The Ultimate Nutrition Tables!

Starch

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

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

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

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

	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
1	Cashew nuts, raw (1) (Nuts,)	5.20	553	18.22	43.85	30.19	3.3	5.91	5.81	0.05	0.05	0.00	0.00	0.00	23.49	7.783	23.797	7.845	0
2	Spelt, cooked	66.56	127	5.50	0.85	26.44	3.9								19.57				0
3	Amaranth grain, cooked	75.16	102	3.80	1.58	18.69	2.1								16.23
4	Navy, mature seeds, cooked, boiled, without salt (Beans,)	63.81	140	8.23	0.62	26.05	10.5	0.37	0.37	0.00	0.00	0.00	0.00	0.00	15.40	0.098	0.142	0.490
5	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	62.95	143	9.01	0.65	26.22	9.0	0.34	0.34	0.00	0.00	0.00	0.00	0.00	15.15	0.136	0.133	0.235	0
6	Pinon Nuts, roasted (Navajo)	5.00	541	7.41	34.08	51.06	43.4		3.45	0.15	0.30	0.00	0.00		5.50	3.210	15.570	14.420
7	Bananas, raw	74.91	89	1.09	0.33	22.84	2.6	12.23	2.39	4.98	4.85	0.00	0.01	0.00	5.38	0.112	0.032	0.073	0
8	Plums, dried (prunes), uncooked	30.92	240	2.18	0.38	63.88	7.1	38.13	0.15	25.46	12.45	0.00	0.06	0.00	5.11	0.088	0.053	0.062	0
9	Pumpkin and squash seed kernels, dried (Seeds,)	5.23	559	30.23	49.05	10.71	6.0	1.40	1.13	0.13	0.15	0.00	0.00	0.00	1.47	8.659	16.242	20.976	0
10	Carrots, raw	88.29	41	0.93	0.24	9.58	2.8	4.74	3.59	0.59	0.55	0.00	0.00	0.00	1.43	0.037	0.014	0.117	0
11	Pine nuts, dried (1) (Nuts,)	2.28	673	13.69	68.37	13.08	3.7	3.59	3.45	0.07	0.07	0.00	0.00	0.00	1.43	4.899	18.764	34.071	0
12	Pistachio nuts, dry roasted, without salt added (Nuts,)	1.99	571	21.35	45.97	27.65	10.3	7.81	7.26	0.23	0.13	0.00	0.19		1.38	5.555	24.216	13.899	0
13	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	2.52	646	15.03	62.40	17.60	9.4	4.89	4.75	0.07	0.07	0.00	0.00		1.10	4.511	46.608	8.463	0
14	Macadamia nuts, raw (1) (Nuts,)	1.36	718	7.91	75.77	13.82	8.6	4.57	4.43	0.07	0.07	0.00	0.00		1.05	12.061	58.877	1.502	0
15	Macadamia nuts, dry roasted, without salt added (Nuts,)	1.61	718	7.79	76.08	13.38	8.0	4.14	4.00	0.07	0.07	0.00	0.00		1.05	11.947	59.275	1.498	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
16	Hazelnuts or filberts (1) (Nuts,)	5.31	628	14.95	60.75	16.70	9.7	4.34	4.20	0.07	0.07	0.00	0.00		0.48	4.464	45.652	7.920	0
17	Pecans (1)	3.52	691	9.17	71.97	13.86	9.6	3.97	3.90	0.04	0.04	0.00	0.00		0.46	6.180	40.801	21.614	0
18	Mushrooms, portabella, grilled	88.91	35	4.27	0.75	4.91	2.2	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.43	0.050	0.000	0.200	0
19	Okra, raw	90.17	31	2.00	0.10	7.03	3.2	1.20	0.40	0.13	0.21				0.34	0.026	0.017	0.027	0
20	Brazilnuts, dried, unblanched (Nuts,)	3.48	656	14.32	66.43	12.27	7.5	2.33	2.33	0.00	0.00	0.00	0.00	0.00	0.25	15.137	24.548	20.577	0
21	Walnuts, black, dried (Nuts,)	4.56	618	24.06	59.00	9.91	6.8	1.10	1.00	0.05	0.05	0.00	0.00		0.24	3.368	15.004	35.077	0
22	Pecans, dry roasted, without salt added (Nuts,)	1.12	710	9.50	74.27	13.55	9.4	4.06	4.00	0.04	0.04	0.00	0.00		0.24	6.283	43.957	20.572	0
23	Carrots, cooked, boiled, drained, without salt	90.17	35	0.76	0.18	8.22	3.0	3.45	2.70	0.40	0.36	0.00	0.00	0.00	0.17	0.030	0.006	0.089	0
24	Avocados, raw, California	72.33	167	1.96	15.41	8.64	6.8	0.30	0.06	0.08	0.08	0.00	0.00	0.08	0.11	2.126	9.799	1.816	0
25	Cucumber, peeled, raw	96.73	12	0.59	0.16	2.16	0.7	1.38	0.00	0.63	0.75	0.00	0.00	0.00	0.08	0.013	0.002	0.003	0
26	Nectarines, raw	87.59	44	10.06	0.32	10.55	1.7	7.89	4.87	1.57	1.37	0.00	0.00	0.00	0.07	0.025	0.088	0.113	0
27	Walnuts, english (1) (Nuts,)	4.07	654	15.23	65.21	13.71	6.7	2.61	2.43	0.08	0.09	0.00	0.00		0.06	6.126	8.933	47.174	0
28	Strawberries, raw	90.95	32	0.67	0.30	7.68	2.0	4.89	0.47	1.99	2.44	0.00	0.00	0.00	0.04	0.015	0.043	0.155	0
29	Cantaloupe, raw (Melon,)	90.15	34	0.84	0.19	8.16	0.9	7.86	4.35	1.54	1.87	0.00	0.04	0.06	0.03	0.051	0.003	0.081	0
30	Blueberries, raw	84.21	57	0.74	0.33	14.49	2.4	9.96	0.11	4.88	4.97	0.00	0.00	0.00	0.03	0.028	0.047	0.146	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
31	Cherries, sweet, raw	82.25	63	1.06	0.20	16.01	2.1	12.82	0.15	6.59	5.37	0.00	0.12	0.59	0.00	0.038	0.047	0.052	0
32	Kiwi fruit, (chinese gooseberries), fresh, raw	83.07	61	1.14	0.52	14.66	3.0	8.99	0.15	4.11	4.35	0.00	0.19	0.17	0.00	0.029	0.047	0.287	0
33	Plums, raw	87.23	46	0.70	0.28	11.42	1.4	9.92	1.57	5.07	3.07	0.00	0.08	0.14	0.00	0.017	0.134	0.044	0
34	Peaches, raw	88.87	39	0.91	0.25	9.54	1.5	8.39	4.76	1.95	1.53	0.00	0.08	0.06	0.00	0.019	0.067	0.086	0
35	Blackberries, raw	88.15	43	1.39	0.49	9.61	5.3	4.88	0.07	2.31	2.40	0.00	0.07	0.03	0.00	0.014	0.047	0.280	0
36	Watermelon, raw	91.45	30	0.61	0.15	7.55	0.4	6.20	1.21	1.58	3.36	0.00	0.06	0.00	0.00	0.016	0.037	0.050	0
37	Mushrooms, Maitake, Raw	90.53	37	1.94	0.19	6.81	2.7	2.07	0.00	1.74	0.00	0.33	0.00	0.00	0.00	0.030	0.030	0.090	0
38	Onions, sweet, raw	91.24	32	0.80	0.08	7.55	0.9	5.02	0.72	2.26	2.02	0.02	0.00	0.00	0.00				0
39	Grapes, red or green (European type, such as Thompson seedless), raw	80.54	69	0.72	0.16	18.10	0.9	15.48	0.15	7.20	8.13	0.00	0.00	0.00	0.00	0.054	0.007	0.048	0
40	Blueberries, wild, raw (Alaska Native)	85.48	61	1.22	0.76	12.31	2.6	6.46	0.01	3.10	3.35	0.00	0.00	0.00	0.00
41	Honeydew, raw (Melon,)	89.82	36	0.54	0.14	9.09	0.8	8.12	2.48	2.68	2.96	0.00	0.00	0.00	0.00	0.038	0.003	0.059	0
42	Tangerines, (mandarin oranges), raw	85.17	53	0.81	0.31	13.34	1.8	10.58	6.05	2.13	2.40	0.00	0.00	0.00	0.00	0.039	0.060	0.065	0
43	Raspberries, raw	85.75	52	1.20	0.65	11.94	6.5	4.42	0.20	1.86	2.35	0.00	0.00	0.00	0.00	0.019	0.064	0.375	0
44	Peppers, sweet, red, raw	92.21	31	0.99	0.30	6.03	2.1	4.20	0.00	1.94	2.26	0.00	0.00	0.00	0.00	0.027	0.003	0.070	0
45	Oranges, raw, navels	85.97	49	0.91	0.15	12.54	2.2	8.50	4.28	1.97	2.25	0.00	0.00	0.00	0.00	0.017	0.030	0.031	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
46	Pineapple, raw, extra sweet variety (1)	85.66	51	0.53	0.11	13.50	1.4	10.32	6.47	1.70	2.15	0.00	0.00	0.00	0.00
47	Banana (Melon,) (Navajo)	94.66	21	0.84	0.20	4.06	0.3	3.36	0.00	1.30	2.06	0.00	0.00	0.00	0.00
48	Squash, summer, crookneck and straightneck, raw	94.28	19	1.01	0.27	3.88	1.0	3.53	0.07	1.51	1.94	0.00	0.00	0.00	0.00	0.093	0.013	0.082	0
49	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	95.22	15	1.14	0.36	2.69	1.0	2.97	0.36	0.96	1.65	0.00	0.00	0.00	0.00	0.072	0.029	0.151	0
50	Clementines, raw	86.58	47	0.85	0.15	12.02	1.7	9.18	5.96	1.59	1.64	0.00	0.00	0.00	0.00
