The Ultimate Nutrition Tables!

Lycopene

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

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

The data in these nutrient tables comes from the USDA's National Nutrition Database for Standard
Reference, Release 22. Feel free to notify us of any errors. https://fdc.nal.usda.gov/

Not every food item is tested for every known nutrient. Any blank (empty) cells on our tables
represent no available data for those nutrients in those foods in the National Nutrition Database.

	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
1	Guavas, common, raw	68	2.55	0.95	14.32	5.4	18	228.3	31	0	374	0	0	624	5204	0	0.73		2.6	0
2	Watermelon, raw	30	0.61	0.15	7.55	0.4	7	8.1	28	0	303	0	78	569	4532	8	0.05		0.1	0
3	Tomatoes, red, ripe, raw, year round average	18	0.88	0.20	3.92	1.2	10	12.7	42	0	449	101	0	833	2573	123	0.54	0	7.9	0
4	Persimmons, japanese, raw	70	0.58	0.19	18.59	3.6	8	7.5	81	0	253	0	1447	1627	159	834	0.73		2.6	0
5	Horseradish-tree, pods, raw	37	2.10	0.20	8.53	3.2	30	141.0	74	0					74			0		0
6	Chili powder (Spices,)	314	12.26	16.76	54.66	34.2	278	64.1	1483	0	15000	2090	3490	29650	21	310	29.05	0	105.7	0
7	Cabbage, red, raw	31	1.43	0.16	7.37	2.1	45	57.0	56	0	670	0	0	1116	20	329	0.11		38.2	0
8	Cinnamon, ground (Spices,)	247	3.99	1.24	80.59	53.1	1002	3.8	15	0	112	1	129	295	15	222	2.32	0	31.2	0
9	Caraway seed (Spices,)	333	19.77	14.59	49.9	38.0	689	21.0	18	0	189	0	58	363	6	205	2.50		0.0	0
10	Pepper, black (Spices,)	255	10.95	3.26	64.81	26.5	437	21.0	15	0	156	0	48	299	6	205	0.72	0	163.7	0
11	Carrots, raw	41	0.93	0.24	9.58	2.8	33	5.9	835	0	8285	3477	0	16706	1	256	0.66		13.2	0
12	Paprika (Spices,)	289	14.76	12.95	55.74	37.4	177	71.1	2637	0	27679	0	7923	52735	0	13157	29.83	0	80.3	0
13	Pepper, red or cayenne	318	12.01	17.27	56.63	27.2	148	76.4	2081	0	21840	0	6252	41610	0	13157	29.83	0	80.3	0
14	Carrots, cooked, boiled, drained, without salt	35	0.76	0.18	8.22	3.0	30	3.6	852	0	8332	3776	0	17033	0	687	1.03		13.7	0
15	Kale, raw	50	3.30	0.70	10.01	2.0	135	120.0	769	0	9226	0	0	15376	0	39550			817.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
16	Carrots, baby, raw	35	0.64	0.13	8.24	2.9	32	2.6	690	0	6391	3767	0	13790	0	358			9.4	0
17	Kale, cooked, boiled, drained, without salt	28	1.90	0.40	5.63	2.0	72	41.0	681	0	8173	0	0	13621	0	18246	0.85		817.0	0
18	Turnip greens, raw	32	1.50	0.30	7.13	3.2	190	60.0	579	0	6952	0	0	11587	0	12825	2.86		251.0	0
19	Squash, winter, butternut, cooked, baked, without salt	40	0.90	0.09	10.49	1.97	41	15.1	558	0	4570	1130	3116	11155	0	0	1.29	0	1.0	0
20	Squash, winter, butternut, raw	45	1.00	0.10	11.69	2.0	48	21.0	532	0	4226	834	3471	10630	0	0	1.44	0	1.1	0
21	Mustard greens, raw	26	2.7	0.20	4.90	3.3	103	70.0	525	0	6300	0	0	10500	0	9900	2.01		497.3	0
22	Dandelion greens, raw	45	2.70	0.70	9.20	3.5	187	35.0	508	0	5854	363	121	10161	0	13610	3.44		778.4	0
23	Spinach, raw	23	2.86	0.39	3.63	2.2	99	28.1	469	0	5626	0	0	9377	0	12198	2.03	0	482.9	0
24	Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.1	33	24.0	436	0	5226	0	0	8710	0	2312	0.13		102.5	0
25	Parsley, raw	36	2.97	0.79	6.33	3.3	138	133.0	421	0	5054	0	0	8424	0	5561	0.75	0	1640.0	0
26	Collards, cooked, boiled, drained, without salt	26	2.11	0.36	4.91	2.8	140	18.2	406	0	4814	90	20	8114	0	7694	0.88		440.0	0
27	Marjoram, dried (Spices,)	271	12.66	7.04	60.56	40.3	1990	51.4	403	0	4806	0	70	8068	0	1895	1.69	0	621.7	0
28	Turnip greens, cooked, boiled, drained, without salt	20	1.14	0.23	4.36	3.5		27.4	381	0	4575	0	0	7625	0	8440	1.88		367.6	0
29	Lettuce, red leaf, raw	16	1.33	0.22	2.26	0.9	33	3.7	375		4495	0	0	7492	0	1724	0.15		140.3
30	Lettuce, green leaf, raw	15	1.36	0.15	2.79	1.3	36	18.0	370	0	4443	0	0	7405	0	1730	0.29		173.6	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
31	Pumpkin, raw	26	1.00	0.10	6.50	0.5	21	9.0	369	0	3100	515	2145	7384	0	1500	1.06	0	1.1	0
32	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	0.93	11.15	2.0	151	31.0	351		4208			7013	0	1747	0.10	0	108.0	0
33	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	0.60	6.40	2.9	140	18.0	342	0	3940	244	82	6837	0	9158	2.44		551.4	0
34	Coriander (cilantro) leaves, raw	23	2.13	0.52	3.67	2.8	67	27.0	337	0	3930	36	202	6748	0	865	2.50		310.0	0
35	Collards, raw	30	2.45	0.42	5.69	3.6	145	35.3	333	0	3842	238	80	6668	0	8932	2.26		510.8	0
36	Beet greens, raw	22	2.20	0.13	4.33	3.7	117	30.0	316	0	3794	3	0	6326	0	1503	1.50		400.0	0
37	Mustard greens, cooked, boiled, drained, without salt	15	2.26	0.24	2.10	2.0	74	25.3	316	0	3794	0	0	6323	0	5962	1.21		299.5	0
38	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	0.08	4.13	2.1	58	18.0	306	0	3652	45	0	6124	0	11015	1.89		327.3	0
39	Chard, swiss, raw	19	1.80	0.20	3.74	1.6	51	30.0	306	0	3647	45	0	6116	0	11000	1.89		830.0	0
40	Sage, ground (Spices,)	315	10.63	12.75	60.73	40.3	1652	32.4	295	0	3485	0	109	5900	0	1895	7.48	0	1714.5	0
41	Chicory greens, raw	23	1.70	0.30	4.70	4.0	100	24.0	286	0	3430	0	0	5717	0	10300	2.26		297.6	0
42	Basil, fresh	23	3.15	0.64	2.65	1.6	177	18.0	264	0	3142	0	46	5275	0	5650	0.80		414.8	0
43	Seaweed, laver, raw	35	5.81	0.28	5.11	0.3	70	39.0	260	0	3121	0	0	5202	0	0	1.00	0	4.0	0
44	Taro leaves, raw	42	4.98	0.74	6.70	3.7	107	52.0	241	0	2895	0	0	4825	0	1932	2.02	0	108.6	0
45	Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.0	105	45.0	223	0	2681	1	0	4468	0	40	0.09		45.5	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
46	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	0.16	1.78	1.0	93	26.0	212	0	2549	1	0	4249	0	38	0.09		34.0	0
47	Thyme, dried (Spices,)	276	9.11	7.43	63.94	37.0	1890	50.0	190	0	2264	0	33	3800	0	1895	7.48	0	1714.5	0
48	Cantaloupe, raw (Melon,)	34	0.84	0.19	8.16	0.9	9	36.7	169	0	2020	16	1	3382	0	26	0.05		2.5	0
49	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	0.22	2.23	1.1	35	3.7	166	0	1987	0	0	3312	0	1223	0.18		102.3	0
50	Peppers, sweet, red, raw	31	0.99	0.30	6.03	2.1	7	127.7	157	0	1624	20	490	3131	0	51	1.58		4.9	0
51	Pimento, canned	23	1.10	0.30	5.10	1.9	6	84.9	133	0	1474	238	0	2655	0	366	0.69	0	8.3	0
52	Broccoli raab, raw	22	3.17	0.49	2.85	2.7	108	20.2	131		1573	0	0	2622	0	1121	1.62		224.0
