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The Ultimate Nutrition Tables!

Fatty Acids Total Saturated

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

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

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

1

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

31.184

37.229

7.605

0

 

 

 

 

 

2

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

 

 

 

 

 

3

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

29.698

1.425

0.366

0

 

 

 

47

 

4

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

25.940

3.220

0.350

0

 

 

 

62

 

5

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

 

6

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

15.137

24.548

20.577

0

 

 

 

 

 

7

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

 

8

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

 

9

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

9.779

7.407

28.094

0

 

 

 

 

 

10

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

9.699

6.919

18.068

0

 

 

 

 

 

11

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

9.670

12.900

3.650

84

 

 

 

 

 

12

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

9.510

11.170

4.390

0

 

 

 

73

 

13

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

9.377

22.942

25.668

0

 

 

 

 

 

14

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

 

15

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

631

20.45

61.21

11.73

11.6

9.055

23.924

25.491

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

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

8.659

16.242

20.976

0

 

 

 

 

 

17

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

 

 

18

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

7.783

23.797

7.845

0

 

 

 

 

 

19

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

 

 

 

 

 

20

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

7.371

3.014

2.339

0

 

 

 

58

 

21

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

 

 

 

 

 

22

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7.038

32.611

21.886

0

 

 

 

 

 

23

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

7.030

1.870

1.760

0

 

 

 

244

 

24

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

6.957

18.759

21.773

0

 

 

 

 

 

25

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

6.893

24.640

15.694

0

 

 

 

 

 

26

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

6.870

10.250

2.520

91

 

 

 

 

 

27

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

6.834

24.429

15.559

0

 

 

 

220

 

28

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

238

23.77

15.13

0.00

0.0

[6.460]

[5.909]

[0.712]

83

 

 

 

 

 

29

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

 

30

Pecans (1)

691

9.17

71.97

13.86

9.6

6.180

40.801

21.614

0

3

5

89

102

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

31

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

6.126

8.933

47.174

0

1

7

64

72

 

32

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

5.719

21.892

20.089

0

 

 

 

 

 

33

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

 

34

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

 

35

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

5.438

1.471

7.088

0

 

 

 

256

 

36

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

582

19.33

49.80

24.07

11.1

5.219

9.505

32.884

0

 

 

 

 

 

37

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

4.899

18.764

34.071

0

 

 

 

 

 

38

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

 

 

 

 

 

39

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

4.603

1.724

0.308

27

 

 

 

 

 

40

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

4.597

1.787

0.146

19

 

 

 

 

 

41

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

 

 

 

 

42

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

4.517

5.982

28.569

0

 

 

 

89

 

43

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

 

44

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

 

45

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

4.455

18.528

23.137

0

 

 

 

534

 

 

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

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

 

 

 

 

47

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

4.060

4.631

7.405

588

 

 

 

 

 

48

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

 

49

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

 

 

 

 

50

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

3.731

30.889

12.070

0

4

5

132

 

 

51

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3.682

4.848

28.223

0

 

 

 

 

 

52

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

3.681

6.525

1.223

884

 

 

 

 

 

53

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

3.663

7.527

28.730

0

 

 

 

 

 

54

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

3.632

4.571

1.658

933

 

 

 

 

 

55

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

3.595

5.747

1.672

852

 

 

 

 

 

56

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

3.557

4.324

1.324

844

 

 

 

 

 

57

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

 

 

 

 

58

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

3.380

3.380

0.590

65

 

 

 

 

 

59

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

3.368

15.004

35.077

0

0

5

103

108

 

60

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

3.267

4.077

1.414

424

 

 

 

 

 

 

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

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

3.260

2.750

8.370

0

 

 

 

83

 

62

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

3.260

 

 

0

 

 

 

31

 

63

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

231

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

 

 

 

 

64

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

3.210

15.570

14.420

 

 

 

 

 

 

65

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

3.176

2.115

23.335

0

 

 

 

 

 

66

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

3.120

1.660

2.180

0

 

 

 

82

 

67

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

3.102

15.109

4.596

0

 

 

 

 

 

68

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

3.099

3.810

1.364

423

 

 

 

 

 

69

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

2.953

3.574

7.458

0

 

 

 

83

 

70

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

208

28.10

9.73

0.00

0.0

2.840

3.190

2.480

82

 

 

 

 

 

71

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

2.730

0.470

1.190

0

 

 

 

163

 

72

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

2.667

1.109

0.149

11

 

 

 

 

 

73

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

2.550

0.660

2.360

0

 

 

 

61

 

74

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

 

 

 

 

 

75

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

 

 

 

 

 

 

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

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

2.280

1.640

2.290

0

 

 

 

 

 

77

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

2.278

1.057

0.136

14

 

 

 

0

 

78

Curry powder (Spices,)

 

325

12.66

13.81

58.15

33.2

2.237

5.551

2.557

0

 

 

 

72

 

79

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

2.190

15.930

3.720

0

 

 

 

60

 

80

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

 

 

 

 

 

81

Avocados, raw, California

167

1.96

15.41

8.64

6.8

2.126

9.799

1.816

0

2

5

76

 

 

82

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2.100

1.230

8.320

0

 

 

 

175

 

83

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

2.070

1.890

1.350

117

 

 

 

 

 

84

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

2.009

1.658

0.497

14

 

 

 

 

 

85

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

1.989

22.518

10.088

0

 

 

 

118

 

86

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

1.960

5.513

1.676

0