The Ultimate Nutrition Tables!

Vitamin D

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

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Catfish, channel, wild, raw (Fish,)

95

16.38

0.0

14

0.30

23

209

358

43

0.51

0.034

0.025

 

12.6

0.7

500

 

58

 

2

Roe, mixed species, raw (Fish,)

143

22.32

0.0

22

0.60

20

402

221

91

1.00

0.100

0.010

 

40.3

16.0

484

0.2

374

 

3

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

139

23.45

0.0

45

0.61

33

322

434

58

0.56

0.071

0.019

 

38.0

1.4

451

0.1

55

 

4

Caviar, black and red, granular (Fish,)

252

24.60

0.0

275

11.88

300

356

181

1500

0.95

0.110

0.050

 

65.50

0.0

232

0.6

588

 

5

Milk, whole, 3.25% milkfat

60

3.22

0.0

113

0.03

10

91

143

40

0.40

0.011

0.003

 

3.7

0.0

40

0.2

10

 

6

Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked

238

26.36

0.0

20

1.11

24

221

341

57

3.06

0.090

0.010

 

42.0

0.1

38

0.0

88

 

7

Egg, whole, raw, fresh

143

12.58

0.0

53

1.83

12

191

134

140

1.11

0.102

0.038

1.1

31.7

0.0

35

0.3

423

 

8

Mushrooms, white, raw

22

3.09

1.0

3

0.50

9

86

318

5

0.52

0.318

0.047

 

9.3

2.1

18

0.0

0

 

9

Beef, composite of trimmed retail cuts, separable lean and fat,

trimmed to 1/8" fat, all grades, cooked

291

26.42

0.0

9

2.68

23

208

319

63

6.00

0.112

0.015

22.4

19.8

0.0

13

1.8

87

 

10

Milk, goat, fluid

69

3.56

0.0

134

0.05

14

111

204

50

0.30

0.046

0.018

 

1.4

1.3

12

0.3

11

 

11

Turkey, all classes, meat only, cooked, roasted

170

29.32

0.0

25

1.78

26

213

298

70

3.10

0.094

0.021

 

36.8

0.0

8

3.7

76

 

12

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

165

31.02

0.0

15

1.04

29

228

256

74

1.00

0.049

0.017

 

27.6

0.0

5

0.3

85

 

13

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

roasted

197

29.80

0.0

14

1.07

27

2114

245

71

1.02

0.050

0.018

 

24.7

0.0

5

0.3

84

 

14

Duck, domesticated, meat only, cooked, roasted

201

23.48

0.0

12

2.70

20

203

252

65

2.60

0.231

0.019

 

22.4

0.0

4

3.8

89

 

15

Milk, human, mature, fluid

70

1.03

0.0

32

0.03

3

14

51

17

0.17

0.052

0.026

 

1.8

5.0

4

0.3

14

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

0.0

13

2.83

22

270

329

70

2.62

0.264

0.023

 

21.8

0.0

3

5.1

91

 

17

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

0.0

11

2.70

16

156

204

59

1.86

0.227

0.019

 

20.0

0.0

3

5.1

84

 

18

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

208

28.10

0.0

26

1.79

25

203

280

68

2.98

0.093

0.021

20.9

32.9

0.0

1

0.9

82

 

19

Radishes, raw

16

0.68

1.6

25

0.34

10

20

233

39

0.28

0.050

0.069

6.0

0.6

14.8

0.0

1.3

0

 

20

Mustard seed, ground (Spices,)

508

26.08

12.2

266

9.21

370

828

738

13

6.08

0.645

2.448

 

208.1

7.1

0

5.4

0

 

21

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

582

19.33

11.1

70

3.80

129

1155

850

3

5.29

1.830

2.110

 

79.3

1.4

0

2.7

0

 

22

Mollusks, oyster, eastern, wild, raw

68

7.05

0.0

45

6.66

47

135

156

211

90.81

4.452

0.367

 

63.7

3.7

0

0.1

53

 

23

Sunflower seed kernels, dried (Seeds,)

584

20.78

8.6

78

5.25

325

660

645

9

5.00

1.800

1.950

 

53.0

1.4

0

0.0

0

 

24

Beaver, cooked, roasted (Game meat,)

212

34.85

0.0

22

10.00

29

292

403

59

2.27

0.189

 

 

43.1

3.0

0

1.6

117

 

25

Wheat, sprouted

198

7.49

1.1

28

2.14

82

200

169

16

1.65

0.261

1.858

 

42.5

2.6

0

 

0

 

26

Barley, pearled, raw

352

9.91

15.6

29

2.50

79

221

280

9

2.13

0.42

1.322

 

37.7

0.0

0

2.2

0

 

27

Sesame seeds, whole, dried (Seeds,)

573

17.73

11.8

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0

0.0

0

 

28

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

631

20.45

11.6

60

6.36

345

667

370

47

6.73

1.400

1.440

 

34.4

0.0

0

0.0

0

 

29

Chervil, dried (Spices,)

237

23.20

11.3

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0

 

0

 

30

Flaxseed (Seeds,)

534

18.29

27.3

255

5.73

392

642

813

30

4.34

1.220

2.482

 

25.4

0.6

0

4.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Clam, mixed species, raw (Mollusks,)

74

12.77

0.0

46

13.98

9

169

314

56

1.37

0.344

0.500

 

24.3

13.0

0

0.2

34

 

32

Amaranth, uncooked

371

13.56

6.7

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0

0.0

0

 

33

Opossum, cooked, roasted (Game meat,)

221

30.20

0.0

17

4.64

34

278

438

58

2.28

0.189

 

 

18.2

0.0

0

1.6

129

 

34

Raccoon, cooked, roasted (Game meat,)

255

29.20

0.0

14

7.10

30

261

398

79

2.27

0.189

 

 

18.0

0.0

0

1.7

97

 

35

Curry powder Ê(Spices,)

 

325

12.66

33.2

478

29.59

254

349

1543

52

4.05

0.815

4.289

 

17.1

11.4

0

99.8

0

 

36

Squirrel, cooked, roasted (Game meat,)

173

30.77

0.0

3

6.81

28

211

352

119

1.78

0.148

0.032

 

15.1

0.0

0

1.4

121

 

37

Garlic, raw

149

6.36

2.1

181

1.70

25

153

401

17

1.16

0.299

1.672

 

14.2

31.2

0

1.7

0

 

38

Rye

338

10.34

15.1

24

2.63

110

332

510

2

2.65

0.367

2.577

 

13.9

0.0

0

5.9

0

 

39

Caribou, cooked, roasted (Game meat,)

167

29.77

0.0

22

6.17

27

233

310

60

5.26

0.263

0.087

 

13.6

3.0

0

1.4

109

 

40

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

160

28.30

0.0

16

1.12

27

134

396

60

3.01

0.056

 

 

13.0

0.0

0

1.4

77

 

41

Moose, cooked, roasted (Game meat,)

134

29.27

0.0

6

4.22

24

176

334

69

3.68

0.079

0.009

 

12.8

5.0

0

1.2

78

 

42

Goat, cooked, roasted (Game meat,)

143

27.10

0.0

17

3.73

0

201

405

86

5.27

0.303

0.042

 

11.8

0.0

0

1.2

75

 

43

Bear, cooked, simmered (Game meat,)

259

32.42

0.0

5

10.73

23

170

263

71

10.27

0.148

 

 

11.2

0.0

0

1.8

98

 

44

Rice, brown, long-grain, cooked

111

2.58

1.8

10

0.42

43

83

43

5

0.63

0.100

0.905

 

9.8

0.0

0

0.6

0

 

45

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

6.0

46

8.82

592

1233

809

7

7.81

1.343

4.543

 

9.4

1.9

0

7.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

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

574

29.84

6.5

52

8.07

550

1174

788

18

7.64

1.275

4.490

 

9.4

1.8

0

4.5

0

 

47

Pepper, red or cayenne

318

12.01

27.2

148

7.80

152

293

2014

30

2.48

0.373

2.000

 

8.8

76.4

0

80.3

0

 

48

Barley, pearled, cooked

123

2.26

3.8

11

1.33

22

54

93

3

0.82

0.105

0.259

 

8.6

0.0

0

0.8

0

 

49

Quinoa, uncooked

368

14.12

7.0

47

4.57

197

457

563

5

3.10

0.590

2.033

 

8.5

 

0

0.0

0

 

50

Buckwheat groats, roasted, dry

346

11.73

10.3

17

2.47

221

319

320

11

2.42

0.624

1.618

 

8.4

0.0

0

 

0

 

51

Buckwheat

343

13.25

10.0

18

2.20

231

347

460

1

2.40

1.100

1.300

 

8.3

0.0

0

 

0

 

52

Lupins, mature seeds, raw

371

36.17

 

176

4.36

198

440

1013

15

4.75

1.022

2.382

 

8.2

4.8

0

 

0

 

53

Rice, white, long-grain, regular, cooked

130

2.69

0.4

10

1.20

12

43

35

1

0.49

0.069

0.472

41.1

7.5

0.0

0

0.0

0

 

54

Peanuts, all types, dry-roasted, without salt

585

23.68

8.0

54

2.26

176

358

658

6

3.31

0.671

2.083

 

7.5

0.0

0

0.0

0

 

55

Rice, white, medium-grain, cooked

130

2.38

0.3

3

1.49

13

37

29

0

0.42

0.038

0.377

 

7.5

0.0

0

 

0

 

56

Peanuts, all types, raw

5.67

25.80

8.5

92

4.58

168

376

705

18

3.27

1.144

1.934

 

7.2

0.0

0

0.0

0

 

57

Raisins, seedless

299

3.07

3.7

50

1.88

32

101

749

11

0.22

0.318

0.299

233.9

6

2.3

0

3.5

0

 

58

Chili powder (Spices,)

314

12.26

34.2

278

14.25

170

303

1916

1010

2.70

0.429

2.165

 

6.0

64.1

0

105.7

0

 

59

Cloves, ground (Spices,)

323

5.98

34.2

646

8.68

264

105

1102

243

1.09

0.347

30.033

 

5.9

80.8

0

141.8

0

 

60

Saffron (Spices,)

310

11.43

3.9

111

11.10

264

252

1724

148

1.09

0.328

28.408

 

5.6

80.8

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Thyme, dried (Spices,)