53	Arugula, raw	25	2.58	0.66	3.65	1.6	160	15.0	119	0	1424	0	0	2373	0	3555	0.43		108.6	0
54	Endive, raw	17	1.25	0.20	3.35	3.1	52	6.5	108	0	1300	0	0	2167	0	0	0.44		231.0	0
55	Apricots, raw	48	1.40	0.39	11.12	2.0	13	10.0	96	0	1094	19	104	1926	0	89	0.89		3.3	0
56	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.08	3.30	0.9	37	5.0	87	0	1040	0	0	1734	0	0	0.04	0	0.0	0
57	Oregano, dried (Spices,)	265	9.00	4.28	68.92	42.5	1597	2.3	85	0	1007	20	7	1701	0	1895	18.26	0	621.7	0
58	Leeks, (bulb and lower leaf-portion), raw	61	1.50	0.30	14.15	1.8	59	12.0	83	0	1000	0	0	1667	0	1900	0.92		47.0	0
59	Pumpkin leaves, cooked, boiled, drained, without salt	21	2.72	0.22	3.39	2.7	43	1.0	80	0	960	0	0	1600	0	1747	0.96	0	108.00	0
60	Squash, winter, hubbard, raw	40	2.00	0.50	8.70		14	11.0	68	0	820	0		1367	0			0		0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
61	Cherries, sour, red, raw	50	1.00	0.30	12.18	1.6	16	10.0	64	0	770	0	0	1283	0	85	0.07		2.1	0
62	Passion-fruit, (granadilla), purple, raw	97	2.20	0.70	23.38	10.4	12	30.0	64	0	743	0	41	1272	0	0	0.02		0.7	0
63	Cumin seed (Spices,)	375	17.81	22.27	44.24	10.5	931	7.7	64	0	762	0	0	1270	0	448	3.33		5.4	0
64	Peppers, hot chili, green, raw	40	2.00	0.20	9.46	1.5	18	242.5	59	0	671	23	50	1179	0	725	0.69		14.3	0
65	Plantains, raw	122	1.30	0.37	31.89	2.3	3	18.4	56	0	457	438	0	1127	0	30	0.14		0.7	0
66	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1.14	0.36	2.69	1.0	18	12.9	56	0	670	0	0	1117	0	1150	0.12	0	4.2	0
67	Papayas, raw	39	0.61	0.14	9.81	1.8	24	61.8	55	0	276	0	761	1094	0	75	0.73	0	2.6	0
68	Cabbage, savoy, raw	27	2.00	0.10	6.10	3.1	35	31.0	50	0	600	0	0	1000	0	77	0.17		68.8	0
69	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	0.19	7.34	2.6	72	18.8	50	0	598	0	0	997	0	1137	0.55	0	207.0	0
70	Curry powder (Spices,)	325	12.66	13.81	58.15	33.2	478	11.4	49	0	592	0	0	986	0	0	21.99	0	99.8	0
71	Peppers, hot chili, red, raw	40	1.87	0.44	8.81	1.5	14	143.7	48	0	534	36	40	952	0	709	0.69		14.0	0
72	Caviar, black and red, granular (Fish,)	252	24.60	17.9	4.00	0.0	275	0.0	271	271	0	0	0	905	0	648	1.89	232	0.6	588
73	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	0.81	0.20	7.62	1.0	30	4.2	41	0	487	0	0	812	0	925	0.50		25.4	0
74	Peppers, jalapeno, raw	30	1.35	00.62	5.90	2.80	10	44.3	40	0	455	15	34	799	0	492	0.47		9.7	0
75	Plums, dried (prunes), uncooked	240	2.18	0.38	63.88	7.1	43	0.6	39	0	394	57	93	781	0	148	0.43		59.5	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
76	Mangos, raw	65	0.51	0.27	17.00	1.8	10	27.7	38	0	445	17	11	765	0	0	1.12		4.2	0
77	Asparagus, raw	20	2.20	0.12	3.88	2.1	24	5.6	38	0	449	9	0	756	0	710	1.13		41.6	0
78	Brussels sprouts, raw	43	3.38	0.30	8.95	3.8	42	85.0	38	0	450	6	0	754	0	1590	0.88		177.0	0
79	Snap, green, raw (Beans,)	31	1.82	0.12	7.13	3.4	37	16.3	35	0	379	69	0	690	0	640	0.41		14.4	0
80	Tangerines, (mandarin oranges), raw	53	0.81	0.31	13.34	1.8	37	26.7	34	0	155	101	407	681	0	138	0.20	0	0.0	0
81	Egg, duck, whole, fresh, raw	185	12.81	13.77	1.45	0.0	64	0.0	194	192	14	0	12	674	0	459	1.34		0.4	884
82	Egg, goose, whole, fresh, raw	185	13.87	13.27	1.35	0.0	60	0.0	187	185	13	0	12	650	0	442	1.29		0.4	852
83	Egg, whole, cooked, hard-boiled	155	12.58	10.61	1.12	0.0	50	0.0	169	168	11	0	10	586	0	353	1.03		0.3	424
84	Egg, quail, whole, fresh, raw	158	13.05	11.09	0.41	0.0	64	0.0	156	155	11	0	10	543	0	369	1.08		0.3	844
85	Cloves, ground (Spices,)	323	5.98	20.07	61.21	34.2	646	80.8	27	0	84	0	468	530	0	0	8.52	0	141.8	0
86	Celery, cooked, boiled, drained, without salt	18	0.83	0.16	4.00	1.6	42	6.1	26	0	313	0	0	521	0	329	0.35		37.8	0
87	Lettuce, iceberg (includes crisphead types), raw	14	0.90	0.14	2.97	1.2	18	2.8	25	0	299	4	0	502	0	277	0.18		24.1	0
88	Egg, whole, raw, fresh	143	12.58	9.94	0.77	0.0	53	0.0	140	139	10	0	9	487	0	331	0.97	35	0.3	423
89	Celery, raw	16	0.69	0.17	2.97	1.6	40	3.1	22	0	270	0	0	449	0	283	0.27		29.3	0
90	Okra, raw	31	2.00	0.10	7.03	3.2	81	21.1	19	0	225	0	0	375	0	516	0.36	0	53.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
91	Peppers, sweet, green, raw	20	0.86	0.17	4.64	1.7	10	80.4	18	0	208	21	7	370	0	341	0.37		7.4	0
92	Squash, winter, acorn, raw	40	0.80	0.10	10.42	1.5	33	11.0	18	0	220	0	0	367	0	38		0		0
93	Seaweed, wakame, raw	45	3.03	0.64	9.14	0.5	150	3.0	18	0	216	0	0	360	0	0	1.00	0	5.3	0
94	Olives, ripe, canned (jumbo-super colossal)	81	0.97	6.87	5.61	2.5	94	1.5	17	0	204	0	8	346	0	510	1.65		1.4	0
95	Plums, raw	46	0.70	0.28	11.42	1.4	6	9.5	17	0	190	0	35	345	0	73	0.26	0	6.4	0
96	Pepper, banana, raw	27	1.66	0.45	5.35	3.4	14	82.7	17	0	184	39	0	340	0	0	0.69		9.5	0
97	Peaches, raw	39	0.91	0.25	9.54	1.5	6	6.6	16	0	162	0	67	326	0	91	0.73		2.6	0
98	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	2.88	4.89	0.0	46	12.0	91	91	0	0	0	305	0	0	2.68		0.6	439
99	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	6.81	0.32	23.64	5.3	32	10.1	15	0	182	0	0	303	0	0	0.14		6.2	0
100	Clam, mixed species, raw (Mollusks,)	74	12.77	0.97	2.57	0.0	46	13.0	90	90	0	0	0	300	0	0	0.31	0	0.2	34
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
101	Roe, mixed species, raw (Fish,)	143	22.32	6.42	1.50	0.0	22	16.0	90	90	0	0	0	299	0	214	7.00	484	0.2	374
102	Kumquats, raw	71	1.88	0.86	15.90	6.5	62	43.9	15	0	0	155	193	290	0	129	0.15		0.0	0
103	Okra, cooked, boiled, drained, without salt	22	1.87	0.21	4.51	2.5	77	16.3	14	0	170	0	0	283	0	390	0.27	0	40.0	0
104	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	21.35	45.97	27.65	10.3	110	2.3	13	0	157	0	0	262	0	1205	1.93		13.2	0
105	Oranges, raw, navels	49	0.91	0.15	12.54	2.2	43	59.1	12	0	87	7	116	247	0	129	0.15		0.0	0
106	Shellie, canned, solids and liquids (Beans,)	30	1.76	0.19	6.19	3.4	29	3.1	11	0	137	0	0	228	0	331	0.03		8.0	0
107	Blackberries, raw	43	1.39	0.49	9.61	5.3	29	21.0	11	0	128	0	0	214	0	118	1.17	0	19.8	0
108	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	0.31	4.31	1.4	27	5.5	11	0	127	0	0	212	0	2249	0.14	0	3.5	0
109	Milk, human, mature, fluid	70	1.03	4.38	6.89	0.0	32	5.0	61	60	7	0	0	212	0	0	0.08	4	0.3	14
110	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	28.35	0.00	0.0	11	0.0	63	63	0	0	0	210	0	0	0.70	3	5.1	84
