The Ultimate Nutrition Tables!

Folic Acid

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

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

1

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0.167

0.016

1.835

0.411

0.050

58

56

 

 

0.00

0

 

2

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0.163

0.013

1.476

0.390

0.093

58

55

2.1

0.3

0.00

0

 

3

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

0.020

0.020

0.170

0.110

0.058

22

22

 

 

 

 

 

4

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

0.887

0.235

2.158

1.556

0.371

658

0

 

 

0.00

0

 

5

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

0.562

0.091

2.800

1.535

0.366

649

0

 

 

0.00

0

 

6

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

0.621

0.233

2.251

1.910

0.382

625

0

97.9

 

0.00

0

 

7

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

0.455

0.220

2.630

1.471

0.351

622

0

 

 

0.00

0

 

8

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

335

23.03

1.23

60.05

24.7

0.747

0.213

1.455

0.748

0.309

604

0

 

 

0.00

0

 

9

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

364

19.30

6.04

60.65

17.4

0.477

0.212

1.541

1.588

0.535

557

0

95.2

 

0.00

0

 

10

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0.653

0.237

1.955

1.098

0.447

482

0

 

 

0.00

0

 

11

Lentils, raw

353

25.80

1.06

60.08

30.5

0.873

0.211

2.605

2.140

0.540

479

0

96.4

 

0.00

0

 

12

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

0.643

0.187

2.965

1.266

0.283

456

0

 

 

0.00

0

 

13

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0.900

0.193

1.955

0.899

0.286

444

0

66.4

 

0.00

0

 

14

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

0

 

15

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

16

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0.535

0.221

2.083

0.789

0.401

399

0

 

 

0.00

0

 

17

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0.690

0.330

2.430

0.734

0.442

389

0

 

 

0.00

0

 

18

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0.437

0.146

0.479

0.732

0.318

388

0

66.2

 

0.00

0

 

19

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0.743

0.207

1.342

0.729

0.439

386

0

 

 

0.00

0

 

20

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

0.640

0.220

2.190

0.750

0.357

355

0

 

 

0.00

0

 

21

Arrowroot, raw

65

4.24

0.20

13.39

1.3

0.143

0.059

1.693

0.292

0.266

338

0

 

 

0.00

0

 

22

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

0.514

0.428

1.000

 

1.740

307

0

 

 

0.00

0

 

23

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

0.754

0.336

5.720

 

2.690

274

0

43.6

 

0.00

0

 

24

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

0.251

1.339

8.950

 

2.410

274

0

 

 

0.00

0

 

25

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

0.289

0.316

4.120

 

1.190

274

0

43.6

 

0.00

0

 

26

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

0.380

0.680

5.400

 

0.930

274

0

 

 

0.00

0

 

27

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

0.513

0.399

4.940

 

0.550

274

0

43.6

 

0.00

0

 

28

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

0.726

0.215

2.889

1.758

0.174

274

0

95.5

 

0.00

0

 

29

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0.640

0.135

12.066

1.767

0.348

240

0

52.5

0.6

0.00

0

 

30

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

0.177

0.528

4.640

0.921

1.044

237

0

32.3

9.8

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

31

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

582

19.33

49.80

24.07

11.1

0.106

0.246

7.042

7.042

0.804

237

0

55.1

 

0.00

0

 

32

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

0.750

0.255

3.000

0.456

0.782

233

0

 

 

0.00

0

 

33

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

1.480

0.355

8.335

1.130

1.345

227

0

55.1

35.4

0.00

0

 

34

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

0.273

0.254

1.447

0.906

0.281

216

0

 

 

0.00

0

 

35

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

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0.210

0.069

0.515

0.240

0.081

207

0

 

 

0.00

0

 

36

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

0.510

0.106

1.495

0.348

0.403

204

0

 

 

0.00

0

 

37

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

0.060

0.230

1.600

0.697

0.002

196

0

13.9

 

0.00

0

 

38

Turnip greens, raw

32

1.50

0.30

7.13

3.2

0.070

0.100

0.600

0.380

0.263

194

0

 

 

0.00

0

 

39

Spinach, raw

23

2.86

0.39

3.63

2.2

0.078

0.189

0.724

0.065

0.195

194

0

19.3

102.6

0.00

0

 

40

Mustard greens, raw

26

2.7

0.20

4.90

3.3

0.080

0.110

0.800

0.210

0.180

187

0

0.4

 

0.00

0

 

41

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

0.360

0.318

1.520

0.772

0.487

184

0

70.2

630.4

0.00

0

 

42

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

0.015

0.466

0.593

0.176

0.069

182

0

12.9

 

0.00

0

 

43

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

0.015

0.466

0.593

0.176

0.069

182

0

12.9

 

0.00

0

 

44

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

0.009

0.421

2.005

 

1.740

180

0

 

 

0.00

0

 

45

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

0.050

0.150

0.470

0.642

0.002

180

0

12.8

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

46

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

0.400

0.170

2.200

0.680

0.068

173

0

45.8

 

0.00

0

 

47

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

143

9.01

0.65

26.22

9.0

0.193

0.062

0.318

0.210

0.229

172

0

35.3

0.1

0.00

0

 

48

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

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

0.116

0.063

0.526

0.286

0.139

172

0

42.8

 

0.00

0

 

49

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

149

9.06

0.49

27.91

5.3

0.257

0.063

0.570

0.299

0.175

168

0

36.9

 

0.00

0

 

50

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

0.110

0.145

1.450

0.151

0.067

168

0

 

 

0.00

0

 

51

Collards, raw

30

2.45

0.42

5.69

3.6

0.054

0.130

0.742

0.267

0.165

166

0

23.20

0.4

0.00

0

 

52

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

0.805

0.261

4.733

0.810

0.397

162

0

122.7

1.9

0.00

0

 

53

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

1.163

0.415

2.284

4.030

1.170

160

0

 

 

0.00

0

 

54

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

0.068

0.093

0.678

0.178

0.153

159

0

 

 

0.00

0

 

55

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

0.253

0.281

3.467

 

1.150

154

0

64.2

28.8

0.00

0

 

56

Parsley, raw

36

2.97

0.79

6.33

3.3

0.086

0.098

1.313

0.400

0.090

152

0

12.8

 

0.00

0

 

57

Dill weed, fresh

43

3.46

1.12

7.02

2.1

0.058

0.296

1.570

0.397

0.185

150

0

 

 

0.00

0

 

58

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

132

8.86

0.54

23.71

 

0.244

0.059

0.505

0.242

0.069

149

0

 

 

0.00

0

 

59

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

0.133

0.290

2.249

0.225

0.104

148

0

 

 

0.00

0

 

60

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

0.098

0.446

1.470

0.521

0.159

146

0

10.4

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

61

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

118

8.29

0.45

21.09

3.8

0.212

0.064

0.551

0.398

0.095

146

0

 

 

0.00

0

 

62

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0.438

0.098

13.525

1.395

0.256

145

0

55.3

 

0.00

0

 

63

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

0.225

0.155

3.088

1.029

0.265

144

0

 

 

0.00

0

 

64

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

0.124

0.023

0.668

0.391

0.093

143

0

 

 

0.00

0

 

65

Endive, raw

17

1.25

0.20

3.35

3.1

0.080

0.075

0.400

0.900

0.020

142

0

16.8

 

0.00

0

 

66

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

140

8.23

0.62

26.05

10.5

0.237

0.066

0.649

0.266

0.138

140

0

44.7

0.1

0.00

 

