The Ultimate Nutrition Tables!

Riboflavin

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


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

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


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

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

1

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

liquids (Beans,)

71

4.07

0.29

13.33

3.6

0.029

134

0.532

0.095

0.062

16

0

 

 

0.00

0

 

2

Paprika (Spices,)

289

14.76

12.95

55.74

37.4

0.645

1.743

15.320

1.780

4.020

106

0

51.5

7.1

0.00

0

 

3

Tarragon, dried (Spices,)

295

22.77

7.24

50.22

7.4

0.251

1.339

8.950

 

2.410

274

0

 

 

0.00

0

 

4

Almonds (1,2) (Nuts,)

575

21.22

49.42

21.67

12.2

0.211

1.014

3.385

0.469

0.143

50

0

52.1

0.5

0.00

0

 

5

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

204

28.62

8.23

1.92

0.0

0.277

0.949

2.192

1.154

0.185

92

0

 

 

11.54

479

 

6

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0.050

0.940

3.200

 

 

 

 

 

 

 

 

 

7

Pepper, red or cayenne

318

12.01

17.27

56.63

27.2

0.328

0.919

8.701

 

2.450

106

0

51.5

 

0.00

0

 

8

Caribou, cooked, roasted (Game meat,)

167

29.77

4.42

0.00

0.0

0.250

0.900

5.790

2.680

0.320

5

0

122.6

16.1

6.64

109

 

9

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

597

22.09

52.83

19.29

11.8

0.074

0.859

3.850

0.229

0.126

33

0

52.1

 

0.00

0

 

10

Bear, cooked, simmered (Game meat,)

259

32.42

13.39

0.00

0.0

0.100

0.820

3.350

 

0.290

6

0

122.3

16.1

2.47

98

 

11

Chili powder (Spices,)

314

12.26

16.76

54.66

34.2

0.349

0.794

7.893

 

3.670

100

0

66.5

2.7

0.00

0

 

12

Egg, quail, whole, fresh, raw

158

13.05

11.09

0.41

0.0

0.130

0.790

0.150

1.761

0.150

66

0

263.4

 

1.58

844

 

13

Roe, mixed species, raw (Fish,)

143

22.32

6.42

1.50

0.0

0.240

0.740

1.800

1.000

0.160

80

0

335.4

 

10.00

374

 

14

Muskrat, cooked, roasted (Game meat,)

234

30.09

11.74

0.00

0.0

0.080

0.710

7.190

0.930

0.470

11

0

 

 

8.30

121

 

15

Chervil, dried (Spices,)

237

23.20

3.9

49.10

11.3

0.380

0.680

5.400

 

0.930

274

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

16

Horseradish-tree leafy tips, raw

64

9.40

1.40

8.28

2.0

0.257

0.660

2.220

0.125

1.200

40

0

 

 

0.00

0

 

17

Caviar, black and red, granular (Fish,)

252

24.60

17.9

4.00

0.0

0.190

0.620

0.120

3.500

0.320

50

0

490.9

 

20.00

588

 

18

Goat, cooked, roasted (Game meat,)

143

27.10

3.03

0.00

0.0

0.090

0.610

3.950

 

0.000

5

0

106.4

14.0

1.19

75

 

19

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0.180

0.600

6.710

 

 

 

 

 

 

 

112

 

20

Oregano, dried (Spices,)

265

9.00

4.28

68.92

42.5

0.177

0.528

4.640

0.921

1.044

237

0

32.3

9.8

0.00

0

 

21

Raccoon, cooked, roasted (Game meat,)

255

29.20

14.50

0.00

0.0

0.590

0.520

4.680

 

0.470

11

0

115.4

15.2

8.30

97

 

22

Egg, whole, cooked, hard-boiled

155

12.58

10.61

1.12

0.0

0.066

0.513

0.064

1.398

0.121

44

0

225.3

0.6

1.11

424

 

23

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

salt

60

5.27

0.93

11.15

2.0

0.222

0.509

1.995

0.102

0.929

23

0

21.0

 

0.00

0

 

