The Ultimate Nutrition Tables!

Vitamin A

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


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

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


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

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

1

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2637

27679

0

7923

52735

13157

29.83

80.3

 

2

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

2081

21840

0

6252

41610

13157

29.83

80.3

 

3

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

1483

15000

2090

3490

29650

310

29.05

105.7

 

4

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

852

8332

3776

0

17033

687

1.03

13.7

 

5

Carrots, raw

41

0.93

0.24

9.58

2.8

835

8285

3477

0

16706

256

0.66

13.2

 

6

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

800

 

 

 

16000

 

 

 

 

7

Kale, raw

50

3.30

0.70

10.01

2.0

769

9226

0

0

15376

39550

 

817.0

 

8

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

690

6391

3767

0

13790

358

 

9.4

 

9

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

681

8173

0

0

13621

18246

0.85

817.0

 

10

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

580

 

 

 

11600

 

 

 

 

11

Turnip greens, raw

32

1.50

0.30

7.13

3.2

579

6952

0

0

11587

12825

2.86

251.0

 

12

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

40

0.90

0.09

10.49

1.97

558

4570

1130

3116

11155

0

1.29

1.0

 

13

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

532

4226

834

3471

10630

0

1.44

1.1

 

14

Mustard greens, raw

26

2.7

0.20

4.90

3.3

525

6300

0

0

10500

9900

2.01

497.3

 

15

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

508

5854

363

121

10161

13610

3.44

778.4

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

16

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

495

 

 

 

9900

 

 

 

 

17

Spinach, raw

23

2.86

0.39

3.63

2.2

469

5626

0

0

9377

12198

2.03

482.9

 

18

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

436

5226

0

0

8710

2312

0.13

102.5

 

19

Parsley, raw

36

2.97

0.79

6.33

3.3

421

5054

0

0

8424

5561

0.75

1640.0

 

20

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

406

4814

90

20

8114

7694

0.88

440.0

 

21

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

403

4806

Ê0

70

8068

1895

1.69

621.7

 

22

Dill weed, fresh

43

3.46

1.12

7.02

2.1

386

 

 

 

7718

 

 

 

 

23

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

381

4575

0

0

7625

8440

1.88

367.6

 

24

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

378

 

 

 

7564

 

 

 

 

25

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

375

4495

0

0

7492

1724

0.15

140.3

 

26

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

370

4443

0

0

7405

1730

0.29

173.6

 

27

Pumpkin, raw

26

1.00

0.10

6.50

0.5

369

3100

515

2145

7384

1500

1.06

1.1

 

28

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

salt

60

5.27

0.93

11.15

2.0

351

4208

 

 

7013

1747

0.10

108.0

 

29

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

342

3940

244

82

6837

9158

2.44

551.4

 

30

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

337

3930

36

202

6748

865

2.50

310.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

31

Collards, raw

30

2.45

0.42

5.69

3.6

333

3842

238

80

6668

8932

2.26

510.8

 

32

Beet greens, raw

22

2.20

0.13

4.33

3.7

316

3794

3

0

6326

1503

1.50

400.0

 

33

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

316

3794

0

0

6323

5962

1.21

299.5

 

34

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

309

 

 

 

6185

 

 

 

 

35

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

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

20

1.88

0.08

4.13

2.1

306

3652

45

0

6124

11015

1.89

327.3

 

36

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

306

3647

45

0

6116

11000

1.89

830.0

 

37

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

50

2.48

0.62

10.81

 

302

 

 

 

6035

 

 

 

 

38

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

295

3485

0

109

5900

1895

7.48

1714.5

 

39

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

293

 

 

 

5850

 

 

 

 

40

Chicory greens, raw

23

1.70

0.30

4.70

4.0

286

3430

0

0

5717

10300

2.26

297.6

 

41

Basil, fresh

23

3.15

0.64

2.65

1.6

264

3142

0

46

5275

5650

0.80

414.8

 

42

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

260

3121

0

0

5202

0

1.00

4.0

 

43

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

260

 

 

 

5200

 

 

 

 

44

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

257

 

 

 

5130

 

 

 

 

45

Taro leaves, raw

42

4.98

0.74

6.70

3.7

241

2895

0

0

4825

1932

2.02

108.6

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

46

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

223

2681

1

0

4468

40

0.09

45.5

 

47

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

salt

 

12

1.56

0.16

1.78

1.0

212

2549

1

0

4249

38

0.09

34.0

 

48

Peppermint, fresh

70

3.75

0.94

14.89

8.0

212

 

 

 

4248

 

 

 

 

49

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

210

 

 

 

4200

 

 

 

 

50

Borage, raw

21

1.80

0.70

3.06

 

210

 

 

 

4200

 

 

 

 

51

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

203

 

 

 

4054

 

 

 

 

52

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

190

2264

0

33

3800

1895

7.48

1714.5

 

53

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

181

2040

261

 

3617

 

 

 

 

54

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

169

2020

16

1

3382

26

0.05

2.5

 

55

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

 

