The Ultimate Nutrition Tables!

Glucose

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

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

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

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

	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
1	Dates, medjool	21.32	277	1.81	0.15	74.97	6.7	66.47	0.53	33.68	31.95	0.00	0.30	0.00
2	Raisins, seedless	15.43	299	3.07	0.46	79.18	3.7	59.19	0.45	27.75	29.68	0.00	0.00	0.00	2.70	0.58	0.051	0.037	0
3	Plums, dried (prunes), uncooked	30.92	240	2.18	0.38	63.88	7.1	38.13	0.15	25.46	12.45	0.00	0.06	0.00	5.11	0.088	0.053	0.062	0
4	Dates, deglet noor	20.53	282	2.45	0.39	75.03	8.0	63.35	23.84	19.87	19.56	0.00	0.12	0.00		0.032	0.036	0.019	0
5	Grapes, red or green (European type, such as Thompson seedless), raw	80.54	69	0.72	0.16	18.10	0.9	15.48	0.15	7.20	8.13	0.00	0.00	0.00	0.00	0.054	0.007	0.048	0
6	Cherries, sweet, raw	82.25	63	1.06	0.20	16.01	2.1	12.82	0.15	6.59	5.37	0.00	0.12	0.59	0.00	0.038	0.047	0.052	0
7	Persimmons, japanese, raw	80.32	70	0.58	0.19	18.59	3.6	12.53	1.54	5.44	5.56					0.020	0.037	0.043	0
8	Plums, raw	87.23	46	0.70	0.28	11.42	1.4	9.92	1.57	5.07	3.07	0.00	0.08	0.14	0.00	0.017	0.134	0.044	0
9	Bananas, raw	74.91	89	1.09	0.33	22.84	2.6	12.23	2.39	4.98	4.85	0.00	0.01	0.00	5.38	0.112	0.032	0.073	0
10	Chokecherries, raw, pitted (Northern Plains Indians)	60.72	162	3.04	1.69	33.62	20.0	9.37	0.07	4.95	4.35	0.00	0.00	0.00
11	Blueberries, raw	84.21	57	0.74	0.33	14.49	2.4	9.96	0.11	4.88	4.97	0.00	0.00	0.00	0.03	0.028	0.047	0.146	0
12	Abiyuch, raw	79.90	69	1.50	0.10	17.60	5.3	8.55	0.05	4.50	3.80	0.00	0.20	0.00		0.014
13	Cherries, sour, red, raw	86.13	50	1.00	0.30	12.18	1.6	8.49	0.80	4.18	3.51	0.00	0.00	0.00		0.068	0.082	0.090	0
14	Kiwi fruit, (chinese gooseberries), fresh, raw	83.07	61	1.14	0.52	14.66	3.0	8.99	0.15	4.11	4.35	0.00	0.19	0.17	0.00	0.029	0.047	0.287	0
15	Corn, sweet, yellow, raw	76.05	86	3.27	1.35	18.70	2.0	6.26	0.89	3.43	1.94	0.00	0.00	0.00	5.70	0.325	0.432	0.487	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
16	Cranberries, raw	87.13	46	0.39	0.13	12.2	4.6	4.04	0.13	3.28	0.63	0.00	0.00	0.00	0.00	0.011	0.018	0.055	0
17	Currants, red and white, raw	83.95	56	1.40	0.20	13.80	4.3	7.37	0.61	3.22	3.53					0.017	0.028	0.088	0
18	Blueberries, wild, raw (Alaska Native)	85.48	61	1.22	0.76	12.31	2.6	6.46	0.01	3.10	3.35	0.00	0.00	0.00	0.00
19	Mustard seed, yellow	6.86	469	24.94	28.76	34.94	14.7	6.79	3.69	2.88	0.02	0.00	0.00	0.20		1.460	19.83	5.390	0
20	Mustard seed, ground (Spices,)	5.27	508	26.08	36.24	28.09	12.2	6.79	3.69	2.88	0.02	0.00	0.00	0.20		1.989	22.518	10.088	0
21	Pears, raw	83.71	58	0.38	0.12	15.46	3.1	9.80	0.78	2.76	6.23	0.01	0.01	0.00		0.006	0.026	0.029	0
22	Honeydew, raw (Melon,)	89.82	36	0.54	0.14	9.09	0.8	8.12	2.48	2.68	2.96	0.00	0.00	0.00	0.00	0.038	0.003	0.059	0
23	Paprika (Spices,)	9.54	289	14.76	12.95	55.74	37.4	10.34	0.81	2.63	6.71	0.00	0.00	0.19		2.100	1.230	8.320	0
24	Raspberries, wild (Northern Plains Indians)	84.48	62	1.12	0.28	13.85	7.5	5.54	0.07	2.43	3.04	0.00	0.00	0.00
25	Apricots, raw	86.35	48	1.40	0.39	11.12	2.0	9.24	5.87	2.37	0.94	0.00	0.06	0.00		0.027	0.170	0.077	0
26	Blackberries, raw	88.15	43	1.39	0.49	9.61	5.3	4.88	0.07	2.31	2.40	0.00	0.07	0.03	0.00	0.014	0.047	0.280	0
27	Onions, sweet, raw	91.24	32	0.80	0.08	7.55	0.9	5.02	0.72	2.26	2.02	0.02	0.00	0.00	0.00				0
28	Avocados, raw, Florida	78.81	120	2.23	10.06	7.82	5.6	2.42	0.00	2.17	0.25	0.00	0.00			1.960	5.513	1.676	0
29	Chili powder (Spices,)	7.79	314	12.26	16.76	54.66	34.2	7.19	0.76	2.14	4.29	0.00	0.00	0.00		2.953	3.574	7.458	0
30	Tangerines, (mandarin oranges), raw	85.17	53	0.81	0.31	13.34	1.8	10.58	6.05	2.13	2.40	0.00	0.00	0.00	0.00	0.039	0.060	0.065	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
31	Strawberries, raw	90.95	32	0.67	0.30	7.68	2.0	4.89	0.47	1.99	2.44	0.00	0.00	0.00	0.04	0.015	0.043	0.155	0
32	Oranges, raw, navels	85.97	49	0.91	0.15	12.54	2.2	8.50	4.28	1.97	2.25	0.00	0.00	0.00	0.00	0.017	0.030	0.031	0
33	Onions, raw	89.11	40	1.10	0.10	9.34	1.7	4.24	0.99	1.97	1.29	0.00	0.00	0.00	0.00	0.042	0.013	0.017	0
34	Peaches, raw	88.87	39	0.91	0.25	9.54	1.5	8.39	4.76	1.95	1.53	0.00	0.08	0.06	0.00	0.019	0.067	0.086	0
35	Peppers, sweet, red, raw	92.21	31	0.99	0.30	6.03	2.1	4.20	0.00	1.94	2.26	0.00	0.00	0.00	0.00	0.027	0.003	0.070	0
36	Oregano, dried (Spices,)	9.93	265	9.00	4.28	68.92	42.5	4.09	0.91	1.90	1.13	0.00	0.00	0.15		1.551	0.716	1.369	0
37	Raspberries, raw	85.75	52	1.20	0.65	11.94	6.5	4.42	0.20	1.86	2.35	0.00	0.00	0.00	0.00	0.019	0.064	0.375	0
38	Pineapple, raw, traditional varieties (1)	87.24	45	0.55	0.13	11.82		8.29	4.59	1.76	1.94	0.00	0.00	0.00
39	Cabbage, red, raw	90.39	31	1.43	0.16	7.37	2.1	3.83	0.60	1.74	1.48	0.00	0.00	0.00	0.00	0.021	0.012	0.080	0
40	Mushrooms, Maitake, Raw	90.53	37	1.94	0.19	6.81	2.7	2.07	0.00	1.74	0.00	0.33	0.00	0.00	0.00	0.030	0.030	0.090	0
41	Pineapple, raw, extra sweet variety (1)	85.66	51	0.53	0.11	13.50	1.4	10.32	6.47	1.70	2.15	0.00	0.00	0.00	0.00
42	Cabbage, cooked, boiled, drained, without salt	92.57	23	1.27	0.06	5.51	1.9	2.79	0.00	1.62	1.16	0.00	0.00	0.00	0.00	0.000	0.019	0.023	0
43	Clementines, raw	86.58	47	0.85	0.15	12.02	1.7	9.18	5.96	1.59	1.64	0.00	0.00	0.00	0.00
44	Watermelon, raw	91.45	30	0.61	0.15	7.55	0.4	6.20	1.21	1.58	3.36	0.00	0.06	0.00	0.00	0.016	0.037	0.050	0
45	Nectarines, raw	87.59	44	10.06	0.32	10.55	1.7	7.89	4.87	1.57	1.37	0.00	0.00	0.00	0.07	0.025	0.088	0.113	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
46	Cantaloupe, raw (Melon,)	90.15	34	0.84	0.19	8.16	0.9	7.86	4.35	1.54	1.87	0.00	0.04	0.06	0.03	0.051	0.003	0.081	0
47	Squash, summer, crookneck and straightneck, raw	94.28	19	1.01	0.27	3.88	1.0	3.53	0.07	1.51	1.94	0.00	0.00	0.00	0.00	0.093	0.013	0.082	0
48	Mushrooms, white, raw	92.43	22	3.09	0.34	3.28	1.0	1.65	0.00	1.48	0.17	0.00	0.00	0.00	0.00	0.043	0.000	0.139	0
49	Cabbage, red, cooked, boiled, drained, without salt	90.84	29	1.51	0.09	6.94	2.6	3.32	0.71	1.42	1.20	0.00	0.00	0.00	0.00	0.011	0.007	0.043	0
50	Banana (Melon,) (Navajo)	94.66	21	0.84	0.20	4.06	0.3	3.36	0.00	1.30	2.06	0.00	0.00	0.00	0.00
51	Tomatoes, red, ripe, raw, year round average	94.50	18	0.88	0.20	3.92	1.2	2.63	0.00	1.25	1.37	0.00	0.00	0.00	0.00	0.028	0.031	0.083	0
52	Squash, Indian, raw (Navajo)	93.35	26	0.52	0.20	5.64		3.54	0.77	1.21	1.56	0.00	0.00	0.0	0.00
53	Peppers, sweet, green, raw	93.89	20	0.86	0.17	4.64	1.7	2.40	0.11	1.16	1.12	0.00	0.00	0.00	0.00	0.058	0.008	0.062	0
54	Curry powder (Spices,)	9.52	325	12.66	13.81	58.15	33.2	2.76	0.62	1.14	0.79	0.00	0.00	0.21		2.237	5.551	2.557	0
