The Ultimate Nutrition Tables!

Fatty Acids Total Saturated

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


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

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


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

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

1

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

31.184

37.229

7.605

0

 

 

 

 

 

2

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

330

3.63

34.68

6.65

2.2

30.753

1.475

0.379

0

 

 

 

 

 

3

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

29.698

1.425

0.366

0

 

 

 

47

 

4

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

25.940

3.220

0.350

0

 

 

 

62

 

5

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

230

2.29

23.84

5.54

2.2

21.140

1.014

0.261

0

 

 

 

1

 

6

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

15.137

24.548

20.577

0

 

 

 

 

 

7

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

12.061

58.877

1.502

0

0

8

108

116

 

8

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

718

7.79

76.08

13.38

8.0

11.947

59.275

1.498

0

0

7

107

114

 

9

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

9.779

7.407

28.094

0

 

 

 

 

 

10

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

9.699

6.919

18.068

0

 

 

 

 

 

11

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

9.670

12.900

3.650

84

 

 

 

 

 

12

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

9.510

11.170

4.390

0

 

 

 

73

 

13

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

9.377

22.942

25.668

0

 

 

 

 

 

14

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

574

15.31

46.35

32.69

3.0

9.157

27.317

7.836

0

 

 

 

158

 

15

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

631

20.45

61.21

11.73

11.6

9.055

23.924

25.491

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

16

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

8.659

16.242

20.976

0

 

 

 

 

 

17

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

574

29.84

49.05

14.71

6.5

8.544

15.734

19.856

0

0

3

13

 

 

18

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

7.783

23.797

7.845

0

 

 

 

 

 

19

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

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

291

26.42

19.71

0.00

0.0

7.770

8.460

0.710

87

 

 

 

 

 

20

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

7.371

3.014

2.339

0

 

 

 

58

 

21

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

273

25.38

18.21

0.00

0.0

7.329

8.825

0.497

82

 

 

 

 

 

22

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

7.038

32.611

21.886

0

 

 

 

 

 

23

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

7.030

1.870

1.760

0

 

 

 

244

 

24

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

6.957

18.759

21.773

0

 

 

 

 

 

25

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

6.893

24.640

15.694

0

 

 

 

 

 

26

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

6.870

10.250

2.520

91

 

 

 

 

 

27

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

6.834

24.429

15.559

0

 

 

 

220

 

28

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

238

23.77

15.13

0.00

0.0

[6.460]

[5.909]

[0.712]

83

 

 

 

 

 

29

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

710

9.50

74.27

13.55

9.4

6.283

43.957

20.572

0

2

4

78

85

 

30

Pecans (1)

691

9.17

71.97

13.86

9.6

6.180

40.801

21.614

0

3

5

89

102

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

31

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

6.126

8.933

47.174

0

1

7

64

72

 

32

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

5.719

21.892

20.089

0

 

 

 

 

 

33

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

571

21.35

45.97

27.65

10.3

5.555

24.216

13.899

0

4

10

199

214

 

34

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

5.440

23.319

13.455

0

5

10

198

214

 

35

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

5.438

1.471

7.088

0

 

 

 

256

 

36

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

582

19.33

49.80

24.07

11.1

5.219

9.505

32.884

0

 

 

 

 

 

37

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

4.899

18.764

34.071

0

 

 

 

 

 

38

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

238

26.36

13.89

0.00

0.0

4.893

5.976

1.519

88

 

 

 

 

 

39

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

4.603

1.724

0.308

27

 

 

 

 

 

40

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

4.597

1.787

0.146

19

 

 

 

 

 

41

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

4.560

4.340

1.540

96

 

 

 

 

 

42

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

4.517

5.982

28.569

0

 

 

 

89

 

43

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

646

15.03

62.40

17.60

9.4

4.511

46.608

8.463

0

1

6

103

110

 

44

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

4.464

45.652

7.920

0

1

6

89

96

 

45

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

4.455

18.528

23.137

0

 

 

 

534

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

46

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

4.070

5.210

2.090

97

 

 

 

 

 

47

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

4.060

4.631

7.405

588

 

 

 

 

 

48

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

597

22.09

52.83

19.29

11.8

4.047

33.658

12.649

0

4

3

110

118

 

49

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

3.951

3.858

1.487

89

 

 

 

 

 

50

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

3.731

30.889

12.070

0

4

5

132

 

 

51

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

3.682

4.848

28.223

0

 

 

 

 

 

52

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

3.681

6.525

1.223

884

 

 

 

 

 

53

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

3.663

7.527

28.730

0

 

 

 

 

 

54

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

3.632

4.571

1.658

933

 

 

 

 

 

55

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

3.595

5.747

1.672

852

 

 

 

 

 

56

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

3.557

4.324

1.324

844

 

 

 

 

 

57

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

3.54

5.660

2.400

98

 

 

 

 

 

58

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

3.380

3.380

0.590

65

 

 

 

 

 

59

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

3.368

15.004

35.077

0

0

5

103

108

 

60

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

3.267

4.077

1.414

424

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

61

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

3.260

2.750

8.370

0

 

 

 

83

 

62

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

3.260

 

 

0

 

 

 

31

 

63

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

231

25.72

13.38

0.00

0.0

3.214

5.742

2.662

85

 

 

 

 

 

64

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

3.210

15.570

14.420

 

 

 

 

 

 

65

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

3.176

2.115

23.335

0

 

 

 

 

 

