The Ultimate Nutrition Tables!

Iron

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

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Walnuts, english (1) (Nuts,)

654

15.23

6.7

98

291

158

346

441

2

3.09

1.586

3.414

 

4.9

1.3

 

2.7

0

 

2

Thyme, dried (Spices,)

276

9.11

37.0

1890

123.60

220

201

814

55

6.18

0.860

7.867

 

4.6

50.0

0

1714.5

0

 

3

Marjoram, dried (Spices,)

271

12.66

40.3

1990

82.71

346

306

1522

77

3.60

1.133

5.433

 

4.5

51.4

0

621.7

0

 

4

Cumin seed (Spices,)

375

17.81

10.5

931

66.36

366

499

1788

168

4.8

0.867

3.333

 

5.2

7.7

 

5.4

0

 

5

Celery seed (Spices,)

392

18.07

11.8

1767

44.9

440

547

1400

160

6.93

1.370

7.567

 

12.1

17.1

 

0.0

0

 

6

Bay leaf (Spices,)

313

7.61

26.3

834

43.00

120

113

529

23

3.70

0.416

8.167

 

2.8

46.5

0

 

0

 

7

Turmeric, ground (Spices,)

354

7.83

21.1

183

41.42

193

268

2525

38

4.35

0.603

7.833

 

4.5

25.9

0

13.4

0

 

8

Savory, ground (Spices,)

272

6.73

45.7

2132

37.88

377

140

1051

24

4.30

0.847

6.100

 

4.6

50.0

0

 

0

 

9

Anise seed ( Spices,)

 

337

17.60

14.6

646

36.96

170

440

1441

16

5.30

0.910

2.300

 

5.0

21.0

 

 

0

 

10

Oregano, dried (Spices,)

265

9.00

42.5

1597

36.80

270

148

1260

25

269

0.633

4.990

 

4.5

2.3

0

621.7

0

 

11

Fenugreek seed (Spices,)

323

23.00

24.6

176

33.53

191

296

770

67

2.50

1.110

1.228

 

6.3

3.0

 

 

0

 

12

Tarragon, dried (Spices,)

295

22.77

7.4

1139

32.30

347

313

3020

62

3.90

0.677

7.967

 

4.4

50.0

0

 

0

 

13

Chervil, dried (Spices,)

237

23.20

11.3

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0

 

0

 

14

Curry powder Ê(Spices,)

 

325

12.66

33.2

478

29.59

254

349

1543

52

4.05

0.815

4.289

 

17.1

11.4

0

99.8

0

 

15

Rosemary, dried (Spices,)

331

4.88

42.6

1280

29.25

220

70

955

50

3.23

0.550

1.867

 

4.6

61.2

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Pepper, black (Spices,)

255

10.95

26.5

437

28.86

194

173

1259

44

1.42

1.127

5.625

34.2

3.1

21.0

0

163.7

0

 

17

Sage, ground (Spices,)

315

10.63

40.3

1652

28.12

428

91

1070

11

4.70

0.757

3.133

 

3.7

32.4

0

1714.5

0

 

18

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

148

25.55

0.0

92

27.96

18

338

628

112

2.73

0.688

1.000

 

64.0

22.1

 

 

67

 

19

Paprika (Spices,)

289

14.76

37.4

177

23.59

185

345

2344

34

4.06

0.607

0.843

 

4.0

71.1

0

80.3

0

 

20

Dill seed (Spices,)

305

15.98

21.1

1516

16.33

256

277

1186

20

5.20

0.780

18.33

 

12.1

21.0

 

 

0

 

21

Coriander seed (Spices,)

298

12.37

41.9

709

16.32

330

409

1267

35

4.70

0.975

1.900

 

26.2

21.0

 

 

0

 

22

Caraway seed (Spices,)

333

19.77

38.0

689

16.23

258

568

1351

17

5.50

0.910

1.300

 

12.1

21.0

 

0.0

0

 

23

Sesame seeds, whole, dried (Seeds,)

573

17.73

11.8

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0

0.0

0

 

24

Chili powder (Spices,)

314

12.26

34.2

278

14.25

170

303

1916

1010

2.70

0.429

2.165

 

6.0

64.1

0

105.7

0

 

25

Clam, mixed species, raw (Mollusks,)

74

12.77

0.0

46

13.98

9

169

314

56

1.37

0.344

0.500

 

24.3

13.0

0

0.2

34

 

26

Cardamom (Spices,)

311

10.76

28.0

383

13.97

229

178

1119

18

7.47

0.383

28.000

 

 

21.0

0

 

0

 

27

Mace, ground (Spices,)

475

6.71

20.2

252

13.90

163

110

463

80

2.30

2.467

1.500

 

2.7

21.0

0

 

0

 

28

Caviar, black and red, granular (Fish,)

252

24.60

0.0

275

11.88

300

356

181

1500

0.95

0.110

0.050

 

65.50

0.0

232

0.6

588

 

29

Spearmint, fresh (1)

44

3.29

6.8

199

11.87

63

60

458

30

1.09

0.240

1.118

 

 

13.3

 

 

0

 

30

Saffron (Spices,)

310

11.43

3.9

111

11.10

264

252

1724

148

1.09

0.328

28.408

 

5.6

80.8

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Mothbeans, mature seeds, raw

343

22.94

 

150

10.85

381

489

1191

30

1.92

0.688

1.820

 

8.2

4.0

 

 

0

 

32

Bear, cooked, simmered (Game meat,)

259

32.42

0.0

5

10.73

23

170

263

71

10.27

0.148

 

 

11.2

0.0

0

1.8

98

 

33

White, mature seeds, raw (Beans,)

333

23.36

15.2

240

10.44

190

301

1795

16

3.67

0.984

1.796

 

12.8

0.0

 

5.6

0

 

34

Grapefruit, raw, pink and red, California and Arizona

37

0.50

 

 

10.08

9

12

147

1

0.07

0.032

0.020

 

 

38.1

 

 

0

 

35

Beaver, cooked, roasted (Game meat,)

212

34.85

0.0

22

10.00

29

292

403

59

2.27

0.189

 

 

43.1

3.0

0

1.6

117

 

36

Mustard seed, yellow

469

24.94

14.7

521

9.98

298

841

682

5

5.70

0.410

1.767

 

133.6

3.0

 

5.4

0

 

37

Poppy seed (Spices,)

525

17.99

19.5

1438

9.76

347

870

719

26

7.9

1.627

6.707

 

13.5

1.0

 

0.0

0

 

38

Mustard seed, ground (Spices,)

508

26.08

12.2

266

9.21

370

828

738

13

6.08

0.645

2.448

 

208.1

7.1

0

5.4

0

 

39

Irishmoss, raw (Seaweed,)

49

1.51

1.3

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

 

5.0

0

 

40

Seaweed, irishmoss, raw

49

1.51

1.3

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

0

5.0

0

 

41

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

6.0

46

8.82

592

1233

809

7

7.81

1.343

4.543

 

9.4

1.9

0

7.3

0

 

42

Cloves, ground (Spices,)

323

5.98

34.2

646

8.68

264

105

1102

243

1.09

0.347

30.033

 

5.9

80.8

0

141.8

0

 

43

Yardlong beans, mature seeds, raw

347

24.33

11.0

138

8.61

338

559

1157

17

3.50

0.879

1.590

 

8.2

1.6

 

 

0

 

44

Cinnamon, ground (Spices,)

247

3.99

53.1

1002

8.32

60

64

431

10

1.83

0.339

17.466

 

3.1

3.8

0

31.2

0

 

45

Pumpkin and squash seed kernels, roasted, without salt (Seeds,)

574

29.84

6.5

52

8.07

550

1174

788

18

7.64

1.275

4.490

 

9.4

1.8

0

4.5

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Pepper, red or cayenne

318

12.01

27.2

148

7.80

152

293

2014

30

2.48

0.373

2.000

 

8.8

76.4

0

80.3

0

 

47

Small white, mature seeds, raw (Beans,)

336

21.11

24.9

173

7.73

183

445

1542

12

2.81

0.635

1.278

 

12.8

0.0

 

 

0

 

48

Amaranth, uncooked

371

13.56

6.7

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0

0.0

0

 

49

Mungo beans, mature seeds, raw

 

341

25.21

18.3

138

7.57

267

379

983

38

3.35

0.981

1.527

 

8.2

0.0

 

 

0

 

50

Lentils, pink, raw

345

24.95

10.8

41

7.56

72

294

578

7

3.90

1.303

1.417

 

8.2

1.7

 

 

0

 

51

Lentils, raw

353

25.80

30.5

56

7.54

122

451

955

6

4.78

0.519

1.330

 

8.3

4.4

 

5.0

0

 

52

Watermelon seed kernels, dried (Seeds,)

557

28.33

 

54

7.28

515

755

648

99

10.24

0.686

1.614

 

 

0.0

 

 

0

 

53

Muskrat, cooked, roasted (Game meat,)

234

30.09

0.0

36

7.10

26

271

320

95

2.27

0.189

0.032

 

14.8

7.0

 

 

121

 

54

Raccoon, cooked, roasted (Game meat,)

255

29.20

0.0

14

7.10

30

261

398

79

2.27

0.189

 

 

18.0

0.0

0

1.7

97

 

55

Allspice, ground ( Spices,)

263

6.09

21.6

661

7.06

135

113

1044

77

1.01

0.553

2.943

 

2.7

39.2

0

 

0

 

56

Yellow, mature seeds, raw (Beans,)

345

22.00

25.1

166

7.01

222

488

1042

12

2.83

0.639

1.286

 

12.8

0.0

 

 

0

 

57

Squirrel, cooked, roasted (Game meat,)

173

30.77

0.0

3

6.81

28

211

352

119

1.78

0.148

0.032

 

15.1

0.0

0

1.4

121

 

58

Mung beans, mature seeds, raw

 

347

23.86

16.3

132

6.74

189

367

1246

15

2.68

0.941

1.035

 

8.2

4.8

 

9.0

0

 

59

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

60

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Cashew nuts, raw (1) (Nuts,)

553

18.22

3.3

37

6.68

292

593

660

12

5.78

2.195

1.655

 

19.9

0.5

 

34.1

0

 

62

Mollusks, oyster, eastern, wild, raw

68

7.05

0.0

45

6.66

47

135

156

211

90.81

4.452

0.367

 

63.7

3.7

0

0.1

53

 

63

Dill weed, fresh

43

3.46

2.1

208

6.59

55

66

738

61

0.91

0.146

1.264

 

 

85.0

 

 

0

 