55	Cloves, ground (Spices,)	6.86	323	5.98	20.07	61.21	34.2	2.38	0.02	1.14	1.07	0.00	0.00	0.15		5.438	1.471	7.088	0
56	Rowal, raw	71.40	111	2.30	2.00	23.90	6.2	14.10	12.50	1.10	0.50	0.00	0.00	0.00		0.245
57	Squash, summer, zucchini, includes skin, raw	94.79	17	1.21	0.32	3.11	1.0	2.50	0.05	1.07	1.38	0.00	0.00	0.00	0.00	0.084	0.011	0.091	0
58	Radishes, raw	95.27	16	0.68	0.10	3.40	1.6	1.86	0.10	1.05	0.71	0.00	0.00	0.00	0.00	0.032	0.017	0.048	0
59	Carrots, baby, raw	90.35	35	0.64	0.13	8.24	2.9	4.76	2.72	1.04	1.00	0.00	0.00	0.00	0.00	0.023	0.007	0.065	0
60	Cinnamon, ground (Spices,)	10.58	247	3.99	1.24	80.59	53.1	2.17	0.02	1.04	1.11	0.00	0.00	0.00		0.345	0.246	0.068	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
61	Squash, winter, butternut, raw	86.41	45	1.00	0.10	11.69	2.0	2.20	0.22	0.99	0.99	0.00	0.00	0.00		0.021	0.007	0.042	0
62	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	95.22	15	1.14	0.36	2.69	1.0	2.97	0.36	0.96	1.65	0.00	0.00	0.00	0.00	0.072	0.029	0.151	0
63	Cauliflower, raw	92.07	25	1.92	0.28	4.97	2.0	1.91	0.00	0.94	0.97	0.00	0.00	0.00		0.064	0.017	0.015	0
64	Lettuce, iceberg (includes crisphead types), raw	95.64	14	0.90	0.14	2.97	1.2	1.97	0.05	0.91	1.00	0.00	0.00	0.00		0.018	0.006	0.074	0
65	Kamut, uncooked	10.95	337	14.70	2.20	70.38	9.1	8.19	0.52	0.86	0.18	0.00	6.63	0.00	52.41	0.192	0.214	0.616
66	Spelt, uncooked	11.02	338	14.57	2.43	70.19	10.7	6.82	0.59	0.84	0.24	0.00	5.15	0.00	53.92	0.406	0.445	1.258	0
67	Brussels sprouts, raw	86.00	43	3.38	0.30	8.95	3.8	2.20	0.46	0.81	0.93	0.00	0.00	0.00		0.062	0.023	0.153	0
68	Cucumber, with peel, raw	95.23	15	0.65	0.11	3.63	0.5	1.67	0.03	0.76	0.87	0.00	0.01	0.00	0.83	0.037	0.005	0.032	0
69	Squash, summer, all varieties, raw	94.64	16	1.21	0.18	3.35	1.1	2.20	0.03	0.75	0.95					0.044	0.016	0.089	0
70	Celery, cooked, boiled, drained, without salt	94.11	18	0.83	0.16	4.00	1.6	2.37	0.14	0.71	0.66	0.00	0.00	0.85		0.040	0.030	0.075	0
71	Asparagus, raw	93.22	20	2.20	0.12	3.88	2.1	1.88	0.23	0.65	1.00	0.00	0.00	0.00		0.040	0.000	0.050	0
72	Cucumber, peeled, raw	96.73	12	0.59	0.16	2.16	0.7	1.38	0.00	0.63	0.75	0.00	0.00	0.00	0.08	0.013	0.002	0.003	0
73	Carrots, raw	88.29	41	0.93	0.24	9.58	2.8	4.74	3.59	0.59	0.55	0.00	0.00	0.00	1.43	0.037	0.014	0.117	0
74	Celery, raw	95.43	16	0.69	0.17	2.97	1.6	1.83	0.11	0.55	0.51	0.00	0.00	0.66	0.00	0.042	0.032	0.079	0
75	Turnip greens, raw	89.67	32	1.50	0.30	7.13	3.2	0.81		0.52	0.29					0.070	0.020	0.120	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
76	Lettuce, butterhead (includes boston and bibb types), raw	95.63	13	1.35	0.22	2.23	1.1	0.94	0.00	0.43	0.51	0.00	0.00	0.00		0.029	0.008	0.117	0
77	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	9.36	361	7.90	1.07	80.02	19.2	0.43	0.00	0.43	0.00	0.00	0.00	0.00	39.5	0.147	0.196	0.316	0
78	Carrots, cooked, boiled, drained, without salt	90.17	35	0.76	0.18	8.22	3.0	3.45	2.70	0.40	0.36	0.00	0.00	0.00	0.17	0.030	0.006	0.089	0
79	Flaxseed (Seeds,)	6.96	534	18.29	42.16	28.88	27.3	1.55	1.15	0.40	0.00	0.00	0.00	0.00		3.663	7.527	28.730	0
80	Lettuce, cos or romaine, raw	94.61	17	1.23	0.30	3.29	2.1	1.19	0.00	0.39	0.80	0.00	0.00	0.00	0.00	0.039	0.012	0.160	0
81	Turmeric, ground (Spices,)	11.36	354	7.83	9.88	64.93	21.1	3.21	2.38	0.38	0.45	0.00	0.00	0.00		3.120	1.660	2.180	0
82	Poppy seed (Spices,)	59.5	525	17.99	41.56	28.13	19.5	2.99	2.33	0.37	0.29	0.00	0.00	0.00		4.517	5.982	28.569	0
83	Lettuce, green leaf, raw	95.07	15	1.36	0.15	2.79	1.3	0.78	0.00	0.36	0.43	0.00	0.00	0.00	0.00	0.020	0.006	0.082	0
84	Pistachio nuts, raw (1) (Nuts,)	3.97	557	20.61	44.44	27.97	10.3	7.64	7.00	0.27	0.17	0.00	0.20		1.67	5.440	23.319	13.455	0
85	Amaranth, uncooked	11.29	371	13.56	7.02	65.25	6.7	1.69	1.40	0.27	0.01			0.00	57.27	1.459	1.685	2.778	0
86	Pistachio nuts, dry roasted, without salt added (Nuts,)	1.99	571	21.35	45.97	27.65	10.3	7.81	7.26	0.23	0.13	0.00	0.19		1.38	5.555	24.216	13.899	0
87	Mushrooms, enoki, raw	88.54	44	2.56	0.32	7.68	2.7	0.22	0.00	0.22	0.00	0.00	0.00	0.00	0.00				0
88	Egg, whole, raw, fresh	75.84	143	12.58	9.94	0.77	0.0	0.77	0.11	0.21	0.11	0.11	0.11	0.11		3.099	3.810	1.364	423
89	Wild rice, cooked	73.93	101	3.99	0.34	21.34	1.8	0.73	0.33	0.20	0.20					0.049	0.050	0.213	0
90	Lettuce, red leaf, raw	95.64	16	1.33	0.22	2.26	0.9	0.48	0.00	0.20	0.28	0.00	0.00	0.00	0.00
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
91	Rye	10.6	338	10.34	1.63	75.86	15.1	0.98	0.71	0.16	0.11	0.00	0.00	0.00		0.197	0.208	0.767	0
92	Pinon Nuts, roasted (Navajo)	5.00	541	7.41	34.08	51.06	43.4		3.45	0.15	0.30	0.00	0.00		5.50	3.210	15.570	14.420
93	Pumpkin and squash seed kernels, dried (Seeds,)	5.23	559	30.23	49.05	10.71	6.0	1.40	1.13	0.13	0.15	0.00	0.00	0.00	1.47	8.659	16.242	20.976	0
94	Okra, raw	90.17	31	2.00	0.10	7.03	3.2	1.20	0.40	0.13	0.21				0.34	0.026	0.017	0.027	0
95	Almonds (1,2) (Nuts,)	4.70	575	21.22	49.42	21.67	12.2	3.89	3.6	0.12	0.09	0.00	0.04	0.05	0.74	3.731	30.889	12.070	0
96	Spinach, raw	91.40	23	2.86	0.39	3.63	2.2	0.42	0.07	0.11	0.15	0.00	0.00	0.10		0.063	0.010	0.165	0
97	Sesame seed kernels, dried (decorticated) (Seeds,)	3.75	631	20.45	61.21	11.73	11.6	0.48	0.31	0.10	0.07	0.00	0.00	0.00		9.055	23.924	25.491	0
98	Broccoli raab, raw	92.55	22	3.17	0.49	2.85	2.7	0.38	0.11	0.10	0.17	0.00	0.00	0.00		0.050	0.026	0.130
99	Walnuts, english (1) (Nuts,)	4.07	654	15.23	65.21	13.71	6.7	2.61	2.43	0.08	0.09	0.00	0.00		0.06	6.126	8.933	47.174	0
100	Avocados, raw, California	72.33	167	1.96	15.41	8.64	6.8	0.30	0.06	0.08	0.08	0.00	0.00	0.08	0.11	2.126	9.799	1.816	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
101	Alfalfa seeds, sprouted, raw	92.82	23	3.99	0.69	2.10	1.9	0.18	0.00	0.08	0.12	0.00	0.00	0.00		0.069	0.056	0.409	0
102	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	2.52	646	15.03	62.40	17.60	9.4	4.89	4.75	0.07	0.07	0.00	0.00		1.10	4.511	46.608	8.463	0
103	Macadamia nuts, raw (1) (Nuts,)	1.36	718	7.91	75.77	13.82	8.6	4.57	4.43	0.07	0.07	0.00	0.00		1.05	12.061	58.877	1.502	0
104	Hazelnuts or filberts (1) (Nuts,)	5.31	628	14.95	60.75	16.70	9.7	4.34	4.20	0.07	0.07	0.00	0.00		0.48	4.464	45.652	7.920	0
105	Macadamia nuts, dry roasted, without salt added (Nuts,)	1.61	718	7.79	76.08	13.38	8.0	4.14	4.00	0.07	0.07	0.00	0.00		1.05	11.947	59.275	1.498	0
106	Pine nuts, dried (1) (Nuts,)	2.28	673	13.69	68.37	13.08	3.7	3.59	3.45	0.07	0.07	0.00	0.00	0.00	1.43	4.899	18.764	34.071	0
107	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	2.03	574	29.84	49.05	14.71	6.5	1.29	1.14	0.07	0.07	0.00	0.00	0.00	0.74	8.544	15.734	19.856	0
