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 Ê(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 Ê(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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