The Ultimate Nutrition Tables!

Stigmasterol

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


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

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


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

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

1

Celery, raw

16

0.69

0.17

2.97

1.6

0.042

0.032

0.079

0

6

 

 

 

2

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

5.440

23.319

13.455

0

5

10

198

214

3

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

571

21.35

45.97

27.65

10.3

5.555

24.216

13.899

0

4

10

199

214

4

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

597

22.09

52.83

19.29

11.8

4.047

33.658

12.649

0

4

3

110

118

5

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

3.731

30.889

12.070

0

4

5

132

 

6

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

0.379

0.500

1.137

0

4

6

47

57

7

Pecans (1)

691

9.17

71.97

13.86

9.6

6.180

40.801

21.614

0

3

5

89

102

8

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

0.014

0.275

0.040

0

3

0

2

5

9

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

710

9.50

74.27

13.55

9.4

6.283

43.957

20.572

0

2

4

78

85

10

Avocados, raw, California

167

1.96

15.41

8.64

6.8

2.126

9.799

1.816

0

2

5

76

 

11

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

6.126

8.933

47.174

0

1

7

64

72

12

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

646

15.03

62.40

17.60

9.4

4.511

46.608

8.463

0

1

6

103

110

13

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

4.464

45.652

7.920

0

1

6

89

96

14

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

0.118

0.104

0.342

0

1

3

18

22

15

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

3.368

15.004

35.077

0

0

5

103

108

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

16

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

574

29.84

49.05

14.71

6.5

8.544

15.734

19.856

0

0

3

13

 

17

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

12.061

58.877

1.502

0

0

8

108

116

18

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

718

7.79

76.08

13.38

8.0

11.947

59.275

1.498

0

0

7

107

114

19

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

0.048

0.027

0.243

0

0

1

2

3

20

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0.120

0.093

0.079

0

0

1

4

 

21

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

3.632

4.571

1.658

933

 

 

 

 

22

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

3.681

6.525

1.223

884

 

 

 

 

23

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

3.595

5.747

1.672

852

 

 

 

 

24

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

3.557

4.324

1.324

844

 

 

 

 

25

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

4.060

4.631

7.405

588

 

 

 

 

26

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

204

28.62

8.23

1.92

0.0

1.866

2.129

3.404

479

 

 

 

 

27

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

0.496

1.046

1.073

439

 

 

 

 

28

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

3.267

4.077

1.414

424

 

 

 

 

29

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

3.099

3.810

1.364

423

 

 

 

 

30

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

1.456

1.661

2.656

374

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

31

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

1.206

3.773

2.983

129

 

 

 

 

32

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0.850

1.330

1.460

121

 

 

 

 

33

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

 

 

 

121

 

 

 

 

34

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

2.070

1.890

1.350

117

 

 

 

 

35

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

1.250

0.880

0.620

112

 

 

 

 

36

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

1.700

1.330

0.620

109

 

 

 

 

37

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

124

22.73

2.99

0.00

0.0

0.650

0.846

1.005

103

 

 

 

 

38

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

 

 

 

39

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

 

 

 

40

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

 

 

 

41

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

6.870

10.250

2.520

91

 

 

 

 

42

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

 

 

 

43

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

238

26.36

13.89

0.00

0.0

4.893

5.976

1.519

88

 

 

 

 

44

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

146

24.18

4.73

0.00

0.0

1.001

1.835

1.360

87

 

 

 

 

45

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

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

291

26.42

19.71

0.00

0.0

7.770

8.460

0.710

87

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

46

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

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

2.412

2.206

0.266

86

 

 

 

 

47

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

231

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

 

 

 

48

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

165

31.02

3.57

0.00

0.0

1.010

1.240

0.770

85

 

 

 

 

49

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

9.670

12.900

3.650

84

 

 

 

 

50

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

1.388

2.985

1.835

84

 

 

 

 

51

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

roasted

197

29.80

7.78

0.00

0.0

2.190

3.030

1.660

84

 

 

 

 

52

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

238

23.77

15.13

0.00

0.0

[6.460]

[5.909]

[0.712]

83

 

 

 

 

53

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

 

 

 

83

 

 

 

 

54

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

208

28.10

9.73

0.00

0.0

2.840

3.190

2.480

82

 

 

 

 

55

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

197

29.06

8.05

0.00

0.0

2.40

2.170

1.560

82

 

 

 

 

56

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

273

25.38

18.21

0.00

0.0

7.329

8.825

0.497

82

 

 

 

 

57

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

0.507

0.660

0.784

80

 

 

 

 

58

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0.290

0.200

0.310

78

 

 

 

 

59

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

160

28.30

4.38

0.00

0.0

1.300

1.710

0.640

77

 

 

 

 

60

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

0.209

0.170

0.381

77

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

61

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

1.459

1.115

1.501

76

 

 

 

 

62

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

1.172

2.297

1.358

76

 

 

 

 

63

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0.930

1.360

0.230

75

 

 

 

 

64

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

0.700

0.480

0.400

73

 

 

 

 

65

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

105

18.47

2.85

0.00

0.0

0.744

1.099

0.636

72

 

