The Ultimate Nutrition Tables!

Protein as a Percentage of Calories

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.

 

The percentage of calories is calculated based on protein having a value of four (4) calories per gram. Other values: Carbohydrates = 4 calories per gram; Fat = 9 calories per gram.

The World Health Organization (WHO) recommends between 10 and 15 percent of calories be from protein. While that range is meant to be a balance of all foods consumed, we have hilighted the foods in that range for comparison (in light green).

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

1

Sea cucumber, yane (Alaska Native)

56

92.86

13.00

0.40

0.00

 

 

 

 

 

 

 

 

 

2

Seaweed, spirulina, raw

26

91.08

5.92

0.39

2.42

 

0.135

0.034

0.106

0

 

 

 

 

3

Moose, cooked, roasted (Game meat,)

134

87.37

29.27

0.97

0.00

0.0

0.290

0.200

0.310

78

 

 

 

 

4

Burbot, cooked, dry heat (Fish,)

115

86.12

24.76

1.04

0.00

0.0

0.209

0.170

0.381

77

 

 

 

 

5

Burbot, raw (Fish,)

90

85.82

19.31

0.81

0.00

0.0

0.163

0.133

0.297

60

 

 

 

 

6

Elk, cooked, roasted (Game meat,)

146

82.71

30.19

1.90

0.00

0.0

0.700

0.480

0.400

73

 

 

 

 

7

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

131

81.92

26.83

1.80

0.00

0.0

0.600

0.550

0.360

61

 

 

 

 

8

Cisco, raw (Fish,)

98

77.51

18.99

1.91

0.00

0.0

0.421

0.469

0.613

50

 

 

 

 

9

Deer, cooked, roasted (Game meat,)

158

76.48

30.21

3.19

0.00

0.0

1.250

0.880

0.620

112

 

 

 

 

10

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

140

76.26

26.69

2.94

0.00

0.0

0.417

0.967

0.940

41

 

 

 

 

11

Goat, cooked, roasted (Game meat,)

143

75.80

27.10

3.03

0.00

0.0

0.930

1.360

0.230

75

 

 

 

 

12

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

165

75.20

31.02

3.57

0.00

0.0

1.010

1.240

0.770

85

 

 

 

 

13

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

124

73.32

22.73

2.99

0.00

0.0

0.650

0.846

1.005

103

 

 

 

 

14

Bass, striped, raw (Fish,)

97

73.11

17.73

2.33

0.00

0.0

0.507

0.660

0.784

80

 

 

 

 

15

Caribou, cooked, roasted (Game meat,)

167

71.31

29.77

4.42

0.00

0.0

1.700

1.330

0.620

109

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

16

Squirrel, cooked, roasted (Game meat,)

173

71.14

30.77

4.69

0.00

0.0

0.850

1.330

1.460

121

 

 

 

 

17

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

160

70.75

28.30

4.38

0.00

0.0

1.300

1.710

0.640

77

 

 

 

 

18

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

30

70.67

5.30

0.69

3.29

 

 

 

 

0

 

 

 

 

19

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

105

70.36

18.47

2.85

0.00

0.0

0.744

1.099

0.636

72

 

 

 

 

20

Alfalfa seeds, sprouted, raw

23

69.39

3.99

0.69

2.10

1.9

0.069

0.056

0.409

0

 

 

 

 

21

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

148

69.05

25.55

1.95

5.13

0.0

0.188

0.172

0.552

67

 

 

 

 

22

Clam, mixed species, raw (Mollusks,)

74

69.03

12.77

0.97

2.57

0.0

0.094

0.080

0.282

34

 

 

 

 

23

Turkey, all classes, meat only, cooked, roasted

170

68.99

29.32

4.97

0.00

0.0

1.459

1.115

1.501

76

 

 

 

 

24

Catfish, channel, wild, raw (Fish,)

95

68.97

16.38

2.82

0.00

0.0

0.722

0.844

0.865

58

 

 

 

 

25

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

149

68.62

25.56

4.42

0.00

0.0

0.715

1.197

1.733

67

 

 

 

 

26

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

139

67.48

23.45

4.30

0.00

0.0

1.054

1.581

1.273

55

 

 

 

 

27

Seaweed, laver, raw

35

66.40

5.81

0.28

5.11

0.3

0.061

0.025

0.110

0

 

 

 

 

28

Pumpkin leaves, raw

19

66.32

3.15

0.40

2.33

 

0.207

0.052

0.022

0

 

 

 

 

29

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

146

66.25

24.18

4.73

0.00

0.0

1.001

1.835

1.360

87

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

30

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

114

66.18

18.86

3.69

0.00

0.0

0.780

1.431

1.062

68

 

 

 

 

31

Beaver, cooked, roasted (Game meat,)

212

65.75

34.85

6.96

0.00

0.0

2.070

1.890

1.350

117

 

 

 

 

32

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

cooked, broiled (Game meat,)

171

65.61

28.05

5.65

0.00

0.0

2.412

2.206

0.266

86

 

 

 

 

33

Roe, mixed species, raw (Fish,)

143

65.23

22.32

6.42

1.50

0.0

1.456

1.661

2.656

374

 

 

 

 

34

Bluefish, raw (Fish,)

124

64.65

20.04

4.24

0.00

0.0

0.915

1.793

1.060

59

 

 

 

 

35

Bluefish, cooked, dry heat (Fish,)

159

64.63

25.69

5.44

0.00

0.0

1.172

2.297

1.358

76

 

 

 

 

36

Horse, raw (Game meat,)

133

64.33

21.39

4.60

0.00

0.0

1.440

1.610

0.650

52

 

 

 

 

37

Horse, cooked, roasted (Game meat,)

175

64.32

28.14

6.05

0.00

0.0

1.900

2.120

0.850

68

 

 

 

 

38

Anchovy, european, raw (Fish,)

131

62.14

20.35

4.84

0.00

0.0

1.282

1.182

1.637

60

 

 

 

 

39

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

150

61.12

22.92

5.82

0.00

0.0

1.619

1.746

1.831

69

 

 

 

 

40

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

roasted

197

60.51

29.80

7.78

0.00

0.0

2.190

3.030

1.660

84

 

 

 

 

41

Mustard greens, cooked, boiled, drained, without salt

15

60.27

2.26

0.24

2.10

2.0

0.012

0.110

0.046

0

 

 

 

 

42

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

197

59.01

29.06

8.05

0.00

0.0

2.40

2.170

1.560

82

 

 

 

 

43

Horseradish-tree leafy tips, raw

64

58.75

9.40

1.40

8.28

2.0

 

 

 

0

 

 

 

 

44

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

without salt

33

58.55

4.83

0.58

4.72

 

0.083

0.045

0.318

0

 

 

 

 

45

Broccoli raab, raw

22

57.64

3.17

0.49

2.85

2.7

0.050

0.026

0.130

 

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

46

Winged beans, immature seeds, raw

49

56.73

6.95

0.87

4.31

 

0.238

0.250

0.186

0

 

 

 

 

47

Carp, cooked, dry heat (Fish,)

162

56.44

22.86

7.17

0.00

0.0

1.388

2.985

1.835

84

 

 

 

 

48

Whitefish, eggs (Alaska Native) (Fish,)

104

56.38

14.66

2.88

4.89

0.0

0.496

1.046

1.073

439

 

 

 

 

49

Mushrooms, white, raw

22

56.18

3.09

0.34

3.28

1.0

0.043

0.000

0.139

0

 

 

 

 

50

Carp, raw (Fish,)

127

56.16

17.83

5.60

0.00

0.0

1.083

2.328

1.431

66

 

 

 

 

51

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

204

56.12

28.62

8.23

1.92

0.0

1.866

2.129

3.404

479

 

 

 

 

52

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

182

55.91

25.44

8.13

0.00

0.0

1.257

2.697

3.256

71

 

 

 

 

53

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

38

55.89

5.31

0.66

3.21

 

0.181

0.189

0.142

0

 

 

 

 

54

Basil, fresh

23

54.78

3.15

0.64

2.65

1.6

0.041

0.088

0.389

0

 

 

 

 

55

Opossum, cooked, roasted (Game meat,)

221

54.66

30.20

10.20

0.00

0.0

1.206

3.773

2.983

129

 

 

 

 

56

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

208

54.04

28.10

9.73

0.00

0.0

2.840

3.190

2.480

82

 

 

 

 

57

Fiddlehead ferns, raw

34

53.53

4.55

0.40

5.54

 

 

 

 

0

 

 

 

 

58

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

salt

 

12

52.00

1.56

0.16

1.78

1.0

0.021

0.012

0.077

0

 

 

 

 

59

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

74

51.89

9.60

1.93

4.47

 

0.430

0.420

0.710

40

 

 

 

 

