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 Ê(Spices,)

 

9.52

325

12.66

13.81

58.15

33.2

2.76

0.62

1.14

0.79

0.00

0.00

0.21

 

2.237

5.551

2.557

0

 

 

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 Ê(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

Ê92.2

22

2.20

0.30

3.90

2.8

 

 

 

 

 

 

 

 

0.015

0.138

0.057

0

 

452

Squash, summer, scallop, raw

94.18

18

1.20

0.20

3.84

 

 

 

 

 

 

 

 

 

0.041

0.015

0.084

0

 

453

Swamp cabbage, cooked, boiled, drained, without salt

92.93

20

2.08

0.24

3.71

1.9

 

 

 

 

 

 

 

 

0.039

0.007

0.100

0

 

454

Balsam-pear (bitter gourd), pods, raw

94.03

17

1.00

0.17

3.70

2.8

 

 

 

 

 

 

 

 

 

 

 

0

 

455

Butterbur, (fuki), raw

94.5

14

0.39

0.04

3.61

 

 

 

 

 

 

 

 

 

 

 

 

0

 

456

Radish seeds, sprouted, raw

90.07

43

3.81

2.53

3.60

 

 

 

 

 

 

 

 

 

0.767

0.419

1.141

0

 

457

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

89.25

30

5.30

0.69

3.29

 

 

 

 

 

 

 

 

 

 

 

 

0

 

458

Pumpkin flowers, raw

95.15

15

1.03

0.07

3.28

 

 

 

 

 

 

 

 

 

0.036

0.009

0.004

0

 

459

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

90.11

38

5.31

0.66

3.21

 

 

 

 

 

 

 

 

 

0.181

0.189

0.142

0

 

460

Tomatoes, orange, raw

94.78

16

1.16

0.19

3.18

0.9

 

 

 

 

 

 

 

 

0.025

0.028

0.076

0

 

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 (seeÊ 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      


     

  © 2013-2024 Jeff Rogers. All rights reserved All rights reserved

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