64

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

631

20.45

11.6

60

6.36

345

667

370

47

6.73

1.400

1.440

 

34.4

0.0

0

0.0

0

 

65

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

364

19.30

17.4

105

6.24

115

366

875

24

3.43

0.847

2.204

 

8.2

4.0

 

9.0

0

 

66

Parsley, raw

36

2.97

3.3

138

6.20

50

58

554

56

1.07

0.149

0.160

 

0.1

133.0

0

1640.0

0

 

67

Caribou, cooked, roasted (Game meat,)

167

29.77

0.0

22

6.17

27

233

310

60

5.26

0.263

0.087

 

13.6

3.0

0

1.4

109

 

68

Cashew nuts, dry roasted, without salt added (Nuts,)

574

15.31

3.0

45

6.00

260

490

5.65

16

5.60

2.22

0.826

 

11.7

0.0

 

34.7

0

 

69

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

0.0

46

5.95

30

306

190

160

2.10

0.220

0.220

 

92.8

12.0

 

0.6

439

 

70

Flaxseed (Seeds,)

534

18.29

27.3

255

5.73

392

642

813

30

4.34

1.220

2.482

 

25.4

0.6

0

4.3

0

 

71

Pine nuts, dried (1) (Nuts,)

673

13.69

3.7

16

5.53

251

575

597

2

6.45

1.324

8.802

 

0.7

0.8

 

53.9

0

 

72

Great northern, mature seeds, raw (Beans,)

339

21.86

20.2

175

5.47

189

447

1387

14

2.31

0.837

1.423

 

12.9

5.3

 

6.0

0

 

73

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

5.5

100

5.40

440

800

1350

25

6.00

1.200

2.181

 

 

9.0

0

 

0

 

74

Wheat, soft white

340

10.69

12.7

34

5.37

90

402

435

2

3.46

0.426

3.406

 

 

0.0

0

1.9

0

 

75

Sunflower seed kernels, dried (Seeds,)

584

20.78

8.6

78

5.25

325

660

645

9

5.00

1.800

1.950

 

53.0

1.4

0

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

76

Pigeon peas (red gram), mature seeds, raw

343

21.70

15.0

130

5.23

183

367

1392

17

2.76

1.057

1.791

 

8.2

0.0

 

 

0

 

77

Mollusks, oyster, Pacific, raw

81

9.45

0.00

8

5.11

22

162

168

106

16.62

1.576

0.643

 

77.0

8

 

 

0

 

78

Hyacinth beans, mature seeds, raw

344

23.90

 

130

5.10

283

372

1235

21

9.30

1.335

1.573

 

8.2

0.0

 

 

0

 

79

Peppermint, fresh

70

3.75

8.0

243

5.08

80

73

569

31

1.11

0.329

1.176

 

 

31.8

 

 

0

 

80

Horse, cooked, roasted (Game meat,)

175

28.14

0.0

8

5.03

25

247

379

55

3.82

0.171

0.022

 

13.5

2.0

 

 

68

 

81

Black, mature seeds, raw (Beans,)

341

21.60

15.2

123

5.02

171

352

1483

5

3.65

0.841

1.060

 

3.2

0.0

0

5.6

0

 

82

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

335

23.03

24.7

127

5

156

372

1332

6

3.63

0.794

0.920

 

12.7

0.0

 

 

0

 

83

Adzuki, mature seeds, raw (Beans,)

329

19.87

12.7

66

4.98

127

381

1254

5

5.04

1.094

1.730

 

3.1

0.0

 

 

0

 

84

Safflower seed kernels, dried (Seeds,)

517

16.18

 

78

4.9

353

644

687

3

5.05

1.747

2.014

 

 

0.0

 

 

0

 

85

Oats

389

16.89

10.6

54

4.72

177

523

429

2

3.97

0.626

4.916

 

 

0.0

 

 

0

 

86

Hazelnuts or filberts (1) (Nuts,)

628

14.95

9.7

114

4.70

163

290

680

0

2.45

1.725

6.175

 

24.

6.3

 

14.2

0

 

87

Opossum, cooked, roasted (Game meat,)

221

30.20

0.0

17

4.64

34

278

438

58

2.28

0.189

 

 

18.2

0.0

0

1.6

129

 

88

Peanuts, all types, raw

5.67

25.80

8.5

92

4.58

168

376

705

18

3.27

1.144

1.934

 

7.2

0.0

0

0.0

0

 

89

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

117

8.14

 

40

4.58

82

120

337

7

2.85

0.341

0.482

 

2.8

0.

 

 

0

 

90

Quinoa, uncooked

368

14.12

7.0

47

4.57

197

457

563

5

3.10

0.590

2.033

 

8.5

 

0

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

91

Almonds, dry roasted, without salt added (Nuts,)

597

22.09

11.8

266

4.51

286

489

746

1

3.54

1.170

2.620

 

2.8

0.0

 

0.0

0

 

92

Deer, cooked, roasted (Game meat,)

158

30.21

0.0

7

4.47

24

226

335

54

2.75

0.300

0.046

 

12.9

0.0

 

 

112

 

93

Spelt, uncooked

338

14.57

10.7

27

4.44

136

401

388

8

3.28

0.511

2.983

 

11.7

0.0

 

3.6

0

 

94

Peas, split, mature seeds, raw

341

24.55

25.5

55

4.43

115

366

981

15

3.01

0.866

1.391

 

1.6

1.8

0

14.5

0

 

95

Kamut, uncooked

 

337

14.70

9.1

24

4.41

134

386

446

6

3.68

0.522

2.860

 

69.3

 

 

1.8

 

 

96

Hazelnuts or filberts, dry roasted, without salt added (Nuts,)

646

15.03

9.4

123

4.38

173

310

755

0

2.50

1.750

5.550

 

4.1

3.8

 

 

0

 

97

Lupins, mature seeds, raw

371

36.17

 

176

4.36

198

440

1013

15

4.75

1.022

2.382

 

8.2

4.8

0

 

0

 

98

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

147

10.62

 

142

4.33

54

153

280

13

1.44

0.773

1.199

 

2.9

0.0

 

 

0

 

99

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

72

8.25

0.0

45

4.33

46

136

168

244

73.60

3.455

0.288

 

71.7

4.1

 

 

49

 

100

Moose, cooked, roasted (Game meat,)

134

29.27

0.0

6

4.22

24

176

334

69

3.68

0.079

0.009

 

12.8

5.0

0

1.2

78

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

101

Pistachio nuts, dry roasted, without salt added (Nuts,)

571

21.35

10.3

110

4.20

120

485

1042

10

2.30

1.325

1.275

 

9.3

2.3

 

13.2

0

 

102

Pistachio nuts, raw (1) (Nuts,)

557

20.61

10.3

107

4.15

121

490

1025

1

2.20

1.300

1.200

 

7.0

5.0

 

 

0

 

103

Egg, turkey, whole, fresh, raw

171

13.68

0.0

99

4.10

13

170

142

151

1.58

0.062

0.038

 

34.3

0.0

 

 

933

 

104

Butternuts, dried (Nuts,)

612

24.90

4.7

53

4.02

237

446

421

1

3.13

0.450

6.560

 

17.2

3.2

 

 

0

 

105

Horseradish-tree leafy tips, raw

64

9.40

2.0

185

4.00

147

112

337

9

0.60

0.105

1.063

 

0.9

51.7

0

 

0

 

106

Egg, duck, whole, fresh, raw

185

12.81

0.0

64

3.85

17

220

222

146

1.41

0.062

0.038

 

36.4

0.0

 

0.4

884

 

107

Horse, raw (Game meat,)

133

21.39

0.0

6

3.82

24

221

360

53

2.9

0.144

0.019

 

10.1

1.0

 

 

52

 

108

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

582

19.33

11.1

70

3.80

129

1155

850

3

5.29

1.830

2.110

 

79.3

1.4

0

2.7

0

 

109

Goat, cooked, roasted (Game meat,)

143

27.10

0.0

17

3.73

0

201

405

86

5.27

0.303

0.042

 

11.8

0.0

0

1.2

75

 

110

Almonds (1,2) (Nuts,)

575

21.22

12.2

264

3.72

268

484

705

1

3.08

0.996

2.285

 

2.5

0.0

 

0.0

0

 

111

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

139

9.73

6.3

90

3.70

63

113

561

6

1.38

0.287

0.636

 

1.3

0.0

 

3.5

0

 

112

Macadamia nuts, raw (1) (Nuts,)

718

7.91

8.6

85

3.69

130

188

368

5

1.30

0.756

4.131

 

3.6

1.2

 

 

0

 

113

Breadfruit seeds, raw (Seeds,)

191

7.40

5.2

36

3.67

54

175

941

25

0.90

1.148

0.142

 

 

6.6

 

 

0

 

114

Egg, quail, whole, fresh, raw

158

13.05

0.0

64

3.65

13

226

132

141

1.47

0.062

0.038

 

32.0

0.0

 

0.3

844

 

115

Egg, goose, whole, fresh, raw

185

13.87

0.0

60

3.64

16

208

210

138

1.33

0.062

0.038

 

36.9

0.0

 

0.4

852

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

116

Elk, cooked, roasted (Game meat,)

146

30.19

0.0

5

3.63

24

180

328

61

3.16

0.142

0.013

 

13.0

0.0

 

 

73

 

117

Pilinuts-canarytree, dried (Nuts,)

719

10.80

 

145

3.53

302

575

507

3

2.97

0.958

2.313

 

 

0.6

 

 

0

 

118

Pinon Nuts, roasted (Navajo)

541

7.41

43.4

18

3.53

152

345

458

310

2.89

0.654

1.740

 

 

0.0

 

 

 

 

119

Bison, top sirloin, separable lean only, 1" steak,

cooked, broiled (Game meat,)

171

28.05

0.0

5

3.47

27

253

387

53

5.11

0.211

0.013

 

41.2

0.0

 

 

86

 

120

French, mature seeds, raw (Beans,)

343

18.81

25.2

186

3.40

188

304

1316

18

1.90

0.440

1.200

 

12.9

4.6

 

 

0

 

121

Jerusalem-artichokes, raw

73

2.00

1.6

14

3.40

17

78

429

4

0.12

0.140

0.060

 

0.7

4.0

 

0.1

0

 

122

Olives, ripe, canned (jumbo-super colossal)

81

0.97

2.5

94

3.32

4

3

9

898

0.22

0.226

0.020

 

0.9

1.5

 

1.4

0

 

123

Borage, raw

21

1.80

 

93

3.30

52

53

470

80

0.20

0.130

0.349

 