51	Squash, Indian, raw (Navajo)	93.35	26	0.52	0.20	5.64		3.54	0.77	1.21	1.56	0.00	0.00	0.0	0.00
52	Cabbage, red, raw	90.39	31	1.43	0.16	7.37	2.1	3.83	0.60	1.74	1.48	0.00	0.00	0.00	0.00	0.021	0.012	0.080	0
53	Squash, summer, zucchini, includes skin, raw	94.79	17	1.21	0.32	3.11	1.0	2.50	0.05	1.07	1.38	0.00	0.00	0.00	0.00	0.084	0.011	0.091	0
54	Tomatoes, red, ripe, raw, year round average	94.50	18	0.88	0.20	3.92	1.2	2.63	0.00	1.25	1.37	0.00	0.00	0.00	0.00	0.028	0.031	0.083	0
55	Onions, raw	89.11	40	1.10	0.10	9.34	1.7	4.24	0.99	1.97	1.29	0.00	0.00	0.00	0.00	0.042	0.013	0.017	0
56	Cabbage, red, cooked, boiled, drained, without salt	90.84	29	1.51	0.09	6.94	2.6	3.32	0.71	1.42	1.20	0.00	0.00	0.00	0.00	0.011	0.007	0.043	0
57	Cabbage, cooked, boiled, drained, without salt	92.57	23	1.27	0.06	5.51	1.9	2.79	0.00	1.62	1.16	0.00	0.00	0.00	0.00	0.000	0.019	0.023	0
58	Peppers, sweet, green, raw	93.89	20	0.86	0.17	4.64	1.7	2.40	0.11	1.16	1.12	0.00	0.00	0.00	0.00	0.058	0.008	0.062	0
59	Carrots, baby, raw	90.35	35	0.64	0.13	8.24	2.9	4.76	2.72	1.04	1.00	0.00	0.00	0.00	0.00	0.023	0.007	0.065	0
60	Lettuce, cos or romaine, raw	94.61	17	1.23	0.30	3.29	2.1	1.19	0.00	0.39	0.80	0.00	0.00	0.00	0.00	0.039	0.012	0.160	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
61	Radishes, raw	95.27	16	0.68	0.10	3.40	1.6	1.86	0.10	1.05	0.71	0.00	0.00	0.00	0.00	0.032	0.017	0.048	0
62	Cranberries, raw	87.13	46	0.39	0.13	12.2	4.6	4.04	0.13	3.28	0.63	0.00	0.00	0.00	0.00	0.011	0.018	0.055	0
63	Lettuce, green leaf, raw	95.07	15	1.36	0.15	2.79	1.3	0.78	0.00	0.36	0.43	0.00	0.00	0.00	0.00	0.020	0.006	0.082	0
64	Lettuce, red leaf, raw	95.64	16	1.33	0.22	2.26	0.9	0.48	0.00	0.20	0.28	0.00	0.00	0.00	0.00
65	Mushrooms, white, raw	92.43	22	3.09	0.34	3.28	1.0	1.65	0.00	1.48	0.17	0.00	0.00	0.00	0.00	0.043	0.000	0.139	0
66	Mushrooms, enoki, raw	88.54	44	2.56	0.32	7.68	2.7	0.22	0.00	0.22	0.00	0.00	0.00	0.00	0.00				0
67	Whitefish, eggs (Alaska Native) (Fish,)	76.24	104	14.66	2.88	4.89	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.496	1.046	1.073	439
68	Celery, raw	95.43	16	0.69	0.17	2.97	1.6	1.83	0.11	0.55	0.51	0.00	0.00	0.66	0.00	0.042	0.032	0.079	0
69	Corn, sweet, yellow, raw	76.05	86	3.27	1.35	18.70	2.0	6.26	0.89	3.43	1.94	0.00	0.00	0.00	5.70	0.325	0.432	0.487	0
70	Raisins, seedless	15.43	299	3.07	0.46	79.18	3.7	59.19	0.45	27.75	29.68	0.00	0.00	0.00	2.70	0.58	0.051	0.037	0
71	Almonds, dry roasted, without salt added (Nuts,)	2.6	597	22.09	52.83	19.29	11.8	4.90	4.72	0.04	0.00	0.00	0.14		70.1	4.047	33.658	12.649	0
72	Pistachio nuts, raw (1) (Nuts,)	3.97	557	20.61	44.44	27.97	10.3	7.64	7.00	0.27	0.17	0.00	0.20		1.67	5.440	23.319	13.455	0
73	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	9.36	361	7.90	1.07	80.02	19.2	0.43	0.00	0.43	0.00	0.00	0.00	0.00	39.5	0.147	0.196	0.316	0
74	Basil, fresh	92.06	23	3.15	0.64	2.65	1.6	0.30	0.00	0.02	0.02	0.00	0.00	0.27		0.041	0.088	0.389	0
75	Curry powder (Spices,)	9.52	325	12.66	13.81	58.15	33.2	2.76	0.62	1.14	0.79	0.00	0.00	0.21		2.237	5.551	2.557	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
76	Mustard seed, yellow	6.86	469	24.94	28.76	34.94	14.7	6.79	3.69	2.88	0.02	0.00	0.00	0.20		1.460	19.83	5.390	0
77	Mustard seed, ground (Spices,)	5.27	508	26.08	36.24	28.09	12.2	6.79	3.69	2.88	0.02	0.00	0.00	0.20		1.989	22.518	10.088	0
78	Paprika (Spices,)	9.54	289	14.76	12.95	55.74	37.4	10.34	0.81	2.63	6.71	0.00	0.00	0.19		2.100	1.230	8.320	0
79	Oregano, dried (Spices,)	9.93	265	9.00	4.28	68.92	42.5	4.09	0.91	1.90	1.13	0.00	0.00	0.15		1.551	0.716	1.369	0
80	Cloves, ground (Spices,)	6.86	323	5.98	20.07	61.21	34.2	2.38	0.02	1.14	1.07	0.00	0.00	0.15		5.438	1.471	7.088	0
81	Egg, whole, raw, fresh	75.84	143	12.58	9.94	0.77	0.0	0.77	0.11	0.21	0.11	0.11	0.11	0.11		3.099	3.810	1.364	423
82	Spinach, raw	91.40	23	2.86	0.39	3.63	2.2	0.42	0.07	0.11	0.15	0.00	0.00	0.10		0.063	0.010	0.165	0
83	Almonds (1,2) (Nuts,)	4.70	575	21.22	49.42	21.67	12.2	3.89	3.6	0.12	0.09	0.00	0.04	0.05	0.74	3.731	30.889	12.070	0
84	Kamut, uncooked	10.95	337	14.70	2.20	70.38	9.1	8.19	0.52	0.86	0.18	0.00	6.63	0.00	52.41	0.192	0.214	0.616
85	Spelt, uncooked	11.02	338	14.57	2.43	70.19	10.7	6.82	0.59	0.84	0.24	0.00	5.15	0.00	53.92	0.406	0.445	1.258	0
86	Dates, medjool	21.32	277	1.81	0.15	74.97	6.7	66.47	0.53	33.68	31.95	0.00	0.30	0.00
87	Lentils, raw	10.40	353	25.80	1.06	60.08	30.5	2.03	1.47	0.00	0.27	0.00	0.30	0.00		0.156	0.189	0.516	0
88	Abiyuch, raw	79.90	69	1.50	0.10	17.60	5.3	8.55	0.05	4.50	3.80	0.00	0.20	0.00		0.014
89	Dates, deglet noor	20.53	282	2.45	0.39	75.03	8.0	63.35	23.84	19.87	19.56	0.00	0.12	0.00		0.032	0.036	0.019	0
90	Apricots, raw	86.35	48	1.40	0.39	11.12	2.0	9.24	5.87	2.37	0.94	0.00	0.06	0.00		0.027	0.170	0.077	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
91	Pears, raw	83.71	58	0.38	0.12	15.46	3.1	9.80	0.78	2.76	6.23	0.01	0.01	0.00		0.006	0.026	0.029	0
92	Cucumber, with peel, raw	95.23	15	0.65	0.11	3.63	0.5	1.67	0.03	0.76	0.87	0.00	0.01	0.00	0.83	0.037	0.005	0.032	0
93	Milk, whole, 3.25% milkfat	88.32	60	3.22	3.25	4.52	0.0	5.26	0.00	0.00	0.00	5.26	0.00	0.00		1.865	0.812	0.195	10
94	Chokecherries, raw, pitted (Northern Plains Indians)	60.72	162	3.04	1.69	33.62	20.0	9.37	0.07	4.95	4.35	0.00	0.00	0.00
95	Chili powder (Spices,)	7.79	314	12.26	16.76	54.66	34.2	7.19	0.76	2.14	4.29	0.00	0.00	0.00		2.953	3.574	7.458	0
96	Cherries, sour, red, raw	86.13	50	1.00	0.30	12.18	1.6	8.49	0.80	4.18	3.51	0.00	0.00	0.00		0.068	0.082	0.090	0
97	Raspberries, wild (Northern Plains Indians)	84.48	62	1.12	0.28	13.85	7.5	5.54	0.07	2.43	3.04	0.00	0.00	0.00
98	Pineapple, raw, traditional varieties (1)	87.24	45	0.55	0.13	11.82		8.29	4.59	1.76	1.94	0.00	0.00	0.00
99	Cinnamon, ground (Spices,)	10.58	247	3.99	1.24	80.59	53.1	2.17	0.02	1.04	1.11	0.00	0.00	0.00		0.345	0.246	0.068	0
100	Lettuce, iceberg (includes crisphead types), raw	95.64	14	0.90	0.14	2.97	1.2	1.97	0.05	0.91	1.00	0.00	0.00	0.00		0.018	0.006	0.074	0
101	Asparagus, raw	93.22	20	2.20	0.12	3.88	2.1	1.88	0.23	0.65	1.00	0.00	0.00	0.00		0.040	0.000	0.050	0
102	Squash, winter, butternut, raw	86.41	45	1.00	0.10	11.69	2.0	2.20	0.22	0.99	0.99	0.00	0.00	0.00		0.021	0.007	0.042	0
103	Cauliflower, raw	92.07	25	1.92	0.28	4.97	2.0	1.91	0.00	0.94	0.97	0.00	0.00	0.00		0.064	0.017	0.015	0
104	Brussels sprouts, raw	86.00	43	3.38	0.30	8.95	3.8	2.20	0.46	0.81	0.93	0.00	0.00	0.00		0.062	0.023	0.153	0
105	Lettuce, butterhead (includes boston and bibb types), raw	95.63	13	1.35	0.22	2.23	1.1	0.94	0.00	0.43	0.51	0.00	0.00	0.00		0.029	0.008	0.117	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
