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The Ultimate Nutrition Tables!

Total Lipids

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


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

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

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

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

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

31.184

37.229

7.605

0

 

 

 

 

 

2

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

 

3

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

 

4

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

 

5

Pecans (1)

691

9.17

71.97

13.86

9.6

6.180

40.801

21.614

0

3

5

89

102

 

6

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

4.899

18.764

34.071

0

 

 

 

 

 

7

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

15.137

24.548

20.577

0

 

 

 

 

 

8

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

6.126

8.933

47.174

0

1

7

64

72

 

9

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7.038

32.611

21.886

0

 

 

 

 

 

10

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

 

11

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

631

20.45

61.21

11.73

11.6

9.055

23.924

25.491

0

 

 

 

 

 

12

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

9.377

22.942

25.668

0

 

 

 

 

 

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

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

3.368

15.004

35.077

0

0

5

103

108

 

15

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

1.306

10.425

42.741

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

 

16

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

 

17

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

4.455

18.528

23.137

0

 

 

 

534

 

18

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

5.719

21.892

20.089

0

 

 

 

 

 

19

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

582

19.33

49.80

24.07

11.1

5.219

9.505

32.884

0

 

 

 

 

 

20

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

6.957

18.759

21.773

0

 

 

 

 

 

21

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

6.893

24.640

15.694

0

 

 

 

 

 

22

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

3.731

30.889

12.070

0

4

5

132

 

 

23

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

6.834

24.429

15.559

0

 

 

 

220

 

24

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

8.659

16.242

20.976

0

 

 

 

 

 

25

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

 

 

26

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

9.779

7.407

28.094

0

 

 

 

 

 

27

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

 

28

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

 

29

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

 

30

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

7.783

23.797

7.845

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

 

31

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

3.663

7.527

28.730

0

 

 

 

 

 

32

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

4.517

5.982

28.569

0

 

 

 

89

 

33

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3.682

4.848

28.223

0

 

 

 

 

 

34

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

25.940

3.220

0.350

0

 

 

 

62

 

35

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

9.699

6.919

18.068

0

 

 

 

 

 

36

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

1.989

22.518

10.088

0

 

 

 

118

 

37

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

 

 

 

 

 

38

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

3.210

15.570

14.420

 

 

 

 

 

 

39

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

29.698

1.425

0.366

0

 

 

 

47

 

40

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

9.510

11.170

4.390

0

 

 

 

73

 

41

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

3.176

2.115

23.335

0

 

 

 

 

 

42

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

1.460

19.83

5.390

0

 

 

 

118

 

43

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

9.670

12.900

3.650

84

 

 

 

 

 

44

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

2.190

15.930

3.720

0

 

 

 

60

 

45

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

3.102

15.109

4.596

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

 

46

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

 

47

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

1.535

14.040

3.279

0

 

 

 

68

 

48

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

6.870

10.250

2.520

91

 

 

 

 

 

49

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

5.438

1.471

7.088

0

 

 

 

256

 

50

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

 

 

 

 

 

51

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

 

 

 

 

 

52

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

4.060

4.631

7.405

588

 

 

 

 

 

53

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.990

13.580

1.750

0

 

 

 

46

 

54

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

3.260

2.750

8.370

0

 

 

 

83

 

55

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

2.953

3.574

7.458

0

 

 

 

83

 

56

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

0.586

9.780

3.150

0

 

 

 

 

 

57

Avocados, raw, California

167

1.96

15.41

8.64

6.8

2.126

9.799

1.816

0

2

5

76

 

 

58

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

7.371

3.014

2.339

0

 

 

 

58

 

59

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

238

23.77

15.13

0.00

0.0

[6.460]

[5.909]

[0.712]

83

 

 

 

 

 

60

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

0.620

7.125

3.272

0

 

 

 

76

 

 

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

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

0.730

9.410

1.010

0

 

 

 

124

 

62

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

 

 

 

 

63

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

 

 

 

 

 

64

Curry powder (Spices,)

 

325

12.66

13.81

58.15

33.2

2.237

5.551

2.557

0

 

 

 

72

 

65

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

3.681

6.525

1.223

884

 

 

 

 

 

66

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

 

 

 

 

67

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

231

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

 

 

 

 

68

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

3.595

5.747

1.672

852

 

 

 

 

 

69

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2.100

1.230

8.320

0

 

 

 

175

 

70

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

7.030

1.870

1.760

0

 

 

 

244

 

71

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

 

 

 

 

72

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

3.632

4.571

1.658

933

 

 

 

 

 

73

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

 

 

 

121

 

 

 

 

 

74

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

 

 

 

 

75

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

3.557

4.324

1.324

844

 

 

 

 

 

 

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

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

3.267

4.077

1.414

424

 

 

 

 

 

77

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

 

 

 

83

 

 

 

 

 

78

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

1.206

3.773

2.983

129

 

 

 

 

 

79

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

1.960

5.513

1.676

0

 

 

 

 

 

80

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

3.099

3.810

1.364

423

 

 

 

 

 

81

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

3.120

1.660

2.180

0

 

 

 

82

 

82