The Ultimate Nutrition Tables!

Lactose

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

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

1

Milk, whole, 3.25% milkfat

88.32

60

3.22

3.25

4.52

0.0

5.26

0.00

0.00

0.00

5.26

0.00

0.00

 

1.865

0.812

0.195

10

 

2

Mushrooms, Maitake, Raw

 

90.53

37

1.94

0.19

6.81

2.7

2.07

0.00

1.74

0.00

0.33

0.00

0.00

0.00

0.030

0.030

0.090

0

 

3

Egg, whole, raw, fresh

75.84

143

12.58

9.94

0.77

0.0

0.77

0.11

0.21

0.11

0.11

0.11

0.11

 

3.099

3.810

1.364

423

 

4

Onions, sweet, raw

91.24

32

0.80

0.08

7.55

0.9

5.02

0.72

2.26

2.02

0.02

0.00

0.00

0.00

 

 

 

0

 

5

Pears, raw

83.71

58

0.38

0.12

15.46

3.1

9.80

0.78

2.76

6.23

0.01

0.01

0.00

 

0.006

0.026

0.029

0

 

6

Dates, medjool

21.32

277

1.81

0.15

74.97

6.7

66.47

0.53

33.68

31.95

0.00

0.30

0.00

 

 

 

 

 

 

7

Raisins, seedless

15.43

299

3.07

0.46

79.18

3.7

59.19

0.45

27.75

29.68

0.00

0.00

0.00

2.70

0.58

0.051

0.037

0

 

8

Dates, deglet noor

20.53

282

2.45

0.39

75.03

8.0

63.35

23.84

19.87

19.56

0.00

0.12

0.00

 

0.032

0.036

0.019

0

 

9

Plums, dried (prunes), uncooked

30.92

240

2.18

0.38

63.88

7.1

38.13

0.15

25.46

12.45

0.00

0.06

0.00

5.11

0.088

0.053

0.062

0

 

10

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

seedless), raw

80.54

69

0.72

0.16

18.10

0.9

15.48

0.15

7.20

8.13

0.00

0.00

0.00

0.00

0.054

0.007

0.048

0

 

11

Paprika (Spices,)

9.54

289

14.76

12.95

55.74

37.4

10.34

0.81

2.63

6.71

0.00

0.00

0.19

 

2.100

1.230

8.320

0

 

12

Cherries, sweet, raw

82.25

63

1.06

0.20

16.01

2.1

12.82

0.15

6.59

5.37

0.00

0.12

0.59

0.00

0.038

0.047

0.052

0

 

13

Blueberries, raw

 

84.21

57

0.74

0.33

14.49

2.4

9.96

0.11

4.88

4.97

0.00

0.00

0.00

0.03

0.028

0.047

0.146

0

 

14

Bananas, raw

74.91

89

1.09

0.33

22.84

2.6

12.23

2.39

4.98

4.85

0.00

0.01

0.00

5.38

0.112

0.032

0.073

0

 

15

Chokecherries, raw, pitted (Northern Plains Indians)

60.72

162

3.04

1.69

33.62

20.0

9.37

0.07

4.95

4.35

0.00

0.00

0.00

 

 

 

 

 

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

16

Kiwi fruit, (chinese gooseberries), fresh, raw

83.07

61

1.14

0.52

14.66

3.0

8.99

0.15

4.11

4.35

0.00

0.19

0.17

0.00

0.029

0.047

0.287

0

 

17

Chili powder (Spices,)

7.79

314

12.26

16.76

54.66

34.2

7.19

0.76

2.14

4.29

0.00

0.00

0.00

 

2.953

3.574

7.458

0

 

18

Abiyuch, raw

79.90

69

1.50

0.10

17.60

5.3

8.55

0.05

4.50

3.80

0.00

0.20

0.00

 

0.014

 

 

 

 

19

Cherries, sour, red, raw

86.13

50

1.00

0.30

12.18

1.6

8.49

0.80

4.18

3.51

0.00

0.00

0.00

 

0.068

0.082

0.090

0

 

20

Watermelon, raw

91.45

30

0.61

0.15

7.55

0.4

6.20

1.21

1.58

3.36

0.00

0.06

0.00

0.00

0.016

0.037

0.050

0

 

21

Blueberries, wild, raw (Alaska Native)

85.48

61

1.22

0.76

12.31

2.6

6.46

0.01

3.10

3.35

0.00

0.00

0.00

0.00

 

 

 

 

 

22

Plums, raw

87.23

46

0.70

0.28

11.42

1.4

9.92

1.57

5.07

3.07

0.00

0.08

0.14

0.00

0.017

0.134

0.044

0

 

23

Raspberries, wild (Northern Plains Indians)

84.48

62

1.12

0.28

13.85

7.5

5.54

0.07

2.43

3.04

0.00

0.00

0.00

 

 

 

 

 

 

24

Honeydew, raw (Melon,)

 

89.82

36

0.54

0.14

9.09

0.8

8.12

2.48

2.68

2.96

0.00

0.00

0.00

0.00

0.038

0.003

0.059

0

 

25

Strawberries, raw

90.95

32

0.67

0.30

7.68

2.0

4.89

0.47

1.99

2.44

0.00

0.00

0.00

0.04

0.015

0.043

0.155

0

 

26

Blackberries, raw

88.15

43

1.39

0.49

9.61

5.3

4.88

0.07

2.31

2.40

0.00

0.07

0.03

0.00

0.014

0.047

0.280

0

 

27

Tangerines, (mandarin oranges), raw

85.17

53

0.81

0.31

13.34

1.8

10.58

6.05

2.13

2.40

0.00

0.00

0.00

0.00

0.039

0.060

0.065

0

 

28

Raspberries, raw

85.75

52

1.20

0.65

11.94

6.5

4.42

0.20

1.86

2.35

0.00

0.00

0.00

0.00

0.019

0.064

0.375

0

 

29

Peppers, sweet, red, raw

92.21

31

0.99

0.30

6.03

2.1

4.20

0.00

1.94

2.26

0.00

0.00

0.00

0.00

0.027

0.003

0.070

0

 

30

Oranges, raw, navels

85.97

49

0.91

0.15

12.54

2.2

8.50

4.28

1.97

2.25

0.00

0.00

0.00

0.00

0.017

0.030

0.031

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

31

Pineapple, raw, extra sweet variety (1)

85.66

51

0.53

0.11

13.50

1.4

10.32

6.47

1.70

2.15

0.00

0.00

0.00

0.00

 

 

 

 

 

32

Banana (Melon,) (Navajo)

 

94.66

21

0.84

0.20

4.06

0.3

3.36

0.00

1.30

2.06

0.00

0.00

0.00

0.00

 

 

 

 

 

33

Corn, sweet, yellow, raw

76.05

86

3.27

1.35

18.70

2.0

6.26

0.89

3.43

1.94

0.00

0.00

0.00

5.70

0.325

0.432

0.487

0

 

34

Pineapple, raw, traditional varieties (1)

87.24

45

0.55

0.13

11.82

 

8.29

4.59

1.76

1.94

0.00

0.00

0.00

 

 

 

 

 

 

35

Squash, summer, crookneck and straightneck, raw

94.28

19

1.01

0.27

3.88

1.0

3.53

0.07

1.51

1.94

0.00

0.00

0.00

0.00

0.093

0.013

0.082

0

 

36

Cantaloupe, raw (Melon,)

90.15

34

0.84

0.19

8.16

0.9

7.86

4.35

1.54

1.87

0.00

0.04

0.06

0.03

0.051

0.003

0.081

0

 

37

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

95.22

15

1.14

0.36

2.69

1.0

2.97

0.36

0.96

1.65

0.00

0.00

0.00

0.00

0.072

0.029

0.151

0

 

38

Clementines, raw

86.58

47

0.85

0.15

12.02

1.7

9.18

5.96

1.59

1.64

0.00

0.00

0.00

0.00

 

 

 

 

 

39

Squash, Indian, raw (Navajo)

93.35

26

0.52

0.20

5.64

 

3.54

0.77

1.21

1.56

0.00

0.00

0.0

0.00

 

 

 

 

 

40

Peaches, raw

88.87

39

0.91

0.25

9.54

1.5

8.39

4.76

1.95

1.53

0.00

0.08

0.06

0.00

0.019

0.067

0.086

0

 

41

Cabbage, red, raw

90.39

31

1.43

0.16

7.37

2.1

3.83

0.60

1.74

1.48

0.00

0.00

0.00

0.00

0.021

0.012

0.080

0

 

42

Squash, summer, zucchini, includes skin, raw

94.79

17

1.21

0.32

3.11

1.0

2.50

0.05

1.07

1.38

0.00

0.00

0.00

0.00

0.084

0.011

0.091

0

 

43

Nectarines, raw

87.59

44

10.06

0.32

10.55

1.7

7.89

4.87

1.57

1.37

0.00

0.00

0.00

0.07

0.025

0.088

0.113

0

 

44

Tomatoes, red, ripe, raw, year round average

94.50

18

0.88

0.20

3.92

1.2

2.63

0.00

1.25

1.37

0.00

0.00

0.00

0.00

0.028

0.031

0.083

0

 

45

Onions, raw

89.11

40

1.10

0.10

9.34

1.7

4.24

0.99

1.97

1.29

0.00

0.00

0.00

0.00

0.042

0.013

0.017

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

46

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

90.84

29

1.51

0.09

6.94

2.6

3.32

0.71

1.42

1.20

0.00

0.00

0.00

0.00

0.011

0.007

0.043

0

 

47

Cabbage, cooked, boiled, drained, without salt

92.57

23

1.27

0.06

5.51

1.9

2.79

0.00

1.62

1.16

0.00

0.00

0.00

0.00

0.000

0.019

0.023

0

 

48

Oregano, dried (Spices,)

9.93

265

9.00

4.28

68.92

42.5

4.09

0.91

1.90

1.13

0.00

0.00

0.15

 

1.551

0.716

1.369

0

 

49

Peppers, sweet, green, raw

93.89

20

0.86

0.17

4.64

1.7

2.40

0.11

1.16

1.12

0.00

0.00

0.00

0.00

0.058

0.008

0.062

0

 

50

Cinnamon, ground (Spices,)

10.58

247

3.99

1.24

80.59

53.1

2.17

0.02

1.04

1.11

0.00

0.00

0.00

 

0.345

0.246

0.068

0

 

51

Cloves, ground (Spices,)

6.86

323

5.98

20.07

61.21

34.2

2.38

0.02

1.14

1.07

0.00

0.00

0.15

 

5.438

1.471

7.088

0

 

52

Carrots, baby, raw

90.35

35

0.64

0.13

8.24

2.9

4.76

2.72

1.04

1.00

0.00

0.00

0.00

0.00

0.023

0.007

0.065

0

 

53

Lettuce, iceberg (includes crisphead types), raw

95.64

14

0.90

0.14

2.97

1.2

1.97

0.05

0.91

1.00

0.00

0.00

0.00

 

0.018

0.006

0.074

0

 