106	Rowal, raw	71.40	111	2.30	2.00	23.90	6.2	14.10	12.50	1.10	0.50	0.00	0.00	0.00		0.245
107	Turmeric, ground (Spices,)	11.36	354	7.83	9.88	64.93	21.1	3.21	2.38	0.38	0.45	0.00	0.00	0.00		3.120	1.660	2.180	0
108	Poppy seed (Spices,)	59.5	525	17.99	41.56	28.13	19.5	2.99	2.33	0.37	0.29	0.00	0.00	0.00		4.517	5.982	28.569	0
109	Broccoli raab, raw	92.55	22	3.17	0.49	2.85	2.7	0.38	0.11	0.10	0.17	0.00	0.00	0.00		0.050	0.026	0.130
110	Alfalfa seeds, sprouted, raw	92.82	23	3.99	0.69	2.10	1.9	0.18	0.00	0.08	0.12	0.00	0.00	0.00		0.069	0.056	0.409	0
111	Rye	10.6	338	10.34	1.63	75.86	15.1	0.98	0.71	0.16	0.11	0.00	0.00	0.00		0.197	0.208	0.767	0
112	Sesame seed kernels, dried (decorticated) (Seeds,)	3.75	631	20.45	61.21	11.73	11.6	0.48	0.31	0.10	0.07	0.00	0.00	0.00		9.055	23.924	25.491	0
113	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	2.03	574	29.84	49.05	14.71	6.5	1.29	1.14	0.07	0.07	0.00	0.00	0.00	0.74	8.544	15.734	19.856	0
114	Flaxseed (Seeds,)	6.96	534	18.29	42.16	28.88	27.3	1.55	1.15	0.40	0.00	0.00	0.00	0.00		3.663	7.527	28.730	0
115	Rice, brown, long-grain, cooked	73.09	111	2.58	0.90	22.96	1.8	0.35	0.35	0.00	0.00	0.00	0.00	0.00		0.180	0.327	0.323	0
116	Amaranth, uncooked	11.29	371	13.56	7.02	65.25	6.7	1.69	1.40	0.27	0.01			0.00	57.27	1.459	1.685	2.778	0
117	Celery, cooked, boiled, drained, without salt	94.11	18	0.83	0.16	4.00	1.6	2.37	0.14	0.71	0.66	0.00	0.00	0.85		0.040	0.030	0.075	0
118	Avocados, raw, Florida	78.81	120	2.23	10.06	7.82	5.6	2.42	0.00	2.17	0.25	0.00	0.00			1.960	5.513	1.676	0
119	Persimmons, japanese, raw	80.32	70	0.58	0.19	18.59	3.6	12.53	1.54	5.44	5.56					0.020	0.037	0.043	0
120	Currants, red and white, raw	83.95	56	1.40	0.20	13.80	4.3	7.37	0.61	3.22	3.53					0.017	0.028	0.088	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
121	Squash, summer, all varieties, raw	94.64	16	1.21	0.18	3.35	1.1	2.20	0.03	0.75	0.95					0.044	0.016	0.089	0
122	Turnip greens, raw	89.67	32	1.50	0.30	7.13	3.2	0.81		0.52	0.29					0.070	0.020	0.120	0
123	Wild rice, cooked	73.93	101	3.99	0.34	21.34	1.8	0.73	0.33	0.20	0.20					0.049	0.050	0.213	0
124	Sunflower seed kernels, dried (Seeds,)	4.73	584	20.78	51.46	20.00	8.6	2.62	2.50							4.455	18.528	23.137	0
125	Cherimoya, raw	79.39	74	1.65	0.62	17.70	2.3		1.30										0
126	Wild rice, raw	7.76	357	14.73	1.08	74.90	6.2	2.50	0.67							0.156	0.159	0.676	0
127	Beet greens, raw	91.02	22	2.20	0.13	4.33	3.7	0.50	0.50							0.020	0.026	0.046	0
128	Currants, zante, dried	19.21	283	4.08	0.27	74.08	6.8	67.28								0.028	0.047	0.180	0
129	Raisins, golden seedless	14.97	302	3.39	0.46	79.52	4.0	59.19								0.151	0.019	0.135	0
130	Tamarinds, raw	31.40	239	2.80	0.60	62.50	5.1	57.40								0.272	0.181	0.059	0
131	Nutmeg, ground (Spices,)	6.23	525	5.84	36.31	49.29	20.8	28.49								25.940	3.220	0.350	0
132	Figs, raw	79.11	74	0.75	0.30	19.18	2.9	16.26								0.060	0.066	0.144	0
133	Grapes, american type (slip skin), raw	81.30	67	0.63	0.35	17.15	0.9	16.25								0.114	0.014	0.102	0
134	Litchis, raw	81.76	66	0.83	0.44	16.53	1.3	15.23								0.099	0.120	0.132	0
135	Plantains, raw	65.28	122	1.30	0.37	31.89	2.3	15.00								0.143	0.032	0.069	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
136	Mangos, raw	81.71	65	0.51	0.27	17.00	1.8	14.80								0.066	0.101	0.051	0
137	Pomegranates, raw (1)	77.93	83	1.67	1.17	18.70	4.0	13.67								0.120	0.093	0.079	0
138	Soursop, raw	81.16	66	1.00	0.30	16.84	3.3	13.54								0.051	0.090	0.069	0
139	Passion-fruit, (granadilla), purple, raw	72.93	97	2.20	0.70	23.38	10.4	11.20								0.059	0.086	0.411	0
140	Breadfruit, raw	70.65	103	1.07	0.23	27.12	4.9	11.0								0.048	0.034	0.066	0
141	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	11.53	364	19.30	6.04	60.65	17.4	10.7								0.626	1.358	2.694	0
142	Pepper, red or cayenne	8.05	318	12.01	17.27	56.63	27.2	10.34								3.260	2.750	8.370	0
143	Jerusalem-artichokes, raw	78.01	73	2.00	0.01	17.44	1.6	9.60								0.000	0.004	0.001	0
144	Kumquats, raw	80.85	71	1.88	0.86	15.90	6.5	9.36								0.103	0.154	0.171	0
145	Guavas, common, raw	80.80	68	2.55	0.95	14.32	5.4	8.92								0.272	0.087	0.401	0
146	Mulberries, raw	87.68	43	1.44	0.39	9.80	1.7	8.10								0.027	0.041	0.207	0
147	Peas, split, mature seeds, raw	11.27	341	24.55	1.16	60.37	25.5	8.00								0.161	0.242	0.495	0
148	Beets, cooked, boiled, drained	87.06	44	1.68	0.18	9.96	2.0	7.96								0.028	0.035	0.064	0
149	Pears, asian, raw	88.25	42	0.50	0.23	10.65	3.6	7.05								0.012	0.049	0.055	0
150	Milk, human, mature, fluid	87.50	70	1.03	4.38	6.89	0.0	6.89								2.009	1.658	0.497	14
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
151	Beets, raw	87.58	43	1.61	0.17	9.56	2.8	6.76								0.027	0.032	0.060	0
152	Mung beans, mature seeds, raw	9.05	347	23.86	1.15	62.62	16.3	6.60								0.348	0.161	0.384	0
153	Coconut meat, raw (1) (Nuts,)	46.99	354	3.33	33.49	15.23	9.0	6.23								29.698	1.425	0.366	0
154	Papayas, raw	88.83	39	0.61	0.14	9.81	1.8	5.90								0.043	0.038	0.031	0
155	Broadbeans (fava beans), mature seeds, raw	10.98	341	26.12	1.53	58.29	25.0	5.70								0.254	0.303	0.627	0
156	Broadbeans (fava beans), mature seeds, raw	10.98	341	26.12	1.53	58.29	25.0	5.70								0.254	0.303	0.627	0
157	Casaba, raw (Melon,)	91.85	28	1.11	0.10	658	0.9	5.69								0.025	0.002	0.039	0
158	Casaba, raw (Melons,)	91.85	28	1.11	0.10	6.58	0.9	5.69								0.025	0.002	0.039	0
159	Peppers, hot chili, red, raw	88.02	40	1.87	0.44	8.81	1.5	5.30								0.042	0.024	0.239	0
160	Peppers, hot chili, green, raw	87.74	40	2.00	0.20	9.46	1.5	5.10								0.021	0.011	0.109	0
161	Cashew nuts, dry roasted, without salt added (Nuts,)	1.70	574	15.31	46.35	32.69	3.0	5.01								9.157	27.317	7.836	0
162	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	60.21	164	8.86	2.59	27.42	7.6	4.80								0.269	0.583	1.156	0
163	Parsnips, raw	79.53	75	1.20	0.30	17.99	4.9	4.80								0.050	0.112	0.047	0
164	Parsnips, cooked, boiled, drained, without salt	80.24	71	1.32	0.30	17.01	3.6	4.80								0.050	0.112	0.047	0
165	Milk, goat, fluid	87.03	69	3.56	4.14	4.45	0.0	4.45								2.667	1.109	0.149	11
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
166	Peanuts, all types, dry-roasted, without salt	1.55	585	23.68	49.66	21.51	8.0	4.18								6.893	24.640	15.694	0
167	Marjoram, dried (Spices,)	7.64	271	12.66	7.04	60.56	40.3	4.09								0.529	0.940	4.405	0
168	Carambola, (starfruit), raw	91.38	31	1.04	0.33	6.73	2.8	3.98								0.019	0.030	0.184	0
169	Peanuts, all types, raw	6.50	5.67	25.80	49.24	16.13	8.5	3.97								6.834	24.429	15.559	0