60

Pumpkin leaves, cooked, boiled, drained, without salt

21

51.81

2.72

0.22

3.39

2.7

0.114

0.029

0.012

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

61

Muskrat, cooked, roasted (Game meat,)

234

51.44

30.09

11.74

0.00

0.0

 

 

 

121

 

 

 

 

62

Bear, cooked, simmered (Game meat,)

259

50.07

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

 

 

 

63

Mushrooms, portabella, grilled

 

35

48.80

4.27

0.75

4.91

2.2

0.050

0.000

0.200

0

 

 

 

 

64

Goose, domesticated, meat only, cooked, roasted

238

48.69

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

 

 

 

65

Taro leaves, raw

42

47.43

4.98

0.74

6.70

3.7

0.151

0.060

0.307

0

 

 

 

 

66

Butterfish, cooked, dry heat (Fish,)

187

47.38

22.15

10.28

0.00

0.0

 

 

 

83

 

 

 

 

67

Butterfish, raw (Fish,)

146

47.34

17.28

8.02

0.00

0.0

3.380

3.380

0.590

65

 

 

 

 

68

Duck, domesticated, meat only, cooked, roasted

201

46.73

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

 

 

 

69

Mollusks, oyster, Pacific, raw

81

46.67

9.45

2.30

4.95

0.00

0.510

0.358

0.894

0

 

 

 

 

70

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

12

46.67

1.40

0.06

2.14

0.8

0.016

0.008

0.020

0

 

 

 

 

71

Cabbage, chinese (pak-choi), raw

13

46.15

1.50

0.20

2.18

1.0

0.027

0.015

0.096

0

 

 

 

 

72

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

72

45.83

8.25

1.90

4.80

0.0

0.550

0.230

0.809

49

 

 

 

 

73

Raccoon, cooked, roasted (Game meat,)

255

45.80

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

 

 

 

74

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

231

44.54

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

 

 

 

75

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

238

44.30

26.36

13.89

0.00

0.0

4.893

5.976

1.519

88

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

76

Asparagus, raw

20

44.00

2.20

0.12

3.88

2.1

0.040

0.000

0.050

0

 

 

 

24

77

Amaranth leaves, raw

23

42.78

2.46

0.33

4.02

 

0.091

0.076

0.147

0

 

 

 

 

78

Broccoli, flower clusters, raw

28

42.57

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

79

Broccoli, leaves, raw

28

42.57

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

80

Soybeans, mature seeds, sprouted, cooked, steamed

81

41.83

8.47

4.45

6.53

0.8

0.617

1.009

2.513

0

 

 

 

 

81

Swamp cabbage, cooked, boiled, drained, without salt

20

41.60

2.08

0.24

3.71

1.9

0.039

0.007

0.100

0

 

 

 

 

82

Mustard greens, raw

26

41.54

2.7

0.20

4.90

3.3

0.010

0.092

0.038

0

 

 

 

 

83

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

 

13

41.54

1.35

0.22

2.23

1.1

0.029

0.008

0.117

0

 

 

 

 

84

Mollusks, oyster, eastern, wild, raw

68

41.47

7.05

2.46

3.91

0.0

0.772

0.314

0.968

53

 

 

 

 

85

Arugula, raw

25

41.28

2.58

0.66

3.65

1.6

0.086

0.049

0.319

0

 

 

 

 

86

Beet greens, raw

22

40.00

2.20

0.13

4.33

3.7

0.020

0.026

0.046

0

 

 

 

21

87

Mustard spinach, (tendergreen), raw

22

40.00

2.20

0.30

3.90

2.8

0.015

0.138

0.057

0

 

 

 

 

88

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

238

39.95

23.77

15.13

0.00

0.0

[6.460]

[5.909]

[0.712]

83

 

 

 

 

89

Chervil, dried (Spices,)

237

39.16

23.20

3.9

49.10

11.3

0.169

1.399

1.800

0

 

 

 

 

90

Lambsquarters, raw

 

43

39.07

4.20

0.80

7.30

4.0

0.059

0.150

0.351

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

91

Caviar, black and red, granular (Fish,)

252

39.05

24.60

17.9

4.00

0.0

4.060

4.631

7.405

588

 

 

 

 

92

Lupins, mature seeds, raw

371

39.00

36.17

9.74

40.38

 

1.156

3.940

2.439

0

 

 

 

 

93

Bamboo shoots, raw

27

38.52

2.60

0.30

5.20

2.2

0.069

0.007

0.134

0

 

 

 

19

94

Mushrooms, portabella, grilled

 

26

38.46

2.50

0.20

5.07

1.5

0.026

0.003

0.078

0

 

 

 

 

95

Cauliflower, green, raw

31

38.06

2.95

0.30

6.09

3.2

0.047

0.028

0.133

0

 

 

 

 

96

Chard, swiss, raw

19

37.89

1.80

0.20

3.74

1.6

0.030

0.040

0.070

0

 

 

 

 

97

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

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

20

37.60

1.88

0.08

4.13

2.1

0.012

0.016

0.028

0

 

 

 

 

98

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

273

37.19

25.38

18.21

0.00

0.0

7.329

8.825

0.497

82

 

 

 

 

99

Mushrooms, brown, Italian, or Crimini, raw

 

27

37.04

2.50

0.10

4.12

0.6

0.014

0.002

0.042

0

 

 

 

 

100

Coriander (cilantro) leaves, raw

23

37.04

2.13

0.52

3.67

2.8

0.014

0.275

0.040

0

3

0

2

5

101

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

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

291

36.32

26.42

19.71

0.00

0.0

7.770

8.460

0.710

87

 

 

 

 

102

Lettuce, green leaf, raw

 

15

36.27

1.36

0.15

2.79

1.3

0.020

0.006

0.082

0

 

 

 

38

103

Fava, in pod, raw (Beans,)

88

36.00

7.92

0.73

17.63

 

0.118

0.104

0.342

0

1

3

18

22

104

Radish seeds, sprouted, raw

43

35.44

3.81

2.53

3.60

 

0.767

0.419

1.141

0

 

 

 

 

105

Egg, whole, raw, fresh

143

35.19

12.58

9.94

0.77

0.0

3.099

3.810

1.364

423

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

106

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

salt

60

35.13

5.27

0.93

11.15

2.0

0.152

0.473

0.015

0

 

 

 

 

107

Borage, raw

21

34.29

1.80

0.70

3.06

 

0.170

0.211

0.109

0

 

 

 

 

108

Okra, cooked, boiled, drained, without salt

22

34

1.87

0.21

4.51

2.5

0.045

0.028

0.046

0

 

 

 

 

109

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

without salt (Beans,)

22

33.82

1.86

0.32

4.10

 

0.039

0.024

0.185

0

 

 

 

 

110

Lentils, sprouted, raw

106

33.81

8.96

0.55

22.14

 

0.057

0.104

0.219

0

 

 

 

 

111

Lettuce, red leaf, raw

16

33.25

1.33

0.22

2.26

0.9

 

 

 

 

 

 

 

 

112

Egg, quail, whole, fresh, raw

158

33.04

13.05

11.09

0.41

0.0

3.557

4.324

1.324

844

 

 

 

 

113

Goose, domesticated, meat and skin, cooked, roasted

 

305

33.00

25.16

21.92

0.00

0.0

6.870

10.250

2.520

91

 

 

 

 

114

Parsley, raw

36

33.00

2.97

0.79

6.33

3.3

0.132

0.295

0.124

0

 

 

 

5

115

Collards, raw

30

32.67

2.45

0.42

5.69

3.6

0.055

0.030

0.201

0

 

 

 

 

116

Purslane, raw

16

32.50

1.30

0.10

 

 

 

 

 

0

 

 

 

 

117

Egg, whole, cooked, hard-boiled

155

32.46

12.58

10.61

1.12

0.0

3.267

4.077

1.414

424

 

 

 

 

118

Collards, cooked, boiled, drained, without salt

26

32.46

2.11

0.36

4.91

2.8

0.047

0.026

0.173

0

 

 

 

 

119

Dill weed, fresh

43

32.19

3.46

1.12

7.02

2.1

0.060

0.802

0.095

0

 

 

 

 

120

Egg, turkey, whole, fresh, raw

171

32.00

13.68

11.88

1.15

0.0

3.632

4.571

1.658

933

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

121

Brussels sprouts, raw

43

31.44

3.38

0.30

8.95

3.8

0.062

0.023

0.153

0

 

 

 

24

122

Radishes, white icicle, raw

14

31.43

1.10

0.10

2.63

1.4

0.030

0.016

0.045

0

 

 

 

 

123

Tarragon, dried (Spices,)

295

30.87

22.77

7.24

50.22

7.4

1.881

0.474

3.698

0

 

 

 

