8.67	0.50	22.80	6.4	0.073	0.039	0.278	0
202	Persimmons, native, raw	127	531	0.80	0.40	33.50					0
203	Spelt, cooked	127	530	5.50	0.85	26.44	3.9				0
204	Bass, striped, cooked, dry heat (Fish,)	124	519	22.73	2.99	0.00	0.0	0.650	0.846	1.005	103
205	Bluefish, raw (Fish,)	124	519	20.04	4.24	0.00	0.0	0.915	1.793	1.060	59
206	Peas, mature seeds, sprouted, raw	124	519	8.80	0.68	27.11		0.124	0.061	0.326	0
207	Barley, pearled, cooked	123	515	2.26	0.44	28.22	3.8	0.093	0.057	0.214	0
208	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	515	6.81	0.32	23.64	5.3	0.073	0.019	0.154	0
209	Plantains, raw	122	510	1.30	0.37	31.89	2.3	0.143	0.032	0.069	0
210	Avocados, raw, Florida	120	501	2.23	10.06	7.82	5.6	1.960	5.513	1.676	0
211	Quinoa, cooked	120	503	4.40	1.92	21.30	2.8				0
212	Millet, cooked	119	498	3.51	1.00	23.67	1.3	0.172	0.184	0.508	0
213	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	494	8.33	0.45	21.09	7.0	0.140	0.021	0.187	0
214	Yam, raw	118	494	1.53	0.17	27.88	4.1	0.037	0.006	0.076	0				10
215	Yardlong beans, mature seeds, cooked, boiled, without salt	118	494	8.29	0.45	21.09	3.8	0.116	0.039	0.193	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
216	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	490	8.14	0.58	20.70		0.099			0
217	Mothbeans, mature seeds, cooked, boiled, without salt	117	490	7.81	0.55	20.96		0.124	0.044	0.256	0
218	Burbot, cooked, dry heat (Fish,)	115	481	24.76	1.04	0.00	0.0	0.209	0.170	0.381	77
219	Bass, fresh water, mixed species, raw (Fish,)	114	477	18.86	3.69	0.00	0.0	0.780	1.431	1.062	68
220	Lima beans, immature seeds, raw	113	473	6.84	0.86	20.17	4.9	0.198	0.050	0.419	0
221	Rice, brown, medium	112	469	2.32	0.83	23.51	1.8	0.165	0.300	0.296	0
222	Taro, raw	112	469	1.50	0.20	26.46	4.1	0.041	0.016	0.083	0				19
223	Rice, brown, long-grain, cooked	111	464	2.58	0.90	22.96	1.8	0.180	0.327	0.323	0
224	Rowal, raw	111	462	2.30	2.00	23.90	6.2	0.245
225	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	460	7.60	0.40	19.65	5.4	0.066	0.079	0.164	0
226	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	460	7.60	0.40	19.65	5.4	0.066	0.079	0.164	0
227	Wasabi, root, raw	109	456	4.80	0.63	23.54	7.8				0
228	Milk, sheep, fluid	108	451	5.98	7.00	5.36	0.0	4.603	1.724	0.308	27
229	Lentils, sprouted, raw	106	444	8.96	0.55	22.14		0.057	0.104	0.219	0
230	Catfish, channel, wild, cooked, dry heat (Fish,)	105	439	18.47	2.85	0.00	0.0	0.744	1.099	0.636	72
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
231	Mouse nuts, seedlings (Alaska Native)	104	436	7.30	1.10	16.30
232	Whitefish, eggs (Alaska Native) (Fish,)	104	436	14.66	2.88	4.89	0.0	0.496	1.046	1.073	439
233	Breadfruit, raw	103	431	1.07	0.23	27.12	4.9	0.048	0.034	0.066	0
234	Amaranth grain, cooked	102	429	3.80	1.58	18.69	2.1
235	Custard-apple, (bullock's-heart), raw	101	423	1.70	0.60	25.20	2.4	0.231			0
236	Wild rice, cooked	101	423	3.99	0.34	21.34	1.8	0.049	0.050	0.213	0
237	Arrowhead, raw	99	414	5.33	0.29	20.23					0
238	Cisco, raw (Fish,)	98	410	18.99	1.91	0.00	0.0	0.421	0.469	0.613	50
