The Ultimate Nutrition Tables!

Vitamin C

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	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
1	Acerola, (west indian cherry), raw	32	0.40	0.30	7.69	1.1	12	0.20	18	0.10	1677.6				0
2	Peppers, hot chili, green, raw	40	2.00	0.20	9.46	1.5	18	1.20	25	0.30	242.5	0.69		14.3	0
3	Guavas, common, raw	68	2.55	0.95	14.32	5.4	18	0.26	22	0.23	228.3	0.73		2.6	0
4	Peppers, sweet, yellow, raw	27	1.00	0.21	6.32	0.9	11	0.46	12	0.17	183.5				0
5	Currants, european black, raw	63	1.40	0.41	15.38		55	1.54	24	0.27	181.0	1.00			0
6	Peppers, hot chili, red, raw	40	1.87	0.44	8.81	1.5	14	1.03	23	0.26	143.7	0.69		14.0	0
7	Horseradish-tree, pods, raw	37	2.10	0.20	8.53	3.2	30	0.36	45	0.45	141.0		0		0
8	Parsley, raw	36	2.97	0.79	6.33	3.3	138	6.20	50	1.07	133.0	0.75	0	1640.0	0
9	Kale, scotch, raw	42	2.80	0.60	8.32	1.7	205	3.00	88	0.37	130.0				0
10	Mustard spinach, (tendergreen), raw	22	2.20	0.30	3.90	2.8	210	1.50	11	0.17	130.0				0
11	Peppers, sweet, red, raw	31	0.99	0.30	6.03	2.1	7	0.43	12	0.25	127.7	1.58		4.9	0
12	Kale, raw	50	3.30	0.70	10.01	2.0	135	1.70	34	0.44	120.0			817.0	0
13	Broccoli, flower clusters, raw	28	2.98	0.35	5.24		48	0.88	25	0.40	93.2				0
14	Broccoli, leaves, raw	28	2.98	0.35	5.24		48	0.88	25	0.40	93.2				0
15	Peppers, hungarian, raw	29	0.80	0.41	6.68		12	0.46	16	0.30	92.9				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
16	Kiwi fruit, (chinese gooseberries), fresh, raw	61	1.14	0.52	14.66	3.0	34	0.31	17	0.14	92.7	1.46		40.3	0
17	Cauliflower, green, raw	31	2.95	0.30	6.09	3.2	33	0.73	20	0.64	88.1	0.04	0	20.2	0
18	Balsam-pear (bitter gourd), leafy tips, raw	30	5.30	0.69	3.29		84	2.04	85	0.30	88.0				0
19	Brussels sprouts, raw	43	3.38	0.30	8.95	3.8	42	1.40	23	0.42	85.0	0.88		177.0	0
20	Dill weed, fresh	43	3.46	1.12	7.02	2.1	208	6.59	55	0.91	85.0				0
21	Pimento, canned	23	1.10	0.30	5.10	1.9	6	1.68	6	0.19	84.9	0.69	0	8.3	0
22	Balsam-pear (bitter gourd), pods, raw	17	1.00	0.17	3.70	2.8	19	0.43	17	0.80	84.0				0
23	Longans, raw	60	1.31	0.10	15.14	1.1	1	0.13	10	0.05	84.0				0
24	Pepper, banana, raw	27	1.66	0.45	5.35	3.4	14	0.46	17	0.25	82.7	0.69		9.5	0
25	Cloves, ground (Spices,)	323	5.98	20.07	61.21	34.2	646	8.68	264	1.09	80.8	8.52	0	141.8	0
26	Saffron (Spices,)	310	11.43	5.85	65.37	3.9	111	11.10	264	1.09	80.8		0		0
27	Peppers, sweet, green, raw	20	0.86	0.17	4.64	1.7	10	0.34	10	0.13	80.4	0.37		7.4	0
28	Lambsquarters, raw	43	4.20	0.80	7.30	4.0	309	1.20	34	0.44	80.0		0		0
29	Pepper, red or cayenne	318	12.01	17.27	56.63	27.2	148	7.80	152	2.48	76.4	29.83	0	80.3	0
30	Sesbania flower, raw	27	1.28	0.04	6.73		19	0.84	12		73.0		0		0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
31	Litchis, raw	66	0.83	0.44	16.53	1.3	5	0.31	10	0.07	71.5	0.07		0.4	0
32	Paprika (Spices,)	289	14.76	12.95	55.74	37.4	177	23.59	185	4.06	71.1	29.83	0	80.3	0
33	Mustard greens, raw	26	2.7	0.20	4.90	3.3	103	1.46	32	0.20	70.0	2.01		497.3	0
34	Jujube, raw	79	1.20	0.20	20.23		21	0.48	10	0.05	69.0				0
35	Persimmons, native, raw	127	0.80	0.40	33.50		27	2.50			66.0				0
36	Chili powder (Spices,)	314	12.26	16.76	54.66	34.2	278	14.25	170	2.70	64.1	29.05	0	105.7	0
37	Papayas, raw	39	0.61	0.14	9.81	1.8	24	0.10	10	0.07	61.8	0.73	0	2.6	0
38	Rosemary, dried (Spices,)	331	4.88	15.22	64.06	42.6	1280	29.25	220	3.23	61.2		0		0
39	Pummelo, raw (1)	38	0.76	0.04	9.62	1.0	4	0.11	6	0.08	61.0				0
40	Turnip greens, raw	32	1.50	0.30	7.13	3.2	190	1.10	31	0.19	60.0	2.86		251.0	0
41	Oranges, raw, navels	49	0.91	0.15	12.54	2.2	43	0.13	11	0.08	59.1	0.15		0.0	0
42	Strawberries, raw	32	0.67	0.30	7.68	2.0	16	0.41	13	0.14	58.8	0.29		2.2	0
43	Cabbage, red, raw	31	1.43	0.16	7.37	2.1	45	0.80	16	0.22	57.0	0.11		38.2	0
44	Pineapple, raw, extra sweet variety (1)	51	0.53	0.11	13.50	1.4	13	0.28	12	0.12	56.4	0.02	0	0.7
45	Abiyuch, raw	69	1.50	0.10	17.60	5.3	8	1.61	24	0.31	54.1
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
46	Lemons, raw, without peel	29	1.10	0.30	9.32	2.8	26	0.60	8	0.06	53.0	0.15		0.0	0
47	Kale, scotch, cooked, boiled, drained, without salt	28	1.90	0.41	5.63	1.2	132	1.93	57	0.24	52.8				0
48	Taro leaves, raw	42	4.98	0.74	6.70	3.7	107	2.25	45	0.41	52.0	2.02	0	108.6	0
49	Horseradish-tree leafy tips, raw	64	9.40	1.40	8.28	2.0	185	4.00	147	0.60	51.7		0		0
50	Marjoram, dried (Spices,)	271	12.66	7.04	60.56	40.3	1990	82.71	346	3.60	51.4	1.69	0	621.7	0
51	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	1.21	0.18	5.37	2.3	47	0.56	15	0.18	51.0				0
52	Chervil, dried (Spices,)	237	23.20	3.9	49.10	11.3	1346	31.95	130	8.80	50.0		0		0
53	Thyme, dried (Spices,)	276	9.11	7.43	63.94	37.0	1890	123.60	220	6.18	50.0	7.48	0	1714.5	0
54	Savory, ground (Spices,)	272	6.73	5.91	68.73	45.7	2132	37.88	377	4.30	50.0		0		0
55	Tarragon, dried (Spices,)	295	22.77	7.24	50.22	7.4	1139	32.30	347	3.90	50.0		0		0
56	Clementines, raw	47	0.85	0.15	12.02	1.7	30	0.14	10	0.06	48.8	0.20		0.0
57	Cauliflower, raw	25	1.92	0.28	4.97	2.0	22	0.42	15	0.27	48.2	0.08	0	15.5	0
58	Bay leaf (Spices,)	313	7.61	8.36	74.97	26.3	834	43.00	120	3.70	46.5		0		0
59	Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.0	105	0.80	19	0.19	45.0	0.09		45.5	0
60	Peppers, jalapeno, raw	30	1.35	00.62	5.90	2.80	10	0.70	19	0.23	44.3	0.47		9.7	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
61	Lotus root, raw	74	2.60	0.10	17.23	4.9	45	1.16	23	0.39	44.0				0
62	Kumquats, raw	71	1.88	0.86	15.90	6.5	62	0.86	20	0.17	43.9	0.15		0.0	0
63	Amaranth leaves, raw	23	2.46	0.33	4.02		215	2.32	55	0.90	43.3			1140.0	0
64	Chestnuts, european, raw, unpeeled (Nuts,)	213	2.42	2.26	45.54	8.1	27	1.01	32	0.52	43.0				0
65	Wasabi, root, raw	109	4.80	0.63	23.54	7.8	128	1.03	69	1.62	41.9		0		0
66	Kale, cooked, boiled, drained, without salt	28	1.90	0.40	5.63	2.0	72	0.90	18	0.24	41.0	0.85		817.0	0