13

1.35

0.22

2.23

1.1

166

1987

0

0

3312

1223

0.18

102.3

 

56

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

157

1624

20

490

3131

51

1.58

4.9

 

57

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

156

 

 

 

3128

 

 

 

 

58

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

155

 

 

 

3100

 

 

 

 

59

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

150

 

 

 

3000

 

 

 

 

60

Amaranth leaves, raw

23

2.46

0.33

4.02

 

146

 

 

 

2917

 

 

1140.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

61

Pimento, canned

23

1.10

0.30

5.10

1.9

133

1474

238

0

2655

366

0.69

8.3

 

62

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

131

1573

0

0

2622

1121

1.62

224.0

 

63

Arugula, raw

25

2.58

0.66

3.65

1.6

119

1424

0

0

2373

3555

0.43

108.6

 

64

Endive, raw

17

1.25

0.20

3.35

3.1

108

1300

0

0

2167

0

0.44

231.0

 

65

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

28

1.90

0.41

5.63

1.2

100

 

 

 

1994

 

 

 

 

66

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

97

 

 

 

1947

 

 

 

 

67

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

97

 

 

 

1942

 

 

 

 

68

Apricots, raw

 

48

1.40

0.39

11.12

2.0

96

1094

19

104

1926

89

0.89

3.3

 

69

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

87

1040

0

0

1734

0

0.04

0.0

 

70

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

30

5.30

0.69

3.29

 

87

 

 

 

1734

 

 

 

 

71

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

85

1007

20

7

1701

1895

18.26

621.7

 

72

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

61

1.50

0.30

14.15

1.8

83

1000

0

0

1667

1900

0.92

47.0

 

73

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

81

253

0

1447

1627

834

0.73

2.6

 

74

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

80

960

0

0

1600

1747

0.96

108.00

 

75

Loquats, raw

47

0.43

0.20

12.14

1.7

76

 

 

 

1528

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

76

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

75

 

 

 

1500

 

 

 

 

77

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

75

 

 

 

1496

 

 

 

 

78

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

68

820

0

 

1367

 

 

 

 

79

Purslane, raw

16

1.30

0.10

 

 

66

 

 

 

1320

 

 

 

 

80

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

64

770

0

0

1283

85

0.07

2.1

 

81

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

64

743

0

41

1272

0

0.02

0.7

 

82

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

64

762

0

0

1270

448

3.33

5.4

 

83

Shallots, raw

72

2.50

0.10

 

 

60

 

 

 

1190

 

 

 

 

84

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

59

671

23

50

1179

725

0.69

14.3

 

85

Plantains, raw

122

1.30

0.37

31.89

2.3

56

457

438

0

1127

30

0.14

0.7

 

86

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

15

1.14

0.36

2.69

1.0

56

670

0

0

1117

1150

0.12

4.2

 

87

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

56

670

0

0

1116

329

0.11

38.2

 

88

Papayas, raw

39

0.61

0.14

9.81

1.8

55

276

0

761

1094

75

0.73

2.6

 

89

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

50

600

0

0

1000

77

0.17

68.8

 

90

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

32

1.83

0.19

7.34

2.6

50

598

0

0

997

1137

0.55

207.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

91

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

49

592

0

0

986

0

21.99

99.8

 

92

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

48

534

36

40

952

709

0.69

14.0

 

93

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

271

0

0

0

905

648

1.89

0.6

 

94

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

24

1.80

0.09

5.41

2.8

44

 

 

 

889

 

 

 

 

95

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

42

449

101

0

833

123

0.54

7.9

 

96

Oheloberries, raw

280

0.38

0.22

6.84

 

42

 

 

 

830

 

 

 

 

97

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

41

 

 

 

817

 

 

 

 

98

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

without salt

31

0.81

0.20

7.62

1.0

41

487

0

0

812

925

0.50

25.4

 

99

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

40

 

 

 

800

 

 

 

 

100

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

40

455

15

34

799

492

0.47

9.7

 

101

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

39

394

57

93

781

148

0.43

59.5

 

102

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

38

 

 

 

767

 

 

 

 

103

Mangos, raw

 

65

0.51

0.27

17.00

1.8

38

445

17

11

765

0

1.12

4.2

 

104

Asparagus, raw

20

2.20

0.12

3.88

2.1

38

449

9

0

756

710

1.13

41.6

 

105

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

38

450

6

0

754

1590

0.88

177.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

106

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

36

 

 

 

720

 

 

 

 

107

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

35

379

69

0

690

640

0.41

14.4

 

108

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

34

155

101

407

681

138

0.20

0.0

 

109

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

194

14

0

12

674

459

1.34

0.4

 

110

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

187

13

0

12

650

442

1.29

0.4

 

111

Guavas, common, raw

68

2.55

0.95

14.32

5.4

31

374

0

0

624

0

0.73

2.6

 

112

Elderberries, raw

73

0.66

0.50

18.40

7.0

30

 

 

 

600

 

 

 

 

113

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

169

11

0

10

586

353

1.03

0.3

 

