The Ultimate Nutrition Tables!

Potassium

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

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

1

Chervil, dried (Spices,)

237

23.20

11.3

1346

31.95

130

450

4740

83

8.80

0.440

2.100

 

29.3

50.0

0

 

0

 

2

Tarragon, dried (Spices,)

295

22.77

7.4

1139

32.30

347

313

3020

62

3.90

0.677

7.967

 

4.4

50.0

0

 

0

 

3

Turmeric, ground (Spices,)

354

7.83

21.1

183

41.42

193

268

2525

38

4.35

0.603

7.833

 

4.5

25.9

0

13.4

0

 

4

Paprika (Spices,)

289

14.76

37.4

177

23.59

185

345

2344

34

4.06

0.607

0.843

 

4.0

71.1

0

80.3

0

 

5

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

318

12.14

 

1633

0.11

314

6

2130

92

0.30

0.110

1.512

 

 

30.70

 

 

0

 

6

Pepper, red or cayenne

318

12.01

27.2

148

7.80

152

293

2014

30

2.48

0.373

2.000

 

8.8

76.4

0

80.3

0

 

7

Chili powder (Spices,)

314

12.26

34.2

278

14.25

170

303

1916

1010

2.70

0.429

2.165

 

6.0

64.1

0

105.7

0

 

8

White, mature seeds, raw (Beans,)

333

23.36

15.2

240

10.44

190

301

1795

16

3.67

0.984

1.796

 

12.8

0.0

 

5.6

0

 

9

Cumin seed (Spices,)

375

17.81

10.5

931

66.36

366

499

1788

168

4.8

0.867

3.333

 

5.2

7.7

 

5.4

0

 

10

Saffron (Spices,)

310

11.43

3.9

111

11.10

264

252

1724

148

1.09

0.328

28.408

 

5.6

80.8

0

 

0

 

11

Curry powder Ê(Spices,)

 

325

12.66

33.2

478

29.59

254

349

1543

52

4.05

0.815

4.289

 

17.1

11.4

0

99.8

0

 

12

Small white, mature seeds, raw (Beans,)

336

21.11

24.9

173

7.73

183

445

1542

12

2.81

0.635

1.278

 

12.8

0.0

 

 

0

 

13

Marjoram, dried (Spices,)

271

12.66

40.3

1990

82.71

346

306

1522

77

3.60

1.133

5.433

 

4.5

51.4

0

621.7

0

 

14

Black, mature seeds, raw (Beans,)

341

21.60

15.2

123

5.02

171

352

1483

5

3.65

0.841

1.060

 

3.2

0.0

0

5.6

0

 

15

Anise seed ( Spices,)

 

337

17.60

14.6

646

36.96

170

440

1441

16

5.30

0.910

2.300

 

5.0

21.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

16

Celery seed (Spices,)

392

18.07

11.8

1767

44.9

440

547

1400

160

6.93

1.370

7.567

 

12.1

17.1

 

0.0

0

 

17

Pigeon peas (red gram), mature seeds, raw

343

21.70

15.0

130

5.23

183

367

1392

17

2.76

1.057

1.791

 

8.2

0.0

 

 

0

 

18

Great northern, mature seeds, raw (Beans,)

339

21.86

20.2

175

5.47

189

447

1387

14

2.31

0.837

1.423

 

12.9

5.3

 

6.0

0

 

19

Caraway seed (Spices,)

333

19.77

38.0

689

16.23

258

568

1351

17

5.50

0.910

1.300

 

12.1

21.0

 

0.0

0

 

20

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

5.5

100

5.40

440

800

1350

25

6.00

1.200

2.181

 

 

9.0

0

 

0

 

21

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

335

23.03

24.7

127

5

156

372

1332

6

3.63

0.794

0.920

 

12.7

0.0

 

 

0

 

22

French, mature seeds, raw (Beans,)

343

18.81

25.2

186

3.40

188

304

1316

18

1.90

0.440

1.200

 

12.9

4.6

 

 

0

 

23

Coriander seed (Spices,)

298

12.37

41.9

709

16.32

330

409

1267

35

4.70

0.975

1.900

 

26.2

21.0

 

 

0

 

24

Oregano, dried (Spices,)

265

9.00

42.5

1597

36.80

270

148

1260

25

269

0.633

4.990

 

4.5

2.3

0

621.7

0

 

25

Pepper, black (Spices,)

255

10.95

26.5

437

28.86

194

173

1259

44

1.42

1.127

5.625

34.2

3.1

21.0

0

163.7

0

 

26

Adzuki, mature seeds, raw (Beans,)

329

19.87

12.7

66

4.98

127

381

1254

5

5.04

1.094

1.730

 

3.1

0.0

 

 

0

 

27

Mung beans, mature seeds, raw

 

347

23.86

16.3

132

6.74

189

367

1246

15

2.68

0.941

1.035

 

8.2

4.8

 

9.0

0

 

28

Hyacinth beans, mature seeds, raw

344

23.90

 

130

5.10

283

372

1235

21

9.30

1.335

1.573

 

8.2

0.0

 

 

0

 

29

Mothbeans, mature seeds, raw

343

22.94

 

150

10.85

381

489

1191

30

1.92

0.688

1.820

 

8.2

4.0

 

 

0

 

30

Dill seed (Spices,)

305

15.98

21.1

1516

16.33

256

277

1186

20

5.20

0.780

18.33

 

12.1

21.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

31

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

 

98

2.09

68

67

1183

31

1.13

1.444

0.178

 

 

27.4

 

 

0

 

32

Yardlong beans, mature seeds, raw

347

24.33

11.0

138

8.61

338

559

1157

17

3.50

0.879

1.590

 

8.2

1.6

 

 

0

 

33

Cardamom (Spices,)

311

10.76

28.0

383

13.97

229

178

1119

18

7.47

0.383

28.000

 

 

21.0

0

 

0

 

34

Cloves, ground (Spices,)

323

5.98

34.2

646

8.68

264

105

1102

243

1.09

0.347

30.033

 

5.9

80.8

0

141.8

0

 

35

Sage, ground (Spices,)

315

10.63

40.3

1652

28.12

428

91

1070

11

4.70

0.757

3.133

 

3.7

32.4

0

1714.5

0

 

36

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

37

Broadbeans (fava beans), mature seeds, raw

341

26.12

25.0

103

6.70

192

421

1062

13

3.14

0.824

1.626

 

8.2

1.4

 

9.0

0

 

38

Savory, ground (Spices,)

272

6.73

45.7

2132

37.88

377

140

1051

24

4.30

0.847

6.100

 

4.6

50.0

0

 

0

 

39

Allspice, ground ( Spices,)

263

6.09

21.6

661

7.06

135

113

1044

77

1.01

0.553

2.943

 

2.7

39.2

0

 

0

 

40

Yellow, mature seeds, raw (Beans,)

345

22.00

25.1

166

7.01

222

488

1042

12

2.83

0.639

1.286

 

12.8

0.0

 

 

0

 

41

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

571

21.35

10.3

110

4.20

120

485

1042

10

2.30

1.325

1.275

 

9.3

2.3

 

13.2

0

 

42

Pistachio nuts, raw (1) (Nuts,)

557

20.61

10.3

107

4.15

121

490

1025

1

2.20

1.300

1.200

 

7.0

5.0

 

 

0

 

43

Beechnuts, dried (Nuts,)

576

6.20

 

1

2.46

0

0

1017

38

0.36

0.670

1.341

 

 

15.5

 

 

0

 

44

Lupins, mature seeds, raw

371

36.17

 

176

4.36

198

440

1013

15

4.75

1.022

2.382

 

8.2

4.8

0

 

0

 

45

Mungo beans, mature seeds, raw

 

341

25.21

18.3

138

7.57

267

379

983

38

3.35

0.981

1.527

 

8.2

0.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

46

Peas, split, mature seeds, raw

341

24.55

25.5

55

4.43

115

366

981

15

3.01

0.866

1.391

 

1.6

1.8

0

14.5

0

 

47

Lentils, raw

353

25.80

30.5

56

7.54

122

451

955

6

4.78

0.519

1.330

 

8.3

4.4

 

5.0

0

 

48

Rosemary, dried (Spices,)

331

4.88

42.6

1280

29.25

220

70

955

50

3.23

0.550

1.867

 

4.6

61.2

0

 

0

 

49

Breadfruit seeds, raw (Seeds,)

191

7.40

5.2

36

3.67

54

175

941

25

0.90

1.148

0.142

 

 

6.6

 

 

0

 

50

Arrowhead, raw

99

5.33

 

10

2.57

51

174

922

22

0.28

0.171

0.360

 

0.7

1.1

 

 

0

 

51

Currants, zante, dried

283

4.08

6.8

86

3.26

41

125

892

8

0.66

0.468

0.469

 

0.7

4.7

 

3.3

0

 

52

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

364

19.30

17.4

105

6.24

115

366

875

24

3.43

0.847

2.204

 

8.2

4.0

 

9.0

0

 

53

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

582

19.33

11.1

70

3.80

129

1155

850

3

5.29

1.830

2.110

 

79.3

1.4

0

2.7

0

 

54

Raisins, seeded

296

2.52

6.8

28

2.59

30

75

825

28

0.18

0.302

0.267

 

0.6

5.4

0

 

0

 

55

Yam, raw

118

1.53

4.1

17

0.54

21

55

816

9

0.24

0.178

0.397

 

0.7

17.1

0

2.3

0

 

56

Thyme, dried (Spices,)

276

9.11

37.0

1890

123.60

220

201

814

55

6.18

0.860

7.867

 

4.6

50.0

0

1714.5

0

 

57

Flaxseed (Seeds,)

534

18.29

27.3

255

5.73

392

642

813

30

4.34

1.220

2.482

 

25.4

0.6

0

4.3

0

 

58

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

6.0

46

8.82

592

1233

809

7

7.81

1.343

4.543

 

9.4

1.9

0

7.3

0

 

59

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

574

29.84

6.5

52

8.07

550

1174

788

18

7.64

1.275

4.490

 

9.4

1.8

0

4.5

0

 

60

Fenugreek seed (Spices,)

323

23.00

24.6

176

33.53

191

296

770

67

2.50

1.110

1.228

 

6.3

3.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

61

Beet greens, raw

22

2.20

3.7

117

2.57

70

41

762

226

0.38

0.191

0.191

0.391

0.9

30.0

 

400.0

0

 