67	Currants, red and white, raw	56	1.40	0.20	13.80	4.3	33	1.00	13	0.23	41.0	0.10		11.0	0
68	Allspice, ground ( Spices,)	263	6.09	8.69	72.12	21.6	661	7.06	135	1.01	39.2		0		0
69	Pigeonpeas, immature seeds, raw	136	7.20	1.64	23.88	5.1	42	1.60	68	1.04	39.0	0.39		24.0	0
70	Seaweed, laver, raw	35	5.81	0.28	5.11	0.3	70	1.80	2	1.05	39.0	1.00	0	4.0	0
71	Grapefruit, raw, pink and red, California and Arizona	37	0.50	0.10	9.69			10.08	9	0.07	38.1				0
72	Carissa, (natal-plum), raw	62	0.50	1.30	13.63		11	1.31	16		38.0				0
73	Cabbage, cooked, boiled, drained, without salt	23	1.27	0.06	5.51	1.9	48	0.17	15	0.20	37.5	0.14		108.7	0
74	Sesbania flower, cooked, steamed, without salt	22	1.14	0.05	5.23		22	0.56	12		37.0		0		0
75	Guavas, strawberry, raw	69	0.58	0.60	17.36	5.4	21	0.22	17		37.0				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
76	Cantaloupe, raw (Melon,)	34	0.84	0.19	8.16	0.9	9	0.21	12	0.18	36.7	0.05		2.5	0
77	Mulberries, raw	43	1.44	0.39	9.80	1.7	39	1.85	18	0.12	36.4	0.87		7.8	0
78	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	24	0.60	21	0.10	36.3				0
79	Sugar-apples, (sweetsop), raw	94	2.06	0.29	23.64	4.4	24	0.60	21	0.10	36.3				0
80	Elderberries, raw	73	0.66	0.50	18.40	7.0	38	1.60	5	0.11	36.0				0
81	Chestnuts, chinese, raw (Nuts,)	224	4.20	1.11	49.07		18	1.41	84	0.87	36.0				0
82	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	4.83	0.58	4.72		19	0.89	23	0.44	35.6				0
83	Collards, raw	30	2.45	0.42	5.69	3.6	145	0.19	9	0.13	35.3	2.26		510.8	0
84	Borage, raw	21	1.80	0.70	3.06		93	3.30	52	0.20	35.0				0
85	Dandelion greens, raw	45	2.70	0.70	9.20	3.5	187	3.10	36	0.41	35.0	3.44		778.4	0
86	Cabbage, red, cooked, boiled, drained, without salt	29	1.51	0.09	6.94	2.6	42	0.66	17	0.25	34.4	0.12		47.6	0
87	Carambola, (starfruit), raw	31	1.04	0.33	6.73	2.8	3	0.08	10	0.12	34.4	0.15		0.0	0
88	Sage, ground (Spices,)	315	10.63	12.75	60.73	40.3	1652	28.12	428	4.70	32.4	7.48	0	1714.5	0
89	Peppermint, fresh	70	3.75	0.94	14.89	8.0	243	5.08	80	1.11	31.8				0
90	Butterbur, (fuki), raw	14	0.39	0.04	3.61		103	0.10	14	0.16	31.5				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
91	Garlic, raw	149	6.36	0.50	33.06	2.1	181	1.70	25	1.16	31.2	0.08	0	1.7	0
92	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	5.27	0.93	11.15	2.0	151	2.32	151	0.49	31.0	0.10	0	108.0	0
93	Cabbage, savoy, raw	27	2.00	0.10	6.10	3.1	35	0.40	28	0.27	31.0	0.17		68.8	0
94	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	12.14	4.60	58.26		1633	0.11	314	0.30	30.70				0
95	Beet greens, raw	22	2.20	0.13	4.33	3.7	117	2.57	70	0.38	30.0	1.50		400.0	0
96	Chard, swiss, raw	19	1.80	0.20	3.74	1.6	51	1.80	81	0.36	30.0	1.89		830.0	0
97	Passion-fruit, (granadilla), purple, raw	97	2.20	0.70	23.38	10.4	12	1.60	29	0.10	30.0	0.02		0.7	0
98	Limes, raw	30	0.70	0.20	10.54	2.8	33	0.60	6	0.11	29.1	0.22	0	0.6	0
99	Radishes, white icicle, raw	14	1.10	0.10	2.63	1.4	27	0.80	9	0.13	29.0				0
100	Breadfruit, raw	103	1.07	0.23	27.12	4.9	17	0.54	25	0.12	29.0	0.10		0.5	0
101	Radish seeds, sprouted, raw	43	3.81	2.53	3.60		51	0.86	44	0.56	28.9		0		0
102	Spinach, raw	23	2.86	0.39	3.63	2.2	99	2.71	79	0.53	28.1	2.03	0	482.9	0
103	Pumpkin flowers, raw	15	1.03	0.07	3.28		39	0.70	24		28.0		0		0
104	Gooseberries, raw	44	0.88	0.58	10.18	4.3	25	0.31	10	0.12	27.7	0.37			0
105	Mangos, raw	65	0.51	0.27	17.00	1.8	10	0.13	9	0.04	27.7	1.12		4.2	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
106	Turnip greens, cooked, boiled, drained, without salt	20	1.14	0.23	4.36	3.5		0.80	22	0.14	27.4	1.88		367.6	0
107	Lotus root, cooked, boiled, drained, without salt	66	1.58	0.07	16.02	3.1	26	0.90	22	0.33	27.4	0.01		0.1	0
108	Breadnuttree seeds, raw (Seeds,)	217	5.97	0.99	46.28		98	2.09	68	1.13	27.4				0
109	Coriander (cilantro) leaves, raw	23	2.13	0.52	3.67	2.8	67	1.77	26	0.50	27.0	2.50		310.0	0
110	Tangerines, (mandarin oranges), raw	53	0.81	0.31	13.34	1.8	37	0.15	12	0.07	26.7	0.20	0	0.0	0
111	Chestnuts, european, boiled and steamed (Nuts,)	131	2.00	1.38	27.76		46	1.73	54	0.25	26.7				0
112	Fiddlehead ferns, raw	34	4.55	0.40	5.54		32	1.31	34	0.83	26.6				0
113	Raspberries, wild (Northern Plains Indians)	62	1.12	0.28	13.85	7.5	36	0.64	26	0.47	26.4	0.57	0	6.6
114	Chestnuts, japanese, raw (Nuts,)	154	2.25	0.53	34.91		31	1.45	49	1.10	26.3				0
115	Pitanga, (surinam-cherry), raw	33	0.80	0.40	7.49		9	0.20	12		26.3				0
116	Raspberries, raw	52	1.20	0.65	11.94	6.5	25	0.69	22	0.42	26.2	0.87		7.8	0
117	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	0.16	1.78	1.0	93	1.04	11	0.17	26.0	0.09		34.0	0
118	Turmeric, ground (Spices,)	354	7.83	9.88	64.93	21.1	183	41.42	193	4.35	25.9	3.10	0	13.4	0
119	Rowal, raw	111	2.30	2.00	23.90	6.2	15	2.20	32	0.43	25.8
120	Mustard greens, cooked, boiled, drained, without salt	15	2.26	0.24	2.10	2.0	74	0.70	15	0.11	25.3	1.21		299.5	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
121	Chestnuts, chinese, boiled and steamed (Nuts,)	153	2.88	0.76	33.64		12	0.97	58	0.60	24.7				0
122	Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.1	33	0.97	14	0.23	24.0	0.13		102.5	0
123	Chicory greens, raw	23	1.70	0.30	4.70	4.0	100	0.90	30	0.42	24.0	2.26		297.6	0
124	Lima beans, immature seeds, raw	113	6.84	0.86	20.17	4.9	34	3.14	58	0.78	23.4	0.32		5.6	0
125	Rose-apples, raw	25	0.60	0.30	5.70		29	0.07	5	0.06	22.3				0
126	Clam, mixed species, cooked, moist heat (Mollusks,)	148	25.55	1.95	5.13	0.0	92	27.96	18	2.73	22.1				67
127	Radishes, oriental, raw	18	0.60	0.10	4.10	1.6	27	0.40	16	0.15	22.0	0.00	0	0.3	0
128	Casaba, raw (Melon,)	28	1.11	0.10	658	0.9	11	0.34	11	0.07	21.8	0.05		2.5	0
129	Casaba, raw (Melons,)	28	1.11	0.10	6.58	0.9	11	0.34	11	0.07	21.8	0.05		2.5	0
130	Okra, raw	31	2.00	0.10	7.03	3.2	81	0.80	57	0.60	21.1	0.36	0	53.0	0
131	Coriander seed (Spices,)	298	12.37	17.77	54.99	41.9	709	16.32	330	4.70	21.0				0
