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 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

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

Ê92.2

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

0.80

0.40

7.49

 

 

 

 

0

 

101

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

without salt

90.80

31

0.81

0.20

7.62

1.0

0.027

0.003

0.111

0

 

102

Mustard greens, raw

90.8

26

2.7

0.20

4.90

3.3

0.010

0.092

0.038

0

 

103

Broccoli, flower clusters, raw

90.69

28

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

104

Broccoli, leaves, raw

90.69

28

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

105

Shellie, canned, solids and liquids (Beans,)

90.69

30

1.76

0.19

6.19

3.4

0.023

0.014

0.110

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

 

106

Seaweed, spirulina, raw

90.67

26

5.92

0.39

2.42

 

0.135

0.034

0.106

0

 

107

Collards, raw

90.55

30

2.45

0.42

5.69

3.6

0.055

0.030

0.201

0

 

108

Mushrooms, Maitake, Raw

 

90.53

37

1.94

0.19

6.81

2.7

0.030

0.030

0.090

0

 

109

Cabbage, red, raw

90.39

31

1.43

0.16

7.37

2.1

0.021

0.012

0.080

0

 

110

Carrots, baby, raw

90.35

35

0.64

0.13

8.24

2.9

0.023

0.007

0.065

0

 

111

Small white, mature seeds, raw (Beans,)

90.27

31

1.82

0.12

7.14

3.4

0.026

0.005

0.059

0

 

112

Snap, green, raw (Beans,)

90.27

31

1.82

0.12

7.13

3.4

0.026

0.005

0.059

0

 

113

Fennel, bulb, raw

90.21

31

1.24

0.20

7.29

3.1

 

 

 

0

 

114

Carrots, cooked, boiled, drained, without salt

 

90.17

35

0.76

0.18

8.22

3.0

0.030

0.006

0.089

0

 

115

Okra, raw

90.17

31

2.00

0.10

7.03

3.2

0.026

0.017

0.027

0

 

116

Cantaloupe, raw (Melon,)

90.15

34

0.84

0.19

8.16

0.9

0.051

0.003

0.081

0

 

117

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

90.11

38

5.31

0.66

3.21

 

0.181

0.189

0.142

0

 

118

Radish seeds, sprouted, raw

90.07

43

3.81

2.53

3.60

 

0.767

0.419

1.141

0

 

119

Yambean (jicama), raw

90.07

38

0.72

0.09

8.82

4.9

0.021

0.005

0.043

0

 

120

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

89.83

32

1.83

0.19

7.34

2.6

0.032

0.027

0.074

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

 

121

Honeydew, raw (Melon,)

 

89.82

36

0.54

0.14

9.09

0.8

0.038

0.003

0.059

0

 

122

Dandelion greens, cooked, boiled, drained, without salt

89.80

33

2.00

0.60

6.40

2.9

0.146

0.012

0.262

0

 

123

Cauliflower, green, raw

89.79

31

2.95

0.30

6.09

3.2

0.047

0.028

0.133

0

 

124

Eggplant, cooked, boiled, drained, without salt

89.67

35

0.83

0.23

8.73

2.25

0.044

0.020

0.093

0

 

125

Turnip greens, raw

89.67

32

1.50

0.30

7.13

3.2

0.070

0.020

0.120

0

 

126

Grapefruit, raw, pink and red, California and Arizona

89.31

37

0.50

0.10

9.69

 

0.014

0.013

0.024

0

 

127

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

without salt

89.3

33

4.83

0.58

4.72

 

0.083

0.045

0.318

0

 

128

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

89.25

30

5.30

0.69

3.29

 

 

 

 

0

 

129

Onions, raw

89.11

40

1.10

0.10

9.34

1.7

0.042

0.013

0.017

0

 

130

Pummelo, raw (1)

89.10

38

0.76

0.04

9.62

1.0

 

 

 

0

 

131

Lemons, raw, without peel

 

88.98

29

1.10

0.30

9.32

2.8

0.039

0.011

0.089

0

 

132

Mushrooms, portabella, grilled

 

88.91

35

4.27

0.75

4.91

2.2

0.050

0.000

0.200

0

 

133

Peaches, raw

88.87

39

0.91

0.25

9.54

1.5

0.019

0.067

0.086

0

 

134

Papayas, raw

88.83

39

0.61

0.14

9.81

1.8

0.043

0.038

0.031

0

 

135

Fiddlehead ferns, raw

88.68

34

4.55

0.40

5.54

 

 

 

 

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

 

136

Mushrooms, enoki, raw

 

88.54

44

2.56

0.32

7.68

2.7

 

 

 

0

 

137

Milk, whole, 3.25% milkfat

88.32

60

3.22

3.25

4.52

0.0

1.865

0.812

0.195

10

 

138

Carrots, raw

88.29

41

0.93

0.24

9.58

2.8

0.037

0.014

0.117

0

 

139

Limes, raw

88.26

30

0.70

0.20

10.54

2.8

0.022

0.019

0.055

0

 

140

Pears, asian, raw

88.25

42

0.50

0.23

10.65

3.6

0.012

0.049

0.055

0

 

141

Horseradish-tree, pods, raw

88.20

37

2.10

0.20

8.53

3.2

0.033

0.102

0.003

0

 

142

Blackberries, raw

88.15

43

1.39

0.49

9.61

5.3

0.014

0.047

0.280

0

 

143

Peppers, hot chili, red, raw

88.02

40

1.87

0.44

8.81

1.5

0.042

0.024

0.239

0

 

144

Squash, winter, hubbard, raw

88.00

40

2.00

0.50

8.70

 

0.103

0.036

0.211

0

 

145

Gooseberries, raw

87.87

44

0.88

0.58

10.18

4.3

0.038

0.051

0.317

0

 

146

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

87.80

40

0.90

0.09

10.49

1.97

0.019

0.007

0.038

0

 

147

Squash, winter, acorn, raw

87.78

40

0.80

0.10

10.42

1.5

0.021

0.007

0.042

0

 

148

Peppers, hot chili, green, raw

87.74

40

2.00

0.20

9.46

1.5

0.021

0.011

0.109

0

 

149

Parsley, raw

87.71

36

2.97

0.79

6.33

3.3

0.132

0.295

0.124

0

 

150

Milk, producer, fluid, 3.7% milkfat

87.69

64

3.28

3.66

4.65

0.0

2.278

1.057

0.136

14

 