24

Mushrooms, brown, Italian, or Crimini, raw

 

27

2.50

0.10

4.12

0.6

0.095

0.490

3.800

1.500

0.110

14

0

22.1

11.1

0.10

0

 

25

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

182

25.44

8.13

0.00

0.0

0.275

0.487

10.077

1.920

0.944

29

0

 

 

3.05

71

 

26

Mushrooms, portabella, grilled

 

26

2.50

0.20

5.07

1.5

0.077

0.480

4.500

1.500

0.100

22

0

21.2

6.1

0.05

0

 

27

Egg, whole, raw, fresh

143

12.58

9.94

0.77

0.0

0.069

0.478

0.070

1.438

0.143

47

0

251.1

0.6

1.29

423

 

28

Mushrooms, portabella, grilled

 

35

4.27

0.75

4.91

2.2

0.083

0.471

5.950

1.600

0.074

19

0

32.8

11.5

0.00

0

 

29

Duck, domesticated, meat only, cooked, roasted

201

23.48

11.20

0.00

0.0

0.260

0.470

5.100

1.500

0.250

10

0

65.0

8.4

0.40

89

 

30

Egg, turkey, whole, fresh, raw

171

13.68

11.88

1.15

0.0

0.110

0.470

0.024

1.889

0.131

71

0

 

 

1.69

933

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

31

Irishmoss, raw (Seaweed,)

49

1.51

0.16

12.29

1.3

0.015

0.466

0.593

0.176

0.069

182

0

12.9

 

0.00

0

 

32

Seaweed, irishmoss, raw

49

1.51

0.16

12.29

1.3

0.015

0.466

0.593

0.176

0.069

182

0

12.9

 

0.00

0

 

33

Taro leaves, raw

42

4.98

0.74

6.70

3.7

0.209

0.456

1.513

0.084

0.146

126

0

12.8

 

0.00

0

 

34

Mace, ground (Spices,)

475

6.71

32.38

50.50

20.2

0.312

0.448

1.350

 

0.160

76

0

 

 

0.00

0

 

35

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

cooked, broiled (Game meat,)

171

28.05

5.65

0.00

0.0

0.227

0.447

5.570

1.345

0.557

18

0

 

 

2.83

86

 

36

Seaweed, laver, raw

35

5.81

0.28

5.11

0.3

0.098

0.446

1.470

0.521

0.159

146

0

10.4

 

0.00

0

 

37

Lambsquarters, raw

 

43

4.20

0.80

7.30

4.0

0.160

0.440

1.200

0.092

0.274

30

0

 

 

0.00

0

 

38

Rosemary, dried (Spices,)

331

4.88

15.22

64.06

42.6

0.514

0.428

1.000

 

1.740

307

0

 

 

0.00

0

 

39

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

148

25.55

1.95

5.13

0.0

0.150

0.426

3.354

0.680

0.110

29

0

 

 

98.89

67

 

40

Buckwheat

343

13.25

3.40

71.50

10.0

0.101

0.425

7.020

1.233

0.210

30

0

 

 

0.00

0

 

41

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

318

12.14

4.60

58.26

 

0.191

0.423

16.825

0.997

0.778

95

0

 

 

0.00

0

 

42

Bay leaf (Spices,)

313

7.61

8.36

74.97

26.3

0.009

0.421

2.005

 

1.740

180

0

 

 

0.00

0

 

43

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

1.163

0.415

2.284

4.030

1.170

160

0

 

 

0.00

0

 

44

Blueberries, wild, raw (Alaska Native)

61

1.22

0.76

12.31

2.6

0.067

0.414

0.597

0.265

0.026

33

0

 

 

0.00

 

 

45

Egg, duck, whole, fresh, raw

185

12.81

13.77

1.45

0.0

0.156

0.404

0.200

1.862

0.250

80

0

263.4

 

5.40

884

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

46

Whitefish, eggs (Alaska Native) (Fish,)

104

14.66

2.88

4.89

0.0

0.088

0.403

0.956

1.060

0.159

53

0

247.5

8.2

56.40

439

 