66

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

3.120

1.660

2.180

0

 

 

 

82

 

67

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

3.102

15.109

4.596

0

 

 

 

 

 

68

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

3.099

3.810

1.364

423

 

 

 

 

 

69

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

2.953

3.574

7.458

0

 

 

 

83

 

70

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

208

28.10

9.73

0.00

0.0

2.840

3.190

2.480

82

 

 

 

 

 

71

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

2.730

0.470

1.190

0

 

 

 

163

 

72

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

2.667

1.109

0.149

11

 

 

 

 

 

73

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

2.550

0.660

2.360

0

 

 

 

61

 

74

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

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

2.412

2.206

0.266

86

 

 

 

 

 

75

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

197

29.06

8.05

0.00

0.0

2.40

2.170

1.560

82

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

76

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

2.280

1.640

2.290

0

 

 

 

 

 

77

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

2.278

1.057

0.136

14

 

 

 

0

 

78

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

2.237

5.551

2.557

0

 

 

 

72

 

79

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

2.190

15.930

3.720

0

 

 

 

60

 

80

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

roasted

197

29.80

7.78

0.00

0.0

2.190

3.030

1.660

84

 

 

 

 

 

81

Avocados, raw, California

167

1.96

15.41

8.64

6.8

2.126

9.799

1.816

0

2

5

76

 

 

82

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

2.100

1.230

8.320

0

 

 

 

175

 

83

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

2.070

1.890

1.350

117

 

 

 

 

 

84

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

2.009

1.658

0.497

14

 

 

 

 

 

85

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

1.989

22.518

10.088

0

 

 

 

118

 

86

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

1.960

5.513

1.676

0

 

 

 

 

 

87

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

1.900

2.120

0.850

68

 

 

 

 

 

88

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

1.881

0.474

3.698

0

 

 

 

81

 

89

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

204

28.62

8.23

1.92

0.0

1.866

2.129

3.404

479

 

 

 

 

 

90

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

1.865

0.812

0.195

10

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

91

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

1.700

1.330

0.620

109

 

 

 

 

 

92

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

150

22.92

5.82

0.00

0.0

1.619

1.746

1.831

69

 

 

 

 

 

93

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

1.586

0.429

2.067

0

 

 

 

 

 

94

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

1.551

0.716

1.369

0

 

 

 

203

 

95

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

1.535

14.040

3.279

0

 

 

 

68

 

96

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

1.509

0.712

2.977

0

 

 

 

 

 

97

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

1.460

19.83

5.390

0

 

 

 

118

 

98

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

1.460

 

 

0

 

 

 

140

 

99

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

1.459

1.685

2.778

0

 

 

 

24

 

100

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

1.459

1.115

1.501

76

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

101

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

1.456

1.661

2.656

374

 

 

 

 

 

102

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

1.440

1.610

0.650

52

 

 

 

 

 

103

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

1.388

2.985

1.835

84

 

 

 

 

 

104

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

1.306

10.425

42.741

0

 

 

 

 

 

105

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

160

28.30

4.38

0.00

0.0

1.300

1.710

0.640

77

 

 

 

 

 

106

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

1.282

1.182

1.637

60

 

 

 

 

 

107

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

182

25.44

8.13

0.00

0.0

1.257

2.697

3.256

71

 

 

 

 

 

108

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

1.250

0.880

0.620

112

 

 

 

 

 

109

Oats

389

16.89

6.90

66.27

10.6

1.217

2.178

2.535

0

 

 

 

 

 

110

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

1.206

3.773

2.983

129

 

 

 

 

 

111

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

1.172

2.297

1.358

76

 

 

 

 

 

112

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

1.156

3.940

2.439

0

 

 

 

 

 

113

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

1.083

2.328

1.431

66

 

 

 

 

 

114

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

139

23.45

4.30

0.00

0.0

1.054

1.581

1.273

55

 

 

 

 

 

115

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

165

31.02

3.57

0.00

0.0

1.010

1.240

0.770

85

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

116

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

146

24.18

4.73

0.00

0.0

1.001

1.835

1.360

87

 

 

 

 

 

117

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.990

13.580

1.750

0

 

 

 

46

 

118

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

0.980

1.010

1.130

0

 

 

 

92

 

119

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0.930

1.360

0.230

75

 

 

 

 

 

120

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

0.915

1.793

1.060

59

 

 

 

 

 

121

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

0.909

5.071

0.586

0

 

 

 

 

 

122

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

318

12.14

4.60

58.26

 

0.902

1.486

2.023

0

 

 

 

 

 

123

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0.850

1.330

1.460

121

 

 

 

 

 

124

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

147

10.62

5.84

14.94

 

0.825

2.153

1.551

0

 

 

 

 

 

125

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

114

18.86

3.69

0.00

0.0

0.780

1.431

1.062

68

 

 

 

 

 

126

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

0.772

0.314

0.968

53

 

 

 

 

 

127

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

0.767

0.419

1.141

0

 

 

 

 

 

128

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

105

18.47

2.85

0.00

0.0

0.744

1.099

0.636

72

 

 

 

 

 

129

Buckwheat

343

13.25

3.40

71.50

10.0

0.741

1.040

1.039

0

 

 

 

 

 

130

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

0.730

9.410

1.010

0

 

 

 

124

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

131

Millet, raw

378

11.02

4.22

72.85

8.5

0.723

0.773

2.134

0

 

 

 

 

 