0.9

35.0

 

 

0

 

124

Currants, zante, dried

283

4.08

6.8

86

3.26

41

125

892

8

0.66

0.468

0.469

 

0.7

4.7

 

3.3

0

 

125

Anchovy, european, raw (Fish,)

131

20.35

0.0

147

3.25

41

174

383

104

1.72

0.211

0.070

 

36.5

0.0

 

0.1

60

 

126

Wheat, soft red winter

331

10.35

12.5

27

3.21

126

493

397

2

2.63

0.450

4.391

 

 

0.0

0

 

0

 

127

Lentils, sprouted, raw

106

8.96

 

25

3.21

37

173

322

11

1.51

0.352

0.506

 

0.6

16.5

 

 

0

 

128

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

2.7

43

3.20

38

79

438

8

0.20

0.133

0.355

 

0.9

1.0

0

108.00

0

 

129

Basil, fresh

23

3.15

1.6

177

3.17

64

56

295

4

0.81

0.385

1.148

 

0.3

18.0

 

414.8

0

 

130

Lima beans, immature seeds, raw

113

6.84

4.9

34

3.14

58

136

467

8

0.78

0.318

1.215

 

1.8

23.4

 

5.6

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

131

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

 

3

3.14

104

150

304

10

0.59

0.164

0.527

 

2.8

1.0

 

 

0

 

132

Walnuts, black, dried (Nuts,)

618

24.06

6.8

61

3.12

201

513

523

2

3.37

1.360

3.896

 

17.0

1.7

 

2.7

0

 

133

Dandelion greens, raw

45

2.70

3.5

187

3.10

36

66

397

76

0.41

0.171

0.342

 

0.5

35.0

 

778.4

0

 

134

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

238

23.77

0.0

13

3.08

22

205

341

73

5.14

0.146

0.010

 

30.0

0.0

 

 

83

 

135

Pine nuts, pinyon, dried (Nuts,)

629

11.57

10.7

8

3.06

234

35

628

72

4.28

1.035

4.333

 

 

2.0

 

 

0

 

136

Nutmeg, ground (Spices,)

525

5.84

20.8

184

3.04

183

213

350

16

2.15

1.027

2.900

 

1.6

3.0

0

0.0

0

 

137

Millet, raw

378

11.02

8.5

8

3.01

114

285

195

5

1.68

0.750

1.632

 

2.7

0.0

0

0.9

0

 

138

Kale, scotch, raw

42

2.80

1.7

205

3.00

88

62

450

70

0.37

0.243

0.648

 

0.9

130.0

 

 

0

 

139

Chickpeas (garbanzo beans, bengal gram), mature seeds,

cooked, boiled, without salt

164

8.86

7.6

49

2.89

48

168

291

7

1.53

0.352

1.030

 

3.7

1.3

 

4.0

0

 

140

Goose, domesticated, meat only, cooked, roasted

238

28.97

0.0

14

2.87

25

309

388

76

3.17

0.276

0.024

 

25.5

0.0

 

 

96

 

141

Seaweed, kelp, raw

43

1.68

1.3

168

2.85

121

42

89

233

1.23

0.130

0.200

 

0.7

3.0

0

66.0

0

 

142

Beans, small white, mature seeds, cooked, boiled, without salt

142

8.97

10.4

73

2.84

68

169

463

2

1.09

0.149

0.510

 

1.3

0.0

 

 

0

 

143

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

0.0

13

2.83

22

270

329

70

2.62

0.264

0.023

 

21.8

0.0

3

5.1

91

 

144

Tamarinds, raw

239

2.80

5.1

74

2.80

92

113

628

28

0.10

0.086

 

 

1.3

3.5

 

2.8

0

 

145

Pecans, dry roasted, without salt added (Nuts,)

710

9.50

9.4

72

2.80

132

293

424

1

5.07

1.167

3.933

 

4.0

0.7

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

146

Seaweed, spirulina, raw

26

5.92

 

12

2.79

19

11

127

98

0.20

0.597

0.186

 

0.7

0.9

0

 

0

 

147

Spinach, raw

23

2.86

2.2

99

2.71

79

49

558

79

0.53

0.130

0.897

 

1.0

28.1

0

482.9

0

 

148

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

74

9.60

 

19

2.70

 

 

 

61

 

 

 

 

 

0.6

 

 

40

 

149

Duck, domesticated, meat only, cooked, roasted

201

23.48

0.0

12

2.70

20

203

252

65

2.60

0.231

0.019

 

22.4

0.0

4

3.8

89

 

150

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

0.0

11

2.70

16

156

204

59

1.86

0.227

0.019

 

20.0

0.0

3

5.1

84

 

151

Beef, composite of trimmed retail cuts, separable lean and fat,

trimmed to 1/8" fat, all grades, cooked

291

26.42

0.0

9

2.68

23

208

319

63

6.00

0.112

0.015

22.4

19.8

0.0

13

1.8

87

 

152

Macadamia nuts, dry roasted, without salt added (Nuts,)

718

7.79

8.0

70

2.65

118

198

363

4

1.29

0.570

3.036

 

11.7

0.7

 

0.0

0

 

153

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

118

8.29

3.8

42

2.64

98

181

315

5

1.08

0.225

0.487

 

2.8

0.4

 

 

0

 

154

Rye

338

10.34

15.1

24

2.63

110

332

510

2

2.65

0.367

2.577

 

13.9

0.0

0

5.9

0

 

155

Raisins, seeded

296

2.52

6.8

28

2.59

30

75

825

28

0.18

0.302

0.267

 

0.6

5.4

0

 

0

 

156

Beet greens, raw

22

2.20

3.7

117

2.57

70

41

762

226

0.38

0.191

0.191

0.391

0.9

30.0

 

400.0

0

 

157

Triticale

336

13.05

 

37

2.57

130

358

332

5

3.45

0.457

3.210

 

 

0.0

0

 

0

 

158

Arrowhead, raw

99

5.33

 

10

2.57

51

174

922

22

0.28

0.171

0.360

 

0.7

1.1

 

 

0

 

159

Pecans (1)

691

9.17

9.6

70

2.53

121

277

410

0

4.53

1.200

4.500

10.0

3.8

1.1

 

3.5

0

 

160

Barley, pearled, raw

352

9.91

15.6

29

2.50

79

221

280

9

2.13

0.42

1.322

 

37.7

0.0

0

2.2

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

161

Persimmons, native, raw

127

0.80

 

27

2.50

 

26

310

1

 

 

 

 

 

66.0

 

 

0

 

162

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

144

9.16

10.4

62

2.48

74

183

325

5

1.06

0.186

0.455

 

1.3

1.8

 

 

0

 

163

Buckwheat groats, roasted, dry

346

11.73

10.3

17

2.47

221

319

320

11

2.42

0.624

1.618

 

8.4

0.0

0

 

0

 

164

Beechnuts, dried (Nuts,)

576

6.20

 

1

2.46

0

0

1017

38

0.36

0.670

1.341

 

 

15.5

 

 

0

 

165

Lima beans, immature seeds, cooked, boiled, drained, without

salt

123

6.81

5.3

32

2.45

74

130

570

17

0.79

0.305

1.252

 

2.0

10.1

 

6.2

0

 

166

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

7.5

160

2.43

376

725

659

3

4.06

1.743

1.223

 

1917.0

0.7

 

0.00

0

 

167

Coconut meat, raw (1) (Nuts,)

354

3.33

9.0

14

2.43

32

113

356

20

1.10

0.435

1.500

 

10.1

3.3

 

0.2

0

 

168

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

140

8.23

10.5

69

2.36

53

144

389

0

1.03

0.210

0.527

2.2

2.9

0.9

 

0.6

 

 

169

Amaranth leaves, raw

23

2.46

 

215

2.32

55

50

611

20

0.90

0.162

0.885

 

0.9

43.3

 

1140.0

0

 

170

Horseradish-tree, leafy tips, cooked, boiled, drained, without

salt

60

5.27

2.0

151

2.32

151

67

344

9

0.49

0.086

0.868

 

0.9

31.0

0

108.0

0

 

171

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

149

9.06

5.3

52

2.3

65

165

508

2

0.96

0.271

0.548

 

1.4

0.0

 

3.7

0

 

172

Coconut cream, raw (liquid expressed from grated meat) (Nuts,)

330

3.63

2.2

11

2.28

28

122

325

4

0.96

0.378

1.304

 

 

2.8

 

 

0

 

173

Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)

197

29.06

0.0

19

2.27

21

263

383

47

2.27

0.189

0.032

 

38.5

0.0

 

 

82

 

174

Chard, swiss, cooked, boiled, drained, without salt

hard, swiss, cooked, boiled, drained, without salt

20

1.88

2.1

58

2.26

86

33

549

179

0.33

0.163

0.3314

 

0.9

18.0

 

327.3

0

 

175

Peanuts, all types, dry-roasted, without salt

585

23.68

8.0

54

2.26

176

358

658

6

3.31

0.671

2.083

 

7.5

0.0

0

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

176

Peas, mature seeds, sprouted, raw

124

8.80

 

36

2.26

56

165

381

20

1.05

0.272

0.438

 

0.6

10.4

0

 

0

 

177

Taro leaves, raw

42

4.98

3.7

107

2.25

45

60

648

3

0.41

0.270

0.714

 

0.9

52.0

0

108.6

0

 

178

Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled

273

25.38

0.0

35

2.25

19

185

275

81

6.14

0.069

0.009

22.4

21.4

0.0

 

3.0

82

 

179

Pumpkin leaves, raw

19

3.15

 

39

2.22

38

104

436

11

0.20

0.133

0.355

 

0.9

11.0

0

 

0

 

180

Kidney, all types, mature seeds, cooked, boiled, without

salt (Beans,)

127

8.67

6.4

35

2.22

42

138

405

1

1.00

0.216

0.430

 

1.1

1.2

 

8.4

0

 

181

Arrowroot, raw

65

4.24

1.3

6

2.22

25

98

454

26

0.63

0.121

0.174

 

0.7

1.9

 

 

0

 

182

Buckwheat

343

13.25

10.0

18

2.20

231

347

460

1

2.40

1.100

1.300

 

8.3

0.0

0

 

0

 

183

Rowal, raw

111

2.30

6.2

15

2.20

32

52

131

4

0.43

1.060

0.155

 

 

25.8

 

 

 

 

184

Seaweed, wakame, raw

45

3.03

0.5

150

2.18

107

80

50

872

0.38

0.284

1.400

 

0.7

3.0

0

5.3

0

 

