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.
|
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 |
Cranberries, wild, bush, raw (Alaska Native) |
55 |
1.10 |
0.20 |
12.30 |
6.7 |
1060 |
|
|
|
|
|
|
|
|
5 |
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 |
|
6 |
Carrots, raw |
41 |
0.93 |
0.24 |
9.58 |
2.8 |
835 |
8285 |
3477 |
0 |
16706 |
256 |
0.66 |
13.2 |
|
7 |
Broccoli, leaves, raw |
28 |
2.98 |
0.35 |
5.24 |
|
800 |
|
|
|
16000 |
|
|
|
|
8 |
Kale, raw |
50 |
3.30 |
0.70 |
10.01 |
2.0 |
769 |
9226 |
0 |
0 |
15376 |
39550 |
|
817.0 |
|
9 |
Carrots, baby, raw |
35 |
0.64 |
0.13 |
8.24 |
2.9 |
690 |
6391 |
3767 |
0 |
13790 |
358 |
|
9.4 |
|
10 |
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 |
|
11 |
Lambsquarters, raw |
43 |
4.20 |
0.80 |
7.30 |
4.0 |
580 |
|
|
|
11600 |
|
|
|
|
12 |
Turnip greens,
raw |
32 |
1.50 |
0.30 |
7.13 |
3.2 |
579 |
6952 |
0 |
0 |
11587 |
12825 |
2.86 |
251.0 |
|
13 |
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 |
|
14 |
Squash, winter,
butternut, raw |
45 |
1.00 |
0.10 |
11.69 |
2.0 |
532 |
4226 |
834 |
3471 |
10630 |
0 |
1.44 |
1.1 |
|
15 |
Mustard greens,
raw |
26 |
2.7 |
0.20 |
4.90 |
3.3 |
525 |
6300 |
0 |
0 |
10500 |
9900 |
2.01 |
497.3 |
|
|
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 |
Dandelion greens, raw |
45 |
2.70 |
0.70 |
9.20 |
3.5 |
508 |
5854 |
363 |
121 |
10161 |
13610 |
3.44 |
778.4 |
|
17 |
Mustard spinach,
(tendergreen), raw |
22 |
2.20 |
0.30 |
3.90 |
2.8 |
495 |
|
|
|
9900 |
|
|
|
|
18 |
Spinach, raw |
23 |
2.86 |
0.39 |
3.63 |
2.2 |
469 |
5626 |
0 |
0 |
9377 |
12198 |
2.03 |
482.9 |
|
19 |
Lettuce, cos or romaine, raw |
17 |
1.23 |
0.30 |
3.29 |
2.1 |
436 |
5226 |
0 |
0 |
8710 |
2312 |
0.13 |
102.5 |
|
20 |
Parsley, raw |
36 |
2.97 |
0.79 |
6.33 |
3.3 |
421 |
5054 |
0 |
0 |
8424 |
5561 |
0.75 |
1640.0 |
|
21 |
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 |
|
22 |
Marjoram, dried (Spices,) |
271 |
12.66 |
7.04 |
60.56 |
40.3 |
403 |
4806 |
Ê0 |
70 |
8068 |
1895 |
1.69 |
621.7 |
|
23 |
Dill weed, fresh |
43 |
3.46 |
1.12 |
7.02 |
2.1 |
386 |
|
|
|
7718 |
|
|
|
|
24 |
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 |
|
25 |
Horseradish-tree leafy tips, raw |
64 |
9.40 |
1.40 |
8.28 |
2.0 |
378 |
|
|
|
7564 |
|
|
|
|
26 |
Lettuce, red leaf, raw |
16 |
1.33 |
0.22 |
2.26 |
0.9 |
375 |
4495 |
0 |
0 |
7492 |
1724 |
0.15 |
140.3 |
|
27 |
Lettuce, green leaf, raw |
15 |
1.36 |
0.15 |
2.79 |
1.3 |
370 |
4443 |
0 |
0 |
7405 |
1730 |
0.29 |
173.6 |
|
28 |
Pumpkin, raw |
26 |
1.00 |
0.10 |
6.50 |
0.5 |
369 |
3100 |
515 |
2145 |
7384 |
1500 |
1.06 |
1.1 |
|
29 |
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 |
|
30 |
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 |
|
|
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 |
Coriander (cilantro) leaves, raw |
23 |
2.13 |
0.52 |
3.67 |
2.8 |
337 |
3930 |
36 |