170	Tomatillos, raw	91.63	32	0.96	1.02	5.84	1.9	3.93								0.139	0.155	0.417	0
171	Leeks, (bulb and lower leaf-portion), raw	83.00	61	1.50	0.30	14.15	1.8	3.90								0.040	0.004	0.166	0
172	Turnips, raw	91.87	28	0.90	0.10	6.43	1.8	3.80								0.011	0.006	0.053	0
173	Mushrooms, shiitake, cooked, without salt	83.48	56	1.56	0.22	14.39	2.1	3.61								0.050	0.070	0.034	0
174	Burdock root, cooked, boiled, drained, without salt	75.64	88	2.09	0.14	21.15	1.8	3.55								0.023	0.035	0.055	0
175	Peppers, jalapeno, raw	91.69	30	1.35	00.62	5.90	2.80	3.46								0.062	0.033	0.319	0
176	Tapioca, pearl, dry	10.99	358	0.19	0.02	88.69	0.9	3.35								0.005	0.005	0.003	0
177	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	67.62	230	2.29	23.84	5.54	2.2	3.34								21.140	1.014	0.261	0
178	Corn, sweet, white, raw	75.96	86	3.22	1.18	19.02	2.7	3.22								0.182	0.347	0.559	0
179	Eggplant, cooked, boiled, drained, without salt	89.67	35	0.83	0.23	8.73	2.25	3.20								0.044	0.020	0.093	0
180	Cauliflower, green, raw	89.79	31	2.95	0.30	6.09	3.2	3.03								0.047	0.028	0.133	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
181	Taro leaves, raw	85.66	42	4.98	0.74	6.70	3.7	3.01								0.151	0.060	0.307	0
182	Pigeonpeas, immature seeds, raw	65.88	136	7.20	1.64	23.88	5.1	3.00								0.354	0.013	0.873	0
183	Cowpeas (blackeyes), immature seeds, raw	77.20	90	2.95	0.35	18.83	5.0	3.00								0.090	0.032	0.150	0
184	Bamboo shoots, raw	91.0	27	2.60	0.30	5.20	2.2	3.00								0.069	0.007	0.134	0
185	Turnips, cooked, boiled, drained, without salt	93.60	22	0.71	0.08	5.06	2.0	2.99								0.008	0.005	0.042	0
186	Burdock root, raw	80.09	72	1.53	0.15	17.34	3.3	2.90								0.025	0.037	0.059	0
187	Sunflower seed kernels, dry roasted, without salt (Seeds,)	1.20	582	19.33	49.80	24.07	11.1	2.73								5.219	9.505	32.884	0
188	Pimento, canned	93.10	23	1.10	0.30	5.10	1.9	2.71								0.045	0.020	0.161	0
189	Coconut water (liquid from coconuts) (Nuts,)	94.99	19	0.72	0.20	3.71	1.1	2.61								0.176	0.008	0.002	0
190	Squash, summer, all varieties, cooked, boiled, drained, without salt	93.70	20	0.91	0.31	4.31	1.4	2.59								0.064	0.023	0.131	0
191	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	92.30	27	0.66	0.26	6.46	1.4	2.53								0.062	0.022	0.126	0
192	Lemons, raw, without peel	88.98	29	1.10	0.30	9.32	2.8	2.50								0.039	0.011	0.089	0
193	Radishes, oriental, raw	94.62	18	0.60	0.10	4.10	1.6	2.50								0.030	0.017	0.045	0
194	Okra, cooked, boiled, drained, without salt	92.57	22	1.87	0.21	4.51	2.5	2.40								0.045	0.028	0.046	0
195	Pumpkin flowers, cooked, boiled, drained, without salt	95.20	15	1.09	0.08	3.30	0.9	2.40								0.041	0.010	0.004	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
196	Scallions or onions, spring (includes tops and bulb), raw	89.83	32	1.83	0.19	7.34	2.6	2.33								0.032	0.027	0.074	0
197	Eggplant, raw	92.41	24	1.01	0.19	5.70	3.4	2.325								0.034	0.016	0.076	0
198	Cabbage, savoy, raw	91.00	27	2.00	0.10	6.10	3.1	2.27								0.013	0.007	0.049	0
199	Great northern, mature seeds, raw (Beans,)	10.7	339	21.86	1.14	62.37	20.2	2.26								0.356	0.053	0.477	0
200	Cumin seed (Spices,)	8.06	375	17.81	22.27	44.24	10.5	2.25								1.535	14.040	3.279	0
201	Black, mature seeds, raw (Beans,)	11.02	341	21.60	1.42	62.36	15.2	2.12								0.366	0.123	0.610	0
202	White, mature seeds, raw (Beans,)	11.32	333	23.36	0.85	60.27	15.2	2.11								0.219	0.074	0.364	0
203	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	90.80	31	0.81	0.20	7.62	1.0	2.11								0.027	0.003	0.111	0
204	Arugula, raw	91.71	25	2.58	0.66	3.65	1.6	2.05								0.086	0.049	0.319	0
205	Pepper, banana, raw	91.81	27	1.66	0.45	5.35	3.4	1.95								0.048	0.027	0.243	0
206	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	71.54	110	7.60	0.40	19.65	5.4	1.82								0.066	0.079	0.164	0
207	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	71.54	110	7.60	0.40	19.65	5.4	1.82								0.066	0.079	0.164	0
208	Yambean (jicama), raw	90.07	38	0.72	0.09	8.82	4.9	1.80								0.021	0.005	0.043	0
209	Mushrooms, portabella, grilled	91.20	26	2.50	0.20	5.07	1.5	1.80								0.026	0.003	0.078	0
210	Mushrooms, brown, Italian, or Crimini, raw	92.30	27	2.50	0.10	4.12	0.6	1.72								0.014	0.002	0.042	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
211	Thyme, dried (Spices,)	7.79	276	9.11	7.43	63.94	37.0	1.71								2.730	0.470	1.190	0
212	Sage, ground (Spices,)	7.96	315	10.63	12.75	60.73	40.3	1.71								7.030	1.870	1.760	0
213	Ginger root, raw	78.89	80	1.82	0.75	17.77	2.0	1.70								0.203	0.154	0.154	0
214	Limes, raw	88.26	30	0.70	0.20	10.54	2.8	1.69								0.022	0.019	0.055	0
215	Chayote, fruit, raw	94.24	19	0.82	0.13	4.51	1.7	1.66								0.28	0.010	0.057	0
216	Lima beans, immature seeds, cooked, boiled, drained, without salt	67.17	123	6.81	0.32	23.64	5.3	1.63								0.073	0.019	0.154	0
217	Mustard greens, raw	90.8	26	2.7	0.20	4.90	3.3	1.60								0.010	0.092	0.038	0
218	Lima beans, immature seeds, raw	70.24	113	6.84	0.86	20.17	4.9	1.48								0.198	0.050	0.419	0
219	Snap, green, raw (Beans,)	90.27	31	1.82	0.12	7.13	3.4	1.40								0.026	0.005	0.059	0
220	Pumpkin, raw	91.6	26	1.00	0.10	6.50	0.5	1.36								0.052	0.013	0.005	0
221	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	96.10	12	1.40	0.06	2.14	0.8	1.34								0.016	0.008	0.020	0
222	Kale, cooked, boiled, drained, without salt	91.20	28	1.90	0.40	5.63	2.0	1.25								0.052	0.030	0.193	0
223	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	96.06	14	0.40	0.20	3.04	1.0	1.18								0.016	0.037	0.088	0
224	Cabbage, chinese (pak-choi), raw	95.32	13	1.50	0.20	2.18	1.0	1.18								0.027	0.015	0.096	0
225	Egg, whole, cooked, hard-boiled	74.62	155	12.58	10.61	1.12	0.0	1.12								3.267	4.077	1.414	424
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
226	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	92.65	20	1.88	0.08	4.13	2.1	1.10								0.012	0.016	0.028	0
227	Chard, swiss, raw	92.66	19	1.80	0.20	3.74	1.6	1.10								0.030	0.040	0.070	0
228	Garlic, raw	58.58	149	6.36	0.50	33.06	2.1	1.00								0.089	0.011	0.249	0
229	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	81.65	60	5.27	0.93	11.15	2.0	1.00								0.152	0.473	0.015	0
230	Artichokes, (globe or french), raw	84.94	47	3.27	0.15	10.51	5.4	0.99								0.036	0.005	0.064	0
231	Egg, goose, whole, fresh, raw	70.43	185	13.87	13.27	1.35	0.0	0.94								3.595	5.747	1.672	852
232	Egg, duck, whole, fresh, raw	70.83	185	12.81	13.77	1.45	0.0	0.93								3.681	6.525	1.223	884