47

Mushrooms, white, raw

22

3.09

0.34

3.28

1.0

0.081

0.402

3.607

1.497

0.104

16

0

17.3

9.4

0.04

0

 

48

Thyme, dried (Spices,)

276

9.11

7.43

63.94

37.0

0.513

0.399

4.940

 

0.550

274

0

43.6

 

0.00

0

 

49

Goose, domesticated, meat only, cooked, roasted

238

28.97

12.67

0.00

0.0

0.092

0.390

4.081

1.834

0.470

12

0

 

 

0.49

96

 

50

Egg, goose, whole, fresh, raw

185

13.87

13.27

1.35

0.0

0.147

0.382

0.189

1.759

0.236

76

0

263.4

 

5.10

852

 

51

Mustard seed, yellow

469

24.94

28.76

34.94

14.7

0.543

0.381

7.890

 

0.430

76

0

122.7

1.9

0.00

0

 

52

Caraway seed (Spices,)

333

19.77

14.59

49.9

38.0

0.383

0.379

3.606

 

0.360

10

0

24.7

 

0.00

0

 

53

Beechnuts, dried (Nuts,)

576

6.20

50.00

33.50

 

0.304

0.371

0.877

0.925

0.684

113

0

 

 

0.00

0

 

54

Opossum, cooked, roasted (Game meat,)

221

30.20

10.20

0.00

0.0

0.100

0.370

8.430

 

0.470

10

0

116.5

15.3

8.30

129

 

55

Fenugreek seed (Spices,)

323

23.00

6.41

58.35

24.6

0.322

0.366

1.640

 

0.600

57

0

 

 

0.00

0

 

56

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

30

5.30

0.69

3.29

 

0.181

0.362

1.110

0.063

0.803

128

0

 

 

0.00

0

 

57

Sunflower seed kernels, dried (Seeds,)

584

20.78

51.46

20.00

8.6

1.480

0.355

8.335

1.130

1.345

227

0

55.1

35.4

0.00

0

 

58

Milk, sheep, fluid

 

108

5.98

7.00

5.36

0.0

0.065

0.355

0.417

0.407

0.060

7

0

 

 

0.71

27

 

59

Seaweed, spirulina, raw

26

5.92

0.39

2.42

 

0.222

0.342

1.196

0.325

0.034

9

0

 

 

0.00

0

 

60

Moose, cooked, roasted (Game meat,)

134

29.27

0.97

0.00

0.0

0.050

0.340

5.260

 

0.370

4

0

115.4

15.2

6.31

78

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

61

Sage, ground (Spices,)

315

10.63

12.75

60.73

40.3

0.754

0.336

5.720

 

2.690

274

0

43.6

 

0.00

0

 

62

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

0

 

63

Broadbeans (fava beans), mature seeds, raw

341

26.12

1.53

58.29

25.0

0.555

0.333

2.832

0.976

0.366

423

0

95.8

 

0.00

0

 

64

Yellow, mature seeds, raw (Beans,)

345

22.00

2.60

60.70

25.1

0.690

0.330

2.430

0.734

0.442

389

0

 

 

0.00

0

 

65

Cumin seed (Spices,)

375

17.81

22.27

44.24

10.5

0.628

0.327

4.579

 

0.435

10

0

24.7

 

0.00

0

 

66

Goose, domesticated, meat and skin, cooked, roasted

 

305

25.16

21.92

0.00

0.0

0.077

0.323

4.168

1.530

0.370

2

0

66.5

9.2

0.41

91

 

67

Quinoa, uncooked

368

14.12

6.07

64.16

7.0

0.360

0.318

1.520

0.772

0.487

184

0

70.2

630.4

0.00

0

 

68

Marjoram, dried (Spices,)

271

12.66

7.04

60.56

40.3

0.289

0.316

4.120

 

1.190

274

0

43.6

 

0.00

0

 

69

Beaver, cooked, roasted (Game meat,)

212

34.85

6.96

0.00

0.0

0.050

0.310

2.200

0.930

0.470

11

0

129.9

17.1

8.30

117

 