276

9.11

37.0

1890

123.60

220

201

814

55

6.18

0.860

7.867

 

4.6

50.0

0

1714.5

0

 

62

Savory, ground (Spices,)

272

6.73

45.7

2132

37.88

377

140

1051

24

4.30

0.847

6.100

 

4.6

50.0

0

 

0

 

63

Rosemary, dried (Spices,)

331

4.88

42.6

1280

29.25

220

70

955

50

3.23

0.550

1.867

 

4.6

61.2

0

 

0

 

64

Turmeric, ground (Spices,)

354

7.83

21.1

183

41.42

193

268

2525

38

4.35

0.603

7.833

 

4.5

25.9

0

13.4

0

 

65

Marjoram, dried (Spices,)

271

12.66

40.3

1990

82.71

346

306

1522

77

3.60

1.133

5.433

 

4.5

51.4

0

621.7

0

 

66

Oregano, dried (Spices,)

265

9.00

42.5

1597

36.80

270

148

1260

25

269

0.633

4.990

 

4.5

2.3

0

621.7

0

 

67

Tarragon, dried (Spices,)

295

22.77

7.4

1139

32.30

347

313

3020

62

3.90

0.677

7.967

 

4.4

50.0

0

 

0

 

68

Paprika (Spices,)

289

14.76

37.4

177

23.59

185

345

2344

34

4.06

0.607

0.843

 

4.0

71.1

0

80.3

0

 

69

Sage, ground (Spices,)

315

10.63

40.3

1652

28.12

428

91

1070

11

4.70

0.757

3.133

 

3.7

32.4

0

1714.5

0

 

70

Black, mature seeds, raw (Beans,)

341

21.60

15.2

123

5.02

171

352

1483

5

3.65

0.841

1.060

 

3.2

0.0

0

5.6

0

 

71

Pepper, black (Spices,)

255

10.95

26.5

437

28.86

194

173

1259

44

1.42

1.127

5.625

34.2

3.1

21.0

0

163.7

0

 

72

Cinnamon, ground (Spices,)

247

3.99

53.1

1002

8.32

60

64

431

10

1.83

0.339

17.466

 

3.1

3.8

0

31.2

0

 

73

Dates, deglet noor

282

2.45

8.0

39

1.02

43

62

656

2

0.29

0.206

0.262

 

3.0

0.4

0

2.7

0

 

74

Bay leaf (Spices,)

313

7.61

26.3

834

43.00

120

113

529

23

3.70

0.416

8.167

 

2.8

46.5

0

 

0

 

75

Wild rice, raw

357

14.73

6.2

21

1.96

177

433

427

7

5.96

0.524

1.329

 

2.8

0.0

0

1.9

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

76

Allspice, ground ( Spices,)

263

6.09

21.6

661

7.06

135

113

1044

77

1.01

0.553

2.943

 

2.7

39.2

0

 

0

 

77

Millet, raw

378

11.02

8.5

8

3.01

114

285

195

5

1.68

0.750

1.632

 

2.7

0.0

0

0.9

0

 

78

Mace, ground (Spices,)

475

6.71

20.2

252

13.90

163

110

463

80

2.30

2.467

1.500

 

2.7

21.0

0

 

0

 

79

Cowpeas (blackeyes), immature seeds, raw

90

2.95

5.0

126

1.10

51

53

431

4

1.01

0.130

0.560

 

2.30

2.5

0

 

0

 

80

Parsnips, raw

75

1.20

4.9

36

0.59

29

71

375

10

0.59

0.120

0.560

 

1.8

17.0

0

22.5

0

 

81

Parsnips, cooked, boiled, drained, without salt

71

1.32

3.6

37

0.58

29

69

367

10

0.26

0.138

0.294

 

1.7

13.0

0

1.0

0

 

82

Nutmeg, ground (Spices,)

525

5.84

20.8

184

3.04

183

213

350

16

2.15

1.027

2.900

 

1.6

3.0

0

0.0

0

 

83

Peas, split, mature seeds, raw

341

24.55

25.5

55

4.43

115

366

981

15

3.01

0.866

1.391

 

1.6

1.8

0

14.5

0

 

84

Shallots, raw

72

2.50

 

37

1.20

21

60

334

12

0.40

0.088

0.292

 

1.2

8.0

0

 

0

 

85

Spinach, raw

23

2.86

2.2

99

2.71

79

49

558

79

0.53

0.130

0.897

 

1.0

28.1

0

482.9

0

 

86

Horseradish-tree leafy tips, raw

64

9.40

2.0

185

4.00

147

112

337

9

0.60

0.105

1.063

 

0.9

51.7

0

 

0

 

87

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

salt

60

5.27

2.0

151

2.32

151

67

344

9

0.49

0.086

0.868

 

0.9

31.0

0

108.0

0

 

88

Lambsquarters, raw

 

43

4.20

4.0

309

1.20

34

72

452

43

0.44

0.293

0.782

 

0.9

80.0

0

 

0

 

89

Taro leaves, raw

42

4.98

3.7

107

2.25

45

60

648

3

0.41

0.270

0.714

 

0.9

52.0

0

108.6

0

 

90

Pumpkin leaves, raw

19

3.15

 

39

2.22

38

104

436

11

0.20

0.133

0.355

 

0.9

11.0

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

91

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

2.7

43

3.20

38

79

438

8

0.20

0.133

0.355

 

0.9

1.0

0

108.00

0

 

92

Millet, cooked

119

3.51

1.3

3

0.63

44

100

62

2

0.91

0.161

0.272

 

0.9

0.0

0

0.3

0

 

93

Sesbania flower, raw

27

1.28

 

19

0.84

12

30

184

15

 

 

 

 

0.9

73.0

0

 

0

 

94

Wild rice, cooked

101

3.99

1.8

3

0.60

32

82

101

3

1.34

0.121

0.282

 

0.8

0.0

0

0.5

0

 

95

Tapioca, pearl, dry

358

0.19

0.9

20

1.58

1

7

11

1

0.12

0.020

0.110

 

0.8

0.0

0

0.0

0

 

96

Seaweed, wakame, raw

45

3.03

0.5

150

2.18

107

80

50

872

0.38

0.284

1.400

 

0.7

3.0

0

5.3

0

 

97

Okra, raw

31

2.00

3.2

81

0.80

57

63

303

8

0.60

0.094

0.990

 

0.7

21.1

0

53.0

0

 

98

Seaweed, laver, raw

35

5.81

0.3

70

1.80

2

58

356

48

1.05

0.264

0.988

 

0.7

39.0

0

4.0

0

 

99

Yam, raw

118

1.53

4.1

17

0.54

21

55

816

9

0.24

0.178

0.397

 

0.7

17.1

0

2.3

0

 

100

Taro, raw

112

1.50

4.1

43

0.55

33

84

591

11

0.23

0.172

0.383

 

0.7

4.5

0

1.0

0

 

101

Seaweed, agar, raw

26

0.54

0.5

54

1.86

67

5

226

9

0.58

0.061

0.373

 

0.7

0.0

0

2.3

0

 

102

Seaweed, irishmoss, raw

49

1.51

1.3

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

0

5.0

0

 

103

Raisins, golden seedless

302

3.39

4.0

53

1.79

35

115

746

12

0.32

0.363

0.308

 

0.7

3.2

0

3.5

0

 

104

Horseradish-tree, pods, raw

37

2.10

3.2

30

0.36

45

50

461

42

0.45

0.084

0.259

 

0.7

141.0

0

 

0

 

105

Mountain yam, hawaii, raw

67

1.34

 

26

0.44

12

34

418

13

0.27

0.110

0.242

 

0.7

2.6

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

106

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

56

1.12

4.4

44

0.93

43

45

437

4

0.17

0.086

0.242

 

0.7

10.8

0

 

0

 

107

Seaweed, kelp, raw

43

1.68

1.3

168

2.85

121

42

89

233

1.23

0.130

0.200

 

0.7

3.0

0

66.0

0

 

108

Seaweed, spirulina, raw

26

5.92

 

12

2.79

19

11

127

98

0.20

0.597

0.186

 

0.7

0.9

0

 

0

 

109

Turnips, raw

28

0.90

1.8

30

0.30

11

27

191

67

0.27

0.085

0.134

 

0.7

21.0

0

0.1

0

 

110

Yambean (jicama), raw

38

0.72

4.9

12

0.60

12

18

150

4

0.16

0.048

0.060

 

0.7

20.2

0

0.3

0

 

111

Radishes, oriental, raw

18

0.60

1.6

27

0.40

16

23

227

21

0.15

0.115

0.038

 

0.7

22.0

0

0.3

0

 

112

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.9

37

0.88

25

34

106

6

0.10

0.100

 

 

0.7

5.0

0

0.0

0

 

113

Sesbania flower, cooked, steamed, without salt

22

1.14

 

22

0.56

12

21

107

11

 

 

 

 

0.7

37.0

0

 

0

 

114

Pumpkin flowers, raw

15

1.03

 

39

0.70

24

49

173

5

 

 

 

 

0.7

28.0

0

 

0

 

115

Cauliflower, raw

25

1.92

2.0

22

0.42

15

44

299

30

0.27

0.039

0.155

1.0

0.6

48.2

0

15.5

0

 

116

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

0.8

59

1.31

60

135

355

10

1.04

0.330

0.710

 

0.6

8.3

0

70.6

0

 

117

Peas, mature seeds, sprouted, raw

124

8.80

 

36

2.26

56

165

381

20

1.05

0.272

0.438

 

0.6

10.4

0

 

0

 

118

Raisins, seeded

296

2.52

6.8

28

2.59

30

75

825

28

0.18

0.302

0.267

 

0.6

5.4

0

 

0

 

119

Radish seeds, sprouted, raw

43

3.81

 

51

0.86

44

113

86

6

0.56

0.120

0.260

 

0.6

28.9

0

 

0

 

120

Cauliflower, green, raw

31

2.95

3.2

33

0.73

20

62

300

23

0.64

0.041

0.247

 

0.6

88.1

0

20.2

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

121

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

50

2.48

 

17

0.47

22

23

358

8

0.15

0.045

0.170

 

0.6

9.5

0

 

0

 

122

Corn, sweet, yellow, raw

86

3.27

2.0

2

0.52

37

89

270

15

0.46

0.054

0.163

 

0.6

6.8

0

0.3

0

 

