The Ultimate Nutrition Tables!

Fatty Acids Total Polyunsaturated

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

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

6.126

8.933

47.174

0

1

7

64

72

 

2

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

1.306

10.425

42.741

0

 

 

 

 

 

3

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

3.368

15.004

35.077

0

0

5

103

108

 

4

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

4.899

18.764

34.071

0

 

 

 

 

 

5

Sunflower seed kernels, dry roasted, without salt (Seeds,)

582

19.33

49.80

24.07

11.1

5.219

9.505

32.884

0

 

 

 

 

 

6

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

3.663

7.527

28.730

0

 

 

 

 

 

7

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

4.517

5.982

28.569

0

 

 

 

89

 

8

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3.682

4.848

28.223

0

 

 

 

 

 

9

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

9.779

7.407

28.094

0

 

 

 

 

 

10

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

9.377

22.942

25.668

0

 

 

 

 

 

11

Sesame seed kernels, dried (decorticated) (Seeds,)

631

20.45

61.21

11.73

11.6

9.055

23.924

25.491

0

 

 

 

 

 

12

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

3.176

2.115

23.335

0

 

 

 

 

 

13

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

4.455

18.528

23.137

0

 

 

 

534

 

14

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7.038

32.611

21.886

0

 

 

 

 

 

15

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

6.957

18.759

21.773

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

 

16

Pecans (1)

691

9.17

71.97

13.86

9.6

6.180

40.801

21.614

0

3

5

89

102

 

17

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

8.659

16.242

20.976

0

 

 

 

 

 

18

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

15.137

24.548

20.577

0

 

 

 

 

 

19

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

 

20

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

5.719

21.892

20.089

0

 

 

 

 

 

21

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

 

 

22

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

9.699

6.919

18.068

0

 

 

 

 

 

23

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

6.893

24.640

15.694

0

 

 

 

 

 

24

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

6.834

24.429

15.559

0

 

 

 

220

 

25

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

3.210

15.570

14.420

 

 

 

 

 

 

26

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

 

27

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

 

28

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

 

29

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

3.731

30.889

12.070

0

4

5

132

 

 

30

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

1.989

22.518

10.088

0

 

 

 

118

 

 

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

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

 

32

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

3.260

2.750

8.370

0

 

 

 

83

 

33

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2.100

1.230

8.320

0

 

 

 

175

 

34

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

 

35

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

7.783

23.797

7.845

0

 

 

 

 

 

36

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

 

37

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

31.184

37.229

7.605

0

 

 

 

 

 

38

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

2.953

3.574

7.458

0

 

 

 

83

 

39

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

4.060

4.631

7.405

588

 

 

 

 

 

40

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

5.438

1.471

7.088

0

 

 

 

256

 

41

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

1.460

19.83

5.390

0

 

 

 

118

 

42

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

3.102

15.109

4.596

0

 

 

 

 

 

43

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

0.529

0.940

4.405

0

 

 

 

60

 

44

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

9.510

11.170

4.390

0

 

 

 

73

 

45

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

2.190

15.930

3.720

0

 

 

 

60

 

 

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

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

1.881

0.474

3.698

0

 

 

 

81

 

47

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

9.670

12.900

3.650

84

 

 

 

 

 

48

Roe, mixed species, cooked, dry heat (Fish,)

204

28.62

8.23

1.92

0.0

1.866

2.129

3.404

479

 

 

 

 

 

49

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

0.706

1.613

3.292

0

 

 

 

 

 

50

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

1.535

14.040

3.279

0

 

 

 

68

 

51

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

0.620

7.125

3.272

0

 

 

 

76

 

52

Salmon, Atlantic, wild, cooked, dry heat (Fish,)

182

25.44

8.13

0.00

0.0

1.257

2.697

3.256

71

 

 

 

 

 

53

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

0.586

9.780

3.150

0

 

 

 

 

 

54

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

1.206

3.773

2.983

129

 

 

 

 

 

55

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

1.509

0.712

2.977

0

 

 

 

 

 

56

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

1.459

1.685

2.778

0

 

 

 

24

 

57

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

 

58

Salmon, chinook, cooked, dry heat (Fish,)

231

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

 

 

 

 

59

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

1.456

1.661

2.656

374

 

 

 

 

 

60

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

2.237

5.551

2.557

0

 

 

 

72

 

 

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

Oats

389

16.89

6.90

66.27

10.6

1.217

2.178

2.535

0

 

 

 

 

 

62

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

6.870

10.250

2.520

91

 

 

 

 

 

63

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

0.617

1.009

2.513

0

 

 

 

 

 

64

Turkey, all classes, meat and skin, cooked, roasted

208

28.10

9.73

0.00

0.0

2.840

3.190

2.480

82

 

