The Ultimate Nutrition Tables!

Fiber

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	Cinnamon, ground (Spices,)	247	3.99	1.24	80.59	53.1	0.345	0.246	0.068	0				26
2	Savory, ground (Spices,)	272	6.73	5.91	68.73	45.7	3.260			0				31
3	Pinon Nuts, roasted (Navajo)	541	7.41	34.08	51.06	43.4	3.210	15.570	14.420
4	Rosemary, dried (Spices,)	331	4.88	15.22	64.06	42.6	7.371	3.014	2.339	0				58
5	Oregano, dried (Spices,)	265	9.00	4.28	68.92	42.5	1.551	0.716	1.369	0				203
6	Coriander seed (Spices,)	298	12.37	17.77	54.99	41.9	0.990	13.580	1.750	0				46
7	Sage, ground (Spices,)	315	10.63	12.75	60.73	40.3	7.030	1.870	1.760	0				244
8	Marjoram, dried (Spices,)	271	12.66	7.04	60.56	40.3	0.529	0.940	4.405	0				60
9	Caraway seed (Spices,)	333	19.77	14.59	49.9	38.0	0.620	7.125	3.272	0				76
10	Chia seeds, dried (Seeds,)	490	15.62	30.75	43.85	37.7	3.176	2.115	23.335	0
11	Paprika (Spices,)	289	14.76	12.95	55.74	37.4	2.100	1.230	8.320	0				175
12	Thyme, dried (Spices,)	276	9.11	7.43	63.94	37.0	2.730	0.470	1.190	0				163
13	Cloves, ground (Spices,)	323	5.98	20.07	61.21	34.2	5.438	1.471	7.088	0				256
14	Chili powder (Spices,)	314	12.26	16.76	54.66	34.2	2.953	3.574	7.458	0				83
15	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
16	Lentils, raw	353	25.80	1.06	60.08	30.5	0.156	0.189	0.516	0
17	Cardamom (Spices,)	311	10.76	6.70	68.47	28.0	0.680	0.870	0.430	0				46
18	Flaxseed (Seeds,)	534	18.29	42.16	28.88	27.3	3.663	7.527	28.730	0
19	Pepper, red or cayenne	318	12.01	17.27	56.63	27.2	3.260	2.750	8.370	0				83
20	Pepper, black (Spices,)	255	10.95	3.26	64.81	26.5	0.980	1.010	1.130	0				92
21	Bay leaf (Spices,)	313	7.61	8.36	74.97	26.3	2.280	1.640	2.290	0
22	Peas, split, mature seeds, raw	341	24.55	1.16	60.37	25.5	0.161	0.242	0.495	0				135
23	French, mature seeds, raw (Beans,)	343	18.81	2.02	64.11	25.2	0.221	0.138	1.207	0
24	Yellow, mature seeds, raw (Beans,)	345	22.00	2.60	60.70	25.1	0.671	0.226	1.118	0
25	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	0.254	0.303	0.627	0				124
26	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	0.254	0.303	0.627	0				124
27	Small white, mature seeds, raw (Beans,)	336	21.11	1.18	62.25	24.9	0.304	0.102	0.507	0
28	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	1.23	60.05	24.7	0.316	0.106	0.527	0
29	Fenugreek seed (Spices,)	323	23.00	6.41	58.35	24.6	1.460			0				140
30	Allspice, ground ( Spices,)	263	6.09	8.69	72.12	21.6	2.550	0.660	2.360	0				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
31	Dill seed (Spices,)	305	15.98	14.54	55.17	21.1	0.730	9.410	1.010	0				124
32	Turmeric, ground (Spices,)	354	7.83	9.88	64.93	21.1	3.120	1.660	2.180	0				82
33	Nutmeg, ground (Spices,)	525	5.84	36.31	49.29	20.8	25.940	3.220	0.350	0				62
34	Mace, ground (Spices,)	475	6.71	32.38	50.50	20.2	9.510	11.170	4.390	0				73
35	Great northern, mature seeds, raw (Beans,)	339	21.86	1.14	62.37	20.2	0.356	0.053	0.477	0
36	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	1.69	33.62	20.0
37	Poppy seed (Spices,)	525	17.99	41.56	28.13	19.5	4.517	5.982	28.569	0				89
38	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
39	Mungo beans, mature seeds, raw	341	25.21	1.64	58.99	18.3	0.114	0.085	1.071	0
40	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
41	Mung beans, mature seeds, raw	347	23.86	1.15	62.62	16.3	0.348	0.161	0.384	0				23
42	Barley, pearled, raw	352	9.91	1.16	77.72	15.6	0.244	0.149	0.560	0
43	Black, mature seeds, raw (Beans,)	341	21.60	1.42	62.36	15.2	0.366	0.123	0.610	0
44	White, mature seeds, raw (Beans,)	333	23.36	0.85	60.27	15.2	0.219	0.074	0.364	0
45	Rye	338	10.34	1.63	75.86	15.1	0.197	0.208	0.767	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
46	Pigeon peas (red gram), mature seeds, raw	343	21.70	1.49	62.78	15.0	0.330	0.012	0.814	0
47	Mustard seed, yellow	469	24.94	28.76	34.94	14.7	1.460	19.83	5.390	0				118
48	Anise seed ( Spices,)	337	17.60	15.9	50.02	14.6	0.586	9.780	3.150	0
49	Adzuki, mature seeds, raw (Beans,)	329	19.87	0.53	62.90	12.7	0.191			0				76
50	Wheat, soft white	340	10.69	1.99	75.36	12.7	0.368	0.227	0.837	0
51	Wheat, soft red winter	331	10.35	1.56	74.24	12.5	0.289	0.178	0.656	0
52	Mustard seed, ground (Spices,)	508	26.08	36.24	28.09	12.2	1.989	22.518	10.088	0				118
53	Almonds (1,2) (Nuts,)	575	21.22	49.42	21.67	12.2	3.731	30.889	12.070	0	4	5	132
54	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
55	Celery seed (Spices,)	392	18.07	25.27	41.35	11.8	2.190	15.930	3.720	0				60
56	Sesame seeds, whole, dried (Seeds,)	573	17.73	49.67	23.45	11.8	6.957	18.759	21.773	0
57	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	61.21	11.73	11.6	9.055	23.924	25.491	0
58	Chervil, dried (Spices,)	237	23.20	3.9	49.10	11.3	0.169	1.399	1.800	0
59	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	49.80	24.07	11.1	5.219	9.505	32.884	0