239	Bass, striped, raw (Fish,)	97	406	17.73	2.33	0.00	0.0	0.507	0.660	0.784	80
240	Milk, indian buffalo, fluid	97	404	3.75	6.89	5.18	0.0	4.597	1.787	0.146	19
241	Passion-fruit, (granadilla), purple, raw	97	406	2.20	0.70	23.38	10.4	0.059	0.086	0.411	0
242	Catfish, channel, wild, raw (Fish,)	95	397	16.38	2.82	0.00	0.0	0.722	0.844	0.865	58
243	Jackfruit, raw	94	393	1.47	0.30	24.01	1.6	0.063	0.044	0.086	0
244	Sugar-apples, (sweetsop), raw	94	393	2.06	0.29	23.64	4.4	0.048	0.114	0.040	0
245	Sugar-apples, (sweetsop), raw	94	393	2.06	0.29	23.64	4.4	0.048	0.114	0.040	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
246	Burbot, raw (Fish,)	90	377	19.31	0.81	0.00	0.0	0.163	0.133	0.297	60
247	Cowpeas (blackeyes), immature seeds, raw	90	376	2.95	0.35	18.83	5.0	0.090	0.032	0.150	0
248	Bananas, raw	89	371	1.09	0.33	22.84	2.6	0.112	0.032	0.073	0				16
249	Lotus seeds, raw (Seeds,)	89	372	4.13	0.53	17.28		0.088	0.104	0.312	0
250	Burdock root, cooked, boiled, drained, without salt	88	369	2.09	0.14	21.15	1.8	0.023	0.035	0.055	0
251	Fava, in pod, raw (Beans,)	88	370	7.92	0.73	17.63		0.118	0.104	0.342	0	1	3	18	22
252	Corn, sweet, white, raw	86	358	3.22	1.18	19.02	2.7	0.182	0.347	0.559	0
253	Corn, sweet, yellow, raw	86	360	3.27	1.35	18.70	2.0	0.325	0.432	0.487	0
254	Pomegranates, raw (1)	83	346	1.67	1.17	18.70	4.0	0.120	0.093	0.079	0	0	1	4
255	Mollusks, oyster, Pacific, raw	81	339	9.45	2.30	4.95	0.00	0.510	0.358	0.894	0
256	Mouse nuts, roots (Alaska Native)	81	338	3.90	0.10	16.10
257	Olives, ripe, canned (jumbo-super colossal)	81	339	0.97	6.87	5.61	2.5	0.909	5.071	0.586	0
258	Soybeans, mature seeds, sprouted, cooked, steamed	81	339	8.47	4.45	6.53	0.8	0.617	1.009	2.513	0
259	Ginger root, raw	80	333	1.82	0.75	17.77	2.0	0.203	0.154	0.154	0				15
260	Jujube, raw	79	331	1.20	0.20	20.23					0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
261	Crabapples, raw	76	318	0.40	0.30	19.95		0.048	0.012	0.088	0
262	Parsnips, raw	75	314	1.20	0.30	17.99	4.9	0.050	0.112	0.047	0
263	Cherimoya, raw	74	311	1.65	0.62	17.70	2.3				0
264	Clam, mixed species, raw (Mollusks,)	74	310	12.77	0.97	2.57	0.0	0.094	0.080	0.282	34
265	Figs, raw	74	310	0.75	0.30	19.18	2.9	0.060	0.066	0.144	0				31
266	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	308	9.60	1.93	4.47		0.430	0.420	0.710	40
267	Lotus root, raw	74	311	2.60	0.10	17.23	4.9	0.030	0.020	0.020	0
268	Chicory roots, raw	73	305	1.40	0.20	17.51		0.048	0.004	0.087	0
269	Elderberries, raw	73	305	0.66	0.50	18.40	7.0	0.023	0.080	0.247	0
270	Jerusalem-artichokes, raw	73	304	2.00	0.01	17.44	1.6	0.000	0.004	0.001	0
271	Burdock root, raw	72	302	1.53	0.15	17.34	3.3	0.025	0.037	0.059	0
272	Mollusks, oyster, eastern, wild, cooked, dry heat	72	301	8.25	1.90	4.80	0.0	0.550	0.230	0.809	49
273	Shallots, raw	72	302	2.50	0.10			0.017	0.014	0.039	0				5
274	Kumquats, raw	71	296	1.88	0.86	15.90	6.5	0.103	0.154	0.171	0
275	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	297	4.07	0.29	13.33	3.6	0.066	0.016	0.139	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
