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The Ultimate Nutrition Tables!

Water

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 Potasium
Protein 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 charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

1

Rice, white, long-grain, regular, cooked

684.

130

2.69

0.28

28.17

0.4

0.077

0.088

0.076

0

 

2

Cucumber, peeled, raw

96.73

12

0.59

0.16

2.16

0.7

0.013

0.002

0.003

0

 

3

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

96.10

12

1.40

0.06

2.14

0.8

0.016

0.008

0.020

0

 

4

Waxgourd, (chinese preserving melon), raw

96.10

13

0.40

0.20

3.00

2.9

0.016

0.037

0.087

0

 

5

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

96.06

14

0.40

0.20

3.04

1.0

0.016

0.037

0.088

0

 

6

Lettuce, iceberg (includes crisphead types), raw

95.64

14

0.90

0.14

2.97

1.2

0.018

0.006

0.074

0

 

7

Lettuce, red leaf, raw

95.64

16

1.33

0.22

2.26

0.9

 

 

 

 

 

8

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

 

95.63

13

1.35

0.22

2.23

1.1

0.029

0.008

0.117

0

 

9

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

salt

 

95.55

12

1.56

0.16

1.78

1.0

0.021

0.012

0.077

0

 

10

Celery, raw

95.43

16

0.69

0.17

2.97

1.6

0.042

0.032

0.079

0

 

11

Radishes, white icicle, raw

95.37

14

1.10

0.10

2.63

1.4

0.030

0.016

0.045

0

 

12

Cabbage, chinese (pak-choi), raw

95.32

13

1.50

0.20

2.18

1.0

0.027

0.015

0.096

0

 

13

Tomatoes, yellow, raw

95.28

15

0.98

0.26

2.98

0.7

0.036

0.040

0.108

0

 

14

Radishes, raw

95.27

16

0.68

0.10

3.40

1.6

0.032

0.017

0.048

0

 

15

Cucumber, with peel, raw

95.23

15

0.65

0.11

3.63

0.5

0.037

0.005

0.032

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

16

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

95.22

15

1.14

0.36

2.69

1.0

0.072

0.029

0.151

0

 

17

Pumpkin flowers, cooked, boiled, drained, without salt

95.20

15

1.09

0.08

3.30

0.9

0.041

0.010

0.004

0

 

18

Pumpkin flowers, raw

95.15

15

1.03

0.07

3.28

 

0.036

0.009

0.004

0

 

19

Lettuce, green leaf, raw

 

95.07

15

1.36

0.15

2.79

1.3

0.020

0.006

0.082

0

 

20

Coconut water (liquid from coconuts) (Nuts,)

94.99

19

0.72

0.20

3.71

1.1

0.176

0.008

0.002

0

 

21

Squash, summer, zucchini, includes skin, raw

94.79

17

1.21

0.32

3.11

1.0

0.084

0.011

0.091

0

 

22

Tomatoes, orange, raw

94.78

16

1.16

0.19

3.18

0.9

0.025

0.028

0.076

0

 

23

Banana (Melon,) (Navajo)

 

94.66

21

0.84

0.20

4.06

0.3

 

 

 

 

 

24

Squash, summer, all varieties, raw

94.64

16

1.21

0.18

3.35

1.1

0.044

0.016

0.089

0

 

25

Radishes, oriental, raw

94.62

18

0.60

0.10

4.10

1.6

0.030

0.017

0.045

0

 

26

Lettuce, cos or romaine, raw

94.61

17

1.23

0.30

3.29

2.1

0.039

0.012

0.160

0

 

27

Chicory, witloof, raw

94.52

17

0.90

0.10

4.00

3.1

0.024

0.002

0.044

0

 

28

Butterbur, (fuki), raw

94.5

14

0.39

0.04

3.61

 

 

 

 

0

 

29

Tomatoes, red, ripe, raw, year round average

94.50

18

0.88

0.20

3.92

1.2

0.028

0.031

0.083

0

 

30

Mustard greens, cooked, boiled, drained, without salt

94.46

15

2.26

0.24

2.10

2.0

0.012

0.110

0.046

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

31

Squash, summer, crookneck and straightneck, raw

94.28

19

1.01

0.27

3.88

1.0

0.093

0.013

0.082

0

 

32

Chayote, fruit, raw

94.24

19

0.82

0.13

4.51

1.7

0.28

0.010

0.057

0

 