114

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

148

25.55

1.95

5.13

0.0

171

 

 

 

570

 

 

 

 

115

Watermelon, raw

30

0.61

0.15

7.55

0.4

28

303

0

78

569

8

0.05

0.1

 

116

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

28

 

 

 

558

 

 

 

 

117

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

166

 

 

 

554

 

 

 

 

118

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

28

332

0

 

553

 

2.30

 

 

119

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

156

11

0

10

543

369

1.08

0.3

 

120

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

27

 

 

 

540

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

121

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

27

84

0

468

530

0

8.52

141.8

 

122

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

27

 

 

 

530

 

 

 

 

123

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

26

313

0

0

521

329

0.35

37.8

 

124

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

25

299

4

0

502

277

0.18

24.1

 

125

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

231

25.72

13.38

0.00

0.0

149

 

 

 

496

 

 

 

 

126

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

140

10

0

9

487

331

0.97

0.3

 

127

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

24

190

185

 

471

170

 

 

 

128

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

138

 

 

 

459

 

 

 

 

129

Celery, raw

16

0.69

0.17

2.97

1.6

22

270

0

0

449

283

0.27

29.3

 

130

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

22

 

 

 

442

 

 

 

 

131

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

56

1.12

0.14

14.58

4.4

21

 

 

 

428

 

 

 

 

132

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

21

 

 

 

410

 

 

 

 

133

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

120

 

 

 

398

 

 

 

 

134

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

20

 

 

 

391

 

 

 

 

135

Rowal, raw

111

2.30

2.00

23.90

6.2

19

230

0

 

383

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

136

Okra, raw

31

2.00

0.10

7.03

3.2

19

225

0

0

375

516

0.36

53.0

 

137

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

18

208

21

7

370

341

0.37

7.4

 

138

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

18

220

0

0

367

38

 

 

 

139

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

18

189

0

58

363

205

2.50

0.0

 

140

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

18

216

0

0

360

0

1.00

5.3

 

141

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

17

204

0

8

346

510

1.65

1.4

 

142

Plums, raw

46

0.70

0.28

11.42

1.4

17

190

0

35

345

73

0.26

6.4

 

143

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

17

184

39

0

340

0

0.69

9.5

 

144

Rose-apples, raw

25

0.60

0.30

5.70

 

17

 

 

 

339

 

 

 

 

145

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

17

196

0

9

333

 

 

 

 

146

Peaches, raw

39

0.91

0.25

9.54

1.5

16

162

0

67

326

91

0.73

2.6

 

147

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

16

 

 

 

311

 

 

 

 

148

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

91

0

0

0

305

0

2.68

0.6

 

149

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

204

28.62

8.23

1.92

0.0

91

 

 

 

303

 

 

 

 

150

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

salt

123

6.81

0.32

23.64

5.3

15

182

0

0

303

0

0.14

6.2

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

151

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

90

0

0

0

300

0

0.31

0.2

 

152

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

90

0

0

0

299

214

7.00

0.2

 

153

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

15

156

0

48

299

205

0.72

163.7

 

154

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

15

 

 

 

297

 

 

 

 

155

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

15

112

1

129

295

222

2.32

31.2

 

156

Kumquats, raw

71

1.88

0.86

15.90

6.5

15

0

155

193

290

129

0.15

0.0

 

157

Gooseberries, raw

44

0.88

0.58

10.18

4.3

15

 

 

 

290

 

0.37

 

 

158

Roselle, raw

49

0.96

0.64

11.31

 

14

 

 

 

287

 

 

 

 

159

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

14

170

0

0

283

390

0.27

40.0

 

160

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

81

 

 

 

270

 

 

 

 

161

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

571

21.35

45.97

27.65

10.3

13

157

0

0

262

1205

1.93

13.2

 

162

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0

 

 

 

259

 

 

 

 

163

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

13

 

 

 

256

 

 

 

 

164

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

12

 

 

 

248

 

 

 

 

165

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

12

87

7

116

247

129

0.15

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

166

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

12

 

 

 

230

 

 

 

 

167

Currants, european black, raw

 

63

1.40

0.41

15.38

 

12

 

 

 

230

 

1.00

 

 

168

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

11

137

0

0

228

331

0.03

8.0

 

169

Blackberries, raw

43

1.39

0.49

9.61

5.3

11

128

0

0

214

118

1.17

19.8

 

170

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

61

7

0

0

212

0

0.08

0.3

 

171

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

20

0.91

0.31

4.31

1.4

11

127

0

0

212

2249

0.14

3.5

 

172

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

63

0

0

0

210

0

0.70

5.1

 

173

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

10

126

0

0

209

0

0.32

5.6

 

174

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

10

 

 

 

202

 

 

 

 

175

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

10

120

0

0

200

2125

0.12

4.3

 

176

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

10

120

0

0

200

2125

0.12

3.0

 

177

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

10

120

 

 

200

 

 

 

 

178

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

57

7

0

0

198

0

0.07

0.3

 