276	Parsnips, cooked, boiled, drained, without salt	71	299	1.32	0.30	17.01	3.6	0.050	0.112	0.047	0
277	Milk, human, mature, fluid	70	291	1.03	4.38	6.89	0.0	2.009	1.658	0.497	14
278	Peppermint, fresh	70	293	3.75	0.94	14.89	8.0	0.246	0.033	0.508	0				13
279	Persimmons, japanese, raw	70	293	0.58	0.19	18.59	3.6	0.020	0.037	0.043	0				4
280	Abiyuch, raw	69	290	1.50	0.10	17.60	5.3	0.014
281	Grapes, red or green (European type, such as Thompson seedless), raw	69	288	0.72	0.16	18.10	0.9	0.054	0.007	0.048	0				4
282	Guavas, strawberry, raw	69	289	0.58	0.60	17.36	5.4	0.172	0.055	0.253	0
283	Milk, goat, fluid	69	288	3.56	4.14	4.45	0.0	2.667	1.109	0.149	11
284	Guavas, common, raw	68	285	2.55	0.95	14.32	5.4	0.272	0.087	0.401	0
285	Mollusks, oyster, eastern, wild, raw	68	285	7.05	2.46	3.91	0.0	0.772	0.314	0.968	53
286	Grapes, american type (slip skin), raw	67	280	0.63	0.35	17.15	0.9	0.114	0.014	0.102	0
287	Mountain yam, hawaii, raw	67	280	1.34	0.10	16.31		0.022	0.004	0.045	0
288	Litchis, raw	66	276	0.83	0.44	16.53	1.3	0.099	0.120	0.132	0
289	Lotus root, cooked, boiled, drained, without salt	66	278	1.58	0.07	16.02	3.1	0.021	0.014	0.014	0
290	Soursop, raw	66	276	1.00	0.30	16.84	3.3	0.051	0.090	0.069	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
291	Arrowroot, raw	65	271	4.24	0.20	13.39	1.3	0.039	0.004	0.092	0
292	Mangos, raw	65	272	0.51	0.27	17.00	1.8	0.066	0.101	0.051	0
293	Horseradish-tree leafy tips, raw	64	268	9.40	1.40	8.28	2.0				0
294	Milk, producer, fluid, 3.7% milkfat	64	268	3.28	3.66	4.65	0.0	2.278	1.057	0.136	14				0
295	Cherries, sweet, raw	63	263	1.06	0.20	16.01	2.1	0.038	0.047	0.052	0				12
296	Currants, european black, raw	63	264	1.40	0.41	15.38		0.034	0.058	0.179	0
297	Carissa, (natal-plum), raw	62	259	0.50	1.30	13.63					0
298	Raspberries, wild (Northern Plains Indians)	62	261	1.12	0.28	13.85	7.5
299	Blueberries, wild, raw (Alaska Native)	61	255	1.22	0.76	12.31	2.6
300	Kiwi fruit, (chinese gooseberries), fresh, raw	61	255	1.14	0.52	14.66	3.0	0.029	0.047	0.287	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
301	Leeks, (bulb and lower leaf-portion), raw	61	255	1.50	0.30	14.15	1.8	0.040	0.004	0.166	0
302	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	251	5.27	0.93	11.15	2.0	0.152	0.473	0.015	0
303	Java-plum, (jambolan), raw	60	251	0.72	0.23	15.56					0
304	Longans, raw	60	251	1.31	0.10	15.14	1.1				0
305	Milk, whole, 3.25% milkfat	60	252	3.22	3.25	4.52	0.0	1.865	0.812	0.195	10
306	Pears, raw	58	242	0.38	0.12	15.46	3.1	0.006	0.026	0.029	0				8
307	Blueberries, raw	57	240	0.74	0.33	14.49	2.4	0.028	0.047	0.146	0
308	Quinces, raw	57	238	0.40	0.10	15.30	1.9	0.010	0.036	0.050
309	Chestnuts, japanese, boiled and steamed (Nuts,)	56	234	0.82	0.19	12.64		0.028	0.101	0.050	0
310	Currants, red and white, raw	56	234	1.40	0.20	13.80	4.3	0.017	0.028	0.088	0
311	Mushrooms, shiitake, cooked, without salt	56	234	1.56	0.22	14.39	2.1	0.050	0.070	0.034	0
312	Sea cucumber, yane (Alaska Native)	56	233	13.00	0.40	0.00
313	Squash, winter, acorn, cooked, baked, without salt	56	234	1.12	0.14	14.58	4.4	0.029	0.010	0.059	0