 

 

 

 

65

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

1.156

3.940

2.439

0

 

 

 

 

 

66

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

 

 

 

 

67

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

2.550

0.660

2.360

0

 

 

 

61

 

68

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

7.371

3.014

2.339

0

 

 

 

58

 

69

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

2.280

1.640

2.290

0

 

 

 

 

 

70

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

3.120

1.660

2.180

0

 

 

 

82

 

71

Millet, raw

378

11.02

4.22

72.85

8.5

0.723

0.773

2.134

0

 

 

 

 

 

72

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

 

 

 

 

73

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

1.586

0.429

2.067

0

 

 

 

 

 

74

Sisymbrium sp. seeds, whole, dried (Seeds,)

318

12.14

4.60

58.26

 

0.902

1.486

2.023

0

 

 

 

 

 

75

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

1.388

2.985

1.835

84

 

 

 

 

 

 

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

Trout, rainbow, wild, cooked, dry heat (Fish,)

150

22.92

5.82

0.00

0.0

1.619

1.746

1.831

69

 

 

 

 

 

77

Avocados, raw, California

167

1.96

15.41

8.64

6.8

2.126

9.799

1.816

0

2

5

76

 

 

78

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

0.169

1.399

1.800

0

 

 

 

 

 

79

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

7.030

1.870

1.760

0

 

 

 

244

 

80

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.990

13.580

1.750

0

 

 

 

46

 

81

Salmon, pink, cooked, dry heat (Fish,)

149

25.56

4.42

0.00

0.0

0.715

1.197

1.733

67

 

 

 

 

 

82

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

1.960

5.513

1.676

0

 

 

 

 

 

83

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

3.595

5.747

1.672

852

 

 

 

 

 

84

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

 

 

 

 

 

85

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

3.632

4.571

1.658

933

 

 

 

 

 

86

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

1.282

1.182

1.637

60

 

 

 

 

 

87

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

 

 

 

 

 

88

Winged, mature seeds, cooked, boiled, without salt (Beans,)

147

10.62

5.84

14.94

 

0.825

2.153

1.551

0

 

 

 

 

 

89

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

 

 

 

 

90

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

 

 

 

 

 

 

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

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

 

92

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

1.459

1.115

1.501

76

 

 

 

 

 

93

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

 

94

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

 

 

 

 

95

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0.850

1.330

1.460

121

 

 

 

 

 

96

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

1.083

2.328

1.431

66

 

 

 

 

 

97

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

3.267

4.077

1.414

424

 

 

 

 

 

98

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

1.551

0.716

1.369

0

 

 

 

203

 

99

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

3.099

3.810

1.364

423

 

 

 

 

 

100

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

 

101

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

1.172

2.297

1.358

76

 

 

 

 

 

102

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

2.070

1.890

1.350

117

 

 

 

 

 

103

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

3.557

4.324

1.324

844

 

 

 

 

 

104

Salmon, coho, wild, cooked, dry heat (Fish,)

139

23.45

4.30

0.00

0.0

1.054

1.581

1.273

55

 

 

 

 

 

105

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0.406

0.445

1.258

0

 

 

 

 

 

106

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

3.681

6.525

1.223

884

 

 

 

 

 

107

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0.221

0.138

1.207

0

 

 

 

 

 

108

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

2.730

0.470

1.190

0

 

 

 

163

 

109

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

 

 

 

 

 

110

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

0.767

0.419

1.141

0

 

 

 

 

 

111

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

0.379

0.500

1.137

0

4

6

47

57

 

112

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

0.980

1.010

1.130

0

 

 

 

92

 

113

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0.671

0.226

1.118

0

 

 

 

 

 

114

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

0.496

1.046

1.073

439

 

 

 

 

 

115

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

0.114

0.085

1.071

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

 

116

Bass, fresh water, mixed species, raw (Fish,)

114

18.86

3.69

0.00

0.0

0.780

1.431

1.062

68

 

 

 

 

 

117

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

0.915

1.793

1.060

59

 

 

 

 

 

118

Buckwheat

343

13.25

3.40

71.50

10.0

0.741

1.040

1.039

0

 

 

 

 

 

119

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

0.730

9.410

1.010

0

 

 

 

124

 

120

Bass, striped, cooked, dry heat (Fish,)

124

22.73

2.99

0.00

0.0

0.650

0.846

1.005

103

 

 

 

 

 

121

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

0.772

0.314

0.968

53

 

 

 

 

 

122

Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)

140

26.69

2.94

0.00

0.0

0.417

0.967

0.940

41

 

 

 

 

 

123

Triticale

336

13.05

2.09

72.13

 

0.366

0.211

0.913

0

 

 

 

 

 

124

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

0.425

0.780

0.894

0

 