 

 

 

66

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

182

25.44

8.13

0.00

0.0

1.257

2.697

3.256

71

 

 

 

 

67

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

150

22.92

5.82

0.00

0.0

1.619

1.746

1.831

69

 

 

 

 

68

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

114

18.86

3.69

0.00

0.0

0.780

1.431

1.062

68

 

 

 

 

69

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

1.900

2.120

0.850

68

 

 

 

 

70

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

149

25.56

4.42

0.00

0.0

0.715

1.197

1.733

67

 

 

 

 

71

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

148

25.55

1.95

5.13

0.0

0.188

0.172

0.552

67

 

 

 

 

72

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

1.083

2.328

1.431

66

 

 

 

 

73

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

3.380

3.380

0.590

65

 

 

 

 

74

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

131

26.83

1.80

0.00

0.0

0.600

0.550

0.360

61

 

 

 

 

75

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

1.282

1.182

1.637

60

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

76

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

0.163

0.133

0.297

60

 

 

 

 

77

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

0.915

1.793

1.060

59

 

 

 

 

78

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

0.722

0.844

0.865

58

 

 

 

 

79

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

139

23.45

4.30

0.00

0.0

1.054

1.581

1.273

55

 

 

 

 

80

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

0.772

0.314

0.968

53

 

 

 

 

81

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

1.440

1.610

0.650

52

 

 

 

 

82

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

0.421

0.469

0.613

50

 

 

 

 

83

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

72

8.25

1.90

4.80

0.0

0.550

0.230

0.809

49

 

 

 

 

84

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

140

26.69

2.94

0.00

0.0

0.417

0.967

0.940

41

 

 

 

 

85

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

74

9.60

1.93

4.47

 

0.430

0.420

0.710

40

 

 

 

 

86

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

0.094

0.080

0.282

34

 

 

 

 

87

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

4.603

1.724

0.308

27

 

 

 

 

88

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

4.597

1.787

0.146

19

 

 

 

 

89

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

2.009

1.658

0.497

14

 

 

 

 

90

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

2.278

1.057

0.136

14

 

 

 

0

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

91

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

2.667

1.109

0.149

11

 

 

 

 

92

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

1.865

0.812

0.195

10

 

 

 

 

93

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

1.306

10.425

42.741

0

 

 

 

 

94

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

4.899

18.764

34.071

0

 

 

 

 

95

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

582

19.33

49.80

24.07

11.1

5.219

9.505

32.884

0

 

 

 

 

96

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

3.663

7.527

28.730

0

 

 

 

 

97

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

4.517

5.982

28.569

0

 

 

 

89

98

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3.682

4.848

28.223

0

 

 

 

 

99

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

9.779

7.407

28.094

0

 

 

 

 

100

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

9.377

22.942

25.668

0

 

 

 

 

101

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

631

20.45

61.21

11.73

11.6

9.055

23.924

25.491

0

 

 

 

 

102

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

3.176

2.115

23.335

0

 

 

 

 

103

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

4.455

18.528

23.137

0

 

 

 

534

104

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7.038

32.611

21.886

0

 

 

 

 

105

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

6.957

18.759

21.773

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

106

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

8.659

16.242

20.976

0

 

 

 

 

107

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

15.137

24.548

20.577

0

 

 

 

 

108

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

5.719

21.892

20.089

0

 

 

 

 

109

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

9.699

6.919

18.068

0

 

 

 

 

110

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

6.893

24.640

15.694

0

 

 

 

 

111

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

6.834

24.429

15.559

0

 

 

 

220

112

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

1.989

22.518

10.088

0

 

 

 

118

113

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

3.260

2.750

8.370

0

 

 

 

83

114

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2.100

1.230

8.320

0

 

 

 

175

115

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

7.783

23.797

7.845

0

 

 

 

 

116

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

574

15.31

46.35

32.69

3.0

9.157

27.317

7.836

0

 

 

 

158

117

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

31.184

37.229

7.605

0

 

 

 

 

118

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

2.953

3.574

7.458

0

 

 

 

83

119

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

5.438

1.471

7.088

0

 

 

 

256

120

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

1.460

19.83

5.390

0

 

 

 

118

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

121

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

3.102

15.109

4.596

0

 

 

 

 

122

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

0.529

0.940

4.405

0

 

 

 

60

123

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

9.510

11.170

4.390

0

 

 

 

73

124

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

2.190

15.930

3.720

0

 

 

 

60

125

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

1.881

0.474

3.698

0

 

 

 

81

126

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

0.706

1.613

3.292

0

 

 

 

 

127

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

1.535

14.040

3.279

0

 

 

 

68

128

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

0.620

7.125

3.272

0

 

 

 

76

129

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

0.586

9.780

3.150

0

 

 

 

 

130

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

1.509

0.712

2.977

0

 

 

 

 

131

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

1.459

1.685

2.778

0

 

 

 

24

132

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

364

19.30

6.04

60.65

17.4

0.626

1.358

2.694

0

 

 

 

35

133

Curry powder  (Spices,)

 

325

12.66

13.81

58.15

33.2

2.237

5.551

2.557

0

 