185

Broccoli raab, raw

22

3.17

2.7

108

2.14

22

73

196

33

0.77

0.042

0.395

 

1.0

20.2

 

224.0

 

 

186

Wheat, sprouted

198

7.49

1.1

28

2.14

82

200

169

16

1.65

0.261

1.858

 

42.5

2.6

0

 

0

 

187

Asparagus, raw

20

2.20

2.1

24

2.14

14

52

202

2

0.54

0.189

0.158

 

2.3

5.6

 

41.6

0

 

188

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

7.0

68

2.13

50

165

391

2

0.88

0.247

0.518

 

4.1

1.3

 

 

0

 

189

Hickorynuts, dried (Nuts,)

657

12.72

6.4

61

2.12

173

336

436

1

4.31

0.738

4.610

 

8.1

2.0

 

 

0

 

190

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

131

26.83

0.0

15

2.12

33

220

313

56

2.54

0.178

 

 

12.0

0.0

 

 

61

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

191

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

61

1.50

1.8

59

2.10

28

35

180

20

0.12

0.120

0.481

 

1.0

12.0

 

47.0

0

 

192

Amaranth grain, cooked

102

3.80

2.1

47

2.10

65

148

135

6

0.86

0.149

0.854

 

5.5

 

 

 

 

 

193

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

132

8.86

 

27

2.10

70

140

355

1

1.12

0.209

0.444

 

1.2

0.0

 

 

0

 

194

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

 

98

2.09

68

67

1183

31

1.13

1.444

0.178

 

 

27.4

 

 

0

 

195

Cranberry (roman), mature seeds, cooked, boiled,

without salt (Beans,)

136

9.34

10.0

50

2.09

50

135

387

1

1.14

0.231

0.370

 

1.3

0.0

 

 

0

 

196

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

143

9.01

9.0

46

2.09

50

147

436

1

0.98

0.219

0.453

2.2

6.2

0.8

 

3.5

0

 

197

Balsam-pear (bitter gourd), leafy tips, raw

30

5.30

 

84

2.04

85

99

608

11

0.30

0.201

0.536

 

0.9

88.0

 

 

0

 

198

Kamut, cooked

 

146

6.45

3.9

10

2.01

56

177

202

6

1.77

0.248

1.215

 

 

 

 

 

0

 

199

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

128

7.52

7.3

28

2.00

52

168

532

8

1.77

0.298

0.573

 

1.2

0.0

 

 

0

 

200

Purslane, raw

16

1.30

 

65

1.99

68

44

494

45

0.17

0.113

0.303

 

0.9

21.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

201

Wild rice, raw

357

14.73

6.2

21

1.96

177

433

427

7

5.96

0.524

1.329

 

2.8

0.0

0

1.9

0

 

202

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

28

1.90

1.2

132

1.93

57

38

274

45

0.24

0.156

0.417

 

0.9

52.8

 

 

0

 

203

Bass, freshwater, mixed species, cooked, dry heat (Fish,)

146

24.18

0.0

103

1.91

38

256

456

90

0.83

0.119

1.140

 

16.2

2.1

 

 

87

 

204

Raisins, seedless

299

3.07

3.7

50

1.88

32

101

749

11

0.22

0.318

0.299

233.9

6

2.3

0

3.5

0

 

205

Seaweed, agar, raw

26

0.54

0.5

54

1.86

67

5

226

9

0.58

0.061

0.373

 

0.7

0.0

0

2.3

0

 

206

Mulberries, raw

43

1.44

1.7

39

1.85

18

38

194

10

0.12

0.060

 

 

0.6

36.4

 

7.8

0

 

207

Egg, whole, raw, fresh

143

12.58

0.0

53

1.83

12

191

134

140

1.11

0.102

0.038

1.1

31.7

0.0

35

0.3

423

 

208

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

2.9

140

1.80

24

42

232

44

0.28

0.115

0.230

 

0.3

18.0

 

551.4

0

 

209

Seaweed, laver, raw

35

5.81

0.3

70

1.80

2

58

356

48

1.05

0.264

0.988

 

0.7

39.0

0

4.0

0

 

210

Chard, swiss, raw

19

1.80

1.6

51

1.80

81

46

379

213

0.36

0.179

0.366

 

0.9

30.0

 

830.0

0

 

211

Raisins, golden seedless

302

3.39

4.0

53

1.79

35

115

746

12

0.32

0.363

0.308

 

0.7

3.2

0

3.5

0

 

212

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

208

28.10

0.0

26

1.79

25

203

280

68

2.98

0.093

0.021

20.9

32.9

0.0

1

0.9

82

 

213

Turkey, all classes, meat only, cooked, roasted

170

29.32

0.0

25

1.78

26

213

298

70

3.10

0.094

0.021

 

36.8

0.0

8

3.7

76

 

214

Coriander (cilantro) leaves, raw

23

2.13

2.8

67

1.77

26

48

521

46

0.50

0.225

0.426

 

0.9

27.0

 

310.0

0

 

215

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

 

46

1.73

54

99

715

27

0.25

0.472

0.854

 

 

26.7

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

216

Garlic, raw

149

6.36

2.1

181

1.70

25

153

401

17

1.16

0.299

1.672

 

14.2

31.2

0

1.7

0

 

217

Kale, raw

50

3.30

2.0

135

1.70

34

56

447

43

0.44

0.290

0.774

 

0.9

120.0

 

817.0

0

 

218

Pimento, canned

23

1.10

1.9

6

1.68

6

17

158

14

0.19

0.049

0.092

 

0.2

84.9

0

8.3

0

 

219

Spelt, cooked

127

5.50

3.9

10

1.67

49

150

143

5

1.25

0.215

1.091

 

4.0

0.0

 

 

0

 

220

Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)

230

2.29

2.2

16

1.64

37

100

263

15

0.67

0.266

0.916

 

6.2

2.8

 

0.1

0

 

221

Lima, immature seeds, canned, regular pack, solids and

liquids (Beans,)

71

4.07

3.6

28

1.61

34

71

285

252

0.64

0.162

0.700

 

1.1

7.3

 

 

0

 

222

Abiyuch, raw

69

1.50

5.3

8

1.61

24

47

304

20

0.31

0.057

0.182

 

 

54.1

 

 

 

 

223

Pigeonpeas, immature seeds, raw

136

7.20

5.1

42

1.60

68

127

552

5

1.04

0.134

0.574

 

1.5

39.0

 

24.0

0

 

224

Elderberries, raw

73

0.66

7.0

38

1.60

5

39

280

6

0.11

0.061

 

 

0.6

36.0

 

 

0

 

225

Passion-fruit, (granadilla), purple, raw

97

2.20

10.4

12

1.60

29

68

348

28

0.10

0.086

 

 

0.6

30.0

 

0.7

0

 

226

Carp, cooked, dry heat (Fish,)

162

22.86

0.0

52

1.59

38

531

427

63

1.90

0.073

0.050

 

16.2

1.6

 

 

84

 

227

Tapioca, pearl, dry

358

0.19

0.9

20

1.58

1

7

11

1

0.12

0.020

0.110

 

0.8

0.0

0

0.0

0

 

228

Fava, in pod, raw (Beans,)

88

7.92

 

37

1.55

33

129

332

25

1.00

0.402

0.661

 

0.8

3.7

 

 

0

 

229

Currants, european black, raw

 

63

1.40

 

55

1.54

24

59

322

2

0.27

0.086

0.256

 

 

181.0

 

 

0

 

230

Mustard spinach, (tendergreen), raw

22

2.20

2.8

210

1.50

11

28

449

21

0.17

0.075

0.407

 

0.8

130.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

231

Winged beans, immature seeds, raw

49

6.95

 

84

1.50

34

37

223

4

0.39

0.051

0.218

 

1.5

18.3

 

 

0

 

232

Broadbeans (fava beans), mature seeds, cooked, boiled, without

salt

110

7.60

5.4

36

1.50

43

125

268

5

1.01

0.259

0.421

 

2.6

0.3

 

2.9

0

 

233

Broadbeans (fava beans), mature seeds, cooked, boiled, without

salt

110

7.60

5.4

36

1.50

43

125

268

5

1.01

0.259

0.421

 

2.6

0.3

 

2.9

0

 

234

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

114

18.86

0.0

80

1.49

30

200

356

70

0.65

0.093

0.889

 

12.6

2.0

 

 

68

 

235

Quinoa, cooked

120

4.40

2.8

17

1.49

64

152

172

7

1.09

0.192

0.631

 

2.8

0.0

 

 

0

 

236

Rice, white, medium-grain, cooked

130

2.38

0.3

3

1.49

13

37

29

0

0.42

0.038

0.377

 

7.5

0.0

0

 

0

 

237

Roselle, raw

49

0.96

 

215

1.48

51

37

208

6

 

 

 

 

 

12.0

 

 

0

 

238

Scallions or onions, spring (includes tops and bulb), raw

32

1.83

2.6

72

1.48

20

37

276

16

0.39

0.083

0.160

 

0.6

18.8

0

207.0

0

 

239

Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)

361

7.90

19.2

27

1.47

86

229

553

25

6.33

0.073

0.937

 

0.7

 

 

 

0

 

240

Arugula, raw

25

2.58

1.6

160

1.46

47

52

369

27

0.47

0.076

0.321

 

0.3

15.0

 

108.6

0

 

241

Mustard greens, raw

26

2.7

3.3

103

1.46

32

43

354

25

0.20

0.1447

0.480

 

0.9

70.0

 

497.3

0

 

242

Chestnuts, japanese, raw (Nuts,)

154

2.25

 

31

1.45

49

72

329

14

1.10

0.562

1.591

 

 

26.3

 

 

0

 

243

Chestnuts, chinese, raw (Nuts,)

224

4.20

 

18

1.41

84

96

447

3

0.87

0.363

1.601

 

 

36.0

 

 

0

 

244

Brussels sprouts, raw

43

3.38

3.8

42

1.40

23

69

389

25

0.42

0.070

0.337

 

1.6

85.0

 

177.0

0

 

245

Barley, pearled, cooked

123

2.26

3.8

11

1.33

22

54

93

3

0.82

0.105

0.259

 

8.6

0.0

0

0.8

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

246

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

1.9

54

1.32

30

42

284

122

0.16

0.021

0.143

 

0.9

16.0

 

 

0

 

247

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

0.8

59

1.31

60

135

355

10

1.04

0.330

0.710

 

0.6

8.3

0

70.6

0

 

248

Fiddlehead ferns, raw

34

4.55

 

32

1.31

34

101

370

1

0.83

0.320

0.510

 

 

26.6

 