179

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

9

47

16

115

187

644

0.07

0.3

 

180

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

140

26.69

2.94

0.00

0.0

54

 

 

 

179

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

181

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

53

 

 

 

178

 

 

 

 

182

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

139

23.45

4.30

0.00

0.0

51

0

0

0

169

0

0.92

0.1

 

183

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

1.69

33.62

20.0

8

90

2

19

168

347

0.35

21.1

 

184

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

8

93

0

0

155

42

0.04

20.2

 

185

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

8

87

6

6

155

0

0.02

30.5

 

186

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

8

90

0

0

150

290

0.13

3.2

 

187

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

liquids (Beans,)

71

4.07

0.29

13.33

3.6

8

 

 

 

150

 

 

 

 

188

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

7

89

0

0

149

0

0.09

14.5

 

189

Dates, medjool

277

1.81

0.15

74.97

6.7

7

89

0

0

149

23

 

2.7

 

190

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

44

 

 

 

147

 

 

 

 

191

Avocados, raw, California

167

1.96

15.41

8.64

6.8

7

63

24

27

147

271

1.97

21.0

 

192

Figs, raw

74

0.75

0.30

19.18

2.9

7

85

0

0

142

9

0.11

4.7

 

193

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

710

9.50

74.27

13.55

9.4

7

84

0

 

140

 

1.30

 

 

194

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

7

53

27

36

140

 

2.66

 

 

195

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

7

 

 

 

140

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

196

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

33

 

 

 

138

 

 

 

 

197

Yam, raw

118

1.53

0.17

27.88

4.1

7

83

0

0

138

0

0.35

2.3

 

198

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

7

 

 

 

138

 

 

 

 

199

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

149

25.56

4.42

0.00

0.0

41

 

 

 

136

 

 

 

 

200

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

7

 

 

 

134

 

 

 

 

201

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7

 

 

 

131

 

 

 

 

202

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

6

 

 

 

128

 

 

 

 

203

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

freshly harvest, raw

24

1.21

0.18

5.37

2.3

6

 

 

 

126

 

 

 

 

204

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

6

 

 

 

124

 

 

 

 

205

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

6

71

0

0

118

0

0.87

5.0

 

206

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

6

71

0

0

118

0

0.87

5.0

 

207

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

6

70

0

0

116

0

0.87

66.0

 

208

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

146

24.18

4.73

0.00

0.0

35

 

 

 

115

 

 

 

 

209

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

6

69

0

0

115

 

1.69

 

 

210

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

6

68

0

0

114

0

0.51

9.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

211

Tomatillos, raw

32

0.96

1.02

5.84

1.9

6

63

10

0

114

467

0.38

10.1

 

212

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

27

0.66

0.26

6.46

1.4

6

59

15

0

110

0

0.12

0.8

 

213

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

6

 

 

 

110

 

 

 

 

214

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

33

 

 

 

109

 

 

 

 

215

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

5

 

 

 

108

 

 

 

 

216

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

5

45

11

26

105

23

0.03

16.4

 

217

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

124

22.73

2.99

0.00

0.0

31

 

 

 

104

 

 

 

 

218

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

28

5

0

0

102

0

0.06

0.2

 

219

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

5

16

0

90

102

0

0.00

0.0

 

220

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

30

0

0

0

100

0

0.85

0.1

 

221

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

114

18.86

3.69

0.00

0.0

30

 

 

 

100

 

 

 

 

222

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

30

 

 

 

100

 

 

 

 

223

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

30

 

 

 

100

 

 

 

 

224

Abiyuch, raw

69

1.50

0.10

17.60

5.3

5

60

0

 

100

 

 

 

 

225

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

5

59

1

0

100

72

0.19

14.6

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

226

Nectarines, raw

44

10.06

0.32

10.55

1.7

17

150

0

98

98

130

0.77

2.2

 

227

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

roasted

197

29.80

7.78

0.00

0.0

28

0

0

0

93

0

0.27

0.3

 

228

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

27

 

 

 

90

 

 

 

 

229

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

5

 

 

 

90

 

 

 

 

230

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

38

5.31

0.66

3.21

 

4

 

 

 

88

 

 

 

 

231

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

4

52

0

 

87

122

1.46

40.3

 

232

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

4

48

0

0

80

27

0.14

108.7

 

233

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

23

0

0

0

77

0

0.70

3.8

 

234

Taro, raw

112

1.50

0.20

26.46

4.1

4

35

0

20

76

0

2.38

1.0

 

235

Currants, zante, dried

283

4.08

0.27

74.08

6.8

4

43

1

1

73

0

0.11

3.3

 

236

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

4

31

8

18

72

16

0.03

7.2

 

237

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

21

0

0

0

70

0

1.74

5.1

 

238

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

364

19.30

6.04

60.65

17.4

3

40

0

0

67

0

0.82

9.0

 

239

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

3

40

0

0

67

190

0.39

24.0

 

240

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

631

20.45

61.21

11.73

11.6

3

40

0

0

66

0

1.68

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

241

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

seedless), raw

69

0.72

0.16

18.10

0.9

3

39

1

0

66

72

0.19

14.6

 