 

67

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

142

8.97

0.64

25.81

10.4

0.236

0.059

0.272

0.251

0.127

137

0

 

 

0.00

0

 

68

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

0.072

0.067

0.313

0.142

0.074

136

0

9.9

0.1

0.00

0

 

69

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

salt (Beans,)

127

8.67

0.50

22.80

6.4

0.160

0.058

0.578

0.220

0.120

130

0

30.5

0.1

0.00

0

 

70

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

30

5.30

0.69

3.29

 

0.181

0.362

1.110

0.063

0.803

128

0

 

 

0.00

0

 

71

Taro leaves, raw

42

4.98

0.74

6.70

3.7

0.209

0.456

1.513

0.084

0.146

126

0

12.8

 

0.00

0

 

72

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

128

7.52

0.10

24.77

7.3

0.115

0.064

0.717

0.430

0.096

121

0

 

 

0.00

0

 

73

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

0.045

0.072

0.411

0.274

0.180

118

0

0.3

 

0.00

0

 

74

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

631

20.45

61.21

11.73

11.6

0.699

0.090

5.800

0.290

0.400

115

0

25.6

0.4

0.00

0

 

75

Peppermint, fresh

70

3.75

0.94

14.89

8.0

0.082

0.266

1.706

0.338

0.129

114

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

76

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

0.304

0.371

0.877

0.925

0.684

113

0

 

 

0.00

0

 

77

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

0.643

0.113

1.800

0.918

0.563

113

0

45.6

0.4

0.00

0

 

78

Chicory greens, raw

23

1.70

0.30

4.70

4.0

0.060

0.100

0.500

1.159

0.105

110

0

12.8

 

0.00

0

 

79

Beets, raw

 

43

1.61

0.17

9.56

2.8

0.031

0.040

0.334

0.155

0.067

109

0

6.0

128.7

0.00

0

 

80

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

0.645

1.743

15.320

1.780

4.020

106

0

51.5

7.1

0.00

0

 

81

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

0.328

0.919

8.701

 

2.450

106

0

51.5

 

0.00

0

 

82

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

0.078

0.175

0.948

0.250

0.158

105

0

 

 

0.00

0

 

83

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

salt

110

7.60

0.40

19.65

5.4

0.097

0.089

0.711

0.157

0.072

104

0

30.6

 

0.00

0

 

84

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

salt

110

7.60

0.40

19.65

5.4

0.097

0.089

0.711

0.157

0.072

104

0

30.6

 

0.00

0

 

85

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0.158

0.059

0.681

0.266

0.117

102

0

 

 

0.00

0

 

86

Sesbania flower, raw

27

1.28

0.04

6.73

 

0.083

0.081

0.430

 

 

102

0

 

 

0.00

0

 

87

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

0.349

0.794

7.893

 

3.670

100

0

66.5

2.7

0.00

0

 

88

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

0.228

0.128

1.128

0.578

0.190

100

0

 

 

0.00

0

 

89

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

0.341

0.150

1.125

0.570

0.537

98

0

39.2

0.3

0.00

0

 

90

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

0.791

0.247

4.515

0.050

0.790

97

0

25.6

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

91

Arugula, raw

25

2.58

0.66

3.65

1.6

0.044

0.086

0.305

0.437

0.073

97

0

15.3

0.1

0.00

0

 

92

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

318

12.14

4.60

58.26

 

0.191

0.423

16.825

0.997

0.778

95

0

 

 

0.00

0

 

93

Wild rice, raw

357

14.73

1.08

74.90

6.2

0.115

0.262

6.733

1.074

0.391

95

0

35.0

 

0.00

0

 

94

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

0.102

0.103

2.853

0.733

0.285

95

0

 

 

0.00

0

 

95

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

0.115

0.267

1.460

 

1.010

93

0

 

 

0.00

0

 

96

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

0.115

0.267

1.458

 

0.590

93

0

37.4

1.4

0.00

0

 

97

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

0.040

0.106

0.575

0.218

0.128

93

0

31.8

0.1

0.00

0

 

98

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0.025

0.029

0.470

0.249

0.076

93

0

9.2

 

0.00

0

 

99

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

204

28.62

8.23

1.92

0.0

0.277

0.949

2.192

1.154

0.185

92

0

 

 

11.54

479

 

100

Avocados, raw, California

167

1.96

15.41

8.64

6.8

0.075

0.143

1.912

1.463

0.287

89

0

14.2

0.7

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

101

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

646

15.03

62.40

17.60

9.4

0.338

0.123

2.050

0.923

0.620

88

0

 

 

0.00

0

 

102

Okra, raw

31

2.00

0.10

7.03

3.2

0.200

0.060

1.000

0.245

0.215

88

0

12.3

 

0.00

0

 

103

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

0.112

0.118

1.827

0.715

0.528

87

0

 

 

0.00

0

 

104

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

1.644

0.161

3.080

0.985

0.473

87

0

78.7

3.1

0.00

0

 

105

Millet, raw

378

11.02

4.22

72.85

8.5

0.421

0.290

4.720

0.848

0.384

85

0

 

 

0.00

0

 

106

Amaranth leaves, raw

23

2.46

0.33

4.02

 

0.027

0.158

0.658

0.064

0.192

85

0

 

 

0.00

0

 

107

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0.005

0.022

0.055

0.302

0.032

85

0

6.0

 

0.00

0

 

108

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0.116

0.200

0.923

1.457

0.591

82

0

69.8

67.6

0.00

0

 

109

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0.854

0.100

0.896

0.324

0.247

82

0

8.8

0.9

0.00

0

 

110

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

144

9.16

1.08

25.27

10.4

0.187

0.103

0.708

0.229

0.129

81

0

 

 

0.00

0

 

111

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

139

9.73

0.35

25.09

6.3

0.118

0.046

0.140

0.229

0.093

81

0

35.1

 

0.00

0

 

112

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

0.156

0.404

0.200

1.862

0.250

80

0

263.4

 

5.40

884

 

113

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

0.070

0.030

0.300

0.187

0.190

80

0

12.3

0.5

0.00

0

 

114

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

0.240

0.740

1.800

1.000

0.160

80

0

335.4

 

10.00

374

 

115

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

0.205

0.053

1.092

0.743

0.105

80

0

41.2

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

116

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

0.027

0.040

0.331

0.145

0.067

80

0

6.3

 

0.00

0

 

117

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

0.543

0.381

7.890

 

0.430

76

0

122.7

1.9

0.00

0

 

118

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

0.147

0.382

0.189

1.759

0.236

76

0

263.4

 

5.10

852

 

119

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

0.312

0.448

1.350

 

0.160

76

0

 

 

0.00

0

 

120

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

0.346

0.057

1.299

 

0.160

76

0

8.8

 

0.00

0

 

121

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

129

7.05

0.76

24.02

9.4

0.130

0.062

0.546

0.222

0.105

75

0

 

 

0.00

0

 

122

Triticale

336

13.05

2.09

72.13

 

0.416

0.134

1.430

1.323

0.138

73

0

 

 

0.00

0

 

123

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

0.041

0.063

0.433

0.120

0.098

73

0

0.3

0.2

0.00

0

 

124

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

 

13

1.35

0.22

2.23

1.1

0.057

0.062

0.357

0.150

0.082

73

0

8.4

0.1

0.00

0

 

125

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

0.040

0.040

0.400

0.212

0.043

72

0

 

 

0.00

0

 