111	Lima beans, immature seeds, raw	113	6.84	0.86	20.17	4.9	34	23.4	10	0	126	0	0	209	0	0	0.32		5.6	0
112	Squash, summer, zucchini, includes skin, raw	17	1.21	0.32	3.11	1.0	16	17.9	10	0	120	0	0	200	0	2125	0.12	0	4.3	0
113	Squash, summer, all varieties, raw	16	1.21	0.18	3.35	1.1	15	17.0	10	0	120	0	0	200	0	2125	0.12	0	3.0	0
114	Milk, goat, fluid	69	3.56	4.14	4.45	0.0	134	1.3	57	56	7	0	0	198	0	0	0.07	12	0.3	11
115	Corn, sweet, yellow, raw	86	3.27	1.35	18.70	2.0	2	6.8	9	0	47	16	115	187	0	644	0.07	0	0.3	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
116	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	4.30	0.00	0.0	45	1.4	51	51	0	0	0	169	0	0	0.92	451	0.1	55
117	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	1.69	33.62	20.0	60	5.5	8		90	2	19	168	0	347	0.35		21.1
118	Alfalfa seeds, sprouted, raw	23	3.99	0.69	2.10	1.9	32	8.2	8	0	87	6	6	155	0	0	0.02		30.5	0
119	Cauliflower, green, raw	31	2.95	0.30	6.09	3.2	33	88.1	8	0	93	0	0	155	0	42	0.04	0	20.2	0
120	Squash, summer, crookneck and straightneck, raw	19	1.01	0.27	3.88	1.0	21	19.3	8	0	90	0	0	150	0	290	0.13	0	3.2	0
121	Peas, split, mature seeds, raw	341	24.55	1.16	60.37	25.5	55	1.8	7	0	89	0	0	149	0	0	0.09	0	14.5	0
122	Dates, medjool	277	1.81	0.15	74.97	6.7	64	0.0	7		89	0	0	149	0	23		0	2.7
123	Avocados, raw, California	167	1.96	15.41	8.64	6.8	13	8.8	7	0	63	24	27	147	0	271	1.97		21.0	0
124	Figs, raw	74	0.75	0.30	19.18	2.9	35	2.0	7	0	85	0	0	142	0	9	0.11		4.7	0
125	Yam, raw	118	1.53	0.17	27.88	4.1	17	17.1	7	0	83	0	0	138	0	0	0.35	0	2.3	0
126	Irishmoss, raw (Seaweed,)	49	1.51	0.16	12.29	1.3	72	3.0	6	0	71	0	0	118	0	0	0.87		5.0	0
127	Seaweed, irishmoss, raw	49	1.51	0.16	12.29	1.3	72	3.0	6	0	71	0	0	118	0	0	0.87	0	5.0	0
128	Seaweed, kelp, raw	43	1.68	0.56	9.57	1.3	168	3.0	6	0	70	0	0	116	0	0	0.87	0	66.0	0
129	Blueberries, wild, raw (Alaska Native)	61	1.22	0.76	12.31	2.6	13	18.3	6	0	69	0	0	115	0		1.69	0
130	Tomatillos, raw	32	0.96	1.02	5.84	1.9	7	11.7	6	0	63	10	0	114	0	467	0.38	0	10.1	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
131	Mung beans, mature seeds, raw	347	23.86	1.15	62.62	16.3	132	4.8	6	0	68	0	0	114	0	0	0.51		9.0	0
132	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.66	0.26	6.46	1.4	21	3.5	6	0	59	15	0	110	0	0	0.12	0	0.8	0
133	Cucumber, with peel, raw	15	0.65	0.11	3.63	0.5	16	2.8	5	0	45	11	26	105	0	23	0.03		16.4	0
134	Nutmeg, ground (Spices,)	525	5.84	36.31	49.29	20.8	184	3.0	5	0	16	0	90	102	0	0	0.00	0	0.0	0
135	Milk, whole, 3.25% milkfat	60	3.22	3.25	4.52	0.0	113	0.0	28	28	5	0	0	102	0	0	0.06	40	0.2	10
136	Grapes, american type (slip skin), raw	67	0.63	0.35	17.15	0.9	14	4.0	5	0	59	1	0	100	0	72	0.19		14.6	0
137	Mollusks, oyster, eastern, wild, raw	68	7.05	2.46	3.91	0.0	45	3.7	30	30	0	0	0	100	0	0	0.85	0	0.1	53
138	Nectarines, raw	44	10.06	0.32	10.55	1.7	6	5.4	17	0	150	0	98	98	0	130	0.77		2.2	0
139	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	29.80	7.78	0.00	0.0	14	0.0	28	28	0	0	0	93	0	0	0.27	5	0.3	84
140	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	0.52	14.66	3.0	34	92.7	4	0	52	0		87	0	122	1.46		40.3	0
141	Cabbage, cooked, boiled, drained, without salt	23	1.27	0.06	5.51	1.9	48	37.5	4	0	48	0	0	80	0	27	0.14		108.7	0
142	Duck, domesticated, meat only, cooked, roasted	201	23.48	11.20	0.00	0.0	12	0.0	23	23	0	0	0	77	0	0	0.70	4	3.8	89
143	Taro, raw	112	1.50	0.20	26.46	4.1	43	4.5	4	0	35	0	20	76	0	0	2.38	0	1.0	0
144	Currants, zante, dried	283	4.08	0.27	74.08	6.8	86	4.7	4	0	43	1	1	73	0	0	0.11		3.3	0
145	Cucumber, peeled, raw	12	0.59	0.16	2.16	0.7	14	3.2	4	0	31	8	18	72	0	16	0.03		7.2	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
146	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	21.92	0.00	0.0	13	0.0	21	21	0	0	0	70	0	0	1.74	3	5.1	91
147	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	19.30	6.04	60.65	17.4	105	4.0	3	0	40	0	0	67	0	0	0.82		9.0	0
148	Pigeonpeas, immature seeds, raw	136	7.20	1.64	23.88	5.1	42	39.0	3	0	40	0	0	67	0	190	0.39		24.0	0
149	Grapes, red or green (European type, such as Thompson seedless), raw	69	0.72	0.16	18.10	0.9	10	10.8	3	0	39	1	0	66	0	72	0.19		14.6	0
150	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	61.21	11.73	11.6	60	0.0	3	0	40	0	0	66	0	0	1.68	0	0.0	0
151	Bananas, raw	89	1.09	0.33	22.84	2.6	5	8.7	3	0	26	25	0	64	0	22	0.10		0.5	0
152	Cherries, sweet, raw	63	1.06	0.20	16.01	2.1	13	7.0	3	0	38	0	0	64	0	85	0.07		2.1	0
153	Mustard seed, yellow	469	24.94	28.76	34.94	14.7	521	3.0	3	0	37	0	0	62	0	448	2.89		5.4	0
154	Carambola, (starfruit), raw	31	1.04	0.33	6.73	2.8	3	34.4	3	0	25	24	0	61	0	66	0.15		0.0	0
155	Cranberries, raw	46	0.39	0.13	12.2	4.6	8	13.3	3	0	36	0	0	60	0	91	1.20		5.1	0
156	Pineapple, raw, extra sweet variety (1)	51	0.53	0.11	13.50	1.4	13	56.4	3		34	0	0	57	0	0	0.02	0	0.7
157	Pecans (1)	691	9.17	71.97	13.86	9.6	70	1.1	3	0	29	0	9	56	0	17	1.40		3.5	0
158	Blueberries, raw	57	0.74	0.33	14.49	2.4	6	9.7	3	0	32	0	0	54	0	80	0.57		19.3	0
159	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	103	1.4	3	0	32	0	0	53	0	0	0.05		9.0	0
160	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	103	1.4	3	0	32	0	0	53	0	0	0.05		9.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
161	Celery seed (Spices,)	392	18.07	25.27	41.35	11.8	1767	17.1	3	0	31	0	0	52	0	0	1.07		0.0	0
162	Pineapple, raw, traditional varieties (1)	45	0.55	0.13	11.82		13	16.9	3		31	0	0	52	0	0		0	0.7
163	Raspberries, wild (Northern Plains Indians)	62	1.12	0.28	13.85	7.5	36	26.4	2		13	2	31	50	0	130	0.57	0	6.6
164	Sunflower seed kernels, dried (Seeds,)	584	20.78	51.46	20.00	8.6	78	1.4	3	0	30	0	0	50	0	0	35.17	0	0.0	0
165	Honeydew, raw (Melon,)	36	0.54	0.14	9.09	0.8	6	18.0	3	0	30	0	0	50	0	27	0.02		2.9	0
166	Limes, raw	30	0.70	0.20	10.54	2.8	33	29.1	2	0	30	0	0	50	0	0	0.22	0	0.6	0
167	Anchovy, european, raw (Fish,)	131	20.35	4.84	0.00	0.0	147	0.0	15	15	0	0	0	50	0	0	0.57		0.1	60
168	Currants, red and white, raw	56	1.40	0.20	13.80	4.3	33	41.0	2	0	25	0	0	42	0	47	0.10		11.0	0
169	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	4.45	6.53	0.8	59	8.3	2	0	12	12	12	40	0	0	0.21	0	70.6	0
170	Walnuts, black, dried (Nuts,)	618	24.06	59.00	9.91	6.8	61	1.7	2	0	24	0	0	40	0	9	1.80		2.7	0