60	Yardlong beans, mature seeds, raw	347	24.33	1.31	61.91	11.0	0.339	0.114	0.565	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
61	Lentils, pink, raw	345	24.95	2.17	59.15	10.8	0.379	0.500	1.137	0	4	6	47	57
62	Pine nuts, pinyon, dried (Nuts,)	629	11.57	60.98	19.30	10.7	9.377	22.942	25.668	0
63	Spelt, uncooked	338	14.57	2.43	70.19	10.7	0.406	0.445	1.258	0
64	Oats	389	16.89	6.90	66.27	10.6	1.217	2.178	2.535	0
65	Cumin seed (Spices,)	375	17.81	22.27	44.24	10.5	1.535	14.040	3.279	0				68
66	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	0.62	26.05	10.5	0.098	0.142	0.490
67	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	1.08	25.27	10.4	0.279	0.094	0.466	0
68	Passion-fruit, (granadilla), purple, raw	97	2.20	0.70	23.38	10.4	0.059	0.086	0.411	0
69	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
70	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
71	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
72	Buckwheat groats, roasted, dry	346	11.73	2.71	74.95	10.3	0.591	0.828	0.828	0
73	Buckwheat	343	13.25	3.40	71.50	10.0	0.741	1.040	1.039	0
74	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
75	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
	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	Pecans (1)	691	9.17	71.97	13.86	9.6	6.180	40.801	21.614	0	3	5	89	102
77	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
78	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
79	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	0.76	24.02	9.4	0.083	0.052	0.453	0
80	Kamut, uncooked	337	14.70	2.20	70.38	9.1	0.192	0.214	0.616
81	Coconut meat, raw (1) (Nuts,)	354	3.33	33.49	15.23	9.0	29.698	1.425	0.366	0				47
82	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	0.65	26.22	9.0	0.136	0.133	0.235	0
83	Sunflower seed kernels, dried (Seeds,)	584	20.78	51.46	20.00	8.6	4.455	18.528	23.137	0				534
84	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
85	Peanuts, all types, raw	5.67	25.80	49.24	16.13	8.5	6.834	24.429	15.559	0				220
86	Millet, raw	378	11.02	4.22	72.85	8.5	0.723	0.773	2.134	0
87	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	2.26	45.54	8.1	0.425	0.780	0.894	0				22
88	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
89	Peppermint, fresh	70	3.75	0.94	14.89	8.0	0.246	0.033	0.508	0				13
90	Peanuts, all types, dry-roasted, without salt	585	23.68	49.66	21.51	8.0	6.893	24.640	15.694	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
91	Dates, deglet noor	282	2.45	0.39	75.03	8.0	0.032	0.036	0.019	0
92	Wasabi, root, raw	109	4.80	0.63	23.54	7.8				0
93	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
94	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	66.43	12.27	7.5	15.137	24.548	20.577	0
95	Raspberries, wild (Northern Plains Indians)	62	1.12	0.28	13.85	7.5
96	Tarragon, dried (Spices,)	295	22.77	7.24	50.22	7.4	1.881	0.474	3.698	0				81
97	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	0.10	24.77	7.3	0.036			0
98	Plums, dried (prunes), uncooked	240	2.18	0.38	63.88	7.1	0.088	0.053	0.062	0
99	Quinoa, uncooked	368	14.12	6.07	64.16	7.0	0.706	1.613	3.292	0
100	Elderberries, raw	73	0.66	0.50	18.40	7.0	0.023	0.080	0.247	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
101	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
102	Walnuts, black, dried (Nuts,)	618	24.06	59.00	9.91	6.8	3.368	15.004	35.077	0	0	5	103	108
103	Spearmint, fresh (1)	44	3.29	0.73	8.41	6.8	0.191	0.025	0.394	0				10
104	Avocados, raw, California	167	1.96	15.41	8.64	6.8	2.126	9.799	1.816	0	2	5	76
105	Currants, zante, dried	283	4.08	0.27	74.08	6.8	0.028	0.047	0.180	0
106	Raisins, seeded	296	2.52	0.54	78.47	6.8	0.178	0.022	0.159	0
107	Walnuts, english (1) (Nuts,)	654	15.23	65.21	13.71	6.7	6.126	8.933	47.174	0	1	7	64	72
108	Amaranth, uncooked	371	13.56	7.02	65.25	6.7	1.459	1.685	2.778	0				24
109	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	0.20	12.30	6.7
110	Dates, medjool	277	1.81	0.15	74.97	6.7
111	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
112	Raspberries, raw	52	1.20	0.65	11.94	6.5	0.019	0.064	0.375	0
113	Kumquats, raw	71	1.88	0.86	15.90	6.5	0.103	0.154	0.171	0
114	Hickorynuts, dried (Nuts,)	657	12.72	64.37	18.25	6.4	7.038	32.611	21.886	0
115	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
	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	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	0.35	25.09	6.3	0.091	0.031	0.152	0
117	Wild rice, raw	357	14.73	1.08	74.90	6.2	0.156	0.159	0.676	0
118	Rowal, raw	111	2.30	2.00	23.90	6.2	0.245
119	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	49.05	10.71	6.0	8.659	16.242	20.976	0
120	Avocados, raw, Florida	120	2.23	10.06	7.82	5.6	1.960	5.513	1.676	0
121	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	36.29	21.90	5.5	9.699	6.919	18.068	0
122	Guavas, common, raw	68	2.55	0.95	14.32	5.4	0.272	0.087	0.401	0