242

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

3

38

0

0

64

85

0.07

2.1

 

243

Bananas, raw

89

1.09

0.33

22.84

2.6

3

26

25

0

64

22

0.10

0.5

 

244

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

318

12.14

4.60

58.26

 

3

 

 

 

63

 

 

 

 

245

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

3

37

0

0

62

448

2.89

5.4

 

246

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

646

15.03

62.40

17.60

9.4

3

36

1

 

61

 

15.28

 

 

247

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

3

25

24

0

61

66

0.15

0.0

 

248

Cranberries, raw

46

0.39

0.13

12.2

4.6

3

36

0

0

60

91

1.20

5.1

 

249

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

3

 

 

 

60

 

 

 

 

250

Sapodilla, raw

830

0.44

1.10

19.96

5.3

3

 

 

 

60

 

 

 

 

251

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

3

35

0

0

58

 

 

 

 

252

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

3

34

0

0

57

0

0.02

0.7

 

253

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

74

9.60

1.93

4.47

 

 

 

 

 

57

 

 

 

 

254

Pecans (1)

691

9.17

71.97

13.86

9.6

3

29

0

9

56

17

1.40

3.5

 

255

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

3

 

 

 

56

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

256

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

3

32

0

0

54

80

0.57

19.3

 

257

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

3

32

0

0

53

0

0.05

9.0

 

258

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

3

32

0

0

53

0

0.05

9.0

 

259

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

3

 

 

 

53

 

 

 

 

260

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

3

31

0

0

52

0

1.07

0.0

 

261

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

3

31

0

0

52

0

 

0.7

 

262

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

3

 

 

 

52

 

 

 

 

263

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

15

0

0

0

50

0

0.57

0.1

 

264

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

150

22.92

5.82

0.00

0.0

15

 

 

 

50

 

 

 

 

265

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

15

 

 

 

50

 

 

 

 

266

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

105

18.47

2.85

0.00

0.0

15

 

 

 

50

 

 

 

 

267

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

3

30

0

0

50

0

35.17

0.0

 

268

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

3

30

0

0

50

27

0.02

2.9

 

269

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3

 

 

 

50

 

 

 

 

270

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

3

 

 

 

50

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

271

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

3

 

 

 

50

 

 

 

 

272

Limes, raw

30

0.70

0.20

10.54

2.8

2

30

0

0

50

0

0.22

0.6

 

273

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

2

13

2

31

50

130

0.57

6.6

 

274

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

2

 

 

 

45

 

 

 

 

275

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

182

25.44

8.13

0.00

0.0

13

 

 

 

44

 

 

 

 

276

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

2

23

6

0

44

 

 

 

 

277

Prickly pears, raw

41

0.73

0.51

9.57

3.6

2

25

0

3

43

 

 

 

 

278

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

2

25

0

0

42

47

0.10

11.0

 

279

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

2

 

 

 

41

 

 

 

 

280

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

12

 

 

 

40

 

 

 

 

281

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

2

24

0

0

40

9

1.80

2.7

 

282

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

2

12

12

12

40

0

0.21

70.6

 

283

Quinces, raw

57

0.40

0.10

15.30

1.9

2

 

 

 

40

 

 

 

 

284

Jujube, raw

79

1.20

0.20

20.23

 

2

 

 

 

40

 

 

 

 

285

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

2

 

 

 

40

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

286

Crabapples, raw

76

0.40

0.30

19.95

 

2

 

 

 

40

 

 

 

 

287

Lentils, raw

353

25.80

1.06

60.08

30.5

2

23

0

0

39

0

0.49

5.0

 

288

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

2

 

 

 

39

 

 

 

 

289

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

2

22

0

0

37

0

0.41

2.9

 

290

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

 

 

 

 

37

 

 

 

 

291

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

2

21

0

0

35

0

0.04

0.2

 

292

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

2

21

0

0

35

 

 

 

 

293

Beets, raw

 

43

1.61

0.17

9.56

2.8

2

20

0

0

33

0

0.04

0.2

 

294

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

29

1.51

0.09

6.94

2.6

2

20

0

0

33

20

0.12

47.6

 

295

Raspberries, raw

52

1.20

0.65

11.94

6.5

2

12

16

0

33

136

0.87

7.8

 

296

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

101

1.70

0.60

25.20

2.4

2

 

 

 

33

 

 

 

 

297

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

10

 

 

 

32

 

 

 

 

298

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

2

 

 

 

32

 

 

 

 

299

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

2

18

0

0

31

568

5.07

5.4

 

300

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

9

0

0

0

30

0

0.63

0.1

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

301

Tamarinds, raw

239

2.80

0.60

62.50

5.1

2

18

0

0

30

0

0.10

2.8

 

302

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

1

17

0

0

29

9

9.33

53.9

 

303

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

1

 

 

 

29

 

 

 

 

304

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

1

 

 

 

29

 

 

 

 

305

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

1

 

