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The Ultimate Nutrition Tables!

Retinol

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 Potasium
Protein 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 charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Zinc, Zn mg

Copper, Cu mg

Selenium

mcg

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

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

275

0.95

0.110

65.50

0.0

271

271

0

0

0

905

0

648

1.89

232

0.6

588

 

2

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

64

1.41

0.062

36.4

0.0

194

192

14

0

12

674

0

459

1.34

 

0.4

884

 

3

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

60

1.33

0.062

36.9

0.0

187

185

13

0

12

650

0

442

1.29

 

0.4

852

 

4

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

148

25.55

1.95

5.13

0.0

92

2.73

0.688

64.0

22.1

171

171

 

 

 

570

 

 

 

 

 

67

 

5

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

50

1.05

0.013

30.8

0.0

169

168

11

0

10

586

0

353

1.03

 

0.3

424

 

6

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

99

1.58

0.062

34.3

0.0

166

166

 

 

 

554

 

 

 

 

 

933

 

7

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

64

1.47

0.062

32.0

0.0

156

155

11

0

10

543

0

369

1.08

 

0.3

844

 

8

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

231

25.72

13.38

0.00

0.0

28

0.56

0.053

46.8

4.1

149

149

 

 

 

496

 

 

 

 

 

85

 

9

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

53

1.11

0.102

31.7

0.0

140

139

10

0

9

487

0

331

0.97

35

0.3

423

 

10

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

9

1.04

0.068

46.8

0.0

138

138

 

 

 

459

 

 

 

 

 

76

 

11

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

7

0.81

0.053

36.5

0.0

120

120

 

 

 

398

 

 

 

 

 

59

 

12

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

46

2.10

0.220

92.8

12.0

91

91

0

0

0

305

0

0

2.68

 

0.6

439

 

13

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

204

28.62

8.23

1.92

0.0

28

1.28

0.128

51.7

16.4

91

91

 

 

 

303

 

 

 

 

 

479

 

14

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

22

1.00

0.100

40.3

16.0

90

90

0

0

0

299

0

214

7.00

484

0.2

374

 

15

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

46

1.37

0.344

24.3

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

Zinc, Zn mg

Copper, Cu mg

Selenium

mcg

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

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

8

16.62

1.576

77.0

8

81

81

 

 

 

270

 

 

 

 

 

0

 

17

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

11

1.86

0.227

20.0

0.0

63

63

0

0

0

210

0

0

0.70

3

5.1

84

 

18

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

32

0.17

0.052

1.8

5.0

61

60

7

0

0

212

0

0

0.08

4

0.3

14

 

19

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

134

0.30

0.046

1.4

1.3

57

56

7

0

0

198

0

0

0.07

12

0.3

11

 

20

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

140

26.69

2.94

0.00

0.0

60

0.53

0.035

46.8

0.0

54

54

 

 

 

179

 

 

 

 

 

41

 

21

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

169

0.22

0.046

 

2.3

53

53

 

 

 

178

 

 

 

 

 

19

 

22

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

139

23.45

4.30

0.00

0.0

45

0.56

0.071

38.0

1.4

51

51

0

0

0

169

0

0

0.92

451

0.1

55

 

23

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

193

0.54

0.046

1.7

4.2

44

44

 

 

 

147

 

 

 

 

 

27

 

24

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

149

25.56

4.42

0.00

0.0

17

0.71

0.099

57.2

0.0

41

41

 

 

 

136

 

 

 

 

 

67

 

25

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

146

24.18

4.73

0.00

0.0

103

0.83

0.119

16.2

2.1

35

35

 

 

 

115

 

 

 

 

 

87

 

26

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

28

0.99

0.069

46.8

0.0

33

33

 

 

 

109

 

 

 

 

 

83

 

27

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

119

0.38

0.010

2.0

1.5

33

31

 

 

 

138

 

 

 

 

 

14

 

28

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

124

22.73

2.99

0.00

0.0

19

0.51

0.040

46.8

0.0

31

31

 

 

 

104

 

 

 

 

 

103

 

29

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

45

90.81

4.452

63.7

3.7

30

30

0

0

0

100

0

0

0.85

0

0.1

53

 

30

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

114

18.86

3.69

0.00

0.0

80

0.65

0.093

12.6

2.0

30

30

 

 

 

100

 

 

 

 

 

68

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Zinc, Zn mg

Copper, Cu mg

Selenium

mcg

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

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

12

0.37

0.072

12.6

0.0

30

30

 

 

 

100

 

 

 

 

 

50

 

32

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

22

0.77

0.054

36.5

0.0

30

30

 

 

 

100

 

 

 

 

 

65

 

33

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

113

0.40

0.011

3.7

0.0

28

28

5

0

0

102

0

0

0.06

40

0.2

10

 

34

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

roasted

197

29.80

7.78

0.00

0.0

14

1.02

0.050

24.7

0.0

28

28

0

0

0

93

0

0

0.27

5

0.3

84

 

35

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

15

0.40

0.031

36.5

0.0

27

27

 

 

 

90

 

 

 

 

 

80

 

36

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

12

2.60

0.231

22.4

0.0

23

23

0

0

0

77

0

0

0.70

4

3.8

89

 

37

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

13

2.62

0.264

21.8

0.0

21

21

0

0

0

70

0

0

1.74

3

5.1

91

 

38

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

147

1.72

0.211

36.5

0.0

15

15

0

0

0

50

0

0

0.57

 

0.1

60

 

39

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

150

22.92

5.82

0.00

0.0

86

0.51

0.058

13.2

2.0

15

15

 

 

 

50

 

 

 

 

 

69

 

40

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

14

0.51

0.034

12.6

0.7

15

15

 

 

 

50

 

 

 

500

 

58

 

41

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

105

18.47

2.85

0.00

0.0

11

0.61

0.039

14.3

0.8

15

15

 

 

 

50

 

 

 

 

 

72

 

42

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

182

25.44

8.13

0.00

0.0

15

0.82

0.321

46.8

0.0

13

13

 

 

 

44

 

 

 

 

 

71

 

43

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

14

3.17

0.276

25.5

0.0

12

12

 

 

 

40

 

 

 

 

 

96

 

44

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

52

1.90

0.073

16.2

1.6

10

10

 

 

 

32

 

 

 

 

 

84

 

45

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

41

1.48

0.057

12.6

1.6

9

9

0

0

0

30

0

0

0.63

 

0.1

66

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Calcium, Ca mg

Zinc, Zn mg

Copper, Cu mg

Selenium

mcg

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

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

165

31.02

3.57

0.00

0.0

15

1.00

0.049

27.6

0.0

6

6

0

0

0

21

0

0

0.27

5

0.3

85

 

47

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

64

0.97

0.256

16.2

0.0

5

5

 

 

 

17

 

 

 

 

 

77

 

48

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

50

0.76

0.200

12.6

0.0

5

5

 

 

 

15

 

 

 

 

 

60

 

49

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

3.06

0.090

42.0

0.1

2

2

0

0

0

7

0

0

0.13

38

0.0

88

 

50

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

20

0.13

0.056

0.5

4.8

0

1

0

0

 

1

0

6

0.02

0

0.3

0

 

51

Kale, raw

50

3.30

0.70

10.01

2.0

135

0.44

0.290

0.9

120.0

769

0

9226

0

0

15376

0

39550

 

 

817.0

0

 

52

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

72

0.24

0.156

0.9

41.0