123	Guavas, strawberry, raw	69	0.58	0.60	17.36	5.4	0.172	0.055	0.253	0
124	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
125	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
126	Artichokes, (globe or french), raw	47	3.27	0.15	10.51	5.4	0.036	0.005	0.064	0
127	Blackberries, raw	43	1.39	0.49	9.61	5.3	0.014	0.047	0.280	0
128	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	0.49	27.91	5.3	0.126	0.042	0.210	0
129	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
130	Sapodilla, raw	830	0.44	1.10	19.96	5.3	0.194	0.521	0.011	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	Abiyuch, raw	69	1.50	0.10	17.60	5.3	0.014
132	Breadfruit seeds, raw (Seeds,)	191	7.40	5.59	29.24	5.2	1.509	0.712	2.977	0
133	Pigeonpeas, immature seeds, raw	136	7.20	1.64	23.88	5.1	0.354	0.013	0.873	0
134	Tamarinds, raw	239	2.80	0.60	62.50	5.1	0.272	0.181	0.059	0
135	Cowpeas (blackeyes), immature seeds, raw	90	2.95	0.35	18.83	5.0	0.090	0.032	0.150	0
136	Lima beans, immature seeds, raw	113	6.84	0.86	20.17	4.9	0.198	0.050	0.419	0
137	Breadfruit, raw	103	1.07	0.23	27.12	4.9	0.048	0.034	0.066	0
138	Parsnips, raw	75	1.20	0.30	17.99	4.9	0.050	0.112	0.047	0
139	Yambean (jicama), raw	38	0.72	0.09	8.82	4.9	0.021	0.005	0.043	0
140	Lotus root, raw	74	2.60	0.10	17.23	4.9	0.030	0.020	0.020	0
141	Butternuts, dried (Nuts,)	612	24.90	56.98	12.05	4.7	1.306	10.425	42.741	0
142	Cranberries, raw	46	0.39	0.13	12.2	4.6	0.011	0.018	0.055	0
143	Squash, winter, acorn, cooked, baked, without salt	56	1.12	0.14	14.58	4.4	0.029	0.010	0.059	0
144	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	0.048	0.114	0.040	0
145	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	0.048	0.114	0.040	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
146	Gooseberries, raw	44	0.88	0.58	10.18	4.3	0.038	0.051	0.317	0
147	Currants, red and white, raw	56	1.40	0.20	13.80	4.3	0.017	0.028	0.088	0
148	Taro, raw	112	1.50	0.20	26.46	4.1	0.041	0.016	0.083	0				19
149	Yam, raw	118	1.53	0.17	27.88	4.1	0.037	0.006	0.076	0				10
150	Pomegranates, raw (1)	83	1.67	1.17	18.70	4.0	0.120	0.093	0.079	0	0	1	4
151	Lambsquarters, raw	43	4.20	0.80	7.30	4.0	0.059	0.150	0.351	0
152	Raisins, golden seedless	302	3.39	0.46	79.52	4.0	0.151	0.019	0.135	0
153	Chicory greens, raw	23	1.70	0.30	4.70	4.0	0.073	0.006	0.131	0
154	Saffron (Spices,)	310	11.43	5.85	65.37	3.9	1.586	0.429	2.067	0
155	Kamut, cooked	146	6.45	0.91	30.46	3.9				0
156	Spelt, cooked	127	5.50	0.85	26.44	3.9				0
157	Brussels sprouts, raw	43	3.38	0.30	8.95	3.8	0.062	0.023	0.153	0				24
158	Barley, pearled, cooked	123	2.26	0.44	28.22	3.8	0.093	0.057	0.214	0
159	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	0.45	21.09	3.8	0.116	0.039	0.193	0
160	Durian, raw or frozen	147	1.47	5.33	27.09	3.8				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	Beet greens, raw	22	2.20	0.13	4.33	3.7	0.020	0.026	0.046	0				21
162	Pine nuts, dried (1) (Nuts,)	673	13.69	68.37	13.08	3.7	4.899	18.764	34.071	0
163	Taro leaves, raw	42	4.98	0.74	6.70	3.7	0.151	0.060	0.307	0
164	Raisins, seedless	299	3.07	0.46	79.18	3.7	0.58	0.051	0.037	0
165	Persimmons, japanese, raw	70	0.58	0.19	18.59	3.6	0.020	0.037	0.043	0				4
166	Prickly pears, raw	41	0.73	0.51	9.57	3.6	0.067	0.075	0.213	0
167	Collards, raw	30	2.45	0.42	5.69	3.6	0.055	0.030	0.201	0
168	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
169	Pears, asian, raw	42	0.50	0.23	10.65	3.6	0.012	0.049	0.055	0
170	Parsnips, cooked, boiled, drained, without salt	71	1.32	0.30	17.01	3.6	0.050	0.112	0.047	0
171	Dandelion greens, raw	45	2.70	0.70	9.20	3.5	0.170	0.014	0.306	0
172	Turnip greens, cooked, boiled, drained, without salt	20	1.14	0.23	4.36	3.5	0.053	0.015	0.091	0
173	Eggplant, raw	24	1.01	0.19	5.70	3.4	0.034	0.016	0.076	0				7
174	Pepper, banana, raw	27	1.66	0.45	5.35	3.4	0.048	0.027	0.243	0	0	1	2	3
175	Shellie, canned, solids and liquids (Beans,)	30	1.76	0.19	6.19	3.4	0.023	0.014	0.110	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
176	Snap, green, raw (Beans,)	31	1.82	0.12	7.13	3.4	0.026	0.005	0.059	0
177	Small white, mature seeds, raw (Beans,)	31	1.82	0.12	7.14	3.4	0.026	0.005	0.059	0
178	Parsley, raw	36	2.97	0.79	6.33	3.3	0.132	0.295	0.124	0				5
179	Cashew nuts, raw (1) (Nuts,)	553	18.22	43.85	30.19	3.3	7.783	23.797	7.845	0
180	Soursop, raw	66	1.00	0.30	16.84	3.3	0.051	0.090	0.069	0
181	Burdock root, raw	72	1.53	0.15	17.34	3.3	0.025	0.037	0.059	0
182	Mustard greens, raw	26	2.7	0.20	4.90	3.3	0.010	0.092	0.038	0
183	Okra, raw	31	2.00	0.10	7.03	3.2	0.026	0.017	0.027	0				24
184	Turnip greens, raw	32	1.50	0.30	7.13	3.2	0.070	0.020	0.120	0				12
185	Cauliflower, green, raw	31	2.95	0.30	6.09	3.2	0.047	0.028	0.133	0
186	Horseradish-tree, pods, raw	37	2.10	0.20	8.53	3.2	0.033	0.102	0.003	0
187	Pears, raw	58	0.38	0.12	15.46	3.1	0.006	0.026	0.029	0				8
