The Ultimate Nutrition Tables!

Protein as a Percentage of Calories

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.

The percentage of calories is calculated based on protein having a value of four (4) calories per gram. Other values: Carbohydrates = 4 calories per gram; Fat = 9 calories per gram.

The World Health Organization (WHO) recommends between 10 and 15 percent of calories be from protein. While that range is meant to be a balance of all foods consumed, we have hilighted the foods in that range for comparison (in light green).

	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
1	Sea cucumber, yane (Alaska Native)	56	92.86	13.00	0.40	0.00
2	Seaweed, spirulina, raw	26	91.08	5.92	0.39	2.42		0.135	0.034	0.106	0
3	Moose, cooked, roasted (Game meat,)	134	87.37	29.27	0.97	0.00	0.0	0.290	0.200	0.310	78
4	Burbot, cooked, dry heat (Fish,)	115	86.12	24.76	1.04	0.00	0.0	0.209	0.170	0.381	77
5	Burbot, raw (Fish,)	90	85.82	19.31	0.81	0.00	0.0	0.163	0.133	0.297	60
6	Elk, cooked, roasted (Game meat,)	146	82.71	30.19	1.90	0.00	0.0	0.700	0.480	0.400	73
7	Buffalo, water, cooked, roasted (Game meat,)	131	81.92	26.83	1.80	0.00	0.0	0.600	0.550	0.360	61
8	Cisco, raw (Fish,)	98	77.51	18.99	1.91	0.00	0.0	0.421	0.469	0.613	50
9	Deer, cooked, roasted (Game meat,)	158	76.48	30.21	3.19	0.00	0.0	1.250	0.880	0.620	112
10	Halibut, Atlantic and Pacific, cooked, dry heat (Fish,)	140	76.26	26.69	2.94	0.00	0.0	0.417	0.967	0.940	41
11	Goat, cooked, roasted (Game meat,)	143	75.80	27.10	3.03	0.00	0.0	0.930	1.360	0.230	75
12	Chicken, broilers or fryers, breast, meat only, cooked, roasted	165	75.20	31.02	3.57	0.00	0.0	1.010	1.240	0.770	85
13	Bass, striped, cooked, dry heat (Fish,)	124	73.32	22.73	2.99	0.00	0.0	0.650	0.846	1.005	103
14	Bass, striped, raw (Fish,)	97	73.11	17.73	2.33	0.00	0.0	0.507	0.660	0.784	80
15	Caribou, cooked, roasted (Game meat,)	167	71.31	29.77	4.42	0.00	0.0	1.700	1.330	0.620	109
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
16	Squirrel, cooked, roasted (Game meat,)	173	71.14	30.77	4.69	0.00	0.0	0.850	1.330	1.460	121
17	Boar, wild, cooked, roasted (Game meat,)	160	70.75	28.30	4.38	0.00	0.0	1.300	1.710	0.640	77
18	Balsam-pear (bitter gourd), leafy tips, raw	30	70.67	5.30	0.69	3.29					0
19	Catfish, channel, wild, cooked, dry heat (Fish,)	105	70.36	18.47	2.85	0.00	0.0	0.744	1.099	0.636	72
20	Alfalfa seeds, sprouted, raw	23	69.39	3.99	0.69	2.10	1.9	0.069	0.056	0.409	0
21	Clam, mixed species, cooked, moist heat (Mollusks,)	148	69.05	25.55	1.95	5.13	0.0	0.188	0.172	0.552	67
22	Clam, mixed species, raw (Mollusks,)	74	69.03	12.77	0.97	2.57	0.0	0.094	0.080	0.282	34
23	Turkey, all classes, meat only, cooked, roasted	170	68.99	29.32	4.97	0.00	0.0	1.459	1.115	1.501	76
24	Catfish, channel, wild, raw (Fish,)	95	68.97	16.38	2.82	0.00	0.0	0.722	0.844	0.865	58
25	Salmon, pink, cooked, dry heat (Fish,)	149	68.62	25.56	4.42	0.00	0.0	0.715	1.197	1.733	67
26	Salmon, coho, wild, cooked, dry heat (Fish,)	139	67.48	23.45	4.30	0.00	0.0	1.054	1.581	1.273	55
27	Seaweed, laver, raw	35	66.40	5.81	0.28	5.11	0.3	0.061	0.025	0.110	0
28	Pumpkin leaves, raw	19	66.32	3.15	0.40	2.33		0.207	0.052	0.022	0
29	Bass, freshwater, mixed species, cooked, dry heat (Fish,)	146	66.25	24.18	4.73	0.00	0.0	1.001	1.835	1.360	87
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
30	Bass, fresh water, mixed species, raw (Fish,)	114	66.18	18.86	3.69	0.00	0.0	0.780	1.431	1.062	68
31	Beaver, cooked, roasted (Game meat,)	212	65.75	34.85	6.96	0.00	0.0	2.070	1.890	1.350	117
32	Bison, top sirloin, separable lean only, 1" steak, cooked, broiled (Game meat,)	171	65.61	28.05	5.65	0.00	0.0	2.412	2.206	0.266	86
33	Roe, mixed species, raw (Fish,)	143	65.23	22.32	6.42	1.50	0.0	1.456	1.661	2.656	374
34	Bluefish, raw (Fish,)	124	64.65	20.04	4.24	0.00	0.0	0.915	1.793	1.060	59
35	Bluefish, cooked, dry heat (Fish,)	159	64.63	25.69	5.44	0.00	0.0	1.172	2.297	1.358	76
36	Horse, raw (Game meat,)	133	64.33	21.39	4.60	0.00	0.0	1.440	1.610	0.650	52
37	Horse, cooked, roasted (Game meat,)	175	64.32	28.14	6.05	0.00	0.0	1.900	2.120	0.850	68
38	Anchovy, european, raw (Fish,)	131	62.14	20.35	4.84	0.00	0.0	1.282	1.182	1.637	60
39	Trout, rainbow, wild, cooked, dry heat (Fish,)	150	61.12	22.92	5.82	0.00	0.0	1.619	1.746	1.831	69
40	Chicken, broilers or fryers, breast, meat and skin, cooked, roasted	197	60.51	29.80	7.78	0.00	0.0	2.190	3.030	1.660	84
41	Mustard greens, cooked, boiled, drained, without salt	15	60.27	2.26	0.24	2.10	2.0	0.012	0.110	0.046	0
42	Rabbit, domesticated, composite of cuts, cooked, roasted (Game meat,)	197	59.01	29.06	8.05	0.00	0.0	2.40	2.170	1.560	82
43	Horseradish-tree leafy tips, raw	64	58.75	9.40	1.40	8.28	2.0				0
44	Kidney, mature seeds, sprouted, cooked, boiled, drained, without salt	33	58.55	4.83	0.58	4.72		0.083	0.045	0.318	0
45	Broccoli raab, raw	22	57.64	3.17	0.49	2.85	2.7	0.050	0.026	0.130
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
46	Winged beans, immature seeds, raw	49	56.73	6.95	0.87	4.31		0.238	0.250	0.186	0
47	Carp, cooked, dry heat (Fish,)	162	56.44	22.86	7.17	0.00	0.0	1.388	2.985	1.835	84
48	Whitefish, eggs (Alaska Native) (Fish,)	104	56.38	14.66	2.88	4.89	0.0	0.496	1.046	1.073	439
49	Mushrooms, white, raw	22	56.18	3.09	0.34	3.28	1.0	0.043	0.000	0.139	0
50	Carp, raw (Fish,)	127	56.16	17.83	5.60	0.00	0.0	1.083	2.328	1.431	66
51	Roe, mixed species, cooked, dry heat (Fish,)	204	56.12	28.62	8.23	1.92	0.0	1.866	2.129	3.404	479
52	Salmon, Atlantic, wild, cooked, dry heat (Fish,)	182	55.91	25.44	8.13	0.00	0.0	1.257	2.697	3.256	71
53	Winged beans, immature seeds, cooked, boiled, drained, without salt	38	55.89	5.31	0.66	3.21		0.181	0.189	0.142	0