126

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

0.065

0.119

0.638

0.535

0.159

71

0

 

 

0.00

0

 

127

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

0.065

0.119

0.638

0.535

0.159

71

0

 

 

0.00

0

 

128

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

0.110

0.470

0.024

1.889

0.131

71

0

 

 

1.69

933

 

129

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

574

15.31

46.35

32.69

3.0

0.200

0.200

1.400

1.217

0.256

69

0

61.0

 

0.00

0

 

130

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

0.160

0.180

0.800

0.555

0.410

68

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

131

Basil, fresh

23

3.15

0.64

2.65

1.6

0.034

0.076

0.902

0.209

0.155

68

0

11.4

0.4

0.00

0

 

132

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

0.072

0.066

1.046

0.338

0.116

68

0

34.4

0.2

0.00

0

 

133

Parsnips, raw

75

1.20

0.30

17.99

4.9

0.090

0.050

0.700

0.600

0.090

67

0

 

 

0.00

0

 

134

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

0.383

0.148

1.045

0.633

0.560

66

0

 

 

0.00

0

 

135

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

0.055

0.055

0.880

1.103

0.403

66

0

 

 

0.00

0

 

136

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

0.040

0.070

0.500

0.088

0.194

66

0

6.4

0.3

0.00

0

 

137

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

0.130

0.790

0.150

1.761

0.150

66

0

263.4

 

1.58

844

 

138

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

0.140

0.100

0.900

0.059

0.113

66

0

 

 

0.00

0

 

139

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

61

1.50

0.30

14.15

1.8

0.060

0.030

0.400

0.140

0.233

64

0

9.5

 

0.00

0

 

140

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

32

1.83

0.19

7.34

2.6

0.055

0.080

0.525

0.075

0.061

64

0

5.7

 

0.00

0

 

141

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

0.238

0.168

1.179

0.509

0.376

62

0

 

 

0.00

0

 

142

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

0.067

0.162

1.114

0.570

0.149

62

0

12.8

 

0.00

0

 

143

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

0.139

0.090

0.745

0.309

0.219

61

0

19.1

0.8

0.00

0

 

144

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

0.913

0.093

0.519

0.479

0.115

60

0

 

 

0.00

0

 

145

Radicchio, raw

23

1.43

0.25

4.48

0.9

0.016

0.028

0.255

0.269

0.057

60

0

10.9

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

146

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

0.042

0.075

0.690

 

 

59

0

 

 

0.00

0

 

147

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

0.273

0.153

4.987

0.750

0.143

58

0

63.0

 

0.00

0

 

148

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

1.243

0.223

4.370

0.210

0.111

58

0

 

 

0.00

0

 

149

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0.083

0.051

0.724

0.588

0.093

58

0

27.0

 

0.00

0

 

150

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

0.190

0.145

3.550

0.346

0.089

58

0

 

 

0.00

0

 

151

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

0.322

0.366

1.640

 

0.600

57

0

 

 

0.00

0

 

152

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

0.080

0.102

0.734

0.696

0.222

57

0

57.1

 

0.00

0

 

153

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0.050

0.060

0.507

0.667

0.184

57

0

44.3

 

0.00

0

 

154

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

574

29.84

49.05

14.71

6.5

0.070

0.150

4.430

0.570

0.100

57

0

63.0

1.5

0.00

0

 

155

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

freshly harvest, raw

24

1.21

0.18

5.37

2.3

0.050

0.030

0.300

0.140

0.095

57

0

 

 

0.00

0

 

156

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0.048

0.043

0.250

 

 

57

0

 

 

0.00

0

 

157

Oats

389

16.89

6.90

66.27

10.6

0.763

0.139

0.961

1.349

0.119

56

0

 

 

0.00

0

 

158

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

0.220

0.090

6.000

0.160

0.328

54

0

 

 

0.00

0

 

159

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

0.079

0.055

1.092

0.205

0.517

53

0

 

 

0.00

0

 

160

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

0.482

0.301

0.438

0.877

0.320

53

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

161

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

0.088

0.403

0.956

1.060

0.159

53

0

247.5

8.2

56.40

439

 

162

Asparagus, raw

20

2.20

0.12

3.88

2.1

0.143

0.141

0.978

0.274

0.091

52

0

16.0

0.6

0.00

0

 

163

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

0.179

0.162

5.903

1.067

0.081

52

0

47.7

1.4

0.00

0

 

164

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

0.870

0.160

1.300

0.520

1.700

51

0

 

 

0.00

0

 

165

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

571

21.35

45.97

27.65

10.3

0.840

0.158

1.425

0.513

1.274

50

0

71.4

0.8

0.00

0

 

166

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

0.190

0.620

0.120

3.500

0.320

50

0

490.9

 

20.00

588

 

167

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

0.211

1.014

3.385

0.469

0.143

50

0

52.1

0.5

0.00

0

 

168

Guavas, common, raw

68

2.55

0.95

14.32

5.4

0.067

0.040

1.084

0.451

0.110

49

0

7.6

 

0.00

0

 

169

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

0.144

0.057

1.117

0.228

0.508

47

0

7.5

 

0.00

0

 

170

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

0.344

0.163

1.500

0.206

0.283

47

0

 

 

0.00

0

 

171

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

0.069

0.478

0.070

1.438

0.143

47

0

251.1

0.6

1.29

423

 

172

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

without salt

33

4.83

0.58

4.72

 

0.362

0.273

3.024

0.381

0.093

47

0

 

 

0.00

0

 

173

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

0.054

0.085

0.979

0.317

0.291

46

0

5.6

0.1

0.00

0

 

174

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

0.110

0.123

0.548

0.381

0.281

46

0

 

 

0.00

0

 

175

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

0.132

0.055

0.871

0.213

0.187

46

0

9.3

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

176

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

24

1.80

0.09

5.41

2.8

0.051

0.020

0.024

0.159

0.152

46

0

 

 

0.00

0

 

177

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0.200

0.060

1.700

0.760

0.055

46

0

 

 

0.00

0

 

178

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0.364

0.113

6.843

1.068

0.230

45

0

 

 

0.00

0

 

179

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

0.066

0.513

0.064

1.398

0.121

44

0

225.3

0.6

1.11

424

 

180

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

0.053

0.074

0.620

0.794

0.120

44

0

 

 

 

0

 

181

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0.224

0.271

5.135

1.233

0.353

42

0

54.2

2.6

0.00

0

 

182

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0.107

0.110

0.412

 

0.123

42

0

 

 

0.00

0

 

183

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

0.155

0.055

1.770

0.717

0.093

42

0

23.0

 

0.00

0

 

184

Wheat, soft white

340

10.69

1.99

75.36

12.7

0.410

0.107

4.766

0.850

0.378

41

0

 

 

0.00

0

 

185

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0.394

0.096

4.800

0.850

0.272

41

0

 

 

0.00

0

 

186

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

salt

 

12

1.56

0.16

1.78

1.0

0.032

0.063

0.428

0.079

0.166

41

0

12.1

0.2

0.00

0

 

187

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

0.018

0.032

0.310

 

0.050

41

0

13.4

 

0.00

0

 

188

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

0.257

0.660

2.220

0.125

1.200

40

0

 

 

0.00

0

 

189

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

0.867

0.131

0.907

1.746

0.192

40

0

 

 

0.00

0

 

190

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0.152

0.233

5.140

 