123

Corn, sweet, white, raw

86

3.22

2.7

2

0.52

37

89

270

15

0.45

0.054

0.161

 

0.6

6.8

0

0.3

0

 

124

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

32

1.83

2.6

72

1.48

20

37

276

16

0.39

0.083

0.160

 

0.6

18.8

0

207.0

0

 

125

Papayas, raw

39

0.61

1.8

24

0.10

10

5

257

3

0.07

0.016

0.011

 

0.6

61.8

0

2.6

0

 

126

Onions, raw

40

1.10

1.7

23

0.21

10

29

146

4

0.17

0.039

0.129

1.1

0.5

7.4

0

0.4

0

 

127

Squash, winter, butternut, raw

45

1.00

2.0

48

0.70

34

33

352

4

0.15

0.072

0.202

 

0.5

21.0

0

1.1

0

 

128

Squash, winter, hubbard, raw

40

2.00

 

14

0.40

19

21

320

7

0.13

0.064

0.179

 

0.5

11.0

0

 

0

 

129

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

40

0.90

1.97

41

0.60

29

27

284

4

0.13

0.065

0.172

 

0.5

15.1

0

1.0

0

 

130

Squash, winter, acorn, raw

40

0.80

1.5

33

0.70

32

36

347

3

0.13

0.065

0.167

 

0.5

11.0

0

 

0

 

131

Tomatillos, raw

32

0.96

1.9

7

0.62

20

39

268

1

0.22

0.079

0.153

 

0.5

11.7

0

10.1

0

 

132

Pomegranates, raw (1)

83

1.67

4.0

10

0.30

12

36

236

3

0.35

0.158

0.119

 

0.5

10.2

0

16.4

0

 

133

Onions, sweet, raw

32

0.80

0.9

20

0.26

9

27

119

8

0.13

0.056

0.076

 

0.5

4.8

0

0.3

0

 

134

Blackberries, raw

43

1.39

5.3

29

0.62

20

22

162

1

0.53

0.165

0.646

 

0.4

21.0

0

19.8

0

 

135

Okra, cooked, boiled, drained, without salt

22

1.87

2.5

77

0.28

36

32

135

6

0.43

0.085

0.294

 

0.4

16.3

0

40.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

136

Tomatoes, yellow, raw

15

0.98

0.7

11

0.49

12

36

258

23

0.28

0.101

0.120

 

0.4

9.0

0

 

0

 

137

Limes, raw

30

0.70

2.8

33

0.60

6

18

102

2

0.11

0.065

0.008

 

0.4

29.1

0

0.6

0

 

138

Pumpkin, raw

26

1.00

0.5

21

0.80

12

44

340

1

0.32

0.127

0.125

 

0.3

9.0

0

1.1

0

 

139

Squash, winter, spaghetti, raw

31

0.64

 

23

0.31

12

12

108

17

0.19

0.037

0.125

 

0.3

2.1

0

 

0

 

140

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

27

0.66

1.4

21

0.34

11

14

117

18

0.20

0.035

0.109

 

0.3

3.5

0

0.8

0

 

141

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

20

0.91

1.4

27

0.36

24

39

192

1

0.39

0.103

0.213

 

0.2

5.5

0

3.5

0

 

142

Chayote, fruit, raw

19

0.82

1.7

17

0.34

12

18

125

2

0.74

0.123

0.189

 

0.2

7.7

0

4.1

0

 

143

Squash, summer, zucchini, includes skin, raw

17

1.21

1.0

16

0.37

18

38

261

8

0.32

0.053

0.177

 

0.2

17.9

0

4.3

0

 

144

Squash, summer, all varieties, raw

16

1.21

1.1

15

0.35

17

38

262

2

0.29

0.051

0.175

 

0.2

17.0

0

3.0

0

 

145

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

15

1.14

1.0

18

0.37

19

37

264

3

0.33

0.052

0.173

 

0.2

12.9

0

4.2

0

 

146

Squash, summer, crookneck and straightneck, raw

19

1.01

1.0

21

0.44

20

32

222

2

0.29

0.092

0.172

 

0.2

19.3

0

3.2

0

 

147

Squash, summer, scallop, raw

18

1.20

 

19

0.40

23

36

182

1

0.29

0.102

0.157

 

0.2

18.0

0

 

0

 

148

Pimento, canned

23

1.10

1.9

6

1.68

6

17

158

14

0.19

0.049

0.092

 

0.2

84.9

0

8.3

0

 

149

Turnips, cooked, boiled, drained, without salt

22

0.71

2.0

33

0.18

9

26

177

16

0.12

0.002

0.071

 

0.2

11.6

0

0.1

0

 

150

Pears, raw

58

0.38

3.1

9

0.17

7

11

119

1

0.10

0.082

0.049

2.2

0.1

4.2

0

4.5

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

151

Pineapple, raw, extra sweet variety (1)

51

0.53

1.4

13

0.28

12

8

108

1

0.12

0.113

0.818

 

0.1

56.4

0

0.7

 

 

152

Parsley, raw

36

2.97

3.3

138

6.20

50

58

554

56

1.07

0.149

0.160

 

0.1

133.0

0

1640.0

0

 

153

Pears, asian, raw

42

0.50

3.6

4

0.00

8

11

121

0

0.02

0.050

0.060

 

0.1

3.8

0

4.5

0

 

154

Tangerines, (mandarin oranges), raw

53

0.81

1.8

37

0.15

12

20

166

2

0.07

0.042

0.039

 

0.1

26.7

0

0.0

0

 

155

Tomatoes, red, ripe, raw, year round average

18

0.88

1.2

10

0.27

11

24

237

5

0.17

0.059

0.114

2.3

0.0

12.7

0

7.9

0

 

156

Plums, raw

46

0.70

1.4

6

0.17

7

16

157

0

0.10

0.057

0.052

2.0

0.0

9.5

0

6.4

0

 

157

Pineapple, raw, traditional varieties (1)

45

0.55

 

13

0.25

12

9

125

1

0.08

0.081

1.593

 

0.0

16.9

0

0.7

 

 

158

Cardamom (Spices,)

311

10.76

28.0

383

13.97

229

178

1119

18

7.47

0.383

28.000

 

 

21.0

0

 

0

 

159

Wheat, soft red winter

331

10.35

12.5

27

3.21

126

493

397

2

2.63

0.450

4.391

 

 

0.0

0

 

0

 

160

Wheat, soft white

340

10.69

12.7

34

5.37

90

402

435

2

3.46

0.426

3.406

 

 

0.0

0

1.9

0

 

161

Triticale

336

13.05

 

37

2.57

130

358

332

5

3.45

0.457

3.210

 

 

0.0

0

 

0

 

162

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

5.5

100

5.40

440

800

1350

25

6.00

1.200

2.181

 

 

9.0

0

 

0

 

163

Blueberries, wild, raw (Alaska Native)

61

1.22

2.6

13

0.37

7

29

75

6

0.20

0.030

2.000

 

 

18.3

0

 

 

 

164

Rice, brown, medium

112

2.32

1.8

10

0.53

44

77

79

1

0.62

0.081

1.097

 

 

0.0

0

 

0

 

165

Wasabi, root, raw

109

4.80

7.8

128

1.03

69

80

568

17

1.62

0.155

0.391

 

 

41.9

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

166

Raspberries, wild (Northern Plains Indians)

62

1.12

7.5

36

0.64

26

41

175

4

0.47

0.097

0.368

 

 

26.4

0

6.6

 

 

167

Dates, medjool

277

1.81

6.7

64

0.90

54

62

696

1

0.44

0.362

0.296

 

 

0.0

0

2.7

 

 

168

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

7.5

160

2.43

376

725

659

3

4.06

1.743

1.223

 

1917.0

0.7

 

0.00

0

 

169

Mustard seed, yellow

469

24.94

14.7

521

9.98

298

841

682

5

5.70

0.410

1.767

 

133.6

3.0

 

5.4

0

 

170

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

0.0

46

5.95

30

306

190

160

2.10

0.220

0.220

 

92.8

12.0

 

0.6

439

 

171

Mollusks, oyster, Pacific, raw

81

9.45

0.00

8

5.11

22

162

168

106

16.62

1.576

0.643

 

77.0

8

 

 

0

 

172

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

72

8.25

0.0

45

4.33

46

136

168

244

73.60

3.455

0.288

 

71.7

4.1

 

 

49

 

173

Kamut, uncooked

 

337

14.70

9.1

24

4.41

134

386

446

6

3.68

0.522

2.860

 

69.3

 

 

1.8

 

 

174

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

148

25.55

0.0

92

27.96

18

338

628

112

2.73

0.688

1.000

 

64.0

22.1

 

 

67

 

175

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

149

25.56

0.0

17

0.99

33

295

414

86

0.71

0.099

0.019

 

57.2

0.0

 

 

67

 

176

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

204

28.62

0.0

28

0.77

26

515

283

117

1.28

0.128

0.013

 

51.7

16.4

 

 

479

 

177

Bluefish, cooked, dry heat (Fish,)

159

25.69

0.0

9

0.62

42

291

477

77

1.04

0.068

0.027

 

46.8

0.0

 

 

76

 

178

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

182

25.44

0.0

15

1.03

37

256

628

56

0.82

0.321

0.021

 

46.8

0.0

 

 

71

 

179

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

140

26.69

0.0

60

1.07

107

285

576

69

0.53

0.035

0.020

 

46.8

0.0

 

 

41

 

180

Butterfish, cooked, dry heat (Fish,)

187

22.15

0.0

28

0.64

32

308

481

114

0.99

0.069

0.019

 

46.8

0.0

 

 

83

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

181

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

231

25.72

0.0

28

0.91

122

371

505

60

0.56

0.053

0.019

 

46.8

4.1

 

 

85

 

182

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

124

22.73

0.0

19

1.08

51

254

328

88

0.51

0.040

0.019

 

46.8

0.0

 

 

103

 

183

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

cooked, broiled (Game meat,)

171

28.05

0.0

5

3.47

27

253

387

53

5.11

0.211

0.013

 

41.2

0.0

 

 

86

 

184

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

197

29.06

0.0

19

2.27

21

263

383

47

2.27

0.189

0.032

 

38.5

0.0

 

 

82

 

185

Egg, goose, whole, fresh, raw

185

13.87

0.0

60

3.64

16

208

210

138

1.33

0.062

0.038

 