 

 

72

134

Oats

389

16.89

6.90

66.27

10.6

1.217

2.178

2.535

0

 

 

 

 

135

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

0.617

1.009

2.513

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

136

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

1.156

3.940

2.439

0

 

 

 

 

137

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

2.550

0.660

2.360

0

 

 

 

61

138

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

7.371

3.014

2.339

0

 

 

 

58

139

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

2.280

1.640

2.290

0

 

 

 

 

140

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

3.120

1.660

2.180

0

 

 

 

82

141

Millet, raw

378

11.02

4.22

72.85

8.5

0.723

0.773

2.134

0

 

 

 

 

142

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

1.586

0.429

2.067

0

 

 

 

 

143

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

318

12.14

4.60

58.26

 

0.902

1.486

2.023

0

 

 

 

 

144

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

0.169

1.399

1.800

0

 

 

 

 

145

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

7.030

1.870

1.760

0

 

 

 

244

146

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.990

13.580

1.750

0

 

 

 

46

147

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

1.960

5.513

1.676

0

 

 

 

 

148

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

147

10.62

5.84

14.94

 

0.825

2.153

1.551

0

 

 

 

 

149

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

1.551

0.716

1.369

0

 

 

 

203

150

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0.406

0.445

1.258

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

151

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0.221

0.138

1.207

0

 

 

 

 

152

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

2.730

0.470

1.190

0

 

 

 

163

153

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

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

0.269

0.583

1.156

0

 

 

 

 

154

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

0.767

0.419

1.141

0

 

 

 

 

155

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

0.980

1.010

1.130

0

 

 

 

92

156

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0.671

0.226

1.118

0

 

 

 

 

157

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

0.114

0.085

1.071

0

 

 

 

 

158

Buckwheat

343

13.25

3.40

71.50

10.0

0.741

1.040

1.039

0

 

 

 

 

159

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

0.730

9.410

1.010

0

 

 

 

124

160

Triticale

336

13.05

2.09

72.13

 

0.366

0.211

0.913

0

 

 

 

 

161

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

0.425

0.780

0.894

0

 

 

 

22

162

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

0.510

0.358

0.894

0

 

 

 

 

163

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

0.354

0.013

0.873

0

 

 

 

 

164

Wheat, soft white

340

10.69

1.99

75.36

12.7

0.368

0.227

0.837

0

 

 

 

 

165

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0.591

0.828

0.828

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

166

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

0.330

0.012

0.814

0

 

 

 

 

167

Rye

338

10.34

1.63

75.86

15.1

0.197

0.208

0.767

0

 

 

 

 

168

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

0.364

0.129

0.750

0

 

 

 

 

169

Wild rice, raw

357

14.73

1.08

74.90

6.2

0.156

0.159

0.676

0

 

 

 

 

170

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0.289

0.178

0.656

0

 

 

 

 

171

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

 

 

124

172

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

 

 

124

173

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

0.319

0.619

0.618

0

 

 

 

 

174

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0.366

0.123

0.610

0

 

 

 

 

175

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

0.909

5.071

0.586

0

 

 

 

 

176

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

0.339

0.114

0.565

0

 

 

 

 

177

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

0.244

0.149

0.560

0

 

 

 

 

178

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0.182

0.347

0.559

0

 

 

 

 

179

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0.206

0.151

0.557

0

 

 

 

 

180

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

0.260

0.476

0.545

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

181

Breadnuttree seeds, raw  (Seeds,)

217

5.97

0.99

46.28

 

0.267

0.126

0.527

0

 

 

 

 

182

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

335

23.03

1.23

60.05

24.7

0.316

0.106

0.527

0

 

 

 

 

183

Lentils, raw

353

25.80

1.06

60.08

30.5

0.156

0.189

0.516

0

 

 

 

 

184

Millet, cooked

119

3.51

1.00

23.67

1.3

0.172

0.184

0.508

0

 

 

 

 

185

Peppermint, fresh

70

3.75

0.94

14.89

8.0

0.246

0.033

0.508

0

 

 

 

13

186

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0.304

0.102

0.507

0

 

 

 

 

187

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

0.161

0.242

0.495

0

 

 

 

135

188

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

0.325

0.432

0.487

0

 

 

 

 

189

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0.356

0.053

0.477

0

 

 

 

 

190

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

144

9.16

1.08

25.27

10.4

0.279

0.094

0.466

0

 

 

 

 

191

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

129

7.05

0.76

24.02

9.4

0.083

0.052

0.453

0

 

 

 

 

192

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0.680

0.870

0.430

0

 

 

 

46

193

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

0.198

0.050

0.419

0

 

 

 

 

194

Tomatillos, raw

32

0.96

1.02

5.84

1.9

0.139

0.155

0.417

0

 

 

 

 

195

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

0.059

0.086

0.411

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

196

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

0.069

0.056

0.409

0

 

 

 

 

197

Guavas, common, raw

68

2.55

0.95

14.32

5.4

0.272

0.087

0.401

0

 

 

 

 

198

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

0.191

0.025

0.394

0

 

 

 

