The Ultimate Nutrition Tables!

Sugars Total

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

Currants, zante, dried

19.21

283

4.08

0.27

74.08

6.8

67.28

 

 

 

 

 

 

 

0.028

0.047

0.180

0

 

2

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

 

 

 

 

 

 

3

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

 

4

Raisins, golden seedless

14.97

302

3.39

0.46

79.52

4.0

59.19

 

 

 

 

 

 

 

0.151

0.019

0.135

0

 

5

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

 

6

Tamarinds, raw

31.40

239

2.80

0.60

62.50

5.1

57.40

 

 

 

 

 

 

 

0.272

0.181

0.059

0

 

7

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

 

8

Nutmeg, ground (Spices,)

6.23

525

5.84

36.31

49.29

20.8

28.49

 

 

 

 

 

 

 

25.940

3.220

0.350

0

 

9

Figs, raw

79.11

74

0.75

0.30

19.18

2.9

16.26

 

 

 

 

 

 

 

0.060

0.066

0.144

0

 

10

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

 

11

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

 

12

Litchis, raw

81.76

66

0.83

0.44

16.53

1.3

15.23

 

 

 

 

 

 

 

0.099

0.120

0.132

0

 

13

Plantains, raw

65.28

122

1.30

0.37

31.89

2.3

15.00

 

 

 

 

 

 

 

0.143

0.032

0.069

0

 

14

Mangos, raw

 

81.71

65

0.51

0.27

17.00

1.8

14.80

 

 

 

 

 

 

 

0.066

0.101

0.051

0

 

15

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

 

 

 

 

 

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

Pomegranates, raw (1)

77.93

83

1.67

1.17

18.70

4.0

13.67

 

 

 

 

 

 

 

0.120

0.093

0.079

0

 

17

Soursop, raw

81.16

66

1.00

0.30

16.84

3.3

13.54

 

 

 

 

 

 

 

0.051

0.090

0.069

0

 

18

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

 

19

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

 

20

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

 

21

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

 

22

Breadfruit, raw

70.65

103

1.07

0.23

27.12

4.9

11.0

 

 

 

 

 

 

 

0.048

0.034

0.066

0

 

23

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

 

24

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

 

25

Pepper, red or cayenne

8.05

318

12.01

17.27

56.63

27.2

10.34

 

 

 

 

 

 

 

3.260

2.750

8.370

0

 

26

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

 

27

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

 

 

 

 

 

28

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

 

29

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

 

30

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

 

 

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

Jerusalem-artichokes, raw

78.01

73

2.00

0.01

17.44

1.6

9.60

 

 

 

 

 

 

 

0.000

0.004

0.001

0

 

32

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

 

 

 

 

 

 

33

Kumquats, raw

80.85

71

1.88

0.86

15.90

6.5

9.36

 

 

 

 

 

 

 

0.103

0.154

0.171

0

 

34

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

 

35

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

 

 

 

 

 

36

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

 

37

Guavas, common, raw

80.80

68

2.55

0.95

14.32

5.4

8.92

 

 

 

 

 

 

 

0.272

0.087

0.401

0

 

38

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

 

 

 

 

39

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

 

40

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

 

41

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

 

42

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

 

 

 

 

 

 

43

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

 

 

44

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

 

45

Mulberries, raw

87.68

43

1.44

0.39

9.80

1.7

8.10

 

 

 

 

 

 

 

0.027

0.041

0.207

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

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

 

47

Beets, cooked, boiled, drained

87.06

44

1.68

0.18

9.96

2.0

7.96

 

 

 

 

 

 

 

0.028

0.035

0.064

0

 

48

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

 

49

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

 

50

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

 

51

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

 

52

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

 

53

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

 

54

Pears, asian, raw

88.25

42

0.50

0.23

10.65

3.6

7.05

 

 

 

 

 

 

 

0.012

0.049

0.055

0

 

55

Milk, human, mature, fluid

87.50

70

1.03

4.38

6.89

0.0

6.89

 

 

 

 

 

 

 

2.009

1.658

0.497

14

 

56

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

 

57

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

 

58

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

 

59

Beets, raw

 

87.58

43

1.61

0.17

9.56

2.8

6.76

 

 

 

 

 

 

 

0.027

0.032

0.060

0

 

60

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

 

 

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

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

 

 

 

 

 

62

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

 

63

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

 

64

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

 

65

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

 

66

Papayas, raw

88.83

39

0.61

0.14

9.81

1.8

5.90

 

 

 

 

 

 

 

0.043

0.038

0.031

0

 

67

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

 

68

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

 

69

Casaba, raw (Melon,)

91.85

28

1.11

0.10

658

0.9

5.69

 

 

 

 

 

 

 

0.025

0.002

0.039

0

 

70

Casaba, raw (Melons,)

91.85

28

1.11

0.10

6.58

0.9

5.69

 

 

 

 

 

 

 

0.025

0.002

0.039

0

 

71

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

 

 

 

 

 

 

72

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

 

73

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

 

74

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

 

75

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

 

 

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

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

 

77

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

 

78

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

 

79

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

 

80

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

 

81

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

 

82

Parsnips, raw

79.53

75

1.20

0.30

17.99

4.9

4.80

 

 

 

 

 

 

 

0.050

0.112

0.047

0

 

83

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

 

84

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

 

85

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

 

86

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

 

87

Milk, goat, fluid

87.03

69

3.56

4.14

4.45

0.0

4.45

 

 

 

 

 

 

 

2.667

1.109

0.149

11

 

88

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

 

89

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

 

90

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

 

 

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

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

 

92

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

 

93

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

 

94

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

 

95

Marjoram, dried (Spices,)

7.64

271

12.66

7.04

60.56

40.3

4.09

 

 

 

 

 

 

 

0.529

0.940

4.405

0

 

96

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

 

97

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

 

98

Carambola, (starfruit), raw

91.38

31

1.04

0.33

6.73

2.8

3.98

 

 

 

 

 

 

 

0.019

0.030

0.184

0

 

99

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

 

100

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

 

101

Tomatillos, raw

91.63

32

0.96

1.02

5.84

1.9

3.93

 

 

 

 

 

 

 

0.139

0.155

0.417

0

 

102

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

 

103

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

 

104

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

 