54

Asparagus, raw

93.22

20

2.20

0.12

3.88

2.1

1.88

0.23

0.65

1.00

0.00

0.00

0.00

 

0.040

0.000

0.050

0

 

55

Squash, winter, butternut, raw

86.41

45

1.00

0.10

11.69

2.0

2.20

0.22

0.99

0.99

0.00

0.00

0.00

 

0.021

0.007

0.042

0

 

56

Cauliflower, raw

92.07

25

1.92

0.28

4.97

2.0

1.91

0.00

0.94

0.97

0.00

0.00

0.00

 

0.064

0.017

0.015

0

 

57

Apricots, raw

 

86.35

48

1.40

0.39

11.12

2.0

9.24

5.87

2.37

0.94

0.00

0.06

0.00

 

0.027

0.170

0.077

0

 

58

Brussels sprouts, raw

86.00

43

3.38

0.30

8.95

3.8

2.20

0.46

0.81

0.93

0.00

0.00

0.00

 

0.062

0.023

0.153

0

 

59

Cucumber, with peel, raw

95.23

15

0.65

0.11

3.63

0.5

1.67

0.03

0.76

0.87

0.00

0.01

0.00

0.83

0.037

0.005

0.032

0

 

60

Lettuce, cos or romaine, raw

94.61

17

1.23

0.30

3.29

2.1

1.19

0.00

0.39

0.80

0.00

0.00

0.00

0.00

0.039

0.012

0.160

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

61

Curry powder Ê(Spices,)

 

9.52

325

12.66

13.81

58.15

33.2

2.76

0.62

1.14

0.79

0.00

0.00

0.21

 

2.237

5.551

2.557

0

 

62

Cucumber, peeled, raw

96.73

12

0.59

0.16

2.16

0.7

1.38

0.00

0.63

0.75

0.00

0.00

0.00

0.08

0.013

0.002

0.003

0

 

63

Radishes, raw

95.27

16

0.68

0.10

3.40

1.6

1.86

0.10

1.05

0.71

0.00

0.00

0.00

0.00

0.032

0.017

0.048

0

 

64

Celery, cooked, boiled, drained, without salt

94.11

18

0.83

0.16

4.00

1.6

2.37

0.14

0.71

0.66

0.00

0.00

0.85

 

0.040

0.030

0.075

0

 

65

Cranberries, raw

87.13

46

0.39

0.13

12.2

4.6

4.04

0.13

3.28

0.63

0.00

0.00

0.00

0.00

0.011

0.018

0.055

0

 

66

Carrots, raw

88.29

41

0.93

0.24

9.58

2.8

4.74

3.59

0.59

0.55

0.00

0.00

0.00

1.43

0.037

0.014

0.117

0

 

67

Celery, raw

95.43

16

0.69

0.17

2.97

1.6

1.83

0.11

0.55

0.51

0.00

0.00

0.66

0.00

0.042

0.032

0.079

0

 

68

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

 

95.63

13

1.35

0.22

2.23

1.1

0.94

0.00

0.43

0.51

0.00

0.00

0.00

 

0.029

0.008

0.117

0

 

69

Rowal, raw

71.40

111

2.30

2.00

23.90

6.2

14.10

12.50

1.10

0.50

0.00

0.00

0.00

 

0.245

 

 

 

 

70

Turmeric, ground (Spices,)

11.36

354

7.83

9.88

64.93

21.1

3.21

2.38

0.38

0.45

0.00

0.00

0.00

 

3.120

1.660

2.180

0

 

71

Lettuce, green leaf, raw

 

95.07

15

1.36

0.15

2.79

1.3

0.78

0.00

0.36

0.43

0.00

0.00

0.00

0.00

0.020

0.006

0.082

0

 

72

Carrots, cooked, boiled, drained, without salt

 

90.17

35

0.76

0.18

8.22

3.0

3.45

2.70

0.40

0.36

0.00

0.00

0.00

0.17

0.030

0.006

0.089

0

 

73

Pinon Nuts, roasted (Navajo)

5.00

541

7.41

34.08

51.06

43.4

 

3.45

0.15

0.30

0.00

0.00

 

5.50

3.210

15.570

14.420

 

 

74

Poppy seed (Spices,)

59.5

525

17.99

41.56

28.13

19.5

2.99

2.33

0.37

0.29

0.00

0.00

0.00

 

4.517

5.982

28.569

0

 

75

Lettuce, red leaf, raw

95.64

16

1.33

0.22

2.26

0.9

0.48

0.00

0.20

0.28

0.00

0.00

0.00

0.00

 

 

 

 

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

76

Lentils, raw

10.40

353

25.80

1.06

60.08

30.5

2.03

1.47

0.00

0.27

0.00

0.30

0.00

 

0.156

0.189

0.516

0

 

77

Avocados, raw, Florida

78.81

120

2.23

10.06

7.82

5.6

2.42

0.00

2.17

0.25

0.00

0.00

 

 

1.960

5.513

1.676

0

 

78

Spelt, uncooked

11.02

338

14.57

2.43

70.19

10.7

6.82

0.59

0.84

0.24

0.00

5.15

0.00

53.92

0.406

0.445

1.258

0

 

79

Kamut, uncooked

 

10.95

337

14.70

2.20

70.38

9.1

8.19

0.52

0.86

0.18

0.00

6.63

0.00

52.41

0.192

0.214

0.616

 

 

80

Mushrooms, white, raw

92.43

22

3.09

0.34

3.28

1.0

1.65

0.00

1.48

0.17

0.00

0.00

0.00

0.00

0.043

0.000

0.139

0

 

81

Pistachio nuts, raw (1) (Nuts,)

3.97

557

20.61

44.44

27.97

10.3

7.64

7.00

0.27

0.17

0.00

0.20

 

1.67

5.440

23.319

13.455

0

 

82

Broccoli raab, raw

92.55

22

3.17

0.49

2.85

2.7

0.38

0.11

0.10

0.17

0.00

0.00

0.00

 

0.050

0.026

0.130

 

 

83

Pumpkin and squash seed kernels, dried (Seeds,)

5.23

559

30.23

49.05

10.71

6.0

1.40

1.13

0.13

0.15

0.00

0.00

0.00

1.47

8.659

16.242

20.976

0

 

84

Spinach, raw

91.40

23

2.86

0.39

3.63

2.2

0.42

0.07

0.11

0.15

0.00

0.00

0.10

 

0.063

0.010

0.165

0

 

85

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

1.99

571

21.35

45.97

27.65

10.3

7.81

7.26

0.23

0.13

0.00

0.19

 

1.38

5.555

24.216

13.899

0

 

86

Alfalfa seeds, sprouted, raw

92.82

23

3.99

0.69

2.10

1.9

0.18

0.00

0.08

0.12

0.00

0.00

0.00

 

0.069

0.056

0.409

0

 

87

Rye

10.6

338

10.34

1.63

75.86

15.1

0.98

0.71

0.16

0.11

0.00

0.00

0.00

 

0.197

0.208

0.767

0

 

88

Almonds (1,2) (Nuts,)

4.70

575

21.22

49.42

21.67

12.2

3.89

3.6

0.12

0.09

0.00

0.04

0.05

0.74

3.731

30.889

12.070

0

 

89

Walnuts, english (1) (Nuts,)

4.07

654

15.23

65.21

13.71

6.7

2.61

2.43

0.08

0.09

0.00

0.00

 

0.06

6.126

8.933

47.174

0

 

90

Avocados, raw, California

72.33

167

1.96

15.41

8.64

6.8

0.30

0.06

0.08

0.08

0.00

0.00

0.08

0.11

2.126

9.799

1.816

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

91

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

3.75

631

20.45

61.21

11.73

11.6

0.48

0.31

0.10

0.07

0.00

0.00

0.00

 

9.055

23.924

25.491

0

 

92

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

2.52

646

15.03

62.40

17.60

9.4

4.89

4.75

0.07

0.07

0.00

0.00

 

1.10

4.511

46.608

8.463

0

 

93

Macadamia nuts, raw (1) (Nuts,)

1.36

718

7.91

75.77

13.82

8.6

4.57

4.43

0.07

0.07

0.00

0.00

 

1.05

12.061

58.877

1.502

0

 

94

Hazelnuts or filberts (1) (Nuts,)

5.31

628

14.95

60.75

16.70

9.7

4.34

4.20

0.07

0.07

0.00

0.00

 

0.48

4.464

45.652

7.920

0

 

95

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

1.61

718

7.79

76.08

13.38

8.0

4.14

4.00

0.07

0.07

0.00

0.00

 

1.05

11.947

59.275

1.498

0

 

96

Pine nuts, dried (1) (Nuts,)

2.28

673

13.69

68.37

13.08

3.7

3.59

3.45

0.07

0.07

0.00

0.00

0.00

1.43

4.899

18.764

34.071

0

 

97

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

2.03

574

29.84

49.05

14.71

6.5

1.29

1.14

0.07

0.07

0.00

0.00

0.00

0.74

8.544

15.734

19.856

0

 

98

Cashew nuts, raw (1) (Nuts,)

5.20

553

18.22

43.85

30.19

3.3

5.91

5.81

0.05

0.05

0.00

0.00

0.00

23.49

7.783

23.797

7.845

0

 

99

Walnuts, black, dried (Nuts,)

4.56

618

24.06

59.00

9.91

6.8

1.10

1.00

0.05

0.05

0.00

0.00

 

0.24

3.368

15.004

35.077

0

 

100

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

1.12

710

9.50

74.27

13.55

9.4

4.06

4.00

0.04

0.04

0.00

0.00

 

0.24

6.283

43.957

20.572

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

101

Pecans (1)

3.52

691

9.17

71.97

13.86

9.6

3.97

3.90

0.04

0.04

0.00

0.00

 

0.46

6.180

40.801

21.614

0

 

102

Mustard seed, yellow

6.86

469

24.94

28.76

34.94

14.7

6.79

3.69

2.88

0.02

0.00

0.00

0.20

 

1.460

19.83

5.390

0

 

103

Mustard seed, ground (Spices,)

5.27

508

26.08

36.24

28.09

12.2

6.79

3.69

2.88

0.02

0.00

0.00

0.20

 

1.989

22.518

10.088

0

 

104

Basil, fresh

92.06

23

3.15

0.64

2.65

1.6

0.30

0.00

0.02

0.02

0.00

0.00

0.27

 

0.041

0.088

0.389

0

 

105

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

9.36

361

7.90

1.07

80.02

19.2

0.43

0.00

0.43

0.00

0.00

0.00

0.00

39.5

0.147

0.196

0.316

0

 

106

Flaxseed (Seeds,)

6.96

534

18.29

42.16

28.88

27.3

1.55

1.15

0.40

0.00

0.00

0.00

0.00

 

3.663

7.527

28.730

0

 

107

Mushrooms, enoki, raw

 

88.54

44

2.56

0.32

7.68

2.7

0.22

0.00

0.22

0.00

0.00

0.00

0.00

0.00

 

 

 

0

 

108

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

2.6

597

22.09

52.83

19.29

11.8

4.90

4.72

0.04

0.00

0.00

0.14

 