132	Dill seed (Spices,)	305	15.98	14.54	55.17	21.1	1516	16.33	256	5.20	21.0				0
133	Caraway seed (Spices,)	333	19.77	14.59	49.9	38.0	689	16.23	258	5.50	21.0	2.50		0.0	0
134	Anise seed ( Spices,)	337	17.60	15.9	50.02	14.6	646	36.96	170	5.30	21.0				0
135	Pepper, black (Spices,)	255	10.95	3.26	64.81	26.5	437	28.86	194	1.42	21.0	0.72	0	163.7	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
136	Mace, ground (Spices,)	475	6.71	32.38	50.50	20.2	252	13.90	163	2.30	21.0		0		0
137	Purslane, raw	16	1.30	0.10			65	1.99	68	0.17	21.0				0
138	Turnips, raw	28	0.90	0.10	6.43	1.8	30	0.30	11	0.27	21.0	0.03	0	0.1	0
139	Squash, winter, butternut, raw	45	1.00	0.10	11.69	2.0	48	0.70	34	0.15	21.0	1.44	0	1.1	0
140	Blackberries, raw	43	1.39	0.49	9.61	5.3	29	0.62	20	0.53	21.0	1.17	0	19.8	0
141	Cardamom (Spices,)	311	10.76	6.70	68.47	28.0	383	13.97	229	7.47	21.0		0		0
142	Soursop, raw	66	1.00	0.30	16.84	3.3	14	0.60	21	0.10	20.6	0.08		0.4	0
143	Feijoa, raw	49	1.24	0.78	10.63		17	0.08	9	0.04	20.3				0
144	Broccoli raab, raw	22	3.17	0.49	2.85	2.7	108	2.14	22	0.77	20.2	1.62		224.0
145	Yambean (jicama), raw	38	0.72	0.09	8.82	4.9	12	0.60	12	0.16	20.2	0.46	0	0.3	0
146	Sapotes, (marmalade plum), raw	134	2.12	0.60	33.76	2.6	39	1.00	30		20.0				0
147	Durian, raw or frozen	147	1.47	5.33	27.09	3.8	6	0.43	30	0.28	19.7				0
148	Squash, summer, crookneck and straightneck, raw	19	1.01	0.27	3.88	1.0	21	0.44	20	0.29	19.3	0.13	0	3.2	0
149	Custard-apple, (bullock's-heart), raw	101	1.70	0.60	25.20	2.4	30	0.71	18		19.2				0
150	Scallions or onions, spring (includes tops and bulb), raw	32	1.83	0.19	7.34	2.6	72	1.48	20	0.39	18.8	0.55	0	207.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
151	Plantains, raw	122	1.30	0.37	31.89	2.3	3	0.60	37	0.14	18.4	0.14		0.7	0
152	Winged beans, immature seeds, raw	49	6.95	0.87	4.31		84	1.50	34	0.39	18.3				0
153	Blueberries, wild, raw (Alaska Native)	61	1.22	0.76	12.31	2.6	13	0.37	7	0.20	18.3	1.69	0
154	Collards, cooked, boiled, drained, without salt	26	2.11	0.36	4.91	2.8	140	1.16	20	0.23	18.2	0.88		440.0	0
155	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	1.88	0.08	4.13	2.1	58	2.26	86	0.33	18.0	1.89		327.3	0
156	Honeydew, raw (Melon,)	36	0.54	0.14	9.09	0.8	6	0.17	10	0.09	18.0	0.02		2.9	0
157	Lettuce, green leaf, raw	15	1.36	0.15	2.79	1.3	36	0.86	13	0.18	18.0	0.29		173.6	0
158	Basil, fresh	23	3.15	0.64	2.65	1.6	177	3.17	64	0.81	18.0	0.80		414.8	0
159	Dandelion greens, cooked, boiled, drained, without salt	33	2.00	0.60	6.40	2.9	140	1.80	24	0.28	18.0	2.44		551.4	0
160	Squash, summer, scallop, raw	18	1.20	0.20	3.84		19	0.40	23	0.29	18.0		0		0
161	Squash, summer, zucchini, includes skin, raw	17	1.21	0.32	3.11	1.0	16	0.37	18	0.32	17.9	0.12	0	4.3	0
162	Avocados, raw, Florida	120	2.23	10.06	7.82	5.6	10	0.17	24	0.40	17.4	2.66			0
163	Celery seed (Spices,)	392	18.07	25.27	41.35	11.8	1767	44.9	440	6.93	17.1	1.07		0.0	0
164	Yam, raw	118	1.53	0.17	27.88	4.1	17	0.54	21	0.24	17.1	0.35	0	2.3	0
165	Parsnips, raw	75	1.20	0.30	17.99	4.9	36	0.59	29	0.59	17.0	1.49	0	22.5	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
166	Cabbage, savoy, cooked, boiled, drained, without salt	24	1.80	0.09	5.41	2.8	30	0.38	24	0.23	17.0				0
167	Squash, summer, all varieties, raw	16	1.21	0.18	3.35	1.1	15	0.35	17	0.29	17.0	0.12	0	3.0	0
168	Pineapple, raw, traditional varieties (1)	45	0.55	0.13	11.82		13	0.25	12	0.08	16.9		0	0.7
169	Lentils, sprouted, raw	106	8.96	0.55	22.14		25	3.21	37	1.51	16.5				0
170	Roe, mixed species, cooked, dry heat (Fish,)	204	28.62	8.23	1.92	0.0	28	0.77	26	1.28	16.4				479
171	Snap, green, raw (Beans,)	31	1.82	0.12	7.13	3.4	37	1.04	25	0.24	16.3	0.41		14.4	0
172	Small white, mature seeds, raw (Beans,)	31	1.82	0.12	7.14	3.4	37	1.04	25	0.24	16.3				0
173	Okra, cooked, boiled, drained, without salt	22	1.87	0.21	4.51	2.5	77	0.28	36	0.43	16.3	0.27	0	40.0	0
174	Roe, mixed species, raw (Fish,)	143	22.32	6.42	1.50	0.0	22	0.60	20	1.00	16.0	7.00	484	0.2	374
175	Swamp cabbage, cooked, boiled, drained, without salt	20	2.08	0.24	3.71	1.9	54	1.32	30	0.16	16.0				0
176	Tomatoes, orange, raw	16	1.16	0.19	3.18	0.9	5	0.47	8	0.14	16.0				0
177	Mouse nuts, roots (Alaska Native)	81	3.90	0.10	16.10		22				16.0
178	Beechnuts, dried (Nuts,)	576	6.20	50.00	33.50		1	2.46	0	0.36	15.5				0
179	Squash, winter, butternut, cooked, baked, without salt	40	0.90	0.09	10.49	1.97	41	0.60	29	0.13	15.1	1.29	0	1.0	0
180	Quinces, raw	57	0.40	0.10	15.30	1.9	11	0.70	8	0.04	15.0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
181	Arugula, raw	25	2.58	0.66	3.65	1.6	160	1.46	47	0.47	15.0	0.43		108.6	0
182	Ginkgo nuts, raw (Nuts,)	182	4.32	1.68	37.60		2	1.00	27	0.34	15.0				0
183	Cranberries, wild, bush, raw (Alaska Native)	55	1.10	0.20	12.30	6.7	20	1.00			15.0
184	Radishes, raw	16	0.68	0.10	3.40	1.6	25	0.34	10	0.28	14.8	0.00	0.0	1.3	0
185	Sapodilla, raw	830	0.44	1.10	19.96	5.3	21	0.80	12	0.10	14.7				0
186	Java-plum, (jambolan), raw	60	0.72	0.23	15.56		19	0.19	15		14.3				0
187	Mammy-apple, (mamey), raw	51	0.50	0.50	12.50	3.0	11	0.70	16	0.10	14.0				0
188	Prickly pears, raw	41	0.73	0.51	9.57	3.6	56	0.30	85	0.12	14.0				0
189	Cranberries, raw	46	0.39	0.13	12.2	4.6	8	0.25	6	0.10	13.3	1.20		5.1	0
190	Spearmint, fresh (1)	44	3.29	0.73	8.41	6.8	199	11.87	63	1.09	13.3				0
191	Clam, mixed species, raw (Mollusks,)	74	12.77	0.97	2.57	0.0	46	13.98	9	1.37	13.0	0.31	0	0.2	34
192	Parsnips, cooked, boiled, drained, without salt	71	1.32	0.30	17.01	3.6	37	0.58	29	0.26	13.0	1.00	0	1.0	0
193	Waxgourd, (chinese preserving melon), raw	13	0.40	0.20	3.00	2.9	19	0.40	10	0.61	13.0				0
194	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	1.14	0.36	2.69	1.0	18	0.37	19	0.33	12.9	0.12	0	4.2	0
195	Tomatoes, red, ripe, raw, year round average	18	0.88	0.20	3.92	1.2	10	0.27	11	0.17	12.7	0.54	0	7.9	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