10

199

Basil, fresh

23

3.15

0.64

2.65

1.6

0.041

0.088

0.389

0

 

 

 

 

200

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

0.348

0.161

0.384

0

 

 

 

23

201

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

330

3.63

34.68

6.65

2.2

30.753

1.475

0.379

0

 

 

 

 

202

Raspberries, raw

52

1.20

0.65

11.94

6.5

0.019

0.064

0.375

0

 

 

 

 

203

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

29.698

1.425

0.366

0

 

 

 

47

204

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0.219

0.074

0.364

0

 

 

 

 

205

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

0.059

0.150

0.351

0

 

 

 

 

206

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

25.940

3.220

0.350

0

 

 

 

62

207

Kale, raw

50

3.30

0.70

10.01

2.0

0.091

0.052

0.338

0

 

 

 

 

208

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

0.124

0.061

0.326

0

 

 

 

 

209

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0.180

0.327

0.323

0

 

 

 

 

210

Arugula, raw

25

2.58

0.66

3.65

1.6

0.086

0.049

0.319

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

211

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

0.062

0.033

0.319

0

 

 

 

 

212

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

without salt

33

4.83

0.58

4.72

 

0.083

0.045

0.318

0

 

 

 

 

213

Gooseberries, raw

44

0.88

0.58

10.18

4.3

0.038

0.051

0.317

0

 

 

 

 

214

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

361

7.90

1.07

80.02

19.2

0.147

0.196

0.316

0

 

 

 

 

215

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

0.088

0.104

0.312

0

 

 

 

 

216

Taro leaves, raw

42

4.98

0.74

6.70

3.7

0.151

0.060

0.307

0

 

 

 

 

217

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

0.170

0.014

0.306

0

 

 

 

 

218

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0.165

0.300

0.296

0

 

 

 

 

219

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

0.078

0.045

0.289

0

 

 

 

 

220

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

0.164

0.581

0.288

0

 

 

 

 

221

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

0.029

0.047

0.287

0

 

 

 

 

222

Blackberries, raw

43

1.39

0.49

9.61

5.3

0.014

0.047

0.280

0

 

 

 

 

223

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

salt (Beans,)

127

8.67

0.50

22.80

6.4

0.073

0.039

0.278

0

 

 

 

 

224

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

142

8.97

0.64

25.81

10.4

0.166

0.056

0.276

0

 

 

 

 

225

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

0.146

0.012

0.262

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

226

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

230

2.29

23.84

5.54

2.2

21.140

1.014

0.261

0

 

 

 

1

227

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

50

2.48

0.62

10.81

 

0.128

0.046

0.260

0

 

 

 

 

228

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

0.124

0.044

0.256

0

 

 

 

 

229

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

0.172

0.055

0.253

0

 

 

 

 

230

Garlic, raw

149

6.36

0.50

33.06

2.1

0.089

0.011

0.249

0

 

 

 

 

231

Elderberries, raw

73

0.66

0.50

18.40

7.0

0.023

0.080

0.247

0

 

 

 

 

232

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

0.046

0.024

0.240

0

 

 

 

 

233

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

0.117

0.042

0.239

0

 

 

 

 

234

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

0.042

0.024

0.239

0

 

 

 

 

235

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

143

9.01

0.65

26.22

9.0

0.136

0.133

0.235

0

 

 

 

 

236

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

132

8.86

0.54

23.71

 

0.139

0.047

0.231

0

 

 

 

 

237

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

0.057

0.104

0.219

0

 

 

 

 

238

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

0.130

0.58

0.218

0

 

 

 

 

239

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0.093

0.057

0.214

0

 

 

 

 

240

Prickly pears, raw

41

0.73

0.51

9.57

3.6

0.067

0.075

0.213

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

241

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0.049

0.050

0.213

0

 

 

 

 

242

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

0.103

0.036

0.211

0

 

 

 

 

243

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

149

9.06

0.49

27.91

5.3

0.126

0.042

0.210

0

 

 

 

 

244

Mulberries, raw

43

1.44

0.39

9.80

1.7

0.027

0.041

0.207

0

 

 

 

 

245

Collards, raw

30

2.45

0.42

5.69

3.6

0.055

0.030

0.201

0

 

 

 

 

246

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0.050

0.000

0.200

0

 

 

 

 

247

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

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0.119

0.040

0.199

0

 

 

 

 

248

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

0.112

0.399

0.197

0

 

 

 

 

249

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

28

1.90

0.41

5.63

1.2

0.053

0.030

0.196

0

 

 

 

 

250

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

118

8.29

0.45

21.09

3.8

0.116

0.039

0.193

0

 

 

 

 

251

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

0.052

0.030

0.193

0

 

 

 

 

252

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0.140

0.021

0.187

0

 

 

 

 

253

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

0.238

0.250

0.186

0

 

 

 

 

254

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

without salt (Beans,)

22

1.86

0.32

4.10

 

0.039

0.024

0.185

0

 

 

 

 

255

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

0.019

0.030

0.184

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

256

Currants, zante, dried

283

4.08

0.27

74.08

6.8

0.028

0.047

0.180

0

 