70.1

4.047

33.658

12.649

0

 

109

Brazilnuts, dried, unblanched (Nuts,)

3.48

656

14.32

66.43

12.27

7.5

2.33

2.33

0.00

0.00

0.00

0.00

0.00

0.25

15.137

24.548

20.577

0

 

110

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

63.81

140

8.23

0.62

26.05

10.5

0.37

0.37

0.00

0.00

0.00

0.00

0.00

15.40

0.098

0.142

0.490

 

 

111

Rice, brown, long-grain, cooked

73.09

111

2.58

0.90

22.96

1.8

0.35

0.35

0.00

0.00

0.00

0.00

0.00

 

0.180

0.327

0.323

0

 

112

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

62.95

143

9.01

0.65

26.22

9.0

0.34

0.34

0.00

0.00

0.00

0.00

0.00

15.15

0.136

0.133

0.235

0

 

113

Mushrooms, portabella, grilled

 

88.91

35

4.27

0.75

4.91

2.2

0.00

0.00

0.00

0.00

0.00

0.00

0.00

0.43

0.050

0.000

0.200

0

 

114

Whitefish, eggs (Alaska Native) (Fish,)

76.24

104

14.66

2.88

4.89

0.0

0.00

0.00

0.00

0.00

0.00

0.00

0.00

0.00

0.496

1.046

1.073

439

 

115

Persimmons, japanese, raw

80.32

70

0.58

0.19

18.59

3.6

12.53

1.54

5.44

5.56

 

 

 

 

0.020

0.037

0.043

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

116

Currants, red and white, raw

83.95

56

1.40

0.20

13.80

4.3

7.37

0.61

3.22

3.53

 

 

 

 

0.017

0.028

0.088

0

 

117

Squash, summer, all varieties, raw

94.64

16

1.21

0.18

3.35

1.1

2.20

0.03

0.75

0.95

 

 

 

 

0.044

0.016

0.089

0

 

118

Turnip greens, raw

89.67

32

1.50

0.30

7.13

3.2

0.81

 

0.52

0.29

 

 

 

 

0.070

0.020

0.120

0

 

119

Okra, raw

90.17

31

2.00

0.10

7.03

3.2

1.20

0.40

0.13

0.21

 

 

 

0.34

0.026

0.017

0.027

0

 

120

Wild rice, cooked

73.93

101

3.99

0.34

21.34

1.8

0.73

0.33

0.20

0.20

 

 

 

 

0.049

0.050

0.213

0

 

121

Amaranth, uncooked

11.29

371

13.56

7.02

65.25

6.7

1.69

1.40

0.27

0.01

 

 

0.00

57.27

1.459

1.685

2.778

0

 

122

Sunflower seed kernels, dried (Seeds,)

4.73

584

20.78

51.46

20.00

8.6

2.62

2.50

 

 

 

 

 

 

4.455

18.528

23.137

0

 

123

Cherimoya, raw

79.39

74

1.65

0.62

17.70

2.3

 

1.30

 

 

 

 

 

 

 

 

 

0

 

124

Wild rice, raw

7.76

357

14.73

1.08

74.90

6.2

2.50

0.67

 

 

 

 

 

 

0.156

0.159

0.676

0

 

125

Beet greens, raw

91.02

22

2.20

0.13

4.33

3.7

0.50

0.50

 

 

 

 

 

 

0.020

0.026

0.046

0

 

126

Currants, zante, dried

19.21

283

4.08

0.27

74.08

6.8

67.28

 

 

 

 

 

 

 

0.028

0.047

0.180

0

 

127

Raisins, golden seedless

14.97

302

3.39

0.46

79.52

4.0

59.19

 

 

 

 

 

 

 

0.151

0.019

0.135

0

 

128

Tamarinds, raw

31.40

239

2.80

0.60

62.50

5.1

57.40

 

 

 

 

 

 

 

0.272

0.181

0.059

0

 

129

Nutmeg, ground (Spices,)

6.23

525

5.84

36.31

49.29

20.8

28.49

 

 

 

 

 

 

 

25.940

3.220

0.350

0

 

130

Figs, raw

79.11

74

0.75

0.30

19.18

2.9

16.26

 

 

 

 

 

 

 

0.060

0.066

0.144

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

131

Grapes, american type (slip skin), raw

 

81.30

67

0.63

0.35

17.15

0.9

16.25

 

 

 

 

 

 

 

0.114

0.014

0.102

0

 

132

Litchis, raw

81.76

66

0.83

0.44

16.53

1.3

15.23

 

 

 

 

 

 

 

0.099

0.120

0.132

0

 

133

Plantains, raw

65.28

122

1.30

0.37

31.89

2.3

15.00

 

 

 

 

 

 

 

0.143

0.032

0.069

0

 

134

Mangos, raw

 

81.71

65

0.51

0.27

17.00

1.8

14.80

 

 

 

 

 

 

 

0.066

0.101

0.051

0

 

135

Pomegranates, raw (1)

77.93

83

1.67

1.17

18.70

4.0

13.67

 

 

 

 

 

 

 

0.120

0.093

0.079

0

 

136

Soursop, raw

81.16

66

1.00

0.30

16.84

3.3

13.54

 

 

 

 

 

 

 

0.051

0.090

0.069

0

 

137

Passion-fruit, (granadilla), purple, raw

72.93

97

2.20

0.70

23.38

10.4

11.20

 

 

 

 

 

 

 

0.059

0.086

0.411

0

 

138

Breadfruit, raw

70.65

103

1.07

0.23

27.12

4.9

11.0

 

 

 

 

 

 

 

0.048

0.034

0.066

0

 

139

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

11.53

364

19.30

6.04

60.65

17.4

10.7

 

 

 

 

 

 

 

0.626

1.358

2.694

0

 

140

Pepper, red or cayenne

8.05

318

12.01

17.27

56.63

27.2

10.34

 

 

 

 

 

 

 

3.260

2.750

8.370

0

 

141

Jerusalem-artichokes, raw

78.01

73

2.00

0.01

17.44

1.6

9.60

 

 

 

 

 

 

 

0.000

0.004

0.001

0

 

142

Kumquats, raw

80.85

71

1.88

0.86

15.90

6.5

9.36

 

 

 

 

 

 

 

0.103

0.154

0.171

0

 

143

Guavas, common, raw

80.80

68

2.55

0.95

14.32

5.4

8.92

 

 

 

 

 

 

 

0.272

0.087

0.401

0

 

144

Mulberries, raw

87.68

43

1.44

0.39

9.80

1.7

8.10

 

 

 

 

 

 

 

0.027

0.041

0.207

0

 

145

Peas, split, mature seeds, raw

11.27

341

24.55

1.16

60.37

25.5

8.00

 

 

 

 

 

 

 

0.161

0.242

0.495

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

146

Beets, cooked, boiled, drained

87.06

44

1.68

0.18

9.96

2.0

7.96

 

 

 

 

 

 

 

0.028

0.035

0.064

0

 

147

Pears, asian, raw

88.25

42

0.50

0.23

10.65

3.6

7.05

 

 

 

 

 

 

 

0.012

0.049

0.055

0

 

148

Milk, human, mature, fluid

87.50

70

1.03

4.38

6.89

0.0

6.89

 

 

 

 

 

 

 

2.009

1.658

0.497

14

 

149

Beets, raw

 

87.58

43

1.61

0.17

9.56

2.8

6.76

 

 

 

 

 

 

 

0.027

0.032

0.060

0

 

150

Mung beans, mature seeds, raw

 

9.05

347

23.86

1.15

62.62

16.3

6.60

 

 

 

 

 

 

 

0.348

0.161

0.384

0

 

151

Coconut meat, raw (1) (Nuts,)

46.99

354

3.33

33.49

15.23

9.0

6.23

 

 

 

 

 

 

 

29.698

1.425

0.366

0

 

152

Papayas, raw

88.83

39

0.61

0.14

9.81

1.8

5.90

 

 

 

 

 

 

 

0.043

0.038

0.031

0

 

153

Broadbeans (fava beans), mature seeds, raw

10.98

341

26.12

1.53

58.29

25.0

5.70

 

 

 

 

 

 

 

0.254

0.303

0.627

0

 

154

Broadbeans (fava beans), mature seeds, raw

10.98

341

26.12

1.53

58.29

25.0

5.70

 

 

 

 

 

 

 

0.254

0.303

0.627

0

 

155

Casaba, raw (Melon,)

91.85

28

1.11

0.10

658

0.9

5.69

 

 

 

 

 

 

 

0.025

0.002

0.039

0

 

156

Casaba, raw (Melons,)

91.85

28

1.11

0.10

6.58

0.9

5.69

 

 

 

 

 

 

 

0.025

0.002

0.039

0

 

157

Peppers, hot chili, red, raw

88.02

40

1.87

0.44

8.81

1.5

5.30

 

 

 

 

 

 

 

0.042

0.024

0.239

0

 

158

Peppers, hot chili, green, raw

87.74

40

2.00

0.20

9.46

1.5

5.10

 

 

 

 

 

 

 

0.021

0.011

0.109

0

 

159

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

1.70

574

15.31

46.35

32.69

3.0

5.01

 

 

 

 

 

 

 

9.157

27.317

7.836

0

 

160

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

cooked, boiled, without salt

60.21

164

8.86

2.59

27.42

7.6

4.80

 

 

 

 

 

 

 

0.269

0.583

1.156

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

161

Parsnips, raw

79.53

75

1.20

0.30

17.99

4.9

4.80

 

 

 

 

 

 

 

0.050

0.112

0.047

0

 

162

Parsnips, cooked, boiled, drained, without salt

80.24

71

1.32

0.30

17.01

3.6

4.80

 

 

 

 

 

 

 

0.050

0.112

0.047

0

 

163

Milk, goat, fluid

87.03

69

3.56

4.14

4.45

0.0

4.45

 

 

 

 

 

 

 

2.667

1.109

0.149

11

 

164

Peanuts, all types, dry-roasted, without salt

1.55

585

23.68

49.66

21.51

8.0

4.18

 

 

 

 

 

 

 

6.893

24.640

15.694

0

 

165

Marjoram, dried (Spices,)

7.64

271

12.66

7.04

60.56

40.3

4.09

 

 

 

 

 

 

 

0.529

0.940

4.405

0

 

166

Carambola, (starfruit), raw

91.38

31

1.04

0.33

6.73

2.8

3.98

 

 

 

 

 

 

 

0.019

0.030

0.184

0

 

167

Peanuts, all types, raw

6.50

5.67

25.80

49.24

16.13

8.5

3.97

 

 

 

 

 

 

 

6.834

24.429

15.559

0

 

168

Tomatillos, raw

91.63

32

0.96

1.02

5.84

1.9

3.93

 

 

 

 

 

 

 

0.139

0.155

0.417

0

 

169

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

83.00

61

1.50

0.30

14.15

1.8

3.90

 

 

 

 

 

 

 

0.040

0.004

0.166

0

 