108	Cashew nuts, raw (1) (Nuts,)	5.20	553	18.22	43.85	30.19	3.3	5.91	5.81	0.05	0.05	0.00	0.00	0.00	23.49	7.783	23.797	7.845	0
109	Walnuts, black, dried (Nuts,)	4.56	618	24.06	59.00	9.91	6.8	1.10	1.00	0.05	0.05	0.00	0.00		0.24	3.368	15.004	35.077	0
110	Almonds, dry roasted, without salt added (Nuts,)	2.6	597	22.09	52.83	19.29	11.8	4.90	4.72	0.04	0.00	0.00	0.14		70.1	4.047	33.658	12.649	0
111	Pecans, dry roasted, without salt added (Nuts,)	1.12	710	9.50	74.27	13.55	9.4	4.06	4.00	0.04	0.04	0.00	0.00		0.24	6.283	43.957	20.572	0
112	Pecans (1)	3.52	691	9.17	71.97	13.86	9.6	3.97	3.90	0.04	0.04	0.00	0.00		0.46	6.180	40.801	21.614	0
113	Basil, fresh	92.06	23	3.15	0.64	2.65	1.6	0.30	0.00	0.02	0.02	0.00	0.00	0.27		0.041	0.088	0.389	0
114	Brazilnuts, dried, unblanched (Nuts,)	3.48	656	14.32	66.43	12.27	7.5	2.33	2.33	0.00	0.00	0.00	0.00	0.00	0.25	15.137	24.548	20.577	0
115	Lentils, raw	10.40	353	25.80	1.06	60.08	30.5	2.03	1.47	0.00	0.27	0.00	0.30	0.00		0.156	0.189	0.516	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
116	Navy, mature seeds, cooked, boiled, without salt (Beans,)	63.81	140	8.23	0.62	26.05	10.5	0.37	0.37	0.00	0.00	0.00	0.00	0.00	15.40	0.098	0.142	0.490
117	Rice, brown, long-grain, cooked	73.09	111	2.58	0.90	22.96	1.8	0.35	0.35	0.00	0.00	0.00	0.00	0.00		0.180	0.327	0.323	0
118	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	62.95	143	9.01	0.65	26.22	9.0	0.34	0.34	0.00	0.00	0.00	0.00	0.00	15.15	0.136	0.133	0.235	0
119	Milk, whole, 3.25% milkfat	88.32	60	3.22	3.25	4.52	0.0	5.26	0.00	0.00	0.00	5.26	0.00	0.00		1.865	0.812	0.195	10
120	Mushrooms, portabella, grilled	88.91	35	4.27	0.75	4.91	2.2	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.43	0.050	0.000	0.200	0
121	Whitefish, eggs (Alaska Native) (Fish,)	76.24	104	14.66	2.88	4.89	0.0	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.00	0.496	1.046	1.073	439
122	Sunflower seed kernels, dried (Seeds,)	4.73	584	20.78	51.46	20.00	8.6	2.62	2.50							4.455	18.528	23.137	0
123	Cherimoya, raw	79.39	74	1.65	0.62	17.70	2.3		1.30										0
124	Wild rice, raw	7.76	357	14.73	1.08	74.90	6.2	2.50	0.67							0.156	0.159	0.676	0
125	Beet greens, raw	91.02	22	2.20	0.13	4.33	3.7	0.50	0.50							0.020	0.026	0.046	0
126	Currants, zante, dried	19.21	283	4.08	0.27	74.08	6.8	67.28								0.028	0.047	0.180	0
127	Raisins, golden seedless	14.97	302	3.39	0.46	79.52	4.0	59.19								0.151	0.019	0.135	0
128	Tamarinds, raw	31.40	239	2.80	0.60	62.50	5.1	57.40								0.272	0.181	0.059	0
129	Nutmeg, ground (Spices,)	6.23	525	5.84	36.31	49.29	20.8	28.49								25.940	3.220	0.350	0
130	Figs, raw	79.11	74	0.75	0.30	19.18	2.9	16.26								0.060	0.066	0.144	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
131	Grapes, american type (slip skin), raw	81.30	67	0.63	0.35	17.15	0.9	16.25								0.114	0.014	0.102	0
132	Litchis, raw	81.76	66	0.83	0.44	16.53	1.3	15.23								0.099	0.120	0.132	0
133	Plantains, raw	65.28	122	1.30	0.37	31.89	2.3	15.00								0.143	0.032	0.069	0
134	Mangos, raw	81.71	65	0.51	0.27	17.00	1.8	14.80								0.066	0.101	0.051	0
135	Pomegranates, raw (1)	77.93	83	1.67	1.17	18.70	4.0	13.67								0.120	0.093	0.079	0
136	Soursop, raw	81.16	66	1.00	0.30	16.84	3.3	13.54								0.051	0.090	0.069	0
137	Passion-fruit, (granadilla), purple, raw	72.93	97	2.20	0.70	23.38	10.4	11.20								0.059	0.086	0.411	0
138	Breadfruit, raw	70.65	103	1.07	0.23	27.12	4.9	11.0								0.048	0.034	0.066	0
139	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	11.53	364	19.30	6.04	60.65	17.4	10.7								0.626	1.358	2.694	0
140	Pepper, red or cayenne	8.05	318	12.01	17.27	56.63	27.2	10.34								3.260	2.750	8.370	0
141	Jerusalem-artichokes, raw	78.01	73	2.00	0.01	17.44	1.6	9.60								0.000	0.004	0.001	0
142	Kumquats, raw	80.85	71	1.88	0.86	15.90	6.5	9.36								0.103	0.154	0.171	0
143	Guavas, common, raw	80.80	68	2.55	0.95	14.32	5.4	8.92								0.272	0.087	0.401	0
144	Mulberries, raw	87.68	43	1.44	0.39	9.80	1.7	8.10								0.027	0.041	0.207	0
145	Peas, split, mature seeds, raw	11.27	341	24.55	1.16	60.37	25.5	8.00								0.161	0.242	0.495	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
146	Beets, cooked, boiled, drained	87.06	44	1.68	0.18	9.96	2.0	7.96								0.028	0.035	0.064	0
147	Pears, asian, raw	88.25	42	0.50	0.23	10.65	3.6	7.05								0.012	0.049	0.055	0
148	Milk, human, mature, fluid	87.50	70	1.03	4.38	6.89	0.0	6.89								2.009	1.658	0.497	14
149	Beets, raw	87.58	43	1.61	0.17	9.56	2.8	6.76								0.027	0.032	0.060	0
150	Mung beans, mature seeds, raw	9.05	347	23.86	1.15	62.62	16.3	6.60								0.348	0.161	0.384	0
151	Coconut meat, raw (1) (Nuts,)	46.99	354	3.33	33.49	15.23	9.0	6.23								29.698	1.425	0.366	0
152	Papayas, raw	88.83	39	0.61	0.14	9.81	1.8	5.90								0.043	0.038	0.031	0
153	Broadbeans (fava beans), mature seeds, raw	10.98	341	26.12	1.53	58.29	25.0	5.70								0.254	0.303	0.627	0
154	Broadbeans (fava beans), mature seeds, raw	10.98	341	26.12	1.53	58.29	25.0	5.70								0.254	0.303	0.627	0
155	Casaba, raw (Melon,)	91.85	28	1.11	0.10	658	0.9	5.69								0.025	0.002	0.039	0
156	Casaba, raw (Melons,)	91.85	28	1.11	0.10	6.58	0.9	5.69								0.025	0.002	0.039	0
157	Peppers, hot chili, red, raw	88.02	40	1.87	0.44	8.81	1.5	5.30								0.042	0.024	0.239	0
158	Peppers, hot chili, green, raw	87.74	40	2.00	0.20	9.46	1.5	5.10								0.021	0.011	0.109	0
159	Cashew nuts, dry roasted, without salt added (Nuts,)	1.70	574	15.31	46.35	32.69	3.0	5.01								9.157	27.317	7.836	0
160	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	60.21	164	8.86	2.59	27.42	7.6	4.80								0.269	0.583	1.156	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
161	Parsnips, raw	79.53	75	1.20	0.30	17.99	4.9	4.80								0.050	0.112	0.047	0
162	Parsnips, cooked, boiled, drained, without salt	80.24	71	1.32	0.30	17.01	3.6	4.80								0.050	0.112	0.047	0
163	Milk, goat, fluid	87.03	69	3.56	4.14	4.45	0.0	4.45								2.667	1.109	0.149	11
164	Peanuts, all types, dry-roasted, without salt	1.55	585	23.68	49.66	21.51	8.0	4.18								6.893	24.640	15.694	0
165	Marjoram, dried (Spices,)	7.64	271	12.66	7.04	60.56	40.3	4.09								0.529	0.940	4.405	0
166	Carambola, (starfruit), raw	91.38	31	1.04	0.33	6.73	2.8	3.98								0.019	0.030	0.184	0
167	Peanuts, all types, raw	6.50	5.67	25.80	49.24	16.13	8.5	3.97								6.834	24.429	15.559	0
168	Tomatillos, raw	91.63	32	0.96	1.02	5.84	1.9	3.93								0.139	0.155	0.417	0
169	Leeks, (bulb and lower leaf-portion), raw	83.00	61	1.50	0.30	14.15	1.8	3.90								0.040	0.004	0.166	0
170	Turnips, raw	91.87	28	0.90	0.10	6.43	1.8	3.80								0.011	0.006	0.053	0