 

 

 

257

Currants, european black, raw

 

63

1.40

0.41

15.38

 

0.034

0.058

0.179

0

 

 

 

 

258

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

0.047

0.026

0.173

0

 

 

 

 

259

Kumquats, raw

71

1.88

0.86

15.90

6.5

0.103

0.154

0.171

0

 

 

 

 

260

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

261

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

262

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

61

1.50

0.30

14.15

1.8

0.040

0.004

0.166

0

 

 

 

 

263

Spinach, raw

23

2.86

0.39

3.63

2.2

0.063

0.010

0.165

0

 

 

 

9

264

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

salt

110

7.60

0.40

19.65

5.4

0.066

0.079

0.164

0

 

 

 

 

265

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

salt

110

7.60

0.40

19.65

5.4

0.066

0.079

0.164

0

 

 

 

 

266

Pimento, canned

23

1.10

0.30

5.10

1.9

0.045

0.020

0.161

0

 

 

 

9

267

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

0.039

0.012

0.160

0

 

 

 

 

268

Raisins, seeded

296

2.52

0.54

78.47

6.8

0.178

0.022

0.159

0

 

 

 

 

269

Strawberries, raw

32

0.67

0.30

7.68

2.0

0.015

0.043

0.155

0

 

 

 

12

270

Ginger root, raw

80

1.82

0.75

17.77

2.0

0.203

0.154

0.154

0

 

 

 

15

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

271

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

salt

123

6.81

0.32

23.64

5.3

0.073

0.019

0.154

0

 

 

 

 

272

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

0.062

0.023

0.153

0

 

 

 

24

273

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

139

9.73

0.35

25.09

6.3

0.091

0.031

0.152

0

 

 

 

 

274

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

15

1.14

0.36

2.69

1.0

0.072

0.029

0.151

0

 

 

 

 

275

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

0.090

0.032

0.150

0

 

 

 

 

276

Amaranth leaves, raw

23

2.46

0.33

4.02

 

0.091

0.076

0.147

0

 

 

 

 

277

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

0.028

0.047

0.146

0

 

 

 

 

278

Figs, raw

74

0.75

0.30

19.18

2.9

0.060

0.066

0.144

0

 

 

 

31

279

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

38

5.31

0.66

3.21

 

0.181

0.189

0.142

0

 

 

 

 

280

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

liquids (Beans,)

71

4.07

0.29

13.33

3.6

0.066

0.016

0.139

0

 

 

 

 

281

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0.043

0.000

0.139

0

 

 

 

 

282

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

0.078

0.278

0.138

0

 

 

 

 

283

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0.151

0.019

0.135

0

 

 

 

 

284

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

0.069

0.007

0.134

0

 

 

 

19

285

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

0.047

0.028

0.133

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

286

Litchis, raw

66

0.83

0.44

16.53

1.3

0.099

0.120

0.132

0

 

 

 

 

287

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

20

0.91

0.31

4.31

1.4

0.064

0.023

0.131

0

 

 

 

 

288

Chicory greens, raw

23

1.70

0.30

4.70

4.0

0.073

0.006

0.131

0

 

 

 

 

289

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

27

0.66

0.26

6.46

1.4

0.062

0.022

0.126

0

 

 

 

 

290

Parsley, raw

36

2.97

0.79

6.33

3.3

0.132

0.295

0.124

0

 

 

 

5

291

Turnip greens, raw

32

1.50

0.30

7.13

3.2

0.070

0.020

0.120

0

 

 

 

12

292

Carrots, raw

41

0.93

0.24

9.58

2.8

0.037

0.014

0.117

0

 

 

 

 

293

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

 

13

1.35

0.22

2.23

1.1

0.029

0.008

0.117

0

 

 

 

 

294

Nectarines, raw

44

10.06

0.32

10.55

1.7

0.025

0.088

0.113

0

 

 

 

 

295

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

without salt

31

0.81

0.20

7.62

1.0

0.027

0.003

0.111

0

 

 

 

 

296

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

0.061

0.025

0.110

0

 

 

 

 

297

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

0.023

0.014

0.110

0

 

 

 

 

298

Radicchio, raw

23

1.43

0.25

4.48

0.9

0.060

0.010

0.110

0

 

 

 

 

299

Borage, raw

21

1.80

0.70

3.06

 

0.170

0.211

0.109

0

 

 

 

 

300

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

0.021

0.011

0.109

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

301

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0.036

0.040

0.108

0

 

 

 

6

302

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

0.135

0.034

0.106

0

 

 

 

 

303

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

0.114

0.014

0.102

0

 

 

 

 

304

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

0.039

0.007

0.100

0

 

 

 

 

305

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

0.027

0.015

0.096

0

 

 

 

 

306

Dill weed, fresh

43

3.46

1.12

7.02

2.1

0.060

0.802

0.095

0

 

 

 

 

307

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

0.044

0.020

0.093

0

 

 

 

 

308

Arrowroot, raw

65

4.24

0.20

13.39

1.3

0.039

0.004

0.092

0

 

 

 

 

309

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

0.053

0.015

0.091

0

 

 

