The Ultimate Nutrition Tables!

Niacin

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

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

 

2

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

 

3

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

 

4

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

 

5

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

 

6

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

 

7

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

 

8

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

 

9

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

 

10

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

 

11

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

 

12

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

 

13

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

 

14

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

 

15

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

 

 

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

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

 

17

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

 

18

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

 

19

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

 

20

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

 

21

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

 

22

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

 

23

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

 

24

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

 

25

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

 

26

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0.180

0.600

6.710

 

 

 

 

 

 

 

112

 

27

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

 

28

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

 

 

 

29

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

 

30

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

 

 

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

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

 

32

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

 

33

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

 

34

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

 

35

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

 

36

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

 

37

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

 

38

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

 

39

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

 

40

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

 

41

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

 

42

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

 

43

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

 

44

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

 

45

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

 

46

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

 

47

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

 

48

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

 

49

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

 

50

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

0.020

0.210

4.980

 

 

 

 

 

 

0.00

0

 

51

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

 

52

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0.100

0.120

4.840

 

0.330

 

 

 

 

 

68

 

53

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

 

54

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

 

55

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

 

56

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

 

57

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

 

58

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

 

59

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

 

60

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

 

 

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

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

 

62

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0.130

0.100

4.600

 

0.380

 

 

 

 

3.00

52

 

63

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

 

64

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

 

65

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

 

66

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

 

67

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

 

68

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

 

69

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

 

70

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

 

71

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

 

72

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

 

73

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

 

74

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

 

75

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

 

 

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

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

 

77

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

0.366

 

4.080

 

1.810

 

 

 

 

0.00

0

 

78

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

 

79

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

 

80

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

 

81

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

 

82

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

 

83

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

 

84

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

 

85

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

 

86

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

 

87

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

 

88

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

 

89

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0.050

0.940

3.200

 

 

 

 

 

 

 

 

 

90

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

 

 

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

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

 

92

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

 

93

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

 

94

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

 

95

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

 

96

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

 

97

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

 

98

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

 

99

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

 

100

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

 

 

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

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

 

102

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

 

103

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

 

104

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

 

105

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

0.110

0.040

2.800

 

 

 

 

 

 

0.00

0

 

106

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0.120

0.030

2.747

 

0.083

12

0

 

 

0.00

0

 

107

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

 

108

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

 

109

Spelt, cooked

127

5.50

0.85

26.44

3.9

0.103

0.030

2.570

 

0.080

13

0

 

 

0.00

0

 

110

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

 

111

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

 

112

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

 

113

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

 

114

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

 

115

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

 

 

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

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

 

117

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

 

118

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

 

119

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

 

120

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

 

121

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

 

122

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

 

123

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

 

124

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

 

125

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.239

0.290

2.130

 

 

0

0

 

 

0.00

0

 

126

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

 

127

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

 

128

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

 

129

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

 

130

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

 

 

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

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

 

132

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

 

133

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

 

134

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

 

135

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

 

136

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

 

137

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

 

138

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

 

139

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

 

140

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

 

141

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

 

142

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

 

143

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

 

144

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

 

145

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

74

9.60

1.93

4.47

 

0.100

0.120

1.800

 

 

 

 

 

 

 

40

 

 

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

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

 

147

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

0.010

0.020

1.800

 

 

 

 

 

 

0.00

0

 

148

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

 

149

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

 

150

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

 

151

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

 

152

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

 

153

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

 

154

Arrowhead, raw

99

5.33

0.29

20.23

 

0.170

0.073

1.650

0.599

0.260

14

0

 

 

0.00

0

 

155

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

 

156

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

 

157

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

0.212

0.222

1.630

0.791

0.116

7

 

 

 

 

 

 

158

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

 

159

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

 

160

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

 

 

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

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

 

 

 

162

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

 

163

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

 

164

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

 

165

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

 

166

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

 

167

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

 

168

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

 

169

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

 

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

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

 

172

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

 

173

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

 

174

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

 

175

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

 

176

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

0.115

0.267

1.460

 

1.010

93

0

 

 

0.00

0

 

177

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

 