196	Whitefish, eggs (Alaska Native) (Fish,)	104	14.66	2.88	4.89	0.0	46	5.95	30	2.10	12.0	2.68		0.6	439
197	Leeks, (bulb and lower leaf-portion), raw	61	1.50	0.30	14.15	1.8	59	2.10	28	0.12	12.0	0.92		47.0	0
198	Fennel, bulb, raw	31	1.24	0.20	7.29	3.1	49	0.73	17	0.20	12.0				0
199	Roselle, raw	49	0.96	0.64	11.31		215	1.48	51		12.0				0
200	Tomatillos, raw	32	0.96	1.02	5.84	1.9	7	0.62	20	0.22	11.7	0.38	0	10.1	0
201	Artichokes, (globe or french), raw	47	3.27	0.15	10.51	5.4	44	1.28	60	0.49	11.7	0.19		14.8	0
202	Turnips, cooked, boiled, drained, without salt	22	0.71	0.08	5.06	2.0	33	0.18	9	0.12	11.6	0.02	0	0.1	0
203	Cherimoya, raw	74	1.65	0.62	17.70	2.3	8	0.30	16	0.18	11.5				0
204	Curry powder (Spices,)	325	12.66	13.81	58.15	33.2	478	29.59	254	4.05	11.4	21.99	0	99.8	0
205	Pumpkin leaves, raw	19	3.15	0.40	2.33		39	2.22	38	0.20	11.0		0		0
206	Squash, winter, hubbard, raw	40	2.00	0.50	8.70		14	0.40	19	0.13	11.0		0		0
207	Squash, winter, acorn, raw	40	0.80	0.10	10.42	1.5	33	0.70	32	0.13	11.0		0		0
208	Groundcherries, (cape-gooseberries or poha), raw	53	1.90	0.70	11.20		9	1.00			11.0				0
209	Squash, winter, acorn, cooked, baked, without salt	56	1.12	0.14	14.58	4.4	44	0.93	43	0.17	10.8		0		0
210	Grapes, red or green (European type, such as Thompson seedless), raw	69	0.72	0.16	18.10	0.9	10	0.36	7	0.07	10.8	0.19		14.6	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
211	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	0.20	3.04	1.0	18	0.38	10	0.59	10.5	0.08		2.8	0
212	Peas, mature seeds, sprouted, raw	124	8.80	0.68	27.11		36	2.26	56	1.05	10.4		0		0
213	Pomegranates, raw (1)	83	1.67	1.17	18.70	4.0	10	0.30	12	0.35	10.2	0.60	0	16.4	0
214	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	6.81	0.32	23.64	5.3	32	2.45	74	0.79	10.1	0.14		6.2	0
215	Apricots, raw	48	1.40	0.39	11.12	2.0	13	0.39	10	0.20	10.0	0.89		3.3	0
216	Cherries, sour, red, raw	50	1.00	0.30	12.18	1.6	16	0.32	9	0.10	10.0	0.07		2.1	0
217	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	5.31	0.66	3.21		61	1.09	30	0.28	9.8				0
218	Blueberries, raw	57	0.74	0.33	14.49	2.4	6	0.28	6	0.16	9.7	0.57		19.3	0
219	Squash, winter, hubbard, cooked, baked, without salt	50	2.48	0.62	10.81		17	0.47	22	0.15	9.5		0		0
220	Plums, raw	46	0.70	0.28	11.42	1.4	6	0.17	7	0.10	9.5	0.26	0	6.4	0
221	Chestnuts, japanese, boiled and steamed (Nuts,)	56	0.82	0.19	12.64		11	0.53	18	0.40	9.5				0
222	Tomatoes, yellow, raw	15	0.98	0.26	2.98	0.7	11	0.49	12	0.28	9.0		0		0
223	Pumpkin, raw	26	1.00	0.10	6.50	0.5	21	0.80	12	0.32	9.0	1.06	0	1.1	0
224	Cottonseed kernels, roasted (glandless) (Seeds,)	506	32.59	36.29	21.90	5.5	100	5.40	440	6.00	9.0		0		0
225	Avocados, raw, California	167	1.96	15.41	8.64	6.8	13	0.61	29	0.68	8.8	1.97		21.0	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
226	Bananas, raw	89	1.09	0.33	22.84	2.6	5	0.26	27	0.15	8.7	0.10		0.5	0
227	Soybeans, mature seeds, sprouted, cooked, steamed	81	8.47	4.45	6.53	0.8	59	1.31	60	1.04	8.3	0.21	0	70.6	0
228	Alfalfa seeds, sprouted, raw	23	3.99	0.69	2.10	1.9	32	0.96	27	0.92	8.2	0.02		30.5	0
229	Watermelon, raw	30	0.61	0.15	7.55	0.4	7	0.24	10	0.10	8.1	0.05		0.1	0
230	Banana (Melon,) (Navajo)	21	0.84	0.20	4.06	0.3	13	0.21	10	0.14	8.1	0.00		4.9
231	Mollusks, oyster, Pacific, raw	81	9.45	2.30	4.95	0.00	8	5.11	22	16.62	8				0
232	Shallots, raw	72	2.50	0.10			37	1.20	21	0.40	8.0		0		0
233	Radicchio, raw	23	1.43	0.25	4.48	0.9	19	0.57	13	0.62	8.0	2.26		255.2	0
234	Crabapples, raw	76	0.40	0.30	19.95		18	0.36	7		8.0				0
235	Mouse nuts, seedlings (Alaska Native)	104	7.30	1.10	16.30		17				8.0
236	Cumin seed (Spices,)	375	17.81	22.27	44.24	10.5	931	66.36	366	4.8	7.7	3.33		5.4	0
237	Chayote, fruit, raw	19	0.82	0.13	4.51	1.7	17	0.34	12	0.74	7.7	0.12	0	4.1	0
238	Persimmons, japanese, raw	70	0.58	0.19	18.59	3.6	8	0.15	9	0.11	7.5	0.73		2.6	0
239	Onions, raw	40	1.10	0.10	9.34	1.7	23	0.21	10	0.17	7.4	0.02	0	0.4	0
240	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	4.07	0.29	13.33	3.6	28	1.61	34	0.64	7.3				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
241	Mustard seed, ground (Spices,)	508	26.08	36.24	28.09	12.2	266	9.21	370	6.08	7.1	5.07	0	5.4	0
242	Muskrat, cooked, roasted (Game meat,)	234	30.09	11.74	0.00	0.0	36	7.10	26	2.27	7.0				121
243	Cherries, sweet, raw	63	1.06	0.20	16.01	2.1	13	0.36	11	0.07	7.0	0.07		2.1	0
244	Corn, sweet, yellow, raw	86	3.27	1.35	18.70	2.0	2	0.52	37	0.46	6.8	0.07	0	0.3	0
245	Corn, sweet, white, raw	86	3.22	1.18	19.02	2.7	2	0.52	37	0.45	6.8	0.07	0	0.3	0
246	Jackfruit, raw	94	1.47	0.30	24.01	1.6	34	0.60	37	0.42	6.7				0
247	Peaches, raw	39	0.91	0.25	9.54	1.5	6	0.25	9	0.17	6.6	0.73		2.6	0
248	Breadfruit seeds, raw (Seeds,)	191	7.40	5.59	29.24	5.2	36	3.67	54	0.90	6.6				0
249	Endive, raw	17	1.25	0.20	3.35	3.1	52	0.83	15	0.79	6.5	0.44		231.0	0
250	Hazelnuts or filberts (1) (Nuts,)	628	14.95	60.75	16.70	9.7	114	4.70	163	2.45	6.3	15.03		14.2	0
251	Celery, cooked, boiled, drained, without salt	18	0.83	0.16	4.00	1.6	42	0.42	12	0.14	6.1	0.35		37.8	0
252	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	1.86	0.32	4.10		15	0.66	18	0.17	6.1				0
253	Oheloberries, raw	280	0.38	0.22	6.84		7	0.09	6		6.0				0
254	Carrots, raw	41	0.93	0.24	9.58	2.8	33	0.30	12	0.24	5.9	0.66		13.2	0
255	Asparagus, raw	20	2.20	0.12	3.88	2.1	24	2.14	14	0.54	5.6	1.13		41.6	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
256	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	0.91	0.31	4.31	1.4	27	0.36	24	0.39	5.5	0.14	0	3.5	0
257	Chokecherries, raw, pitted (Northern Plains Indians)	162	3.04	1.69	33.62	20.0	60	0.69	27	0.33	5.5	0.35		21.1
258	Raisins, seeded	296	2.52	0.54	78.47	6.8	28	2.59	30	0.18	5.4		0		0
259	Nectarines, raw	44	10.06	0.32	10.55	1.7	6	0.28	9	0.17	5.4	0.77		2.2	0