62

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

646

15.03

9.4

123

4.38

173

310

755

0

2.50

1.750

5.550

 

4.1

3.8

 

 

0

 

63

Raisins, seedless

299

3.07

3.7

50

1.88

32

101

749

11

0.22

0.318

0.299

233.9

6

2.3

0

3.5

0

 

64

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

597

22.09

11.8

266

4.51

286

489

746

1

3.54

1.170

2.620

 

2.8

0.0

 

0.0

0

 

65

Raisins, golden seedless

302

3.39

4.0

53

1.79

35

115

746

12

0.32

0.363

0.308

 

0.7

3.2

0

3.5

0

 

66

Mustard seed, ground (Spices,)

508

26.08

12.2

266

9.21

370

828

738

13

6.08

0.645

2.448

 

208.1

7.1

0

5.4

0

 

67

Dill weed, fresh

43

3.46

2.1

208

6.59

55

66

738

61

0.91

0.146

1.264

 

 

85.0

 

 

0

 

68

Plums, dried (prunes), uncooked

240

2.18

7.1

43

0.93

41

69

732

2

0.44

0.281

0.299

4.0

0.3

0.6

 

59.5

0

 

69

Poppy seed (Spices,)

525

17.99

19.5

1438

9.76

347

870

719

26

7.9

1.627

6.707

 

13.5

1.0

 

0.0

0

 

70

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

 

46

1.73

54

99

715

27

0.25

0.472

0.854

 

 

26.7

 

 

0

 

71

Almonds (1,2) (Nuts,)

575

21.22

12.2

264

3.72

268

484

705

1

3.08

0.996

2.285

 

2.5

0.0

 

0.0

0

 

72

Peanuts, all types, raw

5.67

25.80

8.5

92

4.58

168

376

705

18

3.27

1.144

1.934

 

7.2

0.0

0

0.0

0

 

73

Dates, medjool

277

1.81

6.7

64

0.90

54

62

696

1

0.44

0.362

0.296

 

 

0.0

0

2.7

 

 

74

Safflower seed kernels, dried (Seeds,)

517

16.18

 

78

4.9

353

644

687

3

5.05

1.747

2.014

 

 

0.0

 

 

0

 

75

Mustard seed, yellow

469

24.94

14.7

521

9.98

298

841

682

5

5.70

0.410

1.767

 

133.6

3.0

 

5.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

76

Hazelnuts or filberts (1) (Nuts,)

628

14.95

9.7

114

4.70

163

290

680

0

2.45

1.725

6.175

 

24.

6.3

 

14.2

0

 

77

Cashew nuts, raw (1) (Nuts,)

553

18.22

3.3

37

6.68

292

593

660

12

5.78

2.195

1.655

 

19.9

0.5

 

34.1

0

 

78

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

7.5

160

2.43

376

725

659

3

4.06

1.743

1.223

 

1917.0

0.7

 

0.00

0

 

79

Peanuts, all types, dry-roasted, without salt

585

23.68

8.0

54

2.26

176

358

658

6

3.31

0.671

2.083

 

7.5

0.0

0

0.0

0

 

80

Dates, deglet noor

282

2.45

8.0

39

1.02

43

62

656

2

0.29

0.206

0.262

 

3.0

0.4

0

2.7

0

 

81

Butterbur, (fuki), raw

14

0.39

 

103

0.10

14

12

655

7

0.16

0.103

0.274

 

0.9

31.5

 

 

0

 

82

Watermelon seed kernels, dried (Seeds,)

557

28.33

 

54

7.28

515

755

648

99

10.24

0.686

1.614

 

 

0.0

 

 

0

 

83

Taro leaves, raw

42

4.98

3.7

107

2.25

45

60

648

3

0.41

0.270

0.714

 

0.9

52.0

0

108.6

0

 

84

Sunflower seed kernels, dried (Seeds,)

584

20.78

8.6

78

5.25

325

660

645

9

5.00

1.800

1.950

 

53.0

1.4

0

0.0

0

 

85

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

148

25.55

0.0

92

27.96

18

338

628

112

2.73

0.688

1.000

 

64.0

22.1

 

 

67

 

86

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

182

25.44

0.0

15

1.03

37

256

628

56

0.82

0.321

0.021

 

46.8

0.0

 

 

71

 

87

Tamarinds, raw

239

2.80

5.1

74

2.80

92

113

628

28

0.10

0.086

 

 

1.3

3.5

 

2.8

0

 

88

Pine nuts, pinyon, dried (Nuts,)

629

11.57

10.7

8

3.06

234

35

628

72

4.28

1.035

4.333

 

 

2.0

 

 

0

 

89

Amaranth leaves, raw

23

2.46

 

215

2.32

55

50

611

20

0.90

0.162

0.885

 

0.9

43.3

 

1140.0

0

 

90

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

30

5.30

 

84

2.04

85

99

608

11

0.30

0.201

0.536

 

0.9

88.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

91

Pine nuts, dried (1) (Nuts,)

673

13.69

3.7

16

5.53

251

575

597

2

6.45

1.324

8.802

 

0.7

0.8

 

53.9

0

 

92

Taro, raw

112

1.50

4.1

43

0.55

33

84

591

11

0.23

0.172

0.383

 

0.7

4.5

0

1.0

0

 

93

Lentils, pink, raw

345

24.95

10.8

41

7.56

72

294

578

7

3.90

1.303

1.417

 

8.2

1.7

 

 

0

 

94

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

140

26.69

0.0

60

1.07

107

285

576

69

0.53

0.035

0.020

 

46.8

0.0

 

 

41

 

95

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

salt

123

6.81

5.3

32

2.45

74

130

570

17

0.79

0.305

1.252

 

2.0

10.1

 

6.2

0

 

96

Peppermint, fresh

70

3.75

8.0

243

5.08

80

73

569

31

1.11

0.329

1.176

 

 

31.8

 

 

0

 

97

Wasabi, root, raw

109

4.80

7.8

128

1.03

69

80

568

17

1.62

0.155

0.391

 

 

41.9

0

 

0

 

98

Quinoa, uncooked

368

14.12

7.0

47

4.57

197

457

563

5

3.10

0.590

2.033

 

8.5

 

0

0.0

0

 

99

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

139

9.73

6.3

90

3.70

63

113

561

6

1.38

0.287

0.636

 

1.3

0.0

 

3.5

0

 

100

Spinach, raw

23

2.86

2.2

99

2.71

79

49

558

79

0.53

0.130

0.897

 

1.0

28.1

0

482.9

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

101

Lotus root, raw

74

2.60

4.9

45

1.16

23

100

556

40

0.39

0.257

0.261

 

0.7

44.0

 

 

0

 

102

Parsley, raw

36

2.97

3.3

138

6.20

50

58

554

56

1.07

0.149

0.160

 

0.1

133.0

0

1640.0

0

 

103

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

361

7.90

19.2

27

1.47

86

229

553

25

6.33

0.073

0.937

 

0.7

 

 

 

0

 

104

Pigeonpeas, immature seeds, raw

136

7.20

5.1

42

1.60

68

127

552

5

1.04

0.134

0.574

 

1.5

39.0

 

24.0

0

 

105

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

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

20

1.88

2.1

58

2.26

86

33

549

179

0.33

0.163

0.3314

 

0.9

18.0

 

327.3

0

 

106

Acorns, raw (Nuts,)

387

6.15

 

41

0.79

62

79

539

0

0.51

0.621

1.337

 

 

0.0

 

 

0

 

107

Bamboo shoots, raw

27

2.60

2.2

13

0.50

3

59

533

4

1.10

0.190

0.262

 

0.8

4.0

 

0.0

0

 

108

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

128

7.52

7.3

28

2.00

52

168

532

8

1.77

0.298

0.573

 

1.2

0.0

 

 

0

 

109

Bay leaf (Spices,)

313

7.61

26.3

834

43.00

120

113

529

23

3.70

0.416

8.167

 

2.8

46.5

0

 

0

 

110

Walnuts, black, dried (Nuts,)

618

24.06

6.8

61

3.12

201

513

523

2

3.37

1.360

3.896

 

17.0

1.7

 

2.7

0

 

111

Mushrooms, portabella, grilled

 

35

4.27

2.2

4

0.56

15

150

521

10

0.73

0.499

0.075

 

17.7

0.0

 

0.0

0

 

112

Coriander (cilantro) leaves, raw

23

2.13

2.8

67

1.77

26

48

521

46

0.50

0.225

0.426

 

0.9

27.0

 

310.0

0

 

113

Burbot, cooked, dry heat (Fish,)

115

24.76

0.0

64

1.15

41

256

518

124

0.97

0.256

0.897

 

16.2

0.0

 

 

77

 

114

Rye

338

10.34

15.1

24

2.63

110

332

510

2

2.65

0.367

2.577

 

13.9

0.0

0

5.9

0

 

115

Ginkgo nuts, raw (Nuts,)

182

4.32

 

2

1.00

27

124

510

7

0.34

0.274

0.113

 

 

15.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

116

Amaranth, uncooked

371

13.56

6.7

159

7.61

248

557

508

4

2.87

0.525

3.333

 

18.7

4.2

0

0.0

0

 

117

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

149

9.06

5.3

52

2.3

65

165

508

2

0.96

0.271

0.548

 

1.4

0.0

 

3.7

0

 

118

Pilinuts-canarytree, dried (Nuts,)

719

10.80

 

145

3.53

302

575

507

3

2.97

0.958

2.313

 

 

0.6

 

 

0

 

119

Avocados, raw, California

167

1.96

6.8

13

0.61

29

54

507

8

0.68

0.170

0.149

 

0.4

8.8

 

21.0

0

 

120

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

231

25.72

0.0

28

0.91

122

371

505

60

0.56

0.053

0.019

 

46.8

4.1

 

 

85

 

121

Plantains, raw

122

1.30

2.3

3

0.60

37

34

499

4

0.14

0.081

 

 

1.5

18.4

 

0.7

0

 

122

Purslane, raw

16

1.30

 

65

1.99

68

44

494

45

0.17

0.113

0.303

 

0.9

21.0

 

 

0

 

123

Breadfruit, raw

103

1.07

4.9

17

0.54

25

30

490

2

0.12

0.084

0.060

 

0.6

29.0

 

0.5

0

 

124

Mushrooms, portabella, grilled

 

26

2.50

1.5

8

0.60

11

130

484

6

0.60

0.400

0.142

 

11.0

0.0

 

0.0

0

 

125

Butterfish, cooked, dry heat (Fish,)

