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 (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 (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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