202 |
6748 |
865 |
2.50 |
310.0 |
|
32 |
Collards, raw |
30 |
2.45 |
0.42 |
5.69 |
3.6 |
333 |
3842 |
238 |
80 |
6668 |
8932 |
2.26 |
510.8 |
|
33 |
Beet greens, raw |
22 |
2.20 |
0.13 |
4.33 |
3.7 |
316 |
3794 |
3 |
0 |
6326 |
1503 |
1.50 |
400.0 |
|
34 |
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 |
|
35 |
Bay leaf (Spices,) |
313 |
7.61 |
8.36 |
74.97 |
26.3 |
309 |
|
|
|
6185 |
|
|
|
|
36 |
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 |
|
37 |
Chard, swiss, raw |
19 |
1.80 |
0.20 |
3.74 |
1.6 |
306 |
3647 |
45 |
0 |
6116 |
11000 |
1.89 |
830.0 |
|
38 |
Squash, winter,
hubbard, cooked, baked, without salt |
50 |
2.48 |
0.62 |
10.81 |
|
302 |
|
|
|
6035 |
|
|
|
|
39 |
Sage, ground
(Spices,) |
315 |
10.63 |
12.75 |
60.73 |
40.3 |
295 |
3485 |
0 |
109 |
5900 |
1895 |
7.48 |
1714.5 |
|
40 |
Chervil, dried (Spices,) |
237 |
23.20 |
3.9 |
49.10 |
11.3 |
293 |
|
|
|
5850 |
|
|
|
|
41 |
Chicory greens, raw |
23 |
1.70 |
0.30 |
4.70 |
4.0 |
286 |
3430 |
0 |
0 |
5717 |
10300 |
2.26 |
297.6 |
|
42 |
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 |
|
43 |
Basil, fresh |
23 |
3.15 |
0.64 |
2.65 |
1.6 |
264 |
3142 |
0 |
46 |
5275 |
5650 |
0.80 |
414.8 |
|
44 |
Seaweed, laver,
raw |
35 |
5.81 |
0.28 |
5.11 |
0.3 |
260 |
3121 |
0 |
0 |
5202 |
0 |
1.00 |
4.0 |
|
45 |
Swamp cabbage,
cooked, boiled, drained, without salt |
20 |
2.08 |
0.24 |
3.71 |
1.9 |
260 |
|
|
|
5200 |
|
|
|
|
|
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 |
Savory, ground
(Spices,) |
272 |
6.73 |
5.91 |
68.73 |
45.7 |
257 |
|
|
|
5130 |
|
|
|
|
47 |
Taro leaves, raw |
42 |
4.98 |
0.74 |
6.70 |
3.7 |
241 |
2895 |
0 |
0 |
4825 |
1932 |
2.02 |
108.6 |
|
48 |
Cabbage, chinese (pak-choi), raw |
13 |
1.50 |
0.20 |
2.18 |
1.0 |
223 |
2681 |
1 |
0 |
4468 |
40 |
0.09 |
45.5 |
|
49 |
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 |
|
50 |
Peppermint, fresh |
70 |
3.75 |
0.94 |
14.89 |
8.0 |
212 |
|
|
|
4248 |
|
|
|
|
51 |
Tarragon, dried
(Spices,) |
295 |
22.77 |
7.24 |
50.22 |
7.4 |
210 |
|
|
|
4200 |
|
|
|
|
52 |
Borage, raw |
21 |
1.80 |
0.70 |
3.06 |
|
210 |
|
|
|
4200 |
|
|
|
|
53 |
Spearmint, fresh
(1) |
44 |
3.29 |
0.73 |
8.41 |
6.8 |
203 |
|
|
|
4054 |
|
|
|
|
54 |
Egg, duck, whole, fresh, raw |
185 |
12.81 |
13.77 |
1.45 |
0.0 |
194 |
14 |
0 |
12 |
674 |
459 |
1.34 |
0.4 |
|
55 |
Thyme, dried
(Spices,) |
276 |
9.11 |
7.43 |
63.94 |
37.0 |
190 |
2264 |
0 |
33 |
3800 |
1895 |
7.48 |
1714.5 |
|
56 |
Egg, goose, whole, fresh, raw |
185 |
13.87 |
13.27 |
1.35 |
0.0 |
187 |
13 |
0 |
12 |
650 |
442 |
1.29 |
0.4 |
|
57 |
Fiddlehead ferns, raw |
34 |
4.55 |
0.40 |
5.54 |
|
181 |
2040 |
261 |
|
3617 |
|
|
|
|
58 |
Clam, mixed species, cooked, moist heat (Mollusks,) |
148 |
25.55 |
1.95 |
5.13 |
0.0 |
171 |
|
|
|
570 |
|
|
|
|
59 |
Cantaloupe, raw (Melon,) |
34 |
0.84 |
0.19 |
8.16 |
0.9 |
169 |
2020 |
16 |
1 |
3382 |
26 |
0.05 |
2.5 |
|