36.9

0.0

 

0.4

852

 

186

Anchovy, european, raw (Fish,)

131

20.35

0.0

147

3.25

41

174

383

104

1.72

0.211

0.070

 

36.5

0.0

 

0.1

60

 

187

Bluefish, raw (Fish,)

124

20.04

0.0

7

0.48

33

227

372

60

0.81

0.053

0.021

 

36.5

0.0

 

 

59

 

188

Butterfish, raw (Fish,)

146

17.28

0.0

22

0.50

25

240

375

89

0.77

0.054

0.015

 

36.5

0.0

 

 

65

 

189

Bass, striped, raw (Fish,)

97

17.73

0.0

15

0.84

40

198

256

69

0.40

0.031

0.015

 

36.5

0.0

 

 

80

 

190

Egg, duck, whole, fresh, raw

185

12.81

0.0

64

3.85

17

220

222

146

1.41

0.062

0.038

 

36.4

0.0

 

0.4

884

 

191

Egg, turkey, whole, fresh, raw

171

13.68

0.0

99

4.10

13

170

142

151

1.58

0.062

0.038

 

34.3

0.0

 

 

933

 

192

Egg, quail, whole, fresh, raw

158

13.05

0.0

64

3.65

13

226

132

141

1.47

0.062

0.038

 

32.0

0.0

 

0.3

844

 

193

Egg, whole, cooked, hard-boiled

155

12.58

0.0

50

1.19

10

172

126

124

1.05

0.013

0.026

4.8

30.8

0.0

 

0.3

424

 

194

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

238

23.77

0.0

13

3.08

22

205

341

73

5.14

0.146

0.010

 

30.0

0.0

 

 

83

 

195

Coriander seed (Spices,)

298

12.37

41.9

709

16.32

330

409

1267

35

4.70

0.975

1.900

 

26.2

21.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

196

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.6

18

0.40

9

120

448

6

1.10

0.500

0.142

 

26.0

0.0

 

0.0

0

 

197

Goose, domesticated, meat only, cooked, roasted

238

28.97

0.0

14

2.87

25

309

388

76

3.17

0.276

0.024

 

25.5

0.0

 

 

96

 

198

Mushrooms, shiitake, cooked, without salt

56

1.56

2.1

3

0.44

14

29

117

4

1.33

0.896

0.204

 

24.8

0.3

 

0.0

0

 

199

Hazelnuts or filberts (1) (Nuts,)

628

14.95

9.7

114

4.70

163

290

680

0

2.45

1.725

6.175

 

24.

6.3

 

14.2

0

 

200

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

273

25.38

0.0

35

2.25

19

185

275

81

6.14

0.069

0.009

22.4

21.4

0.0

 

3.0

82

 

201

Cashew nuts, raw (1) (Nuts,)

553

18.22

3.3

37

6.68

292

593

660

12

5.78

2.195

1.655

 

19.9

0.5

 

34.1

0

 

202

Mushrooms, portabella, grilled

 

35

4.27

2.2

4

0.56

15

150

521

10

0.73

0.499

0.075

 

17.7

0.0

 

0.0

0

 

203

Butternuts, dried (Nuts,)

612

24.90

4.7

53

4.02

237

446

421

1

3.13

0.450

6.560

 

17.2

3.2

 

 

0

 

204

Walnuts, black, dried (Nuts,)

618

24.06

6.8

61

3.12

201

513

523

2

3.37

1.360

3.896

 

17.0

1.7

 

2.7

0

 

205

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

146

24.18

0.0

103

1.91

38

256

456

90

0.83

0.119

1.140

 

16.2

2.1

 

 

87

 

206

Burbot, cooked, dry heat (Fish,)

115

24.76

0.0

64

1.15

41

256

518

124

0.97

0.256

0.897

 

16.2

0.0

 

 

77

 

207

Carp, cooked, dry heat (Fish,)

162

22.86

0.0

52

1.59

38

531

427

63

1.90

0.073

0.050

 

16.2

1.6

 

 

84

 

208

Muskrat, cooked, roasted (Game meat,)

234

30.09

0.0

36

7.10

26

271

320

95

2.27

0.189

0.032

 

14.8

7.0

 

 

121

 

209

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

105

18.47

0.0

11

0.35

28

304

419

50

0.61

0.039

0.027

 

14.3

0.8

 

 

72

 

210

Poppy seed (Spices,)

525

17.99

19.5

1438

9.76

347

870

719

26

7.9

1.627

6.707

 

13.5

1.0

 

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

211

Horse, cooked, roasted (Game meat,)

175

28.14

0.0

8

5.03

25

247

379

55

3.82

0.171

0.022

 

13.5

2.0

 

 

68

 

212

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

150

22.92

0.0

86

0.38

31

269

448

56

0.51

0.058

0.021

 

13.2

2.0

 

 

69

 

213

Elk, cooked, roasted (Game meat,)

146

30.19

0.0

5

3.63

24

180

328

61

3.16

0.142

0.013

 

13.0

0.0

 

 

73

 

214

Great northern, mature seeds, raw (Beans,)

339

21.86

20.2

175

5.47

189

447

1387

14

2.31

0.837

1.423

 

12.9

5.3

 

6.0

0

 

215

French, mature seeds, raw (Beans,)

343

18.81

25.2

186

3.40

188

304

1316

18

1.90

0.440

1.200

 

12.9

4.6

 

 

0

 

216

Deer, cooked, roasted (Game meat,)

158

30.21

0.0

7

4.47

24

226

335

54

2.75

0.300

0.046

 

12.9

0.0

 

 

112

 

217

White, mature seeds, raw (Beans,)

333

23.36

15.2

240

10.44

190

301

1795

16

3.67

0.984

1.796

 

12.8

0.0

 

5.6

0

 

218

Yellow, mature seeds, raw (Beans,)

345

22.00

25.1

166

7.01

222

488

1042

12

2.83

0.639

1.286

 

12.8

0.0

 

 

0

 

219

Small white, mature seeds, raw (Beans,)

336

21.11

24.9

173

7.73

183

445

1542

12

2.81

0.635

1.278

 

12.8

0.0

 

 

0

 

220

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

335

23.03

24.7

127

5

156

372

1332

6

3.63

0.794

0.920

 

12.7

0.0

 

 

0

 

221

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

114

18.86

0.0

80

1.49

30

200

356

70

0.65

0.093

0.889

 

12.6

2.0

 

 

68

 

222

Burbot, raw (Fish,)

90

19.31

0.0

50

0.90

32

200

404

97

0.76

0.200

0.700

 

12.6

0.0

 

 

60

 

223

Cisco, raw (Fish,)

98

18.99

0.0

12

0.40

17

152

354

55

0.37

0.072

0.067

 

12.6

0.0

 

 

50

 

224

Carp, raw (Fish,)

127

17.83

0.0

41

1.24

29

415

333

49

1.48

0.057

0.042

 

12.6

1.6

 

0.1

66

 

225

Dill seed (Spices,)

305

15.98

21.1

1516

16.33

256

277

1186

20

5.20

0.780

18.33

 

12.1

21.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

226

Celery seed (Spices,)

392

18.07

11.8

1767

44.9

440

547

1400

160

6.93

1.370

7.567

 

12.1

17.1

 

0.0

0

 

227

Caraway seed (Spices,)

333

19.77

38.0

689

16.23

258

568

1351

17

5.50

0.910

1.300

 

12.1

21.0

 

0.0

0

 

228

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

131

26.83

0.0

15

2.12

33

220

313

56

2.54

0.178

 

 

12.0

0.0

 

 

61

 

229

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

718

7.79

8.0

70

2.65

118

198

363

4

1.29

0.570

3.036

 

11.7

0.7

 

0.0

0

 

230

Spelt, uncooked

338

14.57

10.7

27

4.44

136

401

388

8

3.28

0.511

2.983

 

11.7

0.0

 

3.6

0

 

231

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

574

15.31

3.0

45

6.00

260

490

5.65

16

5.60

2.22

0.826

 

11.7

0.0

 

34.7

0

 

232

Mushrooms, portabella, grilled

 

26

2.50

1.5

8

0.60

11

130

484

6

0.60

0.400

0.142

 

11.0

0.0

 

0.0

0

 

233

Coconut meat, raw (1) (Nuts,)

354

3.33

9.0

14

2.43

32

113

356

20

1.10

0.435

1.500

 

10.1

3.3

 

0.2

0

 

234

Horse, raw (Game meat,)

133

21.39

0.0

6

3.82

24

221

360

53

2.9

0.144

0.019

 

10.1

1.0

 

 

52

 

235

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

571

21.35

10.3

110

4.20

120

485

1042

10

2.30

1.325

1.275

 

9.3

2.3

 

13.2

0

 

236

Lentils, raw

353

25.80

30.5

56

7.54

122

451

955

6

4.78

0.519

1.330

 

8.3

4.4

 

5.0

0

 

237

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

364

19.30

17.4

105

6.24

115

366

875

24

3.43

0.847

2.204

 

8.2

4.0

 

9.0

0

 

238

Mothbeans, mature seeds, raw

343

22.94

 

150

10.85

381

489

1191

30

1.92

0.688

1.820

 

8.2

4.0

 

 

0

 

239

Pigeon peas (red gram), mature seeds, raw

343

21.70

15.0

130

5.23

183

367

1392

17

2.76

1.057

1.791

 

8.2

0.0

 

 

0

 

240

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

241

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

242

Yardlong beans, mature seeds, raw

347

24.33

11.0

138

8.61

338

559

1157

17

3.50

0.879

1.590

 

8.2

1.6

 

 

0

 

243

Hyacinth beans, mature seeds, raw

344

23.90

 

130

5.10

283

372

1235

21

9.30

1.335

1.573

 

8.2

0.0

 

 

0

 

244

Mungo beans, mature seeds, raw

 

341

25.21

18.3

138

7.57

267

379

983

38

3.35

0.981

1.527

 

8.2

0.0

 

 

0

 

245

Lentils, pink, raw

345

24.95

10.8

41

7.56

72

294

578

7

3.90

1.303

1.417

 

8.2

1.7

 

 

0

 

246

Mung beans, mature seeds, raw

 

347

23.86

16.3

132

6.74

189

367

1246

15

2.68

0.941

1.035

 

8.2

4.8

 

9.0

0

 

247

Hickorynuts, dried (Nuts,)