233	Coriander (cilantro) leaves, raw	92.21	23	2.13	0.52	3.67	2.8	0.87								0.014	0.275	0.040	0
234	Parsley, raw	87.71	36	2.97	0.79	6.33	3.3	0.85								0.132	0.295	0.124	0
235	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	95.55	12	1.56	0.16	1.78	1.0	0.83								0.021	0.012	0.077	0
236	Barley, pearled, raw	10.09	352	9.91	1.16	77.72	15.6	0.80								0.244	0.149	0.560	0
237	Dandelion greens, raw	85.6	45	2.70	0.70	9.20	3.5	0.71								0.170	0.014	0.306	0
238	Chicory greens, raw	92.00	23	1.70	0.30	4.70	4.0	0.70								0.073	0.006	0.131	0
239	Pumpkin leaves, cooked, boiled, drained, without salt	92.51	21	2.72	0.22	3.39	2.7	0.69								0.114	0.029	0.012	0
240	Celery seed (Spices,)	6.04	392	18.07	25.27	41.35	11.8	0.67								2.190	15.930	3.720	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
241	Seaweed, wakame, raw	79.99	45	3.03	0.64	9.14	0.5	0.65								0.130	0.58	0.218	0
242	Pepper, black (Spices,)	10.51	255	10.95	3.26	64.81	26.5	0.64								0.980	1.010	1.130	0
243	Caraway seed (Spices,)	9.87	333	19.77	14.59	49.9	38.0	0.64								0.620	7.125	3.272	0
244	Shellie, canned, solids and liquids (Beans,)	90.69	30	1.76	0.19	6.19	3.4	0.63								0.023	0.014	0.110	0
245	Irishmoss, raw (Seaweed,)	81.34	49	1.51	0.16	12.29	1.3	0.61								0.033	0.015	0.055	0
246	Seaweed, irishmoss, raw	81.34	49	1.51	0.16	12.29	1.3	0.61								0.033	0.015	0.055	0
247	Seaweed, kelp, raw	81.58	43	1.68	0.56	9.57	1.3	0.60								0.247	0.098	0.047	0
248	Radicchio, raw	93.14	23	1.43	0.25	4.48	0.9	0.60								0.060	0.010	0.110	0
249	Turnip greens, cooked, boiled, drained, without salt	93.20	20	1.14	0.23	4.36	3.5	0.53								0.053	0.015	0.091	0
250	Soybeans, mature seeds, sprouted, cooked, steamed	79.45	81	8.47	4.45	6.53	0.8	0.52								0.617	1.009	2.513	0
251	Yam, raw	69.60	118	1.53	0.17	27.88	4.1	0.50								0.037	0.006	0.076	0
252	Lotus root, cooked, boiled, drained, without salt	81.42	66	1.58	0.07	16.02	3.1	0.50								0.021	0.014	0.014	0
253	Dandelion greens, cooked, boiled, drained, without salt	89.80	33	2.00	0.60	6.40	2.9	0.50								0.146	0.012	0.262	0
254	Seaweed, laver, raw	85.03	35	5.81	0.28	5.11	0.3	0.49								0.061	0.025	0.110	0
255	Collards, raw	90.55	30	2.45	0.42	5.69	3.6	0.46								0.055	0.030	0.201	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
256	Wheat, soft white	10.42	340	10.69	1.99	75.36	12.7	0.41								0.368	0.227	0.837	0
257	Wheat, soft red winter	12.17	331	10.35	1.56	74.24	12.5	0.41								0.289	0.178	0.656	0
258	Egg, quail, whole, fresh, raw	74.35	158	13.05	11.09	0.41	0.0	0.41								3.557	4.324	1.324	844
259	Taro, raw	70.64	112	1.50	0.20	26.46	4.1	0.40								0.041	0.016	0.083	0
260	Collards, cooked, boiled, drained, without salt	91.86	26	2.11	0.36	4.91	2.8	0.40								0.047	0.026	0.173	0
261	Pink, mature seeds, cooked, boiled, without salt (Beans,)	61.2	149	9.06	0.49	27.91	5.3	0.36								0.126	0.042	0.210	0
262	White, mature seeds, cooked, boiled, without salt (Beans,)	63.08	139	9.73	0.35	25.09	6.3	0.34								0.091	0.031	0.152	0
263	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	66.94	127	8.67	0.50	22.80	6.4	0.32								0.073	0.039	0.278	0
264	Sesame seeds, whole, dried (Seeds,)	4.69	573	17.73	49.67	23.45	11.8	0.30								6.957	18.759	21.773	0
265	Barley, pearled, cooked	68.80	123	2.26	0.44	28.22	3.8	0.28								0.093	0.057	0.214	0
266	Seaweed, agar, raw	91.32	26	0.54	0.03	6.75	0.5	0.28								0.006	0.003	0.010	0
267	Endive, raw	93.79	17	1.25	0.20	3.35	3.1	0.25								0.048	0.004	0.087	0
268	Millet, cooked	71.41	119	3.51	1.00	23.67	1.3	0.13								0.172	0.184	0.508	0
269	Mustard greens, cooked, boiled, drained, without salt	94.46	15	2.26	0.24	2.10	2.0	0.10								0.012	0.110	0.046	0
270	Rice, white, long-grain, regular, cooked	684.	130	2.69	0.28	28.17	0.4	0.05								0.077	0.088	0.076	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
271	Olives, ripe, canned (jumbo-super colossal)	84.34	81	0.97	6.87	5.61	2.5	0.00								0.909	5.071	0.586	0
272	Caviar, black and red, granular (Fish,)	47.50	252	24.60	17.9	4.00	0.0	0.00								4.060	4.631	7.405	588
273	Mollusks, oyster, eastern, wild, raw	85.16	68	7.05	2.46	3.91	0.0	0.00								0.772	0.314	0.968	53
274	Clam, mixed species, raw (Mollusks,)	81.82	74	12.77	0.97	2.57	0.0	0.00								0.094	0.080	0.282	34
275	Roe, mixed species, raw (Fish,)	67.73	143	22.32	6.42	1.50	0.0	0.00								1.456	1.661	2.656	374
276	Anchovy, european, raw (Fish,)	73.37	131	20.35	4.84	0.00	0.0	0.00								1.282	1.182	1.637	60
277	Bear, cooked, simmered (Game meat,)	53.55	259	32.42	13.39	0.00	0.0	0.00								3.54	5.660	2.400	98
278	Beaver, cooked, roasted (Game meat,)	57.92	212	34.85	6.96	0.00	0.0	0.00								2.070	1.890	1.350	117
279	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	52.77	291	26.42	19.71	0.00	0.0	0.00								7.770	8.460	0.710	87
280	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	56.26	273	25.38	18.21	0.00	0.0	0.00								7.329	8.825	0.497	82
281	Bison, ground, cooked, pan-broiled (Game meat,)	59.53	238	23.77	15.13	0.00	0.0	0.00								[6.460]	[5.909]	[0.712]	83
282	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	65.1	171	28.05	5.65	0.00	0.0	0.00								2.412	2.206	0.266	86
283	Boar, wild, cooked, roasted (Game meat,)	63.87	160	28.30	4.38	0.00	0.0	0.00								1.300	1.710	0.640	77
284	Caribou, cooked, roasted (Game meat,)	62.43	167	29.77	4.42	0.00	0.0	0.00								1.700	1.330	0.620	109
285	Carp, raw (Fish,)	76.31	127	17.83	5.60	0.00	0.0	0.00								1.083	2.328	1.431	66
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
286	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	62.44	197	29.80	7.78	0.00	0.0	0.00								2.190	3.030	1.660	84
287	Chicken, broilers or fryers, breast, meat only, cooked, roasted	65.26	165	31.02	3.57	0.00	0.0	0.00								1.010	1.240	0.770	85
288	Duck, domesticated, meat and skin, cooked, roasted	51.84	337	18.99	28.35	0.00	0.0	0.00								9.670	12.900	3.650	84
289	Duck, domesticated, meat only, cooked, roasted	64.22	201	23.48	11.20	0.00	0.0	0.00								3.951	3.858	1.487	89
290	Goat, cooked, roasted (Game meat,)	68.21	143	27.10	3.03	0.00	0.0	0.00								0.930	1.360	0.230	75
291	Goose, domesticated, meat and skin, cooked, roasted	51.95	305	25.16	21.92	0.00	0.0	0.00								6.870	10.250	2.520	91
292	Moose, cooked, roasted (Game meat,)	67.83	134	29.27	0.97	0.00	0.0	0.00								0.290	0.200	0.310	78
293	Opossum, cooked, roasted (Game meat,)	58.30	221	30.20	10.20	0.00	0.0	0.00								1.206	3.773	2.983	129