60 |
Egg, whole, cooked, hard-boiled |
155 |
12.58 |
10.61 |
1.12 |
0.0 |
169 |
11 |
0 |
10 |
586 |
353 |
1.03 |
0.3 |
|
|
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 |
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 |
|
62 |
Egg, turkey, whole, fresh, raw |
171 |
13.68 |
11.88 |
1.15 |
0.0 |
166 |
|
|
|
554 |
|
|
|
|
63 |
Peas, mature seeds,
sprouted, raw |
124 |
8.80 |
0.68 |
27.11 |
|
166 |
|
|
|
|
|
|
|
|
64 |
Peppers, sweet,
red, raw |
31 |
0.99 |
0.30 |
6.03 |
2.1 |
157 |
1624 |
20 |
490 |
3131 |
51 |
1.58 |
4.9 |
|
65 |
Egg, quail, whole, fresh, raw |
158 |
13.05 |
11.09 |
0.41 |
0.0 |
156 |
11 |
0 |
10 |
543 |
369 |
1.08 |
0.3 |
|
66 |
Rosemary, dried
(Spices,) |
331 |
4.88 |
15.22 |
64.06 |
42.6 |
156 |
|
|
|
3128 |
|
|
|
|
67 |
Kale, scotch, raw |
42 |
2.80 |
0.60 |
8.32 |
1.7 |
155 |
|
|
|
3100 |
|
|
|
|
68 |
Broccoli, flower clusters, raw |
28 |
2.98 |
0.35 |
5.24 |
|
150 |
|
|
|
3000 |
|
|
|
|
69 |
Salmon, chinook, cooked, dry heat (Fish,) |
231 |
25.72 |
13.38 |
0.00 |
0.0 |
149 |
|
|
|
496 |
|
|
|
|
70 |
Amaranth leaves, raw |
23 |
2.46 |
0.33 |
4.02 |
|
146 |
|
|
|
2917 |
|
|
1140.0 |
|
71 |
Egg, whole, raw, fresh |
143 |
12.58 |
9.94 |
0.77 |
0.0 |
140 |
10 |
0 |
9 |
487 |
331 |
0.97 |
0.3 |
|
72 |
Bluefish, cooked, dry heat (Fish,) |
159 |
25.69 |
5.44 |
0.00 |
0.0 |
138 |
|
|
|
459 |
|
|
|
|
73 |
Pimento, canned |
23 |
1.10 |
0.30 |
5.10 |
1.9 |
133 |
1474 |
238 |
0 |
2655 |
366 |
0.69 |
8.3 |
|
74 |
Broccoli raab, raw |
22 |
3.17 |
0.49 |
2.85 |
2.7 |
131 |
1573 |
0 |
0 |
2622 |
1121 |
1.62 |
224.0 |
|
75 |
Bluefish, raw (Fish,) |
124 |
20.04 |
4.24 |
0.00 |
0.0 |
120 |
|
|
|
398 |
|
|
|
|
|
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 |
Arugula, raw |
25 |
2.58 |
0.66 |
3.65 |
1.6 |
119 |
1424 |
0 |
0 |
2373 |
3555 |
0.43 |
108.6 |
|
77 |
Endive, raw |
17 |
1.25 |
0.20 |
3.35 |
3.1 |
108 |
1300 |
0 |
0 |
2167 |
0 |
0.44 |
231.0 |
|
78 |
Kale, scotch, cooked, boiled, drained, without salt |
28 |
1.90 |
0.41 |
5.63 |
1.2 |
100 |
|
|
|
1994 |
|
|
|
|
79 |
Pumpkin flowers,
raw |
15 |
1.03 |
0.07 |
3.28 |
|
97 |
|
|
|
1947 |
|
|
|
|
80 |
Pumpkin leaves,
raw |
19 |
3.15 |
0.40 |
2.33 |
|
97 |
|
|
|
1942 |
|
|
|
|
81 |
Apricots, raw |
48 |
1.40 |
0.39 |
11.12 |
2.0 |
96 |
1094 |
19 |
104 |
1926 |
89 |
0.89 |
3.3 |
|
82 |
Whitefish, eggs (Alaska Native) (Fish,) |
104 |
14.66 |
2.88 |
4.89 |
0.0 |
91 |
0 |
0 |
0 |
305 |
0 |
2.68 |
0.6 |
|
83 |
Roe, mixed species, cooked, dry heat (Fish,) |
204 |
28.62 |
8.23 |
1.92 |
0.0 |
91 |
|
|
|
303 |
|
|
|
|
84 |
Roe, mixed species, raw (Fish,) |
143 |
22.32 |
6.42 |
1.50 |
0.0 |
90 |
0 |
0 |
0 |
299 |
214 |
7.00 |
0.2 |
|
85 |
Clam, mixed species, raw (Mollusks,) |
74 |
12.77 |
0.97 |
2.57 |
0.0 |
90 |
0 |
0 |
0 |
300 |
0 |
0.31 |
0.2 |
|
86 |
Pumpkin flowers,
cooked, boiled, drained, without salt |
15 |
1.09 |
0.08 |
3.30 |
0.9 |
87 |
1040 |
0 |