187

22.15

0.0

28

0.64

32

308

481

114

0.99

0.069

0.019

 

46.8

0.0

 

 

83

 

126

Bluefish, cooked, dry heat (Fish,)

159

25.69

0.0

9

0.62

42

291

477

77

1.04

0.068

0.027

 

46.8

0.0

 

 

76

 

127

Borage, raw

21

1.80

 

93

3.30

52

53

470

80

0.20

0.130

0.349

 

0.9

35.0

 

 

0

 

128

Sesame seeds, whole, dried (Seeds,)

573

17.73

11.8

975

14.55

351

629

468

11

7.75

4.082

2.460

 

34.4

0.0

0

0.0

0

 

129

Lima beans, immature seeds, raw

113

6.84

4.9

34

3.14

58

136

467

8

0.78

0.318

1.215

 

1.8

23.4

 

5.6

0

 

130

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

142

8.97

10.4

73

2.84

68

169

463

2

1.09

0.149

0.510

 

1.3

0.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

131

Mace, ground (Spices,)

475

6.71

20.2

252

13.90

163

110

463

80

2.30

2.467

1.500

 

2.7

21.0

0

 

0

 

132

Horseradish-tree, pods, raw

37

2.10

3.2

30

0.36

45

50

461

42

0.45

0.084

0.259

 

0.7

141.0

0

 

0

 

133

Buckwheat

343

13.25

10.0

18

2.20

231

347

460

1

2.40

1.100

1.300

 

8.3

0.0

0

 

0

 

134

Pinon Nuts, roasted (Navajo)

541

7.41

43.4

18

3.53

152

345

458

310

2.89

0.654

1.740

 

 

0.0

 

 

 

 

135

Spearmint, fresh (1)

44

3.29

6.8

199

11.87

63

60

458

30

1.09

0.240

1.118

 

 

13.3

 

 

0

 

136

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

146

24.18

0.0

103

1.91

38

256

456

90

0.83

0.119

1.140

 

16.2

2.1

 

 

87

 

137

Arrowroot, raw

65

4.24

1.3

6

2.22

25

98

454

26

0.63

0.121

0.174

 

0.7

1.9

 

 

0

 

138

Lambsquarters, raw

 

43

4.20

4.0

309

1.20

34

72

452

43

0.44

0.293

0.782

 

0.9

80.0

0

 

0

 

139

Kale, scotch, raw

42

2.80

1.7

205

3.00

88

62

450

70

0.37

0.243

0.648

 

0.9

130.0

 

 

0

 

140

Mustard spinach, (tendergreen), raw

22

2.20

2.8

210

1.50

11

28

449

21

0.17

0.075

0.407

 

0.8

130.0

 

 

0

 

141

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

150

22.92

0.0

86

0.38

31

269

448

56

0.51

0.058

0.021

 

13.2

2.0

 

 

69

 

142

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.6

18

0.40

9

120

448

6

1.10

0.500

0.142

 

26.0

0.0

 

0.0

0

 

143

Chestnuts, chinese, raw (Nuts,)

224

4.20

 

18

1.41

84

96

447

3

0.87

0.363

1.601

 

 

36.0

 

 

0

 

144

Kale, raw

50

3.30

2.0

135

1.70

34

56

447

43

0.44

0.290

0.774

 

0.9

120.0

 

817.0

0

 

145

Kamut, uncooked

 

337

14.70

9.1

24

4.41

134

386

446

6

3.68

0.522

2.860

 

69.3

 

 

1.8

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

146

Walnuts, english (1) (Nuts,)

654

15.23

6.7

98

291

158

346

441

2

3.09

1.586

3.414

 

4.9

1.3

 

2.7

0

 

147

Opossum, cooked, roasted (Game meat,)

221

30.20

0.0

17

4.64

34

278

438

58

2.28

0.189

 

 

18.2

0.0

0

1.6

129

 

148

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

2.7

43

3.20

38

79

438

8

0.20

0.133

0.355

 

0.9

1.0

0

108.00

0

 

149

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

56

1.12

4.4

44

0.93

43

45

437

4

0.17

0.086

0.242

 

0.7

10.8

0

 

0

 

150

Hickorynuts, dried (Nuts,)

657

12.72

6.4

61

2.12

173

336

436

1

4.31

0.738

4.610

 

8.1

2.0

 

 

0

 

151

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

143

9.01

9.0

46

2.09

50

147

436

1

0.98

0.219

0.453

2.2

6.2

0.8

 

3.5

0

 

152

Pumpkin leaves, raw

19

3.15

 

39

2.22

38

104

436

11

0.20

0.133

0.355

 

0.9

11.0

0

 

0

 

153

Durian, raw or frozen

147

1.47

3.8

6

0.43

30

39

436

2

0.28

0.207

0.325

 

 

19.7

 

 

0

 

154

Wheat, soft white

340

10.69

12.7

34

5.37

90

402

435

2

3.46

0.426

3.406

 

 

0.0

0

1.9

0

 

155

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

139

23.45

0.0

45

0.61

33

322

434

58

0.56

0.071

0.019

 

38.0

1.4

451

0.1

55

 

156

Cinnamon, ground (Spices,)

247

3.99

53.1

1002

8.32

60

64

431

10

1.83

0.339

17.466

 

3.1

3.8

0

31.2

0

 

157

Cowpeas (blackeyes), immature seeds, raw

90

2.95

5.0

126

1.10

51

53

431

4

1.01

0.130

0.560

 

2.30

2.5

0

 

0

 

158

Oats

389

16.89

10.6

54

4.72

177

523

429

2

3.97

0.626

4.916

 

 

0.0

 

 

0

 

159

Jerusalem-artichokes, raw

73

2.00

1.6

14

3.40

17

78

429

4

0.12

0.140

0.060

 

0.7

4.0

 

0.1

0

 

160

Carp, cooked, dry heat (Fish,)

162

22.86

0.0

52

1.59

38

531

427

63

1.90

0.073

0.050

 

16.2

1.6

 

 

84

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

161

Wild rice, raw

357

14.73

6.2

21

1.96

177

433

427

7

5.96

0.524

1.329

 

2.8

0.0

0

1.9

0

 

162

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

710

9.50

9.4

72

2.80

132

293

424

1

5.07

1.167

3.933

 

4.0

0.7

 

 

0

 

163

Butternuts, dried (Nuts,)

612

24.90

4.7

53

4.02

237

446

421

1

3.13

0.450

6.560

 

17.2

3.2

 

 

0

 

164

Chicory greens, raw

23

1.70

4.0

100

0.90

30

47

420

45

0.42

0.295

0.429

 

0.3

24.0

 

297.6

0

 

165

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

105

18.47

0.0

11

0.35

28

304

419

50

0.61

0.039

0.027

 

14.3

0.8

 

 

72

 

166

Mountain yam, hawaii, raw

67

1.34

 

26

0.44

12

34

418

13

0.27

0.110

0.242

 

0.7

2.6

0

 

0

 

167

Guavas, common, raw

68

2.55

5.4

18

0.26

22

40

417

2

0.23

0.230

0.150

 

0.6

228.3

 

2.6

0

 

168

Ginger root, raw

80

1.82

2.0

16

0.60

43

34

415

13

0.34

0.226

0.229

 

0.7

5.0

 

0.1

0

 

169

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

149

25.56

0.0

17

0.99

33

295

414

86

0.71

0.099

0.019

 

57.2

0.0

 

 

67

 

170

Fennel, bulb, raw

31

1.24

3.1

49

0.73

17

50

414

52

0.20

0.066

0.191

 

0.7

12.0

 

 

0

 

171

Pecans (1)

691

9.17

9.6

70

2.53

121

277

410

0

4.53

1.200

4.500

10.0

3.8

1.1

 

3.5

0

 

172

Goat, cooked, roasted (Game meat,)

143

27.10

0.0

17

3.73

0

201

405

86

5.27

0.303

0.042

 

11.8

0.0

0

1.2

75

 

173

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

salt (Beans,)

127

8.67

6.4

35

2.22

42

138

405

1

1.00

0.216

0.430

 

1.1

1.2

 

8.4

0

 

174

Burbot, raw (Fish,)

90

19.31

0.0

50

0.90

32

200

404

97

0.76

0.200

0.700

 

12.6

0.0

 

 

60

 

175

Beaver, cooked, roasted (Game meat,)

212

34.85

0.0

22

10.00

29

292

403

59

2.27

0.189

 

 

43.1

3.0

0

1.6

117

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

176

Garlic, raw

149

6.36

2.1

181

1.70

25

153

401

17

1.16

0.299

1.672

 

14.2

31.2

0

1.7

0

 

177

Raccoon, cooked, roasted (Game meat,)

255

29.20

0.0

14

7.10

30

261

398

79

2.27

0.189

 

 

18.0

0.0

0

1.7

97

 

178

Wheat, soft red winter

331

10.35

12.5

27

3.21

126

493

397

2

2.63

0.450

4.391

 

 

0.0

0

 

0

 

179

Dandelion greens, raw

45

2.70

3.5

187

3.10

36

66

397

76

0.41

0.171

0.342

 

0.5

35.0

 

778.4

0

 

180

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

160

28.30

0.0

16

1.12

27

134

396

60

3.01

0.056

 

 

13.0

0.0

0

1.4

77

 

181

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

7.0

68

2.13

50

165

391

2

0.88

0.247

0.518

 

4.1

1.3

 

 

0

 

182

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

140

8.23

10.5

69

2.36

53

144

389

0

1.03

0.210

0.527

2.2

2.9

0.9

 

0.6

 

 

183

Brussels sprouts, raw

43

3.38

3.8

42

1.40

23

69

389

25

0.42

0.070

0.337

 

1.6

85.0

 

177.0

0

 

184

Spelt, uncooked

338

14.57

10.7

27

4.44

136

401

388

8

3.28

0.511

2.983

 

11.7

0.0

 

3.6

0

 

185

Goose, domesticated, meat only, cooked, roasted

238

28.97

0.0

14

2.87

25

309

388

76

3.17

0.276

0.024

 

25.5

0.0

 

 

96

 

186

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

cooked, broiled (Game meat,)

171

28.05

0.0

5

3.47

27

253

387

53

5.11

0.211

0.013

 

41.2

0.0

 

 

86

 

187

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

without salt (Beans,)

136

9.34

10.0

50

2.09

50

135

387

1

1.14

0.231

0.370

 

1.3

0.0

 

 

0

 