171	Lentils, raw	353	25.80	1.06	60.08	30.5	56	4.4	2	0	23	0	0	39	0	0	0.49		5.0	0
172	Eggplant, cooked, boiled, drained, without salt	35	0.83	0.23	8.73	2.25	6	1.3	2	0	22	0	0	37	0	0	0.41		2.9	0
173	Beets, cooked, boiled, drained	44	1.68	0.18	9.96	2.0	16	3.6	2	0	21	0	0	35	0	0	0.04		0.2	0
174	Raspberries, raw	52	1.20	0.65	11.94	6.5	25	26.2	2	0	12	16	0	33	0	136	0.87		7.8	0
175	Beets, raw	43	1.61	0.17	9.56	2.8	16	4.9	2	0	20	0	0	33	0	0	0.04		0.2	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
176	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	0.09	6.94	2.6	42	34.4	2	0	20	0	0	33	0	20	0.12		47.6	0
177	Mustard seed, ground (Spices,)	508	26.08	36.24	28.09	12.2	266	7.1	2	0	18	0	0	31	0	568	5.07	0	5.4	0
178	Tamarinds, raw	239	2.80	0.60	62.50	5.1	74	3.5	2	0	18	0	0	30	0	0	0.10		2.8	0
179	Carp, raw (Fish,)	127	17.83	5.60	0.00	0.0	41	1.6	9	9	0	0	0	30	0	0	0.63		0.1	66
180	Pine nuts, dried (1) (Nuts,)	673	13.69	68.37	13.08	3.7	16	0.8	1	0	17	0	0	29	0	9	9.33		53.9	0
181	Eggplant, raw	24	1.01	0.19	5.70	3.4	9	2.2	1	0	16	0	0	27	0	0	0.30		3.5	0
182	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	8.86	2.59	27.42	7.6	49	1.3	1	0	16	0	0	27	0	0	0.35		4.0	0
183	Radicchio, raw	23	1.43	0.25	4.48	0.9	19	8.0	1	0	16	0	0	27	0	8832	2.26		255.2	0
184	Mulberries, raw	43	1.44	0.39	9.80	1.7	39	36.4	1	0	9	12	0	25	0	136	0.87		7.8	0
185	Pears, raw	58	0.38	0.12	15.46	3.1	9	4.2	1	0	13	0	2	23	0	45	0.12	0	4.5	0
186	Lemons, raw, without peel	29	1.10	0.30	9.32	2.8	26	53.0	1	0	3	1	20	22	0	11	0.15		0.0	0
187	Barley, pearled, raw	352	9.91	1.16	77.72	15.6	29	0.0	1	0	13	0	0	22	0	160	0.02	0	2.2	0
188	Yambean (jicama), raw	38	0.72	0.09	8.82	4.9	12	20.2	1	0	13	0	0	21	0	0	0.46	0	0.3	0
189	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	31.02	3.57	0.00	0.0	15	0.0	6	6	0	0	0	21	0	0	0.27	5	0.3	85
190	Hazelnuts or filberts (1) (Nuts,)	628	14.95	60.75	16.70	9.7	114	6.3	1	0	11	3	0	20	0	92	15.03		14.2	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
191	Walnuts, english (1) (Nuts,)	654	15.23	65.21	13.71	6.7	98	1.3	1	0	12	0	0	20	0	9	0.70		2.7	0
192	Jerusalem-artichokes, raw	73	2.00	0.01	17.44	1.6	14	4.0	1	0	12	0	0	20	0	0	0.19		0.1	0
193	Bamboo shoots, raw	27	2.60	0.30	5.20	2.2	13	4.0	1	0	12	0	0	20	0	0	1.00		0.0	0
194	Wild rice, raw	357	14.73	1.08	74.90	6.2	21	0.0	1	0	11	0	0	19	0	220	0.82	0	1.9	0
195	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	49.05	10.71	6.0	46	1.9	1	0	9	1	1	16	0	74	2.18	0	7.3	0
196	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	36	0.3	1	0	9	0	0	15	0	0	0.02		2.9	0
197	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	36	0.3	1	0	9	0	0	15	0	0	0.02		2.9	0
198	Quinoa, uncooked	368	14.12	6.07	64.16	7.0	47		1	0	8	0	1	14	0	163	2.44	0	0.0	0
199	Artichokes, (globe or french), raw	47	3.27	0.15	10.51	5.4	44	11.7	1	0	8	0	0	13	0	464	0.19		14.8	0
200	Strawberries, raw	32	0.67	0.30	7.68	2.0	16	58.8	1	0	7	0	0	12	0	26	0.29		2.2	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
201	Rye	338	10.34	1.63	75.86	15.1	24	0.0	1	0	7	0	0	11	0	210	0.85	0	5.9	0
202	Kamut, uncooked	337	14.70	2.20	70.38	9.1	24		1		5	2	1	10	0	301	0.60		1.8
203	Dates, deglet noor	282	2.45	0.39	75.03	8.0	39	0.4	0	0	6	0	0	10	0	75	0.05	0	2.7	0
204	Spelt, uncooked	338	14.57	2.43	70.19	10.7	27	0.0	0	0	5	0	0	10	0	169	0.79		3.6	0
205	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	49.80	24.07	11.1	70	1.4	0	0	5	0	0	9	0	0	26.10	0	2.7	0
206	Sesame seeds, whole, dried (Seeds,)	573	17.73	49.67	23.45	11.8	975	0.0	0	0	5	0	0	9	0	0	0.25	0	0.0	0
207	Garlic, raw	149	6.36	0.50	33.06	2.1	181	31.2	0	0	5	0	0	9	0	16	0.08	0	1.7	0
208	Wheat, soft white	340	10.69	1.99	75.36	12.7	34	0.0	0	0	5	0	0	9	0	220	1.01	0	1.9	0
209	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.06	2.14	0.8	14	0.3	0	0	2	2	2	8	0	0	0.04		13.4	0
210	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	29.84	49.05	14.71	6.5	52	1.8	0	0	5	1	0	8	0	30	0.56	0	4.5	0
211	Barley, pearled, cooked	123	2.26	0.44	28.22	3.8	11	0.0	0	0	5	0	0	7	0	56	0.01	0	0.8	0
212	Radishes, raw	16	0.68	0.10	3.40	1.6	25	14.8	0	0	4	0	0	7	0	10	0.00	0.0	1.3	0
213	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	238	26.36	13.89	0.00	0.0	20	0.1	2	2	0	0	0	7	0	0	0.13	38	0.0	88
214	Millet, cooked	119	3.51	1.00	23.67	1.3	3	0.0	0	0	2	0	0	3	0	70	0.02	0	0.3	0
215	Wild rice, cooked	101	3.99	0.34	21.34	1.8	3	0.0	0	0	2	0	0	3	0	64	0.24	0	0.5	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
216	Amaranth, uncooked	371	13.56	7.02	65.25	6.7	159	4.2	0	0	1	0	0	2	0	28	1.19	0	0.0	0
217	Onions, raw	40	1.10	0.10	9.34	1.7	23	7.4	0	0	1	0	0	2	0	4	0.02	0	0.4	0
218	Soursop, raw	66	1.00	0.30	16.84	3.3	14	20.6	0	0	1	0	0	2	0	0	0.08		0.4	0
219	Almonds (1,2) (Nuts,)	575	21.22	49.42	21.67	12.2	264	0.0	0	0	1	0	0	1	0	1	26.22		0.0	0
220	Almonds, dry roasted, without salt added (Nuts,)	597	22.09	52.83	19.29	11.8	266	0.0	0	0	1	0	0	1	0	1	26.00		0.0	0
221	Corn, sweet, white, raw	86	3.22	1.18	19.02	2.7	2	6.8	0	0	1	0	0	1	0	34	0.07	0	0.3	0
222	Onions, sweet, raw	32	0.80	0.08	7.55	0.9	20	4.8	0	1	0	0		1	0	6	0.02	0	0.3	0
223	Beaver, cooked, roasted (Game meat,)	212	34.85	6.96	0.00	0.0	22	3.0	0	0	0	0	0	0	0	0	0.45	0	1.6	117
224	Opossum, cooked, roasted (Game meat,)	221	30.20	10.20	0.00	0.0	17	0.0	0	0	0	0	0	0	0	0	0.44	0	1.6	129
225	Raccoon, cooked, roasted (Game meat,)	255	29.20	14.50	0.00	0.0	14	0.0	0	0	0	0	0	0	0	0	0.49	0	1.7	97
226	Squirrel, cooked, roasted (Game meat,)	173	30.77	4.69	0.00	0.0	3	0.0	0	0	0	0	0	0	0	0	0.40	0	1.4	121
227	Moose, cooked, roasted (Game meat,)	134	29.27	0.97	0.00	0.0	6	5.0	0	0	0	0	0	0	0	0	0.20	0	1.2	78
228	Bear, cooked, simmered (Game meat,)	259	32.42	13.39	0.00	0.0	5	0.0	0	0	0	0	0	0	0	0	0.49	0	1.8	98
229	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	291	26.42	19.71	0.00	0.0	9	0.0	0	0	0	0	0	0	0	0	0.18	13	1.8	87
230	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	15.13	0.00	0.0	13	0.0	0	0	0	0	0	0	0	0	0.24			83
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
231	Goat, cooked, roasted (Game meat,)	143	27.10	3.03	0.00	0.0	17	0.0	0	0	0	0	0	0	0	0	0.34	0	1.2	75
232	Turkey, all classes, meat only, cooked, roasted	170	29.32	4.97	0.00	0.0	25	0.0	0	0	0	0	0	0	0	0	0.33	8	3.7	76