171	Mushrooms, shiitake, cooked, without salt	83.48	56	1.56	0.22	14.39	2.1	3.61								0.050	0.070	0.034	0
172	Burdock root, cooked, boiled, drained, without salt	75.64	88	2.09	0.14	21.15	1.8	3.55								0.023	0.035	0.055	0
173	Peppers, jalapeno, raw	91.69	30	1.35	00.62	5.90	2.80	3.46								0.062	0.033	0.319	0
174	Tapioca, pearl, dry	10.99	358	0.19	0.02	88.69	0.9	3.35								0.005	0.005	0.003	0
175	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	67.62	230	2.29	23.84	5.54	2.2	3.34								21.140	1.014	0.261	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
176	Corn, sweet, white, raw	75.96	86	3.22	1.18	19.02	2.7	3.22								0.182	0.347	0.559	0
177	Eggplant, cooked, boiled, drained, without salt	89.67	35	0.83	0.23	8.73	2.25	3.20								0.044	0.020	0.093	0
178	Cauliflower, green, raw	89.79	31	2.95	0.30	6.09	3.2	3.03								0.047	0.028	0.133	0
179	Taro leaves, raw	85.66	42	4.98	0.74	6.70	3.7	3.01								0.151	0.060	0.307	0
180	Pigeonpeas, immature seeds, raw	65.88	136	7.20	1.64	23.88	5.1	3.00								0.354	0.013	0.873	0
181	Cowpeas (blackeyes), immature seeds, raw	77.20	90	2.95	0.35	18.83	5.0	3.00								0.090	0.032	0.150	0
182	Bamboo shoots, raw	91.0	27	2.60	0.30	5.20	2.2	3.00								0.069	0.007	0.134	0
183	Turnips, cooked, boiled, drained, without salt	93.60	22	0.71	0.08	5.06	2.0	2.99								0.008	0.005	0.042	0
184	Burdock root, raw	80.09	72	1.53	0.15	17.34	3.3	2.90								0.025	0.037	0.059	0
185	Sunflower seed kernels, dry roasted, without salt (Seeds,)	1.20	582	19.33	49.80	24.07	11.1	2.73								5.219	9.505	32.884	0
186	Pimento, canned	93.10	23	1.10	0.30	5.10	1.9	2.71								0.045	0.020	0.161	0
187	Coconut water (liquid from coconuts) (Nuts,)	94.99	19	0.72	0.20	3.71	1.1	2.61								0.176	0.008	0.002	0
188	Squash, summer, all varieties, cooked, boiled, drained, without salt	93.70	20	0.91	0.31	4.31	1.4	2.59								0.064	0.023	0.131	0
189	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	92.30	27	0.66	0.26	6.46	1.4	2.53								0.062	0.022	0.126	0
190	Lemons, raw, without peel	88.98	29	1.10	0.30	9.32	2.8	2.50								0.039	0.011	0.089	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
191	Radishes, oriental, raw	94.62	18	0.60	0.10	4.10	1.6	2.50								0.030	0.017	0.045	0
192	Okra, cooked, boiled, drained, without salt	92.57	22	1.87	0.21	4.51	2.5	2.40								0.045	0.028	0.046	0
193	Pumpkin flowers, cooked, boiled, drained, without salt	95.20	15	1.09	0.08	3.30	0.9	2.40								0.041	0.010	0.004	0
194	Scallions or onions, spring (includes tops and bulb), raw	89.83	32	1.83	0.19	7.34	2.6	2.33								0.032	0.027	0.074	0
195	Eggplant, raw	92.41	24	1.01	0.19	5.70	3.4	2.325								0.034	0.016	0.076	0
196	Cabbage, savoy, raw	91.00	27	2.00	0.10	6.10	3.1	2.27								0.013	0.007	0.049	0
197	Great northern, mature seeds, raw (Beans,)	10.7	339	21.86	1.14	62.37	20.2	2.26								0.356	0.053	0.477	0
198	Cumin seed (Spices,)	8.06	375	17.81	22.27	44.24	10.5	2.25								1.535	14.040	3.279	0
199	Black, mature seeds, raw (Beans,)	11.02	341	21.60	1.42	62.36	15.2	2.12								0.366	0.123	0.610	0
200	White, mature seeds, raw (Beans,)	11.32	333	23.36	0.85	60.27	15.2	2.11								0.219	0.074	0.364	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
201	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	90.80	31	0.81	0.20	7.62	1.0	2.11								0.027	0.003	0.111	0
202	Arugula, raw	91.71	25	2.58	0.66	3.65	1.6	2.05								0.086	0.049	0.319	0
203	Pepper, banana, raw	91.81	27	1.66	0.45	5.35	3.4	1.95								0.048	0.027	0.243	0
204	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	71.54	110	7.60	0.40	19.65	5.4	1.82								0.066	0.079	0.164	0
205	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	71.54	110	7.60	0.40	19.65	5.4	1.82								0.066	0.079	0.164	0
206	Yambean (jicama), raw	90.07	38	0.72	0.09	8.82	4.9	1.80								0.021	0.005	0.043	0
207	Mushrooms, portabella, grilled	91.20	26	2.50	0.20	5.07	1.5	1.80								0.026	0.003	0.078	0
208	Mushrooms, brown, Italian, or Crimini, raw	92.30	27	2.50	0.10	4.12	0.6	1.72								0.014	0.002	0.042	0
209	Thyme, dried (Spices,)	7.79	276	9.11	7.43	63.94	37.0	1.71								2.730	0.470	1.190	0
210	Sage, ground (Spices,)	7.96	315	10.63	12.75	60.73	40.3	1.71								7.030	1.870	1.760	0
211	Ginger root, raw	78.89	80	1.82	0.75	17.77	2.0	1.70								0.203	0.154	0.154	0
212	Limes, raw	88.26	30	0.70	0.20	10.54	2.8	1.69								0.022	0.019	0.055	0
213	Chayote, fruit, raw	94.24	19	0.82	0.13	4.51	1.7	1.66								0.28	0.010	0.057	0
214	Lima beans, immature seeds, cooked, boiled, drained, without salt	67.17	123	6.81	0.32	23.64	5.3	1.63								0.073	0.019	0.154	0
215	Mustard greens, raw	90.8	26	2.7	0.20	4.90	3.3	1.60								0.010	0.092	0.038	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
216	Lima beans, immature seeds, raw	70.24	113	6.84	0.86	20.17	4.9	1.48								0.198	0.050	0.419	0
217	Snap, green, raw (Beans,)	90.27	31	1.82	0.12	7.13	3.4	1.40								0.026	0.005	0.059	0
218	Pumpkin, raw	91.6	26	1.00	0.10	6.50	0.5	1.36								0.052	0.013	0.005	0
219	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	96.10	12	1.40	0.06	2.14	0.8	1.34								0.016	0.008	0.020	0
220	Kale, cooked, boiled, drained, without salt	91.20	28	1.90	0.40	5.63	2.0	1.25								0.052	0.030	0.193	0
221	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	96.06	14	0.40	0.20	3.04	1.0	1.18								0.016	0.037	0.088	0
222	Cabbage, chinese (pak-choi), raw	95.32	13	1.50	0.20	2.18	1.0	1.18								0.027	0.015	0.096	0
223	Egg, whole, cooked, hard-boiled	74.62	155	12.58	10.61	1.12	0.0	1.12								3.267	4.077	1.414	424
224	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	92.65	20	1.88	0.08	4.13	2.1	1.10								0.012	0.016	0.028	0
225	Chard, swiss, raw	92.66	19	1.80	0.20	3.74	1.6	1.10								0.030	0.040	0.070	0
226	Garlic, raw	58.58	149	6.36	0.50	33.06	2.1	1.00								0.089	0.011	0.249	0
227	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	81.65	60	5.27	0.93	11.15	2.0	1.00								0.152	0.473	0.015	0
228	Artichokes, (globe or french), raw	84.94	47	3.27	0.15	10.51	5.4	0.99								0.036	0.005	0.064	0
229	Egg, goose, whole, fresh, raw	70.43	185	13.87	13.27	1.35	0.0	0.94								3.595	5.747	1.672	852
230	Egg, duck, whole, fresh, raw	70.83	185	12.81	13.77	1.45	0.0	0.93								3.681	6.525	1.223	884
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
231	Coriander (cilantro) leaves, raw	92.21	23	2.13	0.52	3.67	2.8	0.87								0.014	0.275	0.040	0
232	Parsley, raw	87.71	36	2.97	0.79	6.33	3.3	0.85								0.132	0.295	0.124	0
233	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	95.55	12	1.56	0.16	1.78	1.0	0.83								0.021	0.012	0.077	0