188

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

197

29.06

0.0

19

2.27

21

263

383

47

2.27

0.189

0.032

 

38.5

0.0

 

 

82

 

189

Anchovy, european, raw (Fish,)

131

20.35

0.0

147

3.25

41

174

383

104

1.72

0.211

0.070

 

36.5

0.0

 

0.1

60

 

190

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

101

1.70

2.4

30

0.71

18

21

382

1

 

 

 

 

 

19.2

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

191

Peas, mature seeds, sprouted, raw

124

8.80

 

36

2.26

56

165

381

20

1.05

0.272

0.438

 

0.6

10.4

0

 

0

 

192

Horse, cooked, roasted (Game meat,)

175

28.14

0.0

8

5.03

25

247

379

55

3.82

0.171

0.022

 

13.5

2.0

 

 

68

 

193

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

20.0

60

0.69

27

67

379

5

0.33

0.186

0.417

 

 

5.5

 

21.1

 

 

194

Chard, swiss, raw

19

1.80

1.6

51

1.80

81

46

379

213

0.36

0.179

0.366

 

0.9

30.0

 

830.0

0

 

195

Butterfish, raw (Fish,)

146

17.28

0.0

22

0.50

25

240

375

89

0.77

0.054

0.015

 

36.5

0.0

 

 

65

 

196

Parsnips, raw

75

1.20

4.9

36

0.59

29

71

375

10

0.59

0.120

0.560

 

1.8

17.0

0

22.5

0

 

197

Bluefish, raw (Fish,)

124

20.04

0.0

7

0.48

33

227

372

60

0.81

0.053

0.021

 

36.5

0.0

 

 

59

 

198

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

salt

 

12

1.56

1.0

93

1.04

11

29

371

34

0.17

0.019

0.144

 

0.4

26.0

 

34.0

0

 

199

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

631

20.45

11.6

60

6.36

345

667

370

47

6.73

1.400

1.440

 

34.4

0.0

0

0.0

0

 

200

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

129

7.05

9.4

63

1.08

56

102

370

6

0.64

0.115

0.382

 

1.2

1.2

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

201

Fiddlehead ferns, raw

34

4.55

 

32

1.31

34

101

370

1

0.83

0.320

0.510

 

 

26.6

 

 

0

 

202

Artichokes, (globe or french), raw

47

3.27

5.4

44

1.28

60

90

370

94

0.49

0.231

0.256

 

0.2

11.7

 

14.8

0

 

203

Arugula, raw

25

2.58

1.6

160

1.46

47

52

369

27

0.47

0.076

0.321

 

0.3

15.0

 

108.6

0

 

204

Macadamia nuts, raw (1) (Nuts,)

718

7.91

8.6

85

3.69

130

188

368

5

1.30

0.756

4.131

 

3.6

1.2

 

 

0

 

205

Mushrooms, enoki, raw

 

44

2.56

2.7

1

1.09

16

109

368

3

0.61

0.091

0.079

 

2.2

0.0

 

0.0

0

 

206

Lotus seeds, raw (Seeds,)

89

4.13

 

44

0.95

56

168

367

1

0.28

0.094

0.621

 

 

0.0

 

 

0

 

207

Parsnips, cooked, boiled, drained, without salt

71

1.32

3.6

37

0.58

29

69

367

10

0.26

0.138

0.294

 

1.7

13.0

0

1.0

0

 

208

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

718

7.79

8.0

70

2.65

118

198

363

4

1.29

0.570

3.036

 

11.7

0.7

 

0.0

0

 

209

Lotus root, cooked, boiled, drained, without salt

66

1.58

3.1

26

0.90

22

78

363

45

0.33

0.217

0.220

 

0.6

27.4

 

0.1

0

 

210

Horse, raw (Game meat,)

133

21.39

0.0

6

3.82

24

221

360

53

2.9

0.144

0.019

 

10.1

1.0

 

 

52

 

211

Burdock root, cooked, boiled, drained, without salt

88

2.09

1.8

49

0.77

39

93

360

4

0.38

0.089

0.270

 

0.9

2.6

 

2.0

0

 

212

Catfish, channel, wild, raw (Fish,)

95

16.38

0.0

14

0.30

23

209

358

43

0.51

0.034

0.025

 

12.6

0.7

500

 

58

 

213

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

50

2.48

 

17

0.47

22

23

358

8

0.15

0.045

0.170

 

0.6

9.5

0

 

0

 

214

Bananas, raw

89

1.09

2.6

5

0.26

27

22

358

1

0.15

0.078

0.270

2.2

1.0

8.7

 

0.5

0

 

215

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

114

18.86

0.0

80

1.49

30

200

356

70

0.65

0.093

0.889

 

12.6

2.0

 

 

68

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

216

Coconut meat, raw (1) (Nuts,)

354

3.33

9.0

14

2.43

32

113

356

20

1.10

0.435

1.500

 

10.1

3.3

 

0.2

0

 

217

Seaweed, laver, raw

35

5.81

0.3

70

1.80

2

58

356

48

1.05

0.264

0.988

 

0.7

39.0

0

4.0

0

 

218

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

132

8.86

 

27

2.10

70

140

355

1

1.12

0.209

0.444

 

1.2

0.0

 

 

0

 

219

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

0.8

59

1.31

60

135

355

10

1.04

0.330

0.710

 

0.6

8.3

0

70.6

0

 

220

Cisco, raw (Fish,)

98

18.99

0.0

12

0.40

17

152

354

55

0.37

0.072

0.067

 

12.6

0.0

 

 

50

 

221

Mustard greens, raw

26

2.7

3.3

103

1.46

32

43

354

25

0.20

0.1447

0.480

 

0.9

70.0

 

497.3

0

 

222

Squirrel, cooked, roasted (Game meat,)

173

30.77

0.0

3

6.81

28

211

352

119

1.78

0.148

0.032

 

15.1

0.0

0

1.4

121

 

223

Squash, winter, butternut, raw

45

1.00

2.0

48

0.70

34

33

352

4

0.15

0.072

0.202

 

0.5

21.0

0

1.1

0

 

224

Avocados, raw, Florida

120

2.23

5.6

10

0.17

24

40

351

2

0.40

0.311

0.095

 

 

17.4

 

 

0

 

225

Nutmeg, ground (Spices,)

525

5.84

20.8

184

3.04

183

213

350

16

2.15

1.027

2.900

 

1.6

3.0

0

0.0

0

 

226

Passion-fruit, (granadilla), purple, raw

97

2.20

10.4

12

1.60

29

68

348

28

0.10

0.086

 

 

0.6

30.0

 

0.7

0

 

227

Squash, winter, acorn, raw

40

0.80

1.5

33

0.70

32

36

347

3

0.13

0.065

0.167

 

0.5

11.0

0

 

0

 

228

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

salt

60

5.27

2.0

151

2.32

151

67

344

9

0.49

0.086

0.868

 

0.9

31.0

0

108.0

0

 

229

Sapotes, (marmalade plum), raw

134

2.12

2.6

39

1.00

30

28

344

10

 

 

 

 

 

20.0

 

 

0

 

230

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

238

26.36

0.0

20

1.11

24

221

341

57

3.06

0.090

0.010

 

42.0

0.1

38

0.0

88

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

231

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

238

23.77

0.0

13

3.08

22

205

341

73

5.14

0.146

0.010

 

30.0

0.0

 

 

83

 

232

Peppers, hot chili, green, raw

40

2.00

1.5

18

1.20

25

46

340

7

0.30

0.174

0.237

 

0.5

242.5

 

14.3

0

 

233

Pumpkin, raw

26

1.00

0.5

21

0.80

12

44

340

1

0.32

0.127

0.125

 

0.3

9.0

0

1.1

0

 

234

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

117

8.14

 

40

4.58

82

120

337

7

2.85

0.341

0.482

 

2.8

0.

 

 

0

 

235

Horseradish-tree leafy tips, raw

64

9.40

2.0

185

4.00

147

112

337

9

0.60

0.105

1.063

 

0.9

51.7

0

 

0

 

236

Deer, cooked, roasted (Game meat,)

158

30.21

0.0

7

4.47

24

226

335

54

2.75

0.300

0.046

 

12.9

0.0

 

 

112

 

237

Moose, cooked, roasted (Game meat,)

134

29.27

0.0

6

4.22

24

176

334

69

3.68

0.079

0.009

 

12.8

5.0

0

1.2

78

 

238

Shallots, raw

72

2.50

 

37

1.20

21

60

334

12

0.40

0.088

0.292

 

1.2

8.0

0

 

0

 

239

Carp, raw (Fish,)

127

17.83

0.0

41

1.24

29

415

333

49

1.48

0.057

0.042

 

12.6

1.6

 

0.1

66

 

240

Triticale

336

13.05

 

37

2.57

130

358

332

5

3.45

0.457

3.210

 

 

0.0

0

 

0

 

241

Fava, in pod, raw (Beans,)

88

7.92

 

37

1.55

33

129

332

25

1.00

0.402

0.661

 

0.8

3.7

 

 

0

 

242

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

0.0

13

2.83

22

270

329

70

2.62

0.264

0.023

 

21.8

0.0

3

5.1

91

 

243

Chestnuts, japanese, raw (Nuts,)

154

2.25

 

31

1.45

49

72

329

14

1.10

0.562

1.591

 

 

26.3

 

 

0

 

244

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

124

22.73

0.0

19

1.08

51

254

328

88

0.51

0.040

0.019

 

46.8

0.0

 

 

103

 

245

Elk, cooked, roasted (Game meat,)

146

30.19

0.0

5

3.63

24

180

328

61

3.16

0.142

0.013

 

13.0

0.0

 

 

73

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

246

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

144

9.16

10.4

62

2.48

74

183

325

5

1.06

0.186

0.455

 

1.3

1.8

 

 

0

 

247

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

330

3.63

2.2

11

2.28

28

122

325

4

0.96

0.378

1.304

 

 

2.8

 

 

0

 

248

Broccoli, flower clusters, raw

28

2.98

 

48

0.88

25

66

325

27

0.40

0.045

0.229

 

3.0

93.2

 

 

0

 

249

Broccoli, leaves, raw

28

2.98

 

48

0.88

25

66

325

27

0.40

0.045

0.229

 

3.0

93.2

 

 

0

 

250

Beets, raw

 

43

1.61

2.8

16

0.80

23

40

325

78

0.35

0.075

0.329

 

0.7

4.9

 

0.2

0

 

