The Ultimate Nutrition Tables!

Vitamin E

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


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

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


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

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

1

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

3

30

0

0

50

0

35.17

0.0

 

2

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2637

27679

0

7923

52735

13157

29.83

80.3

 

3

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

2081

21840

0

6252

41610

13157

29.83

80.3

 

4

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

1483

15000

2090

3490

29650

310

29.05

105.7

 

5

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

0

1

0

0

1

1

26.22

0.0

 

6

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

582

19.33

49.80

24.07

11.1

0

5

0

0

9

0

26.10

2.7

 

7

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

597

22.09

52.83

19.29

11.8

0

1

0

0

1

1

26.00

0.0

 

8

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

49

592

0

0

986

0

21.99

99.8

 

9

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

85

1007

20

7

1701

1895

18.26

621.7

 

10

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

646

15.03

62.40

17.60

9.4

3

36

1

 

61

 

15.28

 

 

11

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

1

11

3

0

20

92

15.03

14.2

 

12

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

 

 

 

 

 

 

11.30

 

 

13

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

1

17

0

0

29

9

9.33

53.9

 

14

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

27

84

0

468

530

0

8.52

141.8

 

15

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0

0

0

0

0

0

8.33

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

16

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

295

3485

0

109

5900

1895

7.48

1714.5

 

17

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

190

2264

0

33

3800

1895

7.48

1714.5

 

18

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

90

0

0

0

299

214

7.00

0.2

 

19

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0

0

0

0

0

0

6.93

0.0

 

20

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0

0

0

0

0

0

5.73

0.00

 

21

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

2

18

0

0

31

568

5.07

5.4

 

22

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

508

5854

363

121

10161

13610

3.44

778.4

 

23

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

64

762

0

0

1270

448

3.33

5.4

 

24

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0

0

0

0

0

0

3.10

13.4

 

25

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

3

37

0

0

62

448

2.89

5.4

 

26

Turnip greens, raw

32

1.50

0.30

7.13

3.2

579

6952

0

0

11587

12825

2.86

251.0

 

27

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

91

0

0

0

305

0

2.68

0.6

 

28

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

7

53

27

36

140

 

2.66

 

 

29

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

337

3930

36

202

6748

865

2.50

310.0

 

30

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

18

189

0

58

363

205

2.50

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

31

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

342

3940

244

82

6837

9158

2.44

551.4

 

32

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

1

8

0

1

14

163

2.44

0.0

 

33

Taro, raw

112

1.50

0.20

26.46

4.1

4

35

0

20

76

0

2.38

1.0

 

34

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

15

112

1

129

295

222

2.32

31.2

 

35

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

28

332

0

 

553

 

2.30

 

 

36

Collards, raw

30

2.45

0.42

5.69

3.6

333

3842

238

80

6668

8932

2.26

510.8

 

37

Chicory greens, raw

23

1.70

0.30

4.70

4.0

286

3430

0

0

5717

10300

2.26

297.6

 

38

Radicchio, raw

23

1.43

0.25

4.48

0.9

1

16

0

0

27

8832

2.26

255.2

 

39

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

1

9

1

1

16

74

2.18

7.3

 

40

Spinach, raw

23

2.86

0.39

3.63

2.2

469

5626

0

0

9377

12198

2.03

482.9

 

41

Taro leaves, raw

42

4.98

0.74

6.70

3.7

241

2895

0

0

4825

1932

2.02

108.6

 

42

Mustard greens, raw

26

2.7

0.20

4.90

3.3

525

6300

0

0

10500

9900

2.01

497.3

 

43

Avocados, raw, California

167

1.96

15.41

8.64

6.8

7

63

24

27

147

271

1.97

21.0

 

44

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

571

21.35

45.97

27.65

10.3

13

157

0

0

262

1205

1.93

13.2

 

45

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

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

20

1.88

0.08

4.13

2.1

306

3652

45

0

6124

11015

1.89

327.3

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

46

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

306

3647

45

0

6116

11000

1.89

830.0

 

47

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

271

0

0

0

905

648

1.89

0.6

 

48

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

381

4575

0

0

7625

8440

1.88

367.6

 

49

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

2

24

0

0

40

9

1.80

2.7

 

50

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0

0

0

0

0

0

1.77

0.0

 

51

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

21

0

0

0

70

0

1.74

5.1

 

52

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

403

4806

Ê0

70

8068

1895

1.69

621.7

 

53

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

6

69

0

0

115

 

1.69

 

 

54

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

631

20.45

61.21

11.73

11.6

3

40

0

0

66

0

1.68

0.0

 

55

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

17

204

0

8

346

510

1.65

1.4

 

56

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

131

1573

0

0

2622

1121

1.62

224.0

 

57

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

157

1624

20

490

3131

51

1.58

4.9

 

58

Beet greens, raw

22

2.20

0.13

4.33

3.7

316

3794

3

0

6326

1503

1.50

400.0

 

59

Parsnips, raw

75

1.20

0.30

17.99

4.9

0

0

0

0

0

0

1.49

22.5

 

60

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

4

52

0

 