 

 

310

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

0.084

0.011

0.091

0

 

 

 

 

311

Loquats, raw

47

0.43

0.20

12.14

1.7

0.040

0.008

0.091

0

 

 

 

2

312

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

0.068

0.082

0.090

0

 

 

 

 

313

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

0.068

0.082

0.090

0

 

 

 

 

314

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0.030

0.030

0.090

0

 

 

 

 

315

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

0.044

0.016

0.089

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

316

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

0.039

0.011

0.089

0

 

 

 

 

317

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

0.030

0.006

0.089

0

 

 

 

 

318

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

14

0.40

0.20

3.04

1.0

0.016

0.037

0.088

0

 

 

 

 

319

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

0.017

0.028

0.088

0

 

 

 

 

320

Crabapples, raw

76

0.40

0.30

19.95

 

0.048

0.012

0.088

0

 

 

 

 

321

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0.016

0.037

0.087

0

 

 

 

 

322

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

freshly harvest, raw

24

1.21

0.18

5.37

2.3

0.023

0.013

0.087

0

 

 

 

11

323

Endive, raw

17

1.25

0.20

3.35

3.1

0.048

0.004

0.087

0

 

 

 

 

324

Chicory roots, raw

73

1.40

0.20

17.51

 

0.048

0.004

0.087

0

 

 

 

 

325

Peaches, raw

39

0.91

0.25

9.54

1.5

0.019

0.067

0.086

0

 

 

 

10

326

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

0.063

0.044

0.086

0

 

 

 

 

327

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

0.041

0.015

0.084

0

 

 

 

 

328

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

0.028

0.031

0.083

0

 

 

 

7

329

Taro, raw

112

1.50

0.20

26.46

4.1

0.041

0.016

0.083

0

 

 

 

19

330

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

0.093

0.013

0.082

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

331

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

0.020

0.006

0.082

0

 

 

 

38

332

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

0.051

0.003

0.081

0

 

 

 

10

333

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

0.021

0.012

0.080

0

 

 

 

 

334

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

0.136

0.205

0.079

0

 

 

 

 

335

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0.026

0.003

0.078

0

 

 

 

 

336

Apricots, raw

 

48

1.40

0.39

11.12

2.0

0.027

0.170

0.077

0

 

 

 

18

337

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

salt

 

12

1.56

0.16

1.78

1.0

0.021

0.012

0.077

0

 

 

 

 

338

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0.077

0.088

0.076

0

 

 

 

 

339

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

0.025

0.028

0.076

0

 

 

 

4

340

Eggplant, raw

24

1.01

0.19

5.70

3.4

0.034

0.016

0.076

0

 

 

 

7

341

Yam, raw

118

1.53

0.17

27.88

4.1

0.037

0.006

0.076

0

 

 

 

10

342

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

0.040

0.030

0.075

0

 

 

 

7

343

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

32

1.83

0.19

7.34

2.6

0.032

0.027

0.074

0

 

 

 

 

344

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

0.018

0.006

0.074

0

 

 

 

10

345

Bananas, raw

89

1.09

0.33

22.84

2.6

0.112

0.032

0.073

0

 

 

 

16

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

346

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

0.030

0.040

0.070

0

 

 

 

 

347

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

0.027

0.003

0.070

0

 

 

 

 

348

Soursop, raw

66

1.00

0.30

16.84

3.3

0.051

0.090

0.069

0

 

 

 

 

349

Plantains, raw

122

1.30

0.37

31.89

2.3

0.143

0.032

0.069

0

 

 

 

 

350

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

0.345

0.246

0.068

0

 

 

 

26

351

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0.048

0.034

0.066

0

 

 

 

 

352

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

0.039

0.060

0.065

0

 

 

 

 

353

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

0.023

0.007

0.065

0

 

 

 

 

354

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

0.028

0.035

0.064

0

 

 

 

 

355

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

0.036

0.005

0.064

0

 

 

 

 

356

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

0.088

0.053

0.062

0

 

 

 

 

357

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

0.058

0.008

0.062

0

 

 

 

9

358

Beets, raw

 

43

1.61

0.17

9.56

2.8

0.027

0.032

0.060

0

 

 

 

25

359

Tamarinds, raw

239

2.80

0.60

62.50

5.1

0.272

0.181

0.059

0

 

 

 

 

360

Burdock root, raw

72

1.53

0.15

17.34

3.3

0.025

0.037

0.059

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

361

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

56

1.12

0.14

14.58

4.4

0.029

0.010

0.059

0

 

 

 

 

362

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

0.026

0.005

0.059

0

 

 

 

 

363

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

0.026

0.005

0.059

0

 

 

 

 

364

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

0.038

0.003

0.059

0

 

 

 

 

365

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

0.015

0.138

0.057

0

 

 

 

 

366

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0.28

0.010

0.057

0

 

 

 

 

367

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0.057

0.065

0.056

0

 

 

 

 

368

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0.012

0.049

0.055

0

 

 

 

 

369

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0.023

0.035

0.055

0

 

 

 

 

370

Limes, raw

30

0.70

0.20

10.54

2.8

0.022

0.019

0.055

0

 