188	Endive, raw	17	1.25	0.20	3.35	3.1	0.048	0.004	0.087	0
189	Cabbage, savoy, raw	27	2.00	0.10	6.10	3.1	0.013	0.007	0.049	0
190	Chicory, witloof, raw	17	0.90	0.10	4.00	3.1	0.024	0.002	0.044	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
191	Lotus root, cooked, boiled, drained, without salt	66	1.58	0.07	16.02	3.1	0.021	0.014	0.014	0
192	Fennel, bulb, raw	31	1.24	0.20	7.29	3.1				0
193	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
194	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	0.52	14.66	3.0	0.029	0.047	0.287	0
195	Carrots, cooked, boiled, drained, without salt	35	0.76	0.18	8.22	3.0	0.030	0.006	0.089	0
196	Mammy-apple, (mamey), raw	51	0.50	0.50	12.50	3.0	0.136	0.205	0.079	0
197	Figs, raw	74	0.75	0.30	19.18	2.9	0.060	0.066	0.144	0				31
198	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	0.60	6.40	2.9	0.146	0.012	0.262	0
199	Waxgourd, (chinese preserving melon), raw	13	0.40	0.20	3.00	2.9	0.016	0.037	0.087	0
200	Carrots, baby, raw	35	0.64	0.13	8.24	2.9	0.023	0.007	0.065	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	Beets, raw	43	1.61	0.17	9.56	2.8	0.027	0.032	0.060	0				25
202	Coriander (cilantro) leaves, raw	23	2.13	0.52	3.67	2.8	0.014	0.275	0.040	0	3	0	2	5
203	Peppers, jalapeno, raw	30	1.35	00.62	5.90	2.80	0.062	0.033	0.319	0
204	Carambola, (starfruit), raw	31	1.04	0.33	6.73	2.8	0.019	0.030	0.184	0
205	Collards, cooked, boiled, drained, without salt	26	2.11	0.36	4.91	2.8	0.047	0.026	0.173	0
206	Carrots, raw	41	0.93	0.24	9.58	2.8	0.037	0.014	0.117	0
207	Lemons, raw, without peel	29	1.10	0.30	9.32	2.8	0.039	0.011	0.089	0
208	Mustard spinach, (tendergreen), raw	22	2.20	0.30	3.90	2.8	0.015	0.138	0.057	0
209	Limes, raw	30	0.70	0.20	10.54	2.8	0.022	0.019	0.055	0
210	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	0.09	5.41	2.8	0.012	0.007	0.043	0
211	Quinoa, cooked	120	4.40	1.92	21.30	2.8				0
212	Balsam-pear (bitter gourd), pods, raw	17	1.00	0.17	3.70	2.8				0
213	Corn, sweet, white, raw	86	3.22	1.18	19.02	2.7	0.182	0.347	0.559	0
214	Mushrooms, Maitake, Raw	37	1.94	0.19	6.81	2.7	0.030	0.030	0.090	0
215	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
216	Mushrooms, enoki, raw	44	2.56	0.32	7.68	2.7				0
217	Broccoli raab, raw	22	3.17	0.49	2.85	2.7	0.050	0.026	0.130
218	Bananas, raw	89	1.09	0.33	22.84	2.6	0.112	0.032	0.073	0				16
219	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
220	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	0.09	6.94	2.6	0.011	0.007	0.043	0
221	Sapotes, (marmalade plum), raw	134	2.12	0.60	33.76	2.6				0
222	Blueberries, wild, raw (Alaska Native)	61	1.22	0.76	12.31	2.6
223	Olives, ripe, canned (jumbo-super colossal)	81	0.97	6.87	5.61	2.5	0.909	5.071	0.586	0
224	Okra, cooked, boiled, drained, without salt	22	1.87	0.21	4.51	2.5	0.045	0.028	0.046	0
225	Blueberries, raw	57	0.74	0.33	14.49	2.4	0.028	0.047	0.146	0
226	Custard-apple, (bullock's-heart), raw	101	1.70	0.60	25.20	2.4	0.231			0
227	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
228	Plantains, raw	122	1.30	0.37	31.89	2.3	0.143	0.032	0.069	0
229	Cherimoya, raw	74	1.65	0.62	17.70	2.3				0
230	Eggplant, cooked, boiled, drained, without salt	35	0.83	0.23	8.73	2.25	0.044	0.020	0.093	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
231	Oranges, raw, navels	49	0.91	0.15	12.54	2.2	0.017	0.030	0.031	0				24
232	Bamboo shoots, raw	27	2.60	0.30	5.20	2.2	0.069	0.007	0.134	0				19
233	Spinach, raw	23	2.86	0.39	3.63	2.2	0.063	0.010	0.165	0				9
234	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
235	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
236	Mushrooms, portabella, grilled	35	4.27	0.75	4.91	2.2	0.050	0.000	0.200	0
237	Asparagus, raw	20	2.20	0.12	3.88	2.1	0.040	0.000	0.050	0				24
238	Cherries, sweet, raw	63	1.06	0.20	16.01	2.1	0.038	0.047	0.052	0				12
239	Garlic, raw	149	6.36	0.50	33.06	2.1	0.089	0.011	0.249	0
240	Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.1	0.039	0.012	0.160	0
241	Dill weed, fresh	43	3.46	1.12	7.02	2.1	0.060	0.802	0.095	0
242	Cabbage, red, raw	31	1.43	0.16	7.37	2.1	0.021	0.012	0.080	0
243	Peppers, sweet, red, raw	31	0.99	0.30	6.03	2.1	0.027	0.003	0.070	0
244	Mushrooms, shiitake, cooked, without salt	56	1.56	0.22	14.39	2.1	0.050	0.070	0.034	0
245	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
	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	Amaranth grain, cooked	102	3.80	1.58	18.69	2.1
247	Apricots, raw	48	1.40	0.39	11.12	2.0	0.027	0.170	0.077	0				18
248	Cauliflower, raw	25	1.92	0.28	4.97	2.0	0.064	0.017	0.015	0				18
249	Ginger root, raw	80	1.82	0.75	17.77	2.0	0.203	0.154	0.154	0				15
250	Strawberries, raw	32	0.67	0.30	7.68	2.0	0.015	0.043	0.155	0				12
251	Corn, sweet, yellow, raw	86	3.27	1.35	18.70	2.0	0.325	0.432	0.487	0
252	Kale, raw	50	3.30	0.70	10.01	2.0	0.091	0.052	0.338	0
253	Kale, cooked, boiled, drained, without salt	28	1.90	0.40	5.63	2.0	0.052	0.030	0.193	0