70

Breadfruit seeds, raw (Seeds,)

191

7.40

5.59

29.24

5.2

0.482

0.301

0.438

0.877

0.320

53

0

 

 

0.00

0

 

71

Dill weed, fresh

43

3.46

1.12

7.02

2.1

0.058

0.296

1.570

0.397

0.185

150

0

 

 

0.00

0

 

72

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

238

26.36

13.89

0.00

0.0

0.611

0.290

6.047

0.844

0.542

2

0

80.1

3.0

0.70

88

 

73

Millet, raw

378

11.02

4.22

72.85

8.5

0.421

0.290

4.720

0.848

0.384

85

0

 

 

0.00

0

 

74

Anise seed ( Spices,)

 

337

17.60

15.9

50.02

14.6

0.340

0.290

3.060

0.797

0.650

10

0

 

 

0.00

0

 

75

Celery seed (Spices,)

392

18.07

25.27

41.35

11.8

0.340

0.290

3.060

0.890

10

0

 

24.7

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

76

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.239

0.290

2.130

 

 

0

0

 

 

0.00

0

 

77

Fava, in pod, raw (Beans,)

88

7.92

0.73

17.63

 

0.133

0.290

2.249

0.225

0.104

148

0

 

 

0.00

0

 

78

Squirrel, cooked, roasted (Game meat,)

173

30.77

4.69

0.00

0.0

0.060

0.290

4.640

0.930

0.370

9

0

122.9

16.2

6.51

121

 

79

Dill seed (Spices,)

305

15.98

14.54

55.17

21.1

0.418

0.284

2.807

 

0.250

10

0

 

 

0.00

0

 

80

Curry powder Ê(Spices,)

 

325

12.66

13.81

58.15

33.2

0.253

0.281

3.467

 

1.150

154

0

64.2

28.8

0.00

0

 

81

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

without salt

33

4.83

0.58

4.72

 

0.362

0.273

3.024

0.381

0.093

47

0

 

 

0.00

0

 

82

Buckwheat groats, roasted, dry

346

11.73

2.71

74.95

10.3

0.224

0.271

5.135

1.233

0.353

42

0

54.2

2.6

0.00

0

 

83

Duck, domesticated, meat and skin, cooked, roasted

337

18.99

28.35

0.00

0.0

0.174

0.269

4.825

1.098

0.180

6

0

50.4

7

0.30

84

 

84

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

0.115

0.267

1.460

 

1.010

93

0

 

 

0.00

0

 

85

Cloves, ground (Spices,)

323

5.98

20.07

61.21

34.2

0.115

0.267

1.458

 

0.590

93

0

37.4

1.4

0.00

0

 

86

Peppermint, fresh

70

3.75

0.94

14.89

8.0

0.082

0.266

1.706

0.338

0.129

114

0

 

 

0.00

0

 

87

Wild rice, raw

357

14.73

1.08

74.90

6.2

0.115

0.262

6.733

1.074

0.391

95

0

35.0

 

0.00

0

 

88

Mustard seed, ground (Spices,)

508

26.08

36.24

28.09

12.2

0.805

0.261

4.733

0.810

0.397

162

0

122.7

1.9

0.00

0

 

89

Dandelion greens, raw

45

2.70

0.70

9.20

3.5

0.190

0.260

0.806

0.084

0.251

27

0

35.3

 

0.00

0

 

90

Anchovy, european, raw (Fish,)

131

20.35

4.84

0.00

0.0

0.055

0.256

14.024

0.645

0.143

6

0

 

 

0.62

60

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

91

Cottonseed kernels, roasted (glandless) (Seeds,)

506

32.59

36.29

21.90

5.5

0.750

0.255

3.000

0.456

0.782

233

0

 

 

0.00

0

 

92

Mungo beans, mature seeds, raw

 

341

25.21

1.64

58.99

18.3

0.273

0.254

1.447

0.906

0.281

216

0

 

 

0.00

0

 

93

Rye

338

10.34

1.63

75.86

15.1

0.316

0.251

4.270

1.456

0.294

38

0

30.4

146.1

0.00

0

 