314	Cranberries, wild, bush, raw (Alaska Native)	55	232	1.10	0.20	12.30	6.7
315	Groundcherries, (cape-gooseberries or poha), raw	53	222	1.90	0.70	11.20					0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
316	Tangerines, (mandarin oranges), raw	53	223	0.81	0.31	13.34	1.8	0.039	0.060	0.065	0
317	Raspberries, raw	52	220	1.20	0.65	11.94	6.5	0.019	0.064	0.375	0
318	Mammy-apple, (mamey), raw	51	213	0.50	0.50	12.50	3.0	0.136	0.205	0.079	0
319	Pineapple, raw, extra sweet variety (1)	51	215	0.53	0.11	13.50	1.4
320	Cherries, sour, red, raw	50	209	1.00	0.30	12.18	1.6	0.068	0.082	0.090	0
321	Kale, raw	50	208	3.30	0.70	10.01	2.0	0.091	0.052	0.338	0
322	Squash, winter, hubbard, cooked, baked, without salt	50	209	2.48	0.62	10.81		0.128	0.046	0.260	0
323	Feijoa, raw	49	205	1.24	0.78	10.63					0
324	Irishmoss, raw (Seaweed,)	49	205	1.51	0.16	12.29	1.3	0.033	0.015	0.055	0
325	Oranges, raw, navels	49	207	0.91	0.15	12.54	2.2	0.017	0.030	0.031	0				24
326	Roselle, raw	49	205	0.96	0.64	11.31					0
327	Seaweed, irishmoss, raw	49	205	1.51	0.16	12.29	1.3	0.033	0.015	0.055	0
328	Winged beans, immature seeds, raw	49	205	6.95	0.87	4.31		0.238	0.250	0.186	0
329	Apricots, raw	48	201	1.40	0.39	11.12	2.0	0.027	0.170	0.077	0				18
330	Artichokes, (globe or french), raw	47	197	3.27	0.15	10.51	5.4	0.036	0.005	0.064	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
331	Clementines, raw	47	198	0.85	0.15	12.02	1.7
332	Loquats, raw	47	197	0.43	0.20	12.14	1.7	0.040	0.008	0.091	0				2
333	Cranberries, raw	46	194	0.39	0.13	12.2	4.6	0.011	0.018	0.055	0
334	Plums, raw	46	192	0.70	0.28	11.42	1.4	0.017	0.134	0.044	0
335	Dandelion greens, raw	45	188	2.70	0.70	9.20	3.5	0.170	0.014	0.306	0
336	Pineapple, raw, traditional varieties (1)	45	190	0.55	0.13	11.82
337	Seaweed, wakame, raw	45	188	3.03	0.64	9.14	0.5	0.130	0.58	0.218	0
338	Squash, winter, butternut, raw	45	188	1.00	0.10	11.69	2.0	0.021	0.007	0.042	0
339	Beets, cooked, boiled, drained	44	184	1.68	0.18	9.96	2.0	0.028	0.035	0.064	0
340	Gooseberries, raw	44	184	0.88	0.58	10.18	4.3	0.038	0.051	0.317	0
341	Mushrooms, enoki, raw	44	184	2.56	0.32	7.68	2.7				0
342	Nectarines, raw	44	185	10.06	0.32	10.55	1.7	0.025	0.088	0.113	0
343	Spearmint, fresh (1)	44	184	3.29	0.73	8.41	6.8	0.191	0.025	0.394	0				10
344	Beets, raw	43	180	1.61	0.17	9.56	2.8	0.027	0.032	0.060	0				25
345	Blackberries, raw	43	181	1.39	0.49	9.61	5.3	0.014	0.047	0.280	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
346	Brussels sprouts, raw	43	179	3.38	0.30	8.95	3.8	0.062	0.023	0.153	0				24
347	Dill weed, fresh	43	180	3.46	1.12	7.02	2.1	0.060	0.802	0.095	0
348	Lambsquarters, raw	43	180	4.20	0.80	7.30	4.0	0.059	0.150	0.351	0
349	Mulberries, raw	43	180	1.44	0.39	9.80	1.7	0.027	0.041	0.207	0
350	Radish seeds, sprouted, raw	43	180	3.81	2.53	3.60		0.767	0.419	1.141	0
351	Seaweed, kelp, raw	43	180	1.68	0.56	9.57	1.3	0.247	0.098	0.047	0
352	Kale, scotch, raw	42	176	2.80	0.60	8.32	1.7	0.078	0.045	0.289	0
353	Pears, asian, raw	42	176	0.50	0.23	10.65	3.6	0.012	0.049	0.055	0
354	Taro leaves, raw	42	177	4.98	0.74	6.70	3.7	0.151	0.060	0.307	0