251

Lentils, sprouted, raw

106

8.96

 

25

3.21

37

173

322

11

1.51

0.352

0.506

 

0.6

16.5

 

 

0

 

252

Currants, european black, raw

 

63

1.40

 

55

1.54

24

59

322

2

0.27

0.086

0.256

 

 

181.0

 

 

0

 

253

Peppers, hot chili, red, raw

40

1.87

1.5

14

1.03

23

43

322

9

0.26

0.129

0.187

 

0.5

143.7

 

14.0

0

 

254

Buckwheat groats, roasted, dry

346

11.73

10.3

17

2.47

221

319

320

11

2.42

0.624

1.618

 

8.4

0.0

0

 

0

 

255

Muskrat, cooked, roasted (Game meat,)

234

30.09

0.0

36

7.10

26

271

320

95

2.27

0.189

0.032

 

14.8

7.0

 

 

121

 

256

Carrots, raw

41

0.93

2.8

33

0.30

12

35

320

69

0.24

0.045

0.143

3.2

0.1

5.9

 

13.2

0

 

257

Squash, winter, hubbard, raw

40

2.00

 

14

0.40

19

21

320

7

0.13

0.064

0.179

 

0.5

11.0

0

 

0

 

258

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

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

291

26.42

0.0

9

2.68

23

208

319

63

6.00

0.112

0.015

22.4

19.8

0.0

13

1.8

87

 

259

Mushrooms, white, raw

22

3.09

1.0

3

0.50

9

86

318

5

0.52

0.318

0.047

 

9.3

2.1

18

0.0

0

 

260

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

118

8.29

3.8

42

2.64

98

181

315

5

1.08

0.225

0.487

 

2.8

0.4

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

261

Clam, mixed species, raw (Mollusks,)

74

12.77

0.0

46

13.98

9

169

314

56

1.37

0.344

0.500

 

24.3

13.0

0

0.2

34

 

262

Endive, raw

17

1.25

3.1

52

0.83

15

28

314

22

0.79

0.099

0.420

 

0.2

6.5

 

231.0

0

 

263

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

131

26.83

0.0

15

2.12

33

220

313

56

2.54

0.178

 

 

12.0

0.0

 

 

61

 

264

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

3.0

34

0.31

17

34

312

3

0.14

0.130

0.098

 

0.2

92.7

 

40.3

0

 

265

Caribou, cooked, roasted (Game meat,)

167

29.77

0.0

22

6.17

27

233

310

60

5.26

0.263

0.087

 

13.6

3.0

0

1.4

109

 

266

Persimmons, native, raw

127

0.80

 

27

2.50

 

26

310

1

 

 

 

 

 

66.0

 

 

0

 

267

Burdock root, raw

72

1.53

3.3

41

0.80

38

51

308

5

0.33

0.077

0.232

 

0.7

3.0

 

1.6

0

 

268

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

 

12

0.97

58

66

306

2

0.60

0.249

1.097

 

 

24.7

 

 

0

 

269

Beets, cooked, boiled, drained

44

1.68

2.0

16

0.79

23

38

305

77

0.35

0.074

0.326

 

0.7

3.6

 

0.2

0

 

270

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

 

3

3.14

104

150

304

10

0.59

0.164

0.527

 

2.8

1.0

 

 

0

 

271

Abiyuch, raw

69

1.50

5.3

8

1.61

24

47

304

20

0.31

0.057

0.182

 

 

54.1

 

 

 

 

272

Okra, raw

31

2.00

3.2

81

0.80

57

63

303

8

0.60

0.094

0.990

 

0.7

21.1

0

53.0

0

 

273

Jackfruit, raw

 

94

1.47

1.6

34

0.60

37

36

303

3

0.42

0.187

0.197

 

0.6

6.7

 

 

0

 

274

Radicchio, raw

23

1.43

0.9

19

0.57

13

40

302

22

0.62

0.341

0.138

 

0.9

8.0

 

255.2

0

 

275

Cauliflower, green, raw

31

2.95

3.2

33

0.73

20

62

300

23

0.64

0.041

0.247

 

0.6

88.1

0

20.2

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

276

Cauliflower, raw

25

1.92

2.0

22

0.42

15

44

299

30

0.27

0.039

0.155

1.0

0.6

48.2

0

15.5

0

 

277

Turkey, all classes, meat only, cooked, roasted

170

29.32

0.0

25

1.78

26

213

298

70

3.10

0.094

0.021

 

36.8

0.0

8

3.7

76

 

278

Turnip greens, raw

32

1.50

3.2

190

1.10

31

42

296

40

0.19

0.350

0.466

 

1.2

60.0

 

251.0

0

 

279

Balsam-pear (bitter gourd), pods, raw

17

1.00

2.8

19

0.43

17

31

296

5

0.80

0.034

0.089

 

0.2

84.0

 

 

0

 

280

Basil, fresh

23

3.15

1.6

177

3.17

64

56

295

4

0.81

0.385

1.148

 

0.3

18.0

 

414.8

0

 

281

Guavas, strawberry, raw

69

0.58

5.4

21

0.22

17

27

292

37

 

 

 

 

 

37.0

 

 

0

 

282

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

cooked, boiled, without salt

164

8.86

7.6

49

2.89

48

168

291

7

1.53

0.352

1.030

 

3.7

1.3

 

4.0

0

 

283

Chicory roots, raw

73

1.40

 

41

0.80

22

61

290

50

0.33

0.077

0.233

 

0.7

5.0

 

 

0

 

284

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

liquids (Beans,)

71

4.07

3.6

28

1.61

34

71

285

252

0.64

0.162

0.700

 

1.1

7.3

 

 

0

 

285

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

1.9

54

1.32

30

42

284

122

0.16

0.021

0.143

 

0.9

16.0

 

 

0

 

286

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

40

0.90

1.97

41

0.60

29

27

284

4

0.13

0.065

0.172

 

0.5

15.1

0

1.0

0

 

287

Celery, cooked, boiled, drained, without salt

18

0.83

1.6

42

0.42

12

25

284

91

0.14

0.036

0.106

 

1.0

6.1

 

37.8

0

 

288

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

204

28.62

0.0

28

0.77

26

515

283

117

1.28

0.128

0.013

 

51.7

16.4

 

 

479

 

289

Barley, pearled, raw

352

9.91

15.6

29

2.50

79

221

280

9

2.13

0.42

1.322

 

37.7

0.0

0

2.2

0

 

290

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

208

28.10

0.0

26

1.79

25

203

280

68

2.98

0.093

0.021

20.9

32.9

0.0

1

0.9

82

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

291

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

147

10.62

 

142

4.33

54

153

280

13

1.44

0.773

1.199

 

2.9

0.0

 

 

0

 

292

Elderberries, raw

73

0.66

7.0

38

1.60

5

39

280

6

0.11

0.061

 

 

0.6

36.0

 

 

0

 

293

Radishes, white icicle, raw

14

1.10

1.4

27

0.80

9

28

280

16

0.13

0.099

0.033

 

0.7

29.0

 

 

0

 

294

Soursop, raw

66

1.00

3.3

14

0.60

21

27

278

14

0.10

0.086

 

 

0.6

20.6

 

0.4

0

 

295

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

32

1.83

2.6

72

1.48

20

37

276

16

0.39

0.083

0.160

 

0.6

18.8

0

207.0

0

 

296

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

273

25.38

0.0

35

2.25

19

185

275

81

6.14

0.069

0.009

22.4

21.4

0.0

 

3.0

82

 

297

Currants, red and white, raw

56

1.40

4.3

33

1.00

13

44

275

1

0.23

0.107

0.186

 

0.6

41.0

 

11.0

0

 

298

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

28

1.90

1.2

132

1.93

57

38

274

45

0.24

0.156

0.417

 

0.9

52.8

 

 

0

 

299

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

38

5.31

 

61

1.09

30

25

274

4

0.28

0.037

0.158

 

1.1

9.8

 

 

0

 

300

Corn, sweet, white, raw

86

3.22

2.7

2

0.52

37

89

270

15

0.45

0.054

0.161

 

0.6

6.8

0

0.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

301

Corn, sweet, yellow, raw

86

3.27

2.0

2

0.52

37

89

270

15

0.46

0.054

0.163

 

0.6

6.8

0

0.3

0

 

302

Cherimoya, raw

74

1.65

2.3

8

0.30

16

26

269

4

0.18

0.073

0.083

 

 

11.5

 

 

0

 

303

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

salt

110

7.60

5.4

36

1.50

43

125

268

5

1.01

0.259

0.421

 

2.6

0.3

 

2.9

0

 

304

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

salt

110

7.60

5.4

36

1.50

43

125

268

5

1.01

0.259

0.421

 

2.6

0.3

 

2.9

0

 

305

Tomatillos, raw

32

0.96

1.9

7

0.62

20

39

268

1

0.22

0.079

0.153

 

0.5

11.7

0

10.1

0

 

306

Cantaloupe, raw (Melon,)

34

0.84

0.9

9

0.21

12

15

267

16

0.18

0.041

0.041

 

0.4

36.7

 

2.5

0

 

307

Loquats, raw

47

0.43

1.7

16

0.28

13

27

266

1

0.05

0.040

0.148

 

0.6

1.0

 

 

0

 

308

Longans, raw

60

1.31

1.1

1

0.13

10

21

266

0

0.05

0.169

0.052

 

 

84.0

 

 

0

 

309

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

15

1.14

1.0

18

0.37

19

37

264

3

0.33

0.052

0.173

 

0.2

12.9

0

4.2

0

 

310

Bear, cooked, simmered (Game meat,)

259

32.42

0.0

5

10.73

23

170

263

71

10.27

0.148

 

 

11.2

0.0

0

1.8

98

 

311

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

230

2.29

2.2

16

1.64

37

100

263

15

0.67

0.266

0.916

 

6.2

2.8

 

0.1

0

 

312

Squash, summer, all varieties, raw

16

1.21

1.1

15

0.35

17

38

262

2

0.29

0.051

0.175

 

0.2

17.0

0

3.0

0

 

313

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

29

1.51

2.6

42

0.66

17

33

262

28

0.25

0.054

0.223

 

2.3

34.4

 

47.6

0

 

314

Squash, summer, zucchini, includes skin, raw

17

1.21

1.0

16

0.37

18

38

261

8

0.32

0.053

0.177

 

0.2

17.9

0

4.3

0

 