33

Squash, summer, scallop, raw

94.18

18

1.20

0.20

3.84

 

0.041

0.015

0.084

0

 

34

Celery, cooked, boiled, drained, without salt

94.11

18

0.83

0.16

4.00

1.6

0.040

0.030

0.075

0

 

35

Balsam-pear (bitter gourd), pods, raw

94.03

17

1.00

0.17

3.70

2.8

 

 

 

0

 

36

Purslane, raw

93.92

16

1.30

0.10

 

 

 

 

 

0

 

37

Peppers, sweet, green, raw

93.89

20

0.86

0.17

4.64

1.7

0.058

0.008

0.062

0

 

38

Endive, raw

93.79

17

1.25

0.20

3.35

3.1

0.048

0.004

0.087

0

 

39

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

93.70

20

0.91

0.31

4.31

1.4

0.064

0.023

0.131

0

 

40

Turnips, cooked, boiled, drained, without salt

93.60

22

0.71

0.08

5.06

2.0

0.008

0.005

0.042

0

 

41

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

without salt (Beans,)

93.39

22

1.86

0.32

4.10

 

0.039

0.024

0.185

0

 

42

Squash, Indian, raw (Navajo)

93.35

26

0.52

0.20

5.64

 

 

 

 

 

 

43

Sesbania flower, cooked, steamed, without salt

93.30

22

1.14

0.05

5.23

 

 

 

 

0

 

44

Asparagus, raw

93.22

20

2.20

0.12

3.88

2.1

0.040

0.000

0.050

0

 

45

Turnip greens, cooked, boiled, drained, without salt

93.20

20

1.14

0.23

4.36

3.5

0.053

0.015

0.091

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

46

Radicchio, raw

93.14

23

1.43

0.25

4.48

0.9

0.060

0.010

0.110

0

 

47

Pimento, canned

93.10

23

1.10

0.30

5.10

1.9

0.045

0.020

0.161

0

 

48

Borage, raw

93.00

21

1.80

0.70

3.06

 

0.170

0.211

0.109

0

 

49

Rose-apples, raw

93.00

25

0.60

0.30

5.70

 

 

 

 

0

 

50

Swamp cabbage, cooked, boiled, drained, without salt

92.93

20

2.08

0.24

3.71

1.9

0.039

0.007

0.100

0

 

51

Pumpkin leaves, raw

92.88

19

3.15

0.40

2.33

 

0.207

0.052

0.022

0

 

52

Alfalfa seeds, sprouted, raw

92.82

23

3.99

0.69

2.10

1.9

0.069

0.056

0.409

0

 

53

Chard, swiss, raw

92.66

19

1.80

0.20

3.74

1.6

0.030

0.040

0.070

0

 

54

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

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

92.65

20

1.88

0.08

4.13

2.1

0.012

0.016

0.028

0

 

55

Cabbage, cooked, boiled, drained, without salt

92.57

23

1.27

0.06

5.51

1.9

0.000

0.019

0.023

0

 

56

Okra, cooked, boiled, drained, without salt

92.57

22

1.87

0.21

4.51

2.5

0.045

0.028

0.046

0

 

57

Broccoli raab, raw

92.55

22

3.17

0.49

2.85

2.7

0.050

0.026

0.130

 

 

58

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

freshly harvest, raw

92.52

24

1.21

0.18

5.37

2.3

0.023

0.013

0.087

0

 

59

Pumpkin leaves, cooked, boiled, drained, without salt

92.51

21

2.72

0.22

3.39

2.7

0.114

0.029

0.012

0

 

60

Mushrooms, white, raw

92.43

22

3.09

0.34

3.28

1.0

0.043

0.000

0.139

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

61

Eggplant, raw

92.41

24

1.01

0.19

5.70

3.4

0.034

0.016

0.076

0

 

62

Mushrooms, brown, Italian, or Crimini, raw

 

92.30

27

2.50

0.10

4.12

0.6

0.014

0.002

0.042

0

 

63

Oheloberries, raw

92.30

280

0.38

0.22

6.84

 

 

 

 

0

 

64

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

92.30

27

0.66

0.26

6.46

1.4

0.062

0.022

0.126

0

 

65

Coriander (cilantro) leaves, raw

92.21

23

2.13

0.52

3.67

2.8

0.014

0.275

0.040

0

 