233	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	9.73	0.00	0.0	26	0.0	0	0	0	0	0	0	0	0	0.34	1	0.9	82
234	Turmeric, ground (Spices,)	354	7.83	9.88	64.93	21.1	183	25.9	0	0	0	0	0	0	0	0	3.10	0	13.4	0
235	Flaxseed (Seeds,)	534	18.29	42.16	28.88	27.3	255	0.6	0	0	0	0	0	0	0	651	0.31	0	4.3	0
236	Mushrooms, portabella, grilled	35	4.27	0.75	4.91	2.2	4	0.0	0	0	0	0	0	0	0	0	0.00		0.0	0
237	Poppy seed (Spices,)	525	17.99	41.56	28.13	19.5	1438	1.0	0	0	0	0	0	0	0	0	1.77		0.0	0
238	Peanuts, all types, raw	5.67	25.80	49.24	16.13	8.5	92	0.0	0	0	0	0	0	0	0	0	8.33	0	0.0	0
239	Rice, brown, long-grain, cooked	111	2.58	0.90	22.96	1.8	10	0.0	0	0	0	0	0	0	0	0	0.03	0	0.6	0
240	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	66.43	12.27	7.5	160	0.7	0	0	0	0	0	0	0	0	5.73		0.00	0
241	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	7.79	76.08	13.38	8.0	70	0.7	0	0	0	0	0	0	0	0	0.57		0.0	0
242	Rice, white, long-grain, regular, cooked	130	2.69	0.28	28.17	0.4	10	0.0	0	0	0	0	0	0	0	0	0.04	0	0.0	0
243	Raisins, seedless	299	3.07	0.46	79.18	3.7	50	2.3	0	0	0	0	0	0	0	0	0.12	0	3.5	0
244	Burdock root, cooked, boiled, drained, without salt	88	2.09	0.14	21.15	1.8	49	2.6	0	0	0	0	0	0	0	0	0.46		2.0	0
245	Burdock root, raw	72	1.53	0.15	17.34	3.3	41	3.0	0	0	0	0	0	0	0	0	0.38		1.6	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
246	Radishes, oriental, raw	18	0.60	0.10	4.10	1.6	27	22.0	0	0	0	0	0	0	0	0	0.00	0	0.3	0
247	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	0.62	26.05	10.5	69	0.9	0	0	0	0	0	0	0	0	0.01		0.6
248	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	0.65	26.22	9.0	46	0.8	0	0	0	0	0	0	0	0	0.94		3.5	0
249	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	8.67	0.50	22.80	6.4	35	1.2	0	0	0	0	0	0	0	0	0.03		8.4	0
250	Breadfruit, raw	103	1.07	0.23	27.12	4.9	17	29.0	0	0	0	0	0	0	0	22	0.10		0.5	0
251	Chayote, fruit, raw	19	0.82	0.13	4.51	1.7	17	7.7	0	0	0	0	0	0	0	0	0.12	0	4.1	0
252	Turnips, cooked, boiled, drained, without salt	22	0.71	0.08	5.06	2.0	33	11.6	0	0	0	0	0	0	0	0	0.02	0	0.1	0
253	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	2.29	23.84	5.54	2.2	16	2.8	0	0	0	0	0	0	0	0	0.15		0.1	0
254	Pomegranates, raw (1)	83	1.67	1.17	18.70	4.0	10	10.2	0	0	0	0	0	0	0	0	0.60	0	16.4	0
255	Casaba, raw (Melon,)	28	1.11	0.10	658	0.9	11	21.8	0	0	0	0	0	0	0	26	0.05		2.5	0
256	Casaba, raw (Melons,)	28	1.11	0.10	6.58	0.9	11	21.8	0	0	0	0	0	0	0	26	0.05		2.5	0
257	Litchis, raw	66	0.83	0.44	16.53	1.3	5	71.5	0	0	0	0	0	0	0	0	0.07		0.4	0
258	Black, mature seeds, raw (Beans,)	341	21.60	1.42	62.36	15.2	123	0.0	0	0	0	0	0	0	0	0	0.21	0	5.6	0
259	White, mature seeds, raw (Beans,)	333	23.36	0.85	60.27	15.2	240	0.0	0	0	0	0	0	0	0	0	0.21		5.6	0
260	Cashew nuts, dry roasted, without salt added (Nuts,)	574	15.31	46.35	32.69	3.0	45	0.0	0	0	0	0	0	0	0	23	0.92		34.7	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
261	Seaweed, agar, raw	26	0.54	0.03	6.75	0.5	54	0.0	0	0	0	0	0	0	0	0	0.87	0	2.3	0
262	Peanuts, all types, dry-roasted, without salt	585	23.68	49.66	21.51	8.0	54	0.0	0	0	0	0	0	0	0	0	6.93	0	0.0	0
263	Pears, asian, raw	42	0.50	0.23	10.65	3.6	4	3.8	0	0	0	0	0	0	0	50	0.12	0	4.5	0
264	Cauliflower, raw	25	1.92	0.28	4.97	2.0	22	48.2	0	0	0	0	0	0	0	1	0.08	0	15.5	0
265	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	0.20	3.04	1.0	18	10.5	0	0	0	0	0	0	0	197	0.08		2.8	0
266	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	0.49	27.91	5.3	52	0.0	0	0	0	0	0	0	0	0	0.98		3.7	0
267	Mushrooms, shiitake, cooked, without salt	56	1.56	0.22	14.39	2.1	3	0.3	0	0	0	0	0	0	0	0	0.03		0.0	0
268	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	0.35	25.09	6.3	90	0.0	0	0	0	0	0	0	0	0	0.94		3.5	0
269	Ginger root, raw	80	1.82	0.75	17.77	2.0	16	5.0	0	0	0	0	0	0	0	0	0.26		0.1	0
270	Parsnips, cooked, boiled, drained, without salt	71	1.32	0.30	17.01	3.6	37	13.0	0	0	0	0	0	0	0	0	1.00	0	1.0	0
271	Lotus root, cooked, boiled, drained, without salt	66	1.58	0.07	16.02	3.1	26	27.4	0	0	0	0	0	0	0	0	0.01		0.1	0
272	Coconut meat, raw (1) (Nuts,)	354	3.33	33.49	15.23	9.0	14	3.3	0	0	0	0	0	0	0	0	0.24		0.2	0
273	Turnips, raw	28	0.90	0.10	6.43	1.8	30	21.0	0	0	0	0	0	0	0	0	0.03	0	0.1	0
274	Raisins, golden seedless	302	3.39	0.46	79.52	4.0	53	3.2	0	0	0	0	0	0	0	0	0.12	0	3.5	0
275	Tapioca, pearl, dry	358	0.19	0.02	88.69	0.9	20	0.0	0	0	0	0	0	0	0	0	0.00	0	0.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
276	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	0.20	3.71	1.1	24	2.4	0	0	0	0	0	0	0	0	0.00		0.0	0
277	Great northern, mature seeds, raw (Beans,)	339	21.86	1.14	62.37	20.2	175	5.3	0	0	0	0	0	0	0	0	0.22		6.0	0
278	Parsnips, raw	75	1.20	0.30	17.99	4.9	36	17.0	0	0	0	0	0	0	0	0	1.49	0	22.5	0
279	Mushrooms, Maitake, Raw	37	1.94	0.19	6.81	2.7	1	0.0	0	0	0	0	0	0	0	0	0.01		0.0	0
280	Cashew nuts, raw (1) (Nuts,)	553	18.22	43.85	30.19	3.3	37	0.5	0	0	0	0	0	0	0	22	0.90		34.1	0
281	Lotus root, raw	74	2.60	0.10	17.23	4.9	45	44.0	0	0	0	0	0	0	0	0				0
282	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	25.38	18.21	0.00	0.0	35	0.0	0	0	0	0	0	0	0	0	0.47		3.0	82
283	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	28.05	5.65	0.00	0.0	5	0.0	0	0	0	0	0	0	0	0	0.20			86
284	Caribou, cooked, roasted (Game meat,)	167	29.77	4.42	0.00	0.0	22	3.0	0	0	0	0	0	0	0	0	0.40	0	1.4	109
285	Boar, wild, cooked, roasted (Game meat,)	160	28.30	4.38	0.00	0.0	16	0.0	0	0	0	0	0	0	0	0	0.38	0	1.4	77
286	Mushrooms, white, raw	22	3.09	0.34	3.28	1.0	3	2.1	0	0	0	0	0		0	0	0.01	18	0.0	0
287	Broccoli, leaves, raw	28	2.98	0.35	5.24		48	93.2	800	0				16000						0
288	Lambsquarters, raw	43	4.20	0.80	7.30	4.0	309	80.0	580	0				11600				0		0
289	Mustard spinach, (tendergreen), raw	22	2.20	0.30	3.90	2.8	210	130.0	495	0				9900						0
290	Dill weed, fresh	43	3.46	1.12	7.02	2.1	208	85.0	386	0				7718						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
291	Horseradish-tree leafy tips, raw	64	9.40	1.40	8.28	2.0	185	51.7	378	0				7564				0		0
292	Bay leaf (Spices,)	313	7.61	8.36	74.97	26.3	834	46.5	309	0				6185				0		0
293	Squash, winter, hubbard, cooked, baked, without salt	50	2.48	0.62	10.81		17	9.5	302	0				6035				0		0