105

Turnips, raw

91.87

28

0.90

0.10

6.43

1.8

3.80

 

 

 

 

 

 

 

0.011

0.006

0.053

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

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

 

107

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

 

108

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

 

109

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

 

 

 

 

 

110

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

 

111

Peppers, jalapeno, raw

91.69

30

1.35

00.62

5.90

2.80

3.46

 

 

 

 

 

 

 

0.062

0.033

0.319

0

 

112

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

 

113

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

 

 

 

 

 

114

Tapioca, pearl, dry

10.99

358

0.19

0.02

88.69

0.9

3.35

 

 

 

 

 

 

 

0.005

0.005

0.003

0

 

115

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

 

116

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

 

117

Corn, sweet, white, raw

75.96

86

3.22

1.18

19.02

2.7

3.22

 

 

 

 

 

 

 

0.182

0.347

0.559

0

 

118

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

 

119

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

 

120

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

 

121

Taro leaves, raw

85.66

42

4.98

0.74

6.70

3.7

3.01

 

 

 

 

 

 

 

0.151

0.060

0.307

0

 

122

Pigeonpeas, immature seeds, raw

65.88

136

7.20

1.64

23.88

5.1

3.00

 

 

 

 

 

 

 

0.354

0.013

0.873

0

 

123

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

 

124

Bamboo shoots, raw

91.0

27

2.60

0.30

5.20

2.2

3.00

 

 

 

 

 

 

 

0.069

0.007

0.134

0

 

125

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

 

126

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

 

127

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

 

128

Burdock root, raw

80.09

72

1.53

0.15

17.34

3.3

2.90

 

 

 

 

 

 

 

0.025

0.037

0.059

0

 

129

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

 

130

Curry powder  (Spices,)

 

9.52

325

12.66

13.81

58.15

33.2

2.76

0.62

1.14

0.79

0.00

0.00

0.21

 

2.237

5.551

2.557

0

 

131

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

 

132

Pimento, canned

93.10

23

1.10

0.30

5.10

1.9

2.71

 

 

 

 

 

 

 

0.045

0.020

0.161

0

 

133

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

 

134

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

 

135

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

 

 

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

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

 

137

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

 

138

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

 

139

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

 

140

Lemons, raw, without peel

 

88.98

29

1.10

0.30

9.32

2.8

2.50

 

 

 

 

 

 

 

0.039

0.011

0.089

0

 

141

Radishes, oriental, raw

94.62

18

0.60

0.10

4.10

1.6

2.50

 

 

 

 

 

 

 

0.030

0.017

0.045

0

 

142

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

 

143

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

 

144

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

 

145

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

 

146

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

 

147

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

 

148

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

 

149

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

 

150

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

 

 

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

Eggplant, raw

92.41

24

1.01

0.19

5.70

3.4

2.325

 

 

 

 

 

 

 

0.034

0.016

0.076

0

 

152

Cabbage, savoy, raw

91.00

27

2.00

0.10

6.10

3.1

2.27

 

 

 

 

 

 

 

0.013

0.007

0.049

0

 

153

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

 

154

Cumin seed (Spices,)

8.06

375

17.81

22.27

44.24

10.5

2.25

 

 

 

 

 

 

 

1.535

14.040

3.279

0

 

155

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

 

156

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

 

157

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

 

158

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

 

159

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

 

160

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

 

161

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

 

162

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

 

163

Arugula, raw

91.71

25

2.58

0.66

3.65

1.6

2.05

 

 

 

 

 

 

 

0.086

0.049

0.319

0

 

164

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

 

165

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

 

 

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

Pepper, banana, raw

91.81

27

1.66

0.45

5.35

3.4

1.95

 

 

 

 

 

 

 

0.048

0.027

0.243

0

 

167

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

 

168

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

 

169

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

 

170

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

 

171

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

 

172

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

 

173

Yambean (jicama), raw

90.07

38

0.72

0.09

8.82

4.9

1.80

 

 

 

 

 

 

 

0.021

0.005

0.043

0

 

174

Mushrooms, portabella, grilled

 

91.20

26

2.50

0.20

5.07

1.5

1.80

 

 

 

 

 

 

 

0.026

0.003

0.078

0

 

175

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

 

176

Thyme, dried (Spices,)

7.79

276

9.11

7.43

63.94

37.0

1.71

 

 

 

 

 

 

 

2.730

0.470

1.190

0

 

177

Sage, ground (Spices,)

7.96

315

10.63

12.75

60.73

40.3

1.71

 

 

 

 

 

 

 

7.030

1.870

1.760

0

 

178

Ginger root, raw

78.89

80

1.82

0.75

17.77

2.0

1.70

 

 

 

 

 

 

 

0.203

0.154

0.154

0

 

179

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

 

180

Limes, raw

88.26

30

0.70

0.20

10.54

2.8

1.69

 

 

 

 

 

 

 

0.022

0.019

0.055

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

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

 

182

Chayote, fruit, raw

94.24

19

0.82

0.13

4.51

1.7

1.66

 

 

 

 

 

 

 

0.28

0.010

0.057

0

 

183

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

 

184

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

 

185

Mustard greens, raw

90.8

26

2.7

0.20

4.90

3.3

1.60

 

 

 

 

 

 

 

0.010

0.092

0.038

0

 

186

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

 

187

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

 

188

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

 

189

Snap, green, raw (Beans,)

90.27

31

1.82

0.12

7.13

3.4

1.40

 

 

 

 

 

 

 

0.026

0.005

0.059

0

 

190

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

 

191

Pumpkin, raw

91.6

26

1.00

0.10

6.50

0.5

1.36

 

 

 

 

 

 

 

0.052

0.013

0.005

0

 

192

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

 

193

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

 

194

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

 

195

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

 

 

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

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

 

197

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

 

198

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

 

199

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

 

200

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

 

201

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

 

202

Chard, swiss, raw

92.66

19

1.80

0.20

3.74

1.6

1.10

 

 

 

 

 

 

 

0.030

0.040

0.070

0

 

203

Garlic, raw

58.58

149

6.36

0.50

33.06

2.1

1.00

 

 

 

 

 

 

 

0.089

0.011

0.249

0

 

204

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

 

205

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

 

206

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

 

207

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

 

208

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

 

209

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

 