81

124

Cauliflower, raw

25

30.72

1.92

0.28

4.97

2.0

0.064

0.017

0.015

0

 

 

 

18

125

Broadbeans (fava beans), mature seeds, raw

341

30.64

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

 

 

124

126

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

15

30.40

1.14

0.36

2.69

1.0

0.072

0.029

0.151

0

 

 

 

 

127

Squash, summer, all varieties, raw

16

30.25

1.21

0.18

3.35

1.1

0.044

0.016

0.089

0

 

 

 

 

128

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

24

30.00

1.80

0.09

5.41

2.8

0.012

0.007

0.043

0

 

 

 

 

129

Egg, goose, whole, fresh, raw

185

29.99

13.87

13.27

1.35

0.0

3.595

5.747

1.672

852

 

 

 

 

130

Spearmint, fresh (1)

44

29.91

3.29

0.73

8.41

6.8

0.191

0.025

0.394

0

 

 

 

10

131

Cabbage, savoy, raw

27

29.63

2.00

0.10

6.10

3.1

0.013

0.007

0.049

0

 

 

 

 

132

Mungo beans, mature seeds, raw

 

341

29.57

25.21

1.64

58.99

18.3

0.114

0.085

1.071

0

 

 

 

 

133

Chicory greens, raw

23

29.57

1.70

0.30

4.70

4.0

0.073

0.006

0.131

0

 

 

 

 

134

Endive, raw

17

29.41

1.25

0.20

3.35

3.1

0.048

0.004

0.087

0

 

 

 

 

135

Lentils, raw

353

29.24

25.80

1.06

60.08

30.5

0.156

0.189

0.516

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

136

Pumpkin flowers, cooked, boiled, drained, without salt

15

29.07

1.09

0.08

3.30

0.9

0.041

0.010

0.004

0

 

 

 

 

137

Tomatoes, orange, raw

16

29.00

1.16

0.19

3.18

0.9

0.025

0.028

0.076

0

 

 

 

4

138

Lettuce, cos or romaine, raw

17

28.94

1.23

0.30

3.29

2.1

0.039

0.012

0.160

0

 

 

 

 

139

Lentils, pink, raw

345

28.93

24.95

2.17

59.15

10.8

0.379

0.500

1.137

0

4

6

47

57

140

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

147

28.90

10.62

5.84

14.94

 

0.825

2.153

1.551

0

 

 

 

 

141

Peas, split, mature seeds, raw

341

28.80

24.55

1.16

60.37

25.5

0.161

0.242

0.495

0

 

 

 

135

142

Fenugreek seed (Spices,)

323

28.48

23.00

6.41

58.35

24.6

1.460

 

 

0

 

 

 

140

143

Squash, summer, zucchini, includes skin, raw

17

28.47

1.21

0.32

3.11

1.0

0.084

0.011

0.091

0

 

 

 

 

144

Peas, mature seeds, sprouted, raw

124

28.39

8.80

0.68

27.11

 

0.124

0.061

0.326

0

 

 

 

 

145

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

28.24

8.33

0.45

21.09

7.0

0.140

0.021

0.187

0

 

 

 

 

146

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

118

28.10

8.29

0.45

21.09

3.8

0.116

0.039

0.193

0

 

 

 

 

147

Mouse nuts, seedlings (Alaska Native)

104

28.08

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

148

White, mature seeds, raw (Beans,)

333

28.06

23.36

0.85

60.27

15.2

0.219

0.074

0.364

0

 

 

 

 

149

Yardlong beans, mature seeds, raw

347

28.05

24.33

1.31

61.91

11.0

0.339

0.114

0.565

0

 

 

 

 

150

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

139

28.00

9.73

0.35

25.09

6.3

0.091

0.031

0.152

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

151

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

117

27.83

8.14

0.58

20.70

 

0.099

 

 

0

 

 

 

 

152

Artichokes, (globe or french), raw

47

27.83

3.27

0.15

10.51

5.4

0.036

0.005

0.064

0

 

 

 

 

153

Hyacinth beans, mature seeds, raw

344

27.79

23.90

1.39

60.76

 

0.288

 

 

0

 

 

 

 

154

Egg, duck, whole, fresh, raw

185

27.70

12.81

13.77

1.45

0.0

3.681

6.525

1.223

884

 

 

 

 

155

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

salt

110

27.64

7.60

0.40

19.65

5.4

0.066

0.079

0.164

0

 

 

 

 

156

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

salt

110

27.64

7.60

0.40

19.65

5.4

0.066

0.079

0.164

0

 

 

 

 

157

Mung beans, mature seeds, raw

 

347

27.50

23.86

1.15

62.62

16.3

0.348

0.161

0.384

0

 

 

 

23

158

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

335

27.50

23.03

1.23

60.05

24.7

0.316

0.106

0.527

0

 

 

 

 

159

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

without salt (Beans,)

136

27.47

9.34

0.46

24.46

10.0

0.119

0.040

0.199

0

 

 

 

 

160

Pumpkin flowers, raw

15

27.47

1.03

0.07

3.28

 

0.036

0.009

0.004

0

 

 

 

 

161

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

salt (Beans,)

127

27.31

8.67

0.50

22.80

6.4

0.073

0.039

0.278

0

 

 

 

 

162

Kale, cooked, boiled, drained, without salt

28

27.14

1.90

0.40

5.63

2.0

0.052

0.030

0.193

0

 

 

 

 

163

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

28

27.14

1.90

0.41

5.63

1.2

0.053

0.030

0.196

0

 

 

 

 

164

Seaweed, wakame, raw

45

26.93

3.03

0.64

9.14

0.5

0.130

0.58

0.218

0

 

 

 

 

165

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

132

26.85

8.86

0.54

23.71

 

0.139

0.047

0.231

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

166

Mothbeans, mature seeds, raw

343

26.75

22.94

1.61

61.52

 

0.364

0.129

0.750

0

 

 

 

 

167

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

26.70

7.81

0.55

20.96

 

0.124

0.044

0.256

0

 

 

 

 

168

Kale, scotch, raw

42

26.67

2.80

0.60

8.32

1.7

0.078

0.045

0.289

0

 

 

 

 

169

Squash, summer, scallop, raw

18

26.67

1.20

0.20

3.84

 

0.041

0.015

0.084

0

 

 

 

 

170

Kale, raw

50

26.40

3.30

0.70

10.01

2.0

0.091

0.052

0.338

0

 

 

 

 

171

Tomatoes, yellow, raw

15

26.13

0.98

0.26

2.98

0.7

0.036

0.040

0.108

0

 

 

 

6

172

Arrowroot, raw

65

26.09

4.24

0.20

13.39

1.3

0.039

0.004

0.092

0

 

 

 

 

173

Okra, raw

31

25.81

2.00

0.10

7.03

3.2

0.026

0.017

0.027

0

 

 

 

24

174

Great northern, mature seeds, raw (Beans,)

339

25.79

21.86

1.14

62.37

20.2

0.356

0.053

0.477

0

 

 

 

 

175

Cottonseed kernels, roasted (glandless) (Seeds,)

506

25.76

32.59

36.29

21.90

5.5

9.699

6.919

18.068

0

 

 

 

 

176

Lettuce, iceberg (includes crisphead types), raw

14

25.71

0.90

0.14

2.97

1.2

0.018

0.006

0.074

0

 

 

 

10

177

Yellow, mature seeds, raw (Beans,)

345

25.51

22.00

2.60

60.70

25.1

0.671

0.226

1.118

0

 

 

 

 

178

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

144

25.44

9.16

1.08

25.27

10.4

0.279

0.094

0.466

0

 

 

 

 

179

Black, mature seeds, raw (Beans,)

341

25.34

21.60

1.42

62.36

15.2

0.366

0.123

0.610

0

 

 

 

 

180

Pigeon peas (red gram), mature seeds, raw

343

25.31

21.70

1.49

62.78

15.0

0.330

0.012

0.814

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

181

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

142

25.27

8.97

0.64

25.81

10.4

0.166

0.056

0.276

0

 

 

 

 

182

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

143

25.20

9.01

0.65

26.22

9.0

0.136

0.133

0.235

0

 

 

 

 

183

Small white, mature seeds, raw (Beans,)

336

25.13

21.11

1.18

62.25

24.9

0.304

0.102

0.507

0

 

 

 

 

184

Radicchio, raw

23

24.87

1.43

0.25

4.48

0.9

0.060

0.010

0.110

0

 

 

 

 

185

Pepper, banana, raw

27

24.59

1.66

0.45

5.35

3.4

0.048

0.027

0.243

0

0

1

2

3

186

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

149

24.32

9.06

0.49

27.91

5.3

0.126

0.042

0.210

0

 

 

 

 

187

Dandelion greens, cooked, boiled, drained, without salt

33

24.24

2.00

0.60

6.40

2.9

0.146

0.012

0.262

0

 