1.800

39

0

49.2

9.7

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

191

Rye

338

10.34

1.63

75.86

15.1

0.316

0.251

4.270

1.456

0.294

38

0

30.4

146.1

0.00

0

 

192

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0.225

0.155

3.087

0.947

0.265

38

0

 

 

0.00

0

 

193

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

0.148

0.104

0.731

0.316

0.233

38

0

 

 

0.00

0

 

194

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

0.070

0.080

0.375

0.134

0.090

38

0

13.4

0.2

0.00

0

 

195

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0.067

0.053

0.293

0.377

0.075

38

0

7.6

 

0.00

0

 

196

Feijoa, raw

49

1.24

0.78

10.63

 

0.008

0.032

0.289

0.228

0.050

38

0

 

 

0.00

0

 

197

Papayas, raw

39

0.61

0.14

9.81

1.8

0.027

0.032

0.338

0.218

0.019

38

0

6.1

 

0.00

0

 

198

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

0.084

0.105

0.752

0.094

0.074

37

0

15.3

0.1

0.00

0

 

199

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

0.084

0.105

0.752

0.094

0.074

37

0

 

 

0.00

0

 

200

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

0.062

0.027

0.160

0.145

0.042

37

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

201

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

0.101

0.063

2.860

 

0.210

36

0

 

 

0.00

0

 

202

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

0.094

0.128

0.920

0.042

0.207

36

0

 

 

0.00

0

 

203

Celery, raw

16

0.69

0.17

2.97

1.6

0.021

0.057

0.320

0.246

0.074

36

0

6.1

0.1

0.00

0

 

204

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

0.076

0.126

0.481

0.563

0.034

36

0

14.4

0.4

0.00

0

 

205

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

231

25.72

13.38

0.00

0.0

0.044

0.154

10.045

0.865

0.462

35

0

 

 

2.87

85

 

206

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

38

5.31

0.66

3.21

 

0.086

0.072

0.652

0.041

0.082

35

0

 

 

0.00

0

 

207

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

0.050

0.080

0.500

0.126

0.081

35

0

 

 

0.00

0

 

208

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

0.021

0.053

0.672

0.931

0.078

35

0

 

 

0.00

0

 

209

Shallots, raw

72

2.50

0.10

 

 

0.060

0.020

0.200

0.290

0.345

34

0

 

 

 

0

 

210

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

0.217

0.103

1.474

0.247

0.204

34

0

40.0

 

0.00

0

 

211

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

0.364

0.227

4.387

0.313

0.094

34

0

55.8

0.4

0.00

0

 

212

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

0.068

0.051

0.425

0.261

0.079

34

0

84

0.1

0.00

0

 

213

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

597

22.09

52.83

19.29

11.8

0.074

0.859

3.850

0.229

0.126

33

0

52.1

 

0.00

0

 

214

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

0.067

0.414

0.597

0.265

0.026

33

0

 

 

0.00

 

 

215

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

0.057

0.130

0.470

1.660

0.583

31

0

32.1

0.5

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

216

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

0.160

0.440

1.200

0.092

0.274

30

0

 

 

0.00

0

 

217

Buckwheat

343

13.25

3.40

71.50

10.0

0.101

0.425

7.020

1.233

0.210

30

0

 

 

0.00

0

 

218

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

0.061

0.038

0.248

0.174

0.112

30

0

20.3

0.3

0.00

0

 

219

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

0.070

0.030

0.600

0.102

0.109

30

0

 

 

0.00

0

 

220

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0.041

0.047

1.179

0.110

0.056

30

0

 

 

0.00

0

 

221

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

182

25.44

8.13

0.00

0.0

0.275

0.487

10.077

1.920

0.944

29

0

 

 

3.05

71

 

222

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

0.081

0.054

1.242

0.265

0.357

29

0

7.4

 

0.00

0

 

223

Kale, raw

50

3.30

0.70

10.01

2.0

0.110

0.130

1.000

0.091

0.271

29

0

 

 

0.00

0

 

224

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

0.048

0.142

0.487

0.155

0.218

29

0

6.7

 

0.00

0

 

225

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

148

25.55

1.95

5.13

0.0

0.150

0.426

3.354

0.680

0.110

29

0

 

 

98.89

67

 

226

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

0.046

0.034

0.593

0.186

0.060

29

0

 

 

0.00

0

 

227

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0.146

0.242

6.585

0.270

0.056

29

0

 

 

0.00

0

 

228

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

without salt (Beans,)

22

1.86

0.32

4.10

 

0.067

0.059

0.725

0.235

0.054

29

0

 

 

0.00

0

 

229

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

0.041

0.025

0.123

0.091

0.042

29

0

6.7

0.1

0.00

0

 

230

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

0.070

0.060

1.300

0.076

0.227

28

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

231

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

0.171

0.040

0.429

0.228

0.168

28

0

 

 

0.00

0

 

232

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

15

1.14

0.36

2.69

1.0

0.035

0.024

0.510

0.288

0.080

28

0

9.4

0.3

0.00

0

 

233

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0.020

0.020

0.200

0.138

0.046

28

0

7.3

0.1

0.00

0

 

234

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

0.190

0.260

0.806

0.084

0.251

27

0

35.3

 

0.00

0

 

235

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

0.100

0.020

1.200

0.400

0.154

27

0

 

 

0.00

0

 

236

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

0.030

0.036

0.556

0.401

0.105

27

0

7.5

0.1

0.00

0

 

237

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

0.010

0.032

0.640

0.232

0.047

27

0

 

 

0.00

0

 

238

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

salt

123

6.81

0.32

23.64

5.3

0.140

0.096

1.040

0.257

0.193

26

0

44.1

 

0.00

0

 

239

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

0.028

0.025

0.890

0.168

0.168

26

0

 

 

0.00

0

 

240

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0.052

0.087

1.287

0.154

0.135

26

0

10.2

 

0.00

0

 

241

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

0.066

0.020

0.540

0.300

0.054

26

0

12.1

 

0.00

0

 

242

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

0.423

0.058

1.062

0.864

0.417

25

0

 

 

0.00

0

 

243

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

0.068

0.136

0.850

0.042

0.196

25

0

21.0

 

0.00

0

 

244

Radishes, raw

16

0.68

0.10

3.40

1.6

0.012

0.039

0.254

0.165

0.071

25

0

6.5

0.1

0.00

0

 

245

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

0.027

0.025

0.341

0.183

0.063

25

0

7.8

0.5

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

246

Blackberries, raw

43

1.39

0.49

9.61

5.3

0.020

0.026

0.646

0.276

0.030

25

0

8.5

0.3

0.00

0

 

247

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

29

1.51

0.09

6.94

2.6

0.071

0.060

0.382

0.154

0.225

24

0

21.4

0.1

0.00

0

 

248

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

0.045

0.094

0.451

0.204

0.163

24

0

9.5

 

0.00

0

 

249

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

without salt

31

0.81

0.20

7.62

1.0

0.026

0.020

0.200

0.072

0.113

24

0

 

 

0.00

0

 

250

Clementines, raw

47

0.85

0.15

12.02

1.7

0.086

0.030

0.636

0.151

0.075

24

0

14.0

0.1

 

 

 

251

Strawberries, raw

32

0.67

0.30

7.68

2.0

0.024

0.022

0.386

0.125

0.047

24

0

5.7

0.2

0.00

0

 

252

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

salt

60

5.27

0.93

11.15

2.0

0.222

0.509

1.995

0.102

0.929

23

0

21.0

 

0.00

0

 