87

122

1.46

40.3

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

61

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

532

4226

834

3471

10630

0

1.44

1.1

 

62

Pecans (1)

691

9.17

71.97

13.86

9.6

3

29

0

9

56

17

1.40

3.5

 

63

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

194

14

0

12

674

459

1.34

0.4

 

64

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

710

9.50

74.27

13.55

9.4

7

84

0

 

140

 

1.30

 

 

65

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

40

0.90

0.09

10.49

1.97

558

4570

1130

3116

11155

0

1.29

1.0

 

66

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

187

13

0

12

650

442

1.29

0.4

 

67

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

316

3794

0

0

6323

5962

1.21

299.5

 

68

Cranberries, raw

46

0.39

0.13

12.2

4.6

3

36

0

0

60

91

1.20

5.1

 

69

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0

1

0

0

2

28

1.19

0.0

 

70

Blackberries, raw

43

1.39

0.49

9.61

5.3

11

128

0

0

214

118

1.17

19.8

 

71

Asparagus, raw

20

2.20

0.12

3.88

2.1

38

449

9

0

756

710

1.13

41.6

 

72

Mangos, raw

 

65

0.51

0.27

17.00

1.8

38

445

17

11

765

0

1.12

4.2

 

73

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

156

11

0

10

543

369

1.08

0.3

 

74

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

3

31

0

0

52

0

1.07

0.0

 

75

Pumpkin, raw

26

1.00

0.10

6.50

0.5

369

3100

515

2145

7384

1500

1.06

1.1

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

76

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

169

11

0

10

586

353

1.03

0.3

 

77

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

852

8332

3776

0

17033

687

1.03

13.7

 

78

Wheat, soft white

340

10.69

1.99

75.36

12.7

0

5

0

0

9

220

1.01

1.9

 

79

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0

 

 

 

0

 

1.01

 

 

80

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

260

3121

0

0

5202

0

1.00

4.0

 

81

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

18

216

0

0

360

0

1.00

5.3

 

82

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

1

12

0

0

20

0

1.00

0.0

 

83

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0

0

0

0

0

0

1.00

1.0

 

84

Currants, european black, raw

 

63

1.40

0.41

15.38

 

12

 

 

 

230

 

1.00

 

 

85

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

149

9.06

0.49

27.91

5.3

0

0

0

0

0

0

0.98

3.7

 

86

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

140

10

0

9

487

331

0.97

0.3

 

87

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

80

960

0

0

1600

1747

0.96

108.00

 

88

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

143

9.01

0.65

26.22

9.0

0

0

0

0

0

0

0.94

3.5

 

89

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

139

9.73

0.35

25.09

6.3

0

0

0

0

0

0

0.94

3.5

 

90

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

61

1.50

0.30

14.15

1.8

83

1000

0

0

1667

1900

0.92

47.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

91

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

139

23.45

4.30

0.00

0.0

51

0

0

0

169

0

0.92

0.1

 

92

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

574

15.31

46.35

32.69

3.0

0

0

0

0

0

23

0.92

34.7

 

93

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

0

0

0

0

0

22

0.90

34.1

 

94

Triticale

336

13.05

2.09

72.13

 

0

 

 

 

0

 

0.90

 

 

95

Apricots, raw

 

48

1.40

0.39

11.12

2.0

96

1094

19

104

1926

89

0.89

3.3

 

96

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

406

4814

90

20

8114

7694

0.88

440.0

 

97

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

38

450

6

0

754

1590

0.88

177.0

 

98

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

6

71

0

0

118

0

0.87

5.0

 

99

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

6

71

0

0

118

0

0.87

5.0

 

100

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

6

70

0

0

116

0

0.87

66.0

 

101

Raspberries, raw

52

1.20

0.65

11.94

6.5

2

12

16

0

33

136

0.87

7.8

 

102

Mulberries, raw

43

1.44

0.39

9.80

1.7

1

9

12

0

25

136

0.87

7.8

 

103

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0

0

0

0

0

0

0.87

2.3

 

104

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

681

8173

0

0

13621

18246

0.85

817.0

 

105

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

30

0

0

0

100

0

0.85

0.1

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

106

Rye

338

10.34

1.63

75.86

15.1

1

7

0

0

11

210

0.85

5.9

 

107

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

364

19.30

6.04

60.65

17.4

3

40

0

0

67

0

0.82

9.0

 

108

Wild rice, raw

357

14.73

1.08

74.90

6.2

1

11

0

0

19

220

0.82

1.9

 

109

Basil, fresh

23

3.15

0.64

2.65

1.6

264

3142

0

46

5275

5650

0.80

414.8

 

110

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0

5

0

0

10

169

0.79

3.6

 

111

Nectarines, raw

44

10.06

0.32

10.55

1.7

17

150

0

98

98

130

0.77

2.2

 

112

Parsley, raw

36

2.97

0.79

6.33

3.3

421

5054

0

0

8424

5561

0.75

1640.0

 

113

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

81

253

0

1447

1627

834

0.73

2.6

 