294	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	58.53	238	26.36	13.89	0.00	0.0	0.00								4.893	5.976	1.519	88
295	Raccoon, cooked, roasted (Game meat,)	54.30	255	29.20	14.50	0.00	0.0	0.00								4.070	5.210	2.090	97
296	Salmon, coho, wild, cooked, dry heat (Fish,)	71.50	139	23.45	4.30	0.00	0.0	0.00								1.054	1.581	1.273	55
297	Squirrel, cooked, roasted (Game meat,)	62.07	173	30.77	4.69	0.00	0.0	0.00								0.850	1.330	1.460	121
298	Turkey, all classes, meat and skin, cooked, roasted	61.70	208	28.10	9.73	0.00	0.0	0.00								2.840	3.190	2.480	82
299	Turkey, all classes, meat only, cooked, roasted	64.88	170	29.32	4.97	0.00	0.0	0.00								1.459	1.115	1.501	76
300	Raisins, seeded	16.57	296	2.52	0.54	78.47	6.8									0.178	0.022	0.159	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
301	Bay leaf (Spices,)	5.44	313	7.61	8.36	74.97	26.3									2.280	1.640	2.290	0
302	Buckwheat groats, roasted, dry	8.41	346	11.73	2.71	74.95	10.3									0.591	0.828	0.828	0
303	Millet, raw	8.67	378	11.02	4.22	72.85	8.5									0.723	0.773	2.134	0
304	Triticale	10.51	336	13.05	2.09	72.13										0.366	0.211	0.913	0
305	Allspice, ground ( Spices,)	8.46	263	6.09	8.69	72.12	21.6									2.550	0.660	2.360	0
306	Buckwheat	9.75	343	13.25	3.40	71.50	10.0									0.741	1.040	1.039	0
307	Savory, ground (Spices,)	9.00	272	6.73	5.91	68.73	45.7									3.260			0
308	Cardamom (Spices,)	8.28	311	10.76	6.70	68.47	28.0									0.680	0.870	0.430	0
309	Oats	8.22	389	16.89	6.90	66.27	10.6									1.217	2.178	2.535	0
310	Saffron (Spices,)	11.90	310	11.43	5.85	65.37	3.9									1.586	0.429	2.067	0
311	Quinoa, uncooked	13.28	368	14.12	6.07	64.16	7.0								52.22	0.706	1.613	3.292	0
312	French, mature seeds, raw (Beans,)	10.77	343	18.81	2.02	64.11	25.2									0.221	0.138	1.207	0
313	Rosemary, dried (Spices,)	9.31	331	4.88	15.22	64.06	42.6									7.371	3.014	2.339	0
314	Adzuki, mature seeds, raw (Beans,)	13.44	329	19.87	0.53	62.90	12.7									0.191			0
315	Pigeon peas (red gram), mature seeds, raw	10.59	343	21.70	1.49	62.78	15.0									0.330	0.012	0.814	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
316	Small white, mature seeds, raw (Beans,)	11.71	336	21.11	1.18	62.25	24.9									0.304	0.102	0.507	0
317	Yardlong beans, mature seeds, raw	8.43	347	24.33	1.31	61.91	11.0									0.339	0.114	0.565	0
318	Mothbeans, mature seeds, raw	9.68	343	22.94	1.61	61.52										0.364	0.129	0.750	0
319	Hyacinth beans, mature seeds, raw	9.38	344	23.90	1.39	60.76										0.288			0
320	Yellow, mature seeds, raw (Beans,)	11.10	345	22.00	2.60	60.70	25.1									0.671	0.226	1.118	0
321	Cranberry (roman), mature seeds, raw (Beans,)	12.39	335	23.03	1.23	60.05	24.7									0.316	0.106	0.527	0
322	Lentils, pink, raw	11.79	345	24.95	2.17	59.15	10.8									0.379	0.500	1.137	0
323	Mungo beans, mature seeds, raw	10.80	341	25.21	1.64	58.99	18.3									0.114	0.085	1.071	0
324	Fenugreek seed (Spices,)	8.84	323	23.00	6.41	58.35	24.6									1.460			0
325	Sisymbrium sp. seeds, whole, dried (Seeds,)	6.10	318	12.14	4.60	58.26										0.902	1.486	2.023	0
326	Dill seed (Spices,)	7.70	305	15.98	14.54	55.17	21.1									0.730	9.410	1.010	0
327	Coriander seed (Spices,)	8.86	298	12.37	17.77	54.99	41.9									0.990	13.580	1.750	0
328	Mace, ground (Spices,)	8.17	475	6.71	32.38	50.50	20.2									9.510	11.170	4.390	0
329	Tarragon, dried (Spices,)	7.74	295	22.77	7.24	50.22	7.4									1.881	0.474	3.698	0
330	Anise seed ( Spices,)	9.54	337	17.60	15.9	50.02	14.6									0.586	9.780	3.150	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
331	Chervil, dried (Spices,)	7.20	237	23.20	3.9	49.10	11.3									0.169	1.399	1.800	0
332	Chestnuts, chinese, raw (Nuts,)	43.95	224	4.20	1.11	49.07										0.164	0.581	0.288	0
333	Breadnuttree seeds, raw (Seeds,)	45.00	217	5.97	0.99	46.28										0.267	0.126	0.527	0
334	Chestnuts, european, raw, unpeeled (Nuts,)	48.65	213	2.42	2.26	45.54	8.1									0.425	0.780	0.894	0
335	Chia seeds, dried (Seeds,)	4.90	490	15.62	30.75	43.85	37.7									3.176	2.115	23.335	0
336	Wheat, sprouted	47.75	198	7.49	1.27	42.53	1.1									0.206	0.151	0.557	0
337	Acorns, raw (Nuts,)	27.9	387	6.15	23.86	40.75										3.102	15.109	4.596	0
338	Lupins, mature seeds, raw	10.44	371	36.17	9.74	40.38										1.156	3.940	2.439	0
339	Ginkgo nuts, raw (Nuts,)	55.20	182	4.32	1.68	37.60										0.319	0.619	0.618	0
340	Chestnuts, japanese, raw (Nuts,)	61.41	154	2.25	0.53	34.91										0.078	0.278	0.138	0
341	Safflower seed kernels, dried (Seeds,)	5.62	517	16.18	38.45	34.29										3.682	4.848	28.223	0
342	Sapotes, (marmalade plum), raw	62.43	134	2.12	0.60	33.76	2.6												0
343	Chestnuts, chinese, boiled and steamed (Nuts,)	61.57	153	2.88	0.76	33.64										0.112	0.399	0.197	0
344	Beechnuts, dried (Nuts,)	6.60	576	6.20	50.00	33.50										5.719	21.892	20.089	0
345	Persimmons, native, raw	64.40	127	0.80	0.40	33.50													0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
346	Kamut, cooked	61.42	146	6.45	0.91	30.46	3.9												0
347	Breadfruit seeds, raw (Seeds,)	56.27	191	7.40	5.59	29.24	5.2									1.509	0.712	2.977	0
348	Rice, white, medium-grain, cooked	68.61	130	2.38	0.21	28.59	0.3									0.057	0.065	0.056	0
349	Chestnuts, european, boiled and steamed (Nuts,)	68.15	131	2.00	1.38	27.76										0.260	0.476	0.545	0
350	Peas, mature seeds, sprouted, raw	62.27	124	8.80	0.68	27.11										0.124	0.061	0.326	0
351	Durian, raw or frozen	64.99	147	1.47	5.33	27.09	3.8												0
352	Beans, small white, mature seeds, cooked, boiled, without salt	63.24	142	8.97	0.64	25.81	10.4									0.166	0.056	0.276	0
353	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	62.98	144	9.16	1.08	25.27	10.4									0.279	0.094	0.466	0
354	Custard-apple, (bullock's-heart), raw	71.50	101	1.70	0.60	25.20	2.4									0.231			0
355	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	66.29	128	7.52	0.10	24.77	7.3									0.036			0
356	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	64.65	136	9.34	0.46	24.46	10.0									0.119	0.040	0.199	0
357	French, mature seeds, cooked, boiled, without salt (Beans,)	66.57	129	7.05	0.76	24.02	9.4									0.083	0.052	0.453	0
358	Jackfruit, raw	73.23	94	1.47	0.30	24.01	1.6									0.063	0.044	0.086	0
359	Black, mature seeds, cooked, boiled, without salt (Beans,)	65.74	132	8.86	0.54	23.71										0.139	0.047	0.231	0
360	Sugar-apples, (sweetsop), raw	73.23	94	2.06	0.29	23.64	4.4									0.048	0.114	0.040	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