 

 

28

 

 

 

 

306

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

1

 

 

 

28

 

 

 

 

307

Eggplant, raw

24

1.01

0.19

5.70

3.4

1

16

0

0

27

0

0.30

3.5

 

308

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

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

1

16

0

0

27

0

0.35

4.0

 

309

Radicchio, raw

23

1.43

0.25

4.48

0.9

1

16

0

0

27

8832

2.26

255.2

 

310

Mulberries, raw

43

1.44

0.39

9.80

1.7

1

9

12

0

25

136

0.87

7.8

 

311

Pears, raw

58

0.38

0.12

15.46

3.1

1

13

0

2

23

45

0.12

4.5

 

312

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

1

 

 

 

23

 

 

 

 

313

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

1

 

 

 

23

 

 

 

 

314

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

1

13

0

0

22

160

0.02

2.2

 

315

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

1

3

1

20

22

11

0.15

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

316

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

165

31.02

3.57

0.00

0.0

6

0

0

0

21

0

0.27

0.3

 

317

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

1

13

0

0

21

0

0.46

0.3

 

318

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

1

12

0

0

20

9

0.70

2.7

 

319

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

1

12

0

0

20

0

0.19

0.1

 

320

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

1

12

0

0

20

0

1.00

0.0

 

321

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

1

11

3

0

20

92

15.03

14.2

 

322

Wild rice, raw

357

14.73

1.08

74.90

6.2

1

11

0

0

19

220

0.82

1.9

 

323

Arrowroot, raw

65

4.24

0.20

13.39

1.3

1

11

0

0

19

 

 

 

 

324

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

5

 

 

 

17

 

 

 

 

325

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

1

 

 

 

17

 

 

 

 

326

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

1

 

 

 

17

 

 

 

 

327

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

1

9

1

1

16

74

2.18

7.3

 

328

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

5

 

 

 

15

 

 

 

 

329

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

salt

110

7.60

0.40

19.65

5.4

1

9

0

0

15

0

0.02

2.9

 

330

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

salt

110

7.60

0.40

19.65

5.4

1

9

0

0

15

0

0.02

2.9

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

331

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

1

8

0

1

14

163

2.44

0.0

 

332

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

1

8

0

0

13

464

0.19

14.8

 

333

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

1

 

 

 

13

 

 

 

 

334

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

1

 

 

 

13

 

 

 

 

335

Strawberries, raw

32

0.67

0.30

7.68

2.0

1

7

0

0

12

26

0.29

2.2

 

336

Rye

338

10.34

1.63

75.86

15.1

1

7

0

0

11

210

0.85

5.9

 

337

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

1

5

2

1

10

301

0.60

1.8

 

338

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

1

 

 

 

10

 

 

 

 

339

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0

6

0

0

10

75

0.05

2.7

 

340

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0

5

0

0

10

169

0.79

3.6

 

341

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

582

19.33

49.80

24.07

11.1

0

5

0

0

9

0

26.10

2.7

 

342

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

0

5

0

0

9

0

0.25

0.0

 

343

Garlic, raw

149

6.36

0.50

33.06

2.1

0

5

0

0

9

16

0.08

1.7

 

344

Wheat, soft white

340

10.69

1.99

75.36

12.7

0

5

0

0

9

220

1.01

1.9

 

345

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

574

29.84

49.05

14.71

6.5

0

5

1

0

8

30

0.56

4.5

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

346

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

12

1.40

0.06

2.14

0.8

0

2

2

2

8

0

0.04

13.4

 

347

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0

0

0

10

8

 

 

 

 

348

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0

 

 

 

8

 

 

 

 

349

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

2

0

0

0

7

0

0.13

0.0

 

350

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0

5

0

0

7

56

0.01

0.8

 

351

Radishes, raw

16

0.68

0.10

3.40

1.6

0

4

0

0

7

10

0.00

1.3

 

352

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0

 

 

 

6

 

 

 

 

353

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

132

8.86

0.54

23.71

 

0

 

 

 

6

 

 

 

 

354

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

128

7.52

0.10

24.77

7.3

0

 

 

 

6

 

 

 

 

355

Chicory roots, raw

73

1.40

0.20

17.51

 

0

 

 

 

6

 

 

 

 

356

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0

 

 

 

6

 

 

 

 

357

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0

 

 

 

6

 

 

 

 

358

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0

 

 

 

5

 

 

 

 

359

Spelt, cooked

127

5.50

0.85

26.44

3.9

0

 

 

 

4

 

 

 

 

360

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0

 

 

 

4

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

361

Millet, cooked

119

3.51

1.00

23.67

1.3

0

2

0

0

3

70

0.02

0.3

 

362

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0

2

0

0

3

64

0.24

0.5

 

363

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

129

7.05

0.76

24.02

9.4

0

 

 

 

3

 

 

 

 

364

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0

 

 

 

3

 

 

 

 

365

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0

1

0

0

2

28

1.19

0.0

 

366

Onions, raw

40

1.10

0.10

9.34

1.7

0

1

0

0

2

4

0.02

0.4

 