 

 

 

371

Cranberries, raw

46

0.39

0.13

12.2

4.6

0.011

0.018

0.055

0

 

 

 

 

372

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

 

 

 

373

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

 

 

 

374

Turnips, raw

28

0.90

0.10

6.43

1.8

0.011

0.006

0.053

0

 

 

 

7

375

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

0.038

0.047

0.052

0

 

 

 

12

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

376

Mangos, raw

 

65

0.51

0.27

17.00

1.8

0.066

0.101

0.051

0

 

 

 

 

377

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

0.028

0.101

0.050

0

 

 

 

 

378

Watermelon, raw

30

0.61

0.15

7.55

0.4

0.016

0.037

0.050

0

 

 

 

2

379

Asparagus, raw

20

2.20

0.12

3.88

2.1

0.040

0.000

0.050

0

 

 

 

24

380

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

0.013

0.007

0.049

0

 

 

 

 

381

Radishes, raw

16

0.68

0.10

3.40

1.6

0.032

0.017

0.048

0

 

 

 

7

382

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

seedless), raw

69

0.72

0.16

18.10

0.9

0.054

0.007

0.048

0

 

 

 

4

383

Parsnips, raw

75

1.20

0.30

17.99

4.9

0.050

0.112

0.047

0

 

 

 

 

384

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0.050

0.112

0.047

0

 

 

 

 

385

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

0.247

0.098

0.047

0

 

 

 

 

386

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

0.012

0.110

0.046

0

 

 

 

 

387

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

0.045

0.028

0.046

0

 

 

 

 

388

Beet greens, raw

22

2.20

0.13

4.33

3.7

0.020

0.026

0.046

0

 

 

 

21

389

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0.030

0.017

0.045

0

 

 

 

 

390

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0.030

0.016

0.045

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

391

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0.022

0.004

0.045

0

 

 

 

 

392

Plums, raw

46

0.70

0.28

11.42

1.4

0.017

0.134

0.044

0

 

 

 

 

393

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

0.024

0.002

0.044

0

 

 

 

 

394

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

0.020

0.037

0.043

0

 

 

 

4

395

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

24

1.80

0.09

5.41

2.8

0.012

0.007

0.043

0

 

 

 

 

396

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

29

1.51

0.09

6.94

2.6

0.011

0.007

0.043

0

 

 

 

 

397

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

0.021

0.005

0.043

0

 

 

 

 

398

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

0.021

0.007

0.042

0

 

 

 

 

399

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

0.021

0.007

0.042

0

 

 

 

 

400

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0.008

0.005

0.042

0

 

 

 

 

401

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0.014

0.002

0.042

0

 

 

 

 

402

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

 

 

 

403

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

 

 

 

404

Shallots, raw

72

2.50

0.10

 

 

0.017

0.014

0.039

0

 

 

 

5

405

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0.025

0.002

0.039

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

406

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0.025

0.002

0.039

0

 

 

 

 

407

Mustard greens, raw

26

2.7

0.20

4.90

3.3

0.010

0.092

0.038

0

 

 

 

 

408

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

40

0.90

0.09

10.49

1.97

0.019

0.007

0.038

0

 

 

 

 

409

Raisins, seedless

299

3.07

0.46

79.18

3.7

0.58

0.051

0.037

0

 

 

 

 

410

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0.050

0.070

0.034

0

 

 

 

 

411

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

0.037

0.005

0.032

0

 

 

 

14

412

Papayas, raw

39

0.61

0.14

9.81

1.8

0.043

0.038

0.031

0

 

 

 

 

413

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

0.017

0.030

0.031

0

 

 

 

24

414

Pears, raw

58

0.38

0.12

15.46

3.1

0.006

0.026

0.029

0

 

 

 

8

415

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

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

20

1.88

0.08

4.13

2.1

0.012

0.016

0.028

0

 

 

 

 

416

Okra, raw

31

2.00

0.10

7.03

3.2

0.026

0.017

0.027

0

 

 

 

24

417

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0.014

0.013

0.024

0

 

 

 

 

418

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

0.000

0.019

0.023

0

 

 

 

10

419

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

0.207

0.052

0.022

0

 

 

 

 

420

Lotus root, raw

74

2.60

0.10

17.23

4.9

0.030

0.020

0.020

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

421

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

12

1.40

0.06

2.14

0.8

0.016

0.008

0.020

0

 

 

 

 

422

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0.032

0.036

0.019

0

 

 

 

 

423

Onions, raw

40

1.10

0.10

9.34

1.7

0.042

0.013

0.017

0

 

 

 

15

424

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

salt

60

5.27

0.93

11.15

2.0

0.152

0.473

0.015

0

 

 

 

 

425

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0.064

0.017

0.015

0

 

 

 

18

426

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0.021

0.014

0.014

0

 

 

 

 

427

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

0.114

0.029

0.012

0

 

 

 

 

428

Sapodilla, raw

830

0.44

1.10

19.96

5.3

0.194

0.521

0.011

0

 

 

 

 

429

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0.006

0.003

0.010

0

 

 

 

 