114

Papayas, raw

39

0.61

0.14

9.81

1.8

55

276

0

761

1094

75

0.73

2.6

 

115

Peaches, raw

39

0.91

0.25

9.54

1.5

16

162

0

67

326

91

0.73

2.6

 

116

Guavas, common, raw

68

2.55

0.95

14.32

5.4

31

374

0

0

624

0

0.73

2.6

 

117

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

15

156

0

48

299

205

0.72

163.7

 

118

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

63

0

0

0

210

0

0.70

5.1

 

119

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

23

0

0

0

77

0

0.70

3.8

 

120

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

1

12

0

0

20

9

0.70

2.7

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

121

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

59

671

23

50

1179

725

0.69

14.3

 

122

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

48

534

36

40

952

709

0.69

14.0

 

123

Pimento, canned

23

1.10

0.30

5.10

1.9

133

1474

238

0

2655

366

0.69

8.3

 

124

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

17

184

39

0

340

0

0.69

9.5

 

125

Carrots, raw

41

0.93

0.24

9.58

2.8

835

8285

3477

0

16706

256

0.66

13.2

 

126

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

9

0

0

0

30

0

0.63

0.1

 

127

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

1

5

2

1

10

301

0.60

1.8

 

128

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0

0

0

0

0

0

0.60

16.4

 

129

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

2

13

2

31

50

130

0.57

6.6

 

130

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

3

32

0

0

54

80

0.57

19.3

 

131

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

15

0

0

0

50

0

0.57

0.1

 

132

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

718

7.79

76.08

13.38

8.0

0

0

0

0

0

0

0.57

0.0

 

133

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

574

29.84

49.05

14.71

6.5

0

5

1

0

8

30

0.56

4.5

 

134

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

32

1.83

0.19

7.34

2.6

50

598

0

0

997

1137

0.55

207.0

 

135

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

42

449

101

0

833

123

0.54

7.9

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

136

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

0

 

 

 

0

 

0.54

 

 

137

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

6

68

0

0

114

0

0.51

9.0

 

138

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

without salt

31

0.81

0.20

7.62

1.0

41

487

0

0

812

925

0.50

25.4

 

139

Lentils, raw

353

25.80

1.06

60.08

30.5

2

23

0

0

39

0

0.49

5.0

 

140

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0

0

0

0

0

0

0.49

1.7

 

141

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

0

0

0

0

0

0

0.49

1.8

 

142

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

40

455

15

34

799

492

0.47

9.7

 

143

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

273

25.38

18.21

0.00

0.0

0

0

0

0

0

0

0.47

3.0

 

144

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

1

13

0

0

21

0

0.46

0.3

 

145

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0

0

0

0

0

0

0.46

2.0

 

146

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

0

0

0

0

0

0

0.45

1.6

 

147

Endive, raw

17

1.25

0.20

3.35

3.1

108

1300

0

0

2167

0

0.44

231.0

 

148

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

0

0

0

0

0

0

0.44

1.6

 

149

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

39

394

57

93

781

148

0.43

59.5

 

150

Arugula, raw

25

2.58

0.66

3.65

1.6

119

1424

0

0

2373

3555

0.43

108.6

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

151

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

35

379

69

0

690

640

0.41

14.4

 

152

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

2

22

0

0

37

0

0.41

2.9

 

153

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0

0

0

0

0

0

0.40

1.4

 

154

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

0

0

0

0

0

0

0.40

1.4

 

155

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

3

40

0

0

67

190

0.39

24.0

 

156

Tomatillos, raw

32

0.96

1.02

5.84

1.9

6

63

10

0

114

467

0.38

10.1

 

157

Burdock root, raw

72

1.53

0.15

17.34

3.3

0

0

0

0

0

0

0.38

1.6

 

158

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

160

28.30

4.38

0.00

0.0

0

0

0

0

0

0

0.38

1.4

 

159

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

18

208

21

7

370

341

0.37

7.4

 

160

Gooseberries, raw

44

0.88

0.58

10.18

4.3

15

 

 

 

290

 

0.37

 

 

161

Okra, raw

31

2.00

0.10

7.03

3.2

19

225

0

0

375

516

0.36

53.0

 

162

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

1.69

33.62

20.0

8

90

2

19

168

347

0.35

21.1

 

163

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

26

313

0

0

521

329

0.35

37.8

 

164

Yam, raw

118

1.53

0.17

27.88

4.1

7

83

0

0

138

0

0.35

2.3

 

165

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

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

1

16

0

0

27

0

0.35

4.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

166

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0

0

0

0

0

0

0.34

1.2

 

167

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

208

28.10

9.73

0.00

0.0

0

0

0

0

0

0

0.34

0.9

 

168

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0

0

0

0

0

0

0.33

3.7

 

169

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

10

126

0

0

209

0

0.32

5.6

 

170

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

90

0

0

0

300

0

0.31

0.2

 

171

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

0

0

0

0

0

651

0.31

4.3

 

172

Eggplant, raw

24

1.01

0.19

5.70

3.4

1

16

0

0

27

0

0.30

3.5

 

173

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

370

4443

0

0

7405

1730

0.29

173.6

 