254	Beets, cooked, boiled, drained	44	1.68	0.18	9.96	2.0	0.028	0.035	0.064	0
255	Mustard greens, cooked, boiled, drained, without salt	15	2.26	0.24	2.10	2.0	0.012	0.110	0.046	0
256	Squash, winter, butternut, raw	45	1.00	0.10	11.69	2.0	0.021	0.007	0.042	0
257	Turnips, cooked, boiled, drained, without salt	22	0.71	0.08	5.06	2.0	0.008	0.005	0.042	0
258	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
259	Horseradish-tree leafy tips, raw	64	9.40	1.40	8.28	2.0				0
260	Squash, winter, butternut, cooked, baked, without salt	40	0.90	0.09	10.49	1.97	0.019	0.007	0.038	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	Cabbage, cooked, boiled, drained, without salt	23	1.27	0.06	5.51	1.9	0.000	0.019	0.023	0				10
262	Pimento, canned	23	1.10	0.30	5.10	1.9	0.045	0.020	0.161	0				9
263	Tomatillos, raw	32	0.96	1.02	5.84	1.9	0.139	0.155	0.417	0
264	Alfalfa seeds, sprouted, raw	23	3.99	0.69	2.10	1.9	0.069	0.056	0.409	0
265	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	0.24	3.71	1.9	0.039	0.007	0.100	0
266	Quinces, raw	57	0.40	0.10	15.30	1.9	0.010	0.036	0.050
267	Turnips, raw	28	0.90	0.10	6.43	1.8	0.011	0.006	0.053	0				7
268	Rice, brown, long-grain, cooked	111	2.58	0.90	22.96	1.8	0.180	0.327	0.323	0
269	Rice, brown, medium	112	2.32	0.83	23.51	1.8	0.165	0.300	0.296	0
270	Wild rice, cooked	101	3.99	0.34	21.34	1.8	0.049	0.050	0.213	0
271	Leeks, (bulb and lower leaf-portion), raw	61	1.50	0.30	14.15	1.8	0.040	0.004	0.166	0
272	Tangerines, (mandarin oranges), raw	53	0.81	0.31	13.34	1.8	0.039	0.060	0.065	0
273	Burdock root, cooked, boiled, drained, without salt	88	2.09	0.14	21.15	1.8	0.023	0.035	0.055	0
274	Mangos, raw	65	0.51	0.27	17.00	1.8	0.066	0.101	0.051	0
275	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
276	Onions, raw	40	1.10	0.10	9.34	1.7	0.042	0.013	0.017	0				15
277	Peppers, sweet, green, raw	20	0.86	0.17	4.64	1.7	0.058	0.008	0.062	0				9
278	Loquats, raw	47	0.43	0.20	12.14	1.7	0.040	0.008	0.091	0				2
279	Kale, scotch, raw	42	2.80	0.60	8.32	1.7	0.078	0.045	0.289	0
280	Mulberries, raw	43	1.44	0.39	9.80	1.7	0.027	0.041	0.207	0
281	Nectarines, raw	44	10.06	0.32	10.55	1.7	0.025	0.088	0.113	0
282	Chayote, fruit, raw	19	0.82	0.13	4.51	1.7	0.28	0.010	0.057	0
283	Clementines, raw	47	0.85	0.15	12.02	1.7
284	Celery, cooked, boiled, drained, without salt	18	0.83	0.16	4.00	1.6	0.040	0.030	0.075	0				7
285	Radishes, raw	16	0.68	0.10	3.40	1.6	0.032	0.017	0.048	0				7
286	Celery, raw	16	0.69	0.17	2.97	1.6	0.042	0.032	0.079	0	6
287	Basil, fresh	23	3.15	0.64	2.65	1.6	0.041	0.088	0.389	0
288	Arugula, raw	25	2.58	0.66	3.65	1.6	0.086	0.049	0.319	0
289	Cherries, sour, red, raw	50	1.00	0.30	12.18	1.6	0.068	0.082	0.090	0
290	Jackfruit, raw	94	1.47	0.30	24.01	1.6	0.063	0.044	0.086	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
291	Chard, swiss, raw	19	1.80	0.20	3.74	1.6	0.030	0.040	0.070	0
292	Radishes, oriental, raw	18	0.60	0.10	4.10	1.6	0.030	0.017	0.045	0
293	Jerusalem-artichokes, raw	73	2.00	0.01	17.44	1.6	0.000	0.004	0.001	0
294	Peaches, raw	39	0.91	0.25	9.54	1.5	0.019	0.067	0.086	0				10
295	Peppers, hot chili, red, raw	40	1.87	0.44	8.81	1.5	0.042	0.024	0.239	0
296	Peppers, hot chili, green, raw	40	2.00	0.20	9.46	1.5	0.021	0.011	0.109	0
297	Mushrooms, portabella, grilled	26	2.50	0.20	5.07	1.5	0.026	0.003	0.078	0
298	Squash, winter, acorn, raw	40	0.80	0.10	10.42	1.5	0.021	0.007	0.042	0
299	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
300	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
	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	Radishes, white icicle, raw	14	1.10	0.10	2.63	1.4	0.030	0.016	0.045	0
302	Plums, raw	46	0.70	0.28	11.42	1.4	0.017	0.134	0.044	0
303	Pineapple, raw, extra sweet variety (1)	51	0.53	0.11	13.50	1.4
304	Lettuce, green leaf, raw	15	1.36	0.15	2.79	1.3	0.020	0.006	0.082	0				38
305	Millet, cooked	119	3.51	1.00	23.67	1.3	0.172	0.184	0.508	0
306	Litchis, raw	66	0.83	0.44	16.53	1.3	0.099	0.120	0.132	0
307	Arrowroot, raw	65	4.24	0.20	13.39	1.3	0.039	0.004	0.092	0
308	Irishmoss, raw (Seaweed,)	49	1.51	0.16	12.29	1.3	0.033	0.015	0.055	0
309	Seaweed, irishmoss, raw	49	1.51	0.16	12.29	1.3	0.033	0.015	0.055	0
310	Seaweed, kelp, raw	43	1.68	0.56	9.57	1.3	0.247	0.098	0.047	0
311	Lettuce, iceberg (includes crisphead types), raw	14	0.90	0.14	2.97	1.2	0.018	0.006	0.074	0				10
312	Tomatoes, red, ripe, raw, year round average	18	0.88	0.20	3.92	1.2	0.028	0.031	0.083	0				7
313	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	0.41	5.63	1.2	0.053	0.030	0.196	0
314	Wheat, sprouted	198	7.49	1.27	42.53	1.1	0.206	0.151	0.557	0
315	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	0.22	2.23	1.1	0.029	0.008	0.117	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	Acerola, (west indian cherry), raw	32	0.40	0.30	7.69	1.1	0.068	0.082	0.090	0