54	Basil, fresh	23	54.78	3.15	0.64	2.65	1.6	0.041	0.088	0.389	0
55	Opossum, cooked, roasted (Game meat,)	221	54.66	30.20	10.20	0.00	0.0	1.206	3.773	2.983	129
56	Turkey, all classes, meat and skin, cooked, roasted	208	54.04	28.10	9.73	0.00	0.0	2.840	3.190	2.480	82
57	Fiddlehead ferns, raw	34	53.53	4.55	0.40	5.54					0
58	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	52.00	1.56	0.16	1.78	1.0	0.021	0.012	0.077	0
59	Herring eggs, Pacific, plain (Alaska Native) (Fish,)	74	51.89	9.60	1.93	4.47		0.430	0.420	0.710	40
60	Pumpkin leaves, cooked, boiled, drained, without salt	21	51.81	2.72	0.22	3.39	2.7	0.114	0.029	0.012	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
61	Muskrat, cooked, roasted (Game meat,)	234	51.44	30.09	11.74	0.00	0.0				121
62	Bear, cooked, simmered (Game meat,)	259	50.07	32.42	13.39	0.00	0.0	3.54	5.660	2.400	98
63	Mushrooms, portabella, grilled	35	48.80	4.27	0.75	4.91	2.2	0.050	0.000	0.200	0
64	Goose, domesticated, meat only, cooked, roasted	238	48.69	28.97	12.67	0.00	0.0	4.560	4.340	1.540	96
65	Taro leaves, raw	42	47.43	4.98	0.74	6.70	3.7	0.151	0.060	0.307	0
66	Butterfish, cooked, dry heat (Fish,)	187	47.38	22.15	10.28	0.00	0.0				83
67	Butterfish, raw (Fish,)	146	47.34	17.28	8.02	0.00	0.0	3.380	3.380	0.590	65
68	Duck, domesticated, meat only, cooked, roasted	201	46.73	23.48	11.20	0.00	0.0	3.951	3.858	1.487	89
69	Mollusks, oyster, Pacific, raw	81	46.67	9.45	2.30	4.95	0.00	0.510	0.358	0.894	0
70	Mung, mature seeds, sprouted, canned, drained solids (Beans,)	12	46.67	1.40	0.06	2.14	0.8	0.016	0.008	0.020	0
71	Cabbage, chinese (pak-choi), raw	13	46.15	1.50	0.20	2.18	1.0	0.027	0.015	0.096	0
72	Mollusks, oyster, eastern, wild, cooked, dry heat	72	45.83	8.25	1.90	4.80	0.0	0.550	0.230	0.809	49
73	Raccoon, cooked, roasted (Game meat,)	255	45.80	29.20	14.50	0.00	0.0	4.070	5.210	2.090	97
74	Salmon, chinook, cooked, dry heat (Fish,)	231	44.54	25.72	13.38	0.00	0.0	3.214	5.742	2.662	85
75	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, cooked	238	44.30	26.36	13.89	0.00	0.0	4.893	5.976	1.519	88
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
76	Asparagus, raw	20	44.00	2.20	0.12	3.88	2.1	0.040	0.000	0.050	0				24
77	Amaranth leaves, raw	23	42.78	2.46	0.33	4.02		0.091	0.076	0.147	0
78	Broccoli, flower clusters, raw	28	42.57	2.98	0.35	5.24		0.054	0.024	0.167	0
79	Broccoli, leaves, raw	28	42.57	2.98	0.35	5.24		0.054	0.024	0.167	0
80	Soybeans, mature seeds, sprouted, cooked, steamed	81	41.83	8.47	4.45	6.53	0.8	0.617	1.009	2.513	0
81	Swamp cabbage, cooked, boiled, drained, without salt	20	41.60	2.08	0.24	3.71	1.9	0.039	0.007	0.100	0
82	Mustard greens, raw	26	41.54	2.7	0.20	4.90	3.3	0.010	0.092	0.038	0
83	Lettuce, butterhead (includes boston and bibb types), raw	13	41.54	1.35	0.22	2.23	1.1	0.029	0.008	0.117	0
84	Mollusks, oyster, eastern, wild, raw	68	41.47	7.05	2.46	3.91	0.0	0.772	0.314	0.968	53
85	Arugula, raw	25	41.28	2.58	0.66	3.65	1.6	0.086	0.049	0.319	0
86	Beet greens, raw	22	40.00	2.20	0.13	4.33	3.7	0.020	0.026	0.046	0				21
87	Mustard spinach, (tendergreen), raw	22	40.00	2.20	0.30	3.90	2.8	0.015	0.138	0.057	0
88	Bison, ground, cooked, pan-broiled (Game meat,)	238	39.95	23.77	15.13	0.00	0.0	[6.460]	[5.909]	[0.712]	83
89	Chervil, dried (Spices,)	237	39.16	23.20	3.9	49.10	11.3	0.169	1.399	1.800	0
90	Lambsquarters, raw	43	39.07	4.20	0.80	7.30	4.0	0.059	0.150	0.351	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
91	Caviar, black and red, granular (Fish,)	252	39.05	24.60	17.9	4.00	0.0	4.060	4.631	7.405	588
92	Lupins, mature seeds, raw	371	39.00	36.17	9.74	40.38		1.156	3.940	2.439	0
93	Bamboo shoots, raw	27	38.52	2.60	0.30	5.20	2.2	0.069	0.007	0.134	0				19
94	Mushrooms, portabella, grilled	26	38.46	2.50	0.20	5.07	1.5	0.026	0.003	0.078	0
95	Cauliflower, green, raw	31	38.06	2.95	0.30	6.09	3.2	0.047	0.028	0.133	0
96	Chard, swiss, raw	19	37.89	1.80	0.20	3.74	1.6	0.030	0.040	0.070	0
97	Chard, swiss, cooked, boiled, drained, without salt hard, swiss, cooked, boiled, drained, without salt	20	37.60	1.88	0.08	4.13	2.1	0.012	0.016	0.028	0
98	Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled	273	37.19	25.38	18.21	0.00	0.0	7.329	8.825	0.497	82
99	Mushrooms, brown, Italian, or Crimini, raw	27	37.04	2.50	0.10	4.12	0.6	0.014	0.002	0.042	0
100	Coriander (cilantro) leaves, raw	23	37.04	2.13	0.52	3.67	2.8	0.014	0.275	0.040	0	3	0	2	5
101	Beef, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, all grades, cooked	291	36.32	26.42	19.71	0.00	0.0	7.770	8.460	0.710	87
102	Lettuce, green leaf, raw	15	36.27	1.36	0.15	2.79	1.3	0.020	0.006	0.082	0				38
103	Fava, in pod, raw (Beans,)	88	36.00	7.92	0.73	17.63		0.118	0.104	0.342	0	1	3	18	22
104	Radish seeds, sprouted, raw	43	35.44	3.81	2.53	3.60		0.767	0.419	1.141	0
105	Egg, whole, raw, fresh	143	35.19	12.58	9.94	0.77	0.0	3.099	3.810	1.364	423
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
106	Horseradish-tree, leafy tips, cooked, boiled, drained, without salt	60	35.13	5.27	0.93	11.15	2.0	0.152	0.473	0.015	0
107	Borage, raw	21	34.29	1.80	0.70	3.06		0.170	0.211	0.109	0
108	Okra, cooked, boiled, drained, without salt	22	34	1.87	0.21	4.51	2.5	0.045	0.028	0.046	0
109	Pinto, mature seeds, sprouted, cooked, boiled, drained, without salt (Beans,)	22	33.82	1.86	0.32	4.10		0.039	0.024	0.185	0
110	Lentils, sprouted, raw	106	33.81	8.96	0.55	22.14		0.057	0.104	0.219	0
111	Lettuce, red leaf, raw	16	33.25	1.33	0.22	2.26	0.9
112	Egg, quail, whole, fresh, raw	158	33.04	13.05	11.09	0.41	0.0	3.557	4.324	1.324	844
113	Goose, domesticated, meat and skin, cooked, roasted	305	33.00	25.16	21.92	0.00	0.0	6.870	10.250	2.520	91