260	Great northern, mature seeds, raw (Beans,)	339	21.86	1.14	62.37	20.2	175	5.47	189	2.31	5.3	0.22		6.0	0
261	Moose, cooked, roasted (Game meat,)	134	29.27	0.97	0.00	0.0	6	4.22	24	3.68	5.0	0.20	0	1.2	78
262	Pistachio nuts, raw (1) (Nuts,)	557	20.61	44.44	27.97	10.3	107	4.15	121	2.20	5.0	2.30			0
263	Milk, human, mature, fluid	70	1.03	4.38	6.89	0.0	32	0.03	3	0.17	5.0	0.08	4	0.3	14
264	Chicory roots, raw	73	1.40	0.20	17.51		41	0.80	22	0.33	5.0				0
265	Ginger root, raw	80	1.82	0.75	17.77	2.0	16	0.60	43	0.34	5.0	0.26		0.1	0
266	Pumpkin flowers, cooked, boiled, drained, without salt	15	1.09	0.08	3.30	0.9	37	0.88	25	0.10	5.0	0.04	0	0.0	0
267	Beets, raw	43	1.61	0.17	9.56	2.8	16	0.80	23	0.35	4.9	0.04		0.2	0
268	Lupins, mature seeds, raw	371	36.17	9.74	40.38		176	4.36	198	4.75	4.8		0		0
269	Mung beans, mature seeds, raw	347	23.86	1.15	62.62	16.3	132	6.74	189	2.68	4.8	0.51		9.0	0
270	Onions, sweet, raw	32	0.80	0.08	7.55	0.9	20	0.26	9	0.13	4.8	0.02	0	0.3	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
271	Currants, zante, dried	283	4.08	0.27	74.08	6.8	86	3.26	41	0.66	4.7	0.11		3.3	0
272	French, mature seeds, raw (Beans,)	343	18.81	2.02	64.11	25.2	186	3.40	188	1.90	4.6				0
273	Taro, raw	112	1.50	0.20	26.46	4.1	43	0.55	33	0.23	4.5	2.38	0	1.0	0
274	Squash, Indian, raw (Navajo)	26	0.52	0.20	5.64		9	0.17	10	0.07	4.5	0.00
275	Lentils, raw	353	25.80	1.06	60.08	30.5	56	7.54	122	4.78	4.4	0.49		5.0	0
276	Amaranth, uncooked	371	13.56	7.02	65.25	6.7	159	7.61	248	2.87	4.2	1.19	0	0.0	0
277	Milk, sheep, fluid	108	5.98	7.00	5.36	0.0	193	0.10	18	0.54	4.2				27
278	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	0.81	0.20	7.62	1.0	30	1.10	14	0.06	4.2	0.50		25.4	0
279	Pears, raw	58	0.38	0.12	15.46	3.1	9	0.17	7	0.10	4.2	0.12	0	4.5	0
280	Mollusks, oyster, eastern, wild, cooked, dry heat	72	8.25	1.90	4.80	0.0	45	4.33	46	73.60	4.1				49
281	Salmon, chinook, cooked, dry heat (Fish,)	231	25.72	13.38	0.00	0.0	28	0.91	122	0.56	4.1				85
282	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	19.30	6.04	60.65	17.4	105	6.24	115	3.43	4.0	0.82		9.0	0
283	Mothbeans, mature seeds, raw	343	22.94	1.61	61.52		150	10.85	381	1.92	4.0				0
284	Bamboo shoots, raw	27	2.60	0.30	5.20	2.2	13	0.50	3	1.10	4.0	1.00		0.0	0
285	Jerusalem-artichokes, raw	73	2.00	0.01	17.44	1.6	14	3.40	17	0.12	4.0	0.19		0.1	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
286	Grapes, american type (slip skin), raw	67	0.63	0.35	17.15	0.9	14	0.29	5	0.04	4.0	0.19		14.6	0
287	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	15.03	62.40	17.60	9.4	123	4.38	173	2.50	3.8	15.28			0
288	Cinnamon, ground (Spices,)	247	3.99	1.24	80.59	53.1	1002	8.32	60	1.83	3.8	2.32	0	31.2	0
289	Pears, asian, raw	42	0.50	0.23	10.65	3.6	4	0.00	8	0.02	3.8	0.12	0	4.5	0
290	Mollusks, oyster, eastern, wild, raw	68	7.05	2.46	3.91	0.0	45	6.66	47	90.81	3.7	0.85	0	0.1	53
291	Lettuce, red leaf, raw	16	1.33	0.22	2.26	0.9	33	1.20	12	0.20	3.7	0.15		140.3
292	Fava, in pod, raw (Beans,)	88	7.92	0.73	17.63		37	1.55	33	1.00	3.7				0
293	Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	0.22	2.23	1.1	35	1.24	13	0.20	3.7	0.18		102.3	0
294	Carrots, cooked, boiled, drained, without salt	35	0.76	0.18	8.22	3.0	30	0.34	10	0.20	3.6	1.03		13.7	0
295	Beets, cooked, boiled, drained	44	1.68	0.18	9.96	2.0	16	0.79	23	0.35	3.6	0.04		0.2	0
296	Tamarinds, raw	239	2.80	0.60	62.50	5.1	74	2.80	92	0.10	3.5	0.10		2.8	0
297	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	0.66	0.26	6.46	1.4	21	0.34	11	0.20	3.5	0.12	0	0.8	0
298	Coconut meat, raw (1) (Nuts,)	354	3.33	33.49	15.23	9.0	14	2.43	32	1.10	3.3	0.24		0.2	0
299	Butternuts, dried (Nuts,)	612	24.90	56.98	12.05	4.7	53	4.02	237	3.13	3.2				0
300	Raisins, golden seedless	302	3.39	0.46	79.52	4.0	53	1.79	35	0.32	3.2	0.12	0	3.5	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
301	Cucumber, peeled, raw	12	0.59	0.16	2.16	0.7	14	0.22	12	0.17	3.2	0.03		7.2	0
302	Shellie, canned, solids and liquids (Beans,)	30	1.76	0.19	6.19	3.4	29	0.99	15	0.27	3.1	0.03		8.0	0
303	Celery, raw	16	0.69	0.17	2.97	1.6	40	0.20	11	0.13	3.1	0.27		29.3	0
304	Mustard seed, yellow	469	24.94	28.76	34.94	14.7	521	9.98	298	5.70	3.0	2.89		5.4	0
305	Beaver, cooked, roasted (Game meat,)	212	34.85	6.96	0.00	0.0	22	10.00	29	2.27	3.0	0.45	0	1.6	117
306	Caribou, cooked, roasted (Game meat,)	167	29.77	4.42	0.00	0.0	22	6.17	27	5.26	3.0	0.40	0	1.4	109
307	Fenugreek seed (Spices,)	323	23.00	6.41	58.35	24.6	176	33.53	191	2.50	3.0				0
308	Nutmeg, ground (Spices,)	525	5.84	36.31	49.29	20.8	184	3.04	183	2.15	3.0	0.00	0	0.0	0
309	Seaweed, wakame, raw	45	3.03	0.64	9.14	0.5	150	2.18	107	0.38	3.0	1.00	0	5.3	0
310	Irishmoss, raw (Seaweed,)	49	1.51	0.16	12.29	1.3	72	8.90	144	1.95	3.0	0.87		5.0	0
311	Seaweed, irishmoss, raw	49	1.51	0.16	12.29	1.3	72	8.90	144	1.95	3.0	0.87	0	5.0	0
312	Burdock root, raw	72	1.53	0.15	17.34	3.3	41	0.80	38	0.33	3.0	0.38		1.6	0
313	Seaweed, kelp, raw	43	1.68	0.56	9.57	1.3	168	2.85	121	1.23	3.0	0.87	0	66.0	0
314	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	2.29	23.84	5.54	2.2	16	1.64	37	0.67	2.8	0.15		0.1	0
315	Cucumber, with peel, raw	15	0.65	0.11	3.63	0.5	16	0.28	13	0.20	2.8	0.03		16.4	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
316	Chicory, witloof, raw	17	0.90	0.10	4.00	3.1	19	0.24	10	0.16	2.8				0
317	Lettuce, iceberg (includes crisphead types), raw	14	0.90	0.14	2.97	1.2	18	0.41	7	0.15	2.8	0.18		24.1	0
318	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	3.63	34.68	6.65	2.2	11	2.28	28	0.96	2.8				0
319	Wheat, sprouted	198	7.49	1.27	42.53	1.1	28	2.14	82	1.65	2.6		0		0
320	Burdock root, cooked, boiled, drained, without salt	88	2.09	0.14	21.15	1.8	49	0.77	39	0.38	2.6	0.46		2.0	0
321	Carrots, baby, raw	35	0.64	0.13	8.24	2.9	32	0.89	10	0.17	2.6			9.4	0
322	Mountain yam, hawaii, raw	67	1.34	0.10	16.31		26	0.44	12	0.27	2.6		0		0
