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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 Potasium
Protein 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 charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

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