114	Parsley, raw	36	33.00	2.97	0.79	6.33	3.3	0.132	0.295	0.124	0				5
115	Collards, raw	30	32.67	2.45	0.42	5.69	3.6	0.055	0.030	0.201	0
116	Purslane, raw	16	32.50	1.30	0.10						0
117	Egg, whole, cooked, hard-boiled	155	32.46	12.58	10.61	1.12	0.0	3.267	4.077	1.414	424
118	Collards, cooked, boiled, drained, without salt	26	32.46	2.11	0.36	4.91	2.8	0.047	0.026	0.173	0
119	Dill weed, fresh	43	32.19	3.46	1.12	7.02	2.1	0.060	0.802	0.095	0
120	Egg, turkey, whole, fresh, raw	171	32.00	13.68	11.88	1.15	0.0	3.632	4.571	1.658	933
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
121	Brussels sprouts, raw	43	31.44	3.38	0.30	8.95	3.8	0.062	0.023	0.153	0				24
122	Radishes, white icicle, raw	14	31.43	1.10	0.10	2.63	1.4	0.030	0.016	0.045	0
123	Tarragon, dried (Spices,)	295	30.87	22.77	7.24	50.22	7.4	1.881	0.474	3.698	0				81
124	Cauliflower, raw	25	30.72	1.92	0.28	4.97	2.0	0.064	0.017	0.015	0				18
125	Broadbeans (fava beans), mature seeds, raw	341	30.64	26.12	1.53	58.29	25.0	0.254	0.303	0.627	0				124
126	Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt	15	30.40	1.14	0.36	2.69	1.0	0.072	0.029	0.151	0
127	Squash, summer, all varieties, raw	16	30.25	1.21	0.18	3.35	1.1	0.044	0.016	0.089	0
128	Cabbage, savoy, cooked, boiled, drained, without salt	24	30.00	1.80	0.09	5.41	2.8	0.012	0.007	0.043	0
129	Egg, goose, whole, fresh, raw	185	29.99	13.87	13.27	1.35	0.0	3.595	5.747	1.672	852
130	Spearmint, fresh (1)	44	29.91	3.29	0.73	8.41	6.8	0.191	0.025	0.394	0				10
131	Cabbage, savoy, raw	27	29.63	2.00	0.10	6.10	3.1	0.013	0.007	0.049	0
132	Mungo beans, mature seeds, raw	341	29.57	25.21	1.64	58.99	18.3	0.114	0.085	1.071	0
133	Chicory greens, raw	23	29.57	1.70	0.30	4.70	4.0	0.073	0.006	0.131	0
134	Endive, raw	17	29.41	1.25	0.20	3.35	3.1	0.048	0.004	0.087	0
135	Lentils, raw	353	29.24	25.80	1.06	60.08	30.5	0.156	0.189	0.516	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
136	Pumpkin flowers, cooked, boiled, drained, without salt	15	29.07	1.09	0.08	3.30	0.9	0.041	0.010	0.004	0
137	Tomatoes, orange, raw	16	29.00	1.16	0.19	3.18	0.9	0.025	0.028	0.076	0				4
138	Lettuce, cos or romaine, raw	17	28.94	1.23	0.30	3.29	2.1	0.039	0.012	0.160	0
139	Lentils, pink, raw	345	28.93	24.95	2.17	59.15	10.8	0.379	0.500	1.137	0	4	6	47	57
140	Winged, mature seeds, cooked, boiled, without salt (Beans,)	147	28.90	10.62	5.84	14.94		0.825	2.153	1.551	0
141	Peas, split, mature seeds, raw	341	28.80	24.55	1.16	60.37	25.5	0.161	0.242	0.495	0				135
142	Fenugreek seed (Spices,)	323	28.48	23.00	6.41	58.35	24.6	1.460			0				140
143	Squash, summer, zucchini, includes skin, raw	17	28.47	1.21	0.32	3.11	1.0	0.084	0.011	0.091	0
144	Peas, mature seeds, sprouted, raw	124	28.39	8.80	0.68	27.11		0.124	0.061	0.326	0
145	Great northern, mature seeds, cooked, boiled, without salt (Beans,)	118	28.24	8.33	0.45	21.09	7.0	0.140	0.021	0.187	0
146	Yardlong beans, mature seeds, cooked, boiled, without salt	118	28.10	8.29	0.45	21.09	3.8	0.116	0.039	0.193	0
147	Mouse nuts, seedlings (Alaska Native)	104	28.08	7.30	1.10	16.30
148	White, mature seeds, raw (Beans,)	333	28.06	23.36	0.85	60.27	15.2	0.219	0.074	0.364	0
149	Yardlong beans, mature seeds, raw	347	28.05	24.33	1.31	61.91	11.0	0.339	0.114	0.565	0
150	White, mature seeds, cooked, boiled, without salt (Beans,)	139	28.00	9.73	0.35	25.09	6.3	0.091	0.031	0.152	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
151	Hyacinth beans, mature seeds, cooked, boiled, without salt	117	27.83	8.14	0.58	20.70		0.099			0
152	Artichokes, (globe or french), raw	47	27.83	3.27	0.15	10.51	5.4	0.036	0.005	0.064	0
153	Hyacinth beans, mature seeds, raw	344	27.79	23.90	1.39	60.76		0.288			0
154	Egg, duck, whole, fresh, raw	185	27.70	12.81	13.77	1.45	0.0	3.681	6.525	1.223	884
155	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	27.64	7.60	0.40	19.65	5.4	0.066	0.079	0.164	0
156	Broadbeans (fava beans), mature seeds, cooked, boiled, without salt	110	27.64	7.60	0.40	19.65	5.4	0.066	0.079	0.164	0
157	Mung beans, mature seeds, raw	347	27.50	23.86	1.15	62.62	16.3	0.348	0.161	0.384	0				23
158	Cranberry (roman), mature seeds, raw (Beans,)	335	27.50	23.03	1.23	60.05	24.7	0.316	0.106	0.527	0
159	Cranberry (roman), mature seeds, cooked, boiled, without salt (Beans,)	136	27.47	9.34	0.46	24.46	10.0	0.119	0.040	0.199	0
160	Pumpkin flowers, raw	15	27.47	1.03	0.07	3.28		0.036	0.009	0.004	0
161	Kidney, all types, mature seeds, cooked, boiled, without salt (Beans,)	127	27.31	8.67	0.50	22.80	6.4	0.073	0.039	0.278	0
162	Kale, cooked, boiled, drained, without salt	28	27.14	1.90	0.40	5.63	2.0	0.052	0.030	0.193	0
163	Kale, scotch, cooked, boiled, drained, without salt	28	27.14	1.90	0.41	5.63	1.2	0.053	0.030	0.196	0
164	Seaweed, wakame, raw	45	26.93	3.03	0.64	9.14	0.5	0.130	0.58	0.218	0
165	Black, mature seeds, cooked, boiled, without salt (Beans,)	132	26.85	8.86	0.54	23.71		0.139	0.047	0.231	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
166	Mothbeans, mature seeds, raw	343	26.75	22.94	1.61	61.52		0.364	0.129	0.750	0
167	Mothbeans, mature seeds, cooked, boiled, without salt	117	26.70	7.81	0.55	20.96		0.124	0.044	0.256	0
168	Kale, scotch, raw	42	26.67	2.80	0.60	8.32	1.7	0.078	0.045	0.289	0
169	Squash, summer, scallop, raw	18	26.67	1.20	0.20	3.84		0.041	0.015	0.084	0
170	Kale, raw	50	26.40	3.30	0.70	10.01	2.0	0.091	0.052	0.338	0
171	Tomatoes, yellow, raw	15	26.13	0.98	0.26	2.98	0.7	0.036	0.040	0.108	0				6
172	Arrowroot, raw	65	26.09	4.24	0.20	13.39	1.3	0.039	0.004	0.092	0
173	Okra, raw	31	25.81	2.00	0.10	7.03	3.2	0.026	0.017	0.027	0				24
174	Great northern, mature seeds, raw (Beans,)	339	25.79	21.86	1.14	62.37	20.2	0.356	0.053	0.477	0