315

Celery, raw

16

0.69

1.6

40

0.20

11

24

260

80

0.13

0.035

0.103

4.0

0.4

3.1

 

29.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

316

Carissa, (natal-plum), raw

62

0.50

 

11

1.31

16

7

260

3

 

0.210

 

 

 

38.0

 

 

0

 

317

Apricots, raw

 

48

1.40

2.0

13

0.39

10

23

259

1

0.20

0.078

0.077

 

0.1

10.0

 

3.3

0

 

318

Tomatoes, yellow, raw

15

0.98

0.7

11

0.49

12

36

258

23

0.28

0.101

0.120

 

0.4

9.0

0

 

0

 

319

Papayas, raw

39

0.61

1.8

24

0.10

10

5

257

3

0.07

0.016

0.011

 

0.6

61.8

0

2.6

0

 

320

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

165

31.02

0.0

15

1.04

29

228

256

74

1.00

0.049

0.017

 

27.6

0.0

5

0.3

85

 

321

Bass, striped, raw (Fish,)

97

17.73

0.0

15

0.84

40

198

256

69

0.40

0.031

0.015

 

36.5

0.0

 

 

80

 

322

Pepper, banana, raw

27

1.66

3.4

14

0.46

17

32

256

13

0.25

0.094

0.100

 

0.3

82.7

 

9.5

0

 

323

Duck, domesticated, meat only, cooked, roasted

201

23.48

0.0

12

2.70

20

203

252

65

2.60

0.231

0.019

 

22.4

0.0

4

3.8

89

 

324

Cabbage, chinese (pak-choi), raw

13

1.50

1.0

105

0.80

19

37

252

65

0.19

0.021

0.159

 

0.5

45.0

 

45.5

0

 

325

Jujube, raw

79

1.20

 

21

0.48

10

23

250

3

0.05

0.073

0.084

 

 

69.0

 

 

0

 

326

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

1.1

24

0.29

25

20

250

105

0.10

0.040

0.142

 

1.0

2.4

 

0.0

0

 

327

Sugar-apples, (sweetsop), raw

94

2.06

4.4

24

0.60

21

32

247

9

0.10

0.086

 

 

0.6

36.3

 

 

0

 

328

Sugar-apples, (sweetsop), raw

94

2.06

4.4

24

0.60

21

32

247

9

0.10

0.086

 

 

0.6

36.3

 

 

0

 

329

Lettuce, cos or romaine, raw

17

1.23

2.1

33

0.97

14

30

247

8

0.23

0.048

0.155

 

0.4

24.0

 

102.5

0

 

330

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

freshly harvest, raw

24

1.21

2.3

47

0.56

15

23

246

18

0.18

0.023

0.159

 

0.9

51.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

331

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

roasted

197

29.80

0.0

14

1.07

27

2114

245

71

1.02

0.050

0.018

 

24.7

0.0

5

0.3

84

 

332

Cabbage, red, raw

31

1.43

2.1

45

0.80

16

30

243

27

0.22

0.017

0.243

 

0.6

57.0

 

38.2

0

 

333

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

 

13

1.35

1.1

35

1.24

13

33

238

5

0.20

0.016

0.179

 

0.6

3.7

 

102.3

0

 

334

Carrots, baby, raw

35

0.64

2.9

32

0.89

10

28

237

78

0.17

0.100

0.151

 

0.9

2.6

 

9.4

0

 

335

Tomatoes, red, ripe, raw, year round average

18

0.88

1.2

10

0.27

11

24

237

5

0.17

0.059

0.114

2.3

0.0

12.7

0

7.9

0

 

336

Pomegranates, raw (1)

83

1.67

4.0

10

0.30

12

36

236

3

0.35

0.158

0.119

 

0.5

10.2

0

16.4

0

 

337

Carrots, cooked, boiled, drained, without salt

 

35

0.76

3.0

30

0.34

10

30

235

58

0.20

0.017

0.155

47.5

0.7

3.6

 

13.7

0

 

338

Radishes, raw

16

0.68

1.6

25

0.34

10

20

233

39

0.28

0.050

0.069

6.0

0.6

14.8

0.0

1.3

0

 

339

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

2.9

140

1.80

24

42

232

44

0.28

0.115

0.230

 

0.3

18.0

 

551.4

0

 

340

Figs, raw

74

0.75

2.9

35

0.37

17

14

232

1

0.15

0.070

0.128

 

0.2

2.0

 

4.7

0

 

341

Cabbage, savoy, raw

27

2.00

3.1

35

0.40

28

42

230

28

0.27

0.062

0.180

 

0.9

31.0

 

68.8

0

 

342

Eggplant, raw

24

1.01

3.4

9

0.24

14

25

230

2

0.16

0.082

0.250

 

0.3

2.2

 

3.5

0

 

343

Kale, cooked, boiled, drained, without salt

28

1.90

2.0

72

0.90

18

28

228

23

0.24

0.156

0.416

 

0.9

41.0

 

817.0

0

 

344

Honeydew, raw (Melon,)

 

36

0.54

0.8

6

0.17

10

11

228

18

0.09

0.024

0.027

 

0.7

18.0

 

2.9

0

 

345

Radishes, oriental, raw

18

0.60

1.6

27

0.40

16

23

227

21

0.15

0.115

0.038

 

0.7

22.0

0

0.3

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

346

Seaweed, agar, raw

26

0.54

0.5

54

1.86

67

5

226

9

0.58

0.061

0.373

 

0.7

0.0

0

2.3

0

 

347

Winged beans, immature seeds, raw

49

6.95

 

84

1.50

34

37

223

4

0.39

0.051

0.218

 

1.5

18.3

 

 

0

 

348

Egg, duck, whole, fresh, raw

185

12.81

0.0

64

3.85

17

220

222

146

1.41

0.062

0.038

 

36.4

0.0

 

0.4

884

 

349

Squash, summer, crookneck and straightneck, raw

19

1.01

1.0

21

0.44

20

32

222

2

0.29

0.092

0.172

 

0.2

19.3

0

3.2

0

 

350

Cherries, sweet, raw

63

1.06

2.1

13

0.36

11

21

222

0

0.07

0.060

0.070

2.0

0.0

7.0

 

2.1

0

 

351

Roe, mixed species, raw (Fish,)

143

22.32

0.0

22

0.60

20

402

221

91

1.00

0.100

0.010

 

40.3

16.0

484

0.2

374

 

352

Prickly pears, raw

41

0.73

3.6

56

0.30

85

24

220

5

0.12

0.080

 

 

0.6

14.0

 

 

0

 

353

Pummelo, raw (1)

38

0.76

1.0

4

0.11

6

17

216

1

0.08

0.048

0.017

 

 

61.0

 

 

0

 

354

Peppers, jalapeno, raw

30

1.35

2.80

10

0.70

19

31

215

1

0.23

0.133

0.250

 

0.3

44.3

 

9.7

0

 

355

Tomatoes, orange, raw

16

1.16

0.9

5

0.47

8

29

212

42

0.14

0.062

0.088

 

0.4

16.0

 

 

0

 

356

Peppers, sweet, yellow, raw

27

1.00

0.9

11

0.46

12

24

212

2

0.17

0.107

0.117

 

0.3

183.5

 

 

0

 

357

Peppers, sweet, red, raw

31

0.99

2.1

7

0.43

12

26

211

4

0.25

0.017

0.112

 

0.1

127.7

 

4.9

0

 

358

Chicory, witloof, raw

17

0.90

3.1

19

0.24

10

26

211

2

0.16

0.051

0.100

 

0.2

2.8

 

 

0

 

359

Egg, goose, whole, fresh, raw

185

13.87

0.0

60

3.64

16

208

210

138

1.33

0.062

0.038

 

36.9

0.0

 

0.4

852

 

360

Small white, mature seeds, raw (Beans,)

31

1.82

3.4

37

1.04

25

38

209

6

0.24

0.069

0.214

 

0.6

16.3

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

361

Snap, green, raw (Beans,)

31

1.82

3.4

37

1.04

25

38

209

6

0.24

0.069

0.214

19.0

0.6

16.3

 

14.4

0

 

362

Roselle, raw

49

0.96

 

215

1.48

51

37

208

6

 

 

 

 

 

12.0

 

 

0

 

363

Squash, Indian, raw (Navajo)

26

0.52

 

9

0.17

10

12

205

20

0.07

0.017

0.027

 

 

4.5

 

 

 

 

364

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

0.0

11

2.70

16

156

204

59

1.86

0.227

0.019

 

20.0

0.0

3

5.1

84

 

365

Milk, goat, fluid

69

3.56

0.0

134

0.05

14

111

204

50

0.30

0.046

0.018

 

1.4

1.3

12

0.3

11

 

366

Mushrooms, Maitake, Raw

 

37

1.94

2.7

1

0.30

10

74

204

1

0.75

0.252

0.059

 

2.2

0.0

 

0.0

0

 

367

Turnip greens, cooked, boiled, drained, without salt

20

1.14

3.5

 

0.80

22

29

203

29

0.14

0.253

0.337

 

0.9

27.4

 

367.6

0

 

368

Kamut, cooked

 

146

6.45

3.9

10

2.01

56

177

202

6

1.77

0.248

1.215

 

 

 

 

 

0

 

369

Asparagus, raw

20

2.20

2.1

24

2.14

14

52

202

2

0.54

0.189

0.158

 

2.3

5.6

 

41.6

0

 

370

Mustard greens, cooked, boiled, drained, without salt

15

2.26

2.0

74

0.70

15

41

202

16

0.11

0.084

0.274

 

0.6

25.3

 

299.5

0

 

371

Peppers, hungarian, raw

29

0.80

 

12

0.46

16

29

202

1

0.30

0.115

0.204

 

0.3

92.9

 

 

0

 

372

Nectarines, raw

44

10.06

1.7

6

0.28

9

26

201

0

0.17

0.086

0.054

 

0.0

5.4

 

2.2

0

 

373

Gooseberries, raw

44

0.88

4.3

25

0.31

10

27

198

1

0.12

0.070

0.144

 

0.6

27.7

 

 

0

 

374

Quinces, raw

57

0.40

1.9

11

0.70

8

17

197

4

0.04

0.130

 

 

0.6

15.0

 

 

 

 

375

Broccoli raab, raw

22

3.17

2.7

108

2.14

22

73

196

33

0.77

0.042

0.395

 

1.0

20.2

 

224.0

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

376

Cabbage, cooked, boiled, drained, without salt

23

1.27

1.9

48

0.17

15

33

196

8

0.20

0.017

0.205

1.0

0.6

37.5

 