367

Soursop, raw

66

1.00

0.30

16.84

3.3

0

1

0

0

2

0

0.08

0.4

 

368

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

335

23.03

1.23

60.05

24.7

0

 

 

 

2

 

 

 

 

369

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

144

9.16

1.08

25.27

10.4

0

 

 

 

2

 

 

 

 

370

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

without salt

33

4.83

0.58

4.72

 

0

 

 

 

2

 

 

 

 

371

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

0

1

0

0

1

1

26.22

0.0

 

372

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

597

22.09

52.83

19.29

11.8

0

1

0

0

1

1

26.00

0.0

 

373

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0

1

0

0

1

34

0.07

0.3

 

374

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

0

0

0

 

1

6

0.02

0.3

 

375

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0

 

 

 

1

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

376

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

without salt (Beans,)

22

1.86

0.32

4.10

 

0

 

 

 

1

 

 

 

 

377

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

0

0

0

0

0

0

0.45

1.6

 

378

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

0

0

0

0

0

0

0.44

1.6

 

379

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0

0

0

0

0

0

0.49

1.7

 

380

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0

0

0

0

0

0

0.40

1.4

 

381

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0

0

0

0

0

0

0.20

1.2

 

382

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

0

0

0

0

0

0

0.49

1.8

 

383

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

0

0

0

0

0

0

0.18

1.8

 

384

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

238

23.77

15.13

0.00

0.0

0

0

0

0

0

0

0.24

 

 

385

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0

0

0

0

0

0

0.34

1.2

 

386

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0

0

0

0

0

0

0.33

3.7

 

387

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

208

28.10

9.73

0.00

0.0

0

0

0

0

0

0

0.34

0.9

 

388

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0

0

0

0

0

0

3.10

13.4

 

389

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

0

0

0

0

0

651

0.31

4.3

 

390

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0

0

0

0

0

0

0.00

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

391

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0

0

0

0

0

0

1.77

0.0

 

392

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0

0

0

0

0

0

8.33

0.0

 

393

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0

0

0

0

0

0

0.03

0.6

 

394

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0

0

0

0

0

0

5.73

0.00

 

395

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

718

7.79

76.08

13.38

8.0

0

0

0

0

0

0

0.57

0.0

 

396

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0

0

0

0

0

0

0.04

0.0

 

397

Raisins, seedless

299

3.07

0.46

79.18

3.7

0

0

0

0

0

0

0.12

3.5

 

398

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0

0

0

0

0

0

0.46

2.0

 

399

Burdock root, raw

72

1.53

0.15

17.34

3.3

0

0

0

0

0

0

0.38

1.6

 

400

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0

0

0

0

0

0

0.00

0.3

 

401

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

140

8.23

0.62

26.05

10.5

0

0

0

0

0

0

0.01

0.6

 

402

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

143

9.01

0.65

26.22

9.0

0

0

0

0

0

0

0.94

3.5

 

403

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

salt (Beans,)

127

8.67

0.50

22.80

6.4

0

0

0

0

0

0

0.03

8.4

 

404

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0

0

0

0

0

22

0.10

0.5

 

405

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0

0

0

0

0

0

0.12

4.1

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

406

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0

0

0

0

0

0

0.02

0.1

 

407

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

230

2.29

23.84

5.54

2.2

0

0

0

0

0

0

0.15

0.1

 

408

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0

0

0

0

0

0

0.60

16.4

 

409

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0

0

0

0

0

26

0.05

2.5

 

410

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0

0

0

0

0

26

0.05

2.5

 

411

Litchis, raw

66

0.83

0.44

16.53

1.3

0

0

0

0

0

0

0.07

0.4

 

412

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0

0

0

0

0

0

0.21

5.6

 

413

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0

0

0

0

0

0

0.21

5.6

 

414

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

574

15.31

46.35

32.69

3.0

0

0

0

0

0

23

0.92

34.7

 

415

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0

0

0

0

0

0

0.87

2.3

 

416

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0

0

0

0

0

0

6.93

0.0

 

417

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0

0

0

0

0

50

0.12

4.5

 

418

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0

0

0

0

0

1

0.08

15.5

 

419

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

14

0.40

0.20

3.04

1.0

0

0

0

0

0

197

0.08

2.8

 

420

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

149

9.06

0.49

27.91

5.3

0

0

0

0

0

0

0.98

3.7

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

421

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0

0

0

0

0

0

0.03

0.0

 

422

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

139

9.73

0.35

25.09

6.3

0

0

0

0

0

0

0.94

3.5

 

423

Ginger root, raw

80

1.82

0.75

17.77

2.0

0

0

0

0

0

0

0.26

0.1

 

424

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0

0

0

0

0

0

1.00

1.0

 

425

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0

0

0

0

0

0

0.01

0.1

 

426

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

0

0

0

0

0

0

0.24

0.2

 

427

Turnips, raw

28

0.90

0.10

6.43

1.8

0

0

0

0

0

0

0.03

0.1

 