210

Coriander (cilantro) leaves, raw

92.21

23

2.13

0.52

3.67

2.8

0.87

 

 

 

 

 

 

 

0.014

0.275

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

 

211

Parsley, raw

87.71

36

2.97

0.79

6.33

3.3

0.85

 

 

 

 

 

 

 

0.132

0.295

0.124

0

 

212

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

 

213

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

 

214

Barley, pearled, raw

10.09

352

9.91

1.16

77.72

15.6

0.80

 

 

 

 

 

 

 

0.244

0.149

0.560

0

 

215

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

 

216

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

 

217

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

 

218

Dandelion greens, raw

85.6

45

2.70

0.70

9.20

3.5

0.71

 

 

 

 

 

 

 

0.170

0.014

0.306

0

 

219

Chicory greens, raw

92.00

23

1.70

0.30

4.70

4.0

0.70

 

 

 

 

 

 

 

0.073

0.006

0.131

0

 

220

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

 

221

Celery seed (Spices,)

6.04

392

18.07

25.27

41.35

11.8

0.67

 

 

 

 

 

 

 

2.190

15.930

3.720

0

 

222

Seaweed, wakame, raw

79.99

45

3.03

0.64

9.14

0.5

0.65

 

 

 

 

 

 

 

0.130

0.58

0.218

0

 

223

Pepper, black (Spices,)

10.51

255

10.95

3.26

64.81

26.5

0.64

 

 

 

 

 

 

 

0.980

1.010

1.130

0

 

224

Caraway seed (Spices,)

9.87

333

19.77

14.59

49.9

38.0

0.64

 

 

 

 

 

 

 

0.620

7.125

3.272

0

 

225

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

 

 

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

Irishmoss, raw (Seaweed,)

81.34

49

1.51

0.16

12.29

1.3

0.61

 

 

 

 

 

 

 

0.033

0.015

0.055

0

 

227

Seaweed, irishmoss, raw

81.34

49

1.51

0.16

12.29

1.3

0.61

 

 

 

 

 

 

 

0.033

0.015

0.055

0

 

228

Seaweed, kelp, raw

81.58

43

1.68

0.56

9.57

1.3

0.60

 

 

 

 

 

 

 

0.247

0.098

0.047

0

 

229

Radicchio, raw

93.14

23

1.43

0.25

4.48

0.9

0.60

 

 

 

 

 

 

 

0.060

0.010

0.110

0

 

230

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

 

231

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

 

232

Yam, raw

69.60

118

1.53

0.17

27.88

4.1

0.50

 

 

 

 

 

 

 

0.037

0.006

0.076

0

 

233

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

 

234

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

 

235

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

 

236

Seaweed, laver, raw

85.03

35

5.81

0.28

5.11

0.3

0.49

 

 

 

 

 

 

 

0.061

0.025

0.110

0

 

237

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

 

238

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

 

 

 

 

 

239

Collards, raw

90.55

30

2.45

0.42

5.69

3.6

0.46

 

 

 

 

 

 

 

0.055

0.030

0.201

0

 

240

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

 

 

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

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

 

242

Wheat, soft white

10.42

340

10.69

1.99

75.36

12.7

0.41

 

 

 

 

 

 

 

0.368

0.227

0.837

0

 

243

Wheat, soft red winter

12.17

331

10.35

1.56

74.24

12.5

0.41

 

 

 

 

 

 

 

0.289

0.178

0.656

0

 

244

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

 

245

Taro, raw

70.64

112

1.50

0.20

26.46

4.1

0.40

 

 

 

 

 

 

 

0.041

0.016

0.083

0

 

246

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

 

247

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

 

 

248

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

 

 

249

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

 

250

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

 

251

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

 

252

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

 

253

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

 

254

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

 

255

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

 

 

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

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

 

257

Barley, pearled, cooked

68.80

123

2.26

0.44

28.22

3.8

0.28

 

 

 

 

 

 

 

0.093

0.057

0.214

0

 

258

Seaweed, agar, raw

91.32

26

0.54

0.03

6.75

0.5

0.28

 

 

 

 

 

 

 

0.006

0.003

0.010

0

 

259

Endive, raw

93.79

17

1.25

0.20

3.35

3.1

0.25

 

 

 

 

 

 

 

0.048

0.004

0.087

0

 

260

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

 

261

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

 

262

Millet, cooked

71.41

119

3.51

1.00

23.67

1.3

0.13

 

 

 

 

 

 

 

0.172

0.184

0.508

0

 

263

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

 

264

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

 

265

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

 

266

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

 

267

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

 

268

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

 

269

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

 

270

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

 

 

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

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

 

272

Anchovy, european, raw (Fish,)

73.37

131

20.35

4.84

0.00

0.0

0.00

 

 

 

 

 

 

 

1.282

1.182

1.637

60

 

273

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

 

274

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

 

275

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

 

276

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

 

277

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

 

278

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

 

279

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

 

280

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

 

281

Carp, raw (Fish,)

76.31

127

17.83

5.60

0.00

0.0

0.00

 

 

 

 

 

 

 

1.083

2.328

1.431

66

 

282

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

 

283

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

 

284

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

 

285

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

 

 

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

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

 

287

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

 

288

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

 

289

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

 

290

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

 

291

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

 

292

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

 

293

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

 

294

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

 

295

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

 

296

Raisins, seeded

16.57

296

2.52

0.54

78.47

6.8

 

 

 

 

 

 

 

 

0.178

0.022

0.159

0

 

297

Bay leaf (Spices,)

5.44

313

7.61

8.36

74.97

26.3

 

 

 

 

 

 

 

 

2.280

1.640

2.290

0

 

298

Buckwheat groats, roasted, dry

8.41

346

11.73

2.71

74.95

10.3

 

 

 

 

 

 

 

 

0.591

0.828

0.828

0

 

299

Millet, raw

8.67

378

11.02

4.22

72.85

8.5

 

 

 

 

 

 

 

 

0.723

0.773

2.134

0

 

300

Triticale

10.51

336

13.05

2.09

72.13

 

 

 

 

 

 

 

 

 

0.366

0.211

0.913

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

Allspice, ground ( Spices,)

8.46

263

6.09

8.69

72.12

21.6

 

 

 

 

 

 

 

 

2.550

0.660

2.360

0

 

302

Buckwheat

9.75

343

13.25

3.40

71.50

10.0

 