 

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

 

151

Mulberries, raw

87.68

43

1.44

0.39

9.80

1.7

0.027

0.041

0.207

0

 

152

Nectarines, raw

87.59

44

10.06

0.32

10.55

1.7

0.025

0.088

0.113

0

 

153

Beets, raw

 

87.58

43

1.61

0.17

9.56

2.8

0.027

0.032

0.060

0

 

154

Prickly pears, raw

87.55

41

0.73

0.51

9.57

3.6

0.067

0.075

0.213

0

 

155

Milk, human, mature, fluid

87.50

70

1.03

4.38

6.89

0.0

2.009

1.658

0.497

14

 

156

Pineapple, raw, traditional varieties (1)

87.24

45

0.55

0.13

11.82

 

 

 

 

 

 

157

Plums, raw

87.23

46

0.70

0.28

11.42

1.4

0.017

0.134

0.044

0

 

158

Cranberries, raw

87.13

46

0.39

0.13

12.2

4.6

0.011

0.018

0.055

0

 

159

Beets, cooked, boiled, drained

87.06

44

1.68

0.18

9.96

2.0

0.028

0.035

0.064

0

 

160

Winged beans, immature seeds, raw

87.04

49

6.95

0.87

4.31

 

0.238

0.250

0.186

0

 

161

Milk, goat, fluid

87.03

69

3.56

4.14

4.45

0.0

2.667

1.109

0.149

11

 

162

Kale, scotch, raw

87.00

42

2.80

0.60

8.32

1.7

0.078

0.045

0.289

0

 

163

Loquats, raw

86.73

47

0.43

0.20

12.14

1.7

0.040

0.008

0.091

0

 

164

Feijoa, raw

86.60

49

1.24

0.78

10.63

 

 

 

 

0

 

165

Clementines, raw

86.58

47

0.85

0.15

12.02

1.7

 

 

 

 

 

 

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

 

166

Roselle, raw

86.58

49

0.96

0.64

11.31

 

 

 

 

0

 

167

Squash, winter, butternut, raw

86.41

45

1.00

0.10

11.69

2.0

0.021

0.007

0.042

0

 

168

Apricots, raw

 

86.35

48

1.40

0.39

11.12

2.0

0.027

0.170

0.077

0

 

169

Mammy-apple, (mamey), raw

86.20

51

0.50

0.50

12.50

3.0

0.136

0.205

0.079

0

 

170

Cherries, sour, red, raw

86.13

50

1.00

0.30

12.18

1.6

0.068

0.082

0.090

0

 

171

Chestnuts, japanese, boiled and steamed (Nuts,)

86.03

56

0.82

0.19

12.64

 

0.028

0.101

0.050

0

 

172

Brussels sprouts, raw

86.00

43

3.38

0.30

8.95

3.8

0.062

0.023

0.153

0

 

173

Cranberries, wild, bush, raw (Alaska Native)

86.00

55

1.10

0.20

12.30

6.7

 

 

 

 

 

174

Oranges, raw, navels

85.97

49

0.91

0.15

12.54

2.2

0.017

0.030

0.031

0

 

175

Dill weed, fresh

85.95

43

3.46

1.12

7.02

2.1

0.060

0.802

0.095

0

 

176

Raspberries, raw

85.75

52

1.20

0.65

11.94

6.5

0.019

0.064

0.375

0

 

177

Pineapple, raw, extra sweet variety (1)

85.66

51

0.53

0.11

13.50

1.4

 

 

 

 

 

178

Taro leaves, raw

85.66

42

4.98

0.74

6.70

3.7

0.151

0.060

0.307

0

 

179

Dandelion greens, raw

85.6

45

2.70

0.70

9.20

3.5

0.170

0.014

0.306

0

 

180

Spearmint, fresh (1)

85.55

44

3.29

0.73

8.41

6.8

0.191

0.025

0.394

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

 

181

Blueberries, wild, raw (Alaska Native)

85.48

61

1.22

0.76

12.31

2.6

 

 

 

 

 

182

Groundcherries, (cape-gooseberries or poha), raw

85.40

53

1.90

0.70

11.20

 

 

 

 

0

 

183

Tangerines, (mandarin oranges), raw

85.17

53

0.81

0.31

13.34

1.8

0.039

0.060

0.065

0

 

184

Mollusks, oyster, eastern, wild, raw

85.16

68

7.05

2.46

3.91

0.0

0.772

0.314

0.968

53

 

185

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

85.10

50

2.48

0.62

10.81

 

0.128

0.046

0.260

0

 

186

Seaweed, laver, raw

85.03

35

5.81

0.28

5.11

0.3

0.061

0.025

0.110

0

 

187

Artichokes, (globe or french), raw

84.94

47

3.27

0.15

10.51

5.4

0.036

0.005

0.064

0

 

188

Raspberries, wild (Northern Plains Indians)

84.48

62

1.12

0.28

13.85

7.5

 

 

 

 

 

189

Kale, raw

84.46

50

3.30

0.70

10.01

2.0

0.091

0.052

0.338

0

 

190

Olives, ripe, canned (jumbo-super colossal)

84.34

81

0.97

6.87

5.61

2.5

0.909

5.071

0.586

0

 

191

Lambsquarters, raw

 

84.3

43

4.20

0.80

7.30

4.0

0.059

0.150

0.351

0

 

192

Blueberries, raw

 

84.21

57

0.74

0.33

14.49

2.4

0.028

0.047

0.146

0

 

193

Carissa, (natal-plum), raw

84.17

62

0.50

1.30

13.63

 

 

 

 

0

 

194

Currants, red and white, raw

83.95

56

1.40

0.20

13.80

4.3

0.017

0.028

0.088

0

 

195

Quinces, raw

83.80

57

0.40

0.10

15.30

1.9

0.010

0.036

0.050

 

 

 

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

 

196

Pears, raw

83.71

58

0.38

0.12

15.46

3.1

0.006

0.026

0.029

0

 

197

Mushrooms, shiitake, cooked, without salt

83.48

56

1.56

0.22

14.39

2.1

0.050

0.070

0.034

0

 

198

Milk, indian buffalo, fluid

83.39

97

3.75

6.89

5.18

0.0

4.597

1.787

0.146

19

 

199

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

83.30

72

8.25

1.90

4.80

0.0

0.550

0.230

0.809

49

 