 

 

22

 

125

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

0.510

0.358

0.894

0

 

 

 

 

 

126

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

0.354

0.013

0.873

0

 

 

 

 

 

127

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

0.722

0.844

0.865

58

 

 

 

 

 

128

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

1.900

2.120

0.850

68

 

 

 

 

 

129

Wheat, soft white

340

10.69

1.99

75.36

12.7

0.368

0.227

0.837

0

 

 

 

 

 

130

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0.591

0.828

0.828

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

 

131

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

0.330

0.012

0.814

0

 

 

 

 

 

132

Mollusks, oyster, eastern, wild, cooked, dry heat

72

8.25

1.90

4.80

0.0

0.550

0.230

0.809

49

 

 

 

 

 

133

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

0.507

0.660

0.784

80

 

 

 

 

 

134

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

 

 

 

 

 

135

Rye

338

10.34

1.63

75.86

15.1

0.197

0.208

0.767

0

 

 

 

 

 

136

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

0.364

0.129

0.750

0

 

 

 

 

 

137

Bison, ground, cooked, pan-broiled (Game meat,)

238

23.77

15.13

0.00

0.0

[6.460]

[5.909]

[0.712]

83

 

 

 

 

 

138

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

 

 

 

 

 

139

Herring eggs, Pacific, plain (Alaska Native) (Fish,)

74

9.60

1.93

4.47

 

0.430

0.420

0.710

40

 

 

 

 

 

140

Wild rice, raw

357

14.73

1.08

74.90

6.2

0.156

0.159

0.676

0

 

 

 

 

 

141

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0.289

0.178

0.656

0

 

 

 

 

 

142

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

1.440

1.610

0.650

52

 

 

 

 

 

143

Boar, wild, cooked, roasted (Game meat,)

160

28.30

4.38

0.00

0.0

1.300

1.710

0.640

77

 

 

 

 

 

144

Catfish, channel, wild, cooked, dry heat (Fish,)

105

18.47

2.85

0.00

0.0

0.744

1.099

0.636

72

 

 

 

 

 

145

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

 

 

124

 

 

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

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

 

 

124

 

147

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

1.700

1.330

0.620

109

 

 

 

 

 

148

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

1.250

0.880

0.620

112

 

 

 

 

 

149

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

0.319

0.619

0.618

0

 

 

 

 

 

150

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

0.192

0.214

0.616

 

 

 

 

 

 

151

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

0.421

0.469

0.613

50

 

 

 

 

 

152

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0.366

0.123

0.610

0

 

 

 

 

 

153

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

3.380

3.380

0.590

65

 

 

 

 

 

154

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

0.909

5.071

0.586

0

 

 

 

 

 

155

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

0.339

0.114

0.565

0

 

 

 

 

 

156

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

0.244

0.149

0.560

0

 

 

 

 

 

157

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0.182

0.347

0.559

0

 

 

 

 

 

158

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0.206

0.151

0.557

0

 

 

 

 

 

159

Clam, mixed species, cooked, moist heat (Mollusks,)

148

25.55

1.95

5.13

0.0

0.188

0.172

0.552

67

 

 

 

 

 

160

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

0.260

0.476

0.545

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

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

0.267

0.126

0.527

0

 

 

 

 

 

162

Cranberry (roman), mature seeds, raw (Beans,)

335

23.03

1.23

60.05

24.7

0.316

0.106

0.527

0

 

 

 

 

 

163

Lentils, raw

353

25.80

1.06

60.08

30.5

0.156

0.189

0.516

0

 

 

 

 

 

164

Millet, cooked

119

3.51

1.00

23.67

1.3

0.172

0.184

0.508

0

 

 

 

 

 

165

Peppermint, fresh

70

3.75

0.94

14.89

8.0

0.246

0.033

0.508

0

 

 

 

13

 

166

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0.304

0.102

0.507

0

 

 

 

 

 

167

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

 

 

 

 

 

168

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

2.009

1.658

0.497

14

 

 

 

 

 

169

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

0.161

0.242

0.495

0

 

 

 

135

 

170

Navy, mature seeds, cooked, boiled, without salt (Beans,)

140

8.23

0.62

26.05

10.5

0.098

0.142

0.490

 

 

 

 

 

 

171

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

0.325

0.432

0.487

0

 

 

 

 

 

172

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0.356

0.053

0.477

0

 

 

 

 

 

173

Yellow, mature seeds, cooked, boiled, without salt (Beans,)

144

9.16

1.08

25.27

10.4

0.279

0.094

0.466

0

 

 

 

 

 

174

French, mature seeds, cooked, boiled, without salt (Beans,)

129

7.05

0.76

24.02

9.4

0.083

0.052

0.453

0

 