175	Cottonseed kernels, roasted (glandless) (Seeds,)	506	25.76	32.59	36.29	21.90	5.5	9.699	6.919	18.068	0
176	Lettuce, iceberg (includes crisphead types), raw	14	25.71	0.90	0.14	2.97	1.2	0.018	0.006	0.074	0				10
177	Yellow, mature seeds, raw (Beans,)	345	25.51	22.00	2.60	60.70	25.1	0.671	0.226	1.118	0
178	Yellow, mature seeds, cooked, boiled, without salt (Beans,)	144	25.44	9.16	1.08	25.27	10.4	0.279	0.094	0.466	0
179	Black, mature seeds, raw (Beans,)	341	25.34	21.60	1.42	62.36	15.2	0.366	0.123	0.610	0
180	Pigeon peas (red gram), mature seeds, raw	343	25.31	21.70	1.49	62.78	15.0	0.330	0.012	0.814	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
181	Beans, small white, mature seeds, cooked, boiled, without salt	142	25.27	8.97	0.64	25.81	10.4	0.166	0.056	0.276	0
182	Pinto, mature seeds, cooked, boiled, without salt (Beans,)	143	25.20	9.01	0.65	26.22	9.0	0.136	0.133	0.235	0
183	Small white, mature seeds, raw (Beans,)	336	25.13	21.11	1.18	62.25	24.9	0.304	0.102	0.507	0
184	Radicchio, raw	23	24.87	1.43	0.25	4.48	0.9	0.060	0.010	0.110	0
185	Pepper, banana, raw	27	24.59	1.66	0.45	5.35	3.4	0.048	0.027	0.243	0	0	1	2	3
186	Pink, mature seeds, cooked, boiled, without salt (Beans,)	149	24.32	9.06	0.49	27.91	5.3	0.126	0.042	0.210	0
187	Dandelion greens, cooked, boiled, drained, without salt	33	24.24	2.00	0.60	6.40	2.9	0.146	0.012	0.262	0
188	Lima beans, immature seeds, raw	113	24.21	6.84	0.86	20.17	4.9	0.198	0.050	0.419	0
189	Adzuki, mature seeds, raw (Beans,)	329	24.16	19.87	0.53	62.90	12.7	0.191			0				76
190	Dandelion greens, raw	45	24.00	2.70	0.70	9.20	3.5	0.170	0.014	0.306	0
191	Caraway seed (Spices,)	333	23.75	19.77	14.59	49.9	38.0	0.620	7.125	3.272	0				76
192	Balsam-pear (bitter gourd), pods, raw	17	23.53	1.00	0.17	3.70	2.8				0
193	Navy, mature seeds, cooked, boiled, without salt (Beans,)	140	23.51	8.23	0.62	26.05	10.5	0.098	0.142	0.490
194	Adzuki, mature seeds, cooked, boiled, without salt (Beans,)	128	23.50	7.52	0.10	24.77	7.3	0.036			0
195	Snap, green, raw (Beans,)	31	23.48	1.82	0.12	7.13	3.4	0.026	0.005	0.059	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
196	Small white, mature seeds, raw (Beans,)	31	23.48	1.82	0.12	7.14	3.4	0.026	0.005	0.059	0
197	Shellie, canned, solids and liquids (Beans,)	30	23.47	1.76	0.19	6.19	3.4	0.023	0.014	0.110	0
198	Mushrooms, enoki, raw	44	23.27	2.56	0.32	7.68	2.7				0
199	Lima, immature seeds, canned, regular pack, solids and liquids (Beans,)	71	22.93	4.07	0.29	13.33	3.6	0.066	0.016	0.139	0
200	Scallions or onions, spring (includes tops and bulb), raw	32	22.88	1.83	0.19	7.34	2.6	0.032	0.027	0.074	0
201	Turnip greens, cooked, boiled, drained, without salt	20	22.80	1.14	0.23	4.36	3.5	0.053	0.015	0.091	0
202	Horseradish-tree, pods, raw	37	22.70	2.10	0.20	8.53	3.2	0.033	0.102	0.003	0
203	Duck, domesticated, meat and skin, cooked, roasted	337	22.54	18.99	28.35	0.00	0.0	9.670	12.900	3.650	84
204	Lima beans, immature seeds, cooked, boiled, drained, without salt	123	22.15	6.81	0.32	23.64	5.3	0.073	0.019	0.154	0
205	Milk, sheep, fluid	108	22.15	5.98	7.00	5.36	0.0	4.603	1.724	0.308	27
206	Cabbage, cooked, boiled, drained, without salt	23	22.09	1.27	0.06	5.51	1.9	0.000	0.019	0.023	0				10
207	French, mature seeds, raw (Beans,)	343	21.94	18.81	2.02	64.11	25.2	0.221	0.138	1.207	0
208	French, mature seeds, cooked, boiled, without salt (Beans,)	129	21.86	7.05	0.76	24.02	9.4	0.083	0.052	0.453	0
209	Pumpkin and squash seed kernels, dried (Seeds,)	559	21.63	30.23	49.05	10.71	6.0	8.659	16.242	20.976	0
210	Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	21.61	8.86	2.59	27.42	7.6	0.269	0.583	1.156	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
211	Arrowhead, raw	99	21.54	5.33	0.29	20.23					0
212	Milk, whole, 3.25% milkfat	60	21.47	3.22	3.25	4.52	0.0	1.865	0.812	0.195	10
213	Peppermint, fresh	70	21.43	3.75	0.94	14.89	8.0	0.246	0.033	0.508	0				13
214	Mustard seed, yellow	469	21.27	24.94	28.76	34.94	14.7	1.460	19.83	5.390	0				118
215	Squash, summer, crookneck and straightneck, raw	19	21.26	1.01	0.27	3.88	1.0	0.093	0.013	0.082	0
216	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	364	21.21	19.30	6.04	60.65	17.4	0.626	1.358	2.694	0				35
217	Pigeonpeas, immature seeds, raw	136	21.18	7.20	1.64	23.88	5.1	0.354	0.013	0.873	0
218	Chicory, witloof, raw	17	21.18	0.90	0.10	4.00	3.1	0.024	0.002	0.044	0
219	Mushrooms, Maitake, Raw	37	20.97	1.94	0.19	6.81	2.7	0.030	0.030	0.090	0
220	Dill seed (Spices,)	305	20.96	15.98	14.54	55.17	21.1	0.730	9.410	1.010	0				124
221	Anise seed ( Spices,)	337	20.89	17.60	15.9	50.02	14.6	0.586	9.780	3.150	0
222	Cabbage, red, cooked, boiled, drained, without salt	29	20.83	1.51	0.09	6.94	2.6	0.011	0.007	0.043	0
223	Pumpkin and squash seed kernels, roasted, without salt (Seeds,)	574	20.79	29.84	49.05	14.71	6.5	8.544	15.734	19.856	0	0	3	13
224	Sesbania flower, cooked, steamed, without salt	22	20.73	1.14	0.05	5.23					0
225	Milk, goat, fluid	69	20.64	3.56	4.14	4.45	0.0	2.667	1.109	0.149	11
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
226	Mustard seed, ground (Spices,)	508	20.54	26.08	36.24	28.09	12.2	1.989	22.518	10.088	0				118
227	Milk, producer, fluid, 3.7% milkfat	64	20.50	3.28	3.66	4.65	0.0	2.278	1.057	0.136	14				0
228	Paprika (Spices,)	289	20.43	14.76	12.95	55.74	37.4	2.100	1.230	8.320	0				175
229	Watermelon seed kernels, dried (Seeds,)	557	20.34	28.33	47.37	15.31		9.779	7.407	28.094	0
230	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	24	20.17	1.21	0.18	5.37	2.3	0.023	0.013	0.087	0				11
231	Peppers, hot chili, green, raw	40	20.00	2.00	0.20	9.46	1.5	0.021	0.011	0.109	0