66

Peppers, sweet, red, raw

92.21

31

0.99

0.30

6.03

2.1

0.027

0.003

0.070

0

 

67

Mustard spinach, (tendergreen), raw

92.2

22

2.20

0.30

3.90

2.8

0.015

0.138

0.057

0

 

68

Cauliflower, raw

92.07

25

1.92

0.28

4.97

2.0

0.064

0.017

0.015

0

 

69

Basil, fresh

92.06

23

3.15

0.64

2.65

1.6

0.041

0.088

0.389

0

 

70

Peppers, sweet, yellow, raw

92.02

27

1.00

0.21

6.32

0.9

0.031

 

 

0

 

71

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

92.00

24

1.80

0.09

5.41

2.8

0.012

0.007

0.043

0

 

72

Chicory greens, raw

92.00

23

1.70

0.30

4.70

4.0

0.073

0.006

0.131

0

 

73

Turnips, raw

91.87

28

0.90

0.10

6.43

1.8

0.011

0.006

0.053

0

 

74

Collards, cooked, boiled, drained, without salt

91.86

26

2.11

0.36

4.91

2.8

0.047

0.026

0.173

0

 

75

Casaba, raw (Melon,)

91.85

28

1.11

0.10

658

0.9

0.025

0.002

0.039

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

76

Casaba, raw (Melons,)

91.85

28

1.11

0.10

6.58

0.9

0.025

0.002

0.039

0

 

77

Pepper, banana, raw

91.81

27

1.66

0.45

5.35

3.4

0.048

0.027

0.243

0

 

78

Arugula, raw

91.71

25

2.58

0.66

3.65

1.6

0.086

0.049

0.319

0

 

79

Amaranth leaves, raw

91.69

23

2.46

0.33

4.02

 

0.091

0.076

0.147

0

 

80

Peppers, jalapeno, raw

91.69

30

1.35

00.62

5.90

2.80

0.062

0.033

0.319

0

 

81

Tomatillos, raw

91.63

32

0.96

1.02

5.84

1.9

0.139

0.155

0.417

0

 

82

Pumpkin, raw

91.6

26

1.00

0.10

6.50

0.5

0.052

0.013

0.005

0

 

83

Squash, winter, spaghetti, raw

91.60

31

0.64

0.57

6.91

 

0.117

0.042

0.239

0

 

84

Sesbania flower, raw

91.58

27

1.28

0.04

6.73

 

 

 

 

0

 

85

Peppers, hungarian, raw

91.51

29

0.80

0.41

6.68

 

0.046

0.024

0.240

0

 

86

Watermelon, raw

91.45

30

0.61

0.15

7.55

0.4

0.016

0.037

0.050

0

 

87

Acerola, (west indian cherry), raw

91.41

32

0.40

0.30

7.69

1.1

0.068

0.082

0.090

0

 

88

Spinach, raw

91.40

23

2.86

0.39

3.63

2.2

0.063

0.010

0.165

0

 

89

Carambola, (starfruit), raw

91.38

31

1.04

0.33

6.73

2.8

0.019

0.030

0.184

0

 

90

Seaweed, agar, raw

91.32

26

0.54

0.03

6.75

0.5

0.006

0.003

0.010

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

91

Onions, sweet, raw

91.24

32

0.80

0.08

7.55

0.9

 

 

 

0

 

92

Kale, cooked, boiled, drained, without salt

91.20

28

1.90

0.40

5.63

2.0

0.052

0.030

0.193

0

 

93

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

91.20

28

1.90

0.41

5.63

1.2

0.053

0.030

0.196

0

 

94

Mushrooms, portabella, grilled

 

91.20

26

2.50

0.20

5.07

1.5

0.026

0.003

0.078

0

 

95

Beet greens, raw

91.02

22

2.20

0.13

4.33

3.7

0.020

0.026

0.046

0

 

96

Bamboo shoots, raw

91.0

27

2.60

0.30

5.20

2.2

0.069

0.007

0.134

0

 

97

Cabbage, savoy, raw

91.00

27

2.00

0.10

6.10

3.1

0.013

0.007

0.049

0

 

98

Strawberries, raw

90.95

32

0.67

0.30

7.68

2.0

0.015

0.043

0.155

0

 

99

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

90.84

29

1.51

0.09

6.94

2.6

0.011

0.007

0.043

0

 

100

Pitanga, (surinam-cherry), raw

90.81

33