 

 

 

 

175

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

 

176

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

0.198

0.050

0.419

0

 

 

 

 

 

177

Tomatillos, raw

32

0.96

1.02

5.84

1.9

0.139

0.155

0.417

0

 

 

 

 

 

178

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

0.059

0.086

0.411

0

 

 

 

 

 

179

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

0.069

0.056

0.409

0

 

 

 

 

 

180

Guavas, common, raw

68

2.55

0.95

14.32

5.4

0.272

0.087

0.401

0

 

 

 

 

 

181

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

0.700

0.480

0.400

73

 

 

 

 

 

182

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

0.191

0.025

0.394

0

 

 

 

10

 

183

Basil, fresh

23

3.15

0.64

2.65

1.6

0.041

0.088

0.389

0

 

 

 

 

 

184

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

0.348

0.161

0.384

0

 

 

 

23

 

185

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

0.209

0.170

0.381

77

 

 

 

 

 

186

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

 

 

 

 

 

187

Raspberries, raw

52

1.20

0.65

11.94

6.5

0.019

0.064

0.375

0

 

 

 

 

 

188

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

29.698

1.425

0.366

0

 

 

 

47

 

189

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0.219

0.074

0.364

0

 

 

 

 

 

190

Buffalo, water, cooked, roasted (Game meat,)

131

26.83

1.80

0.00

0.0

0.600

0.550

0.360

61

 

 

 

 

 

 

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

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

0.059

0.150

0.351

0

 

 

 

 

 

192

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

25.940

3.220

0.350

0

 

 

 

62

 

193

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

0.118

0.104

0.342

0

1

3

18

22

 

194

Kale, raw

50

3.30

0.70

10.01

2.0

0.091

0.052

0.338

0

 

 

 

 

 

195

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

0.124

0.061

0.326

0

 

 

 

 

 

196

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0.180

0.327

0.323

0

 

 

 

 

 

197

Arugula, raw

25

2.58

0.66

3.65

1.6

0.086

0.049

0.319

0

 

 

 

 

 

198

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

0.062

0.033

0.319

0

 

 

 

 

 

199

Kidney, mature seeds, sprouted, cooked, boiled, drained,

without salt

33

4.83

0.58

4.72

 

0.083

0.045

0.318

0

 

 

 

 

 

200

Gooseberries, raw

44

0.88

0.58

10.18

4.3

0.038

0.051

0.317

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

 

201

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

 

 

 

 

 

202

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

0.088

0.104

0.312

0

 

 

 

 

 

203

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0.290

0.200

0.310

78

 

 

 

 

 

204

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

4.603

1.724

0.308

27

 

 

 

 

 

205

Taro leaves, raw

42

4.98

0.74

6.70

3.7

0.151

0.060

0.307

0

 

 

 

 

 

206

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

0.170

0.014

0.306

0

 

 

 

 

 

207

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

0.163

0.133

0.297

60

 

 

 

 

 

208

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0.165

0.300

0.296

0

 

 

 

 

 

209

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

0.078

0.045

0.289

0

 

 

 

 

 

210

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

0.164

0.581

0.288

0

 

 

 

 

 

211

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

0.029

0.047

0.287

0

 

 

 

 

 

212

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

0.094

0.080

0.282

34

 

 

 

 

 

213

Blackberries, raw

43

1.39

0.49

9.61

5.3

0.014

0.047

0.280

0

 

 

 

 

 

214

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

 

 

 

 

 

215

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

 

 

 

 

 

 

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

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

 

 

 

 

 

217

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

0.146

0.012

0.262

0

 

 

 

 

 

218

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

 

219

Squash, winter, hubbard, cooked, baked, without salt

50

2.48

0.62

10.81

 

0.128

0.046

0.260

0

 

 

 

 

 

220

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

0.124

0.044

0.256

0

 

 

 

 

 

221

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

0.172

0.055

0.253

0

 

 

 

 

 

222

Garlic, raw

149

6.36

0.50

33.06

2.1

0.089

0.011

0.249

0

 

 

 

 

 

223

Elderberries, raw

73

0.66

0.50

18.40

7.0

0.023

0.080

0.247

0

 

 

 

 

 

224

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

0.048

0.027

0.243

0

0

1

2

3

 

225

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

0.046

0.024

0.240

0

 

 

 

 

 

226

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

0.117

0.042

0.239

0

 

 

 

 

 

227

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

0.042

0.024

0.239

0

 

 

 

 

 

228

Pinto, mature seeds, cooked, boiled, without salt (Beans,)

143

9.01

0.65

26.22

9.0

0.136

0.133

0.235

0

 

 

 

 

 

229

Black, mature seeds, cooked, boiled, without salt (Beans,)