132

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

0.722

0.844

0.865

58

 

 

 

 

 

133

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

149

25.56

4.42

0.00

0.0

0.715

1.197

1.733

67

 

 

 

 

 

134

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

0.706

1.613

3.292

0

 

 

 

 

 

135

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

0.700

0.480

0.400

73

 

 

 

 

 

136

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0.680

0.870

0.430

0

 

 

 

46

 

137

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0.671

0.226

1.118

0

 

 

 

 

 

138

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

124

22.73

2.99

0.00

0.0

0.650

0.846

1.005

103

 

 

 

 

 

139

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

364

19.30

6.04

60.65

17.4

0.626

1.358

2.694

0

 

 

 

35

 

140

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

0.620

7.125

3.272

0

 

 

 

76

 

141

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

0.617

1.009

2.513

0

 

 

 

 

 

142

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

131

26.83

1.80

0.00

0.0

0.600

0.550

0.360

61

 

 

 

 

 

143

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0.591

0.828

0.828

0

 

 

 

 

 

144

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

0.586

9.780

3.150

0

 

 

 

 

 

145

Raisins, seedless

299

3.07

0.46

79.18

3.7

0.58

0.051

0.037

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

146

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

72

8.25

1.90

4.80

0.0

0.550

0.230

0.809

49

 

 

 

 

 

147

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

0.529

0.940

4.405

0

 

 

 

60

 

148

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

0.510

0.358

0.894

0

 

 

 

 

 

149

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

0.507

0.660

0.784

80

 

 

 

 

 

150

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

0.496

1.046

1.073

439

 

 

 

 

 

151

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

74

9.60

1.93

4.47

 

0.430

0.420

0.710

40

 

 

 

 

 

152

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

0.425

0.780

0.894

0

 

 

 

22

 

153

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

0.421

0.469

0.613

50

 

 

 

 

 

154

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

140

26.69

2.94

0.00

0.0

0.417

0.967

0.940

41

 

 

 

 

 

155

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0.406

0.445

1.258

0

 

 

 

 

 

156

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

0.379

0.500

1.137

0

4

6

47

57

 

157

Wheat, soft white

340

10.69

1.99

75.36

12.7

0.368

0.227

0.837

0

 

 

 

 

 

158

Triticale

336

13.05

2.09

72.13

 

0.366

0.211

0.913

0

 

 

 

 

 

159

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0.366

0.123

0.610

0

 

 

 

 

 

160

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

0.364

0.129

0.750

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

161

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0.356

0.053

0.477

0

 

 

 

 

 

162

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

0.354

0.013

0.873

0

 

 

 

 

 

163

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

0.348

0.161

0.384

0

 

 

 

23

 

164

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

0.345

0.246

0.068

0

 

 

 

26

 

165

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

0.339

0.114

0.565

0

 

 

 

 

 

166

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

0.330

0.012

0.814

0

 

 

 

 

 

167

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

0.325

0.432

0.487

0

 

 

 

 

 

168

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

0.319

0.619

0.618

0

 

 

 

 

 

169

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

335

23.03

1.23

60.05

24.7

0.316

0.106

0.527

0

 

 

 

 

 

170

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0.304

0.102

0.507

0

 

 

 

 

 

171

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0.290

0.200

0.310

78

 

 

 

 

 

172

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0.289

0.178

0.656

0

 

 

 

 

 

173

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

0.288

 

 

0

 

 

 

 

 

174

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0.28

0.010

0.057

0

 

 

 

 

 

175

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

144

9.16

1.08

25.27

10.4

0.279

0.094

0.466

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

176

Guavas, common, raw

68

2.55

0.95

14.32

5.4

0.272

0.087

0.401

0

 

 

 

 

 

177

Tamarinds, raw

239

2.80

0.60

62.50

5.1

0.272

0.181

0.059

0

 

 

 

 

 

178

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

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

0.269

0.583

1.156

0

 

 

 

 

 

179

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

0.267

0.126

0.527

0

 

 

 

 

 

180

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

0.260

0.476

0.545

0

 

 

 

 

 

181

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

 

 

124

 

182

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.254

0.303

0.627

0

 

 

 

124

 

183

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

0.247

0.098

0.047

0

 

 

 

 

 

184

Peppermint, fresh

70

3.75

0.94

14.89

8.0

0.246

0.033

0.508

0

 

 

 

13

 

185

Rowal, raw

111

2.30

2.00

23.90

6.2

0.245

 

 

 

 

 

 

 

 

186

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

0.244

0.149

0.560

0

 

 

 

 

 

187

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

0.238

0.250

0.186

0

 

 

 

 

 

188

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

101

1.70

0.60

25.20

2.4

0.231

 

 

0

 

 

 

 

 

189

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0.221

0.138

1.207

0

 

 

 

 

 

190

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0.219

0.074

0.364

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

191

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

0.209

0.170

0.381

77

 

 

 

 

 

192

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

0.207

0.052

0.022

0

 

 

 

 

 

193

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0.206

0.151

0.557

0

 

 

 

 

 

194

Ginger root, raw

80

1.82

0.75

17.77

2.0

0.203

0.154

0.154

0

 

 

 

15

 

195

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

0.198

0.050

0.419

0

 

 

 

 

 

196

Rye

338

10.34

1.63

75.86

15.1

0.197

0.208

0.767

0

 

 

 

 

 

197

Sapodilla, raw

830

0.44

1.10

19.96

5.3

0.194

0.521

0.011

0

 