174

Strawberries, raw

32

0.67

0.30

7.68

2.0

1

7

0

0

12

26

0.29

2.2

 

175

Celery, raw

16

0.69

0.17

2.97

1.6

22

270

0

0

449

283

0.27

29.3

 

176

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

14

170

0

0

283

390

0.27

40.0

 

177

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

roasted

197

29.80

7.78

0.00

0.0

28

0

0

0

93

0

0.27

0.3

 

178

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

165

31.02

3.57

0.00

0.0

6

0

0

0

21

0

0.27

0.3

 

179

Plums, raw

46

0.70

0.28

11.42

1.4

17

190

0

35

345

73

0.26

6.4

 

180

Ginger root, raw

80

1.82

0.75

17.77

2.0

0

0

0

0

0

0

0.26

0.1

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

181

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

0

5

0

0

9

0

0.25

0.0

 

182

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0

2

0

0

3

64

0.24

0.5

 

183

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

238

23.77

15.13

0.00

0.0

0

0

0

0

0

0

0.24

 

 

184

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

0

0

0

0

0

0

0.24

0.2

 

185

Limes, raw

30

0.70

0.20

10.54

2.8

2

30

0

0

50

0

0.22

0.6

 

186

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0

0

0

0

0

0

0.22

6.0

 

187

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

2

12

12

12

40

0

0.21

70.6

 

188

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0

0

0

0

0

0

0.21

5.6

 

189

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0

0

0

0

0

0

0.21

5.6

 

190

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

34

155

101

407

681

138

0.20

0.0

 

191

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0

0

0

0

0

0

0.20

1.2

 

192

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

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

0

0

0

0

0

0

0.20

 

 

193

Clementines, raw

47

0.85

0.15

12.02

1.7

 

 

 

 

 

 

0.20

0.0

 

194

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

5

59

1

0

100

72

0.19

14.6

 

195

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

seedless), raw

69

0.72

0.16

18.10

0.9

3

39

1

0

66

72

0.19

14.6

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

196

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

1

12

0

0

20

0

0.19

0.1

 

197

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

1

8

0

0

13

464

0.19

14.8

 

198

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

0.19

 

 

199

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

 

13

1.35

0.22

2.23

1.1

166

1987

0

0

3312

1223

0.18

102.3

 

200

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

25

299

4

0

502

277

0.18

24.1

 

201

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

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

291

26.42

19.71

0.00

0.0

0

0

0

0

0

0

0.18

1.8

 

202

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

50

600

0

0

1000

77

0.17

68.8

 

203

Kumquats, raw

71

1.88

0.86

15.90

6.5

15

0

155

193

290

129

0.15

0.0

 

204

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

12

87

7

116

247

129

0.15

0.0

 

205

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

1

3

1

20

22

11

0.15

0.0

 

206

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

375

4495

0

0

7492

1724

0.15

140.3

 

207

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

3

25

24

0

61

66

0.15

0.0

 

208

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

230

2.29

23.84

5.54

2.2

0

0

0

0

0

0

0.15

0.1

 

209

Plantains, raw

122

1.30

0.37

31.89

2.3

56

457

438

0

1127

30

0.14

0.7

 

210

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

salt

123

6.81

0.32

23.64

5.3

15

182

0

0

303

0

0.14

6.2

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

211

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

20

0.91

0.31

4.31

1.4

11

127

0

0

212

2249

0.14

3.5

 

212

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

4

48

0

0

80

27

0.14

108.7

 

213

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

436

5226

0

0

8710

2312

0.13

102.5

 

214

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

8

90

0

0

150

290

0.13

3.2

 

215

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

238

26.36

13.89

0.00

0.0

2

0

0

0

7

0

0.13

0.0

 

216

Pears, raw

58

0.38

0.12

15.46

3.1

1

13

0

2

23

45

0.12

4.5

 

217

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

15

1.14

0.36

2.69

1.0

56

670

0

0

1117

1150

0.12

4.2

 

218

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

10

120

0

0

200

2125

0.12

4.3

 

219

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

10

120

0

0

200

2125

0.12

3.0

 

220

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

27

0.66

0.26

6.46

1.4

6

59

15

0

110

0

0.12

0.8

 

221

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

29

1.51

0.09

6.94

2.6

2

20

0

0

33

20

0.12

47.6

 

222

Raisins, seedless

299

3.07

0.46

79.18

3.7

0

0

0

0

0

0

0.12

3.5

 

223

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0

0

0

0

0

0

0.12

4.1

 

224

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0

0

0

0

0

50

0.12

4.5

 

225

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0

0

0

0

0

0

0.12

3.5

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

226

Currants, zante, dried

283

4.08

0.27

74.08

6.8

4

43

1

1

73

0

0.11

3.3

 

227

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

56

670

0

0

1116

329

0.11

38.2

 

228

Figs, raw

74

0.75

0.30

19.18

2.9

7

85

0

0

142

9

0.11

4.7

 

229

Bananas, raw

89

1.09

0.33

22.84

2.6

3

26

25

0

64

22

0.10

0.5

 