361	Sugar-apples, (sweetsop), raw	73.23	94	2.06	0.29	23.64	4.4									0.048	0.114	0.040	0
362	Wasabi, root, raw	69.11	109	4.80	0.63	23.54	7.8												0
363	Rice, brown, medium	72.96	112	2.32	0.83	23.51	1.8									0.165	0.300	0.296	0
364	Lentils, sprouted, raw	67.34	106	8.96	0.55	22.14										0.057	0.104	0.219	0
365	Cottonseed kernels, roasted (glandless) (Seeds,)	4.65	506	32.59	36.29	21.90	5.5									9.699	6.919	18.068	0
366	Quinoa, cooked	71.61	120	4.40	1.92	21.30	2.8								17.63				0
367	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	69.00	118	8.33	0.45	21.09	7.0									0.140	0.021	0.187	0
368	Yardlong beans, mature seeds, cooked, boiled, without salt	68.80	118	8.29	0.45	21.09	3.8									0.116	0.039	0.193	0
369	Mothbeans, mature seeds, cooked, boiled, without salt	69.23	117	7.81	0.55	20.96										0.124	0.044	0.256	0
370	Hyacinth beans, mature seeds, cooked, boiled, without salt	69.13	117	8.14	0.58	20.70										0.099			0
371	Arrowhead, raw	72.48	99	5.33	0.29	20.23													0
372	Jujube, raw	77.86	79	1.20	0.20	20.23													0
373	Sapodilla, raw	78.00	830	0.44	1.10	19.96	5.3									0.194	0.521	0.011	0
374	Crabapples, raw	78.94	76	0.40	0.30	19.95										0.048	0.012	0.088	0
375	Pine nuts, pinyon, dried (Nuts,)	5.90	629	11.57	60.98	19.30	10.7									9.377	22.942	25.668	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
376	Elderberries, raw	79.8	73	0.66	0.50	18.40	7.0									0.023	0.080	0.247	0
377	Hickorynuts, dried (Nuts,)	2.65	657	12.72	64.37	18.25	6.4									7.038	32.611	21.886	0
378	Fava, in pod, raw (Beans,)	72.60	88	7.92	0.73	17.63										0.118	0.104	0.342	0
379	Chicory roots, raw	80.00	73	1.40	0.20	17.51										0.048	0.004	0.087	0
380	Guavas, strawberry, raw	80.66	69	0.58	0.60	17.36	5.4									0.172	0.055	0.253	0
381	Lotus seeds, raw (Seeds,)	77.00	89	4.13	0.53	17.28										0.088	0.104	0.312	0
382	Lotus root, raw	79.10	74	2.60	0.10	17.23	4.9									0.030	0.020	0.020	0
383	Mountain yam, hawaii, raw	81.44	67	1.34	0.10	16.31										0.022	0.004	0.045	0
384	Mouse nuts, seedlings (Alaska Native)	73.00	104	7.30	1.10	16.30
385	Mouse nuts, roots (Alaska Native)	77.20	81	3.90	0.10	16.10
386	Java-plum, (jambolan), raw	83.13	60	0.72	0.23	15.56													0
387	Currants, european black, raw	81.96	63	1.40	0.41	15.38										0.034	0.058	0.179	0
388	Watermelon seed kernels, dried (Seeds,)	5.05	557	28.33	47.37	15.31										9.779	7.407	28.094	0
389	Quinces, raw	83.80	57	0.40	0.10	15.30	1.9									0.010	0.036	0.050
390	Longans, raw	82.75	60	1.31	0.10	15.14	1.1												0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
391	Winged, mature seeds, cooked, boiled, without salt (Beans,)	67.19	147	10.62	5.84	14.94										0.825	2.153	1.551	0
392	Peppermint, fresh	78.65	70	3.75	0.94	14.89	8.0									0.246	0.033	0.508	0
393	Squash, winter, acorn, cooked, baked, without salt	82.90	56	1.12	0.14	14.58	4.4									0.029	0.010	0.059	0
394	Carissa, (natal-plum), raw	84.17	62	0.50	1.30	13.63													0
395	Arrowroot, raw	80.75	65	4.24	0.20	13.39	1.3									0.039	0.004	0.092	0
396	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	81.17	71	4.07	0.29	13.33	3.6									0.066	0.016	0.139	0
397	Chestnuts, japanese, boiled and steamed (Nuts,)	86.03	56	0.82	0.19	12.64										0.028	0.101	0.050	0
398	Mammy-apple, (mamey), raw	86.20	51	0.50	0.50	12.50	3.0									0.136	0.205	0.079	0
399	Cranberries, wild, bush, raw (Alaska Native)	86.00	55	1.10	0.20	12.30	6.7
400	Loquats, raw	86.73	47	0.43	0.20	12.14	1.7									0.040	0.008	0.091	0
401	Butternuts, dried (Nuts,)	3.34	612	24.90	56.98	12.05	4.7									1.306	10.425	42.741	0
402	Roselle, raw	86.58	49	0.96	0.64	11.31													0
403	Groundcherries, (cape-gooseberries or poha), raw	85.40	53	1.90	0.70	11.20													0
404	Squash, winter, hubbard, cooked, baked, without salt	85.10	50	2.48	0.62	10.81										0.128	0.046	0.260	0
405	Feijoa, raw	86.60	49	1.24	0.78	10.63													0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
406	Squash, winter, butternut, cooked, baked, without salt	87.80	40	0.90	0.09	10.49	1.97									0.019	0.007	0.038	0
407	Squash, winter, acorn, raw	87.78	40	0.80	0.10	10.42	1.5									0.021	0.007	0.042	0
408	Gooseberries, raw	87.87	44	0.88	0.58	10.18	4.3									0.038	0.051	0.317	0
409	Kale, raw	84.46	50	3.30	0.70	10.01	2.0									0.091	0.052	0.338	0
410	Grapefruit, raw, pink and red, California and Arizona	89.31	37	0.50	0.10	9.69										0.014	0.013	0.024	0
411	Pummelo, raw (1)	89.10	38	0.76	0.04	9.62	1.0												0
412	Prickly pears, raw	87.55	41	0.73	0.51	9.57	3.6									0.067	0.075	0.213	0
413	Squash, winter, hubbard, raw	88.00	40	2.00	0.50	8.70										0.103	0.036	0.211	0
414	Horseradish-tree, pods, raw	88.20	37	2.10	0.20	8.53	3.2									0.033	0.102	0.003	0
415	Spearmint, fresh (1)	85.55	44	3.29	0.73	8.41	6.8									0.191	0.025	0.394	0
416	Kale, scotch, raw	87.00	42	2.80	0.60	8.32	1.7									0.078	0.045	0.289	0
417	Horseradish-tree leafy tips, raw	78.66	64	9.40	1.40	8.28	2.0												0
418	Acerola, (west indian cherry), raw	91.41	32	0.40	0.30	7.69	1.1									0.068	0.082	0.090	0
419	Pitanga, (surinam-cherry), raw	90.81	33	0.80	0.40	7.49													0
420	Lambsquarters, raw	84.3	43	4.20	0.80	7.30	4.0									0.059	0.150	0.351	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
421	Fennel, bulb, raw	90.21	31	1.24	0.20	7.29	3.1												0
422	Small white, mature seeds, raw (Beans,)	90.27	31	1.82	0.12	7.14	3.4									0.026	0.005	0.059	0
423	Dill weed, fresh	85.95	43	3.46	1.12	7.02	2.1									0.060	0.802	0.095	0
424	Squash, winter, spaghetti, raw	91.60	31	0.64	0.57	6.91										0.117	0.042	0.239	0
425	Oheloberries, raw	92.30	280	0.38	0.22	6.84													0
426	Sesbania flower, raw	91.58	27	1.28	0.04	6.73													0
427	Peppers, hungarian, raw	91.51	29	0.80	0.41	6.68										0.046	0.024	0.240	0
428	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	53.90	330	3.63	34.68	6.65	2.2									30.753	1.475	0.379	0
429	Peppers, sweet, yellow, raw	92.02	27	1.00	0.21	6.32	0.9									0.031			0
430	Rose-apples, raw	93.00	25	0.60	0.30	5.70													0
431	Kale, scotch, cooked, boiled, drained, without salt	91.20	28	1.90	0.41	5.63	1.2									0.053	0.030	0.196	0
432	Fiddlehead ferns, raw	88.68	34	4.55	0.40	5.54													0
433	Cabbage, savoy, cooked, boiled, drained, without salt	92.00	24	1.80	0.09	5.41	2.8									0.012	0.007	0.043	0
434	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	92.52	24	1.21	0.18	5.37	2.3									0.023	0.013	0.087	0