108.7

0

 

377

Millet, raw

378

11.02

8.5

8

3.01

114

285

195

5

1.68

0.750

1.632

 

2.7

0.0

0

0.9

0

 

378

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

without salt

33

4.83

 

19

0.89

23

38

194

7

0.44

0.174

0.199

 

0.6

35.6

 

 

0

 

379

Mulberries, raw

43

1.44

1.7

39

1.85

18

38

194

10

0.12

0.060

 

 

0.6

36.4

 

7.8

0

 

380

Lettuce, green leaf, raw

 

15

1.36

1.3

36

0.86

13

29

194

28

0.18

0.029

0.250

 

0.6

18.0

 

173.6

0

 

381

Crabapples, raw

76

0.40

 

18

0.36

7

15

194

1

 

0.067

0.115

 

 

8.0

 

 

0

 

382

Sapodilla, raw

830

0.44

5.3

21

0.80

12

12

193

12

0.10

0.086

 

 

0.6

14.7

 

 

0

 

383

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

20

0.91

1.4

27

0.36

24

39

192

1

0.39

0.103

0.213

 

0.2

5.5

0

3.5

0

 

384

Turnips, raw

28

0.90

1.8

30

0.30

11

27

191

67

0.27

0.085

0.134

 

0.7

21.0

0

0.1

0

 

385

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

seedless), raw

69

0.72

0.9

10

0.36

7

20

191

2

0.07

0.127

0.071

7.8

0.1

10.8

 

14.6

0

 

386

Grapes, american type (slip skin), raw

 

67

0.63

0.9

14

0.29

5

10

191

2

0.04

0.040

0.718

 

0.1

4.0

 

14.6

0

 

387

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

0.0

46

5.95

30

306

190

160

2.10

0.220

0.220

 

92.8

12.0

 

0.6

439

 

388

Peaches, raw

39

0.91

1.5

6

0.25

9

20

190

0

0.17

0.068

0.061

4.0

0.1

6.6

 

2.6

0

 

389

Lettuce, red leaf, raw

16

1.33

0.9

33

1.20

12

28

187

25

0.20

0.028

0.203

 

1.5

3.7

 

140.3

 

 

390

Kumquats, raw

71

1.88

6.5

62

0.86

20

19

186

10

0.17

0.095

0.135

 

0.0

43.9

 

0.0

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

391

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

24

1.80

2.8

30

0.38

24

33

184

24

0.23

0.052

0.152

 

0.7

17.0

 

 

0

 

392

Sesbania flower, raw

27

1.28

 

19

0.84

12

30

184

15

 

 

 

 

0.9

73.0

0

 

0

 

393

Squash, summer, scallop, raw

18

1.20

 

19

0.40

23

36

182

1

0.29

0.102

0.157

 

0.2

18.0

0

 

0

 

394

Casaba, raw (Melon,)

28

1.11

0.9

11

0.34

11

5

182

9

0.07

0.060

0.035

 

0.4

21.8

 

2.5

0

 

395

Casaba, raw (Melons,)

28

1.11

0.9

11

0.34

11

5

182

9

0.07

0.060

0.035

 

0.4

21.8

 

2.5

0

 

396

Caviar, black and red, granular (Fish,)

252

24.60

0.0

275

11.88

300

356

181

1500

0.95

0.110

0.050

 

65.50

0.0

232

0.6

588

 

397

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

61

1.50

1.8

59

2.10

28

35

180

20

0.12

0.120

0.481

 

1.0

12.0

 

47.0

0

 

398

Milk, indian buffalo, fluid

97

3.75

0.0

169

0.12

31

117

178

52

0.22

0.046

0.018

 

 

2.3

 

 

19

 

399

Turnips, cooked, boiled, drained, without salt

22

0.71

2.0

33

0.18

9

26

177

16

0.12

0.002

0.071

 

0.2

11.6

0

0.1

0

 

400

Clementines, raw

47

0.85

1.7

30

0.14

10

21

177

1

0.06

0.043

0.023

 

0.1

48.8

 

0.0

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

401

Raspberries, wild (Northern Plains Indians)

62

1.12

7.5

36

0.64

26

41

175

4

0.47

0.097

0.368

 

 

26.4

0

6.6

 

 

402

Peppers, sweet, green, raw

20

0.86

1.7

10

0.34

10

20

175

3

0.13

0.066

0.122

2.0

0.0

80.4

 

7.4

0

 

403

Pumpkin flowers, raw

15

1.03

 

39

0.70

24

49

173

5

 

 

 

 

0.7

28.0

0

 

0

 

404

Cherries, sour, red, raw

50

1.00

1.6

16

0.32

9

15

173

3

0.10

0.104

0.112

 

0.0

10.0

 

2.1

0

 

405

Quinoa, cooked

120

4.40

2.8

17

1.49

64

152

172

7

1.09

0.192

0.631

 

2.8

0.0

 

 

0

 

406

Litchis, raw

66

0.83

1.3

5

0.31

10

31

171

1

0.07

0.148

0.055

 

0.6

71.5

 

0.4

0

 

407

Wheat, sprouted

198

7.49

1.1

28

2.14

82

200

169

16

1.65

0.261

1.858

 

42.5

2.6

0

 

0

 

408

Collards, raw

30

2.45

3.6

145

0.19

9

10

169

20

0.13

0.039

0.276

 

1.3

35.3

 

510.8

0

 

409

Mollusks, oyster, Pacific, raw

81

9.45

0.00

8

5.11

22

162

168

106

16.62

1.576

0.643

 

77.0

8

 

 

0

 

410

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

72

8.25

0.0

45

4.33

46

136

168

244

73.60

3.455

0.288

 

71.7

4.1

 

 

49

 

411

Oranges, raw, navels

49

0.91

2.2

43

0.13

11

23

166

1

0.08

0.039

0.029

 

0.0

59.1

 

0.0

0

 

412

Tangerines, (mandarin oranges), raw

53

0.81

1.8

37

0.15

12

20

166

2

0.07

0.042

0.039

 

0.1

26.7

0

0.0

0

 

413

Blackberries, raw

43

1.39

5.3

29

0.62

20

22

162

1

0.53

0.165

0.646

 

0.4

21.0

0

19.8

0

 

414

Persimmons, japanese, raw

70

0.58

3.6

8

0.15

9

17

161

1

0.11

0.113

0.355

 

0.6

7.5

 

2.6

0

 

415

Chia seeds, dried (Seeds,)

490

15.62

37.7

631

 

 

948

160

19

3.49

0.188

2.167

 

 

 

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

416

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

8.1

27

1.01

32

93

158

3

0.52

0.447

0.952

 

 

43.0

 

 

0

 

417

Pimento, canned

23

1.10

1.9

6

1.68

6

17

158

14

0.19

0.049

0.092

 

0.2

84.9

0

8.3

0

 

418

Plums, raw

46

0.70

1.4

6

0.17

7

16

157

0

0.10

0.057

0.052

2.0

0.0

9.5

0

6.4

0

 

419

Mollusks, oyster, eastern, wild, raw

68

7.05

0.0

45

6.66

47

135

156

211

90.81

4.452

0.367

 

63.7

3.7

0

0.1

53

 

420

Mangos, raw

 

65

0.51

1.8

10

0.13

9

11

156

2

0.04

0.110

0.027

 

0.6

27.7

 

4.2

0

 

421

Feijoa, raw

49

1.24

 

17

0.08

9

20

155

3

0.04

0.055

0.085

 

 

20.3

 

 

0

 

422

Strawberries, raw

32

0.67

2.0

16

0.41

13

24

153

1

0.14

0.048

0.386

4.4

0.4

58.8

 

2.2

0

 

423

Milk, producer, fluid, 3.7% milkfat

64

3.28

0.0

119

0.05

13

93

151

49

0.38

0.010

0.004

 

2.0

1.5

 

 

14

 

424

Raspberries, raw

52

1.20

6.5

25

0.69

22

29

151

1

0.42

0.090

0.670

 

0.2

26.2

 

7.8

0

 

425

Yambean (jicama), raw

38

0.72

4.9

12

0.60

12

18

150

4

0.16

0.048

0.060

 

0.7

20.2

0

0.3

0

 

426

Cucumber, with peel, raw

15

0.65

0.5

16

0.28

13

24

147

2

0.20

0.041

0.079

1.3

0.3

2.8

 

16.4

0

 

427

Grapefruit, raw, pink and red, California and Arizona

37

0.50

 

 

10.08

9

12

147

1

0.07

0.032

0.020

 

 

38.1

 

 

0

 

428

Onions, raw

40

1.10

1.7

23

0.21

10

29

146

4

0.17

0.039

0.129

1.1

0.5

7.4

0

0.4

0

 

429

Acerola, (west indian cherry), raw

32

0.40

1.1

12

0.20

18

11

146

7

0.10

0.086

 

 

0.6

1677.6

 

 

0

 

430

Spelt, cooked

127

5.50

3.9

10

1.67

49

150

143

5

1.25

0.215

1.091

 

4.0

0.0

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

431

Milk, whole, 3.25% milkfat

60

3.22

0.0

113

0.03

10

91

143

40

0.40

0.011

0.003

 

3.7

0.0

40

0.2

10

 

432

Egg, turkey, whole, fresh, raw

171

13.68

0.0

99

4.10

13

170

142

151

1.58

0.062

0.038

 

34.3

0.0

 

 

933

 

433

Lettuce, iceberg (includes crisphead types), raw

14

0.90

1.2

18

0.41

7

20

141

10

0.15

0.025

0.125

 

0.1

2.8

 

24.1

0

 

434

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

6.7

20

1.00

 

15

140

26

 

 

 

 

 

15.0

 

 

 

 

435

Banana (Melon,) (Navajo)

 

21

0.84

0.3

13

0.21

10

9

140

11

0.14

0.035

0.036

 

0.4

8.1

 

4.9

 

 

436

Lemons, raw, without peel

 

29

1.10

2.8

26

0.60

8

16

138

2

0.06

0.037

0.030

 

0.4

53.0

 

0.0

0

 

437

Milk, sheep, fluid

 

108

5.98

0.0

193

0.10

18

158

137

44

0.54

0.046

0.018

 

1.7

4.2

 

 

27

 

438

Cucumber, peeled, raw

12

0.59

0.7

14

0.22

12

21

136

2

0.17

0.071

0.073

1.3

0.1

3.2

 