355	Carrots, raw	41	173	0.93	0.24	9.58	2.8	0.037	0.014	0.117	0
356	Prickly pears, raw	41	172	0.73	0.51	9.57	3.6	0.067	0.075	0.213	0
357	Onions, raw	40	166	1.10	0.10	9.34	1.7	0.042	0.013	0.017	0				15
358	Peppers, hot chili, green, raw	40	167	2.00	0.20	9.46	1.5	0.021	0.011	0.109	0
359	Peppers, hot chili, red, raw	40	166	1.87	0.44	8.81	1.5	0.042	0.024	0.239	0
360	Squash, winter, acorn, raw	40	167	0.80	0.10	10.42	1.5	0.021	0.007	0.042	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
361	Squash, winter, butternut, cooked, baked, without salt	40	169	0.90	0.09	10.49	1.97	0.019	0.007	0.038	0
362	Squash, winter, hubbard, raw	40	168	2.00	0.50	8.70		0.103	0.036	0.211	0
363	Papayas, raw	39	163	0.61	0.14	9.81	1.8	0.043	0.038	0.031	0
364	Peaches, raw	39	165	0.91	0.25	9.54	1.5	0.019	0.067	0.086	0				10
365	Pummelo, raw (1)	38	159	0.76	0.04	9.62	1.0				0
366	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	159	5.31	0.66	3.21		0.181	0.189	0.142	0
367	Yambean (jicama), raw	38	159	0.72	0.09	8.82	4.9	0.021	0.005	0.043	0
368	Grapefruit, raw, pink and red, California and Arizona	37	155	0.50	0.10	9.69		0.014	0.013	0.024	0
369	Horseradish-tree, pods, raw	37	155	2.10	0.20	8.53	3.2	0.033	0.102	0.003	0
370	Mushrooms, Maitake, Raw	37	154	1.94	0.19	6.81	2.7	0.030	0.030	0.090	0
371	Honeydew, raw (Melon,)	36	150	0.54	0.14	9.09	0.8	0.038	0.003	0.059	0
372	Parsley, raw	36	151	2.97	0.79	6.33	3.3	0.132	0.295	0.124	0				5
373	Carrots, baby, raw	35	145	0.64	0.13	8.24	2.9	0.023	0.007	0.065	0
374	Carrots, cooked, boiled, drained, without salt	35	147	0.76	0.18	8.22	3.0	0.030	0.006	0.089	0
375	Eggplant, cooked, boiled, drained, without salt	35	147	0.83	0.23	8.73	2.25	0.044	0.020	0.093	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
376	Mushrooms, portabella, grilled	35	145	4.27	0.75	4.91	2.2	0.050	0.000	0.200	0
377	Seaweed, laver, raw	35	146	5.81	0.28	5.11	0.3	0.061	0.025	0.110	0
378	Cantaloupe, raw (Melon,)	34	141	0.84	0.19	8.16	0.9	0.051	0.003	0.081	0				10
379	Fiddlehead ferns, raw	34	143	4.55	0.40	5.54					0
380	Dandelion greens, cooked, boiled, drained, without salt	33	138	2.00	0.60	6.40	2.9	0.146	0.012	0.262	0
381	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	138	4.83	0.58	4.72		0.083	0.045	0.318	0
382	Pitanga, (surinam-cherry), raw	33	138	0.80	0.40	7.49					0
383	Acerola, (west indian cherry), raw	32	134	0.40	0.30	7.69	1.1	0.068	0.082	0.090	0
384	Onions, sweet, raw	32	133	0.80	0.08	7.55	0.9				0
385	Scallions or onions, spring (includes tops and bulb), raw	32	135	1.83	0.19	7.34	2.6	0.032	0.027	0.074	0
386	Strawberries, raw	32	136	0.67	0.30	7.68	2.0	0.015	0.043	0.155	0				12
387	Tomatillos, raw	32	133	0.96	1.02	5.84	1.9	0.139	0.155	0.417	0
388	Turnip greens, raw	32	132	1.50	0.30	7.13	3.2	0.070	0.020	0.120	0				12
389	Cabbage, red, raw	31	130	1.43	0.16	7.37	2.1	0.021	0.012	0.080	0
390	Carambola, (starfruit), raw	31	128	1.04	0.33	6.73	2.8	0.019	0.030	0.184	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
391	Cauliflower, green, raw	31	130	2.95	0.30	6.09	3.2	0.047	0.028	0.133	0