253

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

0.072

0.086

1.244

0.201

0.506

23

0

10.9

 

0.00

0

 

254

Yam, raw

118

1.53

0.17

27.88

4.1

0.112

0.032

0.552

0.314

0.293

23

0

16.5

 

0.00

0

 

255

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

0.090

0.090

0.950

0.061

0.278

23

0

11.1

 

0.00

0

 

256

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

0.191

0.114

4.604

0.282

0.260

23

0

37.8

 

0.00

0

 

257

Chicory roots, raw

73

1.40

0.20

17.51

 

0.040

0.030

0.400

0.323

0.241

23

0

 

 

0.00

0

 

258

Burdock root, raw

72

1.53

0.15

17.34

3.3

0.010

0.030

0.300

0.321

0.240

23

0

11.7

0.2

0.00

0

 

259

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

1.130

0.136

1.610

1.237

0.155

23

0

 

 

0.00

0

 

260

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

330

3.63

34.68

6.65

2.2

0.030

0.000

0.890

0.261

0.047

23

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

261

Plantains, raw

122

1.30

0.37

31.89

2.3

0.052

0.054

0.686

0.260

0.299

22

0

13.5

 

0.00

0

 

262

Taro, raw

112

1.50

0.20

26.46

4.1

0.095

0.025

0.600

0.303

0.283

22

0

17.3

 

0.00

0

 

263

Pecans (1)

691

9.17

71.97

13.86

9.6

0.660

0.130

1.167

0.863

0.210

22

0

40.5

0.7

0.00

0

 

264

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0.617

0.035

0.295

0.184

0.101

22

0

28.8

0.4

0.00

0

 

265

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0.077

0.480

4.500

1.500

0.100

22

0

21.2

6.1

0.05

0

 

266

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

0.043

0.047

0.319

0.195

0.086

22

0

7.9

 

0.00

0

 

267

Eggplant, raw

24

1.01

0.19

5.70

3.4

0.039

0.037

0.649

0.281

0.084

22

0

6.9

 

0.00

0

 

268

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0.037

0.170

1.500

3.594

0.159

21

0

36.8

 

0.00

0

 

269

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

0.041

0.019

0.734

0.105

0.072

21

0

7.6

0.1

0.00

0

 

270

Raspberries, raw

52

1.20

0.65

11.94

6.5

0.032

0.038

0.598

0.329

0.055

21

0

12.3

0.8

0.00

0

 

271

Bananas, raw

89

1.09

0.33

22.84

2.6

0.031

0.073

0.665

0.334

0.367

20

0

9.8

0.1

0.00

0

 

272

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0.039

0.058

0.320

0.353

0.279

20

0

14.3

0.2

0.00

0

 

273

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

20

0.91

0.31

4.31

1.4

0.044

0.041

0.513

0.137

0.065

20

0

7.9

 

0.00

0

 

274

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

150

22.92

5.82

0.00

0.0

0.152

0.097

5.770

1.065

0.346

19

0

 

 

6.30

69

 

275

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

56

1.12

0.14

14.58

4.4

0.167

0.013

0.881

0.504

0.194

19

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

276

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0.052

0.066

1.274

0.589

0.165

19

0

6.3

0.4

0.00

0

 

277

Carrots, raw

41

0.93

0.24

9.58

2.8

0.066

0.058

0.983

0.273

0.138

19

0

8.8

0.4

0.00

0

 

278

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

40

0.90

0.09

10.49

1.97

0.072

0.017

0.969

0.359

0.124

19

0

 

 

0.00

0

 

279

Onions, raw

40

1.10

0.10

9.34

1.7

0.046

0.027

0.116

0.123

0.120

19

0

6.1

0.1

0.00

0

 

280

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

0.080

0.033

0.507

0.217

0.114

19

0

5.4

0.1

 

 

 

281

Millet, cooked

119

3.51

1.00

23.67

1.3

00.106

0.082

1.330

0.171

0.108

19

0

11.2

 

0.00

0

 

282

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

0.051

0.041

0.448

0.160

0.104

19

0

7.1

 

0.00

0

 

283

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

0.038

0.012

0.418

0.155

0.088

19

0

7.6

 

0.00

0

 

284

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0.083

0.471

5.950

1.600

0.074

19

0

32.8

11.5

0.00

0

 

285

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

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

0.227

0.447

5.570

1.345

0.557

18

0

 

 

2.83

86

 

286

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

0.131

0.114

0.743

0.203

0.274

18

0

 

 

0.00

0

 

287

Cherimoya, raw

74

1.65

0.62

17.70

2.3

0.091

0.119

0.574

0.237

0.212

18

0

 

 

0.00

0

 

288

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

0.064

0.069

0.418

0.147

0.209

18

0

17.1

0.1

0.00

0

 

289

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

72

8.25

1.90

4.80

0.0

0.085

0.080

1.675

0.225

0.096

18

0

 

 

27.80

49

 

290

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

0.032

0.054

0.205

0.133

0.049

18

0

13.2

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

291

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

0.146

0.192

5.769

0.865

0.346

17

0

 

 

1.83

83

 

292

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

0.140

0.070

2.100

0.870

0.219

17

0

 

 

1.47

84

 

293

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

0.140

0.010

0.700

0.400

0.154

17

0

 

 

0.00

0

 

294

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

146

24.18

4.73

0.00

0.0

0.087

0.090

1.522

0.865

0.138

17

0

 

 

2.31

87

 

295

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

0.125

0.059

0.543

0.075

0.102

17

0

 

 

0.00

0

 

296

Kumquats, raw

71

1.88

0.86

15.90

6.5

0.037

0.090

0.429

0.208

0.036

17

0

8.4

 

0.00

0

 

297

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

710

9.50

74.27

13.55

9.4

0.450

0.107

1.167

0.703

0.187

16

0

 

 

0.00

0

 

298

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

50

2.48

0.62

10.81

 

0.074

0.047

0.558

0.447

0.172

16

0

 

 

0.00

0

 

299

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

0.070

0.040

0.500

0.400

0.154

16

0

 

 

0.00

0

 

300

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0.083

0.062

2.063

0.135

0.115

16

0

13.4

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

301

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0.081

0.402

3.607

1.497

0.104

16

0

17.3

9.4

0.04

0

 

302

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

0.058

0.036

0.376

0.216

0.078

16

0

10.2

0.1

0.00

0

 

303

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

liquids (Beans,)

71

4.07

0.29

13.33

3.6

0.029

134

0.532

0.095

0.062

16

0

 

 

0.00

0

 

304

Pumpkin, raw

26

1.00

0.10

6.50

0.5

0.050

0.110

0.600

0.298

0.061

16

0

8.2

 

0.00

0

 

305

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

0.080

0.213

1.765

0.362

0.060

16

0

65.0

 

49.44

34

 

306

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

230

2.29

23.84

5.54

2.2

0.026

0.000

0.760

0.183

0.033

16

0

8.5

 

0.00

0

 

307

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

238

23.77

15.13

0.00

0.0

0.130

0.247

5.570

1.140

0.375

15

0

 

 

2.28

83

 

308

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

0.120

0.150

4.500

0.750

0.300

15

0

 

 

1.90

65

 

309

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

0.088

0.100

2.510

0.750

0.300

15

0

 

 

1.00

50

 

310

Dates, medjool

277

1.81

0.15

74.97

6.7

0.050

0.060

1.610

0.805

0.249

15

0

9.9

0.4

 

 

 