230

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

2

25

0

0

42

47

0.10

11.0

 

231

Tamarinds, raw

239

2.80

0.60

62.50

5.1

2

18

0

0

30

0

0.10

2.8

 

232

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0

0

0

0

0

22

0.10

0.5

 

233

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

salt

60

5.27

0.93

11.15

2.0

351

4208

 

 

7013

1747

0.10

108.0

 

234

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

223

2681

1

0

4468

40

0.09

45.5

 

235

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

salt

 

12

1.56

0.16

1.78

1.0

212

2549

1

0

4249

38

0.09

34.0

 

236

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

7

89

0

0

149

0

0.09

14.5

 

237

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

61

7

0

0

212

0

0.08

0.3

 

238

Garlic, raw

149

6.36

0.50

33.06

2.1

0

5

0

0

9

16

0.08

1.7

 

239

Soursop, raw

66

1.00

0.30

16.84

3.3

0

1

0

0

2

0

0.08

0.4

 

240

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0

0

0

0

0

1

0.08

15.5

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

241

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

14

0.40

0.20

3.04

1.0

0

0

0

0

0

197

0.08

2.8

 

242

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

9

47

16

115

187

644

0.07

0.3

 

243

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

64

770

0

0

1283

85

0.07

2.1

 

244

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

57

7

0

0

198

0

0.07

0.3

 

245

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

3

38

0

0

64

85

0.07

2.1

 

246

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0

1

0

0

1

34

0.07

0.3

 

247

Litchis, raw

66

0.83

0.44

16.53

1.3

0

0

0

0

0

0

0.07

0.4

 

248

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

28

5

0

0

102

0

0.06

0.2

 

249

Watermelon, raw

30

0.61

0.15

7.55

0.4

28

303

0

78

569

8

0.05

0.1

 

250

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

169

2020

16

1

3382

26

0.05

2.5

 

251

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

3

32

0

0

53

0

0.05

9.0

 

252

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

3

32

0

0

53

0

0.05

9.0

 

253

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0

6

0

0

10

75

0.05

2.7

 

254

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0

0

0

0

0

26

0.05

2.5

 

255

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0

0

0

0

0

26

0.05

2.5

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

256

Millet, raw

378

11.02

4.22

72.85

8.5

0

 

 

 

0

 

0.05

0.9

 

257

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

12

1.40

0.06

2.14

0.8

0

2

2

2

8

0

0.04

13.4

 

258

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

87

1040

0

0

1734

0

0.04

0.0

 

259

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

8

93

0

0

155

42

0.04

20.2

 

260

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

2

21

0

0

35

0

0.04

0.2

 

261

Beets, raw

 

43

1.61

0.17

9.56

2.8

2

20

0

0

33

0

0.04

0.2

 

262

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0

0

0

0

0

0

0.04

0.0

 

263

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

5

45

11

26

105

23

0.03

16.4

 

264

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

4

31

8

18

72

16

0.03

7.2

 

265

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

11

137

0

0

228

331

0.03

8.0

 

266

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0

0

0

0

0

0

0.03

0.6

 

267

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

salt (Beans,)

127

8.67

0.50

22.80

6.4

0

0

0

0

0

0

0.03

8.4

 

268

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0

0

0

0

0

0

0.03

0.0

 

269

Turnips, raw

28

0.90

0.10

6.43

1.8

0

0

0

0

0

0

0.03

0.1

 

270

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

64

743

0

41

1272

0

0.02

0.7

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

271

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

8

87

6

6

155

0

0.02

30.5

 

272

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

3

34

0

0

57

0

0.02

0.7

 

273

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

3

30

0

0

50

27

0.02

2.9

 

274

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

1

13

0

0

22

160

0.02

2.2

 

275

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

salt

110

7.60

0.40

19.65

5.4

1

9

0

0

15

0

0.02

2.9

 

276

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

salt

110

7.60

0.40

19.65

5.4

1

9

0

0

15

0

0.02

2.9

 

277

Millet, cooked

119

3.51

1.00

23.67

1.3

0

2

0

0

3

70

0.02

0.3

 

278

Onions, raw

40

1.10

0.10

9.34

1.7

0

1

0

0

2

4

0.02

0.4

 

279

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0

0

0

0

0

0

0.02

0.1

 

280

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

0

0

0

 

1

6

0.02

0.3

 

281

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0

 

 

 

0

 

0.02

0.0

 

282

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0

5

0

0

7

56

0.01

0.8

 

283

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

140

8.23

0.62

26.05

10.5

0

0

0

0

0

0

0.01

0.6

 

284

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0

0

0

0

0

0

0.01

0.1

 

285

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0

0

0

0

0

0

0.01

0.0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

286

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0

0

0

0

 

0

0.01

0.0

 

287

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

0

 

 

 

0

 

0.01

0.0

 

288

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

5

16

0

90

102

0

0.00

0.0

 

289

Radishes, raw

16

0.68

0.10

3.40

1.6

0

4

0

0

7

10

0.00

1.3

 

290

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0

0

0

0

0

0

0.00

0.0

 