234	Barley, pearled, raw	10.09	352	9.91	1.16	77.72	15.6	0.80								0.244	0.149	0.560	0
235	Dandelion greens, raw	85.6	45	2.70	0.70	9.20	3.5	0.71								0.170	0.014	0.306	0
236	Chicory greens, raw	92.00	23	1.70	0.30	4.70	4.0	0.70								0.073	0.006	0.131	0
237	Pumpkin leaves, cooked, boiled, drained, without salt	92.51	21	2.72	0.22	3.39	2.7	0.69								0.114	0.029	0.012	0
238	Celery seed (Spices,)	6.04	392	18.07	25.27	41.35	11.8	0.67								2.190	15.930	3.720	0
239	Seaweed, wakame, raw	79.99	45	3.03	0.64	9.14	0.5	0.65								0.130	0.58	0.218	0
240	Pepper, black (Spices,)	10.51	255	10.95	3.26	64.81	26.5	0.64								0.980	1.010	1.130	0
241	Caraway seed (Spices,)	9.87	333	19.77	14.59	49.9	38.0	0.64								0.620	7.125	3.272	0
242	Shellie, canned, solids and liquids (Beans,)	90.69	30	1.76	0.19	6.19	3.4	0.63								0.023	0.014	0.110	0
243	Irishmoss, raw (Seaweed,)	81.34	49	1.51	0.16	12.29	1.3	0.61								0.033	0.015	0.055	0
244	Seaweed, irishmoss, raw	81.34	49	1.51	0.16	12.29	1.3	0.61								0.033	0.015	0.055	0
245	Seaweed, kelp, raw	81.58	43	1.68	0.56	9.57	1.3	0.60								0.247	0.098	0.047	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
246	Radicchio, raw	93.14	23	1.43	0.25	4.48	0.9	0.60								0.060	0.010	0.110	0
247	Turnip greens, cooked, boiled, drained, without salt	93.20	20	1.14	0.23	4.36	3.5	0.53								0.053	0.015	0.091	0
248	Soybeans, mature seeds, sprouted, cooked, steamed	79.45	81	8.47	4.45	6.53	0.8	0.52								0.617	1.009	2.513	0
249	Yam, raw	69.60	118	1.53	0.17	27.88	4.1	0.50								0.037	0.006	0.076	0
250	Lotus root, cooked, boiled, drained, without salt	81.42	66	1.58	0.07	16.02	3.1	0.50								0.021	0.014	0.014	0
251	Dandelion greens, cooked, boiled, drained, without salt	89.80	33	2.00	0.60	6.40	2.9	0.50								0.146	0.012	0.262	0
252	Seaweed, laver, raw	85.03	35	5.81	0.28	5.11	0.3	0.49								0.061	0.025	0.110	0
253	Collards, raw	90.55	30	2.45	0.42	5.69	3.6	0.46								0.055	0.030	0.201	0
254	Wheat, soft white	10.42	340	10.69	1.99	75.36	12.7	0.41								0.368	0.227	0.837	0
255	Wheat, soft red winter	12.17	331	10.35	1.56	74.24	12.5	0.41								0.289	0.178	0.656	0
256	Egg, quail, whole, fresh, raw	74.35	158	13.05	11.09	0.41	0.0	0.41								3.557	4.324	1.324	844
257	Taro, raw	70.64	112	1.50	0.20	26.46	4.1	0.40								0.041	0.016	0.083	0
258	Collards, cooked, boiled, drained, without salt	91.86	26	2.11	0.36	4.91	2.8	0.40								0.047	0.026	0.173	0
259	Pink, mature seeds, cooked, boiled, without salt (Beans,)	61.2	149	9.06	0.49	27.91	5.3	0.36								0.126	0.042	0.210	0
260	White, mature seeds, cooked, boiled, without salt (Beans,)	63.08	139	9.73	0.35	25.09	6.3	0.34								0.091	0.031	0.152	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
261	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	66.94	127	8.67	0.50	22.80	6.4	0.32								0.073	0.039	0.278	0
262	Sesame seeds, whole, dried (Seeds,)	4.69	573	17.73	49.67	23.45	11.8	0.30								6.957	18.759	21.773	0
263	Barley, pearled, cooked	68.80	123	2.26	0.44	28.22	3.8	0.28								0.093	0.057	0.214	0
264	Seaweed, agar, raw	91.32	26	0.54	0.03	6.75	0.5	0.28								0.006	0.003	0.010	0
265	Endive, raw	93.79	17	1.25	0.20	3.35	3.1	0.25								0.048	0.004	0.087	0
266	Millet, cooked	71.41	119	3.51	1.00	23.67	1.3	0.13								0.172	0.184	0.508	0
267	Mustard greens, cooked, boiled, drained, without salt	94.46	15	2.26	0.24	2.10	2.0	0.10								0.012	0.110	0.046	0
268	Rice, white, long-grain, regular, cooked	684.	130	2.69	0.28	28.17	0.4	0.05								0.077	0.088	0.076	0
269	Olives, ripe, canned (jumbo-super colossal)	84.34	81	0.97	6.87	5.61	2.5	0.00								0.909	5.071	0.586	0
270	Caviar, black and red, granular (Fish,)	47.50	252	24.60	17.9	4.00	0.0	0.00								4.060	4.631	7.405	588
271	Mollusks, oyster, eastern, wild, raw	85.16	68	7.05	2.46	3.91	0.0	0.00								0.772	0.314	0.968	53
272	Clam, mixed species, raw (Mollusks,)	81.82	74	12.77	0.97	2.57	0.0	0.00								0.094	0.080	0.282	34
273	Roe, mixed species, raw (Fish,)	67.73	143	22.32	6.42	1.50	0.0	0.00								1.456	1.661	2.656	374
274	Anchovy, european, raw (Fish,)	73.37	131	20.35	4.84	0.00	0.0	0.00								1.282	1.182	1.637	60
275	Bear, cooked, simmered (Game meat,)	53.55	259	32.42	13.39	0.00	0.0	0.00								3.54	5.660	2.400	98
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
276	Beaver, cooked, roasted (Game meat,)	57.92	212	34.85	6.96	0.00	0.0	0.00								2.070	1.890	1.350	117
277	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	52.77	291	26.42	19.71	0.00	0.0	0.00								7.770	8.460	0.710	87
278	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	56.26	273	25.38	18.21	0.00	0.0	0.00								7.329	8.825	0.497	82
279	Bison, ground, cooked, pan-broiled (Game meat,)	59.53	238	23.77	15.13	0.00	0.0	0.00								[6.460]	[5.909]	[0.712]	83
280	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	65.1	171	28.05	5.65	0.00	0.0	0.00								2.412	2.206	0.266	86
281	Boar, wild, cooked, roasted (Game meat,)	63.87	160	28.30	4.38	0.00	0.0	0.00								1.300	1.710	0.640	77
282	Caribou, cooked, roasted (Game meat,)	62.43	167	29.77	4.42	0.00	0.0	0.00								1.700	1.330	0.620	109
283	Carp, raw (Fish,)	76.31	127	17.83	5.60	0.00	0.0	0.00								1.083	2.328	1.431	66
284	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	62.44	197	29.80	7.78	0.00	0.0	0.00								2.190	3.030	1.660	84
285	Chicken, broilers or fryers, breast, meat only, cooked, roasted	65.26	165	31.02	3.57	0.00	0.0	0.00								1.010	1.240	0.770	85
286	Duck, domesticated, meat and skin, cooked, roasted	51.84	337	18.99	28.35	0.00	0.0	0.00								9.670	12.900	3.650	84
287	Duck, domesticated, meat only, cooked, roasted	64.22	201	23.48	11.20	0.00	0.0	0.00								3.951	3.858	1.487	89
288	Goat, cooked, roasted (Game meat,)	68.21	143	27.10	3.03	0.00	0.0	0.00								0.930	1.360	0.230	75
289	Goose, domesticated, meat and skin, cooked, roasted	51.95	305	25.16	21.92	0.00	0.0	0.00								6.870	10.250	2.520	91
290	Moose, cooked, roasted (Game meat,)	67.83	134	29.27	0.97	0.00	0.0	0.00								0.290	0.200	0.310	78
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
291	Opossum, cooked, roasted (Game meat,)	58.30	221	30.20	10.20	0.00	0.0	0.00								1.206	3.773	2.983	129
292	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	58.53	238	26.36	13.89	0.00	0.0	0.00								4.893	5.976	1.519	88
293	Raccoon, cooked, roasted (Game meat,)	54.30	255	29.20	14.50	0.00	0.0	0.00								4.070	5.210	2.090	97
294	Salmon, coho, wild, cooked, dry heat (Fish,)	71.50	139	23.45	4.30	0.00	0.0	0.00								1.054	1.581	1.273	55