232	Squash, winter, hubbard, raw	40	20.00	2.00	0.50	8.70		0.103	0.036	0.211	0
233	Squash, winter, hubbard, cooked, baked, without salt	50	19.84	2.48	0.62	10.81		0.128	0.046	0.260	0
234	Cucumber, peeled, raw	12	19.67	0.59	0.16	2.16	0.7	0.013	0.002	0.003	0
235	Tomatoes, red, ripe, raw, year round average	18	19.56	0.88	0.20	3.92	1.2	0.028	0.031	0.083	0				7
236	Mouse nuts, roots (Alaska Native)	81	19.26	3.90	0.10	16.10
237	Pimento, canned	23	19.13	1.10	0.30	5.10	1.9	0.045	0.020	0.161	0				9
238	Cumin seed (Spices,)	375	19.00	17.81	22.27	44.24	10.5	1.535	14.040	3.279	0				68
239	Sesbania flower, raw	27	18.96	1.28	0.04	6.73					0
240	Turnip greens, raw	32	18.75	1.50	0.30	7.13	3.2	0.070	0.020	0.120	0				12
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
241	Peppers, hot chili, red, raw	40	18.70	1.87	0.44	8.81	1.5	0.042	0.024	0.239	0
242	Marjoram, dried (Spices,)	271	18.69	12.66	7.04	60.56	40.3	0.529	0.940	4.405	0				60
243	Lotus seeds, raw (Seeds,)	89	18.56	4.13	0.53	17.28		0.088	0.104	0.312	0
244	Cabbage, red, raw	31	18.45	1.43	0.16	7.37	2.1	0.021	0.012	0.080	0
245	Celery seed (Spices,)	392	18.44	18.07	25.27	41.35	11.8	2.190	15.930	3.720	0				60
246	Celery, cooked, boiled, drained, without salt	18	18.44	0.83	0.16	4.00	1.6	0.040	0.030	0.075	0				7
247	Peanuts, all types, raw	567	18.20	25.80	49.24	16.13	8.5	6.834	24.429	15.559	0				220
248	Squash, summer, all varieties, cooked, boiled, drained, without salt	20	18.20	0.91	0.31	4.31	1.4	0.064	0.023	0.131	0
249	Peppers, jalapeno, raw	30	18.00	1.35	00.62	5.90	2.80	0.062	0.033	0.319	0
250	Kamut, cooked	146	17.67	6.45	0.91	30.46	3.9				0
251	Wasabi, root, raw	109	17.61	4.80	0.63	23.54	7.8				0
252	Kamut, uncooked	337	17.45	14.70	2.20	70.38	9.1	0.192	0.214	0.616
253	Oats	389	17.37	16.89	6.90	66.27	10.6	1.217	2.178	2.535	0
254	Cucumber, with peel, raw	15	17.33	0.65	0.11	3.63	0.5	0.037	0.005	0.032	0				14
255	Spelt, cooked	127	17.32	5.50	0.85	26.44	3.9				0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
256	Chayote, fruit, raw	19	17.26	0.82	0.13	4.51	1.7	0.28	0.010	0.057	0
257	Celery, raw	16	17.25	0.69	0.17	2.97	1.6	0.042	0.032	0.079	0	6
258	Spelt, uncooked	338	17.24	14.57	2.43	70.19	10.7	0.406	0.445	1.258	0
259	Peppers, sweet, green, raw	20	17.20	0.86	0.17	4.64	1.7	0.058	0.008	0.062	0				9
260	Pepper, black (Spices,)	255	17.18	10.95	3.26	64.81	26.5	0.980	1.010	1.130	0				92
261	Garlic, raw	149	17.07	6.36	0.50	33.06	2.1	0.089	0.011	0.249	0
262	Radishes, raw	16	17.00	0.68	0.10	3.40	1.6	0.032	0.017	0.048	0				7
263	Eggplant, raw	24	16.83	1.01	0.19	5.70	3.4	0.034	0.016	0.076	0				7
264	Coriander seed (Spices,)	298	16.60	12.37	17.77	54.99	41.9	0.990	13.580	1.750	0				46
265	Wild rice, raw	357	16.50	14.73	1.08	74.90	6.2	0.156	0.159	0.676	0
266	Butternuts, dried (Nuts,)	612	16.27	24.90	56.98	12.05	4.7	1.306	10.425	42.741	0
267	Peanuts, all types, dry-roasted, without salt	585	16.19	23.68	49.66	21.51	8.0	6.893	24.640	15.694	0
268	Fennel, bulb, raw	31	16.00	1.24	0.20	7.29	3.1				0
269	Banana (Melon,) (Navajo)	21	16.00	0.84	0.20	4.06	0.3
270	Casaba, raw (Melons,)	28	15.86	1.11	0.10	6.58	0.9	0.025	0.002	0.039	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
271	Wild rice, cooked	101	15.80	3.99	0.34	21.34	1.8	0.049	0.050	0.213	0
272	Seaweed, kelp, raw	43	15.63	1.68	0.56	9.57	1.3	0.247	0.098	0.047	0
273	Chili powder (Spices,)	314	15.62	12.26	16.76	54.66	34.2	2.953	3.574	7.458	0				83
274	Curry powder (Spices,)	325	15.58	12.66	13.81	58.15	33.2	2.237	5.551	2.557	0				72
275	Walnuts, black, dried (Nuts,)	618	15.57	24.06	59.00	9.91	6.8	3.368	15.004	35.077	0	0	5	103	108
276	Triticale	336	15.54	13.05	2.09	72.13		0.366	0.211	0.913	0
277	Breadfruit seeds, raw (Seeds,)	191	15.50	7.40	5.59	29.24	5.2	1.509	0.712	2.977	0
278	Milk, indian buffalo, fluid	97	15.46	3.75	6.89	5.18	0.0	4.597	1.787	0.146	19
279	Buckwheat	343	15.45	13.25	3.40	71.50	10.0	0.741	1.040	1.039	0
280	Pumpkin, raw	26	15.38	1.00	0.10	6.50	0.5	0.052	0.013	0.005	0				12
281	Quinoa, uncooked	368	15.35	14.12	6.07	64.16	7.0	0.706	1.613	3.292	0
282	Sisymbrium sp. seeds, whole, dried (Seeds,)	318	15.27	12.14	4.60	58.26		0.902	1.486	2.023	0
283	Beets, cooked, boiled, drained	44	15.27	1.68	0.18	9.96	2.0	0.028	0.035	0.064	0
284	Corn, sweet, yellow, raw	86	15.21	3.27	1.35	18.70	2.0	0.325	0.432	0.487	0
285	Lemons, raw, without peel	29	15.17	1.10	0.30	9.32	2.8	0.039	0.011	0.089	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
286	Coconut water (liquid from coconuts) (Nuts,)	19	15.16	0.72	0.20	3.71	1.1	0.176	0.008	0.002	0
287	Wheat, sprouted	198	15.13	7.49	1.27	42.53	1.1	0.206	0.151	0.557	0
288	Pepper, red or cayenne	318	15.11	12.01	17.27	56.63	27.2	3.260	2.750	8.370	0				83
289	Guavas, common, raw	68	15.00	2.55	0.95	14.32	5.4	0.272	0.087	0.401	0
290	Corn, sweet, white, raw	86	14.98	3.22	1.18	19.02	2.7	0.182	0.347	0.559	0
291	Beets, raw	43	14.98	1.61	0.17	9.56	2.8	0.027	0.032	0.060	0				25
292	Pistachio nuts, dry roasted, without salt added (Nuts,)	571	14.96	21.35	45.97	27.65	10.3	5.555	24.216	13.899	0	4	10	199	214
293	Amaranth grain, cooked	102	14.90	3.80	1.58	18.69	2.1
294	Peppers, sweet, yellow, raw	27	14.81	1.00	0.21	6.32	0.9	0.031			0
295	Almonds, dry roasted, without salt added (Nuts,)	597	14.80	22.09	52.83	19.29	11.8	4.047	33.658	12.649	0	4	3	110	118
296	Pistachio nuts, raw (1) (Nuts,)	557	14.80	20.61	44.44	27.97	10.3	5.440	23.319	13.455	0	5	10	198	214
297	Almonds (1,2) (Nuts,)	575	14.76	21.22	49.42	21.67	12.2	3.731	30.889	12.070	0	4	5	132
298	Saffron (Spices,)	310	14.75	11.43	5.85	65.37	3.9	1.586	0.429	2.067	0
299	Quinoa, cooked	120	14.67	4.40	1.92	21.30	2.8				0