170

Turnips, raw

91.87

28

0.90

0.10

6.43

1.8

3.80

 

 

 

 

 

 

 

0.011

0.006

0.053

0

 

171

Mushrooms, shiitake, cooked, without salt

83.48

56

1.56

0.22

14.39

2.1

3.61

 

 

 

 

 

 

 

0.050

0.070

0.034

0

 

172

Burdock root, cooked, boiled, drained, without salt

75.64

88

2.09

0.14

21.15

1.8

3.55

 

 

 

 

 

 

 

0.023

0.035

0.055

0

 

173

Peppers, jalapeno, raw

91.69

30

1.35

00.62

5.90

2.80

3.46

 

 

 

 

 

 

 

0.062

0.033

0.319

0

 

174

Tapioca, pearl, dry

10.99

358

0.19

0.02

88.69

0.9

3.35

 

 

 

 

 

 

 

0.005

0.005

0.003

0

 

175

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

67.62

230

2.29

23.84

5.54

2.2

3.34

 

 

 

 

 

 

 

21.140

1.014

0.261

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

176

Corn, sweet, white, raw

75.96

86

3.22

1.18

19.02

2.7

3.22

 

 

 

 

 

 

 

0.182

0.347

0.559

0

 

177

Eggplant, cooked, boiled, drained, without salt

89.67

35

0.83

0.23

8.73

2.25

3.20

 

 

 

 

 

 

 

0.044

0.020

0.093

0

 

178

Cauliflower, green, raw

89.79

31

2.95

0.30

6.09

3.2

3.03

 

 

 

 

 

 

 

0.047

0.028

0.133

0

 

179

Taro leaves, raw

85.66

42

4.98

0.74

6.70

3.7

3.01

 

 

 

 

 

 

 

0.151

0.060

0.307

0

 

180

Pigeonpeas, immature seeds, raw

65.88

136

7.20

1.64

23.88

5.1

3.00

 

 

 

 

 

 

 

0.354

0.013

0.873

0

 

181

Cowpeas (blackeyes), immature seeds, raw

77.20

90

2.95

0.35

18.83

5.0

3.00

 

 

 

 

 

 

 

0.090

0.032

0.150

0

 

182

Bamboo shoots, raw

91.0

27

2.60

0.30

5.20

2.2

3.00

 

 

 

 

 

 

 

0.069

0.007

0.134

0

 

183

Turnips, cooked, boiled, drained, without salt

93.60

22

0.71

0.08

5.06

2.0

2.99

 

 

 

 

 

 

 

0.008

0.005

0.042

0

 

184

Burdock root, raw

80.09

72

1.53

0.15

17.34

3.3

2.90

 

 

 

 

 

 

 

0.025

0.037

0.059

0

 

185

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

1.20

582

19.33

49.80

24.07

11.1

2.73

 

 

 

 

 

 

 

5.219

9.505

32.884

0

 

186

Pimento, canned

93.10

23

1.10

0.30

5.10

1.9

2.71

 

 

 

 

 

 

 

0.045

0.020

0.161

0

 

187

Coconut water (liquid from coconuts) (Nuts,)

94.99

19

0.72

0.20

3.71

1.1

2.61

 

 

 

 

 

 

 

0.176

0.008

0.002

0

 

188

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

93.70

20

0.91

0.31

4.31

1.4

2.59

 

 

 

 

 

 

 

0.064

0.023

0.131

0

 

189

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

92.30

27

0.66

0.26

6.46

1.4

2.53

 

 

 

 

 

 

 

0.062

0.022

0.126

0

 

190

Lemons, raw, without peel

 

88.98

29

1.10

0.30

9.32

2.8

2.50

 

 

 

 

 

 

 

0.039

0.011

0.089

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

191

Radishes, oriental, raw

94.62

18

0.60

0.10

4.10

1.6

2.50

 

 

 

 

 

 

 

0.030

0.017

0.045

0

 

192

Okra, cooked, boiled, drained, without salt

92.57

22

1.87

0.21

4.51

2.5

2.40

 

 

 

 

 

 

 

0.045

0.028

0.046

0

 

193

Pumpkin flowers, cooked, boiled, drained, without salt

95.20

15

1.09

0.08

3.30

0.9

2.40

 

 

 

 

 

 

 

0.041

0.010

0.004

0

 

194

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

89.83

32

1.83

0.19

7.34

2.6

2.33

 

 

 

 

 

 

 

0.032

0.027

0.074

0

 

195

Eggplant, raw

92.41

24

1.01

0.19

5.70

3.4

2.325

 

 

 

 

 

 

 

0.034

0.016

0.076

0

 

196

Cabbage, savoy, raw

91.00

27

2.00

0.10

6.10

3.1

2.27

 

 

 

 

 

 

 

0.013

0.007

0.049

0

 

197

Great northern, mature seeds, raw (Beans,)

10.7

339

21.86

1.14

62.37

20.2

2.26

 

 

 

 

 

 

 

0.356

0.053

0.477

0

 

198

Cumin seed (Spices,)

8.06

375

17.81

22.27

44.24

10.5

2.25

 

 

 

 

 

 

 

1.535

14.040

3.279

0

 

199

Black, mature seeds, raw (Beans,)

11.02

341

21.60

1.42

62.36

15.2

2.12

 

 

 

 

 

 

 

0.366

0.123

0.610

0

 

200

White, mature seeds, raw (Beans,)

11.32

333

23.36

0.85

60.27

15.2

2.11

 

 

 

 

 

 

 

0.219

0.074

0.364

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

201

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

without salt

90.80

31

0.81

0.20

7.62

1.0

2.11

 

 

 

 

 

 

 

0.027

0.003

0.111

0

 

202

Arugula, raw

91.71

25

2.58

0.66

3.65

1.6

2.05

 

 

 

 

 

 

 

0.086

0.049

0.319

0

 

203

Pepper, banana, raw

91.81

27

1.66

0.45

5.35

3.4

1.95

 

 

 

 

 

 

 

0.048

0.027

0.243

0

 

204

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

salt

71.54

110

7.60

0.40

19.65

5.4

1.82

 

 

 

 

 

 

 

0.066

0.079

0.164

0

 

205

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

salt

71.54

110

7.60

0.40

19.65

5.4

1.82

 

 

 

 

 

 

 

0.066

0.079

0.164

0

 

206

Yambean (jicama), raw

90.07

38

0.72

0.09

8.82

4.9

1.80

 

 

 

 

 

 

 

0.021

0.005

0.043

0

 

207

Mushrooms, portabella, grilled

 

91.20

26

2.50

0.20

5.07

1.5

1.80

 

 

 

 

 

 

 

0.026

0.003

0.078

0

 

208

Mushrooms, brown, Italian, or Crimini, raw

 

92.30

27

2.50

0.10

4.12

0.6

1.72

 

 

 

 

 

 

 

0.014

0.002

0.042

0

 

209

Thyme, dried (Spices,)

7.79

276

9.11

7.43

63.94

37.0

1.71

 

 

 

 

 

 

 

2.730

0.470

1.190

0

 

210

Sage, ground (Spices,)

7.96

315

10.63

12.75

60.73

40.3

1.71

 

 

 

 

 

 

 

7.030

1.870

1.760

0

 

211

Ginger root, raw

78.89

80

1.82

0.75

17.77

2.0

1.70

 

 

 

 

 

 

 

0.203

0.154

0.154

0

 

212

Limes, raw

88.26

30

0.70

0.20

10.54

2.8

1.69

 

 

 

 

 

 

 

0.022

0.019

0.055

0

 

213

Chayote, fruit, raw

94.24

19

0.82

0.13

4.51

1.7

1.66

 

 

 

 

 

 

 

0.28

0.010

0.057

0

 

214

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

salt

67.17

123

6.81

0.32

23.64

5.3

1.63

 

 

 

 

 

 

 

0.073

0.019

0.154

0

 

215

Mustard greens, raw

90.8

26

2.7

0.20

4.90

3.3

1.60

 

 

 

 

 

 

 

0.010

0.092

0.038

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

216

Lima beans, immature seeds, raw

70.24

113

6.84

0.86

20.17

4.9

1.48

 

 

 

 

 

 

 

0.198

0.050

0.419

0

 

217

Snap, green, raw (Beans,)

90.27

31

1.82

0.12

7.13

3.4

1.40

 

 

 

 

 

 

 

0.026

0.005

0.059

0

 

218

Pumpkin, raw

91.6

26

1.00

0.10

6.50

0.5

1.36

 

 

 

 

 

 

 

0.052

0.013

0.005

0

 

219

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

96.10

12

1.40

0.06

2.14

0.8

1.34

 

 

 

 

 

 

 

0.016

0.008

0.020

0

 

220

Kale, cooked, boiled, drained, without salt

91.20

28

1.90

0.40

5.63

2.0

1.25

 

 

 

 

 

 

 

0.052

0.030

0.193

0

 

221

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

96.06

14

0.40

0.20

3.04

1.0

1.18

 

 

 

 

 

 

 

0.016

0.037

0.088

0

 

222

Cabbage, chinese (pak-choi), raw

95.32

13

1.50

0.20

2.18

1.0

1.18

 

 

 

 

 

 

 

0.027

0.015

0.096

0

 

223

Egg, whole, cooked, hard-boiled

74.62

155

12.58

10.61

1.12

0.0

1.12

 

 

 

 

 

 

 

3.267

4.077

1.414

424

 

224

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

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

92.65

20

1.88

0.08

4.13

2.1

1.10

 

 

 

 

 

 

 

0.012

0.016

0.028

0

 

225

Chard, swiss, raw

92.66

19

1.80

0.20

3.74

1.6

1.10

 

 

 

 

 

 

 

0.030

0.040

0.070

0

 

226

Garlic, raw

58.58

149

6.36

0.50

33.06

2.1

1.00

 

 

 

 

 

 

 

0.089

0.011

0.249

0

 

227

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

salt

81.65

60

5.27

0.93

11.15

2.0

1.00

 

 

 

 

 

 

 

0.152

0.473

0.015

0

 

228

Artichokes, (globe or french), raw

84.94

47

3.27

0.15

10.51

5.4

0.99

 

 

 

 

 

 

 

0.036

0.005

0.064

0

 

229

Egg, goose, whole, fresh, raw

70.43

185

13.87

13.27

1.35

0.0

0.94

 

 

 

 

 

 

 

3.595

5.747

1.672

852

 

230

Egg, duck, whole, fresh, raw

70.83

185

12.81

13.77

1.45

0.0

0.93

 

 

 

 

 

 

 

3.681

6.525

1.223

884

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

231

Coriander (cilantro) leaves, raw

92.21

23

2.13

0.52

3.67

2.8

0.87

 

 

 

 

 

 

 

0.014

0.275

0.040

0

 

232

Parsley, raw

87.71

36

2.97

0.79

6.33

3.3

0.85

 

 

 

 

 

 

 

0.132

0.295

0.124

0

 

233

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

salt

 

95.55

12

1.56

0.16

1.78

1.0

0.83

 

 

 

 

 

 

 

0.021

0.012

0.077

0

 