132

8.86

0.54

23.71

 

0.139

0.047

0.231

0

 

 

 

 

 

230

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0.930

1.360

0.230

75

 

 

 

 

 

 

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

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

0.057

0.104

0.219

0

 

 

 

 

 

232

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

0.130

0.58

0.218

0

 

 

 

 

 

233

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0.093

0.057

0.214

0

 

 

 

 

 

234

Prickly pears, raw

41

0.73

0.51

9.57

3.6

0.067

0.075

0.213

0

 

 

 

 

 

235

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0.049

0.050

0.213

0

 

 

 

 

 

236

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

0.103

0.036

0.211

0

 

 

 

 

 

237

Pink, mature seeds, cooked, boiled, without salt (Beans,)

149

9.06

0.49

27.91

5.3

0.126

0.042

0.210

0

 

 

 

 

 

238

Mulberries, raw

43

1.44

0.39

9.80

1.7

0.027

0.041

0.207

0

 

 

 

 

 

239

Collards, raw

30

2.45

0.42

5.69

3.6

0.055

0.030

0.201

0

 

 

 

 

 

240

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0.050

0.000

0.200

0

 

 

 

 

 

241

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

 

 

 

 

 

242

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

0.112

0.399

0.197

0

 

 

 

 

 

243

Kale, scotch, cooked, boiled, drained, without salt

28

1.90

0.41

5.63

1.2

0.053

0.030

0.196

0

 

 

 

 

 

244

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

1.865

0.812

0.195

10

 

 

 

 

 

245

Yardlong beans, mature seeds, cooked, boiled, without salt

118

8.29

0.45

21.09

3.8

0.116

0.039

0.193

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

 

246

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

0.052

0.030

0.193

0

 

 

 

 

 

247

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

 

 

 

 

 

248

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

0.238

0.250

0.186

0

 

 

 

 

 

249

Pinto, mature seeds, sprouted, cooked, boiled, drained,

without salt (Beans,)

22

1.86

0.32

4.10

 

0.039

0.024

0.185

0

 

 

 

 

 

250

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

0.019

0.030

0.184

0

 

 

 

 

 

251

Currants, zante, dried

283

4.08

0.27

74.08

6.8

0.028

0.047

0.180

0

 

 

 

 

 

252

Currants, european black, raw

 

63

1.40

0.41

15.38

 

0.034

0.058

0.179

0

 

 

 

 

 

253

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

0.047

0.026

0.173

0

 

 

 

 

 

254

Kumquats, raw

71

1.88

0.86

15.90

6.5

0.103

0.154

0.171

0

 

 

 

 

 

255

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

 

256

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

 

257

Leeks, (bulb and lower leaf-portion), raw

61

1.50

0.30

14.15

1.8

0.040

0.004

0.166

0

 

 

 

 

 

258

Spinach, raw

23

2.86

0.39

3.63

2.2

0.063

0.010

0.165

0

 

 

 

9

 

259

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

 

 

 

 

 

260

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

 

 

 

 

 

 

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

Pimento, canned

23

1.10

0.30

5.10

1.9

0.045

0.020

0.161

0

 

 

 

9

 

262

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

0.039

0.012

0.160

0

 

 

 

 

 

263

Raisins, seeded

296

2.52

0.54

78.47

6.8

0.178

0.022

0.159

0

 

 

 

 

 

264

Strawberries, raw

32

0.67

0.30

7.68

2.0

0.015

0.043

0.155

0

 

 

 

12

 

265

Ginger root, raw

80

1.82

0.75

17.77

2.0

0.203

0.154

0.154

0

 

 

 

15

 

266

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

 

 

 

 

 

267

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

0.062

0.023

0.153

0

 

 

 

24

 

268

White, mature seeds, cooked, boiled, without salt (Beans,)

139

9.73

0.35

25.09

6.3

0.091

0.031

0.152

0

 

 

 

 

 

269

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

 

 

 

 

 

270

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

0.090

0.032

0.150

0

 

 

 

 

 

271

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

2.667

1.109

0.149

11

 

 

 

 

 

272

Amaranth leaves, raw

23

2.46

0.33

4.02

 

0.091

0.076

0.147

0

 

 

 

 

 

273

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

4.597

1.787

0.146

19

 

 

 

 

 

274

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

0.028

0.047

0.146

0

 

 

 

 

 

275

Figs, raw

74

0.75

0.30

19.18

2.9

0.060

0.066

0.144

0

 

 

 

31

 

 

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

Winged beans, immature seeds, cooked, boiled, drained, without salt

38

5.31

0.66

3.21

 

0.181

0.189

0.142

0

 

 

 

 

 

277

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

 

 

 

 

 

278

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0.043

0.000

0.139

0

 