 

0

 

249

Carissa, (natal-plum), raw

62

0.50

 

11

1.31

16

7

260

3

 

0.210

 

 

 

38.0

 

 

0

 

250

Artichokes, (globe or french), raw

47

3.27

5.4

44

1.28

60

90

370

94

0.49

0.231

0.256

 

0.2

11.7

 

14.8

0

 

251

Carp, raw (Fish,)

127

17.83

0.0

41

1.24

29

415

333

49

1.48

0.057

0.042

 

12.6

1.6

 

0.1

66

 

252

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

 

13

1.35

1.1

35

1.24

13

33

238

5

0.20

0.016

0.179

 

0.6

3.7

 

102.3

0

 

253

Lambsquarters, raw

 

43

4.20

4.0

309

1.20

34

72

452

43

0.44

0.293

0.782

 

0.9

80.0

0

 

0

 

254

Shallots, raw

72

2.50

 

37

1.20

21

60

334

12

0.40

0.088

0.292

 

1.2

8.0

0

 

0

 

255

Lettuce, red leaf, raw

16

1.33

0.9

33

1.20

12

28

187

25

0.20

0.028

0.203

 

1.5

3.7

 

140.3

 

 

256

Peppers, hot chili, green, raw

40

2.00

1.5

18

1.20

25

46

340

7

0.30

0.174

0.237

 

0.5

242.5

 

14.3

0

 

257

Rice, white, long-grain, regular, cooked

130

2.69

0.4

10

1.20

12

43

35

1

0.49

0.069

0.472

41.1

7.5

0.0

0

0.0

0

 

258

Egg, whole, cooked, hard-boiled

155

12.58

0.0

50

1.19

10

172

126

124

1.05

0.013

0.026

4.8

30.8

0.0

 

0.3

424

 

259

Collards, cooked, boiled, drained, without salt

26

2.11

2.8

140

1.16

20

30

116

16

0.23

0.038

0.436

 

0.5

18.2

 

440.0

0

 

260

Lotus root, raw

74

2.60

4.9

45

1.16

23

100

556

40

0.39

0.257

0.261

 

0.7

44.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

261

Burbot, cooked, dry heat (Fish,)

115

24.76

0.0

64

1.15

41

256

518

124

0.97

0.256

0.897

 

16.2

0.0

 

 

77

 

262

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

160

28.30

0.0

16

1.12

27

134

396

60

3.01

0.056

 

 

13.0

0.0

0

1.4

77

 

263

Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked

238

26.36

0.0

20

1.11

24

221

341

57

3.06

0.090

0.010

 

42.0

0.1

38

0.0

88

 

264

Turnip greens, raw

32

1.50

3.2

190

1.10

31

42

296

40

0.19

0.350

0.466

 

1.2

60.0

 

251.0

0

 

265

Cowpeas (blackeyes), immature seeds, raw

90

2.95

5.0

126

1.10

51

53

431

4

1.01

0.130

0.560

 

2.30

2.5

0

 

0

 

266

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained,

without salt

31

0.81

1.0

30

1.10

14

17

87

10

0.06

0.062

0.247

 

0.5

4.2

 

25.4

0

 

267

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

38

5.31

 

61

1.09

30

25

274

4

0.28

0.037

0.158

 

1.1

9.8

 

 

0

 

268

Mushrooms, enoki, raw

 

44

2.56

2.7

1

1.09

16

109

368

3

0.61

0.091

0.079

 

2.2

0.0

 

0.0

0

 

269

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

129

7.05

9.4

63

1.08

56

102

370

6

0.64

0.115

0.382

 

1.2

1.2

 

 

0

 

270

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

124

22.73

0.0

19

1.08

51

254

328

88

0.51

0.040

0.019

 

46.8

0.0

 

 

103

 

271

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

140

26.69

0.0

60

1.07

107

285

576

69

0.53

0.035

0.020

 

46.8

0.0

 

 

41

 

272

Chicken, broilers or fryers, breast, meat and skin, cooked,

roasted

197

29.80

0.0

14

1.07

27

2114

245

71

1.02

0.050

0.018

 

24.7

0.0

5

0.3

84

 

273

Cabbage, chinese (pak-choi), cooked, boiled, drained, without

salt

 

12

1.56

1.0

93

1.04

11

29

371

34

0.17

0.019

0.144

 

0.4

26.0

 

34.0

0

 

274

Small white, mature seeds, raw (Beans,)

31

1.82

3.4

37

1.04

25

38

209

6

0.24

0.069

0.214

 

0.6

16.3

 

 

0

 

275

Snap, green, raw (Beans,)

31

1.82

3.4

37

1.04

25

38

209

6

0.24

0.069

0.214

19.0

0.6

16.3

 

14.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

276

Chicken, broilers or fryers, breast, meat only, cooked, roasted

165

31.02

0.0

15

1.04

29

228

256

74

1.00

0.049

0.017

 

27.6

0.0

5

0.3

85

 

277

Wasabi, root, raw

109

4.80

7.8

128

1.03

69

80

568

17

1.62

0.155

0.391

 

 

41.9

0

 

0

 

278

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

182

25.44

0.0

15

1.03

37

256

628

56

0.82

0.321

0.021

 

46.8

0.0

 

 

71

 

279

Peppers, hot chili, red, raw

40

1.87

1.5

14

1.03

23

43

322

9

0.26

0.129

0.187

 

0.5

143.7

 

14.0

0

 

280

Dates, deglet noor

282

2.45

8.0

39

1.02

43

62

656

2

0.29

0.206

0.262

 

3.0

0.4

0

2.7

0

 

281

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

8.1

27

1.01

32

93

158

3

0.52

0.447

0.952

 

 

43.0

 

 

0

 

282

Sapotes, (marmalade plum), raw

134

2.12

2.6

39

1.00

30

28

344

10

 

 

 

 

 

20.0

 

 

0

 

283

Currants, red and white, raw

56

1.40

4.3

33

1.00

13

44

275

1

0.23

0.107

0.186

 

0.6

41.0

 

11.0

0

 

284

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

6.7

20

1.00

 

15

140

26

 

 

 

 

 

15.0

 

 

 

 

285

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

 

9

1.00

 

40

 

 

 

 

 

 

 

11.0

 

 

0

 

286

Ginkgo nuts, raw (Nuts,)

182

4.32

 

2

1.00

27

124

510

7

0.34

0.274

0.113

 

 

15.0

 

 

0

 

287

Shellie, canned, solids and liquids (Beans,)

30

1.76

3.4

29

0.99

15

30

109

334

0.27

0.080

0.382

 

2.1

3.1

 

8.0

0

 

288

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

149

25.56

0.0

17

0.99

33

295

414

86

0.71

0.099

0.019

 

57.2

0.0

 

 

67

 

289

Lettuce, cos or romaine, raw

17

1.23

2.1

33

0.97

14

30

247

8

0.23

0.048

0.155

 

0.4

24.0

 

102.5

0

 

290

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

 

12

0.97

58

66

306

2

0.60

0.249

1.097

 

 

24.7

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

291

Alfalfa seeds, sprouted, raw

23

3.99

1.9

32

0.96

27

70

79

6

0.92

0.157

0.188

 

0.6

8.2

 

30.5

0

 

292

Lotus seeds, raw (Seeds,)

89

4.13

 

44

0.95

56

168

367

1

0.28

0.094

0.621

 

 

0.0

 

 

0

 

293

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

56

1.12

4.4

44

0.93

43

45

437

4

0.17

0.086

0.242

 

0.7

10.8

0

 

0

 

294

Plums, dried (prunes), uncooked

240

2.18

7.1

43

0.93

41

69

732

2

0.44

0.281

0.299

4.0

0.3

0.6

 

59.5

0

 

295

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

231

25.72

0.0

28

0.91

122

371

505

60

0.56

0.053

0.019

 

46.8

4.1

 

 

85

 

296

Chicory greens, raw

23

1.70

4.0

100

0.90

30

47

420

45

0.42

0.295

0.429

 

0.3

24.0

 

297.6

0

 

297

Kale, cooked, boiled, drained, without salt

28

1.90

2.0

72

0.90

18

28

228

23

0.24

0.156

0.416

 

0.9

41.0

 

817.0

0

 

298

Dates, medjool

277

1.81

6.7

64

0.90

54

62

696

1

0.44

0.362

0.296

 

 

0.0

0

2.7

 

 

299

Burbot, raw (Fish,)

90

19.31

0.0

50

0.90

32

200

404

97

0.76

0.200

0.700

 

12.6

0.0

 

 

60

 

300

Lotus root, cooked, boiled, drained, without salt

66

1.58

3.1

26

0.90

22

78

363

45

0.33

0.217

0.220

 

0.6

27.4

 

0.1

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

301

Carrots, baby, raw

35

0.64

2.9

32

0.89

10

28

237

78

0.17

0.100

0.151

 

0.9

2.6

 

9.4

0

 

302

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

without salt

33

4.83

 

19

0.89

23

38

194

7

0.44

0.174

0.199

 

0.6

35.6

 

 

0

 

303

Broccoli, flower clusters, raw

28

2.98

 

48

0.88

25

66

325

27

0.40

0.045

0.229

 

3.0

93.2

 

 

0

 

304

Broccoli, leaves, raw

28

2.98

 

48

0.88

25

66

325

27

0.40

0.045

0.229

 

3.0

93.2

 

 

0

 

305

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.9

37

0.88

25

34

106

6

0.10

0.100

 

 

0.7

5.0

0

0.0

0

 

306

Kumquats, raw

71

1.88

6.5

62

0.86

20

19

186

10

0.17

0.095

0.135

 

0.0

43.9

 

0.0

0

 

307

Radish seeds, sprouted, raw

43

3.81

 

51

0.86

44

113

86

6

0.56

0.120

0.260

 

0.6

28.9

0

 

0

 

308

Lettuce, green leaf, raw

 

15

1.36

1.3

36

0.86

13

29

194

28

0.18

0.029

0.250

 

0.6

18.0

 

173.6

0

 

309

Sesbania flower, raw

27

1.28

 

19

0.84

12

30

184

15

 

 

 

 

0.9

73.0

0

 

0

 

310

Bass, striped, raw (Fish,)

97

17.73

0.0

15

0.84

40

198

256

69

0.40

0.031

0.015

 

36.5

0.0

 

 

80

 

311

Endive, raw

17

1.25

3.1

52

0.83

15

28

314

22

0.79

0.099

0.420

 

0.2

6.5

 

231.0

0

 