 

 

 

 

 

 

 

0.741

1.040

1.039

0

 

303

Savory, ground (Spices,)

9.00

272

6.73

5.91

68.73

45.7

 

 

 

 

 

 

 

 

3.260

 

 

0

 

304

Cardamom (Spices,)

8.28

311

10.76

6.70

68.47

28.0

 

 

 

 

 

 

 

 

0.680

0.870

0.430

0

 

305

Oats

8.22

389

16.89

6.90

66.27

10.6

 

 

 

 

 

 

 

 

1.217

2.178

2.535

0

 

306

Saffron (Spices,)

11.90

310

11.43

5.85

65.37

3.9

 

 

 

 

 

 

 

 

1.586

0.429

2.067

0

 

307

Quinoa, uncooked

13.28

368

14.12

6.07

64.16

7.0

 

 

 

 

 

 

 

52.22

0.706

1.613

3.292

0

 

308

French, mature seeds, raw (Beans,)

10.77

343

18.81

2.02

64.11

25.2

 

 

 

 

 

 

 

 

0.221

0.138

1.207

0

 

309

Rosemary, dried (Spices,)

9.31

331

4.88

15.22

64.06

42.6

 

 

 

 

 

 

 

 

7.371

3.014

2.339

0

 

310

Adzuki, mature seeds, raw (Beans,)

13.44

329

19.87

0.53

62.90

12.7

 

 

 

 

 

 

 

 

0.191

 

 

0

 

311

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

 

312

Small white, mature seeds, raw (Beans,)

11.71

336

21.11

1.18

62.25

24.9

 

 

 

 

 

 

 

 

0.304

0.102

0.507

0

 

313

Yardlong beans, mature seeds, raw

8.43

347

24.33

1.31

61.91

11.0

 

 

 

 

 

 

 

 

0.339

0.114

0.565

0

 

314

Mothbeans, mature seeds, raw

9.68

343

22.94

1.61

61.52

 

 

 

 

 

 

 

 

 

0.364

0.129

0.750

0

 

315

Hyacinth beans, mature seeds, raw

9.38

344

23.90

1.39

60.76

 

 

 

 

 

 

 

 

 

0.288

 

 

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

Yellow, mature seeds, raw (Beans,)

11.10

345

22.00

2.60

60.70

25.1

 

 

 

 

 

 

 

 

0.671

0.226

1.118

0

 

317

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

12.39

335

23.03

1.23

60.05

24.7

 

 

 

 

 

 

 

 

0.316

0.106

0.527

0

 

318

Lentils, pink, raw

11.79

345

24.95

2.17

59.15

10.8

 

 

 

 

 

 

 

 

0.379

0.500

1.137

0

 

319

Mungo beans, mature seeds, raw

 

10.80

341

25.21

1.64

58.99

18.3

 

 

 

 

 

 

 

 

0.114

0.085

1.071

0

 

320

Fenugreek seed (Spices,)

8.84

323

23.00

6.41

58.35

24.6

 

 

 

 

 

 

 

 

1.460

 

 

0

 

321

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

6.10

318

12.14

4.60

58.26

 

 

 

 

 

 

 

 

 

0.902

1.486

2.023

0

 

322

Dill seed (Spices,)

7.70

305

15.98

14.54

55.17

21.1

 

 

 

 

 

 

 

 

0.730

9.410

1.010

0

 

323

Coriander seed (Spices,)

8.86

298

12.37

17.77

54.99

41.9

 

 

 

 

 

 

 

 

0.990

13.580

1.750

0

 

324

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

 

 

325

Mace, ground (Spices,)

8.17

475

6.71

32.38

50.50

20.2

 

 

 

 

 

 

 

 

9.510

11.170

4.390

0

 

326

Tarragon, dried (Spices,)

7.74

295

22.77

7.24

50.22

7.4

 

 

 

 

 

 

 

 

1.881

0.474

3.698

0

 

327

Anise seed ( Spices,)

 

9.54

337

17.60

15.9

50.02

14.6

 

 

 

 

 

 

 

 

0.586

9.780

3.150

0

 

328

Chervil, dried (Spices,)

7.20

237

23.20

3.9

49.10

11.3

 

 

 

 

 

 

 

 

0.169

1.399

1.800

0

 

329

Chestnuts, chinese, raw (Nuts,)

43.95

224

4.20

1.11

49.07

 

 

 

 

 

 

 

 

 

0.164

0.581

0.288

0

 

330

Breadnuttree seeds, raw  (Seeds,)

45.00

217

5.97

0.99

46.28

 

 

 

 

 

 

 

 

 

0.267

0.126

0.527

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

Chestnuts, european, raw, unpeeled (Nuts,)

48.65

213

2.42

2.26

45.54

8.1

 

 

 

 

 

 

 

 

0.425

0.780

0.894

0

 

332

Chia seeds, dried (Seeds,)

4.90

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

3.176

2.115

23.335

0

 

333

Wheat, sprouted

47.75

198

7.49

1.27

42.53

1.1

 

 

 

 

 

 

 

 

0.206

0.151

0.557

0

 

334

Acorns, raw (Nuts,)

27.9

387

6.15

23.86

40.75

 

 

 

 

 

 

 

 

 

3.102

15.109

4.596

0

 

335

Lupins, mature seeds, raw

10.44

371

36.17

9.74

40.38

 

 

 

 

 

 

 

 

 

1.156

3.940

2.439

0

 

336

Ginkgo nuts, raw (Nuts,)

55.20

182

4.32

1.68

37.60

 

 

 

 

 

 

 

 

 

0.319

0.619

0.618

0

 

337

Chestnuts, japanese, raw (Nuts,)

61.41

154

2.25

0.53

34.91

 

 

 

 

 

 

 

 

 

0.078

0.278

0.138

0

 

338

Safflower seed kernels, dried (Seeds,)

5.62

517

16.18

38.45

34.29

 

 

 

 

 

 

 

 

 

3.682

4.848

28.223

0

 

339

Sapotes, (marmalade plum), raw

62.43

134

2.12

0.60

33.76

2.6

 

 

 

 

 

 

 

 

 

 

 

0

 

340

Chestnuts, chinese, boiled and steamed (Nuts,)

61.57

153

2.88

0.76

33.64

 