 

 

 

188

Lima beans, immature seeds, raw

113

24.21

6.84

0.86

20.17

4.9

0.198

0.050

0.419

0

 

 

 

 

189

Adzuki, mature seeds, raw (Beans,)

329

24.16

19.87

0.53

62.90

12.7

0.191

 

 

0

 

 

 

76

190

Dandelion greens, raw

45

24.00

2.70

0.70

9.20

3.5

0.170

0.014

0.306

0

 

 

 

 

191

Caraway seed (Spices,)

333

23.75

19.77

14.59

49.9

38.0

0.620

7.125

3.272

0

 

 

 

76

192

Balsam-pear (bitter gourd), pods, raw

17

23.53

1.00

0.17

3.70

2.8

 

 

 

0

 

 

 

 

193

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

140

23.51

8.23

0.62

26.05

10.5

0.098

0.142

0.490

 

 

 

 

 

194

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

128

23.50

7.52

0.10

24.77

7.3

0.036

 

 

0

 

 

 

 

195

Snap, green, raw (Beans,)

31

23.48

1.82

0.12

7.13

3.4

0.026

0.005

0.059

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

196

Small white, mature seeds, raw (Beans,)

31

23.48

1.82

0.12

7.14

3.4

0.026

0.005

0.059

0

 

 

 

 

197

Shellie, canned, solids and liquids (Beans,)

30

23.47

1.76

0.19

6.19

3.4

0.023

0.014

0.110

0

 

 

 

 

198

Mushrooms, enoki, raw

 

44

23.27

2.56

0.32

7.68

2.7

 

 

 

0

 

 

 

 

199

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

liquids (Beans,)

71

22.93

4.07

0.29

13.33

3.6

0.066

0.016

0.139

0

 

 

 

 

200

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

32

22.88

1.83

0.19

7.34

2.6

0.032

0.027

0.074

0

 

 

 

 

201

Turnip greens, cooked, boiled, drained, without salt

20

22.80

1.14

0.23

4.36

3.5

0.053

0.015

0.091

0

 

 

 

 

202

Horseradish-tree, pods, raw

37

22.70

2.10

0.20

8.53

3.2

0.033

0.102

0.003

0

 

 

 

 

203

Duck, domesticated, meat and skin, cooked, roasted

337

22.54

18.99

28.35

0.00

0.0

9.670

12.900

3.650

84

 

 

 

 

204

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

salt

123

22.15

6.81

0.32

23.64

5.3

0.073

0.019

0.154

0

 

 

 

 

205

Milk, sheep, fluid

 

108

22.15

5.98

7.00

5.36

0.0

4.603

1.724

0.308

27

 

 

 

 

206

Cabbage, cooked, boiled, drained, without salt

23

22.09

1.27

0.06

5.51

1.9

0.000

0.019

0.023

0

 

 

 

10

207

French, mature seeds, raw (Beans,)

343

21.94

18.81

2.02

64.11

25.2

0.221

0.138

1.207

0

 

 

 

 

208

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

129

21.86

7.05

0.76

24.02

9.4

0.083

0.052

0.453

0

 

 

 

 

209

Pumpkin and squash seed kernels, dried (Seeds,)

559

21.63

30.23

49.05

10.71

6.0

8.659

16.242

20.976

0

 

 

 

 

210

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

cooked, boiled, without salt

164

21.61

8.86

2.59

27.42

7.6

0.269

0.583

1.156

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

211

Arrowhead, raw

99

21.54

5.33

0.29

20.23

 

 

 

 

0

 

 

 

 

212

Milk, whole, 3.25% milkfat

60

21.47

3.22

3.25

4.52

0.0

1.865

0.812

0.195

10

 

 

 

 

213

Peppermint, fresh

70

21.43

3.75

0.94

14.89

8.0

0.246

0.033

0.508

0

 

 

 

13

214

Mustard seed, yellow

469

21.27

24.94

28.76

34.94

14.7

1.460

19.83

5.390

0

 

 

 

118

215

Squash, summer, crookneck and straightneck, raw

19

21.26

1.01

0.27

3.88

1.0

0.093

0.013

0.082

0

 

 

 

 

216

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

364

21.21

19.30

6.04

60.65

17.4

0.626

1.358

2.694

0

 

 

 

35

217

Pigeonpeas, immature seeds, raw

136

21.18

7.20

1.64

23.88

5.1

0.354

0.013

0.873

0

 

 

 

 

218

Chicory, witloof, raw

17

21.18

0.90

0.10

4.00

3.1

0.024

0.002

0.044

0

 

 

 

 

219

Mushrooms, Maitake, Raw

 

37

20.97

1.94

0.19

6.81

2.7

0.030

0.030

0.090

0

 

 

 

 

220

Dill seed (Spices,)

305

20.96

15.98

14.54

55.17

21.1

0.730

9.410

1.010

0

 

 

 

124

221

Anise seed ( Spices,)

 

337

20.89

17.60

15.9

50.02

14.6

0.586

9.780

3.150

0

 

 

 

 

222

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

29

20.83

1.51

0.09

6.94

2.6

0.011

0.007

0.043

0

 

 

 

 

223

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

574

20.79

29.84

49.05

14.71

6.5

8.544

15.734

19.856

0

0

3

13

 

224

Sesbania flower, cooked, steamed, without salt

22

20.73

1.14

0.05

5.23

 

 

 

 

0

 

 

 

 

225

Milk, goat, fluid

69

20.64

3.56

4.14

4.45

0.0

2.667

1.109

0.149

11

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

226

Mustard seed, ground (Spices,)

508

20.54

26.08

36.24

28.09

12.2

1.989

22.518

10.088

0

 

 

 

118

227

Milk, producer, fluid, 3.7% milkfat

64

20.50

3.28

3.66

4.65

0.0

2.278

1.057

0.136

14

 

 

 

0

228

Paprika (Spices,)

289

20.43

14.76

12.95

55.74

37.4

2.100

1.230

8.320

0

 

 

 

175

229

Watermelon seed kernels, dried (Seeds,)

557

20.34

28.33

47.37

15.31

 

9.779

7.407

28.094

0

 

 

 

 

230

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

freshly harvest, raw

24

20.17

1.21

0.18

5.37

2.3

0.023

0.013

0.087

0

 

 

 

11

231

Peppers, hot chili, green, raw

40

20.00

2.00

0.20

9.46

1.5

0.021

0.011

0.109

0

 

 

 

 

232

Squash, winter, hubbard, raw

40

20.00

2.00

0.50

8.70

 

0.103

0.036

0.211

0

 

 

 

 

233

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

50

19.84

2.48

0.62

10.81

 

0.128

0.046

0.260

0

 

 

 

 

234

Cucumber, peeled, raw

12

19.67

0.59

0.16

2.16

0.7

0.013

0.002

0.003

0

 

 

 

 

235

Tomatoes, red, ripe, raw, year round average

18

19.56

0.88

0.20

3.92

1.2

0.028

0.031

0.083

0

 

 

 

7

236

Mouse nuts, roots (Alaska Native)

81

19.26

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

237

Pimento, canned

23

19.13

1.10

0.30

5.10

1.9

0.045

0.020

0.161

0

 

 

 

9

238

Cumin seed (Spices,)

375

19.00

17.81

22.27

44.24

10.5

1.535

14.040

3.279

0

 

 

 

68

239

Sesbania flower, raw

27

18.96

1.28

0.04

6.73

 

 

 

 

0

 

 

 

 

240

Turnip greens, raw

32

18.75

1.50

0.30

7.13

3.2

0.070

0.020

0.120

0

 

 

 

12

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

241

Peppers, hot chili, red, raw

40

18.70

1.87

0.44

8.81

1.5

0.042

0.024

0.239

0

 

 

 

 

242

Marjoram, dried (Spices,)

271

18.69

12.66

7.04

60.56

40.3

0.529

0.940

4.405

0

 

 

 

60

243

Lotus seeds, raw (Seeds,)

89

18.56

4.13

0.53

17.28

 

0.088

0.104

0.312

0

 

 

 

 

244

Cabbage, red, raw

31

18.45

1.43

0.16

7.37

2.1

0.021

0.012

0.080

0

 

 

 

 

245

Celery seed (Spices,)

392

18.44

18.07

25.27

41.35

11.8

2.190

15.930

3.720

0

 

 

 

60

246

Celery, cooked, boiled, drained, without salt

18

18.44

0.83

0.16

4.00

1.6

0.040

0.030

0.075

0

 

 

 

7

247

Peanuts, all types, raw

567

18.20

25.80

49.24

16.13

8.5

6.834

24.429

15.559

0

 

 

 

220

248

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

20

18.20

0.91

0.31

4.31

1.4

0.064

0.023

0.131

0

 