312

Cabbage, chinese (pak-choi), raw

13

1.50

1.0

105

0.80

19

37

252

65

0.19

0.021

0.159

 

0.5

45.0

 

45.5

0

 

313

Okra, raw

31

2.00

3.2

81

0.80

57

63

303

8

0.60

0.094

0.990

 

0.7

21.1

0

53.0

0

 

314

Cabbage, red, raw

31

1.43

2.1

45

0.80

16

30

243

27

0.22

0.017

0.243

 

0.6

57.0

 

38.2

0

 

315

Burdock root, raw

72

1.53

3.3

41

0.80

38

51

308

5

0.33

0.077

0.232

 

0.7

3.0

 

1.6

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

316

Chicory roots, raw

73

1.40

 

41

0.80

22

61

290

50

0.33

0.077

0.233

 

0.7

5.0

 

 

0

 

317

Radishes, white icicle, raw

14

1.10

1.4

27

0.80

9

28

280

16

0.13

0.099

0.033

 

0.7

29.0

 

 

0

 

318

Pumpkin, raw

26

1.00

0.5

21

0.80

12

44

340

1

0.32

0.127

0.125

 

0.3

9.0

0

1.1

0

 

319

Sapodilla, raw

830

0.44

5.3

21

0.80

12

12

193

12

0.10

0.086

 

 

0.6

14.7

 

 

0

 

320

Beets, raw

 

43

1.61

2.8

16

0.80

23

40

325

78

0.35

0.075

0.329

 

0.7

4.9

 

0.2

0

 

321

Turnip greens, cooked, boiled, drained, without salt

20

1.14

3.5

 

0.80

22

29

203

29

0.14

0.253

0.337

 

0.9

27.4

 

367.6

0

 

322

Acorns, raw (Nuts,)

387

6.15

 

41

0.79

62

79

539

0

0.51

0.621

1.337

 

 

0.0

 

 

0

 

323

Beets, cooked, boiled, drained

44

1.68

2.0

16

0.79

23

38

305

77

0.35

0.074

0.326

 

0.7

3.6

 

0.2

0

 

324

Burdock root, cooked, boiled, drained, without salt

88

2.09

1.8

49

0.77

39

93

360

4

0.38

0.089

0.270

 

0.9

2.6

 

2.0

0

 

325

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

204

28.62

0.0

28

0.77

26

515

283

117

1.28

0.128

0.013

 

51.7

16.4

 

 

479

 

326

Fennel, bulb, raw

31

1.24

3.1

49

0.73

17

50

414

52

0.20

0.066

0.191

 

0.7

12.0

 

 

0

 

327

Cauliflower, green, raw

31

2.95

3.2

33

0.73

20

62

300

23

0.64

0.041

0.247

 

0.6

88.1

0

20.2

0

 

328

Custard-apple, (bullock's-heart), raw

101

1.70

2.4

30

0.71

18

21

382

1

 

 

 

 

 

19.2

 

 

0

 

329

Mustard greens, cooked, boiled, drained, without salt

15

2.26

2.0

74

0.70

15

41

202

16

0.11

0.084

0.274

 

0.6

25.3

 

299.5

0

 

330

Squash, winter, butternut, raw

45

1.00

2.0

48

0.70

34

33

352

4

0.15

0.072

0.202

 

0.5

21.0

0

1.1

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

331

Pumpkin flowers, raw

15

1.03

 

39

0.70

24

49

173

5

 

 

 

 

0.7

28.0

0

 

0

 

332

Squash, winter, acorn, raw

40

0.80

1.5

33

0.70

32

36

347

3

0.13

0.065

0.167

 

0.5

11.0

0

 

0

 

333

Mammy-apple, (mamey), raw

51

0.50

3.0

11

0.70

16

11

47

15

0.10

0.086

 

 

0.6

14.0

 

 

0

 

334

Quinces, raw

57

0.40

1.9

11

0.70

8

17

197

4

0.04

0.130

 

 

0.6

15.0

 

 

 

 

335

Peppers, jalapeno, raw

30

1.35

2.80

10

0.70

19

31

215

1

0.23

0.133

0.250

 

0.3

44.3

 

9.7

0

 

336

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

20.0

60

0.69

27

67

379

5

0.33

0.186

0.417

 

 

5.5

 

21.1

 

 

337

Raspberries, raw

52

1.20

6.5

25

0.69

22

29

151

1

0.42

0.090

0.670

 

0.2

26.2

 

7.8

0

 

338

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

29

1.51

2.6

42

0.66

17

33

262

28

0.25

0.054

0.223

 

2.3

34.4

 

47.6

0

 

339

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

without salt (Beans,)

22

1.86

 

15

0.66

18

30

98

51

0.17

0.107

0.123

 

0.6

6.1

 

 

0

 

340

Raspberries, wild (Northern Plains Indians)

62

1.12

7.5

36

0.64

26

41

175

4

0.47

0.097

0.368

 

 

26.4

0

6.6

 

 

341

Butterfish, cooked, dry heat (Fish,)

187

22.15

0.0

28

0.64

32

308

481

114

0.99

0.069

0.019

 

46.8

0.0

 

 

83

 

342

Millet, cooked

119

3.51

1.3

3

0.63

44

100

62

2

0.91

0.161

0.272

 

0.9

0.0

0

0.3

0

 

343

Blackberries, raw

43

1.39

5.3

29

0.62

20

22

162

1

0.53

0.165

0.646

 

0.4

21.0

0

19.8

0

 

344

Bluefish, cooked, dry heat (Fish,)

159

25.69

0.0

9

0.62

42

291

477

77

1.04

0.068

0.027

 

46.8

0.0

 

 

76

 

345

Tomatillos, raw

32

0.96

1.9

7

0.62

20

39

268

1

0.22

0.079

0.153

 

0.5

11.7

0

10.1

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

346

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

139

23.45

0.0

45

0.61

33

322

434

58

0.56

0.071

0.019

 

38.0

1.4

451

0.1

55

 

347

Avocados, raw, California

167

1.96

6.8

13

0.61

29

54

507

8

0.68

0.170

0.149

 

0.4

8.8

 

21.0

0

 

348

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

40

0.90

1.97

41

0.60

29

27

284

4

0.13

0.065

0.172

 

0.5

15.1

0

1.0

0

 

349

Jackfruit, raw

 

94

1.47

1.6

34

0.60

37

36

303

3

0.42

0.187

0.197

 

0.6

6.7

 

 

0

 

350

Limes, raw

30

0.70

2.8

33

0.60

6

18

102

2

0.11

0.065

0.008

 

0.4

29.1

0

0.6

0

 

351

Sea cucumber, yane (Alaska Native)

56

13.00

 

30

0.60

 

 

 

 

 

 

 

 

 

 

 

 

 

 

352

Lemons, raw, without peel

 

29

1.10

2.8

26

0.60

8

16

138

2

0.06

0.037

0.030

 

0.4

53.0

 

0.0

0

 

353

Sugar-apples, (sweetsop), raw

94

2.06

4.4

24

0.60

21

32

247

9

0.10

0.086

 

 

0.6

36.3

 

 

0

 

354

Sugar-apples, (sweetsop), raw

94

2.06

4.4

24

0.60

21

32

247

9

0.10

0.086

 

 

0.6

36.3

 

 

0

 

355

Roe, mixed species, raw (Fish,)

143

22.32

0.0

22

0.60

20

402

221

91

1.00

0.100

0.010

 

40.3

16.0

484

0.2

374

 

356

Ginger root, raw

80

1.82

2.0

16

0.60

43

34

415

13

0.34

0.226

0.229

 

0.7

5.0

 

0.1

0

 

357

Soursop, raw

66

1.00

3.3

14

0.60

21

27

278

14

0.10

0.086

 

 

0.6

20.6

 

0.4

0

 

358

Yambean (jicama), raw

38

0.72

4.9

12

0.60

12

18

150

4

0.16

0.048

0.060

 

0.7

20.2

0

0.3

0

 

359

Mushrooms, portabella, grilled

 

26

2.50

1.5

8

0.60

11

130

484

6

0.60

0.400

0.142

 

11.0

0.0

 

0.0

0

 

360

Plantains, raw

122

1.30

2.3

3

0.60

37

34

499

4

0.14

0.081

 

 

1.5

18.4

 

0.7

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

361

Wild rice, cooked

101

3.99

1.8

3

0.60

32

82

101

3

1.34

0.121

0.282

 

0.8

0.0

0

0.5

0

 

362

Parsnips, raw

75

1.20

4.9

36

0.59

29

71

375

10

0.59

0.120

0.560

 

1.8

17.0

0

22.5

0

 

363

Parsnips, cooked, boiled, drained, without salt

71

1.32

3.6

37

0.58

29

69

367

10

0.26

0.138

0.294

 

1.7

13.0

0

1.0

0

 

364

Radicchio, raw

23

1.43

0.9

19

0.57

13

40

302

22

0.62

0.341

0.138

 

0.9

8.0

 

255.2

0

 

365

Cabbage, common (danish, domestic, and pointed types),

freshly harvest, raw

24

1.21

2.3

47

0.56

15

23

246

18

0.18

0.023

0.159

 

0.9

51.0

 

 

0

 

366

Sesbania flower, cooked, steamed, without salt

22

1.14

 

22

0.56

12

21

107

11

 

 

 

 

0.7

37.0

0

 

0

 

367

Mushrooms, portabella, grilled

 

35

4.27

2.2

4

0.56

15

150

521

10

0.73

0.499

0.075

 

17.7

0.0

 

0.0

0

 

368

Taro, raw

112

1.50

4.1

43

0.55

33

84

591

11

0.23

0.172

0.383

 

0.7

4.5

0

1.0

0

 

369

Breadfruit, raw

103

1.07

4.9

17

0.54

25

30

490

2

0.12

0.084

0.060

 

0.6

29.0

 

0.5

0

 

370

Yam, raw

118

1.53

4.1

17

0.54

21

55

816

9

0.24

0.178

0.397

 

0.7

17.1

0

2.3

0

 

371

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

 

11

0.53

18

26

119

5

0.40

0.204

0.576

 

 

9.5

 

 

0

 

372

Rice, brown, medium

112

2.32

1.8

10

0.53

44

77

79

1

0.62

0.081

1.097

 

 

0.0

0

 

0

 

373

Corn, sweet, white, raw

86

3.22

2.7

2

0.52

37

89

270

15

0.45

0.054

0.161

 

0.6

6.8

0

0.3

0

 

374

Corn, sweet, yellow, raw

86

3.27

2.0

2

0.52

37

89

270

15

0.46

0.054

0.163

 

