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	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	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 (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 (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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