295	Squirrel, cooked, roasted (Game meat,)	62.07	173	30.77	4.69	0.00	0.0	0.00								0.850	1.330	1.460	121
296	Turkey, all classes, meat and skin, cooked, roasted	61.70	208	28.10	9.73	0.00	0.0	0.00								2.840	3.190	2.480	82
297	Turkey, all classes, meat only, cooked, roasted	64.88	170	29.32	4.97	0.00	0.0	0.00								1.459	1.115	1.501	76
298	Raisins, seeded	16.57	296	2.52	0.54	78.47	6.8									0.178	0.022	0.159	0
299	Bay leaf (Spices,)	5.44	313	7.61	8.36	74.97	26.3									2.280	1.640	2.290	0
300	Buckwheat groats, roasted, dry	8.41	346	11.73	2.71	74.95	10.3									0.591	0.828	0.828	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
301	Millet, raw	8.67	378	11.02	4.22	72.85	8.5									0.723	0.773	2.134	0
302	Triticale	10.51	336	13.05	2.09	72.13										0.366	0.211	0.913	0
303	Allspice, ground ( Spices,)	8.46	263	6.09	8.69	72.12	21.6									2.550	0.660	2.360	0
304	Buckwheat	9.75	343	13.25	3.40	71.50	10.0									0.741	1.040	1.039	0
305	Savory, ground (Spices,)	9.00	272	6.73	5.91	68.73	45.7									3.260			0
306	Cardamom (Spices,)	8.28	311	10.76	6.70	68.47	28.0									0.680	0.870	0.430	0
307	Oats	8.22	389	16.89	6.90	66.27	10.6									1.217	2.178	2.535	0
308	Saffron (Spices,)	11.90	310	11.43	5.85	65.37	3.9									1.586	0.429	2.067	0
309	Quinoa, uncooked	13.28	368	14.12	6.07	64.16	7.0								52.22	0.706	1.613	3.292	0
310	French, mature seeds, raw (Beans,)	10.77	343	18.81	2.02	64.11	25.2									0.221	0.138	1.207	0
311	Rosemary, dried (Spices,)	9.31	331	4.88	15.22	64.06	42.6									7.371	3.014	2.339	0
312	Adzuki, mature seeds, raw (Beans,)	13.44	329	19.87	0.53	62.90	12.7									0.191			0
313	Pigeon peas (red gram), mature seeds, raw	10.59	343	21.70	1.49	62.78	15.0									0.330	0.012	0.814	0
314	Small white, mature seeds, raw (Beans,)	11.71	336	21.11	1.18	62.25	24.9									0.304	0.102	0.507	0
315	Yardlong beans, mature seeds, raw	8.43	347	24.33	1.31	61.91	11.0									0.339	0.114	0.565	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
316	Mothbeans, mature seeds, raw	9.68	343	22.94	1.61	61.52										0.364	0.129	0.750	0
317	Hyacinth beans, mature seeds, raw	9.38	344	23.90	1.39	60.76										0.288			0
318	Yellow, mature seeds, raw (Beans,)	11.10	345	22.00	2.60	60.70	25.1									0.671	0.226	1.118	0
319	Cranberry (roman), mature seeds, raw (Beans,)	12.39	335	23.03	1.23	60.05	24.7									0.316	0.106	0.527	0
320	Lentils, pink, raw	11.79	345	24.95	2.17	59.15	10.8									0.379	0.500	1.137	0
321	Mungo beans, mature seeds, raw	10.80	341	25.21	1.64	58.99	18.3									0.114	0.085	1.071	0
322	Fenugreek seed (Spices,)	8.84	323	23.00	6.41	58.35	24.6									1.460			0
323	Sisymbrium sp. seeds, whole, dried (Seeds,)	6.10	318	12.14	4.60	58.26										0.902	1.486	2.023	0
324	Dill seed (Spices,)	7.70	305	15.98	14.54	55.17	21.1									0.730	9.410	1.010	0
325	Coriander seed (Spices,)	8.86	298	12.37	17.77	54.99	41.9									0.990	13.580	1.750	0
326	Mace, ground (Spices,)	8.17	475	6.71	32.38	50.50	20.2									9.510	11.170	4.390	0
327	Tarragon, dried (Spices,)	7.74	295	22.77	7.24	50.22	7.4									1.881	0.474	3.698	0
328	Anise seed ( Spices,)	9.54	337	17.60	15.9	50.02	14.6									0.586	9.780	3.150	0
329	Chervil, dried (Spices,)	7.20	237	23.20	3.9	49.10	11.3									0.169	1.399	1.800	0
330	Chestnuts, chinese, raw (Nuts,)	43.95	224	4.20	1.11	49.07										0.164	0.581	0.288	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
331	Breadnuttree seeds, raw (Seeds,)	45.00	217	5.97	0.99	46.28										0.267	0.126	0.527	0
332	Chestnuts, european, raw, unpeeled (Nuts,)	48.65	213	2.42	2.26	45.54	8.1									0.425	0.780	0.894	0
333	Chia seeds, dried (Seeds,)	4.90	490	15.62	30.75	43.85	37.7									3.176	2.115	23.335	0
334	Wheat, sprouted	47.75	198	7.49	1.27	42.53	1.1									0.206	0.151	0.557	0
335	Acorns, raw (Nuts,)	27.9	387	6.15	23.86	40.75										3.102	15.109	4.596	0
336	Lupins, mature seeds, raw	10.44	371	36.17	9.74	40.38										1.156	3.940	2.439	0
337	Ginkgo nuts, raw (Nuts,)	55.20	182	4.32	1.68	37.60										0.319	0.619	0.618	0
338	Chestnuts, japanese, raw (Nuts,)	61.41	154	2.25	0.53	34.91										0.078	0.278	0.138	0
339	Safflower seed kernels, dried (Seeds,)	5.62	517	16.18	38.45	34.29										3.682	4.848	28.223	0
340	Sapotes, (marmalade plum), raw	62.43	134	2.12	0.60	33.76	2.6												0
341	Chestnuts, chinese, boiled and steamed (Nuts,)	61.57	153	2.88	0.76	33.64										0.112	0.399	0.197	0
342	Beechnuts, dried (Nuts,)	6.60	576	6.20	50.00	33.50										5.719	21.892	20.089	0
343	Persimmons, native, raw	64.40	127	0.80	0.40	33.50													0
344	Kamut, cooked	61.42	146	6.45	0.91	30.46	3.9												0
345	Breadfruit seeds, raw (Seeds,)	56.27	191	7.40	5.59	29.24	5.2									1.509	0.712	2.977	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
346	Rice, white, medium-grain, cooked	68.61	130	2.38	0.21	28.59	0.3									0.057	0.065	0.056	0
347	Chestnuts, european, boiled and steamed (Nuts,)	68.15	131	2.00	1.38	27.76										0.260	0.476	0.545	0
348	Peas, mature seeds, sprouted, raw	62.27	124	8.80	0.68	27.11										0.124	0.061	0.326	0
349	Durian, raw or frozen	64.99	147	1.47	5.33	27.09	3.8												0
350	Spelt, cooked	66.56	127	5.50	0.85	26.44	3.9								19.57				0
351	Beans, small white, mature seeds, cooked, boiled, without salt	63.24	142	8.97	0.64	25.81	10.4									0.166	0.056	0.276	0
352	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	62.98	144	9.16	1.08	25.27	10.4									0.279	0.094	0.466	0
353	Custard-apple, (bullock's-heart), raw	71.50	101	1.70	0.60	25.20	2.4									0.231			0
354	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	66.29	128	7.52	0.10	24.77	7.3									0.036			0
355	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	64.65	136	9.34	0.46	24.46	10.0									0.119	0.040	0.199	0
356	French, mature seeds, cooked, boiled, without salt (Beans,)	66.57	129	7.05	0.76	24.02	9.4									0.083	0.052	0.453	0
357	Jackfruit, raw	73.23	94	1.47	0.30	24.01	1.6									0.063	0.044	0.086	0
358	Black, mature seeds, cooked, boiled, without salt (Beans,)	65.74	132	8.86	0.54	23.71										0.139	0.047	0.231	0
359	Sugar-apples, (sweetsop), raw	73.23	94	2.06	0.29	23.64	4.4									0.048	0.114	0.040	0
360	Sugar-apples, (sweetsop), raw	73.23	94	2.06	0.29	23.64	4.4									0.048	0.114	0.040	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
361	Wasabi, root, raw	69.11	109	4.80	0.63	23.54	7.8												0
362	Rice, brown, medium	72.96	112	2.32	0.83	23.51	1.8									0.165	0.300	0.296	0
363	Lentils, sprouted, raw	67.34	106	8.96	0.55	22.14										0.057	0.104	0.219	0