 

 

 

249

Peppers, jalapeno, raw

30

18.00

1.35

00.62

5.90

2.80

0.062

0.033

0.319

0

 

 

 

 

250

Kamut, cooked

 

146

17.67

6.45

0.91

30.46

3.9

 

 

 

0

 

 

 

 

251

Wasabi, root, raw

109

17.61

4.80

0.63

23.54

7.8

 

 

 

0

 

 

 

 

252

Kamut, uncooked

 

337

17.45

14.70

2.20

70.38

9.1

0.192

0.214

0.616

 

 

 

 

 

253

Oats

389

17.37

16.89

6.90

66.27

10.6

1.217

2.178

2.535

0

 

 

 

 

254

Cucumber, with peel, raw

15

17.33

0.65

0.11

3.63

0.5

0.037

0.005

0.032

0

 

 

 

14

255

Spelt, cooked

127

17.32

5.50

0.85

26.44

3.9

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

256

Chayote, fruit, raw

19

17.26

0.82

0.13

4.51

1.7

0.28

0.010

0.057

0

 

 

 

 

257

Celery, raw

16

17.25

0.69

0.17

2.97

1.6

0.042

0.032

0.079

0

6

 

 

 

258

Spelt, uncooked

338

17.24

14.57

2.43

70.19

10.7

0.406

0.445

1.258

0

 

 

 

 

259

Peppers, sweet, green, raw

20

17.20

0.86

0.17

4.64

1.7

0.058

0.008

0.062

0

 

 

 

9

260

Pepper, black (Spices,)

255

17.18

10.95

3.26

64.81

26.5

0.980

1.010

1.130

0

 

 

 

92

261

Garlic, raw

149

17.07

6.36

0.50

33.06

2.1

0.089

0.011

0.249

0

 

 

 

 

262

Radishes, raw

16

17.00

0.68

0.10

3.40

1.6

0.032

0.017

0.048

0

 

 

 

7

263

Eggplant, raw

24

16.83

1.01

0.19

5.70

3.4

0.034

0.016

0.076

0

 

 

 

7

264

Coriander seed (Spices,)

298

16.60

12.37

17.77

54.99

41.9

0.990

13.580

1.750

0

 

 

 

46

265

Wild rice, raw

357

16.50

14.73

1.08

74.90

6.2

0.156

0.159

0.676

0

 

 

 

 

266

Butternuts, dried (Nuts,)

612

16.27

24.90

56.98

12.05

4.7

1.306

10.425

42.741

0

 

 

 

 

267

Peanuts, all types, dry-roasted, without salt

585

16.19

23.68

49.66

21.51

8.0

6.893

24.640

15.694

0

 

 

 

 

268

Fennel, bulb, raw

31

16.00

1.24

0.20

7.29

3.1

 

 

 

0

 

 

 

 

269

Banana (Melon,) (Navajo)

 

21

16.00

0.84

0.20

4.06

0.3

 

 

 

 

 

 

 

 

270

Casaba, raw (Melons,)

28

15.86

1.11

0.10

6.58

0.9

0.025

0.002

0.039

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

271

Wild rice, cooked

101

15.80

3.99

0.34

21.34

1.8

0.049

0.050

0.213

0

 

 

 

 

272

Seaweed, kelp, raw

43

15.63

1.68

0.56

9.57

1.3

0.247

0.098

0.047

0

 

 

 

 

273

Chili powder (Spices,)

314

15.62

12.26

16.76

54.66

34.2

2.953

3.574

7.458

0

 

 

 

83

274

Curry powder  (Spices,)

 

325

15.58

12.66

13.81

58.15

33.2

2.237

5.551

2.557

0

 

 

 

72

275

Walnuts, black, dried (Nuts,)

618

15.57

24.06

59.00

9.91

6.8

3.368

15.004

35.077

0

0

5

103

108

276

Triticale

336

15.54

13.05

2.09

72.13

 

0.366

0.211

0.913

0

 

 

 

 

277

Breadfruit seeds, raw (Seeds,)

191

15.50

7.40

5.59

29.24

5.2

1.509

0.712

2.977

0

 

 

 

 

278

Milk, indian buffalo, fluid

97

15.46

3.75

6.89

5.18

0.0

4.597

1.787

0.146

19

 

 

 

 

279

Buckwheat

343

15.45

13.25

3.40

71.50

10.0

0.741

1.040

1.039

0

 

 

 

 

280

Pumpkin, raw

26

15.38

1.00

0.10

6.50

0.5

0.052

0.013

0.005

0

 

 

 

12

281

Quinoa, uncooked

368

15.35

14.12

6.07

64.16

7.0

0.706

1.613

3.292

0

 

 

 

 

282

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

318

15.27

12.14

4.60

58.26

 

0.902

1.486

2.023

0

 

 

 

 

283

Beets, cooked, boiled, drained

44

15.27

1.68

0.18

9.96

2.0

0.028

0.035

0.064

0

 

 

 

 

284

Corn, sweet, yellow, raw

86

15.21

3.27

1.35

18.70

2.0

0.325

0.432

0.487

0

 

 

 

 

285

Lemons, raw, without peel

 

29

15.17

1.10

0.30

9.32

2.8

0.039

0.011

0.089

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

286

Coconut water (liquid from coconuts) (Nuts,)

19

15.16

0.72

0.20

3.71

1.1

0.176

0.008

0.002

0

 

 

 

 

287

Wheat, sprouted

198

15.13

7.49

1.27

42.53

1.1

0.206

0.151

0.557

0

 

 

 

 

288

Pepper, red or cayenne

318

15.11

12.01

17.27

56.63

27.2

3.260

2.750

8.370

0

 

 

 

83

289

Guavas, common, raw

68

15.00

2.55

0.95

14.32

5.4

0.272

0.087

0.401

0

 

 

 

 

290

Corn, sweet, white, raw

86

14.98

3.22

1.18

19.02

2.7

0.182

0.347

0.559

0

 

 

 

 

291

Beets, raw

 

43

14.98

1.61

0.17

9.56

2.8

0.027

0.032

0.060

0

 

 

 

25

292

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

571

14.96

21.35

45.97

27.65

10.3

5.555

24.216

13.899

0

4

10

199

214

293

Amaranth grain, cooked

102

14.90

3.80

1.58

18.69

2.1

 

 

 

 

 

 

 

 

294

Peppers, sweet, yellow, raw

27

14.81

1.00

0.21

6.32

0.9

0.031

 

 

0

 

 

 

 

295

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

597

14.80

22.09

52.83

19.29

11.8

4.047

33.658

12.649

0

4

3

110

118

296

Pistachio nuts, raw (1) (Nuts,)

557

14.80

20.61

44.44

27.97

10.3

5.440

23.319

13.455

0

5

10

198

214

297

Almonds (1,2) (Nuts,)

575

14.76

21.22

49.42

21.67

12.2

3.731

30.889

12.070

0

4

5

132

 

298

Saffron (Spices,)

310

14.75

11.43

5.85

65.37

3.9

1.586

0.429

2.067

0

 

 

 

 

299

Quinoa, cooked

120

14.67

4.40

1.92

21.30

2.8

 

 

 

0

 

 

 

 

300

Amaranth, uncooked

371

14.62

13.56

7.02

65.25

6.7

1.459

1.685

2.778

0

 

 

 

24

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

301

Groundcherries, (cape-gooseberries or poha), raw

53

14.34

1.90

0.70

11.20

 

 

 

 

0

 

 

 

 

302

Sunflower seed kernels, dried (Seeds,)

584

14.23

20.78

51.46

20.00

8.6

4.455

18.528

23.137

0

 

 

 

534

303

Lotus root, raw

74

14.05

2.60

0.10

17.23

4.9

0.030

0.020

0.020

0

 

 

 

 

304

Shallots, raw

72

13.89

2.50

0.10

 

 

0.017

0.014

0.039

0

 

 

 

5

305

Cardamom (Spices,)

311

13.84

10.76

6.70

68.47

28.0

0.680

0.870

0.430

0

 

 

 

46

306

Poppy seed (Spices,)

525

13.71

17.99

41.56

28.13

19.5

4.517

5.982

28.569

0

 

 

 

89

307

Flaxseed (Seeds,)

534

13.70

18.29

42.16

28.88

27.3

3.663

7.527

28.730

0

 

 

 

 

308

Oregano, dried (Spices,)

265

13.58

9.00

4.28

68.92

42.5

1.551

0.716

1.369

0

 

 

 

203

309

Buckwheat groats, roasted, dry

346

13.56

11.73

2.71

74.95

10.3

0.591

0.828

0.828

0

 

 

 

 

310

Sage, ground (Spices,)

315

13.50

10.63

12.75

60.73

40.3

7.030

1.870

1.760

0

 