 

 

 

 

279

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

0.078

0.278

0.138

0

 

 

 

 

 

280

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

2.278

1.057

0.136

14

 

 

 

0

 

281

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0.151

0.019

0.135

0

 

 

 

 

 

282

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

0.069

0.007

0.134

0

 

 

 

19

 

283

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

0.047

0.028

0.133

0

 

 

 

 

 

284

Litchis, raw

66

0.83

0.44

16.53

1.3

0.099

0.120

0.132

0

 

 

 

 

 

285

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

 

 

 

 

 

286

Chicory greens, raw

23

1.70

0.30

4.70

4.0

0.073

0.006

0.131

0

 

 

 

 

 

287

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

0.050

0.026

0.130

 

 

 

 

 

 

288

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

 

 

 

 

 

289

Parsley, raw

36

2.97

0.79

6.33

3.3

0.132

0.295

0.124

0

 

 

 

5

 

290

Turnip greens, raw

32

1.50

0.30

7.13

3.2

0.070

0.020

0.120

0

 

 

 

12

 

 

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

Carrots, raw

41

0.93

0.24

9.58

2.8

0.037

0.014

0.117

0

 

 

 

 

 

292

Lettuce, butterhead (includes boston and bibb types), raw

 

13

1.35

0.22

2.23

1.1

0.029

0.008

0.117

0

 

 

 

 

 

293

Nectarines, raw

44

10.06

0.32

10.55

1.7

0.025

0.088

0.113

0

 

 

 

 

 

294

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

 

 

 

 

 

295

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

0.061

0.025

0.110

0

 

 

 

 

 

296

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

0.023

0.014

0.110

0

 

 

 

 

 

297

Radicchio, raw

23

1.43

0.25

4.48

0.9

0.060

0.010

0.110

0

 

 

 

 

 

298

Borage, raw

21

1.80

0.70

3.06

 

0.170

0.211

0.109

0

 

 

 

 

 

299

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

0.021

0.011

0.109

0

 

 

 

 

 

300

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0.036

0.040

0.108

0

 

 

 

6

 

 

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

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

0.135

0.034

0.106

0

 

 

 

 

 

302

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

0.114

0.014

0.102

0

 

 

 

 

 

303

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

0.039

0.007

0.100

0

 

 

 

 

 

304

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

0.027

0.015

0.096

0

 

 

 

 

 

305

Dill weed, fresh

43

3.46

1.12

7.02

2.1

0.060

0.802

0.095

0

 

 

 

 

 

306

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

0.044

0.020

0.093

0

 

 

 

 

 

307

Arrowroot, raw

65

4.24

0.20

13.39

1.3

0.039

0.004

0.092

0

 

 

 

 

 

308

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

0.053

0.015

0.091

0

 

 

 

 

 

309

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

0.084

0.011

0.091

0

 

 

 

 

 

310

Loquats, raw

47

0.43

0.20

12.14

1.7

0.040

0.008

0.091

0

 

 

 

2

 

311

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

0.068

0.082

0.090

0

 

 

 

 

 

312

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

0.068

0.082

0.090

0

 

 

 

 

 

313

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0.030

0.030

0.090

0

 

 

 

 

 

314

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

0.044

0.016

0.089

0

 

 

 

 

 

315

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

0.039

0.011

0.089

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

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

0.030

0.006

0.089

0

 

 

 

 

 

317

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

 

 

 

 

 

318

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

0.017

0.028

0.088

0

 

 

 

 

 

319

Crabapples, raw

76

0.40

0.30

19.95

 

0.048

0.012

0.088

0

 

 

 

 

 

320

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0.016

0.037

0.087

0

 

 

 

 

 

321

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

 

322

Endive, raw

17

1.25

0.20

3.35

3.1

0.048

0.004

0.087

0

 

 

 

 

 

323

Chicory roots, raw

73

1.40

0.20

17.51

 

0.048

0.004

0.087

0

 

 

 

 

 

324

Peaches, raw

39

0.91

0.25

9.54

1.5

0.019

0.067

0.086

0

 

 

 

10

 

325

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

0.063

0.044

0.086

0

 

 

 

 

 

326

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

0.041

0.015

0.084

0

 

 

 

 

 

327

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

0.028

0.031

0.083

0

 

 

 

7

 

328

Taro, raw

112

1.50

0.20

26.46

4.1

0.041

0.016

0.083

0

 

 

 

19

 

329

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

0.093

0.013

0.082

0

 

 

 

 

 

330

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

0.020

0.006

0.082

0

 

 

 

38

 

 

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

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

0.051

0.003

0.081

0

 

 

 

10

 

332

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

0.021

0.012

0.080

0

 

 

 

 

 

333

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

0.136

0.205

0.079

0

 