294	Chervil, dried (Spices,)	237	23.20	3.9	49.10	11.3	1346	50.0	293	0				5850				0		0
295	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	0.24	3.71	1.9	54	16.0	260	0				5200						0
296	Savory, ground (Spices,)	272	6.73	5.91	68.73	45.7	2132	50.0	257	0				5130				0		0
297	Peppermint, fresh	70	3.75	0.94	14.89	8.0	243	31.8	212	0				4248						0
298	Tarragon, dried (Spices,)	295	22.77	7.24	50.22	7.4	1139	50.0	210	0				4200				0		0
299	Borage, raw	21	1.80	0.70	3.06		93	35.0	210	0				4200						0
300	Spearmint, fresh (1)	44	3.29	0.73	8.41	6.8	199	13.3	203	0				4054						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
301	Fiddlehead ferns, raw	34	4.55	0.40	5.54		32	26.6	181	0	2040	261		3617						0
302	Rosemary, dried (Spices,)	331	4.88	15.22	64.06	42.6	1280	61.2	156	0				3128				0		0
303	Kale, scotch, raw	42	2.80	0.60	8.32	1.7	205	130.0	155	0				3100						0
304	Broccoli, flower clusters, raw	28	2.98	0.35	5.24		48	93.2	150	0				3000						0
305	Amaranth leaves, raw	23	2.46	0.33	4.02		215	43.3	146	0				2917					1140.0	0
306	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	0.41	5.63	1.2	132	52.8	100	0				1994						0
307	Pumpkin flowers, raw	15	1.03	0.07	3.28		39	28.0	97	0				1947				0		0
308	Pumpkin leaves, raw	19	3.15	0.40	2.33		39	11.0	97	0				1942				0		0
309	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30	0.69	3.29		84	88.0	87	0				1734						0
310	Loquats, raw	47	0.43	0.20	12.14	1.7	16	1.0	76	0				1528						0
311	Pitanga, (surinam-cherry), raw	33	0.80	0.40	7.49		9	26.3	75	0				1500						0
312	Tomatoes, orange, raw	16	1.16	0.19	3.18	0.9	5	16.0	75	0				1496						0
313	Purslane, raw	16	1.30	0.10			65	21.0	66	0				1320						0
314	Shallots, raw	72	2.50	0.10			37	8.0	60	0				1190				0		0
315	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	0.09	5.41	2.8	30	17.0	44	0				889						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
316	Oheloberries, raw	280	0.38	0.22	6.84		7	6.0	42	0				830						0
317	Cowpeas (blackeyes), immature seeds, raw	90	2.95	0.35	18.83	5.0	126	2.5	41	0				817				0		0
318	Mace, ground (Spices,)	475	6.71	32.38	50.50	20.2	252	21.0	40	0				800				0		0
319	Acerola, (west indian cherry), raw	32	0.40	0.30	7.69	1.1	12	1677.6	38	0				767						0
320	Groundcherries, (cape-gooseberries or poha), raw	53	1.90	0.70	11.20		9	11.0	36	0				720						0
321	Elderberries, raw	73	0.66	0.50	18.40	7.0	38	36.0	30	0				600						0
322	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	1.95	5.13	0.0	92	22.1	171	171				570						67
323	Ginkgo nuts, raw (Nuts,)	182	4.32	1.68	37.60		2	15.0	28	0				558						0
324	Egg, turkey, whole, fresh, raw	171	13.68	11.88	1.15	0.0	99	0.0	166	166				554						933
325	Pistachio nuts, raw (1) (Nuts,)	557	20.61	44.44	27.97	10.3	107	5.0	28	0	332	0		553			2.30			0
326	Allspice, ground ( Spices,)	263	6.09	8.69	72.12	21.6	661	39.2	27	0				540				0		0
327	Saffron (Spices,)	310	11.43	5.85	65.37	3.9	111	80.8	27	0				530				0		0
328	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	13.38	0.00	0.0	28	4.1	149	149				496						85
329	Balsam-pear (bitter gourd), pods, raw	17	1.00	0.17	3.70	2.8	19	84.0	24	0	190	185		471		170				0
330	Bluefish, cooked, dry heat (Fish,)	159	25.69	5.44	0.00	0.0	9	0.0	138	138				459						76
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
331	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	36.29	21.90	5.5	100	9.0	22	0				442				0		0
332	Squash, winter, acorn, cooked, baked, without salt	56	1.12	0.14	14.58	4.4	44	10.8	21	0				428				0		0
333	Sapotes, (marmalade plum), raw	134	2.12	0.60	33.76	2.6	39	20.0	21	0				410						0
334	Bluefish, raw (Fish,)	124	20.04	4.24	0.00	0.0	7	0.0	120	120				398						59
335	Radish seeds, sprouted, raw	43	3.81	2.53	3.60		51	28.9	20	0				391				0		0
336	Rowal, raw	111	2.30	2.00	23.90	6.2	15	25.8	19	0	230	0		383
337	Rose-apples, raw	25	0.60	0.30	5.70		29	22.3	17	0				339						0
338	Fava, in pod, raw (Beans,)	88	7.92	0.73	17.63		37	3.7	17	0	196	0	9	333						0
339	Anise seed ( Spices,)	337	17.60	15.9	50.02	14.6	646	21.0	16	0				311						0
340	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	8.23	1.92	0.0	28	16.4	91	91				303						479
341	Jackfruit, raw	94	1.47	0.30	24.01	1.6	34	6.7	15	0				297						0
342	Gooseberries, raw	44	0.88	0.58	10.18	4.3	25	27.7	15	0				290			0.37			0
343	Roselle, raw	49	0.96	0.64	11.31		215	12.0	14	0				287						0
344	Mollusks, oyster, Pacific, raw	81	9.45	2.30	4.95	0.00	8	8	81	81				270						0
345	Grapefruit, raw, pink and red, California and Arizona	37	0.50	0.10	9.69			38.1	0	0				259						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
346	Breadfruit seeds, raw (Seeds,)	191	7.40	5.59	29.24	5.2	36	6.6	13	0				256						0
347	Breadnuttree seeds, raw (Seeds,)	217	5.97	0.99	46.28		98	27.4	12	0				248						0
348	Mammy-apple, (mamey), raw	51	0.50	0.50	12.50	3.0	11	14.0	12	0				230						0
349	Currants, european black, raw	63	1.40	0.41	15.38		55	181.0	12	0				230			1.00			0
350	Chestnuts, chinese, raw (Nuts,)	224	4.20	1.11	49.07		18	36.0	10					202						0
351	Peppers, sweet, yellow, raw	27	1.00	0.21	6.32	0.9	11	183.5	10	0	120			200						0
352	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	2.94	0.00	0.0	60	0.0	54	54				179						41
353	Milk, indian buffalo, fluid	97	3.75	6.89	5.18	0.0	169	2.3	53	53				178						19
354	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	4.07	0.29	13.33	3.6	28	7.3	8	0				150						0
355	Milk, sheep, fluid	108	5.98	7.00	5.36	0.0	193	4.2	44	44				147						27
356	Avocados, raw, Florida	120	2.23	10.06	7.82	5.6	10	17.4	7	0	53	27	36	140			2.66			0
357	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	74.27	13.55	9.4	72	0.7	7	0	84	0		140			1.30			0
358	Peppers, hungarian, raw	29	0.80	0.41	6.68		12	92.9	7	0				140						0
359	Milk, producer, fluid, 3.7% milkfat	64	3.28	3.66	4.65	0.0	119	1.5	33	31				138						14
360	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88	0.76	33.64		12	24.7	7	0				138						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
361	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	4.42	0.00	0.0	17	0.0	41	41				136						67
362	Fennel, bulb, raw	31	1.24	0.20	7.29	3.1	49	12.0	7	0				134						0