311

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

0.115

0.055

1.640

0.750

0.190

15

0

65.0

 

1.53

66

 

312

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

114

18.86

3.69

0.00

0.0

0.075

0.074

1.250

0.750

0.120

15

0

 

 

2.00

68

 

313

Beet greens, raw

22

2.20

0.13

4.33

3.7

0.100

0.220

0.400

0.250

0.106

15

0

0.4

 

0.00

0

 

314

Turnips, raw

28

0.90

0.10

6.43

1.8

0.040

0.030

0.400

0.200

0.090

15

0

11.1

 

0.00

0

 

315

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

0.037

0.09

0.594

0.089

0.080

15

0

6.7

0.1

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

316

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

140

26.69

2.94

0.00

0.0

0.069

0.091

7.123

0.380

0.397

14

0

 

 

1.37

41

 

317

Arrowhead, raw

99

5.33

0.29

20.23

 

0.170

0.073

1.650

0.599

0.260

14

0

 

 

0.00

0

 

318

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.110

0.113

0.883

0.226

0.200

14

0

 

 

0.00

0

 

319

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.110

0.113

0.883

0.226

0.200

14

0

 

 

0.00

0

 

320

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0.102

0.019

0.481

0.433

0.179

14

0

 

 

0.00

0

 

321

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

0.066

0.044

0.645

0.232

0.153

14

0

8.8

0.1

0.00

0

 

322

Mangos, raw

 

65

0.51

0.27

17.00

1.8

0.058

0.057

0.584

0.160

0.134

14

0

7.6

 

0.00

0

 

323

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0.095

0.490

3.800

1.500

0.110

14

0

22.1

11.1

0.10

0

 

324

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

0.030

0.110

0.400

 

0.108

14

0

 

 

0.00

0

 

325

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0.110

0.030

0.900

0.457

0.100

14

0

9.8

 

0.00

0

 

326

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

0.020

0.040

0.400

0.103

0.100

14

0

 

 

0.00

0

 

327

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

0.000

0.130

1.500

 

0.100

14

0

7.6

 

0.00

0

 

328

Litchis, raw

66

0.83

0.44

16.53

1.3

0.011

0.065

0.603

 

0.100

14

0

7.1

 

0.00

0

 

329

Loquats, raw

47

0.43

0.20

12.14

1.7

0.019

0.024

0.180

 

0.100

14

0

 

 

0.00

0

 

330

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

0.040

0.090

0.400

0.172

0.099

14

0

18.0

0.3

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

331

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

0.076

0.020

0.600

0.075

0.086

14

0

9.4

 

0.00

0

 

332

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0.030

0.020

0.300

0.184

0.075

14

0

 

 

0.00

0

 

333

Tamarinds, raw

239

2.80

0.60

62.50

5.1

0.428

0.152

1.938

0.143

0.066

14

0

8.6

 

0.00

0

 

334

Soursop, raw

66

1.00

0.30

16.84

3.3

0.070

0.050

0.900

0.253

0.059

14

0

7.6

 

0.00

0

 

335

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

0.031

0.025

0.037

0.240

0.051

14

0

5.7

0.1

0.00

0

 

336

Sapodilla, raw

830

0.44

1.10

19.96

5.3

0.000

0.020

0.200

0.252

0.037

14

0

 

 

0.00

0

 

337

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

0.020

0.060

0.400

0.309

0.009

14

0

 

 

0.00

0

 

338

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

139

23.45

4.30

0.00

0.0

0.075

0.140

7.950

0.810

0.568

13

0

72.0

 

5.00

55

 

339

Lotus root, raw

74

2.60

0.10

17.23

4.9

0.160

0.220

0.400

0.377

0.258

13

0

 

 

0.00

0

 

340

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

0.130

0.175

0.514

0.057

0.160

13

0

25.0

 

0.00

0

 

341

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

28

1.90

0.41

5.63

1.2

0.040

0.039

0.792

0.048

0.139

13

0

 

 

0.00

0

 

342

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

0.053

0.070

0.500

0.049

0.138

13

0

0.4

0.3

0.00

0

 

343

Borage, raw

21

1.80

0.70

3.06

 

0.060

0.150

0.900

0.041

0.084

13

0

 

 

0.00

0

 

344

Spelt, cooked

127

5.50

0.85

26.44

3.9

0.103

0.030

2.570

 

0.080

13

0

 

 

0.00

0

 

345

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

0.200

0.060

1.300

0.397

0.077

13

0

30.0

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

346

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

0.092

0.390

4.081

1.834

0.470

12

0

 

 

0.49

96

 

347

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

0.037

0.018

0.950

0.360

0.101

12

0

 

 

0.00

0

 

348

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0.120

0.030

2.747

 

0.083

12

0

 

 

0.00

0

 

349

Purslane, raw

16

1.30

0.10

 

 

0.047

0.112

0.480

0.036

0.073

12

0

12.8

 

0.00

0

 

350

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0.034

0.020

0.191

0.283

0.042

12

0

 

 

0.00

0

 

351

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

0.020

0.029

0.200

0.135

0.042

12

0

13.6

 

0.00

0

 

352

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

0.014

0.016

0.367

0.391

0.017

12

0

7.6

 

7.6

0

 

353

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

197

29.06

8.05

0.00

0.0

0.090

0.210

8.430

0.930

0.470

11

0

 

 

8.30

82

 

354

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

0.080

0.710

7.190

0.930

0.470

11

0

 

 

8.30

121

 

355

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

0.050

0.310

2.200

0.930

0.470

11

0

129.9

17.1

8.30

117

 

356

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0.590

0.520

4.680

 

0.470

11

0

115.4

15.2

8.30

97

 

357

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

273

25.38

18.21

0.00

0.0

0.051

0.181

4.537

0.682

0.336

11

0

77.8

10.1

2.90

82

 

358

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

1.195

0.162

2.473

0.758

0.275

11

0

 

 

0.00

0

 

359

Ginger root, raw

80

1.82

0.75

17.77

2.0

0.025

0.034

0.750

0.203

0.160

11

0

28.8

 

0.00

0

 

360

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

0.040

0.020

0.100

0.190

0.080

11

0

5.1

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

361

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

0.340

0.290

3.060

0.797

0.650

10

0

 

 

0.00

0

 

362

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

0.100

0.370

8.430

 

0.470

10

0

116.5

15.3

8.30

129

 

363

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

0.628

0.327

4.579

 

0.435

10

0

24.7

 

0.00

0

 

364

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

0.383

0.379

3.606

 

0.360

10

0

24.7

 

0.00

0

 

365

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

718

7.79

76.08

13.38

8.0

0.710

0.087

2.274

0.603

0.359

10

0

44.6

0.3

0.00

0

 

366

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

124

22.73

2.99

0.00

0.0

0.115

0.037

2.5558

0.865

0.346

10

0

 

 

4.41

103

 

367

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

0.109

0.240

1.142

 

0.340

10

0

11.3

8.9

0.00

0

 

368

Currants, zante, dried

283

4.08

0.27

74.08

6.8

0.160

0.142

1.615

0.045

0.296

10

0

10.6

 

0.00

0

 

369

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

0.260

0.470

5.100

1.500

0.250

10

0

65.0

8.4

0.40

89

 

370

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

0.418

0.284

2.807

 

0.250

10

0

 

 

0.00

0

 

371

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

0.057

0.028

0.480

0.099

0.244

10

0

5.5

0.1

0.00

0

 