234

Barley, pearled, raw

10.09

352

9.91

1.16

77.72

15.6

0.80

 

 

 

 

 

 

 

0.244

0.149

0.560

0

 

235

Dandelion greens, raw

85.6

45

2.70

0.70

9.20

3.5

0.71

 

 

 

 

 

 

 

0.170

0.014

0.306

0

 

236

Chicory greens, raw

92.00

23

1.70

0.30

4.70

4.0

0.70

 

 

 

 

 

 

 

0.073

0.006

0.131

0

 

237

Pumpkin leaves, cooked, boiled, drained, without salt

92.51

21

2.72

0.22

3.39

2.7

0.69

 

 

 

 

 

 

 

0.114

0.029

0.012

0

 

238

Celery seed (Spices,)

6.04

392

18.07

25.27

41.35

11.8

0.67

 

 

 

 

 

 

 

2.190

15.930

3.720

0

 

239

Seaweed, wakame, raw

79.99

45

3.03

0.64

9.14

0.5

0.65

 

 

 

 

 

 

 

0.130

0.58

0.218

0

 

240

Pepper, black (Spices,)

10.51

255

10.95

3.26

64.81

26.5

0.64

 

 

 

 

 

 

 

0.980

1.010

1.130

0

 

241

Caraway seed (Spices,)

9.87

333

19.77

14.59

49.9

38.0

0.64

 

 

 

 

 

 

 

0.620

7.125

3.272

0

 

242

Shellie, canned, solids and liquids (Beans,)

90.69

30

1.76

0.19

6.19

3.4

0.63

 

 

 

 

 

 

 

0.023

0.014

0.110

0

 

243

Irishmoss, raw (Seaweed,)

81.34

49

1.51

0.16

12.29

1.3

0.61

 

 

 

 

 

 

 

0.033

0.015

0.055

0

 

244

Seaweed, irishmoss, raw

81.34

49

1.51

0.16

12.29

1.3

0.61

 

 

 

 

 

 

 

0.033

0.015

0.055

0

 

245

Seaweed, kelp, raw

81.58

43

1.68

0.56

9.57

1.3

0.60

 

 

 

 

 

 

 

0.247

0.098

0.047

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

246

Radicchio, raw

93.14

23

1.43

0.25

4.48

0.9

0.60

 

 

 

 

 

 

 

0.060

0.010

0.110

0

 

247

Turnip greens, cooked, boiled, drained, without salt

93.20

20

1.14

0.23

4.36

3.5

0.53

 

 

 

 

 

 

 

0.053

0.015

0.091

0

 

248

Soybeans, mature seeds, sprouted, cooked, steamed

79.45

81

8.47

4.45

6.53

0.8

0.52

 

 

 

 

 

 

 

0.617

1.009

2.513

0

 

249

Yam, raw

69.60

118

1.53

0.17

27.88

4.1

0.50

 

 

 

 

 

 

 

0.037

0.006

0.076

0

 

250

Lotus root, cooked, boiled, drained, without salt

81.42

66

1.58

0.07

16.02

3.1

0.50

 

 

 

 

 

 

 

0.021

0.014

0.014

0

 

251

Dandelion greens, cooked, boiled, drained, without salt

89.80

33

2.00

0.60

6.40

2.9

0.50

 

 

 

 

 

 

 

0.146

0.012

0.262

0

 

252

Seaweed, laver, raw

85.03

35

5.81

0.28

5.11

0.3

0.49

 

 

 

 

 

 

 

0.061

0.025

0.110

0

 

253

Collards, raw

90.55

30

2.45

0.42

5.69

3.6

0.46

 

 

 

 

 

 

 

0.055

0.030

0.201

0

 

254

Wheat, soft white

10.42

340

10.69

1.99

75.36

12.7

0.41

 

 

 

 

 

 

 

0.368

0.227

0.837

0

 

255

Wheat, soft red winter

12.17

331

10.35

1.56

74.24

12.5

0.41

 

 

 

 

 

 

 

0.289

0.178

0.656

0

 

256

Egg, quail, whole, fresh, raw

74.35

158

13.05

11.09

0.41

0.0

0.41

 

 

 

 

 

 

 

3.557

4.324

1.324

844

 

257

Taro, raw

70.64

112

1.50

0.20

26.46

4.1

0.40

 

 

 

 

 

 

 

0.041

0.016

0.083

0

 

258

Collards, cooked, boiled, drained, without salt

91.86

26

2.11

0.36

4.91

2.8

0.40

 

 

 

 

 

 

 

0.047

0.026

0.173

0

 

259

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

61.2

149

9.06

0.49

27.91

5.3

0.36

 

 

 

 

 

 

 

0.126

0.042

0.210

0

 

260

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

63.08

139

9.73

0.35

25.09

6.3

0.34

 

 

 

 

 

 

 

0.091

0.031

0.152

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

261

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

salt (Beans,)

66.94

127

8.67

0.50

22.80

6.4

0.32

 

 

 

 

 

 

 

0.073

0.039

0.278

0

 

262

Sesame seeds, whole, dried (Seeds,)

4.69

573

17.73

49.67

23.45

11.8

0.30

 

 

 

 

 

 

 

6.957

18.759

21.773

0

 

263

Barley, pearled, cooked

68.80

123

2.26

0.44

28.22

3.8

0.28

 

 

 

 

 

 

 

0.093

0.057

0.214

0

 

264

Seaweed, agar, raw

91.32

26

0.54

0.03

6.75

0.5

0.28

 

 

 

 

 

 

 

0.006

0.003

0.010

0

 

265

Endive, raw

93.79

17

1.25

0.20

3.35

3.1

0.25

 

 

 

 

 

 

 

0.048

0.004

0.087

0

 

266

Millet, cooked

71.41

119

3.51

1.00

23.67

1.3

0.13

 

 

 

 

 

 

 

0.172

0.184

0.508

0

 

267

Mustard greens, cooked, boiled, drained, without salt

94.46

15

2.26

0.24

2.10

2.0

0.10

 

 

 

 

 

 

 

0.012

0.110

0.046

0

 

268

Rice, white, long-grain, regular, cooked

684.

130

2.69

0.28

28.17

0.4

0.05

 

 

 

 

 

 

 

0.077

0.088

0.076

0

 

269

Olives, ripe, canned (jumbo-super colossal)

84.34

81

0.97

6.87

5.61

2.5

0.00

 

 

 

 

 

 

 

0.909

5.071

0.586

0

 

270

Caviar, black and red, granular (Fish,)

47.50

252

24.60

17.9

4.00

0.0

0.00

 

 

 

 

 

 

 

4.060

4.631

7.405

588

 

271

Mollusks, oyster, eastern, wild, raw

85.16

68

7.05

2.46

3.91

0.0

0.00

 

 

 

 

 

 

 

0.772

0.314

0.968

53

 

272

Clam, mixed species, raw (Mollusks,)

81.82

74

12.77

0.97

2.57

0.0

0.00

 

 

 

 

 

 

 

0.094

0.080

0.282

34

 

273

Roe, mixed species, raw (Fish,)

67.73

143

22.32

6.42

1.50

0.0

0.00

 

 

 

 

 

 

 

1.456

1.661

2.656

374

 

274

Anchovy, european, raw (Fish,)

73.37

131

20.35

4.84

0.00

0.0

0.00

 

 

 

 

 

 

 

1.282

1.182

1.637

60

 

275

Bear, cooked, simmered (Game meat,)

53.55

259

32.42

13.39

0.00

0.0

0.00

 

 

 

 

 

 

 

3.54

5.660

2.400

98

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

276

Beaver, cooked, roasted (Game meat,)

57.92

212

34.85

6.96

0.00

0.0

0.00

 

 

 

 

 

 

 

2.070

1.890

1.350

117

 

277

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

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

52.77

291

26.42

19.71

0.00

0.0

0.00

 

 

 

 

 

 

 

7.770

8.460

0.710

87

 

278

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

56.26

273

25.38

18.21

0.00

0.0

0.00

 

 

 

 

 

 

 

7.329

8.825

0.497

82

 

279

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

59.53

238

23.77

15.13

0.00

0.0

0.00

 

 

 

 

 

 

 

[6.460]

[5.909]

[0.712]

83

 

280

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

cooked, broiled (Game meat,)

65.1

171

28.05

5.65

0.00

0.0

0.00

 

 

 

 

 

 

 

2.412

2.206

0.266

86

 

281

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

63.87

160

28.30

4.38

0.00

0.0

0.00

 

 

 

 

 

 

 

1.300

1.710

0.640

77

 

282

Caribou, cooked, roasted (Game meat,)

62.43

167

29.77

4.42

0.00

0.0

0.00

 

 

 

 

 

 

 

1.700

1.330

0.620

109

 

283

Carp, raw (Fish,)

76.31

127

17.83

5.60

0.00

0.0

0.00

 

 

 

 

 

 

 

1.083

2.328

1.431

66

 

284

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

roasted

62.44

197

29.80

7.78

0.00

0.0

0.00

 

 

 

 

 

 

 

2.190

3.030

1.660

84

 

285

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

65.26

165

31.02

3.57

0.00

0.0

0.00

 

 

 

 

 

 

 

1.010

1.240

0.770

85

 

286

Duck, domesticated, meat and skin, cooked, roasted

51.84

337

18.99

28.35

0.00

0.0

0.00

 

 

 

 

 

 

 

9.670

12.900

3.650

84

 

287

Duck, domesticated, meat only, cooked, roasted

64.22

201

23.48

11.20

0.00

0.0

0.00

 

 

 

 

 

 

 

3.951

3.858

1.487

89

 

288

Goat, cooked, roasted (Game meat,)

68.21

143

27.10

3.03

0.00

0.0

0.00

 

 

 

 

 

 

 

0.930

1.360

0.230

75

 

289

Goose, domesticated, meat and skin, cooked, roasted

 

51.95

305

25.16

21.92

0.00

0.0

0.00

 

 

 

 

 

 

 

6.870

10.250

2.520

91

 

290

Moose, cooked, roasted (Game meat,)

67.83

134

29.27

0.97

0.00

0.0

0.00

 

 

 

 

 

 

 

0.290

0.200

0.310

78

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

291

Opossum, cooked, roasted (Game meat,)

58.30

221

30.20

10.20

0.00

0.0

0.00

 

 

 

 

 

 

 

1.206

3.773

2.983

129

 

292

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

58.53

238

26.36

13.89

0.00

0.0

0.00

 

 

 

 

 

 

 

4.893

5.976

1.519

88

 

293

Raccoon, cooked, roasted (Game meat,)

54.30

255

29.20

14.50

0.00

0.0

0.00

 

 

 

 

 

 

 

4.070

5.210

2.090

97

 

294

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

71.50

139

23.45

4.30

0.00

0.0

0.00

 

 

 

 

 

 

 

1.054

1.581

1.273

55

 

295

Squirrel, cooked, roasted (Game meat,)

62.07

173

30.77

4.69

0.00

0.0

0.00

 

 

 

 

 

 

 

0.850

1.330

1.460

121

 