364	Cottonseed kernels, roasted (glandless) (Seeds,)	4.65	506	32.59	36.29	21.90	5.5									9.699	6.919	18.068	0
365	Quinoa, cooked	71.61	120	4.40	1.92	21.30	2.8								17.63				0
366	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	69.00	118	8.33	0.45	21.09	7.0									0.140	0.021	0.187	0
367	Yardlong beans, mature seeds, cooked, boiled, without salt	68.80	118	8.29	0.45	21.09	3.8									0.116	0.039	0.193	0
368	Mothbeans, mature seeds, cooked, boiled, without salt	69.23	117	7.81	0.55	20.96										0.124	0.044	0.256	0
369	Hyacinth beans, mature seeds, cooked, boiled, without salt	69.13	117	8.14	0.58	20.70										0.099			0
370	Arrowhead, raw	72.48	99	5.33	0.29	20.23													0
371	Jujube, raw	77.86	79	1.20	0.20	20.23													0
372	Sapodilla, raw	78.00	830	0.44	1.10	19.96	5.3									0.194	0.521	0.011	0
373	Crabapples, raw	78.94	76	0.40	0.30	19.95										0.048	0.012	0.088	0
374	Pine nuts, pinyon, dried (Nuts,)	5.90	629	11.57	60.98	19.30	10.7									9.377	22.942	25.668	0
375	Amaranth grain, cooked	75.16	102	3.80	1.58	18.69	2.1								16.23
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
376	Elderberries, raw	79.8	73	0.66	0.50	18.40	7.0									0.023	0.080	0.247	0
377	Hickorynuts, dried (Nuts,)	2.65	657	12.72	64.37	18.25	6.4									7.038	32.611	21.886	0
378	Fava, in pod, raw (Beans,)	72.60	88	7.92	0.73	17.63										0.118	0.104	0.342	0
379	Chicory roots, raw	80.00	73	1.40	0.20	17.51										0.048	0.004	0.087	0
380	Guavas, strawberry, raw	80.66	69	0.58	0.60	17.36	5.4									0.172	0.055	0.253	0
381	Lotus seeds, raw (Seeds,)	77.00	89	4.13	0.53	17.28										0.088	0.104	0.312	0
382	Lotus root, raw	79.10	74	2.60	0.10	17.23	4.9									0.030	0.020	0.020	0
383	Mountain yam, hawaii, raw	81.44	67	1.34	0.10	16.31										0.022	0.004	0.045	0
384	Mouse nuts, seedlings (Alaska Native)	73.00	104	7.30	1.10	16.30
385	Mouse nuts, roots (Alaska Native)	77.20	81	3.90	0.10	16.10
386	Java-plum, (jambolan), raw	83.13	60	0.72	0.23	15.56													0
387	Currants, european black, raw	81.96	63	1.40	0.41	15.38										0.034	0.058	0.179	0
388	Watermelon seed kernels, dried (Seeds,)	5.05	557	28.33	47.37	15.31										9.779	7.407	28.094	0
389	Quinces, raw	83.80	57	0.40	0.10	15.30	1.9									0.010	0.036	0.050
390	Longans, raw	82.75	60	1.31	0.10	15.14	1.1												0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
391	Winged, mature seeds, cooked, boiled, without salt (Beans,)	67.19	147	10.62	5.84	14.94										0.825	2.153	1.551	0
392	Peppermint, fresh	78.65	70	3.75	0.94	14.89	8.0									0.246	0.033	0.508	0
393	Squash, winter, acorn, cooked, baked, without salt	82.90	56	1.12	0.14	14.58	4.4									0.029	0.010	0.059	0
394	Carissa, (natal-plum), raw	84.17	62	0.50	1.30	13.63													0
395	Arrowroot, raw	80.75	65	4.24	0.20	13.39	1.3									0.039	0.004	0.092	0
396	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	81.17	71	4.07	0.29	13.33	3.6									0.066	0.016	0.139	0
397	Chestnuts, japanese, boiled and steamed (Nuts,)	86.03	56	0.82	0.19	12.64										0.028	0.101	0.050	0
398	Mammy-apple, (mamey), raw	86.20	51	0.50	0.50	12.50	3.0									0.136	0.205	0.079	0
399	Cranberries, wild, bush, raw (Alaska Native)	86.00	55	1.10	0.20	12.30	6.7
400	Loquats, raw	86.73	47	0.43	0.20	12.14	1.7									0.040	0.008	0.091	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
401	Butternuts, dried (Nuts,)	3.34	612	24.90	56.98	12.05	4.7									1.306	10.425	42.741	0
402	Roselle, raw	86.58	49	0.96	0.64	11.31													0
403	Groundcherries, (cape-gooseberries or poha), raw	85.40	53	1.90	0.70	11.20													0
404	Squash, winter, hubbard, cooked, baked, without salt	85.10	50	2.48	0.62	10.81										0.128	0.046	0.260	0
405	Feijoa, raw	86.60	49	1.24	0.78	10.63													0
406	Squash, winter, butternut, cooked, baked, without salt	87.80	40	0.90	0.09	10.49	1.97									0.019	0.007	0.038	0
407	Squash, winter, acorn, raw	87.78	40	0.80	0.10	10.42	1.5									0.021	0.007	0.042	0
408	Gooseberries, raw	87.87	44	0.88	0.58	10.18	4.3									0.038	0.051	0.317	0
409	Kale, raw	84.46	50	3.30	0.70	10.01	2.0									0.091	0.052	0.338	0
410	Grapefruit, raw, pink and red, California and Arizona	89.31	37	0.50	0.10	9.69										0.014	0.013	0.024	0
411	Pummelo, raw (1)	89.10	38	0.76	0.04	9.62	1.0												0
412	Prickly pears, raw	87.55	41	0.73	0.51	9.57	3.6									0.067	0.075	0.213	0
413	Squash, winter, hubbard, raw	88.00	40	2.00	0.50	8.70										0.103	0.036	0.211	0
414	Horseradish-tree, pods, raw	88.20	37	2.10	0.20	8.53	3.2									0.033	0.102	0.003	0
415	Spearmint, fresh (1)	85.55	44	3.29	0.73	8.41	6.8									0.191	0.025	0.394	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
416	Kale, scotch, raw	87.00	42	2.80	0.60	8.32	1.7									0.078	0.045	0.289	0
417	Horseradish-tree leafy tips, raw	78.66	64	9.40	1.40	8.28	2.0												0
418	Acerola, (west indian cherry), raw	91.41	32	0.40	0.30	7.69	1.1									0.068	0.082	0.090	0
419	Pitanga, (surinam-cherry), raw	90.81	33	0.80	0.40	7.49													0
420	Lambsquarters, raw	84.3	43	4.20	0.80	7.30	4.0									0.059	0.150	0.351	0
421	Fennel, bulb, raw	90.21	31	1.24	0.20	7.29	3.1												0
422	Small white, mature seeds, raw (Beans,)	90.27	31	1.82	0.12	7.14	3.4									0.026	0.005	0.059	0
423	Dill weed, fresh	85.95	43	3.46	1.12	7.02	2.1									0.060	0.802	0.095	0
424	Squash, winter, spaghetti, raw	91.60	31	0.64	0.57	6.91										0.117	0.042	0.239	0
425	Oheloberries, raw	92.30	280	0.38	0.22	6.84													0
426	Sesbania flower, raw	91.58	27	1.28	0.04	6.73													0
427	Peppers, hungarian, raw	91.51	29	0.80	0.41	6.68										0.046	0.024	0.240	0
428	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	53.90	330	3.63	34.68	6.65	2.2									30.753	1.475	0.379	0
429	Peppers, sweet, yellow, raw	92.02	27	1.00	0.21	6.32	0.9									0.031			0
430	Rose-apples, raw	93.00	25	0.60	0.30	5.70													0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
431	Kale, scotch, cooked, boiled, drained, without salt	91.20	28	1.90	0.41	5.63	1.2									0.053	0.030	0.196	0
432	Fiddlehead ferns, raw	88.68	34	4.55	0.40	5.54													0
433	Cabbage, savoy, cooked, boiled, drained, without salt	92.00	24	1.80	0.09	5.41	2.8									0.012	0.007	0.043	0
434	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	92.52	24	1.21	0.18	5.37	2.3									0.023	0.013	0.087	0
435	Milk, sheep, fluid	80.70	108	5.98	7.00	5.36	0.0									4.603	1.724	0.308	27
436	Broccoli, flower clusters, raw	90.69	28	2.98	0.35	5.24										0.054	0.024	0.167	0
437	Broccoli, leaves, raw	90.69	28	2.98	0.35	5.24										0.054	0.024	0.167	0
