The Ultimate Nutrition Tables!

Fatty Acids Total Monounsaturated

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