392	Fennel, bulb, raw	31	130	1.24	0.20	7.29	3.1				0
393	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	130	0.81	0.20	7.62	1.0	0.027	0.003	0.111	0
394	Okra, raw	31	129	2.00	0.10	7.03	3.2	0.026	0.017	0.027	0				24
395	Peppers, sweet, red, raw	31	129	0.99	0.30	6.03	2.1	0.027	0.003	0.070	0
396	Small white, mature seeds, raw (Beans,)	31	130	1.82	0.12	7.14	3.4	0.026	0.005	0.059	0
397	Snap, green, raw (Beans,)	31	129	1.82	0.12	7.13	3.4	0.026	0.005	0.059	0
398	Squash, winter, spaghetti, raw	31	130	0.64	0.57	6.91		0.117	0.042	0.239	0
399	Balsam-pear (bitter gourd), leafy tips, raw	30	126	5.30	0.69	3.29					0
400	Collards, raw	30	126	2.45	0.42	5.69	3.6	0.055	0.030	0.201	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
401	Limes, raw	30	126	0.70	0.20	10.54	2.8	0.022	0.019	0.055	0
402	Peppers, jalapeno, raw	30	124	1.35	00.62	5.90	2.80	0.062	0.033	0.319	0
403	Shellie, canned, solids and liquids (Beans,)	30	126	1.76	0.19	6.19	3.4	0.023	0.014	0.110	0
404	Watermelon, raw	30	127	0.61	0.15	7.55	0.4	0.016	0.037	0.050	0				2
405	Cabbage, red, cooked, boiled, drained, without salt	29	122	1.51	0.09	6.94	2.6	0.011	0.007	0.043	0
406	Lemons, raw, without peel	29	121	1.10	0.30	9.32	2.8	0.039	0.011	0.089	0
407	Peppers, hungarian, raw	29	121	0.80	0.41	6.68		0.046	0.024	0.240	0
408	Broccoli, flower clusters, raw	28	117	2.98	0.35	5.24		0.054	0.024	0.167	0
409	Broccoli, leaves, raw	28	117	2.98	0.35	5.24		0.054	0.024	0.167	0
410	Casaba, raw (Melon,)	28	118	1.11	0.10	658	0.9	0.025	0.002	0.039	0
411	Casaba, raw (Melons,)	28	118	1.11	0.10	6.58	0.9	0.025	0.002	0.039	0
412	Kale, cooked, boiled, drained, without salt	28	117	1.90	0.40	5.63	2.0	0.052	0.030	0.193	0
413	Kale, scotch, cooked, boiled, drained, without salt	28	117	1.90	0.41	5.63	1.2	0.053	0.030	0.196	0
414	Turnips, raw	28	117	0.90	0.10	6.43	1.8	0.011	0.006	0.053	0				7
415	Bamboo shoots, raw	27	115	2.60	0.30	5.20	2.2	0.069	0.007	0.134	0				19
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
416	Cabbage, savoy, raw	27	113	2.00	0.10	6.10	3.1	0.013	0.007	0.049	0
417	Mushrooms, brown, Italian, or Crimini, raw	27	115	2.50	0.10	4.12	0.6	0.014	0.002	0.042	0
418	Pepper, banana, raw	27	113	1.66	0.45	5.35	3.4	0.048	0.027	0.243	0	0	1	2	3
419	Peppers, sweet, yellow, raw	27	112	1.00	0.21	6.32	0.9	0.031			0
420	Sesbania flower, raw	27	113	1.28	0.04	6.73					0
421	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	113	0.66	0.26	6.46	1.4	0.062	0.022	0.126	0
422	Collards, cooked, boiled, drained, without salt	26	107	2.11	0.36	4.91	2.8	0.047	0.026	0.173	0
423	Mushrooms, portabella, grilled	26	109	2.50	0.20	5.07	1.5	0.026	0.003	0.078	0
424	Mustard greens, raw	26	109	2.7	0.20	4.90	3.3	0.010	0.092	0.038	0
425	Pumpkin, raw	26	109	1.00	0.10	6.50	0.5	0.052	0.013	0.005	0				12
426	Seaweed, agar, raw	26	109	0.54	0.03	6.75	0.5	0.006	0.003	0.010	0
427	Seaweed, spirulina, raw	26	109	5.92	0.39	2.42		0.135	0.034	0.106	0
428	Squash, Indian, raw (Navajo)	26	111	0.52	0.20	5.64
429	Arugula, raw	25	105	2.58	0.66	3.65	1.6	0.086	0.049	0.319	0