200

Java-plum, (jambolan), raw

83.13

60

0.72

0.23

15.56

 

 

 

 

0

 

201

Kiwi fruit, (chinese gooseberries), fresh, raw

83.07

61

1.14

0.52

14.66

3.0

0.029

0.047

0.287

0

 

202

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

83.00

61

1.50

0.30

14.15

1.8

0.040

0.004

0.166

0

 

203

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

82.90

56

1.12

0.14

14.58

4.4

0.029

0.010

0.059

0

 

204

Longans, raw

82.75

60

1.31

0.10

15.14

1.1

 

 

 

0

 

205

Cherries, sweet, raw

82.25

63

1.06

0.20

16.01

2.1

0.038

0.047

0.052

0

 

206

Mollusks, oyster, Pacific, raw

82.06

81

9.45

2.30

4.95

0.00

0.510

0.358

0.894

0

 

207

Currants, european black, raw

 

81.96

63

1.40

0.41

15.38

 

0.034

0.058

0.179

0

 

208

Clam, mixed species, raw (Mollusks,)

81.82

74

12.77

0.97

2.57

0.0

0.094

0.080

0.282

34

 

209

Litchis, raw

81.76

66

0.83

0.44

16.53

1.3

0.099

0.120

0.132

0

 

210

Mangos, raw

 

81.71

65

0.51

0.27

17.00

1.8

0.066

0.101

0.051

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

 

211

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

salt

81.65

60

5.27

0.93

11.15

2.0

0.152

0.473

0.015

0

 

212

Seaweed, kelp, raw

81.58

43

1.68

0.56

9.57

1.3

0.247

0.098

0.047

0

 

213

Mountain yam, hawaii, raw

81.44

67

1.34

0.10

16.31

 

0.022

0.004

0.045

0

 

214

Lotus root, cooked, boiled, drained, without salt

81.42

66

1.58

0.07

16.02

3.1

0.021

0.014

0.014

0

 

215

Irishmoss, raw (Seaweed,)

81.34

49

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

216

Seaweed, irishmoss, raw

81.34

49

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

217

Grapes, american type (slip skin), raw

 

81.30

67

0.63

0.35

17.15

0.9

0.114

0.014

0.102

0

 

218

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

81.2

74

9.60

1.93

4.47

 

0.430

0.420

0.710

40

 

219

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

liquids (Beans,)

81.17

71

4.07

0.29

13.33

3.6

0.066

0.016

0.139

0

 

220

Soursop, raw

81.16

66

1.00

0.30

16.84

3.3

0.051

0.090

0.069

0

 

221

Kumquats, raw

80.85

71

1.88

0.86

15.90

6.5

0.103

0.154

0.171

0

 

222

Guavas, common, raw

80.80

68

2.55

0.95

14.32

5.4

0.272

0.087

0.401

0

 

223

Arrowroot, raw

80.75

65

4.24

0.20

13.39

1.3

0.039

0.004

0.092

0

 

224

Milk, sheep, fluid

 

80.70

108

5.98

7.00

5.36

0.0

4.603

1.724

0.308

27

 

225

Sea cucumber, yane (Alaska Native)

80.70

56

13.00

0.40

0.00

 

 

 

 

 

 

 

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

 

226

Guavas, strawberry, raw

80.66

69

0.58

0.60

17.36

5.4

0.172

0.055

0.253

0

 

227

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

seedless), raw

80.54

69

0.72

0.16

18.10

0.9

0.054

0.007

0.048

0

 

228

Catfish, channel, wild, raw (Fish,)

80.36

95

16.38

2.82

0.00

0.0

0.722

0.844

0.865

58

 

229

Persimmons, japanese, raw

80.32

70

0.58

0.19

18.59

3.6

0.020

0.037

0.043

0

 

230

Parsnips, cooked, boiled, drained, without salt

80.24

71

1.32

0.30

17.01

3.6

0.050

0.112

0.047

0

 

231

Burdock root, raw

80.09

72

1.53

0.15

17.34

3.3

0.025

0.037

0.059

0

 

232

Chicory roots, raw

80.00

73

1.40

0.20

17.51

 

0.048

0.004

0.087

0

 

233

Seaweed, wakame, raw

79.99

45

3.03

0.64

9.14

0.5

0.130

0.58

0.218

0

 

234

Abiyuch, raw

79.90

69

1.50

0.10

17.60

5.3

0.014

 

 

 

 

235

Elderberries, raw

79.8

73

0.66

0.50

18.40

7.0

0.023

0.080

0.247

0

 

236

Shallots, raw

79.8

72

2.50

0.10

 

 

0.017

0.014

0.039

0

 

237

Parsnips, raw

79.53

75

1.20

0.30

17.99

4.9

0.050

0.112

0.047

0

 

238

Soybeans, mature seeds, sprouted, cooked, steamed

79.45

81

8.47

4.45

6.53

0.8

0.617

1.009

2.513

0

 

239

Cherimoya, raw

79.39

74

1.65

0.62

17.70

2.3

 

 

 

0

 

240

Burbot, raw (Fish,)

79.26

90

19.31

0.81

0.00

0.0

0.163

0.133

0.297

60

 

 

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

 

241

Bass, striped, raw (Fish,)

79.22

97

17.73

2.33

0.00

0.0

0.507

0.660

0.784

80

 

242

Figs, raw

79.11

74

0.75

0.30

19.18

2.9

0.060

0.066

0.144

0

 

243

Lotus root, raw

79.10

74

2.60

0.10

17.23

4.9

0.030

0.020

0.020

0

 

244

Crabapples, raw

78.94

76

0.40

0.30

19.95

 

0.048

0.012

0.088

0

 

245

Cisco, raw (Fish,)

78.93

98

18.99

1.91

0.00

0.0

0.421

0.469

0.613

50

 

246

Ginger root, raw

78.89

80

1.82

0.75

17.77

2.0

0.203

0.154

0.154

0

 

247

Avocados, raw, Florida

78.81

120

2.23

10.06

7.82

5.6

1.960

5.513

1.676

0

 

248

Horseradish-tree leafy tips, raw

78.66

64

9.40

1.40

8.28

2.0

 

 

 

0

 

249

Peppermint, fresh

78.65

70

3.75

0.94

14.89

8.0

0.246

0.033

0.508

0

 