317	Squash, summer, all varieties, raw	16	1.21	0.18	3.35	1.1	0.044	0.016	0.089	0
318	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	0.20	3.71	1.1	0.176	0.008	0.002	0
319	Longans, raw	60	1.31	0.10	15.14	1.1				0
320	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
321	Mushrooms, white, raw	22	3.09	0.34	3.28	1.0	0.043	0.000	0.139	0
322	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
323	Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.0	0.027	0.015	0.096	0
324	Squash, summer, zucchini, includes skin, raw	17	1.21	0.32	3.11	1.0	0.084	0.011	0.091	0
325	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
326	Squash, summer, crookneck and straightneck, raw	19	1.01	0.27	3.88	1.0	0.093	0.013	0.082	0
327	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
328	Pummelo, raw (1)	38	0.76	0.04	9.62	1.0				0
329	Cantaloupe, raw (Melon,)	34	0.84	0.19	8.16	0.9	0.051	0.003	0.081	0				10
330	Tomatoes, orange, raw	16	1.16	0.19	3.18	0.9	0.025	0.028	0.076	0				4
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
331	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
332	Radicchio, raw	23	1.43	0.25	4.48	0.9	0.060	0.010	0.110	0
333	Grapes, american type (slip skin), raw	67	0.63	0.35	17.15	0.9	0.114	0.014	0.102	0
334	Casaba, raw (Melon,)	28	1.11	0.10	658	0.9	0.025	0.002	0.039	0
335	Casaba, raw (Melons,)	28	1.11	0.10	6.58	0.9	0.025	0.002	0.039	0
336	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.08	3.30	0.9	0.041	0.010	0.004	0
337	Tapioca, pearl, dry	358	0.19	0.02	88.69	0.9	0.005	0.005	0.003	0
338	Peppers, sweet, yellow, raw	27	1.00	0.21	6.32	0.9	0.031			0
339	Onions, sweet, raw	32	0.80	0.08	7.55	0.9				0
340	Lettuce, red leaf, raw	16	1.33	0.22	2.26	0.9
341	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	4.45	6.53	0.8	0.617	1.009	2.513	0
342	Honeydew, raw (Melon,)	36	0.54	0.14	9.09	0.8	0.038	0.003	0.059	0
343	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.06	2.14	0.8	0.016	0.008	0.020	0
344	Tomatoes, yellow, raw	15	0.98	0.26	2.98	0.7	0.036	0.040	0.108	0				6
345	Cucumber, peeled, raw	12	0.59	0.16	2.16	0.7	0.013	0.002	0.003	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
346	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.10	4.12	0.6	0.014	0.002	0.042	0
347	Cucumber, with peel, raw	15	0.65	0.11	3.63	0.5	0.037	0.005	0.032	0				14
348	Pumpkin, raw	26	1.00	0.10	6.50	0.5	0.052	0.013	0.005	0				12
349	Seaweed, wakame, raw	45	3.03	0.64	9.14	0.5	0.130	0.58	0.218	0
350	Seaweed, agar, raw	26	0.54	0.03	6.75	0.5	0.006	0.003	0.010	0
351	Watermelon, raw	30	0.61	0.15	7.55	0.4	0.016	0.037	0.050	0				2
352	Rice, white, long-grain, regular, cooked	130	2.69	0.28	28.17	0.4	0.077	0.088	0.076	0
353	Seaweed, laver, raw	35	5.81	0.28	5.11	0.3	0.061	0.025	0.110	0
354	Rice, white, medium-grain, cooked	130	2.38	0.21	28.59	0.3	0.057	0.065	0.056	0
355	Banana (Melon,) (Navajo)	21	0.84	0.20	4.06	0.3
356	Milk, producer, fluid, 3.7% milkfat	64	3.28	3.66	4.65	0.0	2.278	1.057	0.136	14				0
357	Egg, turkey, whole, fresh, raw	171	13.68	11.88	1.15	0.0	3.632	4.571	1.658	933
358	Egg, duck, whole, fresh, raw	185	12.81	13.77	1.45	0.0	3.681	6.525	1.223	884
359	Egg, goose, whole, fresh, raw	185	13.87	13.27	1.35	0.0	3.595	5.747	1.672	852
360	Egg, quail, whole, fresh, raw	158	13.05	11.09	0.41	0.0	3.557	4.324	1.324	844
	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	Caviar, black and red, granular (Fish,)	252	24.60	17.9	4.00	0.0	4.060	4.631	7.405	588
362	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	8.23	1.92	0.0	1.866	2.129	3.404	479
363	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	2.88	4.89	0.0	0.496	1.046	1.073	439
364	Egg, whole, cooked, hard-boiled	155	12.58	10.61	1.12	0.0	3.267	4.077	1.414	424
365	Egg, whole, raw, fresh	143	12.58	9.94	0.77	0.0	3.099	3.810	1.364	423
366	Roe, mixed species, raw (Fish,)	143	22.32	6.42	1.50	0.0	1.456	1.661	2.656	374
367	Opossum, cooked, roasted (Game meat,)	221	30.20	10.20	0.00	0.0	1.206	3.773	2.983	129
368	Squirrel, cooked, roasted (Game meat,)	173	30.77	4.69	0.00	0.0	0.850	1.330	1.460	121
369	Muskrat, cooked, roasted (Game meat,)	234	30.09	11.74	0.00	0.0				121
370	Beaver, cooked, roasted (Game meat,)	212	34.85	6.96	0.00	0.0	2.070	1.890	1.350	117
371	Deer, cooked, roasted (Game meat,)	158	30.21	3.19	0.00	0.0	1.250	0.880	0.620	112
372	Caribou, cooked, roasted (Game meat,)	167	29.77	4.42	0.00	0.0	1.700	1.330	0.620	109
373	Bass, striped, cooked, dry heat (Fish,)	124	22.73	2.99	0.00	0.0	0.650	0.846	1.005	103
374	Bear, cooked, simmered (Game meat,)	259	32.42	13.39	0.00	0.0	3.54	5.660	2.400	98
375	Raccoon, cooked, roasted (Game meat,)	255	29.20	14.50	0.00	0.0	4.070	5.210	2.090	97
	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	Goose, domesticated, meat only, cooked, roasted	238	28.97	12.67	0.00	0.0	4.560	4.340	1.540	96