 

 

 

 

 

 

 

 

0.112

0.399

0.197

0

 

341

Beechnuts, dried (Nuts,)

6.60

576

6.20

50.00

33.50

 

 

 

 

 

 

 

 

 

5.719

21.892

20.089

0

 

342

Persimmons, native, raw

64.40

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

 

 

0

 

343

Kamut, cooked

 

61.42

146

6.45

0.91

30.46

3.9

 

 

 

 

 

 

 

 

 

 

 

0

 

344

Breadfruit seeds, raw (Seeds,)

56.27

191

7.40

5.59

29.24

5.2

 

 

 

 

 

 

 

 

1.509

0.712

2.977

0

 

345

Rice, white, medium-grain, cooked

68.61

130

2.38

0.21

28.59

0.3

 

 

 

 

 

 

 

 

0.057

0.065

0.056

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

Chestnuts, european, boiled and steamed (Nuts,)

68.15

131

2.00

1.38

27.76

 

 

 

 

 

 

 

 

 

0.260

0.476

0.545

0

 

347

Peas, mature seeds, sprouted, raw

62.27

124

8.80

0.68

27.11

 

 

 

 

 

 

 

 

 

0.124

0.061

0.326

0

 

348

Durian, raw or frozen

64.99

147

1.47

5.33

27.09

3.8

 

 

 

 

 

 

 

 

 

 

 

0

 

349

Spelt, cooked

66.56

127

5.50

0.85

26.44

3.9

 

 

 

 

 

 

 

19.57

 

 

 

0

 

350

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

 

351

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

 

352

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

71.50

101

1.70

0.60

25.20

2.4

 

 

 

 

 

 

 

 

0.231

 

 

0

 

353

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

66.29

128

7.52

0.10

24.77

7.3

 

 

 

 

 

 

 

 

0.036

 

 

0

 

354

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

 

355

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

 

356

Jackfruit, raw

 

73.23

94

1.47

0.30

24.01

1.6

 

 

 

 

 

 

 

 

0.063

0.044

0.086

0

 

357

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

65.74

132

8.86

0.54

23.71

 

 

 

 

 

 

 

 

 

0.139

0.047

0.231

0

 

358

Sugar-apples, (sweetsop), raw

73.23

94

2.06

0.29

23.64

4.4

 

 

 

 

 

 

 

 

0.048

0.114

0.040

0

 

359

Sugar-apples, (sweetsop), raw

73.23

94

2.06

0.29

23.64

4.4

 

 

 

 

 

 

 

 

0.048

0.114

0.040

0

 

360

Wasabi, root, raw

69.11

109

4.80

0.63

23.54

7.8

 

 

 

 

 

 

 

 

 

 

 

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

Rice, brown, medium

72.96

112

2.32

0.83

23.51

1.8

 

 

 

 

 

 

 

 

0.165

0.300

0.296

0

 

362

Lentils, sprouted, raw

67.34

106

8.96

0.55

22.14

 

 

 

 

 

 

 

 

 

0.057

0.104

0.219

0

 

363

Cottonseed kernels, roasted (glandless) (Seeds,)

4.65

506

32.59

36.29

21.90

5.5

 

 

 

 

 

 

 

 

9.699

6.919

18.068

0

 

364

Quinoa, cooked

71.61

120

4.40

1.92

21.30

2.8

 

 

 

 

 

 

 

17.63

 

 

 

0

 

365

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

 

366

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

 

367

Mothbeans, mature seeds, cooked, boiled, without salt

 

69.23

117

7.81

0.55

20.96

 

 

 

 

 

 

 

 

 

0.124

0.044

0.256

0

 

368

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

69.13

117

8.14

0.58

20.70

 

 

 

 

 

 

 

 

 

0.099

 

 

0

 

369

Arrowhead, raw

72.48

99

5.33

0.29

20.23

 

 

 

 

 

 

 

 

 

 

 

 

0

 

370

Jujube, raw

77.86

79

1.20

0.20

20.23

 

 

 

 

 

 

 

 

 

 

 

 

0

 

371

Sapodilla, raw

78.00

830

0.44

1.10

19.96

5.3

 

 

 

 

 

 

 

 

0.194

0.521

0.011

0

 

372

Crabapples, raw

78.94

76

0.40

0.30

19.95

 

 

 

 

 

 

 

 

 

0.048

0.012

0.088

0

 

373

Pine nuts, pinyon, dried (Nuts,)

5.90

629

11.57

60.98

19.30

10.7

 

 

 

 

 

 

 

 

9.377

22.942

25.668

0

 

374

Amaranth grain, cooked

75.16

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

 

16.23

 

 

 

 

 

375

Elderberries, raw

79.8

73

0.66

0.50

18.40

7.0

 

 

 

 

 

 

 

 

0.023

0.080

0.247

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

Hickorynuts, dried (Nuts,)

2.65

657

12.72

64.37

18.25

6.4

 

 

 

 

 

 

 

 

7.038

32.611

21.886

0

 

377

Cherimoya, raw

79.39

74

1.65

0.62

17.70

2.3

 

1.30

 

 

 

 

 

 

 

 

 

0

 

378

Fava, in pod, raw (Beans,)

72.60

88

7.92

0.73

17.63

 

 

 

 

 

 

 

 

 

0.118

0.104

0.342

0

 

379

Chicory roots, raw

80.00

73

1.40

0.20

17.51

 

 

 

 

 

 

 

 

 

0.048

0.004

0.087

0

 

380

Guavas, strawberry, raw

80.66

69

0.58

0.60

17.36

5.4

 

 

 

 

 

 

 

 

0.172

0.055

0.253

0

 

381

Lotus seeds, raw (Seeds,)

77.00

89

4.13

0.53

17.28

 

 

 

 

 

 

 

 

 

0.088

0.104

0.312

0

 

382

Lotus root, raw

79.10

74

2.60

0.10

17.23

4.9

 

 

 

 

 

 

 

 

0.030

0.020

0.020

0

 

383

Mountain yam, hawaii, raw

81.44

67

1.34

0.10

16.31

 

 

 

 

 

 

 

 

 

0.022

0.004

0.045

0

 

384

Mouse nuts, seedlings (Alaska Native)

73.00

104

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

385

Mouse nuts, roots (Alaska Native)