94

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

131

26.83

1.80

0.00

0.0

0.030

0.250

6.290

0.170

0.460

9

0

 

 

1.75

61

 

95

Sesame seeds, whole, dried (Seeds,)

573

17.73

49.67

23.45

11.8

0.791

0.247

4.515

0.050

0.790

97

0

25.6

 

0.00

0

 

96

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

238

23.77

15.13

0.00

0.0

0.130

0.247

5.570

1.140

0.375

15

0

 

 

2.28

83

 

97

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

582

19.33

49.80

24.07

11.1

0.106

0.246

7.042

7.042

0.804

237

0

55.1

 

0.00

0

 

98

Mushrooms, Maitake, Raw

 

37

1.94

0.19

6.81

2.7

0.146

0.242

6.585

0.270

0.056

29

0

 

 

0.00

0

 

99

Pepper, black (Spices,)

255

10.95

3.26

64.81

26.5

0.109

0.240

1.142

 

0.340

10

0

11.3

8.9

0.00

0

 

100

Great northern, mature seeds, raw (Beans,)

339

21.86

1.14

62.37

20.2

0.653

0.237

1.955

1.098

0.447

482

0

 

 

0.00

0

 

101

Yardlong beans, mature seeds, raw

347

24.33

1.31

61.91

11.0

0.887

0.235

2.158

1.556

0.371

658

0

 

 

0.00

0

 

102

Mung beans, mature seeds, raw

 

347

23.86

1.15

62.62

16.3

0.621

0.233

2.251

1.910

0.382

625

0

97.9

 

0.00

0

 

103

Turmeric, ground (Spices,)

354

7.83

9.88

64.93

21.1

0.152

0.233

5.140

 

1.800

39

0

49.2

9.7

0.00

0

 

104

Mollusks, oyster, Pacific, raw

81

9.45

2.30

4.95

0.00

0.067

0.233

2.010

0.500

0.050

10

0

 

 

16.00

0

 

105

Seaweed, wakame, raw

45

3.03

0.64

9.14

0.5

0.060

0.230

1.600

0.697

0.002

196

0

13.9

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

106

Pine nuts, dried (1) (Nuts,)

673

13.69

68.37

13.08

3.7

0.364

0.227

4.387

0.313

0.094

34

0

55.8

0.4

0.00

0

 

107

Pine nuts, pinyon, dried (Nuts,)

629

11.57

60.98

19.30

10.7

1.243

0.223

4.370

0.210

0.111

58

0

 

 

0.00

0

 

108

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

0.212

0.222

1.630

0.791

0.116

7

 

 

 

 

 

 

109

French, mature seeds, raw (Beans,)

343

18.81

2.02

64.11

25.2

0.535

0.221

2.083

0.789

0.401

399

0

 

 

0.00

0

 

110

Lupins, mature seeds, raw

371

36.17

9.74

40.38

 

0.640

0.220

2.190

0.750

0.357

355

0

 

 

0.00

0

 

111

Adzuki, mature seeds, raw (Beans,)

329

19.87

0.53

62.90

12.7

0.455

0.220

2.630

1.471

0.351

622

0

 

 

0.00

0

 

112

Lotus root, raw

74

2.60

0.10

17.23

4.9

0.160

0.220

0.400

0.377

0.258

13

0

 

 

0.00

0

 

113

Beet greens, raw

22

2.20

0.13

4.33

3.7

0.100

0.220

0.400

0.250

0.106

15

0

0.4

 

0.00

0

 

114

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

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

291

26.42

19.71

0.00

0.0

0.090

0.220

3.720

0.360

0.340

7

0

100.6

 

2.47

87

 

115

Peas, split, mature seeds, raw

341

24.55

1.16

60.37

25.5

0.726

0.215

2.889

1.758

0.174

274

0

95.5

 

0.00

0

 

116

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

335

23.03

1.23

60.05

24.7

0.747

0.213

1.455

0.748

0.309

604

0

 

 

0.00

0

 

117

Clam, mixed species, raw (Mollusks,)