 

 

 

 

198

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

0.192

0.214

0.616

 

 

 

 

 

 

199

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

0.191

0.025

0.394

0

 

 

 

10

 

200

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

0.191

 

 

0

 

 

 

76

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

201

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

148

25.55

1.95

5.13

0.0

0.188

0.172

0.552

67

 

 

 

 

 

202

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0.182

0.347

0.559

0

 

 

 

 

 

203

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

38

5.31

0.66

3.21

 

0.181

0.189

0.142

0

 

 

 

 

 

204

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0.180

0.327

0.323

0

 

 

 

 

 

205

Raisins, seeded

296

2.52

0.54

78.47

6.8

0.178

0.022

0.159

0

 

 

 

 

 

206

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0.176

0.008

0.002

0

 

 

 

 

 

207

Millet, cooked

119

3.51

1.00

23.67

1.3

0.172

0.184

0.508

0

 

 

 

 

 

208

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

0.172

0.055

0.253

0

 

 

 

 

 

209

Borage, raw

21

1.80

0.70

3.06

 

0.170

0.211

0.109

0

 

 

 

 

 

210

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

0.170

0.014

0.306

0

 

 

 

 

 

211

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

0.169

1.399

1.800

0

 

 

 

 

 

212

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

142

8.97

0.64

25.81

10.4

0.166

0.056

0.276

0

 

 

 

 

 

213

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0.165

0.300

0.296

0

 

 

 

 

 

214

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

0.164

0.581

0.288

0

 

 

 

 

 

215

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

0.163

0.133

0.297

60

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

216

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

0.161

0.242

0.495

0

 

 

 

135

 

217

Wild rice, raw

357

14.73

1.08

74.90

6.2

0.156

0.159

0.676

0

 

 

 

 

 

218

Lentils, raw

353

25.80

1.06

60.08

30.5

0.156

0.189

0.516

0

 

 

 

 

 

219

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

salt

60

5.27

0.93

11.15

2.0

0.152

0.473

0.015

0

 

 

 

 

 

220

Taro leaves, raw

42

4.98

0.74

6.70

3.7

0.151

0.060

0.307

0

 

 

 

 

 

221

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0.151

0.019

0.135

0

 

 

 

 

 

222

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

361

7.90

1.07

80.02

19.2

0.147

0.196

0.316

0

 

 

 

 

 

223

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

0.146

0.012

0.262

0

 

 

 

 

 

224

Plantains, raw

122

1.30

0.37

31.89

2.3

0.143

0.032

0.069

0

 

 

 

 

 

225

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0.140

0.021

0.187

0

 

 

 

 

 

226

Tomatillos, raw

32

0.96

1.02

5.84

1.9

0.139

0.155

0.417

0

 

 

 

 

 

227

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

132

8.86

0.54

23.71

 

0.139

0.047

0.231

0

 

 

 

 

 

228

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

143

9.01

0.65

26.22

9.0

0.136

0.133

0.235

0

 

 

 

 

 

229

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

0.136

0.205

0.079

0

 

 

 

 

 

230

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

0.135

0.034

0.106

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

231

Parsley, raw

36

2.97

0.79

6.33

3.3

0.132

0.295

0.124

0

 

 

 

5

 

232

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

0.130

0.58

0.218

0

 

 

 

 

 

233

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

50

2.48

0.62

10.81

 

0.128

0.046

0.260

0

 

 

 

 

 

234

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

149

9.06

0.49

27.91

5.3

0.126

0.042

0.210

0

 

 

 

 

 

235

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

0.124

0.061

0.326

0

 

 

 

 

 

236

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

0.124

0.044

0.256

0

 

 

 

 

 

237

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0.120

0.093

0.079

0

0

1

4

 

 

238

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

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0.119

0.040

0.199

0

 

 

 

 

 

239

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

0.118

0.104

0.342

0

1

3

18

22

 

240

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

0.117

0.042

0.239

0

 

 

 

 

 

241

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

118

8.29

0.45

21.09

3.8

0.116

0.039

0.193

0

 

 

 

 

 

242

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

0.114

0.085

1.071

0

 

 

 

 

 

243

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

0.114

0.014

0.102

0

 

 

 

 

 

244

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

0.114

0.029

0.012

0

 

 

 

 

 

245

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

0.112

0.399

0.197

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

246

Bananas, raw

89

1.09

0.33

22.84

2.6

0.112

0.032

0.073

0

 

 

 

16

 

247

Kumquats, raw

71

1.88

0.86

15.90

6.5

0.103

0.154

0.171

0

 

 

 

 

 

248

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

0.103

0.036

0.211

0

 

 

 

 

 

249

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

117

8.14

0.58

20.70

 

0.099

 

 

0

 

 

 

 

 

250

Litchis, raw

66

0.83

0.44

16.53

1.3

0.099

0.120

0.132

0

 

 

 

 

 

251

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

140

8.23

0.62

26.05

10.5

0.098

0.142

0.490

 

 

 

 

 

 

252

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

0.094

0.080

0.282

34

 

 

 

 

 

253

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0.093

0.057

0.214

0

 

 

 

 

 

254

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

0.093

0.013

0.082

0

 

 

 

 

 

255

Kale, raw

50

3.30

0.70

10.01

2.0

0.091

0.052

0.338

0

 

 

 

 

 

256

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

139

9.73

0.35

25.09

6.3

0.091

0.031

0.152

0

 