250

Jerusalem-artichokes, raw

78.01

73

2.00

0.01

17.44

1.6

0.000

0.004

0.001

0

 

251

Sapodilla, raw

78.00

830

0.44

1.10

19.96

5.3

0.194

0.521

0.011

0

 

252

Pomegranates, raw (1)

77.93

83

1.67

1.17

18.70

4.0

0.120

0.093

0.079

0

 

253

Jujube, raw

77.86

79

1.20

0.20

20.23

 

 

 

 

0

 

254

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

77.67

105

18.47

2.85

0.00

0.0

0.744

1.099

0.636

72

 

255

Cowpeas (blackeyes), immature seeds, raw

77.20

90

2.95

0.35

18.83

5.0

0.090

0.032

0.150

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

 

256

Mouse nuts, roots (Alaska Native)

77.20

81

3.90

0.10

16.10

 

 

 

 

 

 

257

Lotus seeds, raw (Seeds,)

77.00

89

4.13

0.53

17.28

 

0.088

0.104

0.312

0

 

258

Carp, raw (Fish,)

76.31

127

17.83

5.60

0.00

0.0

1.083

2.328

1.431

66

 

259

Whitefish, eggs (Alaska Native) (Fish,)

76.24

104

14.66

2.88

4.89

0.0

0.496

1.046

1.073

439

 

260

Corn, sweet, yellow, raw

76.05

86

3.27

1.35

18.70

2.0

0.325

0.432

0.487

0

 

261

Corn, sweet, white, raw

75.96

86

3.22

1.18

19.02

2.7

0.182

0.347

0.559

0

 

262

Egg, whole, raw, fresh

75.84

143

12.58

9.94

0.77

0.0

3.099

3.810

1.364

423

 

263

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

75.66

114

18.86

3.69

0.00

0.0

0.780

1.431

1.062

68

 

264

Burdock root, cooked, boiled, drained, without salt

75.64

88

2.09

0.14

21.15

1.8

0.023

0.035

0.055

0

 

265

Amaranth grain, cooked

75.16

102

3.80

1.58

18.69

2.1

 

 

 

 

 

266

Bananas, raw

74.91

89

1.09

0.33

22.84

2.6

0.112

0.032

0.073

0

 

267

Egg, whole, cooked, hard-boiled

74.62

155

12.58

10.61

1.12

0.0

3.267

4.077

1.414

424

 

268

Egg, quail, whole, fresh, raw

74.35

158

13.05

11.09

0.41

0.0

3.557

4.324

1.324

844

 

269

Butterfish, raw (Fish,)

74.13

146

17.28

8.02

0.00

0.0

3.380

3.380

0.590

65

 

270

Wild rice, cooked

73.93

101

3.99

0.34

21.34

1.8

0.049

0.050

0.213

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

 

271

Burbot, cooked, dry heat (Fish,)

73.41

115

24.76

1.04

0.00

0.0

0.209

0.170

0.381

77

 

272

Anchovy, european, raw (Fish,)

73.37

131

20.35

4.84

0.00

0.0

1.282

1.182

1.637

60

 

273

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

73.36

124

22.73

2.99

0.00

0.0

0.650

0.846

1.005

103

 

274

Jackfruit, raw

 

73.23

94

1.47

0.30

24.01

1.6

0.063

0.044

0.086

0

 

275

Sugar-apples, (sweetsop), raw

73.23

94

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

276

Sugar-apples, (sweetsop), raw

73.23

94

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

277

Rice, brown, long-grain, cooked

73.09

111

2.58

0.90

22.96

1.8

0.180

0.327

0.323

0

 

278

Mouse nuts, seedlings (Alaska Native)

73.00

104

7.30

1.10

16.30

 

 

 

 

 

 

279

Rice, brown, medium

72.96

112

2.32

0.83

23.51

1.8

0.165

0.300

0.296

0

 

280

Passion-fruit, (granadilla), purple, raw

72.93

97

2.20

0.70

23.38

10.4

0.059

0.086

0.411

0

 

281

Horse, raw (Game meat,)

72.63

133

21.39

4.60

0.00

0.0

1.440

1.610

0.650

52

 

282

Fava, in pod, raw (Beans,)

72.60

88

7.92

0.73

17.63

 

0.118

0.104

0.342

0

 

283

Egg, turkey, whole, fresh, raw

72.50

171

13.68

11.88

1.15

0.0

3.632

4.571

1.658

933

 

284

Arrowhead, raw

72.48

99

5.33

0.29

20.23

 

 

 

 

0

 

285

Avocados, raw, California

72.33

167

1.96

15.41

8.64

6.8

2.126

9.799

1.816

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

 

286

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

71.69

140

26.69

2.94

0.00

0.0

0.417

0.967

0.940

41

 

287

Quinoa, cooked

71.61

120

4.40

1.92

21.30

2.8

 

 

 

0

 

288

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

salt

71.54

110

7.60

0.40

19.65

5.4

0.066

0.079

0.164

0

 

289

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

salt

71.54

110

7.60

0.40

19.65

5.4

0.066

0.079

0.164

0

 

290

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

71.50

101

1.70

0.60

25.20

2.4

0.231

 

 

0

 

291

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

71.50

139

23.45

4.30

0.00

0.0

1.054

1.581

1.273

55

 

292

Millet, cooked

71.41

119

3.51

1.00

23.67

1.3

0.172

0.184

0.508

0

 

293

Rowal, raw

71.40

111

2.30

2.00

23.90

6.2

0.245

 

 

 

 

294

Bluefish, raw (Fish,)

70.86

124

20.04

4.24

0.00

0.0

0.915

1.793

1.060

59

 

295

Egg, duck, whole, fresh, raw

70.83

185

12.81

13.77

1.45

0.0

3.681

6.525

1.223

884

 

296

Breadfruit, raw

70.65

103

1.07

0.23

27.12

4.9

0.048

0.034

0.066

0

 

297

Taro, raw

70.64

112

1.50

0.20

26.46

4.1

0.041

0.016

0.083

0

 

298

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

70.50

150

22.92

5.82

0.00

0.0

1.619

1.746

1.831

69

 

299

Egg, goose, whole, fresh, raw

70.43

185

13.87

13.27

1.35

0.0

3.595

5.747

1.672

852

 

300

Lima beans, immature seeds, raw

70.24

113

6.84

0.86

20.17

4.9

0.198

0.050

0.419

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

 