657

12.72

6.4

61

2.12

173

336

436

1

4.31

0.738

4.610

 

8.1

2.0

 

 

0

 

248

Pistachio nuts, raw (1) (Nuts,)

557

20.61

10.3

107

4.15

121

490

1025

1

2.20

1.300

1.200

 

7.0

5.0

 

 

0

 

249

Fenugreek seed (Spices,)

323

23.00

24.6

176

33.53

191

296

770

67

2.50

1.110

1.228

 

6.3

3.0

 

 

0

 

250

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

143

9.01

9.0

46

2.09

50

147

436

1

0.98

0.219

0.453

2.2

6.2

0.8

 

3.5

0

 

251

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

230

2.29

2.2

16

1.64

37

100

263

15

0.67

0.266

0.916

 

6.2

2.8

 

0.1

0

 

252

Amaranth grain, cooked

102

3.80

2.1

47

2.10

65

148

135

6

0.86

0.149

0.854

 

5.5

 

 

 

 

 

253

Cumin seed (Spices,)

375

17.81

10.5

931

66.36

366

499

1788

168

4.8

0.867

3.333

 

5.2

7.7

 

5.4

0

 

254

Anise seed ( Spices,)

 

337

17.60

14.6

646

36.96

170

440

1441

16

5.30

0.910

2.300

 

5.0

21.0

 

 

0

 

255

Walnuts, english (1) (Nuts,)

654

15.23

6.7

98

291

158

346

441

2

3.09

1.586

3.414

 

4.9

1.3

 

2.7

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

256

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

646

15.03

9.4

123

4.38

173

310

755

0

2.50

1.750

5.550

 

4.1

3.8

 

 

0

 

257

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

7.0

68

2.13

50

165

391

2

0.88

0.247

0.518

 

4.1

1.3

 

 

0

 

258

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

710

9.50

9.4

72

2.80

132

293

424

1

5.07

1.167

3.933

 

4.0

0.7

 

 

0

 

259

Spelt, cooked

127

5.50

3.9

10

1.67

49

150

143

5

1.25

0.215

1.091

 

4.0

0.0

 

 

0

 

260

Pecans (1)

691

9.17

9.6

70

2.53

121

277

410

0

4.53

1.200

4.500

10.0

3.8

1.1

 

3.5

0

 

261

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

cooked, boiled, without salt

164

8.86

7.6

49

2.89

48

168

291

7

1.53

0.352

1.030

 

3.7

1.3

 

4.0

0

 

262

Macadamia nuts, raw (1) (Nuts,)

718

7.91

8.6

85

3.69

130

188

368

5

1.30

0.756

4.131

 

3.6

1.2

 

 

0

 

263

Adzuki, mature seeds, raw (Beans,)

329

19.87

12.7

66

4.98

127

381

1254

5

5.04

1.094

1.730

 

3.1

0.0

 

 

0

 

264

Broccoli, flower clusters, raw

28

2.98

 

48

0.88

25

66

325

27

0.40

0.045

0.229

 

3.0

93.2

 

 

0

 

265

Broccoli, leaves, raw

28

2.98

 

48

0.88

25

66

325

27

0.40

0.045

0.229

 

3.0

93.2

 

 

0

 

266

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

140

8.23

10.5

69

2.36

53

144

389

0

1.03

0.210

0.527

2.2

2.9

0.9

 

0.6

 

 

267

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

147

10.62

 

142

4.33

54

153

280

13

1.44

0.773

1.199

 

2.9

0.0

 

 

0

 

268

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

597

22.09

11.8

266

4.51

286

489

746

1

3.54

1.170

2.620

 

2.8

0.0

 

0.0

0

 

269

Quinoa, cooked

120

4.40

2.8

17

1.49

64

152

172

7

1.09

0.192

0.631

 

2.8

0.0

 

 

0

 

270

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

 

3

3.14

104

150

304

10

0.59

0.164

0.527

 

2.8

1.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

271

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

118

8.29

3.8

42

2.64

98

181

315

5

1.08

0.225

0.487

 

2.8

0.4

 

 

0

 

272

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

117

8.14

 

40

4.58

82

120

337

7

2.85

0.341

0.482

 

2.8

0.

 

 

0

 

273

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

salt

110

7.60

5.4

36

1.50

43

125

268

5

1.01

0.259

0.421

 

2.6

0.3

 

2.9

0

 

274

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

salt

110

7.60

5.4

36

1.50

43

125

268

5

1.01

0.259

0.421

 

2.6

0.3

 

2.9

0

 

275

Almonds (1,2) (Nuts,)

575

21.22

12.2

264

3.72

268

484

705

1

3.08

0.996

2.285

 

2.5

0.0

 

0.0

0

 

276

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

29

1.51

2.6

42

0.66

17

33

262

28

0.25

0.054

0.223

 

2.3

34.4

 

47.6

0

 

277

Asparagus, raw

20

2.20

2.1

24

2.14

14

52

202

2

0.54

0.189

0.158

 

2.3

5.6

 

41.6

0

 

278

Mushrooms, enoki, raw

 

44

2.56

2.7

1

1.09

16

109

368

3

0.61

0.091

0.079

 

2.2

0.0

 

0.0

0

 

279

Mushrooms, Maitake, Raw

 

37

1.94

2.7

1

0.30

10

74

204

1

0.75

0.252

0.059

 

2.2

0.0

 

0.0

0

 

280

Shellie, canned, solids and liquids (Beans,)

30

1.76

3.4

29

0.99

15

30

109

334

0.27

0.080

0.382

 

2.1

3.1

 

8.0

0

 

281

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

salt

123

6.81

5.3

32

2.45

74

130

570

17

0.79

0.305

1.252

 

2.0

10.1

 

6.2

0

 

282

Milk, producer, fluid, 3.7% milkfat

64

3.28

0.0

119

0.05

13

93

151

49

0.38

0.010

0.004

 

2.0

1.5

 

 

14

 

283

Lima beans, immature seeds, raw

113

6.84

4.9

34

3.14

58

136

467

8

0.78

0.318

1.215

 

1.8

23.4

 

5.6

0

 

284

Milk, sheep, fluid

 

108

5.98

0.0

193

0.10

18

158

137

44

0.54

0.046

0.018

 

1.7

4.2

 

 

27

 

285

Brussels sprouts, raw

43

3.38

3.8

42

1.40

23

69

389

25

0.42

0.070

0.337

 

1.6

85.0

 

177.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

286

Pigeonpeas, immature seeds, raw

136

7.20

5.1

42

1.60

68

127

552

5

1.04

0.134

0.574

 

1.5

39.0

 

24.0

0

 

287

Winged beans, immature seeds, raw

49

6.95

 

84

1.50

34

37

223

4

0.39

0.051

0.218

 

1.5

18.3

 

 

0

 

288

Lettuce, red leaf, raw

16

1.33

0.9

33

1.20

12

28

187

25

0.20

0.028

0.203

 

1.5

3.7

 

140.3

 

 

289

Plantains, raw

122

1.30

2.3

3

0.60

37

34

499

4

0.14

0.081

 

 

1.5

18.4

 

0.7

0

 

290

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

149

9.06

5.3

52

2.3

65

165

508

2

0.96

0.271

0.548

 

1.4

0.0

 

3.7

0

 

291

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

139

9.73

6.3

90

3.70

63

113

561

6

1.38

0.287

0.636

 

1.3

0.0

 

3.5

0

 

292

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

142

8.97

10.4

73

2.84

68

169

463

2

1.09

0.149

0.510

 

1.3

0.0

 

 

0

 

293

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

144

9.16

10.4

62

2.48

74

183

325

5

1.06

0.186

0.455

 

1.3

1.8

 

 

0

 

294

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

without salt (Beans,)

136

9.34

10.0

50

2.09

50

135

387

1

1.14

0.231

0.370

 

1.3

0.0

 

 

0

 

295

Collards, raw

30

2.45

3.6

145

0.19

9

10

169

20

0.13

0.039

0.276

 

1.3

35.3

 

510.8

0

 

296

Tamarinds, raw

239

2.80

5.1

74

2.80

92

113

628

28

0.10

0.086

 

 

1.3

3.5

 

2.8

0

 

297

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

128

7.52

7.3

28

2.00

52

168

532

8

1.77

0.298

0.573

 

1.2

0.0

 

 

0

 

298

Turnip greens, raw

32

1.50

3.2

190

1.10

31

42

296

40

0.19

0.350

0.466

 

1.2

60.0

 

251.0

0

 

299

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

132

8.86

 

27

2.10

70

140

355

1

1.12

0.209

0.444

 

1.2

0.0

 

 

0

 

300

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

129

7.05

9.4

63

1.08

56

102

370

6

0.64

0.115

0.382

 

1.2

1.2

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

301

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

liquids (Beans,)

71

4.07

3.6

28

1.61

34

71

285

252

0.64

0.162

0.700

 

1.1

7.3

 

 

0

 

302

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

salt (Beans,)

127

8.67

6.4

35

2.22

42

138

405

1

1.00

0.216

0.430

 

1.1

1.2

 

8.4

0

 

303

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

38

5.31

 

61

1.09

30

25

274

4

0.28

0.037

0.158

 

1.1

9.8

 

 

0

 

304

Bananas, raw

89

1.09

2.6

5

0.26

27

22

358

1

0.15

0.078

0.270

2.2

1.0

8.7

 

0.5

0

 

305

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

61

1.50

1.8

59

2.10

28

35

180

20

0.12

0.120

0.481

 

1.0

12.0

 

47.0

0

 

306

Broccoli raab, raw

22

3.17

2.7

108

2.14

22

73

196

33

0.77

0.042

0.395

 

1.0

20.2

 

224.0

 

 

307

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

1.1

24

0.29

25

20

250

105

0.10

0.040

0.142

 

1.0

2.4

 

0.0

0

 

308

Celery, cooked, boiled, drained, without salt

18

0.83

1.6

42

0.42

12

25

284

91

0.14

0.036

0.106

 

1.0

6.1

 

37.8

0

 

309

Beet greens, raw

22

2.20

3.7

117

2.57

70

41

762

226

0.38

0.191

0.191

0.391

0.9

30.0

 

400.0

0

 

310

Amaranth leaves, raw

23

2.46

 

215

2.32

55

50

611

20

0.90

0.162

0.885

 