372

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

0.210

0.072

1.907

0.765

0.116

10

0

 

 

2.23

58

 

373

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

105

18.47

2.85

0.00

0.0

0.227

0.067

2.385

0.910

0.106

10

0

 

 

2.90

72

 

374

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

0.020

0.020

0.200

0.032

0.096

10

0

 

 

0.00

0

 

375

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

0.100

0.095

1.380

0.185

0.062

10

0

65.0

 

19.46

53

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

376

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

0.067

0.233

2.010

0.500

0.050

10

0

 

 

16.00

0

 

377

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

147

10.62

5.84

14.94

 

0.295

0.129

0.830

0.156

0.047

10

0

 

 

0.00

0

 

378

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

12

1.40

0.06

2.14

0.8

0.030

0.070

0.220

0.143

0.032

10

0

7.8

 

0.00

0

 

379

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

131

26.83

1.80

0.00

0.0

0.030

0.250

6.290

0.170

0.460

9

0

 

 

1.75

61

 

380

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0.060

0.290

4.640

0.930

0.370

9

0

122.9

16.2

6.51

121

 

381

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

0.100

0.030

2.100

0.750

0.300

9

0

 

 

3.82

80

 

382

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

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

20

1.88

0.08

4.13

2.1

0.034

0.086

0.360

0.163

0.085

9

0

28.7

0.1

0.00

0

 

383

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0.027

0.023

0.299

0.142

0.067

9

0

8.7

 

0.00

0

 

384

Apricots, raw

 

48

1.40

0.39

11.12

2.0

0.030

0.040

0.600

0.240

0.054

9

0

2.8

 

0.00

0

 

385

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

0.222

0.342

1.196

0.325

0.034

9

0

 

 

0.00

0

 

386

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

 

9

0

 

 

 

73

 

387

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0.127

0.010

0.300

0.302

0.218

8

0

25.4

 

0.00

0

 

388

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0.015

0.031

0.232

0.084

0.163

8

0

7.6

 

0.00

0

 

389

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0.015

0.031

0.232

0.084

0.163

8

0

7.6

 

0.00

0

 

390

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

0.030

0.020

0.100

 

0.100

8

0

7.6

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

391

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

27

0.66

0.26

6.46

1.4

0.038

0.022

0.810

0.355

0.099

8

0

7.5

 

0.00

0

 

392

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

0.040

0.050

0.100

0.064

0.070

8

0

7.6

 

0.00

0

 

393

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

0.030

0.040

0.400

0.143

0.044

8

0

6.1

 

0.00

0

 

394

Limes, raw

30

0.70

0.20

10.54

2.8

0.030

0.020

0.200

0.217

0.043

8

0

5.1

 

0.00

0

 

395

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0.009

0.010

0.219

0.070

0.022

8

0

5.1

 

0.00

0

 

396

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0.062

0.182

5.443

0.943

0.460

7

0

82.5

6.0

0.37

76

 

397

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

208

28.10

9.73

0.00

0.0

0.057

0.177

5.086

0.858

0.410

7

0

69.8

5.9

0.35

82

 

398

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

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

291

26.42

19.71

0.00

0.0

0.090

0.220

3.720

0.360

0.340

7

0

100.6

 

2.47

87

 

399

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

0.150

0.070

0.600

0.161

0.240

7

0

0.0

 

0.00

0

 

400

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

0.065

0.355

0.417

0.407

0.060

7

0

 

 

0.71

27

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

401

Tomatillos, raw

32

0.96

1.02

5.84

1.9

0.044

0.035

1.850

0.150

0.056

7

0

7.6

 

0.00

0

 

402

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

0.027

0.033

0.098

0.259

0.040

7

0

6.0

0.1

0.00

0

 

403

Pears, raw

58

0.38

0.12

15.46

3.1

0.012

0.025

0.157

0.048

0.028

7

0

5.1

0.2

0.00

0

 

404

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

160

28.30

4.38

0.00

0.0

0.310

0.140

4.210

 

0.418

6

0

117.4

15.4

0.70

77

 

405

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

0.100

0.820

3.350

 

0.290

6

0

122.3

16.1

2.47

98

 

406

Elderberries, raw

73

0.66

0.50

18.40

7.0

0.070

0.060

0.500

0.140

0.230

6

0

 

 

0.00

0

 

407

Pimento, canned

23

1.10

0.30

5.10

1.9

0.017

0.060

0.615

0.010

0.215

6

0

6.3

 

0.00

0

 

408

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

0.174

0.269

4.825

1.098

0.180

6

0

50.4

7

0.30

84

 

409

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

0.022

0.041

1.332

0.358

0.158

6

0

11.0

3.9

0.00

0

 

410

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

0.055

0.256

14.024

0.645

0.143

6

0

 

 

0.62

60

 

411

Figs, raw

74

0.75

0.30

19.18

2.9

0.060

0.050

0.400

0.300

0.113

6

0

4.7

 

0.00

0

 

412

Gooseberries, raw

44

0.88

0.58

10.18

4.3

0.040

0.030

0.300

0.286

0.080

6

0

 

 

0.00

0

 

413

Prickly pears, raw

41

0.73

0.51

9.57

3.6

0.014

0.060

0.460

 

0.060

6

0

 

 

0.00

0

 

414

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

0.037

0.041

0.418

0.124

0.052

6

0

6.0

0.2

0.00

0

 

415

Mulberries, raw

43

1.44

0.39

9.80

1.7

0.029

0.101

0.620

 

0.050

6

0

12.3

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

416

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

0.052

0.135

0.091

0.192

0.023

6

0

 

 

0.36

19

 

417

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

361

7.90

1.07

80.02

19.2

0.030

0.070

4.190

1.300

0.957

5

0

 

 

0.00

0

 

418

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

0.250

0.900

5.790

2.680

0.320

5

0

122.6

16.1

6.64

109

 

419

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

149

25.56

4.42

0.00

0.0

0.196

0.073

8.526

0.865

0.231

5

0

 

 

3.46

67

 

420

Raisins, seedless

299

3.07

0.46

79.18

3.7

0.106

0.125

0.799

0.095

0.174

5

0

11.1

0.3

0.00

0

 

421

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

0.038

0.161

0.084

0.313

0.042

5

0

 

 

0.36

14

 

422

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

0.044

0.183

0.107

0.362

0.036

5

0

14.3

0.6

0.44

10

 

423

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0.040

0.110

0.400

0.133

0.035

5

0

 

 

0.00

0

 

424

Plums, raw

46

0.70

0.28

11.42

1.4

0.028

0.026

0.417

0.135

0.029

5

0

1.9

 

0.00

0

 

425

Nectarines, raw

44

10.06

0.32

10.55

1.7

0.034

0.027

1.125

0.185

0.025

5

0

6.2

0.2

0.00

0

 

426

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

0.014

0.036

0.177

0.223

0.011

5

0

16.0

 

0.05

14

 

427

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0.090

0.610

3.950

 

0.000

5

0

106.4

14.0

1.19

75

 

428

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

165

31.02

3.57

0.00

0.0

0.070

0.114

13.712

0.965

0.600

4

0

85.3

6.2

0.34

85

 

429

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

roasted

197

29.80

7.78

0.00

0.0

0.066

0.119

12.710

0.936

0.560

4

0

72.8

6.2

0.32

84

 

430

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0.050

0.340

5.260

 

0.370

4

0

115.4

15.2

6.31

78

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

431

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

0.051

0.186

1.882

0.422

0.205

4

0

10.1

0.4

0.00

0

 