77.20

81

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

 

 

 

 

 

386

Java-plum, (jambolan), raw

83.13

60

0.72

0.23

15.56

 

 

 

 

 

 

 

 

 

 

 

 

0

 

387

Currants, european black, raw

 

81.96

63

1.40

0.41

15.38

 

 

 

 

 

 

 

 

 

0.034

0.058

0.179

0

 

388

Watermelon seed kernels, dried (Seeds,)

5.05

557

28.33

47.37

15.31

 

 

 

 

 

 

 

 

 

9.779

7.407

28.094

0

 

389

Quinces, raw

83.80

57

0.40

0.10

15.30

1.9

 

 

 

 

 

 

 

 

0.010

0.036

0.050

 

 

390

Longans, raw

82.75

60

1.31

0.10

15.14

1.1

 

 

 

 

 

 

 

 

 

 

 

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

391

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

67.19

147

10.62

5.84

14.94

 

 

 

 

 

 

 

 

 

0.825

2.153

1.551

0

 

392

Peppermint, fresh

78.65

70

3.75

0.94

14.89

8.0

 

 

 

 

 

 

 

 

0.246

0.033

0.508

0

 

393

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

82.90

56

1.12

0.14

14.58

4.4

 

 

 

 

 

 

 

 

0.029

0.010

0.059

0

 

394

Carissa, (natal-plum), raw

84.17

62

0.50

1.30

13.63

 

 

 

 

 

 

 

 

 

 

 

 

0

 

395

Arrowroot, raw

80.75

65

4.24

0.20

13.39

1.3

 

 

 

 

 

 

 

 

0.039

0.004

0.092

0

 

396

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

liquids (Beans,)

81.17

71

4.07

0.29

13.33

3.6

 

 

 

 

 

 

 

 

0.066

0.016

0.139

0

 

397

Chestnuts, japanese, boiled and steamed (Nuts,)

86.03

56

0.82

0.19

12.64

 

 

 

 

 

 

 

 

 

0.028

0.101

0.050

0

 

398

Mammy-apple, (mamey), raw

86.20

51

0.50

0.50

12.50

3.0

 

 

 

 

 

 

 

 

0.136

0.205

0.079

0

 

399

Cranberries, wild, bush, raw (Alaska Native)

86.00

55

1.10

0.20

12.30

6.7

 

 

 

 

 

 

 

 

 

 

 

 

 

400

Loquats, raw

86.73

47

0.43

0.20

12.14

1.7

 

 

 

 

 

 

 

 

0.040

0.008

0.091

0

 

401

Butternuts, dried (Nuts,)

3.34

612

24.90

56.98

12.05

4.7

 

 

 

 

 

 

 

 

1.306

10.425

42.741

0

 

402

Roselle, raw

86.58

49

0.96

0.64

11.31

 

 

 

 

 

 

 

 

 

 

 

 

0

 

403

Groundcherries, (cape-gooseberries or poha), raw

85.40

53

1.90

0.70

11.20

 

 

 

 

 

 

 

 

 

 

 

 

0

 

404

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

85.10

50

2.48

0.62

10.81

 

 

 

 

 

 

 

 

 

0.128

0.046

0.260

0

 

405

Feijoa, raw

86.60

49

1.24

0.78

10.63

 

 

 

 

 

 

 

 

 

 

 

 

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

406

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

87.80

40

0.90

0.09

10.49

1.97

 

 

 

 

 

 

 

 

0.019

0.007

0.038

0

 

407

Squash, winter, acorn, raw

87.78

40

0.80

0.10

10.42

1.5

 

 

 

 

 

 

 

 

0.021

0.007

0.042

0

 

408

Gooseberries, raw

87.87

44

0.88

0.58

10.18

4.3

 

 

 

 

 

 

 

 

0.038

0.051

0.317

0

 

409

Kale, raw

84.46

50

3.30

0.70

10.01

2.0

 

 

 

 

 

 

 

 

0.091

0.052

0.338

0

 

410

Grapefruit, raw, pink and red, California and Arizona

89.31

37

0.50

0.10

9.69

 

 

 

 

 

 

 

 

 

0.014

0.013

0.024

0

 

411

Pummelo, raw (1)

89.10

38

0.76

0.04

9.62

1.0

 

 

 

 

 

 

 

 

 

 

 

0

 

412

Prickly pears, raw

87.55

41

0.73

0.51

9.57

3.6

 

 

 

 

 

 

 

 

0.067

0.075

0.213

0

 

413

Squash, winter, hubbard, raw

88.00

40

2.00

0.50

8.70

 

 

 

 

 

 

 

 

 

0.103

0.036

0.211

0

 

414

Horseradish-tree, pods, raw

88.20

37

2.10

0.20

8.53

3.2

 

 

 

 

 

 

 

 

0.033

0.102

0.003

0

 

415

Spearmint, fresh (1)

85.55

44

3.29

0.73

8.41

6.8

 

 

 

 

 

 

 

 

0.191

0.025

0.394

0

 

416

Kale, scotch, raw

87.00

42

2.80

0.60

8.32

1.7

 

 

 

 

 

 

 

 

0.078

0.045

0.289

0

 

417

Horseradish-tree leafy tips, raw

78.66

64

9.40

1.40

8.28

2.0

 

 

 

 

 

 

 

 

 

 

 

0

 

418

Acerola, (west indian cherry), raw

91.41

32

0.40

0.30

7.69

1.1

 

 

 

 

 

 

 

 

0.068

0.082

0.090

0

 

419

Pitanga, (surinam-cherry), raw

90.81

33

0.80

0.40

7.49

 

 

 

 

 

 

 

 

 

 

 

 

0

 

420

Lambsquarters, raw

 

84.3

43

4.20

0.80

7.30

4.0

 

 

 

 

 

 

 

 

0.059

0.150

0.351

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

421

Fennel, bulb, raw

90.21

31

1.24

0.20

7.29

3.1

 

 

 

 

 

 

 

 

 

 

 

0

 

422

Small white, mature seeds, raw (Beans,)

90.27

31

1.82

0.12

7.14

3.4

 

 

 

 

 

 

 

 

0.026

0.005

0.059

0

 

423

Dill weed, fresh

85.95

43

3.46

1.12

7.02

2.1

 

 

 

 

 

 

 