0.6

6.8

0

0.3

0

 

375

Butterfish, raw (Fish,)

146

17.28

0.0

22

0.50

25

240

375

89

0.77

0.054

0.015

 

36.5

0.0

 

 

65

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

376

Bamboo shoots, raw

27

2.60

2.2

13

0.50

3

59

533

4

1.10

0.190

0.262

 

0.8

4.0

 

0.0

0

 

377

Mushrooms, white, raw

22

3.09

1.0

3

0.50

9

86

318

5

0.52

0.318

0.047

 

9.3

2.1

18

0.0

0

 

378

Tomatoes, yellow, raw

15

0.98

0.7

11

0.49

12

36

258

23

0.28

0.101

0.120

 

0.4

9.0

0

 

0

 

379

Jujube, raw

79

1.20

 

21

0.48

10

23

250

3

0.05

0.073

0.084

 

 

69.0

 

 

0

 

380

Bluefish, raw (Fish,)

124

20.04

0.0

7

0.48

33

227

372

60

0.81

0.053

0.021

 

36.5

0.0

 

 

59

 

381

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

50

2.48

 

17

0.47

22

23

358

8

0.15

0.045

0.170

 

0.6

9.5

0

 

0

 

382

Tomatoes, orange, raw

16

1.16

0.9

5

0.47

8

29

212

42

0.14

0.062

0.088

 

0.4

16.0

 

 

0

 

383

Pepper, banana, raw

27

1.66

3.4

14

0.46

17

32

256

13

0.25

0.094

0.100

 

0.3

82.7

 

9.5

0

 

384

Peppers, hungarian, raw

29

0.80

 

12

0.46

16

29

202

1

0.30

0.115

0.204

 

0.3

92.9

 

 

0

 

385

Peppers, sweet, yellow, raw

27

1.00

0.9

11

0.46

12

24

212

2

0.17

0.107

0.117

 

0.3

183.5

 

 

0

 

386

Mountain yam, hawaii, raw

67

1.34

 

26

0.44

12

34

418

13

0.27

0.110

0.242

 

0.7

2.6

0

 

0

 

387

Squash, summer, crookneck and straightneck, raw

19

1.01

1.0

21

0.44

20

32

222

2

0.29

0.092

0.172

 

0.2

19.3

0

3.2

0

 

388

Mushrooms, shiitake, cooked, without salt

56

1.56

2.1

3

0.44

14

29

117

4

1.33

0.896

0.204

 

24.8

0.3

 

0.0

0

 

389

Balsam-pear (bitter gourd), pods, raw

17

1.00

2.8

19

0.43

17

31

296

5

0.80

0.034

0.089

 

0.2

84.0

 

 

0

 

390

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

12

1.40

0.8

14

0.43

9

32

27

140

0.28

0.157

0.073

 

0.6

0.3

 

13.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

391

Peppers, sweet, red, raw

31

0.99

2.1

7

0.43

12

26

211

4

0.25

0.017

0.112

 

0.1

127.7

 

4.9

0

 

392

Durian, raw or frozen

147

1.47

3.8

6

0.43

30

39

436

2

0.28

0.207

0.325

 

 

19.7

 

 

0

 

393

Celery, cooked, boiled, drained, without salt

18

0.83

1.6

42

0.42

12

25

284

91

0.14

0.036

0.106

 

1.0

6.1

 

37.8

0

 

394

Cauliflower, raw

25

1.92

2.0

22

0.42

15

44

299

30

0.27

0.039

0.155

1.0

0.6

48.2

0

15.5

0

 

395

Rice, brown, long-grain, cooked

111

2.58

1.8

10

0.42

43

83

43

5

0.63

0.100

0.905

 

9.8

0.0

0

0.6

0

 

396

Lettuce, iceberg (includes crisphead types), raw

14

0.90

1.2

18

0.41

7

20

141

10

0.15

0.025

0.125

 

0.1

2.8

 

24.1

0

 

397

Strawberries, raw

32

0.67

2.0

16

0.41

13

24

153

1

0.14

0.048

0.386

4.4

0.4

58.8

 

2.2

0

 

398

Cabbage, savoy, raw

27

2.00

3.1

35

0.40

28

42

230

28

0.27

0.062

0.180

 

0.9

31.0

 

68.8

0

 

399

Radishes, oriental, raw

18

0.60

1.6

27

0.40

16

23

227

21

0.15

0.115

0.038

 

0.7

22.0

0

0.3

0

 

400

Squash, summer, scallop, raw

18

1.20

 

19

0.40

23

36

182

1

0.29

0.102

0.157

 

0.2

18.0

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

401

Waxgourd, (chinese preserving melon), raw

13

0.40

2.9

19

0.40

10

19

6

111

0.61

0.023

0.058

 

0.2

13.0

 

 

0

 

402

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.6

18

0.40

9

120

448

6

1.10

0.500

0.142

 

26.0

0.0

 

0.0

0

 

403

Squash, winter, hubbard, raw

40

2.00

 

14

0.40

19

21

320

7

0.13

0.064

0.179

 

0.5

11.0

0

 

0

 

404

Cisco, raw (Fish,)

98

18.99

0.0

12

0.40

17

152

354

55

0.37

0.072

0.067

 

12.6

0.0

 

 

50

 

405

Apricots, raw

 

48

1.40

2.0

13

0.39

10

23

259

1

0.20

0.078

0.077

 

0.1

10.0

 

3.3

0

 

406

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

150

22.92

0.0

86

0.38

31

269

448

56

0.51

0.058

0.021

 

13.2

2.0

 

 

69

 

407

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

24

1.80

2.8

30

0.38

24

33

184

24

0.23

0.052

0.152

 

0.7

17.0

 

 

0

 

408

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt

14

0.40

1.0

18

0.38

10

17

5

107

0.59

0.022

0.056

 

0.2

10.5

 

2.8

0

 

409

Figs, raw

74

0.75

2.9

35

0.37

17

14

232

1

0.15

0.070

0.128

 

0.2

2.0

 

4.7

0

 

410

Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

15

1.14

1.0

18

0.37

19

37

264

3

0.33

0.052

0.173

 

0.2

12.9

0

4.2

0

 

411

Squash, summer, zucchini, includes skin, raw

17

1.21

1.0

16

0.37

18

38

261

8

0.32

0.053

0.177

 

0.2

17.9

0

4.3

0

 

412

Blueberries, wild, raw (Alaska Native)

61

1.22

2.6

13

0.37

7

29

75

6

0.20

0.030

2.000

 

 

18.3

0

 

 

 

413

Horseradish-tree, pods, raw

37

2.10

3.2

30

0.36

45

50

461

42

0.45

0.084

0.259

 

0.7

141.0

0

 

0

 

414

Squash, summer, all varieties, cooked, boiled, drained, without salt

20

0.91

1.4

27

0.36

24

39

192

1

0.39

0.103

0.213

 

0.2

5.5

0

3.5

0

 

415

Crabapples, raw

76

0.40

 

18

0.36

7

15

194

1

 

0.067

0.115

 

 

8.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

416

Cherries, sweet, raw

63

1.06

2.1

13

0.36

11

21

222

0

0.07

0.060

0.070

2.0

0.0

7.0

 

2.1

0

 

417

Grapes, red or green (European type, such as Thompson

seedless), raw

69

0.72

0.9

10

0.36

7

20

191

2

0.07

0.127

0.071

7.8

0.1

10.8

 

14.6

0

 

418

Squash, summer, all varieties, raw

16

1.21

1.1

15

0.35

17

38

262

2

0.29

0.051

0.175

 

0.2

17.0

0

3.0

0

 

419

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

105

18.47

0.0

11

0.35

28

304

419

50

0.61

0.039

0.027

 

14.3

0.8

 

 

72

 

420

Carrots, cooked, boiled, drained, without salt

 

35

0.76

3.0

30

0.34

10

30

235

58

0.20

0.017

0.155

47.5

0.7

3.6

 

13.7

0

 

421

Radishes, raw

16

0.68

1.6

25

0.34

10

20

233

39

0.28

0.050

0.069

6.0

0.6

14.8

0.0

1.3

0

 

422

Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt

27

0.66

1.4

21

0.34

11

14

117

18

0.20

0.035

0.109

 

0.3

3.5

0

0.8

0

 

423

Chayote, fruit, raw

19

0.82

1.7

17

0.34

12

18

125

2

0.74

0.123

0.189

 

0.2

7.7

0

4.1

0

 

424

Casaba, raw (Melon,)

28

1.11

0.9

11

0.34

11

5

182

9

0.07

0.060

0.035

 

0.4

21.8

 

2.5

0

 

425

Casaba, raw (Melons,)

28

1.11

0.9

11

0.34

11

5

182

9

0.07

0.060

0.035

 

0.4

21.8

 

2.5

0

 

426

Peppers, sweet, green, raw

20

0.86

1.7

10

0.34

10

20

175

3

0.13

0.066

0.122

2.0

0.0

80.4

 

7.4

0

 

427

Cherries, sour, red, raw

50

1.00

1.6

16

0.32

9

15

173

3

0.10

0.104

0.112

 

0.0

10.0

 

2.1

0

 

428

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

3.0

34

0.31

17

34

312

3

0.14

0.130

0.098

 

0.2

92.7

 

40.3

0

 

429

Gooseberries, raw

44

0.88

4.3

25

0.31

10

27

198

1

0.12

0.070

0.144

 

0.6

27.7

 

 

0

 

430

Squash, winter, spaghetti, raw

31

0.64

 

23

0.31

12

12

108

17

0.19

0.037

0.125

 

0.3

2.1

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

431

Litchis, raw

66

0.83

1.3

5

0.31

10

31

171

1

0.07

0.148

0.055

 

0.6

71.5

 

0.4

0

 

432

Prickly pears, raw

41

0.73

3.6

56

0.30

85

24

220

5

0.12

0.080

 

 

0.6

14.0

 

 

0

 

433

Carrots, raw

41

0.93

2.8

33

0.30

12

35

320

69

0.24

0.045

0.143

3.2

0.1

5.9

 

13.2

0

 

434

Turnips, raw

28

0.90

1.8

30

0.30

11

27

191

67

0.27

0.085

0.134

 

0.7

21.0

0

0.1

0

 

435

Catfish, channel, wild, raw (Fish,)

95

16.38

0.0

14

0.30

23

209

358

43

0.51

0.034

0.025

 

12.6

0.7

500

 

58

 

436

Pomegranates, raw (1)

83

1.67

4.0

10

0.30

12

36

236

3

0.35

0.158

0.119

 