291

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0

0

0

0

0

0

0.00

0.3

 

292

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0

0

0

0

0

0

0.00

0.0

 

293

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0

0

0

0

0

0

0.00

0.0

 

294

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

 

 

 

 

 

 

0.00

 

 

295

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

 

 

 

 

 

 

0.00

4.9

 

296

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0

0

0

10

8

 

 

 

 

297

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

17

196

0

9

333

 

 

 

 

298

Prickly pears, raw

41

0.73

0.51

9.57

3.6

2

25

0

3

43

 

 

 

 

299

Kale, raw

50

3.30

0.70

10.01

2.0

769

9226

0

0

15376

39550

 

817.0

 

300

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

690

6391

3767

0

13790

358

 

9.4

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

301

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

18

220

0

0

367

38

 

 

 

302

Dates, medjool

277

1.81

0.15

74.97

6.7

7

89

0

0

149

23

 

2.7

 

303

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

3

35

0

0

58

 

 

 

 

304

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

3

31

0

0

52

0

 

0.7

 

305

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

2

23

6

0

44

 

 

 

 

306

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

2

21

0

0

35

 

 

 

 

307

Arrowroot, raw

65

4.24

0.20

13.39

1.3

1

11

0

0

19

 

 

 

 

308

Cherimoya, raw

74

1.65

0.62

17.70

2.3

0

0

0

0

0

 

 

 

 

309

Lotus root, raw

74

2.60

0.10

17.23

4.9

0

0

0

0

0

0

 

 

 

310

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

800

 

 

 

16000

 

 

 

 

311

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

580

 

 

 

11600

 

 

 

 

312

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

495

 

 

 

9900

 

 

 

 

313

Dill weed, fresh

43

3.46

1.12

7.02

2.1

386

 

 

 

7718

 

 

 

 

314

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

378

 

 

 

7564

 

 

 

 

315

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

309

 

 

 

6185

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

316

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

50

2.48

0.62

10.81

 

302

 

 

 

6035

 

 

 

 

317

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

293

 

 

 

5850

 

 

 

 

318

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

260

 

 

 

5200

 

 

 

 

319

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

257

 

 

 

5130

 

 

 

 

320

Peppermint, fresh

70

3.75

0.94

14.89

8.0

212

 

 

 

4248

 

 

 

 

321

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

210

 

 

 

4200

 

 

 

 

322

Borage, raw

21

1.80

0.70

3.06

 

210

 

 

 

4200

 

 

 

 

323

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

203

 

 

 

4054

 

 

 

 

324

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

181

2040

261

 

3617

 

 

 

 

325

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

156

 

 

 

3128

 

 

 

 

326

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

155

 

 

 

3100

 

 

 

 

327

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

150

 

 

 

3000

 

 

 

 

328

Amaranth leaves, raw

23

2.46

0.33

4.02

 

146

 

 

 

2917

 

 

1140.0

 

329

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

28

1.90

0.41

5.63

1.2

100

 

 

 

1994

 

 

 

 

330

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

97

 

 

 

1947

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

331

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

97

 

 

 

1942

 

 

 

 

332

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

30

5.30

0.69

3.29

 

87

 

 

 

1734

 

 

 

 

333

Loquats, raw

47

0.43

0.20

12.14

1.7

76

 

 

 

1528

 

 

 

 

334

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

75

 

 

 

1500

 

 

 

 

335

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

75

 

 

 

1496

 

 

 

 

336

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

68

820

0

 

1367

 

 

 

 

337

Purslane, raw

16

1.30

0.10

 

 

66

 

 

 

1320

 

 

 

 

338

Shallots, raw

72

2.50

0.10

 

 

60

 

 

 

1190

 

 

 

 

339

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

24

1.80

0.09

5.41

2.8

44

 

 

 

889

 

 

 

 

340

Oheloberries, raw

280

0.38

0.22

6.84

 

42

 

 

 

830

 

 

 

 

341

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

41

 

 

 

817

 

 

 

 

342

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

40

 

 

 

800

 

 

 

 

343

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

38

 

 

 

767

 

 

 

 

344

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

36

 

 

 

720

 

 

 

 

345

Elderberries, raw

73

0.66

0.50

18.40

7.0

30

 

 

 

600

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

346

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

148

25.55

1.95

5.13

0.0

171

 

 

 

570

 

 

 

 

347

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

28

 

 

 

558

 

 

 

 

348

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

166

 

 

 

554

 

 

 

 

349

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

27

 

 

 

540

 

 

 

 

350

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

27

 

 

 

530

 

 

 

 

351

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

231

25.72

13.38

0.00

0.0

149

 

 

 

496

 

 

 

 

352

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

24

190

185

 

471

170

 

 

 

353

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

138

 

 

 

459

 

 

 

 

354

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

22

 

 

 

442

 

 

 

 

355

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

56

1.12

0.14

14.58

4.4

21

 

 

 

428

 

 

 

 

356

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

21

 

 

 

410

 

 

 

 

357

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

120

 

 

 

398

 

 

 

 

358

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

20

 

 

 

391

 