300	Amaranth, uncooked	371	14.62	13.56	7.02	65.25	6.7	1.459	1.685	2.778	0				24
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
301	Groundcherries, (cape-gooseberries or poha), raw	53	14.34	1.90	0.70	11.20					0
302	Sunflower seed kernels, dried (Seeds,)	584	14.23	20.78	51.46	20.00	8.6	4.455	18.528	23.137	0				534
303	Lotus root, raw	74	14.05	2.60	0.10	17.23	4.9	0.030	0.020	0.020	0
304	Shallots, raw	72	13.89	2.50	0.10			0.017	0.014	0.039	0				5
305	Cardamom (Spices,)	311	13.84	10.76	6.70	68.47	28.0	0.680	0.870	0.430	0				46
306	Poppy seed (Spices,)	525	13.71	17.99	41.56	28.13	19.5	4.517	5.982	28.569	0				89
307	Flaxseed (Seeds,)	534	13.70	18.29	42.16	28.88	27.3	3.663	7.527	28.730	0
308	Oregano, dried (Spices,)	265	13.58	9.00	4.28	68.92	42.5	1.551	0.716	1.369	0				203
309	Buckwheat groats, roasted, dry	346	13.56	11.73	2.71	74.95	10.3	0.591	0.828	0.828	0
310	Sage, ground (Spices,)	315	13.50	10.63	12.75	60.73	40.3	7.030	1.870	1.760	0				244
311	Carambola, (starfruit), raw	31	13.42	1.04	0.33	6.73	2.8	0.019	0.030	0.184	0
312	Mulberries, raw	43	13.40	1.44	0.39	9.80	1.7	0.027	0.041	0.207	0
313	Radishes, oriental, raw	18	13.33	0.60	0.10	4.10	1.6	0.030	0.017	0.045	0
314	Sunflower seed kernels, dry roasted, without salt (Seeds,)	582	13.29	19.33	49.80	24.07	11.1	5.219	9.505	32.884	0
315	Thyme, dried (Spices,)	276	13.20	9.11	7.43	63.94	37.0	2.730	0.470	1.190	0				163
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
316	Cashew nuts, raw (1) (Nuts,)	553	13.18	18.22	43.85	30.19	3.3	7.783	23.797	7.845	0
317	Cowpeas (blackeyes), immature seeds, raw	90	13.11	2.95	0.35	18.83	5.0	0.090	0.032	0.150	0
318	Sesame seed kernels, dried (decorticated) (Seeds,)	631	12.96	20.45	61.21	11.73	11.6	9.055	23.924	25.491	0
319	Blackberries, raw	43	12.93	1.39	0.49	9.61	5.3	0.014	0.047	0.280	0
320	Turnips, cooked, boiled, drained, without salt	22	12.91	0.71	0.08	5.06	2.0	0.008	0.005	0.042	0
321	Turnips, raw	28	12.86	0.90	0.10	6.43	1.8	0.011	0.006	0.053	0				7
322	Peppers, sweet, red, raw	31	12.77	0.99	0.30	6.03	2.1	0.027	0.003	0.070	0
323	Chia seeds, dried (Seeds,)	490	12.75	15.62	30.75	43.85	37.7	3.176	2.115	23.335	0
324	Wheat, soft white	340	12.58	10.69	1.99	75.36	12.7	0.368	0.227	0.837	0
325	Wheat, soft red winter	331	12.51	10.35	1.56	74.24	12.5	0.289	0.178	0.656	0
326	Safflower seed kernels, dried (Seeds,)	517	12.47	16.18	38.45	34.29		3.682	4.848	28.223	0
327	Spinach, raw	23	12.43	2.86	0.39	3.63	2.2	0.063	0.010	0.165	0				9
328	Sesame seeds, whole, dried (Seeds,)	573	12.38	17.73	49.67	23.45	11.8	6.957	18.759	21.773	0
329	Irishmoss, raw (Seaweed,)	49	12.33	1.51	0.16	12.29	1.3	0.033	0.015	0.055	0
330	Seaweed, irishmoss, raw	49	12.33	1.51	0.16	12.29	1.3	0.033	0.015	0.055	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
331	Waxgourd, (chinese preserving melon), raw	13	12.31	0.40	0.20	3.00	2.9	0.016	0.037	0.087	0
332	Rye	338	12.24	10.34	1.63	75.86	15.1	0.197	0.208	0.767	0
333	Tomatillos, raw	32	12.00	0.96	1.02	5.84	1.9	0.139	0.155	0.417	0
334	Millet, cooked	119	11.80	3.51	1.00	23.67	1.3	0.172	0.184	0.508	0
335	Apricots, raw	48	11.67	1.40	0.39	11.12	2.0	0.027	0.170	0.077	0				18
336	Millet, raw	378	11.66	11.02	4.22	72.85	8.5	0.723	0.773	2.134	0
337	Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	11.43	0.40	0.20	3.04	1.0	0.016	0.037	0.088	0
338	Barley, pearled, raw	352	11.26	9.91	1.16	77.72	15.6	0.244	0.149	0.560	0
339	Mushrooms, shiitake, cooked, without salt	56	11.14	1.56	0.22	14.39	2.1	0.050	0.070	0.034	0
340	Butterbur, (fuki), raw	14	11.14	0.39	0.04	3.61					0
341	Peppers, hungarian, raw	29	11.03	0.80	0.41	6.68		0.046	0.024	0.240	0
342	Breadnuttree seeds, raw (Seeds,)	217	11.00	5.97	0.99	46.28		0.267	0.126	0.527	0
343	Onions, raw	40	11.00	1.10	0.10	9.34	1.7	0.042	0.013	0.017	0				15
344	Jerusalem-artichokes, raw	73	10.96	2.00	0.01	17.44	1.6	0.000	0.004	0.001	0
345	Cashew nuts, dry roasted, without salt added (Nuts,)	574	10.67	15.31	46.35	32.69	3.0	9.157	27.317	7.836	0				158
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
346	Kumquats, raw	71	10.59	1.88	0.86	15.90	6.5	0.103	0.154	0.171	0
347	Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt	31	10.45	0.81	0.20	7.62	1.0	0.027	0.003	0.111	0
348	Feijoa, raw	49	10.12	1.24	0.78	10.63					0
349	Currants, red and white, raw	56	10.00	1.40	0.20	13.80	4.3	0.017	0.028	0.088	0
350	Onions, sweet, raw	32	10.00	0.80	0.08	7.55	0.9				0
351	Savory, ground (Spices,)	272	9.90	6.73	5.91	68.73	45.7	3.260			0				31
352	Cantaloupe, raw (Melon,)	34	9.88	0.84	0.19	8.16	0.9	0.051	0.003	0.081	0				10
353	Leeks, (bulb and lower leaf-portion), raw	61	9.84	1.50	0.30	14.15	1.8	0.040	0.004	0.166	0
354	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	27	9.78	0.66	0.26	6.46	1.4	0.062	0.022	0.126	0
355	Bay leaf (Spices,)	313	9.73	7.61	8.36	74.97	26.3	2.280	1.640	2.290	0
356	Pitanga, (surinam-cherry), raw	33	9.70	0.80	0.40	7.49					0
357	Nectarines, raw	44	9.64	1.06	0.32	10.55	1.7	0.025	0.088	0.113	0
358	Rose-apples, raw	25	9.6	0.60	0.30	5.70					0
359	Lotus root, cooked, boiled, drained, without salt	66	9.58	1.58	0.07	16.02	3.1	0.021	0.014	0.014	0
360	Hazelnuts or filberts (1) (Nuts,)	628	9.52	14.95	60.75	16.70	9.7	4.464	45.652	7.920	0	1	6	89	96
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
361	Burdock root, cooked, boiled, drained, without salt	88	9.50	2.09	0.14	21.15	1.8	0.023	0.035	0.055	0
362	Ginkgo nuts, raw (Nuts,)	182	9.49	4.32	1.68	37.60		0.319	0.619	0.618	0
363	Eggplant, cooked, boiled, drained, without salt	35	9.49	0.83	0.23	8.73	2.25	0.044	0.020	0.093	0
364	Peaches, raw	39	9.33	0.91	0.25	9.54	1.5	0.019	0.067	0.086	0				10
365	Limes, raw	30	9.33	0.70	0.20	10.54	2.8	0.022	0.019	0.055	0