377	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	21.92	0.00	0.0	6.870	10.250	2.520	91
378	Duck, domesticated, meat only, cooked, roasted	201	23.48	11.20	0.00	0.0	3.951	3.858	1.487	89
379	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
380	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	4.73	0.00	0.0	1.001	1.835	1.360	87
381	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
382	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
383	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	13.38	0.00	0.0	3.214	5.742	2.662	85
384	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
385	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	28.35	0.00	0.0	9.670	12.900	3.650	84
386	Carp, cooked, dry heat (Fish,)	162	22.86	7.17	0.00	0.0	1.388	2.985	1.835	84
387	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
388	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	15.13	0.00	0.0	[6.460]	[5.909]	[0.712]	83
389	Butterfish, cooked, dry heat (Fish,)	187	22.15	10.28	0.00	0.0				83
390	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	9.73	0.00	0.0	2.840	3.190	2.480	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
391	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
392	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
393	Bass, striped, raw (Fish,)	97	17.73	2.33	0.00	0.0	0.507	0.660	0.784	80
394	Moose, cooked, roasted (Game meat,)	134	29.27	0.97	0.00	0.0	0.290	0.200	0.310	78
395	Boar, wild, cooked, roasted (Game meat,)	160	28.30	4.38	0.00	0.0	1.300	1.710	0.640	77
396	Burbot, cooked, dry heat (Fish,)	115	24.76	1.04	0.00	0.0	0.209	0.170	0.381	77
397	Turkey, all classes, meat only, cooked, roasted	170	29.32	4.97	0.00	0.0	1.459	1.115	1.501	76
398	Bluefish, cooked, dry heat (Fish,)	159	25.69	5.44	0.00	0.0	1.172	2.297	1.358	76
399	Goat, cooked, roasted (Game meat,)	143	27.10	3.03	0.00	0.0	0.930	1.360	0.230	75
400	Elk, cooked, roasted (Game meat,)	146	30.19	1.90	0.00	0.0	0.700	0.480	0.400	73
	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	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	2.85	0.00	0.0	0.744	1.099	0.636	72
402	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	8.13	0.00	0.0	1.257	2.697	3.256	71
403	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	5.82	0.00	0.0	1.619	1.746	1.831	69
404	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	3.69	0.00	0.0	0.780	1.431	1.062	68
405	Horse, cooked, roasted (Game meat,)	175	28.14	6.05	0.00	0.0	1.900	2.120	0.850	68
406	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	4.42	0.00	0.0	0.715	1.197	1.733	67
407	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	1.95	5.13	0.0	0.188	0.172	0.552	67
408	Carp, raw (Fish,)	127	17.83	5.60	0.00	0.0	1.083	2.328	1.431	66
409	Butterfish, raw (Fish,)	146	17.28	8.02	0.00	0.0	3.380	3.380	0.590	65
410	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	1.80	0.00	0.0	0.600	0.550	0.360	61
411	Anchovy, european, raw (Fish,)	131	20.35	4.84	0.00	0.0	1.282	1.182	1.637	60
412	Burbot, raw (Fish,)	90	19.31	0.81	0.00	0.0	0.163	0.133	0.297	60
413	Bluefish, raw (Fish,)	124	20.04	4.24	0.00	0.0	0.915	1.793	1.060	59
414	Catfish, channel, wild, raw (Fish,)	95	16.38	2.82	0.00	0.0	0.722	0.844	0.865	58
415	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	4.30	0.00	0.0	1.054	1.581	1.273	55
	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	Mollusks, oyster, eastern, wild, raw	68	7.05	2.46	3.91	0.0	0.772	0.314	0.968	53
417	Horse, raw (Game meat,)	133	21.39	4.60	0.00	0.0	1.440	1.610	0.650	52
418	Cisco, raw (Fish,)	98	18.99	1.91	0.00	0.0	0.421	0.469	0.613	50
419	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	1.90	4.80	0.0	0.550	0.230	0.809	49
420	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	2.94	0.00	0.0	0.417	0.967	0.940	41
421	Clam, mixed species, raw (Mollusks,)	74	12.77	0.97	2.57	0.0	0.094	0.080	0.282	34
422	Milk, sheep, fluid	108	5.98	7.00	5.36	0.0	4.603	1.724	0.308	27
423	Milk, indian buffalo, fluid	97	3.75	6.89	5.18	0.0	4.597	1.787	0.146	19
424	Milk, human, mature, fluid	70	1.03	4.38	6.89	0.0	2.009	1.658	0.497	14
425	Milk, goat, fluid	69	3.56	4.14	4.45	0.0	2.667	1.109	0.149	11
426	Milk, whole, 3.25% milkfat	60	3.22	3.25	4.52	0.0	1.865	0.812	0.195	10
427	Mollusks, oyster, Pacific, raw	81	9.45	2.30	4.95	0.00	0.510	0.358	0.894	0
428	Fava, in pod, raw (Beans,)	88	7.92	0.73	17.63		0.118	0.104	0.342	0	1	3	18	22
429	Shallots, raw	72	2.50	0.10			0.017	0.014	0.039	0				5
430	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60	1.93	4.47		0.430	0.420	0.710	40
	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	Safflower seed kernels, dried (Seeds,)	517	16.18	38.45	34.29		3.682	4.848	28.223	0
432	Watermelon seed kernels, dried (Seeds,)	557	28.33	47.37	15.31		9.779	7.407	28.094	0
433	Beechnuts, dried (Nuts,)	576	6.20	50.00	33.50		5.719	21.892	20.089	0
434	Pilinuts-canarytree, dried (Nuts,)	719	10.80	79.55	3.98		31.184	37.229	7.605	0