301

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

69.68

149

25.56

4.42

0.00

0.0

0.715

1.197

1.733

67

 

302

Carp, cooked, dry heat (Fish,)

69.63

162

22.86

7.17

0.00

0.0

1.388

2.985

1.835

84

 

303

Yam, raw

69.60

118

1.53

0.17

27.88

4.1

0.037

0.006

0.076

0

 

304

Mothbeans, mature seeds, cooked, boiled, without salt

 

69.23

117

7.81

0.55

20.96

 

0.124

0.044

0.256

0

 

305

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

69.13

117

8.14

0.58

20.70

 

0.099

 

 

0

 

306

Wasabi, root, raw

69.11

109

4.80

0.63

23.54

7.8

 

 

 

0

 

307

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

69.00

118

8.33

0.45

21.09

7.0

0.140

0.021

0.187

0

 

308

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

68.81

131

26.83

1.80

0.00

0.0

0.600

0.550

0.360

61

 

309

Barley, pearled, cooked

68.80

123

2.26

0.44

28.22

3.8

0.093

0.057

0.214

0

 

310

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

68.80

118

8.29

0.45

21.09

3.8

0.116

0.039

0.193

0

 

311

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

68.79

146

24.18

4.73

0.00

0.0

1.001

1.835

1.360

87

 

312

Rice, white, medium-grain, cooked

68.61

130

2.38

0.21

28.59

0.3

0.057

0.065

0.056

0

 

313

Goat, cooked, roasted (Game meat,)

68.21

143

27.10

3.03

0.00

0.0

0.930

1.360

0.230

75

 

314

Chestnuts, european, boiled and steamed (Nuts,)

68.15

131

2.00

1.38

27.76

 

0.260

0.476

0.545

0

 

315

Moose, cooked, roasted (Game meat,)

67.83

134

29.27

0.97

0.00

0.0

0.290

0.200

0.310

78

 

 

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

 

316

Roe, mixed species, raw (Fish,)

67.73

143

22.32

6.42

1.50

0.0

1.456

1.661

2.656

374

 

317

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

67.62

230

2.29

23.84

5.54

2.2

21.140

1.014

0.261

0

 

318

Lentils, sprouted, raw

67.34

106

8.96

0.55

22.14

 

0.057

0.104

0.219

0

 

319

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

67.19

147

10.62

5.84

14.94

 

0.825

2.153

1.551

0

 

320

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

salt

67.17

123

6.81

0.32

23.64

5.3

0.073

0.019

0.154

0

 

321

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

salt (Beans,)

66.94

127

8.67

0.50

22.80

6.4

0.073

0.039

0.278

0

 

322

Butterfish, cooked, dry heat (Fish,)

66.83

187

22.15

10.28

0.00

0.0

 

 

 

83

 

323

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

66.57

129

7.05

0.76

24.02

9.4

0.083

0.052

0.453

0

 

324

Spelt, cooked

66.56

127

5.50

0.85

26.44

3.9

 

 

 

0

 

325

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

66.29

128

7.52

0.10

24.77

7.3

0.036

 

 

0

 

326

Elk, cooked, roasted (Game meat,)

66.28

146

30.19

1.90

0.00

0.0

0.700

0.480

0.400

73

 

327

Pigeonpeas, immature seeds, raw

65.88

136

7.20

1.64

23.88

5.1

0.354

0.013

0.873

0

 

328

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

65.74

132

8.86

0.54

23.71

 

0.139

0.047

0.231

0

 

329

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

65.60

231

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

330

Plantains, raw

65.28

122

1.30

0.37

31.89

2.3

0.143

0.032

0.069

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

 

331

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

65.26

165

31.02

3.57

0.00

0.0

1.010

1.240

0.770

85

 

332

Deer, cooked, roasted (Game meat,)

65.23

158

30.21

3.19

0.00

0.0

1.250

0.880

0.620

112

 

333

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

cooked, broiled (Game meat,)

65.1

171

28.05

5.65

0.00

0.0

2.412

2.206

0.266

86

 

334

Durian, raw or frozen

64.99

147

1.47

5.33

27.09

3.8

 

 

 

0

 

335

Turkey, all classes, meat only, cooked, roasted

64.88

170

29.32

4.97

0.00

0.0

1.459

1.115

1.501

76

 

336

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

without salt (Beans,)

64.65

136

9.34

0.46

24.46

10.0

0.119

0.040

0.199

0

 

337

Persimmons, native, raw

64.40

127

0.80

0.40

33.50

 

 

 

 

0

 

338

Duck, domesticated, meat only, cooked, roasted

64.22

201

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

339

Horse, cooked, roasted (Game meat,)

63.98

175

28.14

6.05

0.00

0.0

1.900

2.120

0.850

68

 

340

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

63.87

160

28.30

4.38

0.00

0.0

1.300

1.710

0.640

77

 

341

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

63.81

140

8.23

0.62

26.05

10.5

0.098

0.142

0.490

 

 

342

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

63.64

148

25.55

1.95

5.13

0.0

0.188

0.172

0.552

67

 

343

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

63.24

142

8.97

0.64

25.81

10.4

0.166

0.056

0.276

0

 

344

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

63.08

139

9.73

0.35

25.09

6.3

0.091

0.031

0.152

0

 

345

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

62.98

144

9.16

1.08

25.27

10.4

0.279

0.094

0.466

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

 

346

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

62.95

143

9.01

0.65

26.22

9.0

0.136

0.133

0.235

0

 

347

Bluefish, cooked, dry heat (Fish,)

62.64

159

25.69

5.44

0.00

0.0

1.172

2.297

1.358

76

 

348

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

roasted

62.44

197

29.80

7.78

0.00

0.0

2.190

3.030

1.660

84

 

349

Caribou, cooked, roasted (Game meat,)

62.43

167

29.77

4.42

0.00

0.0

1.700

1.330

0.620

109

 

350

Sapotes, (marmalade plum), raw

62.43

134

2.12

0.60

33.76

2.6

 

 

 

0

 

351

Peas, mature seeds, sprouted, raw

62.27

124

8.80

0.68

27.11

 

0.124

0.061

0.326

0

 

352

Squirrel, cooked, roasted (Game meat,)

62.07

173

30.77

4.69

0.00

0.0

0.850

1.330

1.460

121

 