0.5

10.2

0

16.4

0

 

437

Cherimoya, raw

74

1.65

2.3

8

0.30

16

26

269

4

0.18

0.073

0.083

 

 

11.5

 

 

0

 

438

Mushrooms, Maitake, Raw

 

37

1.94

2.7

1

0.30

10

74

204

1

0.75

0.252

0.059

 

2.2

0.0

 

0.0

0

 

439

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

1.1

24

0.29

25

20

250

105

0.10

0.040

0.142

 

1.0

2.4

 

0.0

0

 

440

Grapes, american type (slip skin), raw

 

67

0.63

0.9

14

0.29

5

10

191

2

0.04

0.040

0.718

 

0.1

4.0

 

14.6

0

 

441

Okra, cooked, boiled, drained, without salt

22

1.87

2.5

77

0.28

36

32

135

6

0.43

0.085

0.294

 

0.4

16.3

0

40.0

0

 

442

Cucumber, with peel, raw

15

0.65

0.5

16

0.28

13

24

147

2

0.20

0.041

0.079

1.3

0.3

2.8

 

16.4

0

 

443

Loquats, raw

47

0.43

1.7

16

0.28

13

27

266

1

0.05

0.040

0.148

 

0.6

1.0

 

 

0

 

444

Pineapple, raw, extra sweet variety (1)

51

0.53

1.4

13

0.28

12

8

108

1

0.12

0.113

0.818

 

0.1

56.4

0

0.7

 

 

445

Blueberries, raw

 

57

0.74

2.4

6

0.28

6

12

77

1

0.16

0.057

0.336

 

0.1

9.7

 

19.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

446

Nectarines, raw

44

10.06

1.7

6

0.28

9

26

201

0

0.17

0.086

0.054

 

0.0

5.4

 

2.2

0

 

447

Tomatoes, red, ripe, raw, year round average

18

0.88

1.2

10

0.27

11

24

237

5

0.17

0.059

0.114

2.3

0.0

12.7

0

7.9

0

 

448

Onions, sweet, raw

32

0.80

0.9

20

0.26

9

27

119

8

0.13

0.056

0.076

 

0.5

4.8

0

0.3

0

 

449

Guavas, common, raw

68

2.55

5.4

18

0.26

22

40

417

2

0.23

0.230

0.150

 

0.6

228.3

 

2.6

0

 

450

Bananas, raw

89

1.09

2.6

5

0.26

27

22

358

1

0.15

0.078

0.270

2.2

1.0

8.7

 

0.5

0

 

451

Pineapple, raw, traditional varieties (1)

45

0.55

 

13

0.25

12

9

125

1

0.08

0.081

1.593

 

0.0

16.9

0

0.7

 

 

452

Cranberries, raw

46

0.39

4.6

8

0.25

6

13

85

2

0.10

0.061

0.360

 

0.1

13.3

 

5.1

0

 

453

Eggplant, cooked, boiled, drained, without salt

35

0.83

2.25

6

0.25

11

15

123

1

0.12

0.059

0.113

 

0.1

1.3

 

2.9

0

 

454

Peaches, raw

39

0.91

1.5

6

0.25

9

20

190

0

0.17

0.068

0.061

4.0

0.1

6.6

 

2.6

0

 

455

Chicory, witloof, raw

17

0.90

3.1

19

0.24

10

26

211

2

0.16

0.051

0.100

 

0.2

2.8

 

 

0

 

456

Eggplant, raw

24

1.01

3.4

9

0.24

14

25

230

2

0.16

0.082

0.250

 

0.3

2.2

 

3.5

0

 

457

Watermelon, raw

30

0.61

0.4

7

0.24

10

11

112

1

0.10

0.042

0.038

1.5

0.4

8.1

 

0.1

0

 

458

Guavas, strawberry, raw

69

0.58

5.4

21

0.22

17

27

292

37

 

 

 

 

 

37.0

 

 

0

 

459

Cucumber, peeled, raw

12

0.59

0.7

14

0.22

12

21

136

2

0.17

0.071

0.073

1.3

0.1

3.2

 

7.2

0

 

460

Onions, raw

40

1.10

1.7

23

0.21

10

29

146

4

0.17

0.039

0.129

1.1

0.5

7.4

0

0.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

461

Banana (Melon,) (Navajo)

 

21

0.84

0.3

13

0.21

10

9

140

11

0.14

0.035

0.036

 

0.4

8.1

 

4.9

 

 

462

Cantaloupe, raw (Melon,)

34

0.84

0.9

9

0.21

12

15

267

16

0.18

0.041

0.041

 

0.4

36.7

 

2.5

0

 

463

Celery, raw

16

0.69

1.6

40

0.20

11

24

260

80

0.13

0.035

0.103

4.0

0.4

3.1

 

29.3

0

 

464

Acerola, (west indian cherry), raw

32

0.40

1.1

12

0.20

18

11

146

7

0.10

0.086

 

 

0.6

1677.6

 

 

0

 

465

Pitanga, (surinam-cherry), raw

33

0.80

 

9

0.20

12

11

103

3

 

 

 

 

 

26.3

 

 

0

 

466

Collards, raw

30

2.45

3.6

145

0.19

9

10

169

20

0.13

0.039

0.276

 

1.3

35.3

 

510.8

0

 

467

Java-plum, (jambolan), raw

60

0.72

 

19

0.19

15

17

79

14

 

 

 

 

 

14.3

 

 

0

 

468

Turnips, cooked, boiled, drained, without salt

22

0.71

2.0

33

0.18

9

26

177

16

0.12

0.002

0.071

 

0.2

11.6

0

0.1

0

 

469

Cabbage, cooked, boiled, drained, without salt

23

1.27

1.9

48

0.17

15

33

196

8

0.20

0.017

0.205

1.0

0.6

37.5

 

108.7

0

 

470

Avocados, raw, Florida

120

2.23

5.6

10

0.17

24

40

351

2

0.40

0.311

0.095

 

 

17.4

 

 

0

 

471

Pears, raw

58

0.38

3.1

9

0.17

7

11

119

1

0.10

0.082

0.049

2.2

0.1

4.2

0

4.5

0

 

472

Squash, Indian, raw (Navajo)

26

0.52

 

9

0.17

10

12

205

20

0.07

0.017

0.027

 

 

4.5

 

 

 

 

473

Honeydew, raw (Melon,)

 

36

0.54

0.8

6

0.17

10

11

228

18

0.09

0.024

0.027

 

0.7

18.0

 

2.9

0

 

474

Plums, raw

46

0.70

1.4

6

0.17

7

16

157

0

0.10

0.057

0.052

2.0

0.0

9.5

0

6.4

0

 

475

Tangerines, (mandarin oranges), raw

53

0.81

1.8

37

0.15

12

20

166

2

0.07

0.042

0.039

 

0.1

26.7

0

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

476

Persimmons, japanese, raw

70

0.58

3.6

8

0.15

9

17

161

1

0.11

0.113

0.355

 

0.6

7.5

 

2.6

0

 

477

Clementines, raw

47

0.85

1.7

30

0.14

10

21

177

1

0.06

0.043

0.023

 

0.1

48.8

 

0.0

 

 

478

Oranges, raw, navels

49

0.91

2.2

43

0.13

11

23

166

1

0.08

0.039

0.029

 

0.0

59.1

 

0.0

0

 

479

Mangos, raw

 

65

0.51

1.8

10

0.13

9

11

156

2

0.04

0.110

0.027

 

0.6

27.7

 

4.2

0

 

480

Longans, raw

60

1.31

1.1

1

0.13

10

21

266

0

0.05

0.169

0.052

 

 

84.0

 

 

0

 

481

Milk, indian buffalo, fluid

97

3.75

0.0

169

0.12

31

117

178

52

0.22

0.046

0.018

 

 

2.3

 

 

19

 

482

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

318

12.14

 

1633

0.11

314

6

2130

92

0.30

0.110

1.512

 

 

30.70

 

 

0

 

483

Pummelo, raw (1)

38

0.76

1.0

4

0.11

6

17

216

1

0.08

0.048

0.017

 

 

61.0

 

 

0

 

484

Milk, sheep, fluid

 

108

5.98

0.0

193

0.10

18

158

137

44

0.54

0.046

0.018

 

1.7

4.2

 

 

27

 

485

Butterbur, (fuki), raw

14

0.39

 

103

0.10

14

12

655

7

0.16

0.103

0.274

 

0.9

31.5

 

 

0

 

486

Papayas, raw

39

0.61

1.8

24

0.10

10

5

257

3

0.07

0.016

0.011

 

0.6

61.8

0

2.6

0

 

487

Oheloberries, raw

280

0.38

 

7

0.09

6

10

38

1

 

 

 

 

 

6.0

 

 

0

 

488

Feijoa, raw

49

1.24

 

17

0.08

9

20

155

3

0.04

0.055

0.085

 

 

20.3

 

 

0

 

489

Carambola, (starfruit), raw

31

1.04

2.8

3

0.08

10

12

133

2

0.12

0.137

0.037

 

0.6

34.4

 

0.0

0

 

490

Rose-apples, raw

25

0.60

 

29

0.07

5

8

123

0

0.06

0.016

0.029

 

 

22.3

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

491

Milk, goat, fluid

69

3.56

0.0

134

0.05

14

111

204

50

0.30

0.046

0.018

 

1.4

1.3

12

0.3

11

 

492

Milk, producer, fluid, 3.7% milkfat

64

3.28

0.0

119

0.05

13

93

151

49

0.38

0.010

0.004

 

2.0

1.5

 

 

14

 

493

Milk, whole, 3.25% milkfat

60

3.22

0.0

113

0.03

10

91

143

40

0.40

0.011

0.003

 

3.7

0.0

40

0.2

10

 

494

Milk, human, mature, fluid

70

1.03

0.0

32

0.03

3

14

51

17

0.17

0.052

0.026

 

1.8

5.0

4

0.3

14

 

495

Pears, asian, raw

42

0.50

3.6

4

0.00

8

11

121

0

0.02

0.050

0.060

 

0.1

3.8

0

4.5

0

 

496

Chia seeds, dried (Seeds,)

490

15.62

37.7

631

 

 

948

160

19

3.49

0.188

2.167

 

 

 

 

 

0

 

497

Mouse nuts, roots (Alaska Native)

81

3.90

 

22

 

 

175

 

 

 

 

 

 

 

16.0

 

 

 

 

498

Mouse nuts, seedlings (Alaska Native)

104

7.30

 

17

 

 

150

 

 

 

 

 

 

 

8.0

 

 

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol 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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