 

0.060

0.802

0.095

0

 

424

Squash, winter, spaghetti, raw

91.60

31

0.64

0.57

6.91

 

 

 

 

 

 

 

 

 

0.117

0.042

0.239

0

 

425

Oheloberries, raw

92.30

280

0.38

0.22

6.84

 

 

 

 

 

 

 

 

 

 

 

 

0

 

426

Sesbania flower, raw

91.58

27

1.28

0.04

6.73

 

 

 

 

 

 

 

 

 

 

 

 

0

 

427

Peppers, hungarian, raw

91.51

29

0.80

0.41

6.68

 

 

 

 

 

 

 

 

 

0.046

0.024

0.240

0

 

428

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

53.90

330

3.63

34.68

6.65

2.2

 

 

 

 

 

 

 

 

30.753

1.475

0.379

0

 

429

Peppers, sweet, yellow, raw

92.02

27

1.00

0.21

6.32

0.9

 

 

 

 

 

 

 

 

0.031

 

 

0

 

430

Rose-apples, raw

93.00

25

0.60

0.30

5.70

 

 

 

 

 

 

 

 

 

 

 

 

0

 

431

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

91.20

28

1.90

0.41

5.63

1.2

 

 

 

 

 

 

 

 

0.053

0.030

0.196

0

 

432

Fiddlehead ferns, raw

88.68

34

4.55

0.40

5.54

 

 

 

 

 

 

 

 

 

 

 

 

0

 

433

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

92.00

24

1.80

0.09

5.41

2.8

 

 

 

 

 

 

 

 

0.012

0.007

0.043

0

 

434

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

freshly harvest, raw

92.52

24

1.21

0.18

5.37

2.3

 

 

 

 

 

 

 

 

0.023

0.013

0.087

0

 

435

Milk, sheep, fluid

 

80.70

108

5.98

7.00

5.36

0.0

 

 

 

 

 

 

 

 

4.603

1.724

0.308

27

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

436

Broccoli, flower clusters, raw

90.69

28

2.98

0.35

5.24

 

 

 

 

 

 

 

 

 

0.054

0.024

0.167

0

 

437

Broccoli, leaves, raw

90.69

28

2.98

0.35

5.24

 

 

 

 

 

 

 

 

 

0.054

0.024

0.167

0

 

438

Sesbania flower, cooked, steamed, without salt

93.30

22

1.14

0.05

5.23

 

 

 

 

 

 

 

 

 

 

 

 

0

 

439

Milk, indian buffalo, fluid

83.39

97

3.75

6.89

5.18

0.0

 

 

 

 

 

 

 

 

4.597

1.787

0.146

19

 

440

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

63.64

148

25.55

1.95

5.13

0.0

 

 

 

 

 

 

 

 

0.188

0.172

0.552

67

 

441

Mollusks, oyster, Pacific, raw

82.06

81

9.45

2.30

4.95

0.00

 

 

 

 

 

 

 

 

0.510

0.358

0.894

0

 

442

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

83.30

72

8.25

1.90

4.80

0.0

 

 

 

 

 

 

 

 

0.550

0.230

0.809

49

 

443

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

without salt

89.3

33

4.83

0.58

4.72

 

 

 

 

 

 

 

 

 

0.083

0.045

0.318

0

 

444

Milk, producer, fluid, 3.7% milkfat

87.69

64

3.28

3.66

4.65

0.0

 

 

 

 

 

 

 

 

2.278

1.057

0.136

14

 

445

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

81.2

74

9.60

1.93

4.47

 

 

 

 

 

 

 

 

 

0.430

0.420

0.710

40

 

446

Winged beans, immature seeds, raw

87.04

49

6.95

0.87

4.31

 

 

 

 

 

 

 

 

 

0.238

0.250

0.186

0

 

447

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

without salt (Beans,)

93.39

22

1.86

0.32

4.10

 

 

 

 

 

 

 

 

 

0.039

0.024

0.185

0

 

448

Amaranth leaves, raw

91.69

23

2.46

0.33

4.02

 

 

 

 

 

 

 

 

 

0.091

0.076

0.147

0

 

449

Chicory, witloof, raw

94.52

17

0.90

0.10

4.00

3.1

 

 

 

 

 

 

 

 

0.024

0.002

0.044

0

 

450

Pilinuts-canarytree, dried (Nuts,)

2.77

719

10.80

79.55

3.98

 

 

 

 

 

 

 

 

 

31.184

37.229

7.605

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

451

Mustard spinach, (tendergreen), raw

 92.2

22

2.20

0.30

3.90

2.8

 

 

 

 

 

 

 

 

0.015

0.138

0.057

0

 

452

Squash, summer, scallop, raw

94.18

18

1.20

0.20

3.84

 

 

 

 

 

 

 

 

 

0.041

0.015

0.084

0

 

453

Swamp cabbage, cooked, boiled, drained, without salt

92.93

20

2.08

0.24

3.71

1.9

 

 

 

 

 

 

 

 

0.039

0.007

0.100

0

 

454

Balsam-pear (bitter gourd), pods, raw

94.03

17

1.00

0.17

3.70

2.8

 

 

 

 

 

 

 

 

 

 

 

0

 

455

Butterbur, (fuki), raw

94.5

14

0.39

0.04

3.61

 

 

 

 

 

 

 

 

 

 

 

 

0

 

456

Radish seeds, sprouted, raw

90.07

43

3.81

2.53

3.60

 

 

 

 

 

 

 

 

 

0.767

0.419

1.141

0

 

457

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

89.25

30

5.30

0.69

3.29

 

 

 

 

 

 

 

 

 

 

 

 

0

 

458

Pumpkin flowers, raw

95.15

15

1.03

0.07

3.28

 

 

 

 

 

 

 

 

 

0.036

0.009

0.004

0

 

459

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

90.11

38

5.31

0.66

3.21

 

 

 

 

 

 

 

 

 

0.181

0.189

0.142

0

 

460

Tomatoes, orange, raw

94.78

16

1.16

0.19

3.18

0.9

 

 

 

 

 

 

 

 

0.025

0.028

0.076

0

 

461

Borage, raw

93.00

21

1.80

0.70

3.06

 

 

 

 

 

 

 

 

 

0.170

0.211

0.109

0

 