428

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0

0

0

0

0

0

0.12

3.5

 

429

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0

0

0

0

0

0

0.00

0.0

 

430

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0

0

0

0

0

0

0.00

0.0

 

431

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0

0

0

0

0

0

0.22

6.0

 

432

Parsnips, raw

75

1.20

0.30

17.99

4.9

0

0

0

0

0

0

1.49

22.5

 

433

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0

0

0

0

0

0

0.01

0.0

 

434

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

0

0

0

0

0

22

0.90

34.1

 

435

Cherimoya, raw

74

1.65

0.62

17.70

2.3

0

0

0

0

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

436

Lotus root, raw

74

2.60

0.10

17.23

4.9

0

0

0

0

0

0

 

 

 

437

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

273

25.38

18.21

0.00

0.0

0

0

0

0

0

0

0.47

3.0

 

438

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

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

0

0

0

0

0

0

0.20

 

 

439

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

0

0

0

0

0

0

0.40

1.4

 

440

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

160

28.30

4.38

0.00

0.0

0

0

0

0

0

0

0.38

1.4

 

441

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

197

29.06

8.05

0.00

0.0

0

 

 

 

0

 

 

 

 

442

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

0

 

 

 

0

 

 

 

 

443

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0

 

 

 

0

 

 

 

 

444

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0

 

 

 

0

 

 

0.0

 

445

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0

 

 

 

0

 

0.02

0.0

 

446

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0

 

 

 

0

 

 

 

 

447

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

0

 

 

 

0

 

0.01

0.0

 

448

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0

 

 

 

0

 

 

 

 

449

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0

 

 

 

0

 

 

 

 

450

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

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

451

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

118

8.29

0.45

21.09

3.8

0

 

 

 

0

 

 

 

 

452

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

142

8.97

0.64

25.81

10.4

0

 

 

 

0

 

 

 

 

453

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

0

 

 

 

0

 

 

 

 

454

Sesbania flower, raw

27

1.28

0.04

6.73

 

0

 

 

 

0

 

 

 

 

455

Millet, raw

378

11.02

4.22

72.85

8.5

0

 

 

 

0

 

0.05

0.9

 

456

Triticale

336

13.05

2.09

72.13

 

0

 

 

 

0

 

0.90

 

 

457

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

0

 

 

 

0

 

 

 

 

458

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0

 

 

 

0

 

 

 

 

459

Oats

389

16.89

6.90

66.27

10.6

0

 

 

 

0

 

 

 

 

460

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0

 

 

 

0

 

1.01

 

 

461

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0

 

 

 

0

 

 

 

 

462

Feijoa, raw

49

1.24

0.78

10.63

 

0

 

 

 

0

 

 

 

 

463

Buckwheat

343

13.25

3.40

71.50

10.0

0

 

 

 

0

 

 

 

 

464

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0

 

 

 

0

 

 

 

 

465

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

0

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

466

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

330

3.63

34.68

6.65

2.2

0

 

 

 

0

 

 

 

 

467

Arrowhead, raw

99

5.33

0.29

20.23

 

0

 

 

 

0

 

 

 

 

468

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0

 

 

 

0

 

 

 

 

469

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

0

 

 

 

0

 

0.54

 

 

470

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

147

10.62

5.84

14.94

 

0

 

 

 

0

 

 

 

 

471

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0

 

 

 

0

 

 

 

 

472

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0

 

 

 

0

 

 

 

 

473

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

117

8.14

0.58

20.70

 

0

 

 

 

0

 

 

 

 

474

Raisins, seeded

296

2.52

0.54

78.47

6.8

0

 

 

 

0

 

 

 

 

475

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0

 

 

 

0

 

 

 

 

476

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0

 

 

 

0

 

 

 

 

477

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

131

26.83

1.80

0.00

0.0

0

 

 

 

0

 

 

 

 

478

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

72

8.25

1.90

4.80

0.0

0

 

 

 

0

 

 

 

 

479

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0

 

 

 

0

 

 

 

 

480

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

481

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

0

 

 

 

 

482

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

1060

 

 

 

 

 

 

 

 

483

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

166

 

 

 

 

 

 

 

 

484

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

74

 

 

 

 

 

 

 

 

485

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0

0

0

0

 

0

0.01

0.0

 

486

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0

0

 

 

 

 

 

 

 

487

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0

 

 

 

 

 

 

 

 

488

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

361

7.90

1.07

80.02

19.2

 

 

 

 

 

 

 

 

 

489

Longans, raw

60

1.31

0.10

15.14

1.1

 

 

 

 

 

 

 

 

 

490

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

491

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

 

492

Clementines, raw

47

0.85

0.15

12.02

1.7

 

 

 

 

 

 

0.20

0.0

 

493

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

 

 

 

 

 

 

0.00

 

 

494

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

0.19

 

 

495

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

 

 

 

 

 

 

0.00

4.9

 

496

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

 

 

 

 

 

 

11.30

 

 

497

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

 

498

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 




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

 

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


     

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