366	Walnuts, english (1) (Nuts,)	654	9.31	15.23	65.21	13.71	6.7	6.126	8.933	47.174	0	1	7	64	72
367	Hazelnuts or filberts, dry roasted, without salt added (Nuts,)	646	9.31	15.03	62.40	17.60	9.4	4.511	46.608	8.463	0	1	6	103	110
368	Rice, brown, long-grain, cooked	111	9.30	2.58	0.90	22.96	1.8	0.180	0.327	0.323	0
369	Allspice, ground ( Spices,)	263	9.26	6.09	8.69	72.12	21.6	2.550	0.660	2.360	0				61
370	Raspberries, raw	52	9.23	1.20	0.65	11.94	6.5	0.019	0.064	0.375	0
371	Ginger root, raw	80	9.10	1.82	0.75	17.77	2.0	0.203	0.154	0.154	0				15
372	Passion-fruit, (granadilla), purple, raw	97	9.07	2.20	0.70	23.38	10.4	0.059	0.086	0.411	0
373	Carrots, raw	41	9.07	0.93	0.24	9.58	2.8	0.037	0.014	0.117	0
374	Squash, winter, butternut, cooked, baked, without salt	40	9.00	0.90	0.09	10.49	1.97	0.019	0.007	0.038	0
375	Cherimoya, raw	74	8.92	1.65	0.62	17.70	2.3				0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
376	Currants, european black, raw	63	8.89	1.40	0.41	15.38		0.034	0.058	0.179	0
377	Squash, winter, butternut, raw	45	8.89	1.00	0.10	11.69	2.0	0.021	0.007	0.042	0
378	Turmeric, ground (Spices,)	354	8.85	7.83	9.88	64.93	21.1	3.120	1.660	2.180	0				82
379	Sugar-apples, (sweetsop), raw	94	8.77	2.06	0.29	23.64	4.4	0.048	0.114	0.040	0
380	Sugar-apples, (sweetsop), raw	94	8.77	2.06	0.29	23.64	4.4	0.048	0.114	0.040	0
381	Yellow pond lily, Wocas, dried seeds (Pacific Northwest Indians)	361	8.75	7.90	1.07	80.02	19.2	0.147	0.196	0.316	0
382	Brazilnuts, dried, unblanched (Nuts,)	656	8.73	14.32	66.43	12.27	7.5	15.137	24.548	20.577	0
383	Longans, raw	60	8.73	1.31	0.10	15.14	1.1				0
384	Abiyuch, raw	69	8.70	1.50	0.10	17.60	5.3	0.014
385	Carrots, cooked, boiled, drained, without salt	35	8.69	0.76	0.18	8.22	3.0	0.030	0.006	0.089	0
386	Burdock root, raw	72	8.50	1.53	0.15	17.34	3.3	0.025	0.037	0.059	0
387	Strawberries, raw	32	8.38	0.67	0.30	7.68	2.0	0.015	0.043	0.155	0				12
388	Seaweed, agar, raw	26	8.31	0.54	0.03	6.75	0.5	0.006	0.003	0.010	0
389	Rice, brown, medium	112	8.29	2.32	0.83	23.51	1.8	0.165	0.300	0.296	0
390	Rowal, raw	111	8.29	2.30	2.00	23.90	6.2	0.245
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
391	Rice, white, long-grain, regular, cooked	130	8.28	2.69	0.28	28.17	0.4	0.077	0.088	0.076	0
392	Squash, winter, spaghetti, raw	31	8.26	0.64	0.57	6.91		0.117	0.042	0.239	0
393	Pine nuts, dried (1) (Nuts,)	673	8.14	13.69	68.37	13.08	3.7	4.899	18.764	34.071	0
394	Watermelon, raw	30	8.13	0.61	0.15	7.55	0.4	0.016	0.037	0.050	0				2
395	Pomegranates, raw (1)	83	8.05	1.67	1.17	18.70	4.0	0.120	0.093	0.079	0	0	1	4
396	Mountain yam, hawaii, raw	67	8.00	1.34	0.10	16.31		0.022	0.004	0.045	0
397	Blueberries, wild, raw (Alaska Native)	61	8.00	1.22	0.76	12.31	2.6
398	Squash, winter, acorn, cooked, baked, without salt	56	8.00	1.12	0.14	14.58	4.4	0.029	0.010	0.059	0
399	Cranberries, wild, bush, raw (Alaska Native)	55	8.00	1.10	0.20	12.30	6.7
400	Cherries, sour, red, raw	50	8.00	1.00	0.30	12.18	1.6	0.068	0.082	0.090	0
401	Gooseberries, raw	44	8.00	0.88	0.58	10.18	4.3	0.038	0.051	0.317	0
402	Squash, winter, acorn, raw	40	8.00	0.80	0.10	10.42	1.5	0.021	0.007	0.042	0
403	Pummelo, raw (1)	38	8.00	0.76	0.04	9.62	1.0				0
404	Squash, Indian, raw (Navajo)	26	8.00	0.52	0.20	5.64
405	Roselle, raw	49	7.84	0.96	0.64	11.31					0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
406	Hickorynuts, dried (Nuts,)	657	7.74	12.72	64.37	18.25	6.4	7.038	32.611	21.886	0
407	Chicory roots, raw	73	7.67	1.40	0.20	17.51		0.048	0.004	0.087	0
408	Yambean (jicama), raw	38	7.58	0.72	0.09	8.82	4.9	0.021	0.005	0.043	0
409	Chestnuts, chinese, boiled and steamed (Nuts,)	153	7.53	2.88	0.76	33.64		0.112	0.399	0.197	0
410	Chokecherries, raw, pitted (Northern Plains Indians)	162	7.51	3.04	1.69	33.62	20.0
411	Chestnuts, chinese, raw (Nuts,)	224	7.50	4.20	1.11	49.07		0.164	0.581	0.288	0
412	Kiwi fruit, (chinese gooseberries), fresh, raw	61	7.48	1.14	0.52	14.66	3.0	0.029	0.047	0.287	0
413	Parsnips, cooked, boiled, drained, without salt	71	7.44	1.32	0.30	17.01	3.6	0.050	0.112	0.047	0
414	Avocados, raw, Florida	120	7.43	2.23	10.06	7.82	5.6	1.960	5.513	1.676	0
415	Oranges, raw, navels	49	7.43	0.91	0.15	12.54	2.2	0.017	0.030	0.031	0				24
416	Cloves, ground (Spices,)	323	7.41	5.98	20.07	61.21	34.2	5.438	1.471	7.088	0				256
417	Pine nuts, pinyon, dried (Nuts,)	629	7.36	11.57	60.98	19.30	10.7	9.377	22.942	25.668	0
418	Barley, pearled, cooked	123	7.35	2.26	0.44	28.22	3.8	0.093	0.057	0.214	0
419	Rice, white, medium-grain, cooked	130	7.32	2.38	0.21	28.59	0.3	0.057	0.065	0.056	0
420	Carrots, baby, raw	35	7.31	0.64	0.13	8.24	2.9	0.023	0.007	0.065	0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
421	Raspberries, wild (Northern Plains Indians)	62	7.23	1.12	0.28	13.85	7.5
422	Clementines, raw	47	7.23	0.85	0.15	12.02	1.7
423	Prickly pears, raw	41	7.12	0.73	0.51	9.57	3.6	0.067	0.075	0.213	0
424	Custard-apple, (bullock's-heart), raw	101	6.73	1.70	0.60	25.20	2.4	0.231			0
425	Cherries, sweet, raw	63	6.73	1.06	0.20	16.01	2.1	0.038	0.047	0.052	0				12
426	Cinnamon, ground (Spices,)	247	6.46	3.99	1.24	80.59	53.1	0.345	0.246	0.068	0				26
427	Parsnips, raw	75	6.40	1.20	0.30	17.99	4.9	0.050	0.112	0.047	0
428	Acorns, raw (Nuts,)	387	6.36	6.15	23.86	40.75		3.102	15.109	4.596	0
429	Sapotes, (marmalade plum), raw	134	6.33	2.12	0.60	33.76	2.6				0
430	Papayas, raw	39	6.26	0.61	0.14	9.81	1.8	0.043	0.038	0.031	0
431	Jackfruit, raw	94	6.13	1.47	0.30	24.01	1.6	0.063	0.044	0.086	0
432	Chestnuts, european, boiled and steamed (Nuts,)	131	6.11	2.00	1.38	27.76		0.260	0.476	0.545	0
433	Tangerines, (mandarin oranges), raw	53	6.11	0.81	0.31	13.34	1.8	0.039	0.060	0.065	0