462

Waxgourd, (chinese preserving melon), raw

96.10

13

0.40

0.20

3.00

2.9

 

 

 

 

 

 

 

 

0.016

0.037

0.087

0

 

463

Tomatoes, yellow, raw

95.28

15

0.98

0.26

2.98

0.7

 

 

 

 

 

 

 

 

0.036

0.040

0.108

0

 

464

Radishes, white icicle, raw

95.37

14

1.10

0.10

2.63

1.4

 

 

 

 

 

 

 

 

0.030

0.016

0.045

0

 

465

Seaweed, spirulina, raw

90.67

26

5.92

0.39

2.42

 

 

 

 

 

 

 

 

 

0.135

0.034

0.106

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

466

Pumpkin leaves, raw

92.88

19

3.15

0.40

2.33

 

 

 

 

 

 

 

 

 

0.207

0.052

0.022

0

 

467

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

58.63

204

28.62

8.23

1.92

0.0

 

 

 

 

 

 

 

 

1.866

2.129

3.404

479

 

468

Egg, turkey, whole, fresh, raw

72.50

171

13.68

11.88

1.15

0.0

 

 

 

 

 

 

 

 

3.632

4.571

1.658

933

 

469

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

75.66

114

18.86

3.69

0.00

0.0

 

 

 

 

 

 

 

 

0.780

1.431

1.062

68

 

470

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

68.79

146

24.18

4.73

0.00

0.0

 

 

 

 

 

 

 

 

1.001

1.835

1.360

87

 

471

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

73.36

124

22.73

2.99

0.00

0.0

 

 

 

 

 

 

 

 

0.650

0.846

1.005

103

 

472

Bass, striped, raw (Fish,)

79.22

97

17.73

2.33

0.00

0.0

 

 

 

 

 

 

 

 

0.507

0.660

0.784

80

 

473

Bluefish, cooked, dry heat (Fish,)

62.64

159

25.69

5.44

0.00

0.0

 

 

 

 

 

 

 

 

1.172

2.297

1.358

76

 

474

Bluefish, raw (Fish,)

70.86

124

20.04

4.24

0.00

0.0

 

 

 

 

 

 

 

 

0.915

1.793

1.060

59

 

475

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

68.81

131

26.83

1.80

0.00

0.0

 

 

 

 

 

 

 

 

0.600

0.550

0.360

61

 

476

Burbot, cooked, dry heat (Fish,)

73.41

115

24.76

1.04

0.00

0.0

 

 

 

 

 

 

 

 

0.209

0.170

0.381

77

 

477

Burbot, raw (Fish,)

79.26

90

19.31

0.81

0.00

0.0

 

 

 

 

 

 

 

 

0.163

0.133

0.297

60

 

478

Butterfish, cooked, dry heat (Fish,)

66.83

187

22.15

10.28

0.00

0.0

 

 

 

 

 

 

 

 

 

 

 

83

 

479

Butterfish, raw (Fish,)

74.13

146

17.28

8.02

0.00

0.0

 

 

 

 

 

 

 

 

3.380

3.380

0.590

65

 

480

Carp, cooked, dry heat (Fish,)

69.63

162

22.86

7.17

0.00

0.0

 

 

 

 

 

 

 

 

1.388

2.985

1.835

84

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

481

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

77.67

105

18.47

2.85

0.00

0.0

 

 

 

 

 

 

 

 

0.744

1.099

0.636

72

 

482

Catfish, channel, wild, raw (Fish,)

80.36

95

16.38

2.82

0.00

0.0

 

 

 

 

 

 

 

 

0.722

0.844

0.865

58

 

483

Cisco, raw (Fish,)

78.93

98

18.99

1.91

0.00

0.0

 

 

 

 

 

 

 

 

0.421

0.469

0.613

50

 

484

Deer, cooked, roasted (Game meat,)

65.23

158

30.21

3.19

0.00

0.0

 

 

 

 

 

 

 

 

1.250

0.880

0.620

112

 

485

Elk, cooked, roasted (Game meat,)

66.28

146

30.19

1.90

0.00

0.0

 

 

 

 

 

 

 

 

0.700

0.480

0.400

73

 

486

Goose, domesticated, meat only, cooked, roasted

57.23

238

28.97

12.67

0.00

0.0

 

 

 

 

 

 

 

 

4.560

4.340

1.540

96

 

487

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

71.69

140

26.69

2.94

0.00

0.0

 

 

 

 

 

 

 

 

0.417

0.967

0.940

41

 

488

Horse, cooked, roasted (Game meat,)

63.98

175

28.14

6.05

0.00

0.0

 

 

 

 

 

 

 

 

1.900

2.120

0.850

68

 

489

Horse, raw (Game meat,)

72.63

133

21.39

4.60

0.00

0.0

 

 

 

 

 

 

 

 

1.440

1.610

0.650

52

 

490

Muskrat, cooked, roasted (Game meat,)

55.58

234

30.09

11.74

0.00

0.0

 

 

 

 

 

 

 

 

 

 

 

121

 

491

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

60.61

197

29.06

8.05

0.00

0.0

 

 

 

 

 

 

 

 

2.40

2.170

1.560

82

 

492

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

59.62

182

25.44

8.13

0.00

0.0

 

 

 

 

 

 

 

 

1.257

2.697

3.256

71

 

493

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

65.60

231

25.72

13.38

0.00

0.0

 

 

 

 

 

 

 

 

3.214

5.742

2.662

85

 

494

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

69.68

149

25.56

4.42

0.00

0.0

 

 

 

 

 

 

 

 

0.715

1.197

1.733

67

 

495

Sea cucumber, yane (Alaska Native)

80.70

56

13.00

0.40

0.00

 

 

 

 

 

 

 

 

 

 

 

 

 

 

496

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

70.50

150

22.92

5.82

0.00

0.0

 

 

 

 

 

 

 

 

1.619

1.746

1.831

69

 

497

Filberts (see  Hazelnuts)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

498

Garbanzo beans (see Chickpeas)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

499

Purslane, raw

93.92

16

1.30

0.10

 

 

 

 

 

 

 

 

 

 

 

 

 

0

 

500

Shallots, raw

79.8

72

2.50

0.10

 

 

 

 

 

 

 

 

 

 

0.017

0.014

0.039

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 




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

 

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


     

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

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