 

 

 

359

Rowal, raw

111

2.30

2.00

23.90

6.2

19

230

0

 

383

 

 

 

 

360

Rose-apples, raw

25

0.60

0.30

5.70

 

17

 

 

 

339

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

361

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

16

 

 

 

311

 

 

 

 

362

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

204

28.62

8.23

1.92

0.0

91

 

 

 

303

 

 

 

 

363

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

15

 

 

 

297

 

 

 

 

364

Roselle, raw

49

0.96

0.64

11.31

 

14

 

 

 

287

 

 

 

 

365

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

81

 

 

 

270

 

 

 

 

366

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0

 

 

 

259

 

 

 

 

367

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

13

 

 

 

256

 

 

 

 

368

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

12

 

 

 

248

 

 

 

 

369

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

12

 

 

 

230

 

 

 

 

370

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

10

 

 

 

202

 

 

 

 

371

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

10

120

 

 

200

 

 

 

 

372

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

140

26.69

2.94

0.00

0.0

54

 

 

 

179

 

 

 

 

373

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

53

 

 

 

178

 

 

 

 

374

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

liquids (Beans,)

71

4.07

0.29

13.33

3.6

8

 

 

 

150

 

 

 

 

375

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

44

 

 

 

147

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

376

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

7

 

 

 

140

 

 

 

 

377

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

33

 

 

 

138

 

 

 

 

378

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

7

 

 

 

138

 

 

 

 

379

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

149

25.56

4.42

0.00

0.0

41

 

 

 

136

 

 

 

 

380

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

7

 

 

 

134

 

 

 

 

381

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7

 

 

 

131

 

 

 

 

382

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

6

 

 

 

128

 

 

 

 

383

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

freshly harvest, raw

24

1.21

0.18

5.37

2.3

6

 

 

 

126

 

 

 

 

384

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

6

 

 

 

124

 

 

 

 

385

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

146

24.18

4.73

0.00

0.0

35

 

 

 

115

 

 

 

 

386

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

6

 

 

 

110

 

 

 

 

387

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

33

 

 

 

109

 

 

 

 

388

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

5

 

 

 

108

 

 

 

 

389

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

124

22.73

2.99

0.00

0.0

31

 

 

 

104

 

 

 

 

390

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

114

18.86

3.69

0.00

0.0

30

 

 

 

100

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

391

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

30

 

 

 

100

 

 

 

 

392

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

30

 

 

 

100

 

 

 

 

393

Abiyuch, raw

69

1.50

0.10

17.60

5.3

5

60

0

 

100

 

 

 

 

394

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

27

 

 

 

90

 

 

 

 

395

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

5

 

 

 

90

 

 

 

 

396

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

38

5.31

0.66

3.21

 

4

 

 

 

88

 

 

 

 

397

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

318

12.14

4.60

58.26

 

3

 

 

 

63

 

 

 

 

398

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

3

 

 

 

60

 

 

 

 

399

Sapodilla, raw

830

0.44

1.10

19.96

5.3

3

 

 

 

60

 

 

 

 

400

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

74

9.60

1.93

4.47

 

 

 

 

 

57

 

 

 

 

401

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

3

 

 

 

56

 

 

 

 

402

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

3

 

 

 

53

 

 

 

 

403

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

3

 

 

 

52

 

 

 

 

404

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

150

22.92

5.82

0.00

0.0

15

 

 

 

50

 

 

 

 

405

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

15

 

 

 

50

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

406

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

105

18.47

2.85

0.00

0.0

15

 

 

 

50

 

 

 

 

407

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3

 

 

 

50

 

 

 

 

408

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

3

 

 

 

50

 

 

 

 

409

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

3

 

 

 

50

 

 

 

 

410

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

2

 

 

 

45

 

 

 

 

411

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

182

25.44

8.13

0.00

0.0

13

 

 

 

44

 

 

 

 

412

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

2

 

 

 

41

 

 

 

 

413

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

12

 

 

 

40

 

 

 

 

414

Quinces, raw

57

0.40

0.10

15.30

1.9

2

 

 

 

40

 

 

 

 

415

Jujube, raw

79

1.20

0.20

20.23

 

2

 

 

 

40

 

 

 

 

416

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

2

 

 

 

40

 

 

 

 

417

Crabapples, raw

76

0.40

0.30

19.95

 

2

 

 

 

40

 

 

 

 

418

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

2

 

 

 

39

 

 

 

 

419

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

 

 

 

 

37

 

 

 

 

420

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

101

1.70

0.60

25.20

2.4

2

 

 

 

33

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

421

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

10

 

 

 

32

 

 

 

 

422

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

2

 

 

 

32

 

 

 

 

423

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

1

 

 

 

29

 

 

 

 

424

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

1

 

 

 

29

 

 

 

 

425

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

1

 

 

 

28

 

 

 

 

426

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

1

 

 

 

28

 

 

 

 

427

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

1

 

 

 

23

 

 

 

 

428

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

1

 

 

 

23

 

 

 

 

429

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

5

 

 

 

17

 

 

 

 

430

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

1

 