353

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

61.70

208

28.10

9.73

0.00

0.0

2.840

3.190

2.480

82

 

354

Chestnuts, chinese, boiled and steamed (Nuts,)

61.57

153

2.88

0.76

33.64

 

0.112

0.399

0.197

0

 

355

Kamut, cooked

 

61.42

146

6.45

0.91

30.46

3.9

 

 

 

0

 

356

Chestnuts, japanese, raw (Nuts,)

61.41

154

2.25

0.53

34.91

 

0.078

0.278

0.138

0

 

357

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

61.2

149

9.06

0.49

27.91

5.3

0.126

0.042

0.210

0

 

358

Chokecherries, raw, pitted (Northern Plains Indians)

60.72

162

3.04

1.69

33.62

20.0

 

 

 

 

 

359

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

60.61

197

29.06

8.05

0.00

0.0

2.40

2.170

1.560

82

 

360

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

cooked, boiled, without salt

60.21

164

8.86

2.59

27.42

7.6

0.269

0.583

1.156

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

 

361

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

59.62

182

25.44

8.13

0.00

0.0

1.257

2.697

3.256

71

 

362

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

59.53

238

23.77

15.13

0.00

0.0

[6.460]

[5.909]

[0.712]

83

 

363

Poppy seed (Spices,)

59.5

525

17.99

41.56

28.13

19.5

4.517

5.982

28.569

0

 

364

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

58.63

204

28.62

8.23

1.92

0.0

1.866

2.129

3.404

479

 

365

Garlic, raw

58.58

149

6.36

0.50

33.06

2.1

0.089

0.011

0.249

0

 

366

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

58.53

238

26.36

13.89

0.00

0.0

4.893

5.976

1.519

88

 

367

Opossum, cooked, roasted (Game meat,)

58.30

221

30.20

10.20

0.00

0.0

1.206

3.773

2.983

129

 

368

Beaver, cooked, roasted (Game meat,)

57.92

212

34.85

6.96

0.00

0.0

2.070

1.890

1.350

117

 

369

Goose, domesticated, meat only, cooked, roasted

57.23

238

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

370

Breadfruit seeds, raw (Seeds,)

56.27

191

7.40

5.59

29.24

5.2

1.509

0.712

2.977

0

 

371

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

56.26

273

25.38

18.21

0.00

0.0

7.329

8.825

0.497

82

 

372

Muskrat, cooked, roasted (Game meat,)

55.58

234

30.09

11.74

0.00

0.0

 

 

 

121

 

373

Ginkgo nuts, raw (Nuts,)

55.20

182

4.32

1.68

37.60

 

0.319

0.619

0.618

0

 

374

Raccoon, cooked, roasted (Game meat,)

54.30

255

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

375

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

53.90

330

3.63

34.68

6.65

2.2

30.753

1.475

0.379

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

 

376

Bear, cooked, simmered (Game meat,)

53.55

259

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

377

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

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

52.77

291

26.42

19.71

0.00

0.0

7.770

8.460

0.710

87

 

378

Goose, domesticated, meat and skin, cooked, roasted

 

51.95

305

25.16

21.92

0.00

0.0

6.870

10.250

2.520

91

 

379

Duck, domesticated, meat and skin, cooked, roasted

51.84

337

18.99

28.35

0.00

0.0

9.670

12.900

3.650

84

 

380

Chestnuts, european, raw, unpeeled (Nuts,)

48.65

213

2.42

2.26

45.54

8.1

0.425

0.780

0.894

0

 

381

Wheat, sprouted

47.75

198

7.49

1.27

42.53

1.1

0.206

0.151

0.557

0

 

382

Caviar, black and red, granular (Fish,)

47.50

252

24.60

17.9

4.00

0.0

4.060

4.631

7.405

588

 

383

Coconut meat, raw (1) (Nuts,)

46.99

354

3.33

33.49

15.23

9.0

29.698

1.425

0.366

0

 

384

Breadnuttree seeds, raw Ê(Seeds,)

45.00

217

5.97

0.99

46.28

 

0.267

0.126

0.527

0

 

385

Chestnuts, chinese, raw (Nuts,)

43.95

224

4.20

1.11

49.07

 

0.164

0.581

0.288

0

 

386

Tamarinds, raw

31.40

239

2.80

0.60

62.50

5.1

0.272

0.181

0.059

0

 

387

Plums, dried (prunes), uncooked

30.92

240

2.18

0.38

63.88

7.1

0.088

0.053

0.062

0

 

388

Acorns, raw (Nuts,)

27.9

387

6.15

23.86

40.75

 

3.102

15.109

4.596

0

 

389

Dates, medjool

21.32

277

1.81

0.15

74.97

6.7

 

 

 

 

 

390

Dates, deglet noor

20.53

282

2.45

0.39

75.03

8.0

0.032

0.036

0.019

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

 

391

Currants, zante, dried

19.21

283

4.08

0.27

74.08

6.8

0.028

0.047

0.180

0

 

392

Raisins, seeded

16.57

296

2.52

0.54

78.47

6.8

0.178

0.022

0.159

0

 

393

Raisins, seedless

15.43

299

3.07

0.46

79.18

3.7

0.58

0.051

0.037

0

 

394

Raisins, golden seedless

14.97

302

3.39

0.46

79.52

4.0

0.151

0.019

0.135

0

 

395

Adzuki, mature seeds, raw (Beans,)

13.44

329

19.87

0.53

62.90

12.7

0.191

 

 

0

 

396

Quinoa, uncooked

13.28

368

14.12

6.07

64.16

7.0

0.706

1.613

3.292

0

 

397

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

12.39

335

23.03

1.23

60.05

24.7

0.316

0.106

0.527

0

 

398

Wheat, soft red winter

12.17

331

10.35

1.56

74.24

12.5

0.289

0.178

0.656

0

 

399

Saffron (Spices,)

11.90

310

11.43

5.85

65.37

3.9

1.586

0.429

2.067

0

 

400

Lentils, pink, raw

11.79

345

24.95

2.17

59.15

10.8

0.379

0.500

1.137

0

 

401

Small white, mature seeds, raw (Beans,)

11.71

336

21.11

1.18

62.25

24.9

0.304

0.102

0.507

0

 

402

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

11.53

364

19.30

6.04

60.65

17.4

0.626

1.358

2.694

0

 

403

Turmeric, ground (Spices,)