296

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

61.70

208

28.10

9.73

0.00

0.0

0.00

 

 

 

 

 

 

 

2.840

3.190

2.480

82

 

297

Turkey, all classes, meat only, cooked, roasted

64.88

170

29.32

4.97

0.00

0.0

0.00

 

 

 

 

 

 

 

1.459

1.115

1.501

76

 

298

Raisins, seeded

16.57

296

2.52

0.54

78.47

6.8

 

 

 

 

 

 

 

 

0.178

0.022

0.159

0

 

299

Bay leaf (Spices,)

5.44

313

7.61

8.36

74.97

26.3

 

 

 

 

 

 

 

 

2.280

1.640

2.290

0

 

300

Buckwheat groats, roasted, dry

8.41

346

11.73

2.71

74.95

10.3

 

 

 

 

 

 

 

 

0.591

0.828

0.828

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

301

Millet, raw

8.67

378

11.02

4.22

72.85

8.5

 

 

 

 

 

 

 

 

0.723

0.773

2.134

0

 

302

Triticale

10.51

336

13.05

2.09

72.13

 

 

 

 

 

 

 

 

 

0.366

0.211

0.913

0

 

303

Allspice, ground ( Spices,)

8.46

263

6.09

8.69

72.12

21.6

 

 

 

 

 

 

 

 

2.550

0.660

2.360

0

 

304

Buckwheat

9.75

343

13.25

3.40

71.50

10.0

 

 

 

 

 

 

 

 

0.741

1.040

1.039

0

 

305

Savory, ground (Spices,)

9.00

272

6.73

5.91

68.73

45.7

 

 

 

 

 

 

 

 

3.260

 

 

0

 

306

Cardamom (Spices,)

8.28

311

10.76

6.70

68.47

28.0

 

 

 

 

 

 

 

 

0.680

0.870

0.430

0

 

307

Oats

8.22

389

16.89

6.90

66.27

10.6

 

 

 

 

 

 

 

 

1.217

2.178

2.535

0

 

308

Saffron (Spices,)

11.90

310

11.43

5.85

65.37

3.9

 

 

 

 

 

 

 

 

1.586

0.429

2.067

0

 

309

Quinoa, uncooked

13.28

368

14.12

6.07

64.16

7.0

 

 

 

 

 

 

 

52.22

0.706

1.613

3.292

0

 

310

French, mature seeds, raw (Beans,)

10.77

343

18.81

2.02

64.11

25.2

 

 

 

 

 

 

 

 

0.221

0.138

1.207

0

 

311

Rosemary, dried (Spices,)

9.31

331

4.88

15.22

64.06

42.6

 

 

 

 

 

 

 

 

7.371

3.014

2.339

0

 

312

Adzuki, mature seeds, raw (Beans,)

13.44

329

19.87

0.53

62.90

12.7

 

 

 

 

 

 

 

 

0.191

 

 

0

 

313

Pigeon peas (red gram), mature seeds, raw

10.59

343

21.70

1.49

62.78

15.0

 

 

 

 

 

 

 

 

0.330

0.012

0.814

0

 

314

Small white, mature seeds, raw (Beans,)

11.71

336

21.11

1.18

62.25

24.9

 

 

 

 

 

 

 

 

0.304

0.102

0.507

0

 

315

Yardlong beans, mature seeds, raw

8.43

347

24.33

1.31

61.91

11.0

 

 

 

 

 

 

 

 

0.339

0.114

0.565

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

316

Mothbeans, mature seeds, raw

9.68

343

22.94

1.61

61.52

 

 

 

 

 

 

 

 

 

0.364

0.129

0.750

0

 

317

Hyacinth beans, mature seeds, raw

9.38

344

23.90

1.39

60.76

 

 

 

 

 

 

 

 

 

0.288

 

 

0

 

318

Yellow, mature seeds, raw (Beans,)

11.10

345

22.00

2.60

60.70

25.1

 

 

 

 

 

 

 

 

0.671

0.226

1.118

0

 

319

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

12.39

335

23.03

1.23

60.05

24.7

 

 

 

 

 

 

 

 

0.316

0.106

0.527

0

 

320

Lentils, pink, raw

11.79

345

24.95

2.17

59.15

10.8

 

 

 

 

 

 

 

 

0.379

0.500

1.137

0

 

321

Mungo beans, mature seeds, raw

 

10.80

341

25.21

1.64

58.99

18.3

 

 

 

 

 

 

 

 

0.114

0.085

1.071

0

 

322

Fenugreek seed (Spices,)

8.84

323

23.00

6.41

58.35

24.6

 

 

 

 

 

 

 

 

1.460

 

 

0

 

323

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

6.10

318

12.14

4.60

58.26

 

 

 

 

 

 

 

 

 

0.902

1.486

2.023

0

 

324

Dill seed (Spices,)

7.70

305

15.98

14.54

55.17

21.1

 

 

 

 

 

 

 

 

0.730

9.410

1.010

0

 

325

Coriander seed (Spices,)

8.86

298

12.37

17.77

54.99

41.9

 

 

 

 

 

 

 

 

0.990

13.580

1.750

0

 

326

Mace, ground (Spices,)

8.17

475

6.71

32.38

50.50

20.2

 

 

 

 

 

 

 

 

9.510

11.170

4.390

0

 

327

Tarragon, dried (Spices,)

7.74

295

22.77

7.24

50.22

7.4

 

 

 

 

 

 

 

 

1.881

0.474

3.698

0

 

328

Anise seed ( Spices,)

 

9.54

337

17.60

15.9

50.02

14.6

 

 

 

 

 

 

 

 

0.586

9.780

3.150

0

 

329

Chervil, dried (Spices,)

7.20

237

23.20

3.9

49.10

11.3

 

 

 

 

 

 

 

 

0.169

1.399

1.800

0

 

330

Chestnuts, chinese, raw (Nuts,)

43.95

224

4.20

1.11

49.07

 

 

 

 

 

 

 

 

 

0.164

0.581

0.288

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

331

Breadnuttree seeds, raw Ê(Seeds,)

45.00

217

5.97

0.99

46.28

 

 

 

 

 

 

 

 

 

0.267

0.126

0.527

0

 

332

Chestnuts, european, raw, unpeeled (Nuts,)

48.65

213

2.42

2.26

45.54

8.1

 

 

 

 

 

 

 

 

0.425

0.780

0.894

0

 

333

Chia seeds, dried (Seeds,)

4.90

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

3.176

2.115

23.335

0

 

334

Wheat, sprouted

47.75

198

7.49

1.27

42.53

1.1

 

 

 

 

 

 

 

 

0.206

0.151

0.557

0

 

335

Acorns, raw (Nuts,)

27.9

387

6.15

23.86

40.75

 

 

 

 

 

 

 

 

 

3.102

15.109

4.596

0

 

336

Lupins, mature seeds, raw

10.44

371

36.17

9.74

40.38

 

 

 

 

 

 

 

 

 

1.156

3.940

2.439

0

 

337

Ginkgo nuts, raw (Nuts,)

55.20

182

4.32

1.68

37.60

 

 

 

 

 

 

 

 

 

0.319

0.619

0.618

0

 

338

Chestnuts, japanese, raw (Nuts,)

61.41

154

2.25

0.53

34.91

 

 

 

 

 

 

 

 

 

0.078

0.278

0.138

0

 

339

Safflower seed kernels, dried (Seeds,)

5.62

517

16.18

38.45

34.29

 

 

 

 

 

 

 

 

 

3.682

4.848

28.223

0

 

340

Sapotes, (marmalade plum), raw

62.43

134

2.12

0.60

33.76

2.6

 

 

 

 

 

 

 

 

 

 

 

0

 

341

Chestnuts, chinese, boiled and steamed (Nuts,)

61.57

153

2.88

0.76

33.64

 

 

 

 

 

 

 

 

 

0.112

0.399

0.197

0

 

342

Beechnuts, dried (Nuts,)

6.60

576

6.20

50.00

33.50

 

 

 

 

 

 

 

 

 

5.719

21.892

20.089

0

 

343

Persimmons, native, raw

64.40

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

 

 

0

 

344

Kamut, cooked

 

61.42

146

6.45

0.91

30.46

3.9

 

 

 

 

 

 

 

 

 

 

 

0

 

345

Breadfruit seeds, raw (Seeds,)

56.27

191

7.40

5.59

29.24

5.2

 

 

 

 

 

 

 

 

1.509

0.712

2.977

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

346

Rice, white, medium-grain, cooked

68.61

130

2.38

0.21

28.59

0.3

 

 

 

 

 

 

 

 

0.057

0.065

0.056

0

 

347

Chestnuts, european, boiled and steamed (Nuts,)

68.15

131

2.00

1.38

27.76

 

 

 

 

 

 

 

 

 

0.260

0.476

0.545

0

 

348

Peas, mature seeds, sprouted, raw

62.27

124

8.80

0.68

27.11

 

 

 

 

 

 

 

 

 

0.124

0.061

0.326

0

 

349

Durian, raw or frozen

64.99

147

1.47

5.33

27.09

3.8

 

 

 

 

 

 

 

 

 

 

 

0

 

350

Spelt, cooked

66.56

127

5.50

0.85

26.44

3.9

 

 

 

 

 

 

 

19.57

 

 

 

0

 

351

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

63.24

142

8.97

0.64

25.81

10.4

 

 

 

 

 

 

 

 

0.166

0.056

0.276

0

 

352

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

62.98

144

9.16

1.08

25.27

10.4

 

 

 

 

 

 

 

 

0.279

0.094

0.466

0

 

353

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

71.50

101

1.70

0.60

25.20

2.4

 

 

 

 

 

 

 

 

0.231

 

 

0

 

354

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

66.29

128

7.52

0.10

24.77

7.3

 

 

 

 

 

 

 

 

0.036

 

 

0

 

355

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

without salt (Beans,)

64.65

136

9.34

0.46

24.46

10.0

 

 

 

 

 

 

 

 

0.119

0.040

0.199

0

 

356

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

66.57

129

7.05

0.76

24.02

9.4

 

 

 

 

 

 

 

 

0.083

0.052

0.453

0

 

357

Jackfruit, raw

 

73.23

94

1.47

0.30

24.01

1.6

 

 

 

 

 

 

 

 

0.063

0.044

0.086

0

 

358

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

65.74

132

8.86

0.54

23.71

 

 

 

 

 

 

 

 

 

0.139

0.047

0.231

0

 

359

Sugar-apples, (sweetsop), raw

73.23

94

2.06

0.29

23.64

4.4

 

 

 

 

 

 

 

 

0.048

0.114

0.040

0

 

360

Sugar-apples, (sweetsop), raw

73.23

94

2.06

0.29

23.64

4.4

 

 

 

 

 

 

 

 

0.048

0.114

0.040

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

361

Wasabi, root, raw

69.11

109

4.80

0.63

23.54

7.8

 

 

 

 

 

 

 

 

 

 

 

0

 

362

Rice, brown, medium

72.96

112

2.32

0.83

23.51

1.8

 

 