 

 

244

311

Carambola, (starfruit), raw

31

13.42

1.04

0.33

6.73

2.8

0.019

0.030

0.184

0

 

 

 

 

312

Mulberries, raw

43

13.40

1.44

0.39

9.80

1.7

0.027

0.041

0.207

0

 

 

 

 

313

Radishes, oriental, raw

18

13.33

0.60

0.10

4.10

1.6

0.030

0.017

0.045

0

 

 

 

 

314

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

582

13.29

19.33

49.80

24.07

11.1

5.219

9.505

32.884

0

 

 

 

 

315

Thyme, dried (Spices,)

276

13.20

9.11

7.43

63.94

37.0

2.730

0.470

1.190

0

 

 

 

163

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

316

Cashew nuts, raw (1) (Nuts,)

553

13.18

18.22

43.85

30.19

3.3

7.783

23.797

7.845

0

 

 

 

 

317

Cowpeas (blackeyes), immature seeds, raw

90

13.11

2.95

0.35

18.83

5.0

0.090

0.032

0.150

0

 

 

 

 

318

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

631

12.96

20.45

61.21

11.73

11.6

9.055

23.924

25.491

0

 

 

 

 

319

Blackberries, raw

43

12.93

1.39

0.49

9.61

5.3

0.014

0.047

0.280

0

 

 

 

 

320

Turnips, cooked, boiled, drained, without salt

22

12.91

0.71

0.08

5.06

2.0

0.008

0.005

0.042

0

 

 

 

 

321

Turnips, raw

28

12.86

0.90

0.10

6.43

1.8

0.011

0.006

0.053

0

 

 

 

7

322

Peppers, sweet, red, raw

31

12.77

0.99

0.30

6.03

2.1

0.027

0.003

0.070

0

 

 

 

 

323

Chia seeds, dried (Seeds,)

490

12.75

15.62

30.75

43.85

37.7

3.176

2.115

23.335

0

 

 

 

 

324

Wheat, soft white

340

12.58

10.69

1.99

75.36

12.7

0.368

0.227

0.837

0

 

 

 

 

325

Wheat, soft red winter

331

12.51

10.35

1.56

74.24

12.5

0.289

0.178

0.656

0

 

 

 

 

326

Safflower seed kernels, dried (Seeds,)

517

12.47

16.18

38.45

34.29

 

3.682

4.848

28.223

0

 

 

 

 

327

Spinach, raw

23

12.43

2.86

0.39

3.63

2.2

0.063

0.010

0.165

0

 

 

 

9

328

Sesame seeds, whole, dried (Seeds,)

573

12.38

17.73

49.67

23.45

11.8

6.957

18.759

21.773

0

 

 

 

 

329

Irishmoss, raw (Seaweed,)

49

12.33

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

 

 

 

330

Seaweed, irishmoss, raw

49

12.33

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

331

Waxgourd, (chinese preserving melon), raw

13

12.31

0.40

0.20

3.00

2.9

0.016

0.037

0.087

0

 

 

 

 

332

Rye

338

12.24

10.34

1.63

75.86

15.1

0.197

0.208

0.767

0

 

 

 

 

333

Tomatillos, raw

32

12.00

0.96

1.02

5.84

1.9

0.139

0.155

0.417

0

 

 

 

 

334

Millet, cooked

119

11.80

3.51

1.00

23.67

1.3

0.172

0.184

0.508

0

 

 

 

 

335

Apricots, raw

 

48

11.67

1.40

0.39

11.12

2.0

0.027

0.170

0.077

0

 

 

 

18

336

Millet, raw

378

11.66

11.02

4.22

72.85

8.5

0.723

0.773

2.134

0

 

 

 

 

337

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

14

11.43

0.40

0.20

3.04

1.0

0.016

0.037

0.088

0

 

 

 

 

338

Barley, pearled, raw

352

11.26

9.91

1.16

77.72

15.6

0.244

0.149

0.560

0

 

 

 

 

339

Mushrooms, shiitake, cooked, without salt

56

11.14

1.56

0.22

14.39

2.1

0.050

0.070

0.034

0

 

 

 

 

340

Butterbur, (fuki), raw

14

11.14

0.39

0.04

3.61

 

 

 

 

0

 

 

 

 

341

Peppers, hungarian, raw

29

11.03

0.80

0.41

6.68

 

0.046

0.024

0.240

0

 

 

 

 

342

Breadnuttree seeds, raw  (Seeds,)

217

11.00

5.97

0.99

46.28

 

0.267

0.126

0.527

0

 

 

 

 

343

Onions, raw

40

11.00

1.10

0.10

9.34

1.7

0.042

0.013

0.017

0

 

 

 

15

344

Jerusalem-artichokes, raw

73

10.96

2.00

0.01

17.44

1.6

0.000

0.004

0.001

0

 

 

 

 

345

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

574

10.67

15.31

46.35

32.69

3.0

9.157

27.317

7.836

0

 

 

 

158

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

346

Kumquats, raw

71

10.59

1.88

0.86

15.90

6.5

0.103

0.154

0.171

0

 

 

 

 

347

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

without salt

31

10.45

0.81

0.20

7.62

1.0

0.027

0.003

0.111

0

 

 

 

 

348

Feijoa, raw

49

10.12

1.24

0.78

10.63

 

 

 

 

0

 

 

 

 

349

Currants, red and white, raw

56

10.00

1.40

0.20

13.80

4.3

0.017

0.028

0.088

0

 

 

 

 

350

Onions, sweet, raw

32

10.00

0.80

0.08

7.55

0.9

 

 

 

0

 

 

 

 

351

Savory, ground (Spices,)

272

9.90

6.73

5.91

68.73

45.7

3.260

 

 

0

 

 

 

31

352

Cantaloupe, raw (Melon,)

34

9.88

0.84

0.19

8.16

0.9

0.051

0.003

0.081

0

 

 

 

10

353

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

61

9.84

1.50

0.30

14.15

1.8

0.040

0.004

0.166

0

 

 

 

 

354

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

27

9.78

0.66

0.26

6.46

1.4

0.062

0.022

0.126

0

 

 

 

 

355

Bay leaf (Spices,)

313

9.73

7.61

8.36

74.97

26.3

2.280

1.640

2.290

0

 

 

 

 

356

Pitanga, (surinam-cherry), raw

33

9.70

0.80

0.40

7.49

 

 

 

 

0

 

 

 

 

357

Nectarines, raw

44

9.64

1.06

0.32

10.55

1.7

0.025

0.088

0.113

0

 

 

 

 

358

Rose-apples, raw

25

9.6

0.60

0.30

5.70

 

 

 

 

0

 

 

 

 

359

Lotus root, cooked, boiled, drained, without salt

66

9.58

1.58

0.07

16.02

3.1

0.021

0.014

0.014

0

 

 

 

 

360

Hazelnuts or filberts (1) (Nuts,)

628

9.52

14.95

60.75

16.70

9.7

4.464

45.652

7.920

0

1

6

89

96

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

361

Burdock root, cooked, boiled, drained, without salt

88

9.50

2.09

0.14

21.15

1.8

0.023

0.035

0.055

0

 

 

 

 

362

Ginkgo nuts, raw (Nuts,)

182

9.49

4.32

1.68

37.60

 

0.319

0.619

0.618

0

 

 

 

 

363

Eggplant, cooked, boiled, drained, without salt

35

9.49

0.83

0.23

8.73

2.25

0.044

0.020

0.093

0

 

 

 

 

364

Peaches, raw

39

9.33

0.91

0.25

9.54

1.5

0.019

0.067

0.086

0

 

 

 

10

365

Limes, raw

30

9.33

0.70

0.20

10.54

2.8

0.022

0.019

0.055

0

 

 

 

 

366

Walnuts, english (1) (Nuts,)

654

9.31

15.23

65.21

13.71

6.7

6.126

8.933

47.174

0

1

7

64

72

367

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

646

9.31

15.03

62.40

17.60

9.4

4.511

46.608

8.463

0

1

6

103

110

368

Rice, brown, long-grain, cooked

111

9.30

2.58

0.90

22.96

1.8

0.180

0.327

0.323

0

 

 

 

 

369

Allspice, ground ( Spices,)

263

9.26

6.09

8.69

72.12

21.6

2.550

0.660

2.360

0

 

 

 

61

370

Raspberries, raw

52

9.23

1.20

0.65

11.94

6.5

0.019

0.064

0.375

0

 

 

 

 

371

Ginger root, raw

80

9.10

1.82

0.75

17.77

2.0

0.203

0.154

0.154

0

 

 

 

15

372

Passion-fruit, (granadilla), purple, raw

97

9.07

2.20

0.70

23.38

10.4

0.059

0.086

0.411

0

 

 

 

 