323	Cowpeas (blackeyes), immature seeds, raw	90	2.95	0.35	18.83	5.0	126	1.10	51	1.01	2.5		0		0
324	Coconut water (liquid from coconuts) (Nuts,)	19	0.72	0.20	3.71	1.1	24	0.29	25	0.10	2.4	0.00		0.0	0
325	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	21.35	45.97	27.65	10.3	110	4.20	120	2.30	2.3	1.93		13.2	0
326	Raisins, seedless	299	3.07	0.46	79.18	3.7	50	1.88	32	0.22	2.3	0.12	0	3.5	0
327	Oregano, dried (Spices,)	265	9.00	4.28	68.92	42.5	1597	36.80	270	269	2.3	18.26	0	621.7	0
328	Milk, indian buffalo, fluid	97	3.75	6.89	5.18	0.0	169	0.12	31	0.22	2.3				19
329	Eggplant, raw	24	1.01	0.19	5.70	3.4	9	0.24	14	0.16	2.2	0.30		3.5	0
330	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	24.18	4.73	0.00	0.0	103	1.91	38	0.83	2.1				87
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
331	Mushrooms, white, raw	22	3.09	0.34	3.28	1.0	3	0.50	9	0.52	2.1	0.01	18	0.0	0
332	Squash, winter, spaghetti, raw	31	0.64	0.57	6.91		23	0.31	12	0.19	2.1		0		0
333	Horse, cooked, roasted (Game meat,)	175	28.14	6.05	0.00	0.0	8	5.03	25	3.82	2.0				68
334	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	22.92	5.82	0.00	0.0	86	0.38	31	0.51	2.0				69
335	Bass, fresh water, mixed species, raw (Fish,)	114	18.86	3.69	0.00	0.0	80	1.49	30	0.65	2.0				68
336	Hickorynuts, dried (Nuts,)	657	12.72	64.37	18.25	6.4	61	2.12	173	4.31	2.0				0
337	Figs, raw	74	0.75	0.30	19.18	2.9	35	0.37	17	0.15	2.0	0.11		4.7	0
338	Pine nuts, pinyon, dried (Nuts,)	629	11.57	60.98	19.30	10.7	8	3.06	234	4.28	2.0				0
339	Pumpkin and squash seed kernels, dried (Seeds,)	559	30.23	49.05	10.71	6.0	46	8.82	592	7.81	1.9	2.18	0	7.3	0
340	Arrowroot, raw	65	4.24	0.20	13.39	1.3	6	2.22	25	0.63	1.9				0
341	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	29.84	49.05	14.71	6.5	52	8.07	550	7.64	1.8	0.56	0	4.5	0
342	Peas, split, mature seeds, raw	341	24.55	1.16	60.37	25.5	55	4.43	115	3.01	1.8	0.09	0	14.5	0
343	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	9.16	1.08	25.27	10.4	62	2.48	74	1.06	1.8				0
344	Walnuts, black, dried (Nuts,)	618	24.06	59.00	9.91	6.8	61	3.12	201	3.37	1.7	1.80		2.7	0
345	Lentils, pink, raw	345	24.95	2.17	59.15	10.8	41	7.56	72	3.90	1.7				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
346	Carp, cooked, dry heat (Fish,)	162	22.86	7.17	0.00	0.0	52	1.59	38	1.90	1.6				84
347	Carp, raw (Fish,)	127	17.83	5.60	0.00	0.0	41	1.24	29	1.48	1.6	0.63		0.1	66
348	Yardlong beans, mature seeds, raw	347	24.33	1.31	61.91	11.0	138	8.61	338	3.50	1.6				0
349	Milk, producer, fluid, 3.7% milkfat	64	3.28	3.66	4.65	0.0	119	0.05	13	0.38	1.5				14
350	Olives, ripe, canned (jumbo-super colossal)	81	0.97	6.87	5.61	2.5	94	3.32	4	0.22	1.5	1.65		1.4	0
351	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	19.33	49.80	24.07	11.1	70	3.80	129	5.29	1.4	26.10	0	2.7	0
352	Sunflower seed kernels, dried (Seeds,)	584	20.78	51.46	20.00	8.6	78	5.25	325	5.00	1.4	35.17	0	0.0	0
353	Salmon, coho, wild, cooked, dry heat (Fish,)	139	23.45	4.30	0.00	0.0	45	0.61	33	0.56	1.4	0.92	451	0.1	55
354	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	103	6.70	192	3.14	1.4	0.05		9.0	0
355	Broadbeans (fava beans), mature seeds, raw	341	26.12	1.53	58.29	25.0	103	6.70	192	3.14	1.4	0.05		9.0	0
356	Walnuts, english (1) (Nuts,)	654	15.23	65.21	13.71	6.7	98	291	158	3.09	1.3	0.70		2.7	0
357	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	8.33	0.45	21.09	7.0	68	2.13	50	0.88	1.3				0
358	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	8.86	2.59	27.42	7.6	49	2.89	48	1.53	1.3	0.35		4.0	0
359	Milk, goat, fluid	69	3.56	4.14	4.45	0.0	134	0.05	14	0.30	1.3	0.07	12	0.3	11
360	Eggplant, cooked, boiled, drained, without salt	35	0.83	0.23	8.73	2.25	6	0.25	11	0.12	1.3	0.41		2.9	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
361	Macadamia nuts, raw (1) (Nuts,)	718	7.91	75.77	13.82	8.6	85	3.69	130	1.30	1.2	0.54			0
362	French, mature seeds, cooked, boiled, without salt (Beans,)	129	7.05	0.76	24.02	9.4	63	1.08	56	0.64	1.2				0
363	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	8.67	0.50	22.80	6.4	35	2.22	42	1.00	1.2	0.03		8.4	0
364	Pecans (1)	691	9.17	71.97	13.86	9.6	70	2.53	121	4.53	1.1	1.40		3.5	0
365	Arrowhead, raw	99	5.33	0.29	20.23		10	2.57	51	0.28	1.1				0
366	Poppy seed (Spices,)	525	17.99	41.56	28.13	19.5	1438	9.76	347	7.9	1.0	1.77		0.0	0
367	Horse, raw (Game meat,)	133	21.39	4.60	0.00	0.0	6	3.82	24	2.9	1.0				52
368	Mothbeans, mature seeds, cooked, boiled, without salt	117	7.81	0.55	20.96		3	3.14	104	0.59	1.0				0
369	Pumpkin leaves, cooked, boiled, drained, without salt	21	2.72	0.22	3.39	2.7	43	3.20	38	0.20	1.0	0.96	0	108.00	0
370	Loquats, raw	47	0.43	0.20	12.14	1.7	16	0.28	13	0.05	1.0				0
371	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	8.23	0.62	26.05	10.5	69	2.36	53	1.03	0.9	0.01		0.6
372	Seaweed, spirulina, raw	26	5.92	0.39	2.42		12	2.79	19	0.20	0.9		0		0
373	Catfish, channel, wild, cooked, dry heat (Fish,)	105	18.47	2.85	0.00	0.0	11	0.35	28	0.61	0.8				72
374	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	9.01	0.65	26.22	9.0	46	2.09	50	0.98	0.8	0.94		3.5	0
375	Pine nuts, dried (1) (Nuts,)	673	13.69	68.37	13.08	3.7	16	5.53	251	6.45	0.8	9.33		53.9	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
376	Brazilnuts, dried, unblanched (Nuts,)	656	14.32	66.43	12.27	7.5	160	2.43	376	4.06	0.7	5.73		0.00	0
377	Catfish, channel, wild, raw (Fish,)	95	16.38	2.82	0.00	0.0	14	0.30	23	0.51	0.7		500		58
378	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	7.79	76.08	13.38	8.0	70	2.65	118	1.29	0.7	0.57		0.0	0
379	Pecans, dry roasted, without salt added (Nuts,)	710	9.50	74.27	13.55	9.4	72	2.80	132	5.07	0.7	1.30			0
380	Flaxseed (Seeds,)	534	18.29	42.16	28.88	27.3	255	5.73	392	4.34	0.6	0.31	0	4.3	0
381	Plums, dried (prunes), uncooked	240	2.18	0.38	63.88	7.1	43	0.93	41	0.44	0.6	0.43		59.5	0