435	Milk, sheep, fluid	80.70	108	5.98	7.00	5.36	0.0									4.603	1.724	0.308	27
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
436	Broccoli, flower clusters, raw	90.69	28	2.98	0.35	5.24										0.054	0.024	0.167	0
437	Broccoli, leaves, raw	90.69	28	2.98	0.35	5.24										0.054	0.024	0.167	0
438	Sesbania flower, cooked, steamed, without salt	93.30	22	1.14	0.05	5.23													0
439	Milk, indian buffalo, fluid	83.39	97	3.75	6.89	5.18	0.0									4.597	1.787	0.146	19
440	Clam, mixed species, cooked, moist heat (Mollusks,)	63.64	148	25.55	1.95	5.13	0.0									0.188	0.172	0.552	67
441	Mollusks, oyster, Pacific, raw	82.06	81	9.45	2.30	4.95	0.00									0.510	0.358	0.894	0
442	Mollusks, oyster, eastern, wild, cooked, dry heat	83.30	72	8.25	1.90	4.80	0.0									0.550	0.230	0.809	49
443	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	89.3	33	4.83	0.58	4.72										0.083	0.045	0.318	0
444	Milk, producer, fluid, 3.7% milkfat	87.69	64	3.28	3.66	4.65	0.0									2.278	1.057	0.136	14
445	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	81.2	74	9.60	1.93	4.47										0.430	0.420	0.710	40
446	Winged beans, immature seeds, raw	87.04	49	6.95	0.87	4.31										0.238	0.250	0.186	0
447	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	93.39	22	1.86	0.32	4.10										0.039	0.024	0.185	0
448	Amaranth leaves, raw	91.69	23	2.46	0.33	4.02										0.091	0.076	0.147	0
449	Chicory, witloof, raw	94.52	17	0.90	0.10	4.00	3.1									0.024	0.002	0.044	0
450	Pilinuts-canarytree, dried (Nuts,)	2.77	719	10.80	79.55	3.98										31.184	37.229	7.605	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
451	Mustard spinach, (tendergreen), raw	92.2	22	2.20	0.30	3.90	2.8									0.015	0.138	0.057	0
452	Squash, summer, scallop, raw	94.18	18	1.20	0.20	3.84										0.041	0.015	0.084	0
453	Swamp cabbage, cooked, boiled, drained, without salt	92.93	20	2.08	0.24	3.71	1.9									0.039	0.007	0.100	0
454	Balsam-pear (bitter gourd), pods, raw	94.03	17	1.00	0.17	3.70	2.8												0
455	Butterbur, (fuki), raw	94.5	14	0.39	0.04	3.61													0
456	Radish seeds, sprouted, raw	90.07	43	3.81	2.53	3.60										0.767	0.419	1.141	0
457	Balsam-pear (bitter gourd), leafy tips, raw	89.25	30	5.30	0.69	3.29													0
458	Pumpkin flowers, raw	95.15	15	1.03	0.07	3.28										0.036	0.009	0.004	0
459	Winged beans, immature seeds, cooked, boiled, drained, without salt	90.11	38	5.31	0.66	3.21										0.181	0.189	0.142	0
460	Tomatoes, orange, raw	94.78	16	1.16	0.19	3.18	0.9									0.025	0.028	0.076	0
461	Borage, raw	93.00	21	1.80	0.70	3.06										0.170	0.211	0.109	0
462	Waxgourd, (chinese preserving melon), raw	96.10	13	0.40	0.20	3.00	2.9									0.016	0.037	0.087	0
463	Tomatoes, yellow, raw	95.28	15	0.98	0.26	2.98	0.7									0.036	0.040	0.108	0
464	Radishes, white icicle, raw	95.37	14	1.10	0.10	2.63	1.4									0.030	0.016	0.045	0
465	Seaweed, spirulina, raw	90.67	26	5.92	0.39	2.42										0.135	0.034	0.106	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
466	Pumpkin leaves, raw	92.88	19	3.15	0.40	2.33										0.207	0.052	0.022	0
467	Roe, mixed species, cooked, dry heat (Fish,)	58.63	204	28.62	8.23	1.92	0.0									1.866	2.129	3.404	479
468	Egg, turkey, whole, fresh, raw	72.50	171	13.68	11.88	1.15	0.0									3.632	4.571	1.658	933
469	Bass, fresh water, mixed species, raw (Fish,)	75.66	114	18.86	3.69	0.00	0.0									0.780	1.431	1.062	68
470	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	68.79	146	24.18	4.73	0.00	0.0									1.001	1.835	1.360	87
471	Bass, striped, cooked, dry heat (Fish,)	73.36	124	22.73	2.99	0.00	0.0									0.650	0.846	1.005	103
472	Bass, striped, raw (Fish,)	79.22	97	17.73	2.33	0.00	0.0									0.507	0.660	0.784	80
473	Bluefish, cooked, dry heat (Fish,)	62.64	159	25.69	5.44	0.00	0.0									1.172	2.297	1.358	76
474	Bluefish, raw (Fish,)	70.86	124	20.04	4.24	0.00	0.0									0.915	1.793	1.060	59
475	Buffalo, water, cooked, roasted (Game meat,)	68.81	131	26.83	1.80	0.00	0.0									0.600	0.550	0.360	61
476	Burbot, cooked, dry heat (Fish,)	73.41	115	24.76	1.04	0.00	0.0									0.209	0.170	0.381	77
477	Burbot, raw (Fish,)	79.26	90	19.31	0.81	0.00	0.0									0.163	0.133	0.297	60
478	Butterfish, cooked, dry heat (Fish,)	66.83	187	22.15	10.28	0.00	0.0												83
479	Butterfish, raw (Fish,)	74.13	146	17.28	8.02	0.00	0.0									3.380	3.380	0.590	65
480	Carp, cooked, dry heat (Fish,)	69.63	162	22.86	7.17	0.00	0.0									1.388	2.985	1.835	84
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
481	Catfish, channel, wild, cooked, dry heat (Fish,)	77.67	105	18.47	2.85	0.00	0.0									0.744	1.099	0.636	72
482	Catfish, channel, wild, raw (Fish,)	80.36	95	16.38	2.82	0.00	0.0									0.722	0.844	0.865	58
483	Cisco, raw (Fish,)	78.93	98	18.99	1.91	0.00	0.0									0.421	0.469	0.613	50
484	Deer, cooked, roasted (Game meat,)	65.23	158	30.21	3.19	0.00	0.0									1.250	0.880	0.620	112
485	Elk, cooked, roasted (Game meat,)	66.28	146	30.19	1.90	0.00	0.0									0.700	0.480	0.400	73
486	Goose, domesticated, meat only, cooked, roasted	57.23	238	28.97	12.67	0.00	0.0									4.560	4.340	1.540	96
487	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	71.69	140	26.69	2.94	0.00	0.0									0.417	0.967	0.940	41
488	Horse, cooked, roasted (Game meat,)	63.98	175	28.14	6.05	0.00	0.0									1.900	2.120	0.850	68
489	Horse, raw (Game meat,)	72.63	133	21.39	4.60	0.00	0.0									1.440	1.610	0.650	52
490	Muskrat, cooked, roasted (Game meat,)	55.58	234	30.09	11.74	0.00	0.0												121
491	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	60.61	197	29.06	8.05	0.00	0.0									2.40	2.170	1.560	82
492	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	59.62	182	25.44	8.13	0.00	0.0									1.257	2.697	3.256	71
493	Salmon, chinook, cooked, dry heat (Fish,)	65.60	231	25.72	13.38	0.00	0.0									3.214	5.742	2.662	85
494	Salmon, pink, cooked, dry heat (Fish,)	69.68	149	25.56	4.42	0.00	0.0									0.715	1.197	1.733	67
495	Sea cucumber, yane (Alaska Native)	80.70	56	13.00	0.40	0.00
496	Trout, rainbow, wild, cooked, dry heat (Fish,)	70.50	150	22.92	5.82	0.00	0.0									1.619	1.746	1.831	69
497	Filberts (see Hazelnuts)
498	Garbanzo beans (see Chickpeas)
499	Purslane, raw	93.92	16	1.30	0.10														0
500	Shallots, raw	79.8	72	2.50	0.10											0.017	0.014	0.039	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg

**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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