11.36

354

7.83

9.88

64.93

21.1

3.120

1.660

2.180

0

 

404

White, mature seeds, raw (Beans,)

11.32

333

23.36

0.85

60.27

15.2

0.219

0.074

0.364

0

 

405

Amaranth, uncooked

11.29

371

13.56

7.02

65.25

6.7

1.459

1.685

2.778

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

 

406

Peas, split, mature seeds, raw

11.27

341

24.55

1.16

60.37

25.5

0.161

0.242

0.495

0

 

407

Yellow, mature seeds, raw (Beans,)

11.10

345

22.00

2.60

60.70

25.1

0.671

0.226

1.118

0

 

408

Black, mature seeds, raw (Beans,)

11.02

341

21.60

1.42

62.36

15.2

0.366

0.123

0.610

0

 

409

Spelt, uncooked

11.02

338

14.57

2.43

70.19

10.7

0.406

0.445

1.258

0

 

410

Tapioca, pearl, dry

10.99

358

0.19

0.02

88.69

0.9

0.005

0.005

0.003

0

 

411

Broadbeans (fava beans), mature seeds, raw

10.98

341

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

412

Broadbeans (fava beans), mature seeds, raw

10.98

341

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

413

Kamut, uncooked

 

10.95

337

14.70

2.20

70.38

9.1

0.192

0.214

0.616

 

 

414

Mungo beans, mature seeds, raw

 

10.80

341

25.21

1.64

58.99

18.3

0.114

0.085

1.071

0

 

415

French, mature seeds, raw (Beans,)

10.77

343

18.81

2.02

64.11

25.2

0.221

0.138

1.207

0

 

416

Great northern, mature seeds, raw (Beans,)

10.7

339

21.86

1.14

62.37

20.2

0.356

0.053

0.477

0

 

417

Rye

10.6

338

10.34

1.63

75.86

15.1

0.197

0.208

0.767

0

 

418

Pigeon peas (red gram), mature seeds, raw

10.59

343

21.70

1.49

62.78

15.0

0.330

0.012

0.814

0

 

419

Cinnamon, ground (Spices,)

10.58

247

3.99

1.24

80.59

53.1

0.345

0.246

0.068

0

 

420

Pepper, black (Spices,)

10.51

255

10.95

3.26

64.81

26.5

0.980

1.010

1.130

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

 

421

Triticale

10.51

336

13.05

2.09

72.13

 

0.366

0.211

0.913

0

 

422

Lupins, mature seeds, raw

10.44

371

36.17

9.74

40.38

 

1.156

3.940

2.439

0

 

423

Wheat, soft white

10.42

340

10.69

1.99

75.36

12.7

0.368

0.227

0.837

0

 

424

Lentils, raw

10.40

353

25.80

1.06

60.08

30.5

0.156

0.189

0.516

0

 

425

Barley, pearled, raw

10.09

352

9.91

1.16

77.72

15.6

0.244

0.149

0.560

0

 

426

Oregano, dried (Spices,)

9.93

265

9.00

4.28

68.92

42.5

1.551

0.716

1.369

0

 

427

Caraway seed (Spices,)

9.87

333

19.77

14.59

49.9

38.0

0.620

7.125

3.272

0

 

428

Buckwheat

9.75

343

13.25

3.40

71.50

10.0

0.741

1.040

1.039

0

 

429

Mothbeans, mature seeds, raw

9.68

343

22.94

1.61

61.52

 

0.364

0.129

0.750

0

 

430

Anise seed ( Spices,)

 

9.54

337

17.60

15.9

50.02

14.6

0.586

9.780

3.150

0

 

431

Paprika (Spices,)

9.54

289

14.76

12.95

55.74

37.4

2.100

1.230

8.320

0

 

432

Curry powder Ê(Spices,)

 

9.52

325

12.66

13.81

58.15

33.2

2.237

5.551

2.557

0

 

433

Hyacinth beans, mature seeds, raw

9.38

344

23.90

1.39

60.76

 

0.288

 

 

0

 

434

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

9.36

361

7.90

1.07

80.02

19.2

0.147

0.196

0.316

0

 

435

Rosemary, dried (Spices,)

9.31

331

4.88

15.22

64.06

42.6

7.371

3.014

2.339

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

 

436

Mung beans, mature seeds, raw

 

9.05

347

23.86

1.15

62.62

16.3

0.348

0.161

0.384

0

 

437

Savory, ground (Spices,)

9.00

272

6.73

5.91

68.73

45.7

3.260

 

 

0

 

438

Coriander seed (Spices,)

8.86

298

12.37

17.77

54.99

41.9

0.990

13.580

1.750

0

 

439

Fenugreek seed (Spices,)

8.84

323

23.00

6.41

58.35

24.6

1.460

 

 

0

 

440

Millet, raw

8.67

378

11.02

4.22

72.85

8.5

0.723

0.773

2.134

0

 

441

Allspice, ground ( Spices,)

8.46

263

6.09

8.69

72.12

21.6

2.550

0.660

2.360

0

 

442

Yardlong beans, mature seeds, raw

8.43

347

24.33

1.31

61.91

11.0

0.339

0.114

0.565

0

 

443

Buckwheat groats, roasted, dry

8.41

346

11.73

2.71

74.95

10.3

0.591

0.828

0.828

0

 

444

Cardamom (Spices,)

8.28

311

10.76

6.70

68.47

28.0

0.680

0.870

0.430

0

 

445

Oats

8.22

389

16.89

6.90

66.27

10.6

1.217

2.178

2.535

0

 

446

Mace, ground (Spices,)

8.17

475

6.71

32.38

50.50

20.2

9.510

11.170

4.390

0

 

447

Cumin seed (Spices,)

8.06

375

17.81

22.27

44.24

10.5

1.535

14.040

3.279

0

 

448

Pepper, red or cayenne

8.05

318

12.01

17.27

56.63

27.2

3.260

2.750

8.370

0

 

449

Sage, ground (Spices,)

7.96

315

10.63

12.75

60.73

40.3

7.030

1.870

1.760

0

 

450

Chili powder (Spices,)

7.79

314

12.26

16.76

54.66

34.2

2.953

3.574

7.458

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

 

451

Thyme, dried (Spices,)

7.79

276

9.11

7.43

63.94

37.0

2.730

0.470

1.190

0

 