382	Pilinuts-canarytree, dried (Nuts,)	719	10.80	79.55	3.98		145	3.53	302	2.97	0.6				0
383	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	9.60	1.93	4.47		19	2.70			0.6				40
384	Cashew nuts, raw (1) (Nuts,)	553	18.22	43.85	30.19	3.3	37	6.68	292	5.78	0.5	0.90		34.1	0
385	Dates, deglet noor	282	2.45	0.39	75.03	8.0	39	1.02	43	0.29	0.4	0.05	0	2.7	0
386	Yardlong beans, mature seeds, cooked, boiled, without salt	118	8.29	0.45	21.09	3.8	42	2.64	98	1.08	0.4				0
387	Mushrooms, shiitake, cooked, without salt	56	1.56	0.22	14.39	2.1	3	0.44	14	1.33	0.3	0.03		0.0	0
388	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	36	1.50	43	1.01	0.3	0.02		2.9	0
389	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	7.60	0.40	19.65	5.4	36	1.50	43	1.01	0.3	0.02		2.9	0
390	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	1.40	0.06	2.14	0.8	14	0.43	9	0.28	0.3	0.04		13.4	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
391	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	20	1.11	24	3.06	0.1	0.13	38	0.0	88
392	Caviar, black and red, granular (Fish,)	252	24.60	17.9	4.00	0.0	275	11.88	300	0.95	0.0	1.89	232	0.6	588
393	Salmon, pink, cooked, dry heat (Fish,)	149	25.56	4.42	0.00	0.0	17	0.99	33	0.71	0.0				67
394	Bluefish, cooked, dry heat (Fish,)	159	25.69	5.44	0.00	0.0	9	0.62	42	1.04	0.0				76
395	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	25.44	8.13	0.00	0.0	15	1.03	37	0.82	0.0				71
396	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	26.69	2.94	0.00	0.0	60	1.07	107	0.53	0.0				41
397	Butterfish, cooked, dry heat (Fish,)	187	22.15	10.28	0.00	0.0	28	0.64	32	0.99	0.0				83
398	Bass, striped, cooked, dry heat (Fish,)	124	22.73	2.99	0.00	0.0	19	1.08	51	0.51	0.0				103
399	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	28.05	5.65	0.00	0.0	5	3.47	27	5.11	0.0	0.20			86
400	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	29.06	8.05	0.00	0.0	19	2.27	21	2.27	0.0				82
401	Barley, pearled, raw	352	9.91	1.16	77.72	15.6	29	2.50	79	2.13	0.0	0.02	0	2.2	0
402	Egg, goose, whole, fresh, raw	185	13.87	13.27	1.35	0.0	60	3.64	16	1.33	0.0	1.29		0.4	852
403	Turkey, all classes, meat only, cooked, roasted	170	29.32	4.97	0.00	0.0	25	1.78	26	3.10	0.0	0.33	8	3.7	76
404	Anchovy, european, raw (Fish,)	131	20.35	4.84	0.00	0.0	147	3.25	41	1.72	0.0	0.57		0.1	60
405	Bluefish, raw (Fish,)	124	20.04	4.24	0.00	0.0	7	0.48	33	0.81	0.0				59
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
406	Butterfish, raw (Fish,)	146	17.28	8.02	0.00	0.0	22	0.50	25	0.77	0.0				65
407	Bass, striped, raw (Fish,)	97	17.73	2.33	0.00	0.0	15	0.84	40	0.40	0.0				80
408	Egg, duck, whole, fresh, raw	185	12.81	13.77	1.45	0.0	64	3.85	17	1.41	0.0	1.34		0.4	884
409	Sesame seeds, whole, dried (Seeds,)	573	17.73	49.67	23.45	11.8	975	14.55	351	7.75	0.0	0.25	0	0.0	0
410	Sesame seed kernels, dried (decorticated) (Seeds,)	631	20.45	61.21	11.73	11.6	60	6.36	345	6.73	0.0	1.68	0	0.0	0
411	Egg, turkey, whole, fresh, raw	171	13.68	11.88	1.15	0.0	99	4.10	13	1.58	0.0				933
412	Turkey, all classes, meat and skin, cooked, roasted	208	28.10	9.73	0.00	0.0	26	1.79	25	2.98	0.0	0.34	1	0.9	82
413	Egg, quail, whole, fresh, raw	158	13.05	11.09	0.41	0.0	64	3.65	13	1.47	0.0	1.08		0.3	844
414	Egg, whole, raw, fresh	143	12.58	9.94	0.77	0.0	53	1.83	12	1.11	0.0	0.97	35	0.3	423
415	Egg, whole, cooked, hard-boiled	155	12.58	10.61	1.12	0.0	50	1.19	10	1.05	0.0	1.03		0.3	424
416	Bison, ground, cooked, pan-broiled (Game meat,)	238	23.77	15.13	0.00	0.0	13	3.08	22	5.14	0.0	0.24			83
417	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	31.02	3.57	0.00	0.0	15	1.04	29	1.00	0.0	0.27	5	0.3	85
418	Mushrooms, brown, Italian, or Crimini, raw	27	2.50	0.10	4.12	0.6	18	0.40	9	1.10	0.0			0.0	0
419	Goose, domesticated, meat only, cooked, roasted	238	28.97	12.67	0.00	0.0	14	2.87	25	3.17	0.0				96
420	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	29.80	7.78	0.00	0.0	14	1.07	27	1.02	0.0	0.27	5	0.3	84
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
421	Duck, domesticated, meat only, cooked, roasted	201	23.48	11.20	0.00	0.0	12	2.70	20	2.60	0.0	0.70	4	3.8	89
422	Goose, domesticated, meat and skin, cooked, roasted	305	25.16	21.92	0.00	0.0	13	2.83	22	2.62	0.0	1.74	3	5.1	91
423	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	25.38	18.21	0.00	0.0	35	2.25	19	6.14	0.0	0.47		3.0	82
424	Duck, domesticated, meat and skin, cooked, roasted	337	18.99	28.35	0.00	0.0	11	2.70	16	1.86	0.0	0.70	3	5.1	84
425	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	9	2.68	23	6.00	0.0	0.18	13	1.8	87
426	Opossum, cooked, roasted (Game meat,)	221	30.20	10.20	0.00	0.0	17	4.64	34	2.28	0.0	0.44	0	1.6	129
427	Raccoon, cooked, roasted (Game meat,)	255	29.20	14.50	0.00	0.0	14	7.10	30	2.27	0.0	0.49	0	1.7	97
428	Mushrooms, portabella, grilled	35	4.27	0.75	4.91	2.2	4	0.56	15	0.73	0.0	0.00		0.0	0
429	Burbot, cooked, dry heat (Fish,)	115	24.76	1.04	0.00	0.0	64	1.15	41	0.97	0.0				77
430	Squirrel, cooked, roasted (Game meat,)	173	30.77	4.69	0.00	0.0	3	6.81	28	1.78	0.0	0.40	0	1.4	121
431	Rye	338	10.34	1.63	75.86	15.1	24	2.63	110	2.65	0.0	0.85	0	5.9	0
432	Elk, cooked, roasted (Game meat,)	146	30.19	1.90	0.00	0.0	5	3.63	24	3.16	0.0				73
433	Boar, wild, cooked, roasted (Game meat,)	160	28.30	4.38	0.00	0.0	16	1.12	27	3.01	0.0	0.38	0	1.4	77
434	Deer, cooked, roasted (Game meat,)	158	30.21	3.19	0.00	0.0	7	4.47	24	2.75	0.0				112
435	White, mature seeds, raw (Beans,)	333	23.36	0.85	60.27	15.2	240	10.44	190	3.67	0.0	0.21		5.6	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
436	Yellow, mature seeds, raw (Beans,)	345	22.00	2.60	60.70	25.1	166	7.01	222	2.83	0.0				0
437	Small white, mature seeds, raw (Beans,)	336	21.11	1.18	62.25	24.9	173	7.73	183	2.81	0.0				0