363	Hickorynuts, dried (Nuts,)	657	12.72	64.37	18.25	6.4	61	2.0	7	0				131						0
364	Winged beans, immature seeds, raw	49	6.95	0.87	4.31		84	18.3	6	0				128						0
365	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1.21	0.18	5.37	2.3	47	51.0	6	0				126						0
366	Butternuts, dried (Nuts,)	612	24.90	56.98	12.05	4.7	53	3.2	6	0				124						0
367	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	4.73	0.00	0.0	103	2.1	35	35				115						87
368	Squash, summer, scallop, raw	18	1.20	0.20	3.84		19	18.0	6	0				110				0		0
369	Butterfish, cooked, dry heat (Fish,)	187	22.15	10.28	0.00	0.0	28	0.0	33	33				109						83
370	Small white, mature seeds, raw (Beans,)	31	1.82	0.12	7.14	3.4	37	16.3	5	0				108						0
371	Bass, striped, cooked, dry heat (Fish,)	124	22.73	2.99	0.00	0.0	19	0.0	31	31				104						103
372	Abiyuch, raw	69	1.50	0.10	17.60	5.3	8	54.1	5	0	60	0		100
373	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	3.69	0.00	0.0	80	2.0	30	30				100						68
374	Cisco, raw (Fish,)	98	18.99	1.91	0.00	0.0	12	0.0	30	30				100						50
375	Butterfish, raw (Fish,)	146	17.28	8.02	0.00	0.0	22	0.0	30	30				100						65
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
376	Bass, striped, raw (Fish,)	97	17.73	2.33	0.00	0.0	15	0.0	27	27				90						80
377	Guavas, strawberry, raw	69	0.58	0.60	17.36	5.4	21	37.0	5	0				90						0
378	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31	0.66	3.21		61	9.8	4	0				88						0
379	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14	4.60	58.26		1633	30.70	3	0				63						0
380	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	62.40	17.60	9.4	123	3.8	3	0	36	1		61			15.28			0
381	Fenugreek seed (Spices,)	323	23.00	6.41	58.35	24.6	176	3.0	3	0				60						0
382	Sapodilla, raw	830	0.44	1.10	19.96	5.3	21	14.7	3	0				60						0
383	Lentils, pink, raw	345	24.95	2.17	59.15	10.8	41	1.7	3	0	35	0	0	58						0
384	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60	1.93	4.47		19	0.6						57						40
385	Seaweed, spirulina, raw	26	5.92	0.39	2.42		12	0.9	3	0				56				0		0
386	Dill seed (Spices,)	305	15.98	14.54	55.17	21.1	1516	21.0	3	0				53						0
387	Yardlong beans, mature seeds, raw	347	24.33	1.31	61.91	11.0	138	1.6	3	0				52						0
388	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	5.82	0.00	0.0	86	2.0	15	15				50						69
389	Catfish, channel, wild, raw (Fish,)	95	16.38	2.82	0.00	0.0	14	0.7	15	15				50				500		58
390	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	2.85	0.00	0.0	11	0.8	15	15				50						72
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
391	Safflower seed kernels, dried (Seeds,)	517	16.18	38.45	34.29		78	0.0	3	0				50						0
392	Squash, winter, spaghetti, raw	31	0.64	0.57	6.91		23	2.1	3	0				50				0		0
393	Butterbur, (fuki), raw	14	0.39	0.04	3.61		103	31.5	3	0				50						0
394	Lentils, sprouted, raw	106	8.96	0.55	22.14		25	16.5	2	0				45						0
395	Durian, raw or frozen	147	1.47	5.33	27.09	3.8	6	19.7	2	0	23	6	0	44						0
396	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	8.13	0.00	0.0	15	0.0	13	13				44						71
397	Prickly pears, raw	41	0.73	0.51	9.57	3.6	56	14.0	2	0	25	0	3	43						0
398	Pilinuts-canarytree, dried (Nuts,)	719	10.80	79.55	3.98		145	0.6	2	0				41						0
399	Goose, domesticated, meat only, cooked, roasted	238	28.97	12.67	0.00	0.0	14	0.0	12	12				40						96
400	Quinces, raw	57	0.40	0.10	15.30	1.9	11	15.0	2	0				40
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
401	Jujube, raw	79	1.20	0.20	20.23		21	69.0	2	0				40						0
402	Carissa, (natal-plum), raw	62	0.50	1.30	13.63		11	38.0	2	0				40						0
403	Crabapples, raw	76	0.40	0.30	19.95		18	8.0	2	0				40						0
404	Acorns, raw (Nuts,)	387	6.15	23.86	40.75		41	0.0	2	0				39						0
405	Chestnuts, japanese, raw (Nuts,)	154	2.25	0.53	34.91		31	26.3		0				37						0
406	Wasabi, root, raw	109	4.80	0.63	23.54	7.8	128	41.9	2	0	21	0	0	35				0		0
407	Custard-apple, (bullock's-heart), raw	101	1.70	0.60	25.20	2.4	30	19.2	2	0				33						0
408	Carp, cooked, dry heat (Fish,)	162	22.86	7.17	0.00	0.0	52	1.6	10	10				32						84
409	Mothbeans, mature seeds, raw	343	22.94	1.61	61.52		150	4.0	2	0				32						0
410	Pine nuts, pinyon, dried (Nuts,)	629	11.57	60.98	19.30	10.7	8	2.0	1	0				29						0
411	Chicory, witloof, raw	17	0.90	0.10	4.00	3.1	19	2.8	1	0				29						0
412	Pigeon peas (red gram), mature seeds, raw	343	21.70	1.49	62.78	15.0	130	0.0	1	0				28						0
413	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	2.26	45.54	8.1	27	43.0	1	0				28						0
414	Lupins, mature seeds, raw	371	36.17	9.74	40.38		176	4.8	1	0				23				0		0
415	Mungo beans, mature seeds, raw	341	25.21	1.64	58.99	18.3	138	0.0	1	0				23						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
416	Arrowroot, raw	65	4.24	0.20	13.39	1.3	6	1.9	1	0	11	0	0	19						0
417	Burbot, cooked, dry heat (Fish,)	115	24.76	1.04	0.00	0.0	64	0.0	5	5				17						77
418	Adzuki, mature seeds, raw (Beans,)	329	19.87	0.53	62.90	12.7	66	0.0	1	0				17						0
419	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00	1.38	27.76		46	26.7	1	0				17						0
420	Burbot, raw (Fish,)	90	19.31	0.81	0.00	0.0	50	0.0	5	5				15						60
421	Lotus seeds, raw (Seeds,)	89	4.13	0.53	17.28		44	0.0	1	0				13						0
422	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82	0.19	12.64		11	9.5	1	0				13						0
423	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81	0.55	20.96		3	1.0	1	0				10						0
424	Pummelo, raw (1)	38	0.76	0.04	9.62	1.0	4	61.0	0	0	0	0	10	8						0
425	French, mature seeds, raw (Beans,)	343	18.81	2.02	64.11	25.2	186	4.6	0	0				8						0
426	Yellow, mature seeds, raw (Beans,)	345	22.00	2.60	60.70	25.1	166	0.0	0	0				6						0
427	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86	0.54	23.71		27	0.0	0	0				6						0
428	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	0.10	24.77	7.3	28	0.0	0	0				6						0
429	Chicory roots, raw	73	1.40	0.20	17.51		41	5.0	0	0				6						0
430	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	24	36.3	0	0				6						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
431	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	24	36.3	0	0				6						0