 

 

 

 

 

 

0.165

0.300

0.296

0

 

363

Lentils, sprouted, raw

67.34

106

8.96

0.55

22.14

 

 

 

 

 

 

 

 

 

0.057

0.104

0.219

0

 

364

Cottonseed kernels, roasted (glandless) (Seeds,)

4.65

506

32.59

36.29

21.90

5.5

 

 

 

 

 

 

 

 

9.699

6.919

18.068

0

 

365

Quinoa, cooked

71.61

120

4.40

1.92

21.30

2.8

 

 

 

 

 

 

 

17.63

 

 

 

0

 

366

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

69.00

118

8.33

0.45

21.09

7.0

 

 

 

 

 

 

 

 

0.140

0.021

0.187

0

 

367

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

68.80

118

8.29

0.45

21.09

3.8

 

 

 

 

 

 

 

 

0.116

0.039

0.193

0

 

368

Mothbeans, mature seeds, cooked, boiled, without salt

 

69.23

117

7.81

0.55

20.96

 

 

 

 

 

 

 

 

 

0.124

0.044

0.256

0

 

369

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

69.13

117

8.14

0.58

20.70

 

 

 

 

 

 

 

 

 

0.099

 

 

0

 

370

Arrowhead, raw

72.48

99

5.33

0.29

20.23

 

 

 

 

 

 

 

 

 

 

 

 

0

 

371

Jujube, raw

77.86

79

1.20

0.20

20.23

 

 

 

 

 

 

 

 

 

 

 

 

0

 

372

Sapodilla, raw

78.00

830

0.44

1.10

19.96

5.3

 

 

 

 

 

 

 

 

0.194

0.521

0.011

0

 

373

Crabapples, raw

78.94

76

0.40

0.30

19.95

 

 

 

 

 

 

 

 

 

0.048

0.012

0.088

0

 

374

Pine nuts, pinyon, dried (Nuts,)

5.90

629

11.57

60.98

19.30

10.7

 

 

 

 

 

 

 

 

9.377

22.942

25.668

0

 

375

Amaranth grain, cooked

75.16

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

 

16.23

 

 

 

 

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

376

Elderberries, raw

79.8

73

0.66

0.50

18.40

7.0

 

 

 

 

 

 

 

 

0.023

0.080

0.247

0

 

377

Hickorynuts, dried (Nuts,)

2.65

657

12.72

64.37

18.25

6.4

 

 

 

 

 

 

 

 

7.038

32.611

21.886

0

 

378

Fava, in pod, raw (Beans,)

72.60

88

7.92

0.73

17.63

 

 

 

 

 

 

 

 

 

0.118

0.104

0.342

0

 

379

Chicory roots, raw

80.00

73

1.40

0.20

17.51

 

 

 

 

 

 

 

 

 

0.048

0.004

0.087

0

 

380

Guavas, strawberry, raw

80.66

69

0.58

0.60

17.36

5.4

 

 

 

 

 

 

 

 

0.172

0.055

0.253

0

 

381

Lotus seeds, raw (Seeds,)

77.00

89

4.13

0.53

17.28

 

 

 

 

 

 

 

 

 

0.088

0.104

0.312

0

 

382

Lotus root, raw

79.10

74

2.60

0.10

17.23

4.9

 

 

 

 

 

 

 

 

0.030

0.020

0.020

0

 

383

Mountain yam, hawaii, raw

81.44

67

1.34

0.10

16.31

 

 

 

 

 

 

 

 

 

0.022

0.004

0.045

0

 

384

Mouse nuts, seedlings (Alaska Native)

73.00

104

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

385

Mouse nuts, roots (Alaska Native)

77.20

81

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

 

 

 

 

 

386

Java-plum, (jambolan), raw

83.13

60

0.72

0.23

15.56

 

 

 

 

 

 

 

 

 

 

 

 

0

 

387

Currants, european black, raw

 

81.96

63

1.40

0.41

15.38

 

 

 

 

 

 

 

 

 

0.034

0.058

0.179

0

 

388

Watermelon seed kernels, dried (Seeds,)

5.05

557

28.33

47.37

15.31

 

 

 

 

 

 

 

 

 

9.779

7.407

28.094

0

 

389

Quinces, raw

83.80

57

0.40

0.10

15.30

1.9

 

 

 

 

 

 

 

 

0.010

0.036

0.050

 

 

390

Longans, raw

82.75

60

1.31

0.10

15.14

1.1

 

 

 

 

 

 

 

 

 

 

 

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

391

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

67.19

147

10.62

5.84

14.94

 

 

 

 

 

 

 

 

 

0.825

2.153

1.551

0

 

392

Peppermint, fresh

78.65

70

3.75

0.94

14.89

8.0

 

 

 

 

 

 

 

 

0.246

0.033

0.508

0

 

393

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

82.90

56

1.12

0.14

14.58

4.4

 

 

 

 

 

 

 

 

0.029

0.010

0.059

0

 

394

Carissa, (natal-plum), raw

84.17

62

0.50

1.30

13.63

 

 

 

 

 

 

 

 

 

 

 

 

0

 

395

Arrowroot, raw

80.75

65

4.24

0.20

13.39

1.3

 

 

 

 

 

 

 

 

0.039

0.004

0.092

0

 

396

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

liquids (Beans,)

81.17

71

4.07

0.29

13.33

3.6

 

 

 

 

 

 

 

 

0.066

0.016

0.139

0

 

397

Chestnuts, japanese, boiled and steamed (Nuts,)

86.03

56

0.82

0.19

12.64

 

 

 

 

 

 

 

 

 

0.028

0.101

0.050

0

 

398

Mammy-apple, (mamey), raw

86.20

51

0.50

0.50

12.50

3.0

 

 

 

 

 

 

 

 

0.136

0.205

0.079

0

 

399

Cranberries, wild, bush, raw (Alaska Native)

86.00

55

1.10

0.20

12.30

6.7

 

 

 

 

 

 

 

 

 

 

 

 

 

400

Loquats, raw

86.73

47

0.43

0.20

12.14

1.7

 

 

 

 

 

 

 

 

0.040

0.008

0.091

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

401

Butternuts, dried (Nuts,)

3.34

612

24.90

56.98

12.05

4.7

 

 

 

 

 

 

 

 

1.306

10.425

42.741

0

 

402

Roselle, raw

86.58

49

0.96

0.64

11.31

 

 

 

 

 

 

 

 

 

 

 

 

0

 

403

Groundcherries, (cape-gooseberries or poha), raw

85.40

53

1.90

0.70

11.20

 

 

 

 

 

 

 

 

 

 

 

 

0

 

404

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

85.10

50

2.48

0.62

10.81

 

 

 

 

 

 

 

 

 

0.128

0.046

0.260

0

 

405

Feijoa, raw

86.60

49

1.24

0.78

10.63

 

 

 

 

 

 

 

 

 

 

 

 

0

 

406

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

87.80

40

0.90

0.09

10.49

1.97

 

 

 

 

 

 

 

 

0.019

0.007

0.038

0

 

407

Squash, winter, acorn, raw

87.78

40

0.80

0.10

10.42

1.5

 

 

 

 

 

 

 

 

0.021

0.007

0.042

0

 

408

Gooseberries, raw

87.87

44

0.88

0.58

10.18

4.3

 

 

 

 

 

 

 

 

0.038

0.051

0.317

0

 

409

Kale, raw

84.46

50

3.30

0.70

10.01

2.0

 

 

 

 

 

 

 

 

0.091

0.052

0.338

0

 

410

Grapefruit, raw, pink and red, California and Arizona

89.31

37

0.50

0.10

9.69

 

 

 

 

 

 

 

 

 

0.014

0.013

0.024

0

 

411

Pummelo, raw (1)

89.10

38

0.76

0.04

9.62

1.0

 

 

 

 

 

 

 

 

 

 

 

0

 

412

Prickly pears, raw

87.55

41

0.73

0.51

9.57

3.6

 

 

 

 

 

 

 

 

0.067

0.075

0.213

0

 

413

Squash, winter, hubbard, raw

88.00

40

2.00

0.50

8.70

 

 

 

 

 

 

 

 

 

0.103

0.036

0.211

0

 

414

Horseradish-tree, pods, raw

88.20

37

2.10

0.20

8.53

3.2

 

 

 

 

 

 

 

 

0.033

0.102

0.003

0

 

415

Spearmint, fresh (1)

85.55

44

3.29

0.73

8.41

6.8

 

 

 

 

 

 

 

 

0.191

0.025

0.394

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

416

Kale, scotch, raw

87.00

42

2.80

0.60

8.32

1.7

 

 

 

 

 

 

 

 

0.078

0.045

0.289

0

 

417

Horseradish-tree leafy tips, raw

78.66

64

9.40

1.40

8.28

2.0

 

 

 

 

 

 

 

 

 

 

 

0

 

418

Acerola, (west indian cherry), raw

91.41

32

0.40

0.30

7.69

1.1

 

 

 

 

 

 

 

 

0.068

0.082

0.090

0

 

419

Pitanga, (surinam-cherry), raw

90.81

33

0.80

0.40

7.49

 

 

 

 

 

 

 

 

 

 

 

 

0

 

420

Lambsquarters, raw

 

84.3

43

4.20

0.80

7.30

4.0

 

 

 

 

 

 

 

 

0.059

0.150

0.351

0

 

421

Fennel, bulb, raw

90.21

31

1.24

0.20

7.29

3.1

 

 

 

 

 

 

 

 

 

 

 

0

 

422

Small white, mature seeds, raw (Beans,)

90.27

31

1.82

0.12

7.14

3.4

 

 

 

 

 

 

 

 

0.026

0.005

0.059

0

 

423

Dill weed, fresh

85.95

43

3.46

1.12

7.02

2.1

 

 

 

 

 

 

 

 

0.060

0.802

0.095

0

 

424

Squash, winter, spaghetti, raw

91.60

31

0.64

0.57

6.91

 

 

 

 

 

 

 

 

 

0.117

0.042

0.239

0

 

425

Oheloberries, raw

92.30

280

0.38

0.22

6.84

 

 

 

 

 

 

 

 

 

 

 

 

0

 

426

Sesbania flower, raw

91.58

27

1.28

0.04

6.73

 

 

 

 

 

 

 

 

 

 

 

 

0

 

427

Peppers, hungarian, raw

91.51

29

0.80

0.41

6.68

 

 

 

 

 

 

 

 

 

0.046

0.024

0.240

0

 

428

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

53.90

330

3.63

34.68

6.65

2.2

 

 

 

 

 

 

 

 

30.753

1.475

0.379

0

 

429

Peppers, sweet, yellow, raw

92.02

27

1.00

0.21

6.32

0.9

 

 

 

 

 

 

 

 

0.031

 

 

0

 

430

Rose-apples, raw

93.00

25

0.60

0.30

5.70

 

 

 

 

 

 

 

 

 

 

 

 

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

431

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

91.20

28

1.90

0.41

5.63

1.2

 

 

 

 

 

 

 

 

0.053

0.030

0.196

0

 