 

 

 

 

257

Amaranth leaves, raw

23

2.46

0.33

4.02

 

0.091

0.076

0.147

0

 

 

 

 

 

258

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

0.090

0.032

0.150

0

 

 

 

 

 

259

Garlic, raw

149

6.36

0.50

33.06

2.1

0.089

0.011

0.249

0

 

 

 

 

 

260

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

0.088

0.104

0.312

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

261

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

0.088

0.053

0.062

0

 

 

 

 

 

262

Arugula, raw

25

2.58

0.66

3.65

1.6

0.086

0.049

0.319

0

 

 

 

 

 

263

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

0.084

0.011

0.091

0

 

 

 

 

 

264

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

129

7.05

0.76

24.02

9.4

0.083

0.052

0.453

0

 

 

 

 

 

265

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

without salt

33

4.83

0.58

4.72

 

0.083

0.045

0.318

0

 

 

 

 

 

266

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

0.078

0.045

0.289

0

 

 

 

 

 

267

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

0.078

0.278

0.138

0

 

 

 

 

 

268

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0.077

0.088

0.076

0

 

 

 

 

 

269

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

salt (Beans,)

127

8.67

0.50

22.80

6.4

0.073

0.039

0.278

0

 

 

 

 

 

270

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

salt

123

6.81

0.32

23.64

5.3

0.073

0.019

0.154

0

 

 

 

 

 

271

Chicory greens, raw

23

1.70

0.30

4.70

4.0

0.073

0.006

0.131

0

 

 

 

 

 

272

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

15

1.14

0.36

2.69

1.0

0.072

0.029

0.151

0

 

 

 

 

 

273

Turnip greens, raw

32

1.50

0.30

7.13

3.2

0.070

0.020

0.120

0

 

 

 

12

 

274

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

0.069

0.056

0.409

0

 

 

 

 

 

275

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

0.069

0.007

0.134

0

 

 

 

19

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

276

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

0.068

0.082

0.090

0

 

 

 

 

 

277

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

0.068

0.082

0.090

0

 

 

 

 

 

278

Prickly pears, raw

41

0.73

0.51

9.57

3.6

0.067

0.075

0.213

0

 

 

 

 

 

279

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

salt

110

7.60

0.40

19.65

5.4

0.066

0.079

0.164

0

 

 

 

 

 

280

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

salt

110

7.60

0.40

19.65

5.4

0.066

0.079

0.164

0

 

 

 

 

 

281

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

liquids (Beans,)

71

4.07

0.29

13.33

3.6

0.066

0.016

0.139

0

 

 

 

 

 

282

Mangos, raw

 

65

0.51

0.27

17.00

1.8

0.066

0.101

0.051

0

 

 

 

 

 

283

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

20

0.91

0.31

4.31

1.4

0.064

0.023

0.131

0

 

 

 

 

 

284

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0.064

0.017

0.015

0

 

 

 

18

 

285

Spinach, raw

23

2.86

0.39

3.63

2.2

0.063

0.010

0.165

0

 

 

 

9

 

286

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

0.063

0.044

0.086

0

 

 

 

 

 

287

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

0.062

0.033

0.319

0

 

 

 

 

 

288

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

0.062

0.023

0.153

0

 

 

 

24

 

289

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

27

0.66

0.26

6.46

1.4

0.062

0.022

0.126

0

 

 

 

 

 

290

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

0.061

0.025

0.110

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

291

Dill weed, fresh

43

3.46

1.12

7.02

2.1

0.060

0.802

0.095

0

 

 

 

 

 

292

Figs, raw

74

0.75

0.30

19.18

2.9

0.060

0.066

0.144

0

 

 

 

31

 

293

Radicchio, raw

23

1.43

0.25

4.48

0.9

0.060

0.010

0.110

0

 

 

 

 

 

294

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

0.059

0.150

0.351

0

 

 

 

 

 

295

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

0.059

0.086

0.411

0

 

 

 

 

 

296

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

0.058

0.008

0.062

0

 

 

 

9

 

297

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

0.057

0.104

0.219

0

 

 

 

 

 

298

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0.057

0.065

0.056

0

 

 

 

 

 

299

Collards, raw

30

2.45

0.42

5.69

3.6

0.055

0.030

0.201

0

 

 

 

 

 

300

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

301

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

0.054

0.024

0.167

0

 

 

 

 

 

302

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

seedless), raw

69

0.72

0.16

18.10

0.9

0.054

0.007

0.048

0

 

 

 

4

 

303

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

28

1.90

0.41

5.63

1.2

0.053

0.030

0.196

0

 

 

 

 

 

304

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

0.053

0.015

0.091

0

 

 

 

 

 

305

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

0.052

0.030

0.193

0

 

 

 

 

 

306

Pumpkin, raw

26

1.00

0.10

6.50

0.5

0.052

0.013

0.005

0

 

 

 

12

 

307

Soursop, raw

66

1.00

0.30

16.84

3.3

0.051

0.090

0.069

0

 

 

 

 

 

308

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

0.051

0.003

0.081

0

 

 

 

10

 

309

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0.050

0.000

0.200

0

 

 

 

 

 

310

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

0.050

0.026

0.130

 

 

 

 

 

 

311

Parsnips, raw

75

1.20

0.30

17.99

4.9

0.050

0.112

0.047

0

 

 

 

 

 

312

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0.050

0.112

0.047

0

 