438	Sesbania flower, cooked, steamed, without salt	93.30	22	1.14	0.05	5.23													0
439	Milk, indian buffalo, fluid	83.39	97	3.75	6.89	5.18	0.0									4.597	1.787	0.146	19
440	Clam, mixed species, cooked, moist heat (Mollusks,)	63.64	148	25.55	1.95	5.13	0.0									0.188	0.172	0.552	67
441	Mollusks, oyster, Pacific, raw	82.06	81	9.45	2.30	4.95	0.00									0.510	0.358	0.894	0
442	Mollusks, oyster, eastern, wild, cooked, dry heat	83.30	72	8.25	1.90	4.80	0.0									0.550	0.230	0.809	49
443	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	89.3	33	4.83	0.58	4.72										0.083	0.045	0.318	0
444	Milk, producer, fluid, 3.7% milkfat	87.69	64	3.28	3.66	4.65	0.0									2.278	1.057	0.136	14
445	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	81.2	74	9.60	1.93	4.47										0.430	0.420	0.710	40
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
446	Winged beans, immature seeds, raw	87.04	49	6.95	0.87	4.31										0.238	0.250	0.186	0
447	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	93.39	22	1.86	0.32	4.10										0.039	0.024	0.185	0
448	Amaranth leaves, raw	91.69	23	2.46	0.33	4.02										0.091	0.076	0.147	0
449	Chicory, witloof, raw	94.52	17	0.90	0.10	4.00	3.1									0.024	0.002	0.044	0
450	Pilinuts-canarytree, dried (Nuts,)	2.77	719	10.80	79.55	3.98										31.184	37.229	7.605	0
451	Mustard spinach, (tendergreen), raw	92.2	22	2.20	0.30	3.90	2.8									0.015	0.138	0.057	0
452	Squash, summer, scallop, raw	94.18	18	1.20	0.20	3.84										0.041	0.015	0.084	0
453	Swamp cabbage, cooked, boiled, drained, without salt	92.93	20	2.08	0.24	3.71	1.9									0.039	0.007	0.100	0
454	Balsam-pear (bitter gourd), pods, raw	94.03	17	1.00	0.17	3.70	2.8												0
455	Butterbur, (fuki), raw	94.5	14	0.39	0.04	3.61													0
456	Radish seeds, sprouted, raw	90.07	43	3.81	2.53	3.60										0.767	0.419	1.141	0
457	Balsam-pear (bitter gourd), leafy tips, raw	89.25	30	5.30	0.69	3.29													0
458	Pumpkin flowers, raw	95.15	15	1.03	0.07	3.28										0.036	0.009	0.004	0
459	Winged beans, immature seeds, cooked, boiled, drained, without salt	90.11	38	5.31	0.66	3.21										0.181	0.189	0.142	0
460	Tomatoes, orange, raw	94.78	16	1.16	0.19	3.18	0.9									0.025	0.028	0.076	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
461	Borage, raw	93.00	21	1.80	0.70	3.06										0.170	0.211	0.109	0
462	Waxgourd, (chinese preserving melon), raw	96.10	13	0.40	0.20	3.00	2.9									0.016	0.037	0.087	0
463	Tomatoes, yellow, raw	95.28	15	0.98	0.26	2.98	0.7									0.036	0.040	0.108	0
464	Radishes, white icicle, raw	95.37	14	1.10	0.10	2.63	1.4									0.030	0.016	0.045	0
465	Seaweed, spirulina, raw	90.67	26	5.92	0.39	2.42										0.135	0.034	0.106	0
466	Pumpkin leaves, raw	92.88	19	3.15	0.40	2.33										0.207	0.052	0.022	0
467	Roe, mixed species, cooked, dry heat (Fish,)	58.63	204	28.62	8.23	1.92	0.0									1.866	2.129	3.404	479
468	Egg, turkey, whole, fresh, raw	72.50	171	13.68	11.88	1.15	0.0									3.632	4.571	1.658	933
469	Bass, fresh water, mixed species, raw (Fish,)	75.66	114	18.86	3.69	0.00	0.0									0.780	1.431	1.062	68
470	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	68.79	146	24.18	4.73	0.00	0.0									1.001	1.835	1.360	87
471	Bass, striped, cooked, dry heat (Fish,)	73.36	124	22.73	2.99	0.00	0.0									0.650	0.846	1.005	103
472	Bass, striped, raw (Fish,)	79.22	97	17.73	2.33	0.00	0.0									0.507	0.660	0.784	80
473	Bluefish, cooked, dry heat (Fish,)	62.64	159	25.69	5.44	0.00	0.0									1.172	2.297	1.358	76
474	Bluefish, raw (Fish,)	70.86	124	20.04	4.24	0.00	0.0									0.915	1.793	1.060	59
475	Buffalo, water, cooked, roasted (Game meat,)	68.81	131	26.83	1.80	0.00	0.0									0.600	0.550	0.360	61
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
476	Burbot, cooked, dry heat (Fish,)	73.41	115	24.76	1.04	0.00	0.0									0.209	0.170	0.381	77
477	Burbot, raw (Fish,)	79.26	90	19.31	0.81	0.00	0.0									0.163	0.133	0.297	60
478	Butterfish, cooked, dry heat (Fish,)	66.83	187	22.15	10.28	0.00	0.0												83
479	Butterfish, raw (Fish,)	74.13	146	17.28	8.02	0.00	0.0									3.380	3.380	0.590	65
480	Carp, cooked, dry heat (Fish,)	69.63	162	22.86	7.17	0.00	0.0									1.388	2.985	1.835	84
481	Catfish, channel, wild, cooked, dry heat (Fish,)	77.67	105	18.47	2.85	0.00	0.0									0.744	1.099	0.636	72
482	Catfish, channel, wild, raw (Fish,)	80.36	95	16.38	2.82	0.00	0.0									0.722	0.844	0.865	58
483	Cisco, raw (Fish,)	78.93	98	18.99	1.91	0.00	0.0									0.421	0.469	0.613	50
484	Deer, cooked, roasted (Game meat,)	65.23	158	30.21	3.19	0.00	0.0									1.250	0.880	0.620	112
485	Elk, cooked, roasted (Game meat,)	66.28	146	30.19	1.90	0.00	0.0									0.700	0.480	0.400	73
486	Goose, domesticated, meat only, cooked, roasted	57.23	238	28.97	12.67	0.00	0.0									4.560	4.340	1.540	96
487	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	71.69	140	26.69	2.94	0.00	0.0									0.417	0.967	0.940	41
488	Horse, cooked, roasted (Game meat,)	63.98	175	28.14	6.05	0.00	0.0									1.900	2.120	0.850	68
489	Horse, raw (Game meat,)	72.63	133	21.39	4.60	0.00	0.0									1.440	1.610	0.650	52
490	Muskrat, cooked, roasted (Game meat,)	55.58	234	30.09	11.74	0.00	0.0												121
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg
491	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	60.61	197	29.06	8.05	0.00	0.0									2.40	2.170	1.560	82
492	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	59.62	182	25.44	8.13	0.00	0.0									1.257	2.697	3.256	71
493	Salmon, chinook, cooked, dry heat (Fish,)	65.60	231	25.72	13.38	0.00	0.0									3.214	5.742	2.662	85
494	Salmon, pink, cooked, dry heat (Fish,)	69.68	149	25.56	4.42	0.00	0.0									0.715	1.197	1.733	67
495	Sea cucumber, yane (Alaska Native)	80.70	56	13.00	0.40	0.00
496	Trout, rainbow, wild, cooked, dry heat (Fish,)	70.50	150	22.92	5.82	0.00	0.0									1.619	1.746	1.831	69
497	Purslane, raw	93.92	16	1.30	0.10														0
498	Shallots, raw	79.8	72	2.50	0.10											0.017	0.014	0.039	0
	Food	Water g	Energy kcal	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Sugars, total g	Sucrose g	Glucose (dextrose) g	Fructose g	Lactose g	Maltose g	Galactose g	Starch g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg

**Alphabetical List of Whole Foods and their Nutrients**
A-Blueberries	Bluefish-Cashew	Catfish-Crabapples	Cranberries-Goose	Gooseberries-Lettuce
Lima-Mustard	Navy-Pineapple	Pink-Safflower	Saffron-Strawberries	Sugar-apples-Yellow

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

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