432	Quinoa, cooked	120	4.40	1.92	21.30	2.8	17	0.0	0	0				5						0
433	Spelt, cooked	127	5.50	0.85	26.44	3.9	10	0.0	0	0				4						0
434	Kamut, cooked	146	6.45	0.91	30.46	3.9	10		0	0				4						0
435	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	0.76	24.02	9.4	63	1.2	0	0				3						0
436	Java-plum, (jambolan), raw	60	0.72	0.23	15.56		19	14.3	0	0				3						0
437	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	1.23	60.05	24.7	127	0.0	0	0				2						0
438	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	1.08	25.27	10.4	62	1.8	0	0				2						0
439	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83	0.58	4.72		19	35.6	0	0				2						0
440	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	8.33	0.45	21.09	7.0	68	1.3	0	0				1						0
441	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86	0.32	4.10		15	6.1	0	0				1						0
442	Cherimoya, raw	74	1.65	0.62	17.70	2.3	8	11.5	0	0	0	0	0	0						0
443	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	29.06	8.05	0.00	0.0	19	0.0	0	0				0						82
444	Muskrat, cooked, roasted (Game meat,)	234	30.09	11.74	0.00	0.0	36	7.0	0	0				0						121
445	Horse, raw (Game meat,)	133	21.39	4.60	0.00	0.0	6	1.0	0	0				0						52
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
446	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.10	4.12	0.6	18	0.0	0	0				0					0.0	0
447	Mushrooms, portabella, grilled	26	2.50	0.20	5.07	1.5	8	0.0	0	0				0			0.02		0.0	0
448	Buckwheat groats, roasted, dry	346	11.73	2.71	74.95	10.3	17	0.0	0	0				0				0		0
449	Mushrooms, enoki, raw	44	2.56	0.32	7.68	2.7	1	0.0	0	0				0			0.01		0.0	0
450	Rice, white, medium-grain, cooked	130	2.38	0.21	28.59	0.3	3	0.0	0	0				0				0		0
451	Small white, mature seeds, raw (Beans,)	336	21.11	1.18	62.25	24.9	173	0.0	0	0				0						0
452	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	9.34	0.46	24.46	10.0	50	0.0	0	0				0						0
453	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	0.45	21.09	3.8	42	0.4	0	0				0						0
454	Beans, small white, mature seeds, cooked, boiled, without salt	142	8.97	0.64	25.81	10.4	73	0.0	0	0				0						0
455	Beechnuts, dried (Nuts,)	576	6.20	50.00	33.50		1	15.5	0	0				0						0
456	Sesbania flower, raw	27	1.28	0.04	6.73		19	73.0	0	0				0				0		0
457	Millet, raw	378	11.02	4.22	72.85	8.5	8	0.0	0	0				0			0.05	0	0.9	0
458	Triticale	336	13.05	2.09	72.13		37	0.0	0	0				0			0.90	0		0
459	Watermelon seed kernels, dried (Seeds,)	557	28.33	47.37	15.31		54	0.0	0	0				0						0
460	Sesbania flower, cooked, steamed, without salt	22	1.14	0.05	5.23		22	37.0	0	0				0				0		0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
461	Oats	389	16.89	6.90	66.27	10.6	54	0.0	0	0				0						0
462	Wheat, soft red winter	331	10.35	1.56	74.24	12.5	27	0.0	0	0				0			1.01	0		0
463	Wheat, sprouted	198	7.49	1.27	42.53	1.1	28	2.6	0	0				0				0		0
464	Feijoa, raw	49	1.24	0.78	10.63		17	20.3	0	0				0						0
465	Buckwheat	343	13.25	3.40	71.50	10.0	18	0.0	0	0				0				0		0
466	Tomatoes, yellow, raw	15	0.98	0.26	2.98	0.7	11	9.0	0	0				0				0		0
467	Hyacinth beans, mature seeds, raw	344	23.90	1.39	60.76		130	0.0	0	0				0						0
468	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	3.63	34.68	6.65	2.2	11	2.8	0	0				0						0
469	Arrowhead, raw	99	5.33	0.29	20.23		10	1.1	0	0				0						0
470	Radishes, white icicle, raw	14	1.10	0.10	2.63	1.4	27	29.0	0	0				0						0
471	Macadamia nuts, raw (1) (Nuts,)	718	7.91	75.77	13.82	8.6	85	1.2	0	0				0			0.54			0
472	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62	5.84	14.94		142	0.0	0	0				0						0
473	Waxgourd, (chinese preserving melon), raw	13	0.40	0.20	3.00	2.9	19	13.0	0	0				0						0
474	Rice, brown, medium	112	2.32	0.83	23.51	1.8	10	0.0	0	0				0				0		0
475	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14	0.58	20.70		40	0.	0	0				0						0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
476	Raisins, seeded	296	2.52	0.54	78.47	6.8	28	5.4	0	0				0				0		0
477	Coriander seed (Spices,)	298	12.37	17.77	54.99	41.9	709	21.0	0	0				0						0
478	Cardamom (Spices,)	311	10.76	6.70	68.47	28.0	383	21.0	0	0				0				0		0
479	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	1.80	0.00	0.0	15	0.0	0	0				0						61
480	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	1.90	4.80	0.0	45	4.1	0	0				0						49
481	Horse, cooked, roasted (Game meat,)	175	28.14	6.05	0.00	0.0	8	2.0	0	0				0						68
482	Deer, cooked, roasted (Game meat,)	158	30.21	3.19	0.00	0.0	7	0.0	0	0				0						112
483	Elk, cooked, roasted (Game meat,)	146	30.19	1.90	0.00	0.0	5	0.0						0						73
484	Mountain yam, hawaii, raw	67	1.34	0.10	16.31		26	2.6	0	0	0							0		0
485	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	0.20	12.30	6.7	20	15.0	1060
486	Peas, mature seeds, sprouted, raw	124	8.80	0.68	27.11		36	10.4	166									0		0
487	Sea cucumber, yane (Alaska Native)	56	13.00	0.40	0.00		30		0
488	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	7.90	1.07	80.02	19.2	27													0
489	Longans, raw	60	1.31	0.10	15.14	1.1	1	84.0												0
490	Persimmons, native, raw	127	0.80	0.40	33.50		27	66.0												0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
491	Chia seeds, dried (Seeds,)	490	15.62	30.75	43.85	37.7	631													0
492	Clementines, raw	47	0.85	0.15	12.02	1.7	30	48.8									0.20		0.0
493	Squash, Indian, raw (Navajo)	26	0.52	0.20	5.64		9	4.5									0.00
494	Amaranth grain, cooked	102	3.80	1.58	18.69	2.1	47										0.19
495	Banana (Melon,) (Navajo)	21	0.84	0.20	4.06	0.3	13	8.1									0.00		4.9
496	Pinon Nuts, roasted (Navajo)	541	7.41	34.08	51.06	43.4	18	0.0									11.30
497	Mouse nuts, seedlings (Alaska Native)	104	7.30	1.10	16.30		17	8.0
498	Mouse nuts, roots (Alaska Native)	81	3.90	0.10	16.10		22	16.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Vitamin C, total ascorbic acid mg	Vitamin A, RAE mcg_RAE	Retinol mcg	Carotene, beta mcg	Carotene, alpha mcg	Cryptoxanthin, beta mcg	Vitamin A, IU IU	Lycopene mcg	Lutein + zeaxanthin mcg	Vitamin E (alpha-tocopherol) 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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