373

Carrots, raw

41

9.07

0.93

0.24

9.58

2.8

0.037

0.014

0.117

0

 

 

 

 

374

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

40

9.00

0.90

0.09

10.49

1.97

0.019

0.007

0.038

0

 

 

 

 

375

Cherimoya, raw

74

8.92

1.65

0.62

17.70

2.3

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

376

Currants, european black, raw

 

63

8.89

1.40

0.41

15.38

 

0.034

0.058

0.179

0

 

 

 

 

377

Squash, winter, butternut, raw

45

8.89

1.00

0.10

11.69

2.0

0.021

0.007

0.042

0

 

 

 

 

378

Turmeric, ground (Spices,)

354

8.85

7.83

9.88

64.93

21.1

3.120

1.660

2.180

0

 

 

 

82

379

Sugar-apples, (sweetsop), raw

94

8.77

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

 

 

 

380

Sugar-apples, (sweetsop), raw

94

8.77

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

 

 

 

381

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

361

8.75

7.90

1.07

80.02

19.2

0.147

0.196

0.316

0

 

 

 

 

382

Brazilnuts, dried, unblanched (Nuts,)

656

8.73

14.32

66.43

12.27

7.5

15.137

24.548

20.577

0

 

 

 

 

383

Longans, raw

60

8.73

1.31

0.10

15.14

1.1

 

 

 

0

 

 

 

 

384

Abiyuch, raw

69

8.70

1.50

0.10

17.60

5.3

0.014

 

 

 

 

 

 

 

385

Carrots, cooked, boiled, drained, without salt

 

35

8.69

0.76

0.18

8.22

3.0

0.030

0.006

0.089

0

 

 

 

 

386

Burdock root, raw

72

8.50

1.53

0.15

17.34

3.3

0.025

0.037

0.059

0

 

 

 

 

387

Strawberries, raw

32

8.38

0.67

0.30

7.68

2.0

0.015

0.043

0.155

0

 

 

 

12

388

Seaweed, agar, raw

26

8.31

0.54

0.03

6.75

0.5

0.006

0.003

0.010

0

 

 

 

 

389

Rice, brown, medium

112

8.29

2.32

0.83

23.51

1.8

0.165

0.300

0.296

0

 

 

 

 

390

Rowal, raw

111

8.29

2.30

2.00

23.90

6.2

0.245

 

 

 

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

391

Rice, white, long-grain, regular, cooked

130

8.28

2.69

0.28

28.17

0.4

0.077

0.088

0.076

0

 

 

 

 

392

Squash, winter, spaghetti, raw

31

8.26

0.64

0.57

6.91

 

0.117

0.042

0.239

0

 

 

 

 

393

Pine nuts, dried (1) (Nuts,)

673

8.14

13.69

68.37

13.08

3.7

4.899

18.764

34.071

0

 

 

 

 

394

Watermelon, raw

30

8.13

0.61

0.15

7.55

0.4

0.016

0.037

0.050

0

 

 

 

2

395

Pomegranates, raw (1)

83

8.05

1.67

1.17

18.70

4.0

0.120

0.093

0.079

0

0

1

4

 

396

Mountain yam, hawaii, raw

67

8.00

1.34

0.10

16.31

 

0.022

0.004

0.045

0

 

 

 

 

397

Blueberries, wild, raw (Alaska Native)

61

8.00

1.22

0.76

12.31

2.6

 

 

 

 

 

 

 

 

398

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

56

8.00

1.12

0.14

14.58

4.4

0.029

0.010

0.059

0

 

 

 

 

399

Cranberries, wild, bush, raw (Alaska Native)

55

8.00

1.10

0.20

12.30

6.7

 

 

 

 

 

 

 

 

400

Cherries, sour, red, raw

50

8.00

1.00

0.30

12.18

1.6

0.068

0.082

0.090

0

 

 

 

 

401

Gooseberries, raw

44

8.00

0.88

0.58

10.18

4.3

0.038

0.051

0.317

0

 

 

 

 

402

Squash, winter, acorn, raw

40

8.00

0.80

0.10

10.42

1.5

0.021

0.007

0.042

0

 

 

 

 

403

Pummelo, raw (1)

38

8.00

0.76

0.04

9.62

1.0

 

 

 

0

 

 

 

 

404

Squash, Indian, raw (Navajo)

26

8.00

0.52

0.20

5.64

 

 

 

 

 

 

 

 

 

405

Roselle, raw

49

7.84

0.96

0.64

11.31

 

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

406

Hickorynuts, dried (Nuts,)

657

7.74

12.72

64.37

18.25

6.4

7.038

32.611

21.886

0

 

 

 

 

407

Chicory roots, raw

73

7.67

1.40

0.20

17.51

 

0.048

0.004

0.087

0

 

 

 

 

408

Yambean (jicama), raw

38

7.58

0.72

0.09

8.82

4.9

0.021

0.005

0.043

0

 

 

 

 

409

Chestnuts, chinese, boiled and steamed (Nuts,)

153

7.53

2.88

0.76

33.64

 

0.112

0.399

0.197

0

 

 

 

 

410

Chokecherries, raw, pitted (Northern Plains Indians)

162

7.51

3.04

1.69

33.62

20.0

 

 

 

 

 

 

 

 

411

Chestnuts, chinese, raw (Nuts,)

224

7.50

4.20

1.11

49.07

 

0.164

0.581

0.288

0

 

 

 

 

412

Kiwi fruit, (chinese gooseberries), fresh, raw

61

7.48

1.14

0.52

14.66

3.0

0.029

0.047

0.287

0

 

 

 

 

413

Parsnips, cooked, boiled, drained, without salt

71

7.44

1.32

0.30

17.01

3.6

0.050

0.112

0.047

0

 

 

 

 

414

Avocados, raw, Florida

120

7.43

2.23

10.06

7.82

5.6

1.960

5.513

1.676

0

 

 

 

 

415

Oranges, raw, navels

49

7.43

0.91

0.15

12.54

2.2

0.017

0.030

0.031

0

 

 

 

24

416

Cloves, ground (Spices,)

323

7.41

5.98

20.07

61.21

34.2

5.438

1.471

7.088

0

 

 

 

256

417

Pine nuts, pinyon, dried (Nuts,)

629

7.36

11.57

60.98

19.30

10.7

9.377

22.942

25.668

0

 

 

 

 

418

Barley, pearled, cooked

123

7.35

2.26

0.44

28.22

3.8

0.093

0.057

0.214

0

 

 

 

 

419

Rice, white, medium-grain, cooked

130

7.32

2.38

0.21

28.59

0.3

0.057

0.065

0.056

0

 

 

 

 

420

Carrots, baby, raw

35

7.31

0.64

0.13

8.24

2.9

0.023

0.007

0.065

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

421

Raspberries, wild (Northern Plains Indians)

62

7.23

1.12

0.28

13.85

7.5

 

 

 

 

 

 

 

 

422

Clementines, raw

47

7.23

0.85

0.15

12.02

1.7

 

 

 

 

 

 

 

 

423

Prickly pears, raw

41

7.12

0.73

0.51

9.57

3.6

0.067

0.075

0.213

0

 

 

 

 

424

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

101

6.73

1.70

0.60

25.20

2.4

0.231

 

 

0

 

 

 

 

425

Cherries, sweet, raw

63

6.73

1.06

0.20

16.01

2.1

0.038

0.047

0.052

0

 

 

 

12

426

Cinnamon, ground (Spices,)

247

6.46

3.99

1.24

80.59

53.1

0.345

0.246

0.068

0

 

 

 

26

427

Parsnips, raw

75

6.40

1.20

0.30

17.99

4.9

0.050

0.112

0.047

0

 

 

 

 

428

Acorns, raw (Nuts,)

387

6.36

6.15

23.86

40.75

 

3.102

15.109

4.596

0

 

 

 

 

429

Sapotes, (marmalade plum), raw

134

6.33

2.12

0.60

33.76

2.6

 

 

 

0

 

 

 

 

430

Papayas, raw

39

6.26

0.61

0.14

9.81

1.8

0.043

0.038

0.031

0

 

 

 

 

431

Jackfruit, raw

 

94

6.13

1.47

0.30

24.01

1.6

0.063

0.044

0.086

0

 

 

 

 

432

Chestnuts, european, boiled and steamed (Nuts,)

131

6.11

2.00

1.38

27.76

 

0.260

0.476

0.545

0

 

 

 

 

433

Tangerines, (mandarin oranges), raw

53

6.11

0.81

0.31

13.34

1.8

0.039

0.060

0.065

0

 

 

 

 

434

Plums, raw

46

6.09

0.70

0.28

11.42

1.4

0.017

0.134

0.044

0

 

 

 

 

435

Jujube, raw

79

6.08

1.20

0.20

20.23

 