430	Cauliflower, raw	25	104	1.92	0.28	4.97	2.0	0.064	0.017	0.015	0				18
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
431	Rose-apples, raw	25	105	0.60	0.30	5.70					0
432	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	100	1.21	0.18	5.37	2.3	0.023	0.013	0.087	0				11
433	Cabbage, savoy, cooked, boiled, drained, without salt	24	100	1.80	0.09	5.41	2.8	0.012	0.007	0.043	0
434	Eggplant, raw	24	102	1.01	0.19	5.70	3.4	0.034	0.016	0.076	0				7
435	Alfalfa seeds, sprouted, raw	23	96	3.99	0.69	2.10	1.9	0.069	0.056	0.409	0
436	Amaranth leaves, raw	23	97	2.46	0.33	4.02		0.091	0.076	0.147	0
437	Basil, fresh	23	94	3.15	0.64	2.65	1.6	0.041	0.088	0.389	0
438	Cabbage, cooked, boiled, drained, without salt	23	97	1.27	0.06	5.51	1.9	0.000	0.019	0.023	0				10
439	Chicory greens, raw	23	96	1.70	0.30	4.70	4.0	0.073	0.006	0.131	0
440	Coriander (cilantro) leaves, raw	23	95	2.13	0.52	3.67	2.8	0.014	0.275	0.040	0	3	0	2	5
441	Pimento, canned	23	96	1.10	0.30	5.10	1.9	0.045	0.020	0.161	0				9
442	Radicchio, raw	23	96	1.43	0.25	4.48	0.9	0.060	0.010	0.110	0
443	Spinach, raw	23	97	2.86	0.39	3.63	2.2	0.063	0.010	0.165	0				9
444	Beet greens, raw	22	92	2.20	0.13	4.33	3.7	0.020	0.026	0.046	0				21
445	Broccoli raab, raw	22	92	3.17	0.49	2.85	2.7	0.050	0.026	0.130
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
446	Mushrooms, white, raw	22	94	3.09	0.34	3.28	1.0	0.043	0.000	0.139	0
447	Mustard spinach, (tendergreen), raw	22	92	2.20	0.30	3.90	2.8	0.015	0.138	0.057	0
448	Okra, cooked, boiled, drained, without salt	22	94	1.87	0.21	4.51	2.5	0.045	0.028	0.046	0
449	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	92	1.86	0.32	4.10		0.039	0.024	0.185	0
450	Sesbania flower, cooked, steamed, without salt	22	92	1.14	0.05	5.23					0
451	Turnips, cooked, boiled, drained, without salt	22	92	0.71	0.08	5.06	2.0	0.008	0.005	0.042	0
452	Banana (Melon,) (Navajo)	21	90	0.84	0.20	4.06	0.3
453	Borage, raw	21	88	1.80	0.70	3.06		0.170	0.211	0.109	0
454	Pumpkin leaves, cooked, boiled, drained, without salt	21	88	2.72	0.22	3.39	2.7	0.114	0.029	0.012	0
455	Asparagus, raw	20	85	2.20	0.12	3.88	2.1	0.040	0.000	0.050	0				24
456	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	84	1.88	0.08	4.13	2.1	0.012	0.016	0.028	0
457	Peppers, sweet, green, raw	20	84	0.86	0.17	4.64	1.7	0.058	0.008	0.062	0				9
458	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	84	0.91	0.31	4.31	1.4	0.064	0.023	0.131	0
459	Swamp cabbage, cooked, boiled, drained, without salt	20	84	2.08	0.24	3.71	1.9	0.039	0.007	0.100	0
460	Turnip greens, cooked, boiled, drained, without salt	20	84	1.14	0.23	4.36	3.5	0.053	0.015	0.091	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
461	Chard, swiss, raw	19	79	1.80	0.20	3.74	1.6	0.030	0.040	0.070	0
462	Chayote, fruit, raw	19	80	0.82	0.13	4.51	1.7	0.28	0.010	0.057	0
463	Coconut water (liquid from coconuts) (Nuts,)	19	79	0.72	0.20	3.71	1.1	0.176	0.008	0.002	0
464	Pumpkin leaves, raw	19	79	3.15	0.40	2.33		0.207	0.052	0.022	0
465	Squash, summer, crookneck and straightneck, raw	19	78	1.01	0.27	3.88	1.0	0.093	0.013	0.082	0