178

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

 

179

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

 

180

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

 

181

Triticale

336

13.05

2.09

72.13

 

0.416

0.134

1.430

1.323

0.138

73

0

 

 

0.00

0

 

182

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

 

183

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

 

184

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

 

185

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

 

186

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

 

187

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

 

188

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

 

189

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

 

190

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

 

 

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

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

 

192

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

 

193

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

 

194

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

 

195

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

 

196

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

 

197

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

 

198

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

 

199

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

 

200

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

 

 

 

 

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

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

 

202

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

 

203

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

 

204

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

 

205

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

 

206

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

 

207

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

 

208

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

 

209

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

 

210

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

 

211

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

 

212

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

 

213

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

 

214

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

 

215

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

 

 

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

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

 

217

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0.198

0.182

1.102

 

0.230

 

 

 

 

0.00

0

 

218

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

 

219

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

 

220

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

 

221

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

 

222

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

 

223

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

 

224

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

 

225

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

 

226

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

 

 

 

227

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

 

228

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

0.010

0.140

1.000

 

 

 

 

 

 

 

 

 

229

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

 

230

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

 

 

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

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

 

232

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

 

233

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

 

234

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

 

235

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

 

236

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

 

237

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

 

238

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

 

239

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

 

240

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

 

241

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

 

242

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

 

243

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

 

244

Borage, raw

21

1.80

0.70

3.06

 

0.060

0.150

0.900

0.041

0.084

13

0

 

 

0.00

0

 

245

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

 

 

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

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

 

247

Jujube, raw

79

1.20

0.20

20.23

 

0.020

0.040

0.900

 

0.081

 

 

 

 

0.00

0

 

248

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

 

249

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

0.000

0.010

0.900

 

 

 

 

 

 

 

 

 

250

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

 

251

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

 

252

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

 

253

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

 

254

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

 

255

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

 

256

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

 

257

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

 

258

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

 

259

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

 

260

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

 

 

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

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

 

262

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

 

263

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

 

264

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

 

265

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

 

266

Rose-apples, raw

25

0.60

0.30

5.70

 

0.020

0.030

0.800

 

 

 

 

 

 

0.00

0

 

267

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

 

268

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

 

269

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

 

270

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

 

271

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

 

272

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

 

273

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

 

274

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

 

275

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

 

 

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

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

 

277

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

 

278

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

 

279

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

 

280

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

 

281

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

 

282

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

 

283

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

 

284

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

 

285

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

 

286

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

 

287

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

 

288

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

 

289

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

0.042

0.075

0.690

 

 

59

0

 

 

0.00

0

 

290

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

 

 

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

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

 

292

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

 

293

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

 

294

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

 

295

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

 

296

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

 

297

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

 

298

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

 

 

299

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

 

300

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

 

 

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

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

 

302

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

 

303

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

 

304

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

 

305

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

 

 

 

306

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

 

 

 

307

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

 

308

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

 

309

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

 

310

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

 

311

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

 

312

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

 

313

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

 

314

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

 

315

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

 

 

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

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

0.030

0.030

0.600

 

 

 

 

 

 

0.00

0

 

317

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

 

318

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

 

319

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

 

320

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

 

 

321

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

 

322

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

 

323

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

 

324

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

 

325

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

 

326

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

 

327

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

 

328

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

 

329

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

 

330

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

 

 

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

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

 

332

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

 

333

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

 

334

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

 

335

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

 

336

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

 

337

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

 

338

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

 

339

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

 

340

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

 

341

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

 

342

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

 

343

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

 

344

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

 

345

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

 

 

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

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

 

347

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

 

 

 

348

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

 

349

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

 

350

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

 

351

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

 

352

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

 

353

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

 

354

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

 

355

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

 

356

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

 

357

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

 

358

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

 

359

Purslane, raw

16

1.30

0.10

 

 

0.047

0.112

0.480

0.036

0.073

12

0

12.8

 

0.00

0

 

360

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

 

 

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

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

 

362

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

 

363

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

 

364

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

 

 

 

365

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

 

366

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

 