7.2

0

 

439

Amaranth grain, cooked

102

3.80

2.1

47

2.10

65

148

135

6

0.86

0.149

0.854

 

5.5

 

 

 

 

 

440

Okra, cooked, boiled, drained, without salt

22

1.87

2.5

77

0.28

36

32

135

6

0.43

0.085

0.294

 

0.4

16.3

0

40.0

0

 

441

Egg, whole, raw, fresh

143

12.58

0.0

53

1.83

12

191

134

140

1.11

0.102

0.038

1.1

31.7

0.0

35

0.3

423

 

442

Carambola, (starfruit), raw

31

1.04

2.8

3

0.08

10

12

133

2

0.12

0.137

0.037

 

0.6

34.4

 

0.0

0

 

443

Egg, quail, whole, fresh, raw

158

13.05

0.0

64

3.65

13

226

132

141

1.47

0.062

0.038

 

32.0

0.0

 

0.3

844

 

444

Rowal, raw

111

2.30

6.2

15

2.20

32

52

131

4

0.43

1.060

0.155

 

 

25.8

 

 

 

 

445

Seaweed, spirulina, raw

26

5.92

 

12

2.79

19

11

127

98

0.20

0.597

0.186

 

0.7

0.9

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

446

Egg, whole, cooked, hard-boiled

155

12.58

0.0

50

1.19

10

172

126

124

1.05

0.013

0.026

4.8

30.8

0.0

 

0.3

424

 

447

Chayote, fruit, raw

19

0.82

1.7

17

0.34

12

18

125

2

0.74

0.123

0.189

 

0.2

7.7

0

4.1

0

 

448

Pineapple, raw, traditional varieties (1)

45

0.55

 

13

0.25

12

9

125

1

0.08

0.081

1.593

 

0.0

16.9

0

0.7

 

 

449

Eggplant, cooked, boiled, drained, without salt

35

0.83

2.25

6

0.25

11

15

123

1

0.12

0.059

0.113

 

0.1

1.3

 

2.9

0

 

450

Rose-apples, raw

25

0.60

 

29

0.07

5

8

123

0

0.06

0.016

0.029

 

 

22.3

 

 

0

 

451

Pears, asian, raw

42

0.50

3.6

4

0.00

8

11

121

0

0.02

0.050

0.060

 

0.1

3.8

0

4.5

0

 

452

Onions, sweet, raw

32

0.80

0.9

20

0.26

9

27

119

8

0.13

0.056

0.076

 

0.5

4.8

0

0.3

0

 

453

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

 

11

0.53

18

26

119

5

0.40

0.204

0.576

 

 

9.5

 

 

0

 

454

Pears, raw

58

0.38

3.1

9

0.17

7

11

119

1

0.10

0.082

0.049

2.2

0.1

4.2

0

4.5

0

 

455

Mushrooms, shiitake, cooked, without salt

56

1.56

2.1

3

0.44

14

29

117

4

1.33

0.896

0.204

 

24.8

0.3

 

0.0

0

 

456

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

27

0.66

1.4

21

0.34

11

14

117

18

0.20

0.035

0.109

 

0.3

3.5

0

0.8

0

 

457

Collards, cooked, boiled, drained, without salt

26

2.11

2.8

140

1.16

20

30

116

16

0.23

0.038

0.436

 

0.5

18.2

 

440.0

0

 

458

Watermelon, raw

30

0.61

0.4

7

0.24

10

11

112

1

0.10

0.042

0.038

1.5

0.4

8.1

 

0.1

0

 

459

Shellie, canned, solids and liquids (Beans,)

30

1.76

3.4

29

0.99

15

30

109

334

0.27

0.080

0.382

 

2.1

3.1

 

8.0

0

 

460

Squash, winter, spaghetti, raw

31

0.64

 

23

0.31

12

12

108

17

0.19

0.037

0.125

 

0.3

2.1

0

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

461

Pineapple, raw, extra sweet variety (1)

51

0.53

1.4

13

0.28

12

8

108

1

0.12

0.113

0.818

 

0.1

56.4

0

0.7

 

 

462

Sesbania flower, cooked, steamed, without salt

22

1.14

 

22

0.56

12

21

107

11

 

 

 

 

0.7

37.0

0

 

0

 

463

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.9

37

0.88

25

34

106

6

0.10

0.100

 

 

0.7

5.0

0

0.0

0

 

464

Pitanga, (surinam-cherry), raw

33

0.80

 

9

0.20

12

11

103

3

 

 

 

 

 

26.3

 

 

0

 

465

Limes, raw

30

0.70

2.8

33

0.60

6

18

102

2

0.11

0.065

0.008

 

0.4

29.1

0

0.6

0

 

466

Wild rice, cooked

101

3.99

1.8

3

0.60

32

82

101

3

1.34

0.121

0.282

 

0.8

0.0

0

0.5

0

 

467

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

without salt (Beans,)

22

1.86

 

15

0.66

18

30

98

51

0.17

0.107

0.123

 

0.6

6.1

 

 

0

 

468

Barley, pearled, cooked

123

2.26

3.8

11

1.33

22

54

93

3

0.82

0.105

0.259

 

8.6

0.0

0

0.8

0

 

469

Seaweed, kelp, raw

43

1.68

1.3

168

2.85

121

42

89

233

1.23

0.130

0.200

 

0.7

3.0

0

66.0

0

 

470

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

without salt

31

0.81

1.0

30

1.10

14

17

87

10

0.06

0.062

0.247

 

0.5

4.2

 

25.4

0

 

471

Radish seeds, sprouted, raw

43

3.81

 

51

0.86

44

113

86

6

0.56

0.120

0.260

 

0.6

28.9

0

 

0

 

472

Cranberries, raw

46

0.39

4.6

8

0.25

6

13

85

2

0.10

0.061

0.360

 

0.1

13.3

 

5.1

0

 

473

Rice, brown, medium

112

2.32

1.8

10

0.53

44

77

79

1

0.62

0.081

1.097

 

 

0.0

0

 

0

 

474

Alfalfa seeds, sprouted, raw

23

3.99

1.9

32

0.96

27

70

79

6

0.92

0.157

0.188

 

0.6

8.2

 

30.5

0

 

475

Java-plum, (jambolan), raw

60

0.72

 

19

0.19

15

17

79

14

 

 

 

 

 

14.3

 

 

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

476

Blueberries, raw

 

57

0.74

2.4

6

0.28

6

12

77

1

0.16

0.057

0.336

 

0.1

9.7

 

19.3

0

 

477

Blueberries, wild, raw (Alaska Native)

61

1.22

2.6

13

0.37

7

29

75

6

0.20

0.030

2.000

 

 

18.3

0

 

 

 

478

Irishmoss, raw (Seaweed,)

49

1.51

1.3

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

 

5.0

0

 

479

Seaweed, irishmoss, raw

49

1.51

1.3

72

8.90

144

157

63

67

1.95

0.149

0.370

 

0.7

3.0

0

5.0

0

 

480

Millet, cooked

119

3.51

1.3

3

0.63

44

100

62

2

0.91

0.161

0.272

 

0.9

0.0

0

0.3

0

 

481

Milk, human, mature, fluid

70

1.03

0.0

32

0.03

3

14

51

17

0.17

0.052

0.026

 

1.8

5.0

4

0.3

14

 

482

Seaweed, wakame, raw

45

3.03

0.5

150

2.18

107

80

50

872

0.38

0.284

1.400

 

0.7

3.0

0

5.3

0

 

483

Mammy-apple, (mamey), raw

51

0.50

3.0

11

0.70

16

11

47

15

0.10

0.086

 

 

0.6

14.0

 

 

0

 

484

Rice, brown, long-grain, cooked

111

2.58

1.8

10

0.42

43

83

43

5

0.63

0.100

0.905

 

9.8

0.0

0

0.6

0

 

485

Oheloberries, raw

280

0.38

 

7

0.09

6

10

38

1

 

 

 

 

 

6.0

 

 

0

 

486

Rice, white, long-grain, regular, cooked

130

2.69

0.4

10

1.20

12

43

35

1

0.49

0.069

0.472

41.1

7.5

0.0

0

0.0

0

 

487

Rice, white, medium-grain, cooked

130

2.38

0.3

3

1.49

13

37

29

0

0.42

0.038

0.377

 

7.5

0.0

0

 

0

 

488

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

12

1.40

0.8

14

0.43

9

32

27

140

0.28

0.157

0.073

 

0.6

0.3

 

13.4

0

 

489

Tapioca, pearl, dry

358

0.19

0.9

20

1.58

1

7

11

1

0.12

0.020

0.110

 

0.8

0.0

0

0.0

0

 

490

Olives, ripe, canned (jumbo-super colossal)

81

0.97

2.5

94

3.32

4

3

9

898

0.22

0.226

0.020

 

0.9

1.5

 

1.4

0

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) mcg

Cholesterol mg

 

491

Waxgourd, (chinese preserving melon), raw

13

0.40

2.9

19

0.40

10

19

6

111

0.61

0.023

0.058

 

0.2

13.0

 

 

0

 

492

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

574

15.31

3.0

45

6.00

260

490

5.65

16

5.60

2.22

0.826

 

11.7

0.0

 

34.7

0

 

493

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

14

0.40

1.0

18

0.38

10

17

5

107

0.59

0.022

0.056

 

0.2

10.5

 

2.8

0

 

494

Mouse nuts, roots (Alaska Native)

81

3.90

 

22

 

 

175

 

 

 

 

 

 

 

16.0

 

 

 

 

495

Mouse nuts, seedlings (Alaska Native)

104

7.30

 

17

 

 

150

 

 

 

 

 

 

 

8.0

 

 

 

 

496

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

 

9

1.00

 

40

 

 

 

 

 

 

 

11.0

 

 

0

 

497

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

74

9.60

 

19

2.70

 

 

 

61

 

 

 

 

 

0.6

 

 

40

 

498

Sea cucumber, yane (Alaska Native)

56

13.00

 

30

0.60

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Food

Energy kcal

Protein g

Fiber, total dietary g

Calcium, Ca mg

Iron, Fe mg

Magnesium, Mg mg

Phosphorus, P mg

Potassium, K mg

Sodium, Na mg

Zinc, Zn mg

Copper, Cu mg

Manganese, Mn mg

Fluoride, F mcg

Selenium

mcg

Vitamin C, total ascorbic acid mg

Vitamin D IU

Vitamin K (phylloquinone) 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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