432

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0.102

0.012

1.330

0.392

0.149

4

0

 

 

0.00

0

 

433

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0.096

0.025

1.528

0.285

0.145

4

0

9.2

0.5

0.00

0

 

434

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

0.092

0.057

0.300

0.024

0.110

4

0

5.6

 

0.00

0

 

435

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

0.027

0.033

0.154

0.199

0.049

4

0

6.1

 

0.00

0

 

436

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

117

8.14

0.58

20.70

 

0.270

0.037

0.411

0.316

0.037

4

0

 

 

0.00

0

 

437

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

14

0.40

0.20

3.04

1.0

0.034

0.001

0.384

0.121

0.032

4

0

4.9

 

0.00

0

 

438

Peaches, raw

39

0.91

0.25

9.54

1.5

0.024

0.031

0.806

0.153

0.025

4

0

6.1

0.3

0.00

0

 

439

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0.004

0.000

0.000

0.135

0.008

4

0

1.2

 

0.00

0

 

440

Garlic, raw

149

6.36

0.50

33.06

2.1

0.200

0.110

0.700

0.596

1.235

3

0

23.2

 

0.00

0

 

441

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0.008

0.191

1.142

0.140

0.323

3

0

11.1

 

0.00

0

 

442

Raisins, seeded

296

2.52

0.54

78.47

6.8

0.112

0.182

1.114

0.045

0.188

3

0

 

 

0.00

0

 

443

Watermelon, raw

30

0.61

0.15

7.55

0.4

0.033

0.021

0.178

0.221

0.045

3

0

4.1

0.3

0.00

0

 

444

Quinces, raw

57

0.40

0.10

15.30

1.9

0.020

0.030

0.200

0.081

0.040

3

0

 

 

0.00

 

 

445

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0.030

0.057

0.080

0.043

0.032

3

0

1.1

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

446

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

0.611

0.290

6.047

0.844

0.542

2

0

80.1

3.0

0.70

88

 

447

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

0.067

0.097

7.247

0.955

0.464

2

0

 

 

6.22

76

 

448

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

0.058

0.080

5.950

0.828

0.402

2

0

 

 

5.39

59

 

449

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

0.077

0.323

4.168

1.530

0.370

2

0

66.5

9.2

0.41

91

 

450

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

seedless), raw

69

0.72

0.16

18.10

0.9

0.069

0.070

0.188

0.050

0.086

2

0

5.6

0.1

0.00

0

 

451

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

0.429

0.172

1.973

0.173

0.346

1

0

 

 

0.92

77

 

452

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

0.372

0.141

1.620

0.150

0.300

1

0

 

 

0.80

60

 

453

Cranberries, raw

46

0.39

0.13

12.2

4.6

0.012

0.020

0.101

0.295

0.057

1

0

5.5

0.2

0.00

0

 

454

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

0.048

0.138

0.277

0.310

0.046

1

0

16.0

 

0.07

11

 

455

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

0.003

0.000

0.022

0.015

0.012

0

0

6.6

 

0.00

0

 

456

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.239

0.290

2.130

 

 

0

0

 

 

0.00

0

 

457

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

0.162

0.129

1.221

0.322

0.171

83

 

18.3

0.3

 

 

 

458

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

0.374

0.200

1.074

0.230

0.316

36

 

 

 

0.00

0

 

459

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

0.064

0.077

0.321

0.144

0.100

36

 

11.8

0.2

 

 

 

460

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

0.041

0.020

0.133

0.098

0.130

23

 

5.5

0.1

 

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

461

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

0.015

0.022

0.235

 

0.113

22

 

 

 

 

 

 

462

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

0.020

0.018

0.460

0.070

0.050

20

 

 

 

 

 

 

463

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

0.078

0.029

0.470

0.193

0.106

11

 

5.6

0.1

 

 

 

464

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

0.212

0.222

1.630

0.791

0.116

7

 

 

 

 

 

 

465

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

0.018

0.080

1.030

0.300

0.104

5

 

9.5

0.5

 

 

 

466

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

1.69

33.62

20.0

0.034

0.173

0.628

0.398

0.198

2

 

10.7

0.4

 

 

 

467

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

0.340

0.290

3.060

0.890

10

0

 

24.7

 

0.00

0

 

468

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

0.366

 

4.080

 

1.810

 

 

 

 

0.00

0

 

469

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0.130

0.100

4.600

 

0.380

 

 

 

 

3.00

52

 

470

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0.100

0.120

4.840

 

0.330

 

 

 

 

 

68

 

471

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

0.591

0.178

6.350

0.905

0.255

 

 

25.8

113.0

 

 

 

472

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0.198

0.182

1.102

 

0.230

 

 

 

 

0.00

0

 

473

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

101

1.70

0.60

25.20

2.4

0.080

0.100

0.500

0.135

0.221

 

 

 

 

0.00

0

 

474

Jujube, raw

79

1.20

0.20

20.23

 

0.020

0.040

0.900

 

0.081

 

 

 

 

0.00

0

 

475

Currants, european black, raw

 

63

1.40

0.41

15.38

 

0.050

0.050

0.300

0.398

0.066

 

 

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

476

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0.006

0.012

0.260

 

0.038

 

 

 

 

0.00

0

 

477

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0.034

0.027

0.220

 

0.036

 

 

 

 

0.00

0

 

478

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0.180

0.600

6.710

 

 

 

 

 

 

 

112

 

479

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

0.020

0.210

4.980

 

 

 

 

 

 

0.00

0

 

480

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0.050

0.940

3.200

 

 

 

 

 

 

 

 

 

481

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

0.110

0.040

2.800

 

 

 

 

 

 

0.00

0

 

482

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

74

9.60

1.93

4.47

 

0.100

0.120

1.800

 

 

 

 

 

 

 

40

 

483

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

0.010

0.020

1.800

 

 

 

 

 

 

0.00

0

 

484

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

0.010

0.140

1.000

 

 

 

 

 

 

 

 

 

485

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

0.000

0.010

0.900

 

 

 

 

 

 

 

 

 

486

Rose-apples, raw

25

0.60

0.30

5.70

 

0.020

0.030

0.800

 

 

 

 

 

 

0.00

0

 

487

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

0.030

0.030

0.600

 

 

 

 

 

 

0.00

0

 

488

Roselle, raw

49

0.96

0.64

11.31

 

0.011

0.028

0.310

 

 

 

 

 

 

0.00

0

 

489

Longans, raw

60

1.31

0.10

15.14

1.1

0.031

0.140

0.300

 

 

 

 

 

 

0.00

0

 

490

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

0.030

0.040

0.300

 

 

 

 

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

491

Oheloberries, raw

280

0.38

0.22

6.84

 

0.017

0.036

0.270

 

 

 

 

 

 

0.00

0

 

492

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

0.040

0.060

0.200

 

 

 

 

 

 

0.00

0

 

493

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

0.010

0.040

0.100

 

 

 

 

 

 

 

 

 

494

Crabapples, raw

76

0.40

0.30

19.95

 

0.030

0.020

0.100

 

 

 

 

 

 

0.00

0

 

495

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

0.00

0

 

496

Abiyuch, raw

69

1.50

0.10

17.60

5.3

 

 

 

 

 

 

 

 

 

 

 

 

497

Rowal, raw

111

2.30

2.00

23.90

6.2

 

 

 

 

 

 

 

 

 

 

 

 

498

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

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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