430

Pumpkin, raw

26

1.00

0.10

6.50

0.5

0.052

0.013

0.005

0

 

 

 

12

431

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

0.041

0.010

0.004

0

 

 

 

 

432

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

0.036

0.009

0.004

0

 

 

 

 

433

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

0.033

0.102

0.003

0

 

 

 

 

434

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0.005

0.005

0.003

0

 

 

 

 

435

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

0.013

0.002

0.003

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

436

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0.176

0.008

0.002

0

 

 

 

 

437

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

0.000

0.004

0.001

0

 

 

 

 

438

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

3.260

 

 

0

 

 

 

31

439

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

1.460

 

 

0

 

 

 

140

440

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

0.288

 

 

0

 

 

 

 

441

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

101

1.70

0.60

25.20

2.4

0.231

 

 

0

 

 

 

 

442

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

0.191

 

 

0

 

 

 

76

443

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

117

8.14

0.58

20.70

 

0.099

 

 

0

 

 

 

 

444

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

128

7.52

0.10

24.77

7.3

0.036

 

 

0

 

 

 

 

445

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

0.031

 

 

0

 

 

 

 

446

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

 

 

 

0

 

 

 

 

447

Quinoa, cooked

120

4.40

1.92

21.30

2.8

 

 

 

0

 

 

 

 

448

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

 

 

 

0

 

 

 

 

449

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

 

 

 

0

 

 

 

 

450

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

451

Spelt, cooked

127

5.50

0.85

26.44

3.9

 

 

 

0

 

 

 

 

452

Feijoa, raw

49

1.24

0.78

10.63

 

 

 

 

0

 

 

 

 

453

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

 

 

 

0

 

 

 

 

454

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

30

5.30

0.69

3.29

 

 

 

 

0

 

 

 

 

455

Roselle, raw

49

0.96

0.64

11.31

 

 

 

 

0

 

 

 

 

456

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

 

 

 

0

 

 

 

 

457

Cherimoya, raw

74

1.65

0.62

17.70

2.3

 

 

 

0

 

 

 

 

458

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

 

 

 

0

 

 

 

 

459

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

 

 

 

0

 

 

 

 

460

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

 

 

 

0

 

 

 

 

461

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

0

 

 

 

 

462

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

 

 

 

0

 

 

 

 

463

Rose-apples, raw

25

0.60

0.30

5.70

 

 

 

 

0

 

 

 

 

464

Arrowhead, raw

99

5.33

0.29

20.23

 

 

 

 

0

 

 

 

 

465

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

466

Oheloberries, raw

280

0.38

0.22

6.84

 

 

 

 

0

 

 

 

 

467

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

 

 

 

0

 

 

 

 

468

Jujube, raw

79

1.20

0.20

20.23

 

 

 

 

0

 

 

 

 

469

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

 

 

 

0

 

 

 

 

470

Purslane, raw

16

1.30

0.10

 

 

 

 

 

0

 

 

 

 

471

Longans, raw

60

1.31

0.10

15.14

1.1

 

 

 

0

 

 

 

 

472

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

 

 

 

0

 

 

 

 

473

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

 

 

 

0

 

 

 

 

474

Sesbania flower, raw

27

1.28

0.04

6.73

 

 

 

 

0

 

 

 

 

475

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

 

 

 

0

 

 

 

 

476

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

 

 

 

0

 

 

 

 

477

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

3.210

15.570

14.420

 

 

 

 

 

478

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

0.192

0.214

0.616

 

 

 

 

 

479

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

140

8.23

0.62

26.05

10.5

0.098

0.142

0.490

 

 

 

 

 

480

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

0.050

0.026

0.130

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

481

Quinces, raw

57

0.40

0.10

15.30

1.9

0.010

0.036

0.050

 

 

 

 

 

482

Rowal, raw

111

2.30

2.00

23.90

6.2

0.245

 

 

 

 

 

 

 

483

Abiyuch, raw

69

1.50

0.10

17.60

5.3

0.014

 

 

 

 

 

 

 

484

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

1.69

33.62

20.0

 

 

 

 

 

 

 

 

485

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

 

 

486

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

487

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

 

 

 

 

 

 

 

 

488

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

 

 

 

 

 

 

 

 

489

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

 

 

 

 

 

 

 

 

490

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

 

 

 

 

 

 

 

 

491

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

 

 

 

 

 

 

 

 

492

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

 

 

 

 

 

 

 

 

493

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

 

 

 

 

 

 

 

 

494

Dates, medjool

277

1.81

0.15

74.97

6.7

 

 

 

 

 

 

 

 

495

Clementines, raw

47

0.85

0.15

12.02

1.7

 

 

 

 

 

 

 

 

496

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

 

 

 

 

 

 

 

 

497

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

 

 

 

 

 

 

 

 

498

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg




Alphabetical List of Whole Foods and their Nutrients
A-Blueberries Bluefish-Cashew Catfish-Crabapples Cranberries-Goose Gooseberries-Lettuce
Lima-Mustard Navy-Pineapple Pink-Safflower Saffron-Strawberries Sugar-apples-Yellow

 

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


     

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