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

436

Soursop, raw

66

6.06

1.00

0.30

16.84

3.3

0.051

0.090

0.069

0

 

 

 

 

437

Pilinuts-canarytree, dried (Nuts,)

719

6.01

10.80

79.55

3.98

 

31.184

37.229

7.605

0

 

 

 

 

438

Honeydew, raw (Melon,)

 

36

6.00

0.54

0.14

9.09

0.8

0.038

0.003

0.059

0

 

 

 

 

439

Rosemary, dried (Spices,)

331

5.90

4.88

15.22

64.06

42.6

7.371

3.014

2.339

0

 

 

 

58

440

Milk, human, mature, fluid

70

5.89

1.03

4.38

6.89

0.0

2.009

1.658

0.497

14

 

 

 

 

441

Chestnuts, japanese, boiled and steamed (Nuts,)

56

5.86

0.82

0.19

12.64

 

0.028

0.101

0.050

0

 

 

 

 

442

Chestnuts, japanese, raw (Nuts,)

154

5.84

2.25

0.53

34.91

 

0.078

0.278

0.138

0

 

 

 

 

443

Currants, zante, dried

283

5.77

4.08

0.27

74.08

6.8

0.028

0.047

0.180

0

 

 

 

 

444

Mace, ground (Spices,)

475

5.65

6.71

32.38

50.50

20.2

9.510

11.170

4.390

0

 

 

 

73

445

Pinon Nuts, roasted (Navajo)

541

5.48

7.41

34.08

51.06

43.4

3.210

15.570

14.420

 

 

 

 

 

446

Oheloberries, raw

28

5.43

0.38

0.22

6.84

 

 

 

 

0

 

 

 

 

447

Grapefruit, raw, pink and red, California and Arizona

37

5.41

0.50

0.10

9.69

 

0.014

0.013

0.024

0

 

 

 

 

448

Taro, raw

112

5.36

1.50

0.20

26.46

4.1

0.041

0.016

0.083

0

 

 

 

19

449

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

710

5.35

9.50

74.27

13.55

9.4

6.283

43.957

20.572

0

2

4

78

85

450

Pecans (1)

691

5.31

9.17

71.97

13.86

9.6

6.180

40.801

21.614

0

3

5

89

102

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

451

Yam, raw

118

5.19

1.53

0.17

27.88

4.1

0.037

0.006

0.076

0

 

 

 

10

452

Blueberries, raw

 

57

5.19

0.74

0.33

14.49

2.4

0.028

0.047

0.146

0

 

 

 

 

453

Litchis, raw

66

5.03

0.83

0.44

16.53

1.3

0.099

0.120

0.132

0

 

 

 

 

454

Acerola, (west indian cherry), raw

32

5.00

0.40

0.30

7.69

1.1

0.068

0.082

0.090

0

 

 

 

 

455

Bananas, raw

89

4.90

1.09

0.33

22.84

2.6

0.112

0.032

0.073

0

 

 

 

16

456

Pineapple, raw, traditional varieties (1)

45

4.89

0.55

0.13

11.82

 

 

 

 

 

 

 

 

 

457

Java-plum, (jambolan), raw

60

4.80

0.72

0.23

15.56

 

 

 

 

0

 

 

 

 

458

Olives, ripe, canned (jumbo-super colossal)

81

4.79

0.97

6.87

5.61

2.5

0.909

5.071

0.586

0

 

 

 

 

459

Pears, asian, raw

42

4.76

0.50

0.23

10.65

3.6

0.012

0.049

0.055

0

 

 

 

 

460

Tamarinds, raw

239

4.69

2.80

0.60

62.50

5.1

0.272

0.181

0.059

0

 

 

 

 

461

Avocados, raw, California

167

4.69

1.96

15.41

8.64

6.8

2.126

9.799

1.816

0

2

5

76

 

462

Chestnuts, european, raw, unpeeled (Nuts,)

213

4.54

2.42

2.26

45.54

8.1

0.425

0.780

0.894

0

 

 

 

22

463

Raisins, golden seedless

302

4.49

3.39

0.46

79.52

4.0

0.151

0.019

0.135

0

 

 

 

 

464

Nutmeg, ground (Spices,)

525

4.45

5.84

36.31

49.29

20.8

25.940

3.220

0.350

0

 

 

 

62

465

Macadamia nuts, raw (1) (Nuts,)

718

4.41

7.91

75.77

13.82

8.6

12.061

58.877

1.502

0

0

8

108

116

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

466

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

330

4.40

3.63

34.68

6.65

2.2

30.753

1.475

0.379

0

 

 

 

 

467

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

718

4.34

7.79

76.08

13.38

8.0

11.947

59.275

1.498

0

0

7

107

114

468

Beechnuts, dried (Nuts,)

576

4.31

6.20

50.00

33.50

 

5.719

21.892

20.089

0

 

 

 

 

469

Plantains, raw

122

4.26

1.30

0.37

31.89

2.3

0.143

0.032

0.069

0

 

 

 

 

470

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

seedless), raw

69

4.17

0.72

0.16

18.10

0.9

0.054

0.007

0.048

0

 

 

 

4

471

Breadfruit, raw

103

4.16

1.07

0.23

27.12

4.9

0.048

0.034

0.066

0

 

 

 

 

472

Pineapple, raw, extra sweet variety (1)

51

4.16

0.53

0.11

13.50

1.4

 

 

 

 

 

 

 

 

473

Raisins, seedless

299

4.11

3.07

0.46

79.18

3.7

0.58

0.051

0.037

0

 

 

 

 

474

Figs, raw

74

4.05

0.75

0.30

19.18

2.9

0.060

0.066

0.144

0

 

 

 

31

475

Durian, raw or frozen

147

4.00

1.47

5.33

27.09

3.8

 

 

 

0

 

 

 

 

476

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

230

3.98

2.29

23.84

5.54

2.2

21.140

1.014

0.261

0

 

 

 

1

477

Mammy-apple, (mamey), raw

51

3.92

0.50

0.50

12.50

3.0

0.136

0.205

0.079

0

 

 

 

 

478

Coconut meat, raw (1) (Nuts,)

354

3.76

3.33

33.49

15.23

9.0

29.698

1.425

0.366

0

 

 

 

47

479

Grapes, american type (slip skin), raw

 

67

3.76

0.63

0.35

17.15

0.9

0.114

0.014

0.102

0

 

 

 

 

480

Loquats, raw

47

3.66

0.43

0.20

12.14

1.7

0.040

0.008

0.091

0

 

 

 

2

 

Food

Energy kcal

Protein  %

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

481

Plums, dried (prunes), uncooked

240

3.63

2.18

0.38

63.88

7.1

0.088

0.053

0.062

0

 

 

 

 

482

Elderberries, raw

73

3.62

0.66

0.50

18.40

7.0

0.023

0.080

0.247

0

 

 

 

 

483

Dates, deglet noor

282

3.48

2.45

0.39

75.03

8.0

0.032

0.036

0.019

0

 

 

 

 

484

Raisins, seeded

296

3.41

2.52

0.54

78.47

6.8

0.178

0.022

0.159

0

 

 

 

 

485

Cranberries, raw

46

3.39

0.39

0.13

12.2

4.6

0.011

0.018

0.055

0

 

 

 

 

486

Guavas, strawberry, raw

69

3.36

0.58

0.60

17.36

5.4

0.172

0.055

0.253

0

 

 

 

 

487

Persimmons, japanese, raw

70

3.31

0.58

0.19

18.59

3.6

0.020

0.037

0.043

0

 

 

 

4

488

Carissa, (natal-plum), raw

62

3.23

0.50

1.30

13.63

 

 

 

 

0

 

 

 

 

489

Mangos, raw

 

65

3.14

0.51

0.27

17.00

1.8

0.066

0.101

0.051

0

 

 

 

 

490

Quinces, raw

57

2.81

0.40

0.10

15.30

1.9

0.010

0.036

0.050

 

 

 

 

 

491

Pears, raw

58

2.62

0.38

0.12

15.46

3.1

0.006

0.026

0.029

0

 

 

 

8

492

Dates, medjool

277

2.61

1.81

0.15

74.97

6.7

 

 

 

 

 

 

 

 

493

Persimmons, native, raw

127

2.52

0.80

0.40

33.50

 

 

 

 

0

 

 

 

 

494

Sapodilla, raw

83

2.12

0.44

1.10

19.96

5.3

0.194

0.521

0.011

0

 

 

 

 

495

Crabapples, raw

76

2.11

0.40

0.30

19.95

 

0.048

0.012

0.088

0

 

 

 

 

496

Tapioca, pearl, dry

358

0.21

0.19

0.02

88.69

0.9

0.005

0.005

0.003

0

 

 

 

 

 

Food

Energy kcal

 

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 


 



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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