 

 

 

 

313

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0.050

0.070

0.034

0

 

 

 

 

 

314

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0.049

0.050

0.213

0

 

 

 

 

 

315

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

0.048

0.027

0.243

0

0

1

2

3

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

316

Crabapples, raw

76

0.40

0.30

19.95

 

0.048

0.012

0.088

0

 

 

 

 

 

317

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

 

 

 

 

318

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.048

0.114

0.040

0

 

 

 

 

 

319

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0.048

0.034

0.066

0

 

 

 

 

 

320

Endive, raw

17

1.25

0.20

3.35

3.1

0.048

0.004

0.087

0

 

 

 

 

 

321

Chicory roots, raw

73

1.40

0.20

17.51

 

0.048

0.004

0.087

0

 

 

 

 

 

322

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

0.047

0.026

0.173

0

 

 

 

 

 

323

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

0.047

0.028

0.133

0

 

 

 

 

 

324

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

0.046

0.024

0.240

0

 

 

 

 

 

325

Pimento, canned

23

1.10

0.30

5.10

1.9

0.045

0.020

0.161

0

 

 

 

9

 

326

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

0.045

0.028

0.046

0

 

 

 

 

 

327

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

0.044

0.020

0.093

0

 

 

 

 

 

328

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

0.044

0.016

0.089

0

 

 

 

 

 

329

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0.043

0.000

0.139

0

 

 

 

 

 

330

Papayas, raw

39

0.61

0.14

9.81

1.8

0.043

0.038

0.031

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

331

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

0.042

0.024

0.239

0

 

 

 

 

 

332

Celery, raw

16

0.69

0.17

2.97

1.6

0.042

0.032

0.079

0

6

 

 

 

 

333

Onions, raw

40

1.10

0.10

9.34

1.7

0.042

0.013

0.017

0

 

 

 

15

 

334

Basil, fresh

23

3.15

0.64

2.65

1.6

0.041

0.088

0.389

0

 

 

 

 

 

335

Taro, raw

112

1.50

0.20

26.46

4.1

0.041

0.016

0.083

0

 

 

 

19

 

336

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

0.041

0.015

0.084

0

 

 

 

 

 

337

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

0.041

0.010

0.004

0

 

 

 

 

 

338

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

61

1.50

0.30

14.15

1.8

0.040

0.004

0.166

0

 

 

 

 

 

339

Loquats, raw

47

0.43

0.20

12.14

1.7

0.040

0.008

0.091

0

 

 

 

2

 

340

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

0.040

0.030

0.075

0

 

 

 

7

 

341

Asparagus, raw

20

2.20

0.12

3.88

2.1

0.040

0.000

0.050

0

 

 

 

24

 

342

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

without salt (Beans,)

22

1.86

0.32

4.10

 

0.039

0.024

0.185

0

 

 

 

 

 

343

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

0.039

0.060

0.065

0

 

 

 

 

 

344

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

0.039

0.012

0.160

0

 

 

 

 

 

345

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

0.039

0.011

0.089

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

346

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

0.039

0.007

0.100

0

 

 

 

 

 

347

Arrowroot, raw

65

4.24

0.20

13.39

1.3

0.039

0.004

0.092

0

 

 

 

 

 

348

Gooseberries, raw

44

0.88

0.58

10.18

4.3

0.038

0.051

0.317

0

 

 

 

 

 

349

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

0.038

0.047

0.052

0

 

 

 

12

 

350

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

0.038

0.003

0.059

0

 

 

 

 

 

351

Carrots, raw

41

0.93

0.24

9.58

2.8

0.037

0.014

0.117

0

 

 

 

 

 

352

Yam, raw

118

1.53

0.17

27.88

4.1

0.037

0.006

0.076

0

 

 

 

10

 

353

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

0.037

0.005

0.032

0

 

 

 

14

 

354

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0.036

0.040

0.108

0

 

 

 

6

 

355

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

0.036

0.005

0.064

0

 

 

 

 

 

356

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

128

7.52

0.10

24.77

7.3

0.036

 

 

0

 

 

 

 

 

357

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

0.036

0.009

0.004

0

 

 

 

 

 

358

Currants, european black, raw

 

63

1.40

0.41

15.38

 

0.034

0.058

0.179

0

 

 

 

 

 

359

Eggplant, raw

24

1.01

0.19

5.70

3.4

0.034

0.016

0.076

0

 

 

 

7

 

360

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

0.033

0.102

0.003

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

361

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

 

 

 

 

362

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

0.033

0.015

0.055

0

 

 

 

 

 

363

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0.032

0.036

0.019

0

 

 

 

 

 

364

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

32

1.83

0.19

7.34

2.6

0.032

0.027

0.074

0

 

 

 

 

 

365

Radishes, raw

16

0.68

0.10

3.40

1.6

0.032

0.017

0.048

0

 

 

 

7

 

366

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

0.031

 

 

0

 

 

 

 

 

367

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

0.030

0.040

0.070

0

 

 

 

 

 

368

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0.030

0.030

0.090

0

 

 

 

 

 

369

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

0.030

0.006

0.089

0

 

 

 

 

 

370

Lotus root, raw

74

2.60

0.10

17.23

4.9

0.030

0.020

0.020

0

 

 

 

 

 

371

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0.030

0.017

0.045

0

 

 

 

 

 

372

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0.030

0.016

0.045

0

 

 

 

 

 