 

 

 

 

334

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0.120

0.093

0.079

0

0

1

4

 

 

335

Celery, raw

16

0.69

0.17

2.97

1.6

0.042

0.032

0.079

0

6

 

 

 

 

336

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0.026

0.003

0.078

0

 

 

 

 

 

337

Apricots, raw

 

48

1.40

0.39

11.12

2.0

0.027

0.170

0.077

0

 

 

 

18

 

338

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

 

 

 

 

 

339

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0.077

0.088

0.076

0

 

 

 

 

 

340

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

0.025

0.028

0.076

0

 

 

 

4

 

341

Eggplant, raw

24

1.01

0.19

5.70

3.4

0.034

0.016

0.076

0

 

 

 

7

 

342

Yam, raw

118

1.53

0.17

27.88

4.1

0.037

0.006

0.076

0

 

 

 

10

 

343

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

0.040

0.030

0.075

0

 

 

 

7

 

344

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

 

 

 

 

 

345

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

0.018

0.006

0.074

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

 

346

Bananas, raw

89

1.09

0.33

22.84

2.6

0.112

0.032

0.073

0

 

 

 

16

 

347

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

0.030

0.040

0.070

0

 

 

 

 

 

348

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

0.027

0.003

0.070

0

 

 

 

 

 

349

Soursop, raw

66

1.00

0.30

16.84

3.3

0.051

0.090

0.069

0

 

 

 

 

 

350

Plantains, raw

122

1.30

0.37

31.89

2.3

0.143

0.032

0.069

0

 

 

 

 

 

351

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

0.345

0.246

0.068

0

 

 

 

26

 

352

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0.048

0.034

0.066

0

 

 

 

 

 

353

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

0.039

0.060

0.065

0

 

 

 

 

 

354

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

0.023

0.007

0.065

0

 

 

 

 

 

355

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

0.028

0.035

0.064

0

 

 

 

 

 

356

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

0.036

0.005

0.064

0

 

 

 

 

 

357

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

0.088

0.053

0.062

0

 

 

 

 

 

358

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

0.058

0.008

0.062

0

 

 

 

9

 

359

Beets, raw

 

43

1.61

0.17

9.56

2.8

0.027

0.032

0.060

0

 

 

 

25

 

360

Tamarinds, raw

239

2.80

0.60

62.50

5.1

0.272

0.181

0.059

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

Burdock root, raw

72

1.53

0.15

17.34

3.3

0.025

0.037

0.059

0

 

 

 

 

 

362

Squash, winter, acorn, cooked, baked, without salt

56

1.12

0.14

14.58

4.4

0.029

0.010

0.059

0

 

 

 

 

 

363

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

0.026

0.005

0.059

0

 

 

 

 

 

364

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

0.026

0.005

0.059

0

 

 

 

 

 

365

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

0.038

0.003

0.059

0

 

 

 

 

 

366

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

0.015

0.138

0.057

0

 

 

 

 

 

367

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0.28

0.010

0.057

0

 

 

 

 

 

368

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0.057

0.065

0.056

0

 

 

 

 

 

369

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0.012

0.049

0.055

0

 

 

 

 

 

370

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0.023

0.035

0.055

0

 

 

 

 

 

371

Limes, raw

30

0.70

0.20

10.54

2.8

0.022

0.019

0.055

0

 

 

 

 

 

372

Cranberries, raw

46

0.39

0.13

12.2

4.6

0.011

0.018

0.055

0

 

 

 

 

 

373

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

 

 

 

 

374

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

 

 

 

 

375

Turnips, raw

28

0.90

0.10

6.43

1.8

0.011

0.006

0.053

0

 

 

 

7

 

 

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

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

0.038

0.047

0.052

0

 

 

 

12

 

377

Mangos, raw

 

65

0.51

0.27

17.00

1.8

0.066

0.101

0.051

0

 

 

 

 

 

378

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

0.028

0.101

0.050

0

 

 

 

 

 

379

Watermelon, raw

30

0.61

0.15

7.55

0.4

0.016

0.037

0.050

0

 

 

 

2

 

380

Quinces, raw

57

0.40

0.10

15.30

1.9

0.010

0.036

0.050

 

 

 

 

 

 

381

Asparagus, raw

20

2.20

0.12

3.88

2.1

0.040

0.000

0.050

0

 

 

 

24

 

382

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

0.013

0.007

0.049

0

 

 

 

 

 

383

Radishes, raw

16

0.68

0.10

3.40

1.6

0.032

0.017

0.048

0

 

 

 

7

 

384

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

 

385

Parsnips, raw

75

1.20

0.30

17.99

4.9

0.050

0.112

0.047

0

 

 

 

 

 