466	Celery, cooked, boiled, drained, without salt	18	74	0.83	0.16	4.00	1.6	0.040	0.030	0.075	0				7
467	Radishes, oriental, raw	18	76	0.60	0.10	4.10	1.6	0.030	0.017	0.045	0
468	Squash, summer, scallop, raw	18	75	1.20	0.20	3.84		0.041	0.015	0.084	0
469	Tomatoes, red, ripe, raw, year round average	18	75	0.88	0.20	3.92	1.2	0.028	0.031	0.083	0				7
470	Balsam-pear (bitter gourd), pods, raw	17	71	1.00	0.17	3.70	2.8				0
471	Chicory, witloof, raw	17	71	0.90	0.10	4.00	3.1	0.024	0.002	0.044	0
472	Endive, raw	17	71	1.25	0.20	3.35	3.1	0.048	0.004	0.087	0
473	Lettuce, cos or romaine, raw	17	72	1.23	0.30	3.29	2.1	0.039	0.012	0.160	0
474	Squash, summer, zucchini, includes skin, raw	17	70	1.21	0.32	3.11	1.0	0.084	0.011	0.091	0
475	Celery, raw	16	67	0.69	0.17	2.97	1.6	0.042	0.032	0.079	0	6
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
476	Lettuce, red leaf, raw	16	68	1.33	0.22	2.26	0.9
477	Purslane, raw	16	67	1.30	0.10						0
478	Radishes, raw	16	66	0.68	0.10	3.40	1.6	0.032	0.017	0.048	0				7
479	Squash, summer, all varieties, raw	16	69	1.21	0.18	3.35	1.1	0.044	0.016	0.089	0
480	Tomatoes, orange, raw	16	67	1.16	0.19	3.18	0.9	0.025	0.028	0.076	0				4
481	Cucumber, with peel, raw	15	65	0.65	0.11	3.63	0.5	0.037	0.005	0.032	0				14
482	Lettuce, green leaf, raw	15	61	1.36	0.15	2.79	1.3	0.020	0.006	0.082	0				38
483	Mustard greens, cooked, boiled, drained, without salt	15	63	2.26	0.24	2.10	2.0	0.012	0.110	0.046	0
484	Pumpkin flowers, cooked, boiled, drained, without salt	15	63	1.09	0.08	3.30	0.9	0.041	0.010	0.004	0
485	Pumpkin flowers, raw	15	63	1.03	0.07	3.28		0.036	0.009	0.004	0
486	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	64	1.14	0.36	2.69	1.0	0.072	0.029	0.151	0
487	Tomatoes, yellow, raw	15	63	0.98	0.26	2.98	0.7	0.036	0.040	0.108	0				6
488	Butterbur, (fuki), raw	14	59	0.39	0.04	3.61					0
489	Lettuce, iceberg (includes crisphead types), raw	14	58	0.90	0.14	2.97	1.2	0.018	0.006	0.074	0				10
490	Radishes, white icicle, raw	14	59	1.10	0.10	2.63	1.4	0.030	0.016	0.045	0
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
491	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	56	0.40	0.20	3.04	1.0	0.016	0.037	0.088	0
492	Cabbage, chinese (pak-choi), raw	13	55	1.50	0.20	2.18	1.0	0.027	0.015	0.096	0
493	Lettuce, butterhead (includes boston and bibb types), raw	13	55	1.35	0.22	2.23	1.1	0.029	0.008	0.117	0
494	Waxgourd, (chinese preserving melon), raw	13	54	0.40	0.20	3.00	2.9	0.016	0.037	0.087	0
495	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	48	1.56	0.16	1.78	1.0	0.021	0.012	0.077	0
496	Cucumber, peeled, raw	12	52	0.59	0.16	2.16	0.7	0.013	0.002	0.003	0
497	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	48	1.40	0.06	2.14	0.8	0.016	0.008	0.020	0
498	Peanuts, all types, raw	5.67	2374	25.80	49.24	16.13	8.5	6.834	24.429	15.559	0				220
	Food	Energy kcal	Energy kJ	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg

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

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

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