452

Wild rice, raw

7.76

357

14.73

1.08

74.90

6.2

0.156

0.159

0.676

0

 

453

Tarragon, dried (Spices,)

7.74

295

22.77

7.24

50.22

7.4

1.881

0.474

3.698

0

 

454

Dill seed (Spices,)

7.70

305

15.98

14.54

55.17

21.1

0.730

9.410

1.010

0

 

455

Marjoram, dried (Spices,)

7.64

271

12.66

7.04

60.56

40.3

0.529

0.940

4.405

0

 

456

Chervil, dried (Spices,)

7.20

237

23.20

3.9

49.10

11.3

0.169

1.399

1.800

0

 

457

Flaxseed (Seeds,)

6.96

534

18.29

42.16

28.88

27.3

3.663

7.527

28.730

0

 

458

Cloves, ground (Spices,)

6.86

323

5.98

20.07

61.21

34.2

5.438

1.471

7.088

0

 

459

Mustard seed, yellow

6.86

469

24.94

28.76

34.94

14.7

1.460

19.83

5.390

0

 

460

Beechnuts, dried (Nuts,)

6.60

576

6.20

50.00

33.50

 

5.719

21.892

20.089

0

 

461

Peanuts, all types, raw

6.50

5.67

25.80

49.24

16.13

8.5

6.834

24.429

15.559

0

 

462

Nutmeg, ground (Spices,)

6.23

525

5.84

36.31

49.29

20.8

25.940

3.220

0.350

0

 

463

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

6.10

318

12.14

4.60

58.26

 

0.902

1.486

2.023

0

 

464

Celery seed (Spices,)

6.04

392

18.07

25.27

41.35

11.8

2.190

15.930

3.720

0

 

465

Pine nuts, pinyon, dried (Nuts,)

5.90

629

11.57

60.98

19.30

10.7

9.377

22.942

25.668

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

 

466

Safflower seed kernels, dried (Seeds,)

5.62

517

16.18

38.45

34.29

 

3.682

4.848

28.223

0

 

467

Bay leaf (Spices,)

5.44

313

7.61

8.36

74.97

26.3

2.280

1.640

2.290

0

 

468

Hazelnuts or filberts (1) (Nuts,)

5.31

628

14.95

60.75

16.70

9.7

4.464

45.652

7.920

0

 

469

Mustard seed, ground (Spices,)

5.27

508

26.08

36.24

28.09

12.2

1.989

22.518

10.088

0

 

470

Pumpkin and squash seed kernels, dried (Seeds,)

5.23

559

30.23

49.05

10.71

6.0

8.659

16.242

20.976

0

 

471

Cashew nuts, raw (1) (Nuts,)

5.20

553

18.22

43.85

30.19

3.3

7.783

23.797

7.845

0

 

472

Watermelon seed kernels, dried (Seeds,)

5.05

557

28.33

47.37

15.31

 

9.779

7.407

28.094

0

 

473

Pinon Nuts, roasted (Navajo)

5.00

541

7.41

34.08

51.06

43.4

3.210

15.570

14.420

 

 

474

Chia seeds, dried (Seeds,)

4.90

490

15.62

30.75

43.85

37.7

3.176

2.115

23.335

0

 

475

Sunflower seed kernels, dried (Seeds,)

4.73

584

20.78

51.46

20.00

8.6

4.455

18.528

23.137

0

 

476

Almonds (1,2) (Nuts,)

4.70

575

21.22

49.42

21.67

12.2

3.731

30.889

12.070

0

 

477

Sesame seeds, whole, dried (Seeds,)

4.69

573

17.73

49.67

23.45

11.8

6.957

18.759

21.773

0

 

478

Cottonseed kernels, roasted (glandless) (Seeds,)

4.65

506

32.59

36.29

21.90

5.5

9.699

6.919

18.068

0

 

479

Walnuts, black, dried (Nuts,)

4.56

618

24.06

59.00

9.91

6.8

3.368

15.004

35.077

0

 

480

Walnuts, english (1) (Nuts,)

4.07

654

15.23

65.21

13.71

6.7

6.126

8.933

47.174

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

 

481

Pistachio nuts, raw (1) (Nuts,)

3.97

557

20.61

44.44

27.97

10.3

5.440

23.319

13.455

0

 

482

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

3.75

631

20.45

61.21

11.73

11.6

9.055

23.924

25.491

0

 

483

Pecans (1)

3.52

691

9.17

71.97

13.86

9.6

6.180

40.801

21.614

0

 

484

Brazilnuts, dried, unblanched (Nuts,)

3.48

656

14.32

66.43

12.27

7.5

15.137

24.548

20.577

0

 

485

Butternuts, dried (Nuts,)

3.34

612

24.90

56.98

12.05

4.7

1.306

10.425

42.741

0

 

486

Pilinuts-canarytree, dried (Nuts,)

2.77

719

10.80

79.55

3.98

 

31.184

37.229

7.605

0

 

487

Hickorynuts, dried (Nuts,)

2.65

657

12.72

64.37

18.25

6.4

7.038

32.611

21.886

0

 

488

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

2.6

597

22.09

52.83

19.29

11.8

4.047

33.658

12.649

0

 

489

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

2.52

646

15.03

62.40

17.60

9.4

4.511

46.608

8.463

0

 

490

Pine nuts, dried (1) (Nuts,)

2.28

673

13.69

68.37

13.08

3.7

4.899

18.764

34.071

0

 

491

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

2.03

574

29.84

49.05

14.71

6.5

8.544

15.734

19.856

0

 

492

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

1.99

571

21.35

45.97

27.65

10.3

5.555

24.216

13.899

0

 

493

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

1.70

574

15.31

46.35

32.69

3.0

9.157

27.317

7.836

0

 

494

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

1.61

718

7.79

76.08

13.38

8.0

11.947

59.275

1.498

0

 

495

Peanuts, all types, dry-roasted, without salt

1.55

585

23.68

49.66

21.51

8.0

6.893

24.640

15.694

0

 

496

Macadamia nuts, raw (1) (Nuts,)

1.36

718

7.91

75.77

13.82

8.6

12.061

58.877

1.502

0

 

497

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

1.20

582

19.33

49.80

24.07

11.1

5.219

9.505

32.884

0

 

498

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

1.12

710

9.50

74.27

13.55

9.4

6.283

43.957

20.572

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

 




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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