434	Plums, raw	46	6.09	0.70	0.28	11.42	1.4	0.017	0.134	0.044	0
435	Jujube, raw	79	6.08	1.20	0.20	20.23					0
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
436	Soursop, raw	66	6.06	1.00	0.30	16.84	3.3	0.051	0.090	0.069	0
437	Pilinuts-canarytree, dried (Nuts,)	719	6.01	10.80	79.55	3.98		31.184	37.229	7.605	0
438	Honeydew, raw (Melon,)	36	6.00	0.54	0.14	9.09	0.8	0.038	0.003	0.059	0
439	Rosemary, dried (Spices,)	331	5.90	4.88	15.22	64.06	42.6	7.371	3.014	2.339	0				58
440	Milk, human, mature, fluid	70	5.89	1.03	4.38	6.89	0.0	2.009	1.658	0.497	14
441	Chestnuts, japanese, boiled and steamed (Nuts,)	56	5.86	0.82	0.19	12.64		0.028	0.101	0.050	0
442	Chestnuts, japanese, raw (Nuts,)	154	5.84	2.25	0.53	34.91		0.078	0.278	0.138	0
443	Currants, zante, dried	283	5.77	4.08	0.27	74.08	6.8	0.028	0.047	0.180	0
444	Mace, ground (Spices,)	475	5.65	6.71	32.38	50.50	20.2	9.510	11.170	4.390	0				73
445	Pinon Nuts, roasted (Navajo)	541	5.48	7.41	34.08	51.06	43.4	3.210	15.570	14.420
446	Oheloberries, raw	28	5.43	0.38	0.22	6.84					0
447	Grapefruit, raw, pink and red, California and Arizona	37	5.41	0.50	0.10	9.69		0.014	0.013	0.024	0
448	Taro, raw	112	5.36	1.50	0.20	26.46	4.1	0.041	0.016	0.083	0				19
449	Pecans, dry roasted, without salt added (Nuts,)	710	5.35	9.50	74.27	13.55	9.4	6.283	43.957	20.572	0	2	4	78	85
450	Pecans (1)	691	5.31	9.17	71.97	13.86	9.6	6.180	40.801	21.614	0	3	5	89	102
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
451	Yam, raw	118	5.19	1.53	0.17	27.88	4.1	0.037	0.006	0.076	0				10
452	Blueberries, raw	57	5.19	0.74	0.33	14.49	2.4	0.028	0.047	0.146	0
453	Litchis, raw	66	5.03	0.83	0.44	16.53	1.3	0.099	0.120	0.132	0
454	Acerola, (west indian cherry), raw	32	5.00	0.40	0.30	7.69	1.1	0.068	0.082	0.090	0
455	Bananas, raw	89	4.90	1.09	0.33	22.84	2.6	0.112	0.032	0.073	0				16
456	Pineapple, raw, traditional varieties (1)	45	4.89	0.55	0.13	11.82
457	Java-plum, (jambolan), raw	60	4.80	0.72	0.23	15.56					0
458	Olives, ripe, canned (jumbo-super colossal)	81	4.79	0.97	6.87	5.61	2.5	0.909	5.071	0.586	0
459	Pears, asian, raw	42	4.76	0.50	0.23	10.65	3.6	0.012	0.049	0.055	0
460	Tamarinds, raw	239	4.69	2.80	0.60	62.50	5.1	0.272	0.181	0.059	0
461	Avocados, raw, California	167	4.69	1.96	15.41	8.64	6.8	2.126	9.799	1.816	0	2	5	76
462	Chestnuts, european, raw, unpeeled (Nuts,)	213	4.54	2.42	2.26	45.54	8.1	0.425	0.780	0.894	0				22
463	Raisins, golden seedless	302	4.49	3.39	0.46	79.52	4.0	0.151	0.019	0.135	0
464	Nutmeg, ground (Spices,)	525	4.45	5.84	36.31	49.29	20.8	25.940	3.220	0.350	0				62
465	Macadamia nuts, raw (1) (Nuts,)	718	4.41	7.91	75.77	13.82	8.6	12.061	58.877	1.502	0	0	8	108	116
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
466	Coconut cream, raw (liquid expressed from grated meat) (Nuts,)	330	4.40	3.63	34.68	6.65	2.2	30.753	1.475	0.379	0
467	Macadamia nuts, dry roasted, without salt added (Nuts,)	718	4.34	7.79	76.08	13.38	8.0	11.947	59.275	1.498	0	0	7	107	114
468	Beechnuts, dried (Nuts,)	576	4.31	6.20	50.00	33.50		5.719	21.892	20.089	0
469	Plantains, raw	122	4.26	1.30	0.37	31.89	2.3	0.143	0.032	0.069	0
470	Grapes, red or green (European type, such as Thompson seedless), raw	69	4.17	0.72	0.16	18.10	0.9	0.054	0.007	0.048	0				4
471	Breadfruit, raw	103	4.16	1.07	0.23	27.12	4.9	0.048	0.034	0.066	0
472	Pineapple, raw, extra sweet variety (1)	51	4.16	0.53	0.11	13.50	1.4
473	Raisins, seedless	299	4.11	3.07	0.46	79.18	3.7	0.58	0.051	0.037	0
474	Figs, raw	74	4.05	0.75	0.30	19.18	2.9	0.060	0.066	0.144	0				31
475	Durian, raw or frozen	147	4.00	1.47	5.33	27.09	3.8				0
476	Coconut milk, raw (liquid expressed from grated meat and water) (Nuts,)	230	3.98	2.29	23.84	5.54	2.2	21.140	1.014	0.261	0				1
477	Mammy-apple, (mamey), raw	51	3.92	0.50	0.50	12.50	3.0	0.136	0.205	0.079	0
478	Coconut meat, raw (1) (Nuts,)	354	3.76	3.33	33.49	15.23	9.0	29.698	1.425	0.366	0				47
479	Grapes, american type (slip skin), raw	67	3.76	0.63	0.35	17.15	0.9	0.114	0.014	0.102	0
480	Loquats, raw	47	3.66	0.43	0.20	12.14	1.7	0.040	0.008	0.091	0				2
	Food	Energy kcal	Protein %	Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg
481	Plums, dried (prunes), uncooked	240	3.63	2.18	0.38	63.88	7.1	0.088	0.053	0.062	0
482	Elderberries, raw	73	3.62	0.66	0.50	18.40	7.0	0.023	0.080	0.247	0
483	Dates, deglet noor	282	3.48	2.45	0.39	75.03	8.0	0.032	0.036	0.019	0
484	Raisins, seeded	296	3.41	2.52	0.54	78.47	6.8	0.178	0.022	0.159	0
485	Cranberries, raw	46	3.39	0.39	0.13	12.2	4.6	0.011	0.018	0.055	0
486	Guavas, strawberry, raw	69	3.36	0.58	0.60	17.36	5.4	0.172	0.055	0.253	0
487	Persimmons, japanese, raw	70	3.31	0.58	0.19	18.59	3.6	0.020	0.037	0.043	0				4
488	Carissa, (natal-plum), raw	62	3.23	0.50	1.30	13.63					0
489	Mangos, raw	65	3.14	0.51	0.27	17.00	1.8	0.066	0.101	0.051	0
490	Quinces, raw	57	2.81	0.40	0.10	15.30	1.9	0.010	0.036	0.050
491	Pears, raw	58	2.62	0.38	0.12	15.46	3.1	0.006	0.026	0.029	0				8
492	Dates, medjool	277	2.61	1.81	0.15	74.97	6.7
493	Persimmons, native, raw	127	2.52	0.80	0.40	33.50					0
494	Sapodilla, raw	83	2.12	0.44	1.10	19.96	5.3	0.194	0.521	0.011	0
495	Crabapples, raw	76	2.11	0.40	0.30	19.95		0.048	0.012	0.088	0
496	Tapioca, pearl, dry	358	0.21	0.19	0.02	88.69	0.9	0.005	0.005	0.003	0
	Food	Energy kcal		Protein g	Total lipid (fat) g	Carbohydrate, by difference g	Fiber, total dietary g	Fatty acids, total saturated g	Fatty acids, total monounsaturated g	Fatty acids, total polyunsaturated g	Cholesterol mg	Stigmasterol mg	Campesterol mg	Beta-sitosterol mg	Phytoserols mg

**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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