373

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

0.029

0.047

0.287

0

 

 

 

 

 

374

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

 

13

1.35

0.22

2.23

1.1

0.029

0.008

0.117

0

 

 

 

 

 

375

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

56

1.12

0.14

14.58

4.4

0.029

0.010

0.059

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

376

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

0.028

0.047

0.146

0

 

 

 

 

 

377

Currants, zante, dried

283

4.08

0.27

74.08

6.8

0.028

0.047

0.180

0

 

 

 

 

 

378

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

0.028

0.031

0.083

0

 

 

 

7

 

379

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

0.028

0.101

0.050

0

 

 

 

 

 

380

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

0.028

0.035

0.064

0

 

 

 

 

 

381

Apricots, raw

 

48

1.40

0.39

11.12

2.0

0.027

0.170

0.077

0

 

 

 

18

 

382

Mulberries, raw

43

1.44

0.39

9.80

1.7

0.027

0.041

0.207

0

 

 

 

 

 

383

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

0.027

0.003

0.070

0

 

 

 

 

 

384

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

0.027

0.015

0.096

0

 

 

 

 

 

385

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

without salt

31

0.81

0.20

7.62

1.0

0.027

0.003

0.111

0

 

 

 

 

 

386

Beets, raw

 

43

1.61

0.17

9.56

2.8

0.027

0.032

0.060

0

 

 

 

25

 

387

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0.026

0.003

0.078

0

 

 

 

 

 

388

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

0.026

0.005

0.059

0

 

 

 

 

 

389

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

0.026

0.005

0.059

0

 

 

 

 

 

390

Okra, raw

31

2.00

0.10

7.03

3.2

0.026

0.017

0.027

0

 

 

 

24

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

391

Nectarines, raw

44

10.06

0.32

10.55

1.7

0.025

0.088

0.113

0

 

 

 

 

 

392

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

0.025

0.028

0.076

0

 

 

 

4

 

393

Burdock root, raw

72

1.53

0.15

17.34

3.3

0.025

0.037

0.059

0

 

 

 

 

 

394

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0.025

0.002

0.039

0

 

 

 

 

 

395

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0.025

0.002

0.039

0

 

 

 

 

 

396

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

0.024

0.002

0.044

0

 

 

 

 

 

397

Elderberries, raw

73

0.66

0.50

18.40

7.0

0.023

0.080

0.247

0

 

 

 

 

 

398

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

0.023

0.014

0.110

0

 

 

 

 

 

399

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

freshly harvest, raw

24

1.21

0.18

5.37

2.3

0.023

0.013

0.087

0

 

 

 

11

 

400

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0.023

0.035

0.055

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

401

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

0.023

0.007

0.065

0

 

 

 

 

 

402

Limes, raw

30

0.70

0.20

10.54

2.8

0.022

0.019

0.055

0

 

 

 

 

 

403

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0.022

0.004

0.045

0

 

 

 

 

 

404

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

0.021

0.011

0.109

0

 

 

 

 

 

405

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

0.021

0.012

0.080

0

 

 

 

 

 

406

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

salt

 

12

1.56

0.16

1.78

1.0

0.021

0.012

0.077

0

 

 

 

 

 

407

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

0.021

0.007

0.042

0

 

 

 

 

 

408

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

0.021

0.007

0.042

0

 

 

 

 

 

409

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

0.021

0.005

0.043

0

 

 

 

 

 

410

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0.021

0.014

0.014

0

 

 

 

 

 

411

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

0.020

0.037

0.043

0

 

 

 

4

 

412

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

0.020

0.006

0.082

0

 

 

 

38

 

413

Beet greens, raw

22

2.20

0.13

4.33

3.7

0.020

0.026

0.046

0

 

 

 

21

 

414

Raspberries, raw

52

1.20

0.65

11.94

6.5

0.019

0.064

0.375

0

 

 

 

 

 

415

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

0.019

0.030

0.184

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

416

Peaches, raw

39

0.91

0.25

9.54

1.5

0.019

0.067

0.086

0

 

 

 

10

 

417

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

40

0.90

0.09

10.49

1.97

0.019

0.007

0.038

0

 

 

 

 

 

418

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

0.018

0.006

0.074

0

 

 

 

10

 

419

Plums, raw

46

0.70

0.28

11.42

1.4

0.017

0.134

0.044

0

 

 

 

 

 

420

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

0.017

0.028

0.088

0

 

 

 

 

 

421

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

0.017

0.030

0.031

0

 

 

 

24

 

422

Shallots, raw

72

2.50

0.10

 

 

0.017

0.014

0.039

0

 

 

 

5

 

423

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

14

0.40

0.20

3.04

1.0

0.016

0.037

0.088

0

 

 

 

 

 

424

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0.016

0.037

0.087

0

 

 

 

 

 

425

Watermelon, raw

30

0.61

0.15

7.55

0.4

0.016

0.037

0.050

0

 

 

 

2

 

426

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

12

1.40

0.06

2.14

0.8

0.016

0.008

0.020

0

 

 

 

 

 

427

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

0.015

0.138

0.057

0

 

 

 

 

 

428

Strawberries, raw

32

0.67

0.30

7.68

2.0

0.015

0.043

0.155

0

 

 

 

12

 

429

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

0.014

0.275

0.040

0

3

0

2

5

 

430

Blackberries, raw

43

1.39

0.49

9.61

5.3

0.014

0.047

0.280

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

431

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0.014

0.013

0.024

0

 