74

12.77

0.97

2.57

0.0

0.080

0.213

1.765

0.362

0.060

16

0

65.0

 

49.44

34

 

118

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

364

19.30

6.04

60.65

17.4

0.477

0.212

1.541

1.588

0.535

557

0

95.2

 

0.00

0

 

119

Lentils, raw

353

25.80

1.06

60.08

30.5

0.873

0.211

2.605

2.140

0.540

479

0

96.4

 

0.00

0

 

120

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

197

29.06

8.05

0.00

0.0

0.090

0.210

8.430

0.930

0.470

11

0

 

 

8.30

82

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

121

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

0.020

0.210

4.980

 

 

 

 

 

 

0.00

0

 

122

Small white, mature seeds, raw (Beans,)

336

21.11

1.18

62.25

24.9

0.743

0.207

1.342

0.729

0.439

386

0

 

 

0.00

0

 

123

Durian, raw or frozen

147

1.47

5.33

27.09

3.8

0.374

0.200

1.074

0.230

0.316

36

 

 

 

0.00

0

 

124

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

574

15.31

46.35

32.69

3.0

0.200

0.200

1.400

1.217

0.256

69

0

61.0

 

0.00

0

 

125

Amaranth, uncooked

371

13.56

7.02

65.25

6.7

0.116

0.200

0.923

1.457

0.591

82

0

69.8

67.6

0.00

0

 

126

Black, mature seeds, raw (Beans,)

341

21.60

1.42

62.36

15.2

0.900

0.193

1.955

0.899

0.286

444

0

66.4

 

0.00

0

 

127

Butterfish, cooked, dry heat (Fish,)

187

22.15

10.28

0.00

0.0

0.146

0.192

5.769

0.865

0.346

17

0

 

 

1.83

83

 

128

Raisins, golden seedless

302

3.39

0.46

79.52

4.0

0.008

0.191

1.142

0.140

0.323

3

0

11.1

 

0.00

0

 

129

Spinach, raw

23

2.86

0.39

3.63

2.2

0.078

0.189

0.724

0.065

0.195

194

0

19.3

102.6

0.00

0

 

130

Pigeon peas (red gram), mature seeds, raw

343

21.70

1.49

62.78

15.0

0.643

0.187

2.965

1.266

0.283

456

0

 

 

0.00

0

 

131

Plums, dried (prunes), uncooked

240

2.18

0.38

63.88

7.1

0.051

0.186

1.882

0.422

0.205

4

0

10.1

0.4

0.00

0

 

132

Milk, whole, 3.25% milkfat

60

3.22

3.25

4.52

0.0

0.044

0.183

0.107

0.362

0.036

5

0

14.3

0.6

0.44

10

 

133

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0.198

0.182

1.102

 

0.230

 

 

 

 

0.00

0

 

134

Raisins, seeded

296

2.52

0.54

78.47

6.8

0.112

0.182

1.114

0.045

0.188

3

0

 

 

0.00

0

 

135

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0.062

0.182

5.443

0.943

0.460

7

0

82.5

6.0

0.37

76

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

136

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

273

25.38

18.21

0.00

0.0

0.051

0.181

4.537

0.682

0.336

11

0

77.8

10.1

2.90

82

 

137

Chestnuts, chinese, raw (Nuts,)

224

4.20

1.11

49.07

 

0.160

0.180

0.800

0.555

0.410

68

0

 

 

0.00

0

 

138

Kamut, uncooked

 

337

14.70

2.20

70.38

9.1

0.591

0.178

6.350

0.905

0.255

 

 

25.8

113.0

 

 

 

139

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

208

28.10

9.73

0.00

0.0

0.057

0.177

5.086

0.858

0.410

7

0

69.8

5.9

0.35

82

 

140

Dandelion greens, cooked, boiled, drained, without salt

33

2.00

0.60

6.40

2.9

0.130

0.175

0.514

0.057

0.160

13

0

25.0

 

0.00

0

 

141

Spearmint, fresh (1)

44

3.29

0.73

8.41

6.8

0.078

0.175

0.948

0.250

0.158

105

0

 