367

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

0.020

0.018

0.460

0.070

0.050

20

 

 

 

 

 

 

368

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

 

369

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

 

370

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

 

371

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

 

372

Sesbania flower, raw

27

1.28

0.04

6.73

 

0.083

0.081

0.430

 

 

102

0

 

 

0.00

0

 

373

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

 

374

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

 

375

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

 

 

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

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

 

377

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

 

378

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

 

379

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

 

380

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

 

381

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

 

382

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0.107

0.110

0.412

 

0.123

42

0

 

 

0.00

0

 

383

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

 

384

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

 

385

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

 

386

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

 

387

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

 

388

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

0.030

0.110

0.400

 

0.108

14

0

 

 

0.00

0

 

389

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

 

390

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

 

 

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

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

 

392

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

 

393

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

 

394

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

 

395

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

 

396

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

 

397

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

 

398

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

 

399

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

 

400

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

 

 

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

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

 

402

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

 

403

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

 

404

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

 

405

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

 

406

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

 

407

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

 

408

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

 

409

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

 

410

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

 

411

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

 

 

 

412

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

 

413

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

 

414

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

 

415

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

 

 

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

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

 

417

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

 

418

Roselle, raw

49

0.96

0.64

11.31

 

0.011

0.028

0.310

 

 

 

 

 

 

0.00

0

 

419

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

 

420

Longans, raw

60

1.31

0.10

15.14

1.1

0.031

0.140

0.300

 

 

 

 

 

 

0.00

0

 

421

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

 

422

Currants, european black, raw

 

63

1.40

0.41

15.38

 

0.050

0.050

0.300

0.398

0.066

 

 

 

 

0.00

0

 

423

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

0.030

0.040

0.300

 

 

 

 

 

 

0.00

0

 

424

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

 

425

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

 

426

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

 

427

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

 

428

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

 

429

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

 

430

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

 

 

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

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

 

432

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

 

433

Feijoa, raw

49

1.24

0.78

10.63

 

0.008

0.032

0.289

0.228

0.050

38

0

 

 

0.00

0

 

434

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

 

435

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

 

436

Oheloberries, raw

280

0.38

0.22

6.84

 

0.017

0.036

0.270

 

 

 

 

 

 

0.00

0

 

437

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0.006

0.012

0.260

 

0.038

 

 

 

 

0.00

0

 

438

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

 

439

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

 

440

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0.048

0.043

0.250

 

 

57

0

 

 

0.00

0

 

441

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

 

442

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

0.015

0.022

0.235

 

0.113

22

 

 

 

 

 

 

443

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

 

444

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

 

445

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

 

 

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

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0.034

0.027

0.220

 

0.036

 

 

 

 

0.00

0

 

447

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

 

448

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

 

449

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

 

450

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

0.040

0.060

0.200

 

 

 

 

 

 

0.00

0

 

451

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

 

 

452

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

 

453

Shallots, raw

72

2.50

0.10

 

 

0.060

0.020

0.200

0.290

0.345

34

0

 

 

 

0

 

454

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

 

455

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

 

456

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

 

457

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

 

458

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

 

459

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

 

460

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

 

 

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

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

 

462

Loquats, raw

47

0.43

0.20

12.14

1.7

0.019

0.024

0.180

 

0.100

14

0

 

 

0.00

0

 

463

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

 

464

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

 

465

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

0.020

0.020

0.170

0.110

0.058

22

22

 

 

 

 

 

466

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

 

467

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

 

468

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

 

469

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

 

470

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

 

471

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

 

472

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

 

473

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

 

474

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

 

475

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

 

 

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

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

 

477

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

 

478

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

0.010

0.040

0.100

 

 

 

 

 

 

 

 

 

479

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

 

480

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

 

481

Crabapples, raw

76

0.40

0.30

19.95

 

0.030

0.020

0.100

 

 

 

 

 

 

0.00

0

 

482

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

 

483

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

 

484

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

 

485

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

 

486

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

 

487

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

 

488

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

 

489

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

 

490

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

 

 

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

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

 

492

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

 

493

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

 

494

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

 

9

0

 

 

 

73

 

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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