432

Fiddlehead ferns, raw

88.68

34

4.55

0.40

5.54

 

 

 

 

 

 

 

 

 

 

 

 

0

 

433

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

92.00

24

1.80

0.09

5.41

2.8

 

 

 

 

 

 

 

 

0.012

0.007

0.043

0

 

434

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

freshly harvest, raw

92.52

24

1.21

0.18

5.37

2.3

 

 

 

 

 

 

 

 

0.023

0.013

0.087

0

 

435

Milk, sheep, fluid

 

80.70

108

5.98

7.00

5.36

0.0

 

 

 

 

 

 

 

 

4.603

1.724

0.308

27

 

436

Broccoli, flower clusters, raw

90.69

28

2.98

0.35

5.24

 

 

 

 

 

 

 

 

 

0.054

0.024

0.167

0

 

437

Broccoli, leaves, raw

90.69

28

2.98

0.35

5.24

 

 

 

 

 

 

 

 

 

0.054

0.024

0.167

0

 

438

Sesbania flower, cooked, steamed, without salt

93.30

22

1.14

0.05

5.23

 

 

 

 

 

 

 

 

 

 

 

 

0

 

439

Milk, indian buffalo, fluid

83.39

97

3.75

6.89

5.18

0.0

 

 

 

 

 

 

 

 

4.597

1.787

0.146

19

 

440

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

63.64

148

25.55

1.95

5.13

0.0

 

 

 

 

 

 

 

 

0.188

0.172

0.552

67

 

441

Mollusks, oyster, Pacific, raw

82.06

81

9.45

2.30

4.95

0.00

 

 

 

 

 

 

 

 

0.510

0.358

0.894

0

 

442

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

83.30

72

8.25

1.90

4.80

0.0

 

 

 

 

 

 

 

 

0.550

0.230

0.809

49

 

443

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

without salt

89.3

33

4.83

0.58

4.72

 

 

 

 

 

 

 

 

 

0.083

0.045

0.318

0

 

444

Milk, producer, fluid, 3.7% milkfat

87.69

64

3.28

3.66

4.65

0.0

 

 

 

 

 

 

 

 

2.278

1.057

0.136

14

 

445

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

81.2

74

9.60

1.93

4.47

 

 

 

 

 

 

 

 

 

0.430

0.420

0.710

40

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

446

Winged beans, immature seeds, raw

87.04

49

6.95

0.87

4.31

 

 

 

 

 

 

 

 

 

0.238

0.250

0.186

0

 

447

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

without salt (Beans,)

93.39

22

1.86

0.32

4.10

 

 

 

 

 

 

 

 

 

0.039

0.024

0.185

0

 

448

Amaranth leaves, raw

91.69

23

2.46

0.33

4.02

 

 

 

 

 

 

 

 

 

0.091

0.076

0.147

0

 

449

Chicory, witloof, raw

94.52

17

0.90

0.10

4.00

3.1

 

 

 

 

 

 

 

 

0.024

0.002

0.044

0

 

450

Pilinuts-canarytree, dried (Nuts,)

2.77

719

10.80

79.55

3.98

 

 

 

 

 

 

 

 

 

31.184

37.229

7.605

0

 

451

Mustard spinach, (tendergreen), raw

Ê92.2

22

2.20

0.30

3.90

2.8

 

 

 

 

 

 

 

 

0.015

0.138

0.057

0

 

452

Squash, summer, scallop, raw

94.18

18

1.20

0.20

3.84

 

 

 

 

 

 

 

 

 

0.041

0.015

0.084

0

 

453

Swamp cabbage, cooked, boiled, drained, without salt

92.93

20

2.08

0.24

3.71

1.9

 

 

 

 

 

 

 

 

0.039

0.007

0.100

0

 

454

Balsam-pear (bitter gourd), pods, raw

94.03

17

1.00

0.17

3.70

2.8

 

 

 

 

 

 

 

 

 

 

 

0

 

455

Butterbur, (fuki), raw

94.5

14

0.39

0.04

3.61

 

 

 

 

 

 

 

 

 

 

 

 

0

 

456

Radish seeds, sprouted, raw

90.07

43

3.81

2.53

3.60

 

 

 

 

 

 

 

 

 

0.767

0.419

1.141

0

 

457

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

89.25

30

5.30

0.69

3.29

 

 

 

 

 

 

 

 

 

 

 

 

0

 

458

Pumpkin flowers, raw

95.15

15

1.03

0.07

3.28

 

 

 

 

 

 

 

 

 

0.036

0.009

0.004

0

 

459

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

90.11

38

5.31

0.66

3.21

 

 

 

 

 

 

 

 

 

0.181

0.189

0.142

0

 

460

Tomatoes, orange, raw

94.78

16

1.16

0.19

3.18

0.9

 

 

 

 

 

 

 

 

0.025

0.028

0.076

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

461

Borage, raw

93.00

21

1.80

0.70

3.06

 

 

 

 

 

 

 

 

 

0.170

0.211

0.109

0

 

462

Waxgourd, (chinese preserving melon), raw

96.10

13

0.40

0.20

3.00

2.9

 

 

 

 

 

 

 

 

0.016

0.037

0.087

0

 

463

Tomatoes, yellow, raw

95.28

15

0.98

0.26

2.98

0.7

 

 

 

 

 

 

 

 

0.036

0.040

0.108

0

 

464

Radishes, white icicle, raw

95.37

14

1.10

0.10

2.63

1.4

 

 

 

 

 

 

 

 

0.030

0.016

0.045

0

 

465

Seaweed, spirulina, raw

90.67

26

5.92

0.39

2.42

 

 

 

 

 

 

 

 

 

0.135

0.034

0.106

0

 

466

Pumpkin leaves, raw

92.88

19

3.15

0.40

2.33

 

 

 

 

 

 

 

 

 

0.207

0.052

0.022

0

 

467

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

58.63

204

28.62

8.23

1.92

0.0

 

 

 

 

 

 

 

 

1.866

2.129

3.404

479

 

468

Egg, turkey, whole, fresh, raw

72.50

171

13.68

11.88

1.15

0.0

 

 

 

 

 

 

 

 

3.632

4.571

1.658

933

 

469

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

75.66

114

18.86

3.69

0.00

0.0

 

 

 

 

 

 

 

 

0.780

1.431

1.062

68

 

470

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

68.79

146

24.18

4.73

0.00

0.0

 

 

 

 

 

 

 

 

1.001

1.835

1.360

87

 

471

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

73.36

124

22.73

2.99

0.00

0.0

 

 

 

 

 

 

 

 

0.650

0.846

1.005

103

 

472

Bass, striped, raw (Fish,)

79.22

97

17.73

2.33

0.00

0.0

 

 

 

 

 

 

 

 

0.507

0.660

0.784

80

 

473

Bluefish, cooked, dry heat (Fish,)

62.64

159

25.69

5.44

0.00

0.0

 

 

 

 

 

 

 

 

1.172

2.297

1.358

76

 

474

Bluefish, raw (Fish,)

70.86

124

20.04

4.24

0.00

0.0

 

 

 

 

 

 

 

 

0.915

1.793

1.060

59

 

475

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

68.81

131

26.83

1.80

0.00

0.0

 

 

 

 

 

 

 

 

0.600

0.550

0.360

61

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

476

Burbot, cooked, dry heat (Fish,)

73.41

115

24.76

1.04

0.00

0.0

 

 

 

 

 

 

 

 

0.209

0.170

0.381

77

 

477

Burbot, raw (Fish,)

79.26

90

19.31

0.81

0.00

0.0

 

 

 

 

 

 

 

 

0.163

0.133

0.297

60

 

478

Butterfish, cooked, dry heat (Fish,)

66.83

187

22.15

10.28

0.00

0.0

 

 

 

 

 

 

 

 

 

 

 

83

 

479

Butterfish, raw (Fish,)

74.13

146

17.28

8.02

0.00

0.0

 

 

 

 

 

 

 

 

3.380

3.380

0.590

65

 

480

Carp, cooked, dry heat (Fish,)

69.63

162

22.86

7.17

0.00

0.0

 

 

 

 

 

 

 

 

1.388

2.985

1.835

84

 

481

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

77.67

105

18.47

2.85

0.00

0.0

 

 

 

 

 

 

 

 

0.744

1.099

0.636

72

 

482

Catfish, channel, wild, raw (Fish,)

80.36

95

16.38

2.82

0.00

0.0

 

 

 

 

 

 

 

 

0.722

0.844

0.865

58

 

483

Cisco, raw (Fish,)

78.93

98

18.99

1.91

0.00

0.0

 

 

 

 

 

 

 

 

0.421

0.469

0.613

50

 

484

Deer, cooked, roasted (Game meat,)

65.23

158

30.21

3.19

0.00

0.0

 

 

 

 

 

 

 

 

1.250

0.880

0.620

112

 

485

Elk, cooked, roasted (Game meat,)

66.28

146

30.19

1.90

0.00

0.0

 

 

 

 

 

 

 

 

0.700

0.480

0.400

73

 

486

Goose, domesticated, meat only, cooked, roasted

57.23

238

28.97

12.67

0.00

0.0

 

 

 

 

 

 

 

 

4.560

4.340

1.540

96

 

487

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

71.69

140

26.69

2.94

0.00

0.0

 

 

 

 

 

 

 

 

0.417

0.967

0.940

41

 

488

Horse, cooked, roasted (Game meat,)

63.98

175

28.14

6.05

0.00

0.0

 

 

 

 

 

 

 

 

1.900

2.120

0.850

68

 

489

Horse, raw (Game meat,)

72.63

133

21.39

4.60

0.00

0.0

 

 

 

 

 

 

 

 

1.440

1.610

0.650

52

 

490

Muskrat, cooked, roasted (Game meat,)

55.58

234

30.09

11.74

0.00

0.0

 

 

 

 

 

 

 

 

 

 

 

121

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

491

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

60.61

197

29.06

8.05

0.00

0.0

 

 

 

 

 

 

 

 

2.40

2.170

1.560

82

 

492

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

59.62

182

25.44

8.13

0.00

0.0

 

 

 

 

 

 

 

 

1.257

2.697

3.256

71

 

493

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

65.60

231

25.72

13.38

0.00

0.0

 

 

 

 

 

 

 

 

3.214

5.742

2.662

85

 

494

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

69.68

149

25.56

4.42

0.00

0.0

 

 

 

 

 

 

 

 

0.715

1.197

1.733

67

 

495

Sea cucumber, yane (Alaska Native)

80.70

56

13.00

0.40

0.00

 

 

 

 

 

 

 

 

 

 

 

 

 

 

496

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

70.50

150

22.92

5.82

0.00

0.0

 

 

 

 

 

 

 

 

1.619

1.746

1.831

69

 

497

Purslane, raw

93.92

16

1.30

0.10

 

 

 

 

 

 

 

 

 

 

 

 

 

0

 

498

Shallots, raw

79.8

72

2.50

0.10

 

 

 

 

 

 

 

 

 

 

0.017

0.014

0.039

0

 

499

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

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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