0.9

43.3

 

1140.0

0

 

311

Kale, raw

50

3.30

2.0

135

1.70

34

56

447

43

0.44

0.290

0.774

 

0.9

120.0

 

817.0

0

 

312

Kale, scotch, raw

42

2.80

1.7

205

3.00

88

62

450

70

0.37

0.243

0.648

 

0.9

130.0

 

 

0

 

313

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

30

5.30

 

84

2.04

85

99

608

11

0.30

0.201

0.536

 

0.9

88.0

 

 

0

 

314

Mustard greens, raw

26

2.7

3.3

103

1.46

32

43

354

25

0.20

0.1447

0.480

 

0.9

70.0

 

497.3

0

 

315

Coriander (cilantro) leaves, raw

23

2.13

2.8

67

1.77

26

48

521

46

0.50

0.225

0.426

 

0.9

27.0

 

310.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

316

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

28

1.90

1.2

132

1.93

57

38

274

45

0.24

0.156

0.417

 

0.9

52.8

 

 

0

 

317

Kale, cooked, boiled, drained, without salt

28

1.90

2.0

72

0.90

18

28

228

23

0.24

0.156

0.416

 

0.9

41.0

 

817.0

0

 

318

Chard, swiss, raw

19

1.80

1.6

51

1.80

81

46

379

213

0.36

0.179

0.366

 

0.9

30.0

 

830.0

0

 

319

Borage, raw

21

1.80

 

93

3.30

52

53

470

80

0.20

0.130

0.349

 

0.9

35.0

 

 

0

 

320

Turnip greens, cooked, boiled, drained, without salt

20

1.14

3.5

 

0.80

22

29

203

29

0.14

0.253

0.337

 

0.9

27.4

 

367.6

0

 

321

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

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

20

1.88

2.1

58

2.26

86

33

549

179

0.33

0.163

0.3314

 

0.9

18.0

 

327.3

0

 

322

Purslane, raw

16

1.30

 

65

1.99

68

44

494

45

0.17

0.113

0.303

 

0.9

21.0

 

 

0

 

323

Butterbur, (fuki), raw

14

0.39

 

103

0.10

14

12

655

7

0.16

0.103

0.274

 

0.9

31.5

 

 

0

 

324

Burdock root, cooked, boiled, drained, without salt

88

2.09

1.8

49

0.77

39

93

360

4

0.38

0.089

0.270

 

0.9

2.6

 

2.0

0

 

325

Cabbage, savoy, raw

27

2.00

3.1

35

0.40

28

42

230

28

0.27

0.062

0.180

 

0.9

31.0

 

68.8

0

 

326

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

freshly harvest, raw

24

1.21

2.3

47

0.56

15

23

246

18

0.18

0.023

0.159

 

0.9

51.0

 

 

0

 

327

Carrots, baby, raw

35

0.64

2.9

32

0.89

10

28

237

78

0.17

0.100

0.151

 

0.9

2.6

 

9.4

0

 

328

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

1.9

54

1.32

30

42

284

122

0.16

0.021

0.143

 

0.9

16.0

 

 

0

 

329

Radicchio, raw

23

1.43

0.9

19

0.57

13

40

302

22

0.62

0.341

0.138

 

0.9

8.0

 

255.2

0

 

330

Olives, ripe, canned (jumbo-super colossal)

81

0.97

2.5

94

3.32

4

3

9

898

0.22

0.226

0.020

 

0.9

1.5

 

1.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

331

Fava, in pod, raw (Beans,)

88

7.92

 

37

1.55

33

129

332

25

1.00

0.402

0.661

 

0.8

3.7

 

 

0

 

332

Mustard spinach, (tendergreen), raw

22

2.20

2.8

210

1.50

11

28

449

21

0.17

0.075

0.407

 

0.8

130.0

 

 

0

 

333

Bamboo shoots, raw

27

2.60

2.2

13

0.50

3

59

533

4

1.10

0.190

0.262

 

0.8

4.0

 

0.0

0

 

334

Carrots, cooked, boiled, drained, without salt

 

35

0.76

3.0

30

0.34

10

30

235

58

0.20

0.017

0.155

47.5

0.7

3.6

 

13.7

0

 

335

Pine nuts, dried (1) (Nuts,)

673

13.69

3.7

16

5.53

251

575

597

2

6.45

1.324

8.802

 

0.7

0.8

 

53.9

0

 

336

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

361

7.90

19.2

27

1.47

86

229

553

25

6.33

0.073

0.937

 

0.7

 

 

 

0

 

337

Currants, zante, dried

283

4.08

6.8

86

3.26

41

125

892

8

0.66

0.468

0.469

 

0.7

4.7

 

3.3

0

 

338

Irishmoss, raw (Seaweed,)

49

1.51

1.3

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

 

5.0

0

 

339

Arrowhead, raw

99

5.33

 

10

2.57

51

174

922

22

0.28

0.171

0.360

 

0.7

1.1

 

 

0

 

340

Beets, raw

 

43

1.61

2.8

16

0.80

23

40

325

78

0.35

0.075

0.329

 

0.7

4.9

 

0.2

0

 

341

Beets, cooked, boiled, drained

44

1.68

2.0

16

0.79

23

38

305

77

0.35

0.074

0.326

 

0.7

3.6

 

0.2

0

 

342

Lotus root, raw

74

2.60

4.9

45

1.16

23

100

556

40

0.39

0.257

0.261

 

0.7

44.0

 

 

0

 

343

Chicory roots, raw

73

1.40

 

41

0.80

22

61

290

50

0.33

0.077

0.233

 

0.7

5.0

 

 

0

 

344

Burdock root, raw

72

1.53

3.3

41

0.80

38

51

308

5

0.33

0.077

0.232

 

0.7

3.0

 

1.6

0

 

345

Ginger root, raw

80

1.82

2.0

16

0.60

43

34

415

13

0.34

0.226

0.229

 

0.7

5.0

 

0.1

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

346

Fennel, bulb, raw

31

1.24

3.1

49

0.73

17

50

414

52

0.20

0.066

0.191

 

0.7

12.0

 

 

0

 

347

Arrowroot, raw

65

4.24

1.3

6

2.22

25

98

454

26

0.63

0.121

0.174

 

0.7

1.9

 

 

0

 

348

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

24

1.80

2.8

30

0.38

24

33

184

24

0.23

0.052

0.152

 

0.7

17.0

 

 

0

 

349

Jerusalem-artichokes, raw

73

2.00

1.6

14

3.40

17

78

429

4

0.12

0.140

0.060

 

0.7

4.0

 

0.1

0

 

350

Radishes, white icicle, raw

14

1.10

1.4

27

0.80

9

28

280

16

0.13

0.099

0.033

 

0.7

29.0

 

 

0

 

351

Honeydew, raw (Melon,)

 

36

0.54

0.8

6

0.17

10

11

228

18

0.09

0.024

0.027

 

0.7

18.0

 

2.9

0

 

352

Snap, green, raw (Beans,)

31

1.82

3.4

37

1.04

25

38

209

6

0.24

0.069

0.214

19.0

0.6

16.3

 

14.4

0

 

353

Cabbage, cooked, boiled, drained, without salt

23

1.27

1.9

48

0.17

15

33

196

8

0.20

0.017

0.205

1.0

0.6

37.5

 

108.7

0

 

354

Lentils, sprouted, raw

106

8.96

 

25

3.21

37

173

322

11

1.51

0.352

0.506

 

0.6

16.5

 

 

0

 

355

Persimmons, japanese, raw

70

0.58

3.6

8

0.15

9

17

161

1

0.11

0.113

0.355

 

0.6

7.5

 

2.6

0

 

356

Mustard greens, cooked, boiled, drained, without salt

15

2.26

2.0

74

0.70

15

41

202

16

0.11

0.084

0.274

 

0.6

25.3

 

299.5

0

 

357

Lettuce, green leaf, raw

 

15

1.36

1.3

36

0.86

13

29

194

28

0.18

0.029

0.250

 

0.6

18.0

 

173.6

0

 

358

Cabbage, red, raw

31

1.43

2.1

45

0.80

16

30

243

27

0.22

0.017

0.243

 

0.6

57.0

 

38.2

0

 

359

Lotus root, cooked, boiled, drained, without salt

66

1.58

3.1

26

0.90

22

78

363

45

0.33

0.217

0.220

 

0.6

27.4

 

0.1

0

 

360

Small white, mature seeds, raw (Beans,)

31

1.82

3.4

37

1.04

25

38

209

6

0.24

0.069

0.214

 

0.6

16.3

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

361

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

without salt

33

4.83

 

19

0.89

23

38

194

7

0.44

0.174

0.199

 

0.6

35.6

 

 

0

 

362

Jackfruit, raw

 

94

1.47

1.6

34

0.60

37

36

303

3

0.42

0.187

0.197

 

0.6

6.7

 

 

0

 

363

Alfalfa seeds, sprouted, raw

23

3.99

1.9

32

0.96

27

70

79

6

0.92

0.157

0.188

 

0.6

8.2

 

30.5

0

 

364

Currants, red and white, raw

56

1.40

4.3

33

1.00

13

44

275

1

0.23

0.107

0.186

 

0.6

41.0

 

11.0

0

 

365

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

 

13

1.35

1.1

35

1.24

13

33

238

5

0.20

0.016

0.179

 

0.6

3.7

 

102.3

0

 

366

Guavas, common, raw

68

2.55

5.4

18

0.26

22

40

417

2

0.23

0.230

0.150

 

0.6

228.3

 

2.6

0

 

367

Loquats, raw

47

0.43

1.7

16

0.28

13

27

266

1

0.05

0.040

0.148

 

0.6

1.0

 

 

0

 

368

Gooseberries, raw

44

0.88

4.3

25

0.31

10

27

198

1

0.12

0.070

0.144

 

0.6

27.7

 

 

0

 

369

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

without salt (Beans,)

22

1.86

 

15

0.66

18

30

98

51

0.17

0.107

0.123

 

0.6

6.1

 

 

0

 

370

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

12

1.40

0.8

14

0.43

9

32

27

140

0.28

0.157

0.073

 

0.6

0.3

 

13.4

0

 

371

Breadfruit, raw

103

1.07

4.9

17

0.54

25

30

490

2

0.12

0.084

0.060

 

0.6

29.0

 

0.5

0

 