438	Cranberry (roman), mature seeds, raw (Beans,)	335	23.03	1.23	60.05	24.7	127	5	156	3.63	0.0				0
439	Burbot, raw (Fish,)	90	19.31	0.81	0.00	0.0	50	0.90	32	0.76	0.0				60
440	Cisco, raw (Fish,)	98	18.99	1.91	0.00	0.0	12	0.40	17	0.37	0.0				50
441	Buffalo, water, cooked, roasted (Game meat,)	131	26.83	1.80	0.00	0.0	15	2.12	33	2.54	0.0				61
442	Goat, cooked, roasted (Game meat,)	143	27.10	3.03	0.00	0.0	17	3.73	0	5.27	0.0	0.34	0	1.2	75
443	Spelt, uncooked	338	14.57	2.43	70.19	10.7	27	4.44	136	3.28	0.0	0.79		3.6	0
444	Cashew nuts, dry roasted, without salt added (Nuts,)	574	15.31	46.35	32.69	3.0	45	6.00	260	5.60	0.0	0.92		34.7	0
445	Bear, cooked, simmered (Game meat,)	259	32.42	13.39	0.00	0.0	5	10.73	23	10.27	0.0	0.49	0	1.8	98
446	Mushrooms, portabella, grilled	26	2.50	0.20	5.07	1.5	8	0.60	11	0.60	0.0	0.02		0.0	0
447	Rice, brown, long-grain, cooked	111	2.58	0.90	22.96	1.8	10	0.42	43	0.63	0.0	0.03	0	0.6	0
448	Barley, pearled, cooked	123	2.26	0.44	28.22	3.8	11	1.33	22	0.82	0.0	0.01	0	0.8	0
449	Buckwheat groats, roasted, dry	346	11.73	2.71	74.95	10.3	17	2.47	221	2.42	0.0		0		0
450	Buckwheat	343	13.25	3.40	71.50	10.0	18	2.20	231	2.40	0.0		0		0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
451	Pigeon peas (red gram), mature seeds, raw	343	21.70	1.49	62.78	15.0	130	5.23	183	2.76	0.0				0
452	Hyacinth beans, mature seeds, raw	344	23.90	1.39	60.76		130	5.10	283	9.30	0.0				0
453	Mungo beans, mature seeds, raw	341	25.21	1.64	58.99	18.3	138	7.57	267	3.35	0.0				0
454	Rice, white, long-grain, regular, cooked	130	2.69	0.28	28.17	0.4	10	1.20	12	0.49	0.0	0.04	0	0.0	0
455	Peanuts, all types, dry-roasted, without salt	585	23.68	49.66	21.51	8.0	54	2.26	176	3.31	0.0	6.93	0	0.0	0
456	Rice, white, medium-grain, cooked	130	2.38	0.21	28.59	0.3	3	1.49	13	0.42	0.0		0		0
457	Peanuts, all types, raw	5.67	25.80	49.24	16.13	8.5	92	4.58	168	3.27	0.0	8.33	0	0.0	0
458	Spelt, cooked	127	5.50	0.85	26.44	3.9	10	1.67	49	1.25	0.0				0
459	Milk, whole, 3.25% milkfat	60	3.22	3.25	4.52	0.0	113	0.03	10	0.40	0.0	0.06	40	0.2	10
460	Black, mature seeds, raw (Beans,)	341	21.60	1.42	62.36	15.2	123	5.02	171	3.65	0.0	0.21	0	5.6	0
461	Adzuki, mature seeds, raw (Beans,)	329	19.87	0.53	62.90	12.7	66	4.98	127	5.04	0.0				0
462	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	10.62	5.84	14.94		142	4.33	54	1.44	0.0				0
463	Almonds, dry roasted, without salt added (Nuts,)	597	22.09	52.83	19.29	11.8	266	4.51	286	3.54	0.0	26.00		0.0	0
464	Wild rice, raw	357	14.73	1.08	74.90	6.2	21	1.96	177	5.96	0.0	0.82	0	1.9	0
465	Quinoa, cooked	120	4.40	1.92	21.30	2.8	17	1.49	64	1.09	0.0				0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
466	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	8.14	0.58	20.70		40	4.58	82	2.85	0.				0
467	Millet, raw	378	11.02	4.22	72.85	8.5	8	3.01	114	1.68	0.0	0.05	0	0.9	0
468	Almonds (1,2) (Nuts,)	575	21.22	49.42	21.67	12.2	264	3.72	268	3.08	0.0	26.22		0.0	0
469	Mushrooms, enoki, raw	44	2.56	0.32	7.68	2.7	1	1.09	16	0.61	0.0	0.01		0.0	0
470	Mushrooms, Maitake, Raw	37	1.94	0.19	6.81	2.7	1	0.30	10	0.75	0.0	0.01		0.0	0
471	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	9.06	0.49	27.91	5.3	52	2.3	65	0.96	0.0	0.98		3.7	0
472	White, mature seeds, cooked, boiled, without salt (Beans,)	139	9.73	0.35	25.09	6.3	90	3.70	63	1.38	0.0	0.94		3.5	0
473	Beans, small white, mature seeds, cooked, boiled, without salt	142	8.97	0.64	25.81	10.4	73	2.84	68	1.09	0.0				0
474	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	9.34	0.46	24.46	10.0	50	2.09	50	1.14	0.0				0
475	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	7.52	0.10	24.77	7.3	28	2.00	52	1.77	0.0				0
476	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	8.86	0.54	23.71		27	2.10	70	1.12	0.0				0
477	Millet, cooked	119	3.51	1.00	23.67	1.3	3	0.63	44	0.91	0.0	0.02	0	0.3	0
478	Wild rice, cooked	101	3.99	0.34	21.34	1.8	3	0.60	32	1.34	0.0	0.24	0	0.5	0
479	Tapioca, pearl, dry	358	0.19	0.02	88.69	0.9	20	1.58	1	0.12	0.0	0.00	0	0.0	0
480	Seaweed, agar, raw	26	0.54	0.03	6.75	0.5	54	1.86	67	0.58	0.0	0.87	0	2.3	0
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	Cholesterol mg
481	Oats	389	16.89	6.90	66.27	10.6	54	4.72	177	3.97	0.0				0
482	Wheat, soft red winter	331	10.35	1.56	74.24	12.5	27	3.21	126	2.63	0.0	1.01	0		0
483	Wheat, soft white	340	10.69	1.99	75.36	12.7	34	5.37	90	3.46	0.0	1.01	0	1.9	0
484	Triticale	336	13.05	2.09	72.13		37	2.57	130	3.45	0.0	0.90	0		0
485	Safflower seed kernels, dried (Seeds,)	517	16.18	38.45	34.29		78	4.9	353	5.05	0.0				0
486	Pinon Nuts, roasted (Navajo)	541	7.41	34.08	51.06	43.4	18	3.53	152	2.89	0.0	11.30
487	Watermelon seed kernels, dried (Seeds,)	557	28.33	47.37	15.31		54	7.28	515	10.24	0.0				0
488	Acorns, raw (Nuts,)	387	6.15	23.86	40.75		41	0.79	62	0.51	0.0				0
489	Rice, brown, medium	112	2.32	0.83	23.51	1.8	10	0.53	44	0.62	0.0		0		0
490	Lotus seeds, raw (Seeds,)	89	4.13	0.53	17.28		44	0.95	56	0.28	0.0				0
491	Dates, medjool	277	1.81	0.15	74.97	6.7	64	0.90	54	0.44	0.0		0	2.7
492	Kamut, uncooked	337	14.70	2.20	70.38	9.1	24	4.41	134	3.68		0.60		1.8
493	Quinoa, uncooked	368	14.12	6.07	64.16	7.0	47	4.57	197	3.10		2.44	0	0.0	0
494	Amaranth grain, cooked	102	3.80	1.58	18.69	2.1	47	2.10	65	0.86		0.19
495	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	7.90	1.07	80.02	19.2	27	1.47	86	6.33					0
496	Chia seeds, dried (Seeds,)	490	15.62	30.75	43.85	37.7	631			3.49					0
497	Kamut, cooked	146	6.45	0.91	30.46	3.9	10	2.01	56	1.77					0
498	Sea cucumber, yane (Alaska Native)	56	13.00	0.40	0.00		30	0.60
	Food	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Calcium, Ca mg	Iron, Fe mg	Magnesium, Mg mg	Zinc, Zn mg	Vitamin C, total ascorbic acid mg	Vitamin E (alpha-tocopherol) mg	Vitamin D IU	Vitamin K (phylloquinone) mcg	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

. . . . . . . . . . . . .