 

 

17

 

 

 

 

431

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

1

 

 

 

17

 

 

 

 

432

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

5

 

 

 

15

 

 

 

 

433

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

1

 

 

 

13

 

 

 

 

434

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

1

 

 

 

13

 

 

 

 

435

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

1

 

 

 

10

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

436

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0

 

 

 

8

 

 

 

 

437

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0

 

 

 

6

 

 

 

 

438

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

132

8.86

0.54

23.71

 

0

 

 

 

6

 

 

 

 

439

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

128

7.52

0.10

24.77

7.3

0

 

 

 

6

 

 

 

 

440

Chicory roots, raw

73

1.40

0.20

17.51

 

0

 

 

 

6

 

 

 

 

441

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0

 

 

 

6

 

 

 

 

442

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0

 

 

 

6

 

 

 

 

443

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0

 

 

 

5

 

 

 

 

444

Spelt, cooked

127

5.50

0.85

26.44

3.9

0

 

 

 

4

 

 

 

 

445

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0

 

 

 

4

 

 

 

 

446

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

129

7.05

0.76

24.02

9.4

0

 

 

 

3

 

 

 

 

447

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0

 

 

 

3

 

 

 

 

448

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

335

23.03

1.23

60.05

24.7

0

 

 

 

2

 

 

 

 

449

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

144

9.16

1.08

25.27

10.4

0

 

 

 

2

 

 

 

 

450

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

without salt

33

4.83

0.58

4.72

 

0

 

 

 

2

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

451

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0

 

 

 

1

 

 

 

 

452

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

without salt (Beans,)

22

1.86

0.32

4.10

 

0

 

 

 

1

 

 

 

 

453

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

197

29.06

8.05

0.00

0.0

0

 

 

 

0

 

 

 

 

454

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

0

 

 

 

0

 

 

 

 

455

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0

 

 

 

0

 

 

 

 

456

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0

 

 

 

0

 

 

0.0

 

457

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0

 

 

 

0

 

 

 

 

458

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0

 

 

 

0

 

 

 

 

459

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0

 

 

 

0

 

 

 

 

460

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

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0

 

 

 

0

 

 

 

 

461

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

118

8.29

0.45

21.09

3.8

0

 

 

 

0

 

 

 

 

462

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

142

8.97

0.64

25.81

10.4

0

 

 

 

0

 

 

 

 

463

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

0

 

 

 

0

 

 

 

 

464

Sesbania flower, raw

27

1.28

0.04

6.73

 

0

 

 

 

0

 

 

 

 

465

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

0

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

466

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0

 

 

 

0

 

 

 

 

467

Oats

389

16.89

6.90

66.27

10.6

0

 

 

 

0

 

 

 

 

468

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0

 

 

 

0

 

 

 

 

469

Feijoa, raw

49

1.24

0.78

10.63

 

0

 

 

 

0

 

 

 

 

470

Buckwheat

343

13.25

3.40

71.50

10.0

0

 

 

 

0

 

 

 

 

471

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0

 

 

 

0

 

 

 

 

472

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

0

 

 

 

0

 

 

 

 

473

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

330

3.63

34.68

6.65

2.2

0

 

 

 

0

 

 

 

 

474

Arrowhead, raw

99

5.33

0.29

20.23

 

0

 

 

 

0

 

 

 

 

475

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0

 

 

 

0

 

 

 

 

476

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

147

10.62

5.84

14.94

 

0

 

 

 

0

 

 

 

 

477

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0

 

 

 

0

 

 

 

 

478

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0

 

 

 

0

 

 

 

 

479

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

117

8.14

0.58

20.70

 

0

 

 

 

0

 

 

 

 

480

Raisins, seeded

296

2.52

0.54

78.47

6.8

0

 

 

 

0

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 

481

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0

 

 

 

0

 

 

 

 

482

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0

 

 

 

0

 

 

 

 

483

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

131

26.83

1.80

0.00

0.0

0

 

 

 

0

 

 

 

 

484

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

72

8.25

1.90

4.80

0.0

0

 

 

 

0

 

 

 

 

485

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0

 

 

 

0

 

 

 

 

486

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0

 

 

 

0

 

 

 

 

487

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

0

 

 

 

 

488

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

1060

 

 

 

 

 

 

 

 

489

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

166

 

 

 

 

 

 

 

 

490

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

74

 

 

 

 

 

 

 

 

491

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0

0

 

 

 

 

 

 

 

492

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0

 

 

 

 

 

 

 

 

493

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

361

7.90

1.07

80.02

19.2

 

 

 

 

 

 

 

 

 

494

Longans, raw

60

1.31

0.10

15.14

1.1

 

 

 

 

 

 

 

 

 

495

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

496

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

 

497

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

 

498

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Vitamin A, RAE mcg_RAE

Carotene, beta mcg

Carotene, alpha mcg

Cryptoxanthin, beta mcg

Vitamin A, IU IU

Lutein + zeaxanthin mcg

Vitamin E (alpha-tocopherol) mg

Vitamin K (phylloquinone) mcg

 




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

 

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


     

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