 

0.00

0

 

142

Chokecherries, raw, pitted (Northern Plains Indians)

162

3.04

1.69

33.62

20.0

0.034

0.173

0.628

0.398

0.198

2

 

10.7

0.4

 

 

 

143

Burbot, cooked, dry heat (Fish,)

115

24.76

1.04

0.00

0.0

0.429

0.172

1.973

0.173

0.346

1

0

 

 

0.92

77

 

144

Pigeonpeas, immature seeds, raw

136

7.20

1.64

23.88

5.1

0.400

0.170

2.200

0.680

0.068

173

0

45.8

 

0.00

0

 

145

Mushrooms, shiitake, cooked, without salt

56

1.56

0.22

14.39

2.1

0.037

0.170

1.500

3.594

0.159

21

0

36.8

 

0.00

0

 

146

Chestnuts, european, raw, unpeeled (Nuts,)

213

2.42

2.26

45.54

8.1

0.238

0.168

1.179

0.509

0.376

62

0

 

 

0.00

0

 

147

Chestnuts, japanese, raw (Nuts,)

154

2.25

0.53

34.91

 

0.344

0.163

1.500

0.206

0.283

47

0

 

 

0.00

0

 

148

Macadamia nuts, raw (1) (Nuts,)

718

7.91

75.77

13.82

8.6

1.195

0.162

2.473

0.758

0.275

11

0

 

 

0.00

0

 

149

Mushrooms, enoki, raw

 

44

2.56

0.32

7.68

2.7

0.179

0.162

5.903

1.067

0.081

52

0

47.7

1.4

0.00

0

 

150

Coriander (cilantro) leaves, raw

23

2.13

0.52

3.67

2.8

0.067

0.162

1.114

0.570

0.149

62

0

12.8

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

151

Flaxseed (Seeds,)

534

18.29

42.16

28.88

27.3

1.644

0.161

3.080

0.985

0.473

87

0

78.7

3.1

0.00

0

 

152

Milk, producer, fluid, 3.7% milkfat

64

3.28

3.66

4.65

0.0

0.038

0.161

0.084

0.313

0.042

5

0

 

 

0.36

14

 

153

Pistachio nuts, raw (1) (Nuts,)

557

20.61

44.44

27.97

10.3

0.870

0.160

1.300

0.520

1.700

51

0

 

 

0.00

0

 

154

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

571

21.35

45.97

27.65

10.3

0.840

0.158

1.425

0.513

1.274

50

0

71.4

0.8

0.00

0

 

155

Amaranth leaves, raw

23

2.46

0.33

4.02

 

0.027

0.158

0.658

0.064

0.192

85

0

 

 

0.00

0

 

156

Peas, mature seeds, sprouted, raw

124

8.80

0.68

27.11

 

0.225

0.155

3.088

1.029

0.265

144

0

 

 

0.00

0

 

157

Wheat, sprouted

198

7.49

1.27

42.53

1.1

0.225

0.155

3.087

0.947

0.265

38

0

 

 

0.00

0

 

158

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

231

25.72

13.38

0.00

0.0

0.044

0.154

10.045

0.865

0.462

35

0

 

 

2.87

85

 

159

Pumpkin and squash seed kernels, dried (Seeds,)

559

30.23

49.05

10.71

6.0

0.273

0.153

4.987

0.750

0.143

58

0

63.0

 

0.00

0

 

160

Tamarinds, raw

239

2.80

0.60

62.50

5.1

0.428

0.152

1.938

0.143

0.066

14

0

8.6

 

0.00

0

 

161

Walnuts, english (1) (Nuts,)

654

15.23

65.21

13.71

6.7

0.341

0.150

1.125

0.570

0.537

98

0

39.2

0.3

0.00

0

 

162

Butterfish, raw (Fish,)

146

17.28

8.02

0.00

0.0

0.120

0.150

4.500

0.750

0.300

15

0

 

 

1.90

65

 

163

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

574

29.84

49.05

14.71

6.5

0.070

0.150

4.430

0.570

0.100

57

0

63.0

1.5

0.00

0

 