 

 

 

 

432

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0.014

0.002

0.042

0

 

 

 

 

 

433

Abiyuch, raw

69

1.50

0.10

17.60

5.3

0.014

 

 

 

 

 

 

 

 

434

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

0.013

0.002

0.003

0

 

 

 

 

 

435

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

0.013

0.007

0.049

0

 

 

 

 

 

436

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

0.012

0.110

0.046

0

 

 

 

 

 

437

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0.012

0.049

0.055

0

 

 

 

 

 

438

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

24

1.80

0.09

5.41

2.8

0.012

0.007

0.043

0

 

 

 

 

 

439

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

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

20

1.88

0.08

4.13

2.1

0.012

0.016

0.028

0

 

 

 

 

 

440

Cranberries, raw

46

0.39

0.13

12.2

4.6

0.011

0.018

0.055

0

 

 

 

 

 

441

Turnips, raw

28

0.90

0.10

6.43

1.8

0.011

0.006

0.053

0

 

 

 

7

 

442

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

29

1.51

0.09

6.94

2.6

0.011

0.007

0.043

0

 

 

 

 

 

443

Mustard greens, raw

26

2.7

0.20

4.90

3.3

0.010

0.092

0.038

0

 

 

 

 

 

444

Quinces, raw

57

0.40

0.10

15.30

1.9

0.010

0.036

0.050

 

 

 

 

 

 

445

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0.008

0.005

0.042

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

446

Pears, raw

58

0.38

0.12

15.46

3.1

0.006

0.026

0.029

0

 

 

 

8

 

447

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0.006

0.003

0.010

0

 

 

 

 

 

448

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0.005

0.005

0.003

0

 

 

 

 

 

449

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

0.000

0.019

0.023

0

 

 

 

10

 

450

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

0.000

0.004

0.001

0

 

 

 

 

 

451

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

 

 

 

121

 

 

 

 

 

452

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

 

 

 

83

 

 

 

 

 

453

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

 

 

 

0

 

 

 

 

 

454

Quinoa, cooked

120

4.40

1.92

21.30

2.8

 

 

 

0

 

 

 

 

 

455

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

1.69

33.62

20.0

 

 

 

 

 

 

 

 

 

456

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

 

 

 

457

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

 

 

 

0

 

 

 

 

 

458

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

 

 

 

0

 

 

 

 

 

459

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

 

 

 

 

 

 

 

 

 

460

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

 

 

 

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

461

Spelt, cooked

127

5.50

0.85

26.44

3.9

 

 

 

0

 

 

 

 

 

462

Feijoa, raw

49

1.24

0.78

10.63

 

 

 

 

0

 

 

 

 

 

463

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

 

 

 

 

 

 

 

 

 

464

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

 

 

 

0

 

 

 

 

 

465

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

30

5.30

0.69

3.29

 

 

 

 

0

 

 

 

 

 

466

Roselle, raw

49

0.96

0.64

11.31

 

 

 

 

0

 

 

 

 

 

467

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

 

 

 

0

 

 

 

 

 

468

Cherimoya, raw

74

1.65

0.62

17.70

2.3

 

 

 

0

 

 

 

 

 

469

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

 

 

 

0

 

 

 

 

 

470

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

 

 

 

0

 

 

 

 

 

471

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

 

 

 

0

 

 

 

 

 

472

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

0

 

 

 

 

 

473

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

 

 

 

 

 

 

 

 

 

474

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

 

 

 

0

 

 

 

 

 

475

Rose-apples, raw

25

0.60

0.30

5.70

 

 

 

 

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

476

Arrowhead, raw

99

5.33

0.29

20.23

 

 

 

 

0

 

 

 

 

 

477

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

 

 

 

 

 

 

 

 

 

478

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

 

 

 

0

 

 

 

 

 

479

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

 

 

 

 

 

 

 

 

 

480

Oheloberries, raw

280

0.38

0.22

6.84

 

 

 

 

0

 

 

 

 

 

481

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

 

 

 

 

 

 

 

 

 

482

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

 

 

 

0

 

 

 

 

 

483

Jujube, raw

79

1.20

0.20

20.23

 

 

 

 

0

 

 

 

 

 

484

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

 

 

 

 

 

 

 

 

 

485

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

 

 

 

 

 

 

 

 

 

486

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

 

 

 

0

 

 

 

 

 

487

Dates, medjool

277

1.81

0.15

74.97

6.7

 

 

 

 

 

 

 

 

 

488

Clementines, raw

47

0.85

0.15

12.02

1.7

 

 

 

 

 

 

 

 

 

489

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

 

 

 

 

 

 

 

 

 

490

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

 

 

 

 

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols mg

 

491

Purslane, raw

16

1.30

0.10

 

 

 

 

 

0

 

 

 

 

 

492

Longans, raw

60

1.31

0.10

15.14

1.1

 

 

 

0

 

 

 

 

 

493

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

 

 

 

 

 

 

 

 

 

494

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

 

 

 

0

 

 

 

 

 

495

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

 

 

 

0

 

 

 

 

 

496

Sesbania flower, raw

27

1.28

0.04

6.73

 

 

 

 

0

 

 

 

 

 

497

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

 

 

 

0

 

 

 

 

 

498

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

 

 

 

0

 

 

 

 

 

 

Food

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

Stigmasterol mg

Campesterol mg

Beta-sitosterol mg

Phytoserols 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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