372

Litchis, raw

66

0.83

1.3

5

0.31

10

31

171

1

0.07

0.148

0.055

 

0.6

71.5

 

0.4

0

 

373

Carambola, (starfruit), raw

31

1.04

2.8

3

0.08

10

12

133

2

0.12

0.137

0.037

 

0.6

34.4

 

0.0

0

 

374

Mangos, raw

 

65

0.51

1.8

10

0.13

9

11

156

2

0.04

0.110

0.027

 

0.6

27.7

 

4.2

0

 

375

Quinces, raw

57

0.40

1.9

11

0.70

8

17

197

4

0.04

0.130

 

 

0.6

15.0

 

 

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

376

Passion-fruit, (granadilla), purple, raw

97

2.20

10.4

12

1.60

29

68

348

28

0.10

0.086

 

 

0.6

30.0

 

0.7

0

 

377

Mammy-apple, (mamey), raw

51

0.50

3.0

11

0.70

16

11

47

15

0.10

0.086

 

 

0.6

14.0

 

 

0

 

378

Soursop, raw

66

1.00

3.3

14

0.60

21

27

278

14

0.10

0.086

 

 

0.6

20.6

 

0.4

0

 

379

Sapodilla, raw

830

0.44

5.3

21

0.80

12

12

193

12

0.10

0.086

 

 

0.6

14.7

 

 

0

 

380

Sugar-apples, (sweetsop), raw

94

2.06

4.4

24

0.60

21

32

247

9

0.10

0.086

 

 

0.6

36.3

 

 

0

 

381

Sugar-apples, (sweetsop), raw

94

2.06

4.4

24

0.60

21

32

247

9

0.10

0.086

 

 

0.6

36.3

 

 

0

 

382

Acerola, (west indian cherry), raw

32

0.40

1.1

12

0.20

18

11

146

7

0.10

0.086

 

 

0.6

1677.6

 

 

0

 

383

Prickly pears, raw

41

0.73

3.6

56

0.30

85

24

220

5

0.12

0.080

 

 

0.6

14.0

 

 

0

 

384

Elderberries, raw

73

0.66

7.0

38

1.60

5

39

280

6

0.11

0.061

 

 

0.6

36.0

 

 

0

 

385

Mulberries, raw

43

1.44

1.7

39

1.85

18

38

194

10

0.12

0.060

 

 

0.6

36.4

 

7.8

0

 

386

Collards, cooked, boiled, drained, without salt

26

2.11

2.8

140

1.16

20

30

116

16

0.23

0.038

0.436

 

0.5

18.2

 

440.0

0

 

387

Dandelion greens, raw

45

2.70

3.5

187

3.10

36

66

397

76

0.41

0.171

0.342

 

0.5

35.0

 

778.4

0

 

388

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

without salt

31

0.81

1.0

30

1.10

14

17

87

10

0.06

0.062

0.247

 

0.5

4.2

 

25.4

0

 

389

Peppers, hot chili, green, raw

40

2.00

1.5

18

1.20

25

46

340

7

0.30

0.174

0.237

 

0.5

242.5

 

14.3

0

 

390

Peppers, hot chili, red, raw

40

1.87

1.5

14

1.03

23

43

322

9

0.26

0.129

0.187

 

0.5

143.7

 

14.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

391

Cabbage, chinese (pak-choi), raw

13

1.50

1.0

105

0.80

19

37

252

65

0.19

0.021

0.159

 

0.5

45.0

 

45.5

0

 

392

Strawberries, raw

32

0.67

2.0

16

0.41

13

24

153

1

0.14

0.048

0.386

4.4

0.4

58.8

 

2.2

0

 

393

Celery, raw

16

0.69

1.6

40

0.20

11

24

260

80

0.13

0.035

0.103

4.0

0.4

3.1

 

29.3

0

 

394

Watermelon, raw

30

0.61

0.4

7

0.24

10

11

112

1

0.10

0.042

0.038

1.5

0.4

8.1

 

0.1

0

 

395

Lettuce, cos or romaine, raw

17

1.23

2.1

33

0.97

14

30

247

8

0.23

0.048

0.155

 

0.4

24.0

 

102.5

0

 

396

Avocados, raw, California

167

1.96

6.8

13

0.61

29

54

507

8

0.68

0.170

0.149

 

0.4

8.8

 

21.0

0

 

397

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

salt

 

12

1.56

1.0

93

1.04

11

29

371

34

0.17

0.019

0.144

 

0.4

26.0

 

34.0

0

 

398

Tomatoes, orange, raw

16

1.16

0.9

5

0.47

8

29

212

42

0.14

0.062

0.088

 

0.4

16.0

 

 

0

 

399

Cantaloupe, raw (Melon,)

34

0.84

0.9

9

0.21

12

15

267

16

0.18

0.041

0.041

 

0.4

36.7

 

2.5

0

 

400

Banana (Melon,) (Navajo)

 

21

0.84

0.3

13

0.21

10

9

140

11

0.14

0.035

0.036

 

0.4

8.1

 

4.9

 

 

401

Casaba, raw (Melon,)

28

1.11

0.9

11

0.34

11

5

182

9

0.07

0.060

0.035

 

0.4

21.8

 

2.5

0

 

402

Casaba, raw (Melons,)

28

1.11

0.9

11

0.34

11

5

182

9

0.07

0.060

0.035

 

0.4

21.8

 

2.5

0

 

403

Lemons, raw, without peel

 

29

1.10

2.8

26

0.60

8

16

138

2

0.06

0.037

0.030

 

0.4

53.0

 

0.0

0

 

404

Plums, dried (prunes), uncooked

240

2.18

7.1

43

0.93

41

69

732

2

0.44

0.281

0.299

4.0

0.3

0.6

 

59.5

0

 

405

Cucumber, with peel, raw

15

0.65

0.5

16

0.28

13

24

147

2

0.20

0.041

0.079

1.3

0.3

2.8

 

16.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

406

Basil, fresh

23

3.15

1.6

177

3.17

64

56

295

4

0.81

0.385

1.148

 

0.3

18.0

 

414.8

0

 

407

Chicory greens, raw

23

1.70

4.0

100

0.90

30

47

420

45

0.42

0.295

0.429

 

0.3

24.0

 

297.6

0

 

408

Arugula, raw

25

2.58

1.6

160

1.46

47

52

369

27

0.47

0.076

0.321

 

0.3

15.0

 

108.6

0

 

409

Peppers, jalapeno, raw

30

1.35

2.80

10

0.70

19

31

215

1

0.23

0.133

0.250

 

0.3

44.3

 

9.7

0

 

410

Eggplant, raw

24

1.01

3.4

9

0.24

14

25

230

2

0.16

0.082

0.250

 

0.3

2.2

 

3.5

0

 

411

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

2.9

140

1.80

24

42

232

44

0.28

0.115

0.230

 

0.3

18.0

 

551.4

0

 

412

Peppers, hungarian, raw

29

0.80

 

12

0.46

16

29

202

1

0.30

0.115

0.204

 

0.3

92.9

 

 

0

 

413

Peppers, sweet, yellow, raw

27

1.00

0.9

11

0.46

12

24

212

2

0.17

0.107

0.117

 

0.3

183.5

 

 

0

 

414

Pepper, banana, raw

27

1.66

3.4

14

0.46

17

32

256

13

0.25

0.094

0.100

 

0.3

82.7

 

9.5

0

 

415

Raspberries, raw

52

1.20

6.5

25

0.69

22

29

151

1

0.42

0.090

0.670

 

0.2

26.2

 

7.8

0

 

416

Endive, raw

17

1.25

3.1

52

0.83

15

28

314

22

0.79

0.099

0.420

 

0.2

6.5

 

231.0

0

 

417

Artichokes, (globe or french), raw

47

3.27

5.4

44

1.28

60

90

370

94

0.49

0.231

0.256

 

0.2

11.7

 

14.8

0

 

418

Figs, raw

74

0.75

2.9

35

0.37

17

14

232

1

0.15

0.070

0.128

 

0.2

2.0

 

4.7

0

 

419

Chicory, witloof, raw

17

0.90

3.1

19

0.24

10

26

211

2

0.16

0.051

0.100

 

0.2

2.8

 

 

0

 

420

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

3.0

34

0.31

17

34

312

3

0.14

0.130

0.098

 

0.2

92.7

 

40.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

421

Balsam-pear (bitter gourd), pods, raw

17

1.00

2.8

19

0.43

17

31

296

5

0.80

0.034

0.089

 

0.2

84.0

 

 

0

 

422

Waxgourd, (chinese preserving melon), raw

13

0.40

2.9

19

0.40

10

19

6

111

0.61

0.023

0.058

 

0.2

13.0

 

 

0

 

423

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

14

0.40

1.0

18

0.38

10

17

5

107

0.59

0.022

0.056

 

0.2

10.5

 

2.8

0

 

424

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

seedless), raw

69

0.72

0.9

10

0.36

7

20

191

2

0.07

0.127

0.071

7.8

0.1

10.8

 

14.6

0

 

425

Peaches, raw

39

0.91

1.5

6

0.25

9

20

190

0

0.17

0.068

0.061

4.0

0.1

6.6

 

2.6

0

 

426

Carrots, raw

41

0.93

2.8

33

0.30

12

35

320

69

0.24

0.045

0.143

3.2

0.1

5.9

 

13.2

0

 

427

Cucumber, peeled, raw

12

0.59

0.7

14

0.22

12

21

136

2

0.17

0.071

0.073

1.3

0.1

3.2

 

7.2

0

 

428

Grapes, american type (slip skin), raw

 

67

0.63

0.9

14

0.29

5

10

191

2

0.04

0.040

0.718

 

0.1

4.0

 

14.6

0

 

429

Cranberries, raw

46

0.39

4.6

8

0.25

6

13

85

2

0.10

0.061

0.360

 

0.1

13.3

 

5.1

0

 

430

Blueberries, raw

 

57

0.74

2.4

6

0.28

6

12

77

1

0.16

0.057

0.336

 

0.1

9.7

 

19.3

0

 

431

Lettuce, iceberg (includes crisphead types), raw

14

0.90

1.2

18

0.41

7

20

141

10

0.15

0.025

0.125

 

0.1

2.8

 

24.1

0

 

432

Eggplant, cooked, boiled, drained, without salt

35

0.83

2.25

6

0.25

11

15

123

1

0.12

0.059

0.113

 