435	Acorns, raw (Nuts,)	387	6.15	23.86	40.75		3.102	15.109	4.596	0
436	Lupins, mature seeds, raw	371	36.17	9.74	40.38		1.156	3.940	2.439	0
437	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14	4.60	58.26		0.902	1.486	2.023	0
438	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62	5.84	14.94		0.825	2.153	1.551	0
439	Radish seeds, sprouted, raw	43	3.81	2.53	3.60		0.767	0.419	1.141	0
440	Triticale	336	13.05	2.09	72.13		0.366	0.211	0.913	0
441	Mothbeans, mature seeds, raw	343	22.94	1.61	61.52		0.364	0.129	0.750	0
442	Ginkgo nuts, raw (Nuts,)	182	4.32	1.68	37.60		0.319	0.619	0.618	0
443	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00	1.38	27.76		0.260	0.476	0.545	0
444	Breadnuttree seeds, raw (Seeds,)	217	5.97	0.99	46.28		0.267	0.126	0.527	0
445	Peas, mature seeds, sprouted, raw	124	8.80	0.68	27.11		0.124	0.061	0.326	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	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83	0.58	4.72		0.083	0.045	0.318	0
447	Lotus seeds, raw (Seeds,)	89	4.13	0.53	17.28		0.088	0.104	0.312	0
448	Chestnuts, chinese, raw (Nuts,)	224	4.20	1.11	49.07		0.164	0.581	0.288	0
449	Squash, winter, hubbard, cooked, baked, without salt	50	2.48	0.62	10.81		0.128	0.046	0.260	0
450	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81	0.55	20.96		0.124	0.044	0.256	0
451	Peppers, hungarian, raw	29	0.80	0.41	6.68		0.046	0.024	0.240	0
452	Squash, winter, spaghetti, raw	31	0.64	0.57	6.91		0.117	0.042	0.239	0
453	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86	0.54	23.71		0.139	0.047	0.231	0
454	Lentils, sprouted, raw	106	8.96	0.55	22.14		0.057	0.104	0.219	0
455	Squash, winter, hubbard, raw	40	2.00	0.50	8.70		0.103	0.036	0.211	0
456	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88	0.76	33.64		0.112	0.399	0.197	0
457	Winged beans, immature seeds, raw	49	6.95	0.87	4.31		0.238	0.250	0.186	0
458	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86	0.32	4.10		0.039	0.024	0.185	0
459	Currants, european black, raw	63	1.40	0.41	15.38		0.034	0.058	0.179	0
460	Broccoli, flower clusters, raw	28	2.98	0.35	5.24		0.054	0.024	0.167	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	Broccoli, leaves, raw	28	2.98	0.35	5.24		0.054	0.024	0.167	0
462	Amaranth leaves, raw	23	2.46	0.33	4.02		0.091	0.076	0.147	0
463	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31	0.66	3.21		0.181	0.189	0.142	0
464	Chestnuts, japanese, raw (Nuts,)	154	2.25	0.53	34.91		0.078	0.278	0.138	0
465	Borage, raw	21	1.80	0.70	3.06		0.170	0.211	0.109	0
466	Seaweed, spirulina, raw	26	5.92	0.39	2.42		0.135	0.034	0.106	0
467	Crabapples, raw	76	0.40	0.30	19.95		0.048	0.012	0.088	0
468	Chicory roots, raw	73	1.40	0.20	17.51		0.048	0.004	0.087	0
469	Squash, summer, scallop, raw	18	1.20	0.20	3.84		0.041	0.015	0.084	0
470	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82	0.19	12.64		0.028	0.101	0.050	0
471	Mountain yam, hawaii, raw	67	1.34	0.10	16.31		0.022	0.004	0.045	0
472	Grapefruit, raw, pink and red, California and Arizona	37	0.50	0.10	9.69		0.014	0.013	0.024	0
473	Pumpkin leaves, raw	19	3.15	0.40	2.33		0.207	0.052	0.022	0
474	Pumpkin flowers, raw	15	1.03	0.07	3.28		0.036	0.009	0.004	0
475	Hyacinth beans, mature seeds, raw	344	23.90	1.39	60.76		0.288			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	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14	0.58	20.70		0.099			0
477	Carissa, (natal-plum), raw	62	0.50	1.30	13.63					0
478	Feijoa, raw	49	1.24	0.78	10.63					0
479	Groundcherries, (cape-gooseberries or poha), raw	53	1.90	0.70	11.20					0
480	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30	0.69	3.29					0
481	Roselle, raw	49	0.96	0.64	11.31					0
482	Fiddlehead ferns, raw	34	4.55	0.40	5.54					0
483	Pitanga, (surinam-cherry), raw	33	0.80	0.40	7.49					0
484	Persimmons, native, raw	127	0.80	0.40	33.50					0
485	Rose-apples, raw	25	0.60	0.30	5.70					0
486	Arrowhead, raw	99	5.33	0.29	20.23					0
487	Java-plum, (jambolan), raw	60	0.72	0.23	15.56					0
488	Oheloberries, raw	280	0.38	0.22	6.84					0
489	Jujube, raw	79	1.20	0.20	20.23					0
490	Purslane, raw	16	1.30	0.10						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
491	Sesbania flower, cooked, steamed, without salt	22	1.14	0.05	5.23					0
492	Sesbania flower, raw	27	1.28	0.04	6.73					0
493	Butterbur, (fuki), raw	14	0.39	0.04	3.61					0
494	Mouse nuts, seedlings (Alaska Native)	104	7.30	1.10	16.30
495	Sea cucumber, yane (Alaska Native)	56	13.00	0.40	0.00
496	Squash, Indian, raw (Navajo)	26	0.52	0.20	5.64
497	Pineapple, raw, traditional varieties (1)	45	0.55	0.13	11.82
498	Mouse nuts, roots (Alaska Native)	81	3.90	0.10	16.10
	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

**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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