The Ultimate Nutrition Tables!

Energy - Kj

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	Pilinuts-canarytree, dried (Nuts,)	719	3008	10.80	79.55	3.98		31.184	37.229	7.605	0
2	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
3	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
4	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
5	Pecans (1)	691	2889	9.17	71.97	13.86	9.6	6.180	40.801	21.614	0	3	5	89	102
6	Pine nuts, dried (1) (Nuts,)	673	2816	13.69	68.37	13.08	3.7	4.899	18.764	34.071	0
7	Hickorynuts, dried (Nuts,)	657	2749	12.72	64.37	18.25	6.4	7.038	32.611	21.886	0
8	Brazilnuts, dried, unblanched (Nuts,)	656	2743	14.32	66.43	12.27	7.5	15.137	24.548	20.577	0
9	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
10	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
11	Sesame seed kernels, dried (decorticated) (Seeds,)	631	2640	20.45	61.21	11.73	11.6	9.055	23.924	25.491	0
12	Pine nuts, pinyon, dried (Nuts,)	629	2632	11.57	60.98	19.30	10.7	9.377	22.942	25.668	0
13	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
14	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
15	Butternuts, dried (Nuts,)	612	2561	24.90	56.98	12.05	4.7	1.306	10.425	42.741	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
16	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
17	Peanuts, all types, dry-roasted, without salt	585	2448	23.68	49.66	21.51	8.0	6.893	24.640	15.694	0
18	Sunflower seed kernels, dried (Seeds,)	584	2445	20.78	51.46	20.00	8.6	4.455	18.528	23.137	0				534
19	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
20	Beechnuts, dried (Nuts,)	576	2410	6.20	50.00	33.50		5.719	21.892	20.089	0
21	Almonds (1,2) (Nuts,)	575	2408	21.22	49.42	21.67	12.2	3.731	30.889	12.070	0	4	5	132
22	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
23	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
24	Sesame seeds, whole, dried (Seeds,)	573	2397	17.73	49.67	23.45	11.8	6.957	18.759	21.773	0
25	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
26	Peanuts, all types, raw	5.67	2374	25.80	49.24	16.13	8.5	6.834	24.429	15.559	0				220
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	Mungo beans, mature seeds, raw	341	1427	25.21	1.64	58.99	18.3	0.114	0.085	1.071	0
68	Black, mature seeds, raw (Beans,)	341	1425	21.60	1.42	62.36	15.2	0.366	0.123	0.610	0
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	Broadbeans (fava beans), mature seeds, raw	341	1425	26.12	1.53	58.29	25.0	0.254	0.303	0.627	0				124
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	Kamut, uncooked	337	1411	14.70	2.20	70.38	9.1	0.192	0.214	0.616
78	Duck, domesticated, meat and skin, cooked, roasted	337	1410	18.99	28.35	0.00	0.0	9.670	12.900	3.650	84
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