386

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0.050

0.112

0.047

0

 

 

 

 

 

387

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

0.247

0.098

0.047

0

 

 

 

 

 

388

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

0.012

0.110

0.046

0

 

 

 

 

 

389

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

0.045

0.028

0.046

0

 

 

 

 

 

390

Beet greens, raw

22

2.20

0.13

4.33

3.7

0.020

0.026

0.046

0

 

 

 

21

 

 

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

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0.030

0.017

0.045

0

 

 

 

 

 

392

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0.030

0.016

0.045

0

 

 

 

 

 

393

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0.022

0.004

0.045

0

 

 

 

 

 

394

Plums, raw

46

0.70

0.28

11.42

1.4

0.017

0.134

0.044

0

 

 

 

 

 

395

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

0.024

0.002

0.044

0

 

 

 

 

 

396

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

0.020

0.037

0.043

0

 

 

 

4

 

397

Cabbage, savoy, cooked, boiled, drained, without salt

24

1.80

0.09

5.41

2.8

0.012

0.007

0.043

0

 

 

 

 

 

398

Cabbage, red, cooked, boiled, drained, without salt

29

1.51

0.09

6.94

2.6

0.011

0.007

0.043

0

 

 

 

 

 

399

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

0.021

0.005

0.043

0

 

 

 

 

 

400

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

0.021

0.007

0.042

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

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

0.021

0.007

0.042

0

 

 

 

 

 

402

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0.008

0.005

0.042

0

 

 

 

 

 

403

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0.014

0.002

0.042

0

 

 

 

 

 

404

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

0.014

0.275

0.040

0

3

0

2

5

 

405

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

 

 

 

 

406

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

 

 

 

 

407

Shallots, raw

72

2.50

0.10

 

 

0.017

0.014

0.039

0

 

 

 

5

 

408

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0.025

0.002

0.039

0

 

 

 

 

 

409

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0.025

0.002

0.039

0

 

 

 

 

 

410

Mustard greens, raw

26

2.7

0.20

4.90

3.3

0.010

0.092

0.038

0

 

 

 

 

 

411

Squash, winter, butternut, cooked, baked, without salt

40

0.90

0.09

10.49

1.97

0.019

0.007

0.038

0

 

 

 

 

 

412

Raisins, seedless

299

3.07

0.46

79.18

3.7

0.58

0.051

0.037

0

 

 

 

 

 

413

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0.050

0.070

0.034

0

 

 

 

 

 

414

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

0.037

0.005

0.032

0

 

 

 

14

 

415

Papayas, raw

39

0.61

0.14

9.81

1.8

0.043

0.038

0.031

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

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

0.017

0.030

0.031

0

 

 

 

24

 

417

Pears, raw

58

0.38

0.12

15.46

3.1

0.006

0.026

0.029

0

 

 

 

8

 

418

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

 

 

 

 

 

419

Okra, raw

31

2.00

0.10

7.03

3.2

0.026

0.017

0.027

0

 

 

 

24

 

420

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0.014

0.013

0.024

0

 

 

 

 

 

421

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

0.000

0.019

0.023

0

 

 

 

10

 

422

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

0.207

0.052

0.022

0

 

 

 

 

 

423

Lotus root, raw

74

2.60

0.10

17.23

4.9

0.030

0.020

0.020

0

 

 

 

 

 

424

Mung, mature seeds, sprouted, canned, drained solids (Beans,)

12

1.40

0.06

2.14

0.8

0.016

0.008

0.020

0

 

 

 

 

 

425

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0.032

0.036

0.019

0

 

 

 

 

 

426

Onions, raw

40

1.10

0.10

9.34

1.7

0.042

0.013

0.017

0

 

 

 

15

 

427

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

 

 

 

 

 

428

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0.064

0.017

0.015

0

 

 

 

18

 

429

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0.021

0.014

0.014

0

 

 

 

 

 

430

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

0.114

0.029

0.012

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

Sapodilla, raw

830

0.44

1.10

19.96

5.3

0.194

0.521

0.011

0

 

 

 

 

 

432

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0.006

0.003

0.010

0

 

 

 

 

 

433

Pumpkin, raw

26

1.00

0.10

6.50

0.5

0.052

0.013

0.005

0

 

 

 

12

 

434

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

0.041

0.010

0.004

0

 

 

 

 

 

435

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

0.036

0.009

0.004

0

 

 

 

 

 

436

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

0.033

0.102

0.003

0

 

 

 

 

 

437

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0.005

0.005

0.003

0

 

 

 

 

 

438

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

0.013

0.002

0.003

0

 

 

 

 

 

439

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0.176

0.008

0.002

0

 

 

 

 

 

440

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

0.000

0.004

0.001

0

 

 

 

 

 

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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