0.1

1.3

 

2.9

0

 

433

Peppers, sweet, red, raw

31

0.99

2.1

7

0.43

12

26

211

4

0.25

0.017

0.112

 

0.1

127.7

 

4.9

0

 

434

Apricots, raw

 

48

1.40

2.0

13

0.39

10

23

259

1

0.20

0.078

0.077

 

0.1

10.0

 

3.3

0

 

435

Clementines, raw

47

0.85

1.7

30

0.14

10

21

177

1

0.06

0.043

0.023

 

0.1

48.8

 

0.0

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

436

Peppers, sweet, green, raw

20

0.86

1.7

10

0.34

10

20

175

3

0.13

0.066

0.122

2.0

0.0

80.4

 

7.4

0

 

437

Cherries, sweet, raw

63

1.06

2.1

13

0.36

11

21

222

0

0.07

0.060

0.070

2.0

0.0

7.0

 

2.1

0

 

438

Kumquats, raw

71

1.88

6.5

62

0.86

20

19

186

10

0.17

0.095

0.135

 

0.0

43.9

 

0.0

0

 

439

Cherries, sour, red, raw

50

1.00

1.6

16

0.32

9

15

173

3

0.10

0.104

0.112

 

0.0

10.0

 

2.1

0

 

440

Nectarines, raw

44

10.06

1.7

6

0.28

9

26

201

0

0.17

0.086

0.054

 

0.0

5.4

 

2.2

0

 

441

Oranges, raw, navels

49

0.91

2.2

43

0.13

11

23

166

1

0.08

0.039

0.029

 

0.0

59.1

 

0.0

0

 

442

Oats

389

16.89

10.6

54

4.72

177

523

429

2

3.97

0.626

4.916

 

 

0.0

 

 

0

 

443

Pine nuts, pinyon, dried (Nuts,)

629

11.57

10.7

8

3.06

234

35

628

72

4.28

1.035

4.333

 

 

2.0

 

 

0

 

444

Pilinuts-canarytree, dried (Nuts,)

719

10.80

 

145

3.53

302

575

507

3

2.97

0.958

2.313

 

 

0.6

 

 

0

 

445

Chia seeds, dried (Seeds,)

490

15.62

37.7

631

 

 

948

160

19

3.49

0.188

2.167

 

 

 

 

 

0

 

446

Safflower seed kernels, dried (Seeds,)

517

16.18

 

78

4.9

353

644

687

3

5.05

1.747

2.014

 

 

0.0

 

 

0

 

447

Pinon Nuts, roasted (Navajo)

541

7.41

43.4

18

3.53

152

345

458

310

2.89

0.654

1.740

 

 

0.0

 

 

 

 

448

Watermelon seed kernels, dried (Seeds,)

557

28.33

 

54

7.28

515

755

648

99

10.24

0.686

1.614

 

 

0.0

 

 

0

 

449

Chestnuts, chinese, raw (Nuts,)

224

4.20

 

18

1.41

84

96

447

3

0.87

0.363

1.601

 

 

36.0

 

 

0

 

450

Chestnuts, japanese, raw (Nuts,)

154

2.25

 

31

1.45

49

72

329

14

1.10

0.562

1.591

 

 

26.3

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

451

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

318

12.14

 

1633

0.11

314

6

2130

92

0.30

0.110

1.512

 

 

30.70

 

 

0

 

452

Beechnuts, dried (Nuts,)

576

6.20

 

1

2.46

0

0

1017

38

0.36

0.670

1.341

 

 

15.5

 

 

0

 

453

Acorns, raw (Nuts,)

387

6.15

 

41

0.79

62

79

539

0

0.51

0.621

1.337

 

 

0.0

 

 

0

 

454

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

330

3.63

2.2

11

2.28

28

122

325

4

0.96

0.378

1.304

 

 

2.8

 

 

0

 

455

Dill weed, fresh

43

3.46

2.1

208

6.59

55

66

738

61

0.91

0.146

1.264

 

 

85.0

 

 

0

 

456

Kamut, cooked

 

146

6.45

3.9

10

2.01

56

177

202

6

1.77

0.248

1.215

 

 

 

 

 

0

 

457

Peppermint, fresh

70

3.75

8.0

243

5.08

80

73

569

31

1.11

0.329

1.176

 

 

31.8

 

 

0

 

458

Spearmint, fresh (1)

44

3.29

6.8

199

11.87

63

60

458

30

1.09

0.240

1.118

 

 

13.3

 

 

0

 

459

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

 

12

0.97

58

66

306

2

0.60

0.249

1.097

 

 

24.7

 

 

0

 

460

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

8.1

27

1.01

32

93

158

3

0.52

0.447

0.952

 

 

43.0

 

 

0

 

461

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

 

46

1.73

54

99

715

27

0.25

0.472

0.854

 

 

26.7

 

 

0

 

462

Lotus seeds, raw (Seeds,)

89

4.13

 

44

0.95

56

168

367

1

0.28

0.094

0.621

 

 

0.0

 

 

0

 

463

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

 

11

0.53

18

26

119

5

0.40

0.204

0.576

 

 

9.5

 

 

0

 

464

Fiddlehead ferns, raw

34

4.55

 

32

1.31

34

101

370

1

0.83

0.320

0.510

 

 

26.6

 

 

0

 

465

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

20.0

60

0.69

27

67

379

5

0.33

0.186

0.417

 

 

5.5

 

21.1

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

466

Durian, raw or frozen

147

1.47

3.8

6

0.43

30

39

436

2

0.28

0.207

0.325

 

 

19.7

 

 

0

 

467

Currants, european black, raw

 

63

1.40

 

55

1.54

24

59

322

2

0.27

0.086

0.256

 

 

181.0

 

 

0

 

468

Abiyuch, raw

69

1.50

5.3

8

1.61

24

47

304

20

0.31

0.057

0.182

 

 

54.1

 

 

 

 

469

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

 

98

2.09

68

67

1183

31

1.13

1.444

0.178

 

 

27.4

 

 

0

 

470

Rowal, raw

111

2.30

6.2

15

2.20

32

52

131

4

0.43

1.060

0.155

 

 

25.8

 

 

 

 

471

Breadfruit seeds, raw (Seeds,)

191

7.40

5.2

36

3.67

54

175

941

25

0.90

1.148

0.142

 

 

6.6

 

 

0

 

472

Crabapples, raw

76

0.40

 

18

0.36

7

15

194

1

 

0.067

0.115

 

 

8.0

 

 

0

 

473

Ginkgo nuts, raw (Nuts,)

182

4.32

 

2

1.00

27

124

510

7

0.34

0.274

0.113

 

 

15.0

 

 

0

 

474

Avocados, raw, Florida

120

2.23

5.6

10

0.17

24

40

351

2

0.40

0.311

0.095

 

 

17.4

 

 

0

 

475

Feijoa, raw

49

1.24

 

17

0.08

9

20

155

3

0.04

0.055

0.085

 

 

20.3

 

 

0

 

476

Jujube, raw

79

1.20

 

21

0.48

10

23

250

3

0.05

0.073

0.084

 

 

69.0

 

 

0

 

477

Cherimoya, raw

74

1.65

2.3

8

0.30

16

26

269

4

0.18

0.073

0.083

 

 

11.5

 

 

0

 

478

Longans, raw

60

1.31

1.1

1

0.13

10

21

266

0

0.05

0.169

0.052

 

 

84.0

 

 

0

 

479

Rose-apples, raw

25

0.60

 

29

0.07

5

8

123

0

0.06

0.016

0.029

 

 

22.3

 

 

0

 

480

Squash, Indian, raw (Navajo)

26

0.52

 

9

0.17

10

12

205

20

0.07

0.017

0.027

 

 

4.5

 

 

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

481

Grapefruit, raw, pink and red, California and Arizona

37

0.50

 

 

10.08

9

12

147

1

0.07

0.032

0.020

 

 

38.1

 

 

0

 

482

Milk, indian buffalo, fluid

97

3.75

0.0

169

0.12

31

117

178

52

0.22

0.046

0.018

 

 

2.3

 

 

19

 

483

Pummelo, raw (1)

38

0.76

1.0

4

0.11

6

17

216

1

0.08

0.048

0.017

 

 

61.0

 

 

0

 

484

Carissa, (natal-plum), raw

62

0.50

 

11

1.31

16

7

260

3

 

0.210

 

 

 

38.0

 

 

0

 

485

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

74

9.60

 

19

2.70

 

 

 

61

 

 

 

 

 

0.6

 

 

40

 

486

Guavas, strawberry, raw

69

0.58

5.4

21

0.22

17

27

292

37

 

 

 

 

 

37.0

 

 

0

 

487

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

6.7

20

1.00

 

15

140

26

 

 

 

 

 

15.0

 

 

 

 

488

Java-plum, (jambolan), raw

60

0.72

 

19

0.19

15

17

79

14

 

 

 

 

 

14.3

 

 

0

 

489

Sapotes, (marmalade plum), raw

134

2.12

2.6

39

1.00

30

28

344

10

 

 

 

 

 

20.0

 

 

0

 

490

Roselle, raw

49

0.96

 

215

1.48

51

37

208

6

 

 

 

 

 

12.0

 

 

0

 

491

Pitanga, (surinam-cherry), raw

33

0.80

 

9

0.20

12

11

103

3

 

 

 

 

 

26.3

 

 

0

 

492

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

101

1.70

2.4

30

0.71

18

21

382

1

 

 

 

 

 

19.2

 

 

0

 

493

Persimmons, native, raw

127

0.80

 

27

2.50

 

26

310

1

 

 

 

 

 

66.0

 

 

0

 

494

Oheloberries, raw

280

0.38

 

7

0.09

6

10

38

1

 

 

 

 

 

6.0

 

 

0

 

495

Mouse nuts, roots (Alaska Native)

81

3.90

 

22

 

 

175

 

 

 

 

 

 

 

16.0

 

 

 

 

496

Mouse nuts, seedlings (Alaska Native)

104

7.30

 

17

 

 

150

 

 

 

 

 

 

 

8.0

 

 

 

 

497

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

 

9

1.00

 

40

 

 

 

 

 

 

 

11.0

 

 

0

 

498

Sea cucumber, yane (Alaska Native)

56

13.00

 

30

0.60

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid 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      


     

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

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