164

Borage, raw

21

1.80

0.70

3.06

 

0.060

0.150

0.900

0.041

0.084

13

0

 

 

0.00

0

 

165

Seaweed, kelp, raw

43

1.68

0.56

9.57

1.3

0.050

0.150

0.470

0.642

0.002

180

0

12.8

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

166

Butternuts, dried (Nuts,)

612

24.90

56.98

12.05

4.7

0.383

0.148

1.045

0.633

0.560

66

0

 

 

0.00

0

 

167

White, mature seeds, raw (Beans,)

333

23.36

0.85

60.27

15.2

0.437

0.146

0.479

0.732

0.318

388

0

66.2

 

0.00

0

 

168

Watermelon seed kernels, dried (Seeds,)

557

28.33

47.37

15.31

 

0.190

0.145

3.550

0.346

0.089

58

0

 

 

0.00

0

 

169

Cowpeas (blackeyes), immature seeds, raw

90

2.95

0.35

18.83

5.0

0.110

0.145

1.450

0.151

0.067

168

0

 

 

0.00

0

 

170

Avocados, raw, California

167

1.96

15.41

8.64

6.8

0.075

0.143

1.912

1.463

0.287

89

0

14.2

0.7

0.00

0

 

171

Currants, zante, dried

283

4.08

0.27

74.08

6.8

0.160

0.142

1.615

0.045

0.296

10

0

10.6

 

0.00

0

 

172

Squash, summer, all varieties, raw

16

1.21

0.18

3.35

1.1

0.048

0.142

0.487

0.155

0.218

29

0

6.7

 

0.00

0

 

173

Burbot, raw (Fish,)

90

19.31

0.81

0.00

0.0

0.372

0.141

1.620

0.150

0.300

1

0

 

 

0.80

60

 

174

Asparagus, raw

20

2.20

0.12

3.88

2.1

0.143

0.141

0.978

0.274

0.091

52

0

16.0

0.6

0.00

0

 

175

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

160

28.30

4.38

0.00

0.0

0.310

0.140

4.210

 

0.418

6

0

117.4

15.4

0.70

77

 

176

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

139

23.45

4.30

0.00

0.0

0.075

0.140

7.950

0.810

0.568

13

0

72.0

 

5.00

55

 

177

Longans, raw

60

1.31

0.10

15.14

1.1

0.031

0.140

0.300

 

 

 

 

 

 

0.00

0

 

178

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

0.010

0.140

1.000

 

 

 

 

 

 

 

 

 

179

Oats

389

16.89

6.90

66.27

10.6

0.763

0.139

0.961

1.349

0.119

56

0

 

 

0.00

0

 

180

Milk, goat, fluid

69

3.56

4.14

4.45

0.0

0.048

0.138

0.277

0.310

0.046

1

0

16.0

 

0.07

11

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

181

Hyacinth beans, mature seeds, raw

344

23.90

1.39

60.76

 

1.130

0.136

1.610

1.237

0.155

23

0

 

 

0.00

0

 

182

Pumpkin leaves, cooked, boiled, drained, without salt

21

2.72

0.22

3.39

2.7

0.068

0.136

0.850

0.042

0.196

25

0

21.0

 

0.00

0

 

183

Peanuts, all types, raw

5.67

25.80

49.24

16.13

8.5

0.640

0.135

12.066

1.767

0.348

240

0

52.5

0.6

0.00

0

 

184

Milk, indian buffalo, fluid

97

3.75

6.89

5.18

0.0

0.052

0.135

0.091

0.192

0.023

6

0

 

 

0.36

19

 

185

Triticale

336

13.05

2.09

72.13

 

0.416

0.134

1.430

1.323

0.138

73

0

 

 

0.00

0

 

186

Hickorynuts, dried (Nuts,)

657

12.72

64.37

18.25

6.4

0.867

0.131

0.907

1.746

0.192

40

0

 

 

0.00

0

 

187

Pecans (1)

691

9.17

71.97

13.86

9.6

0.660

0.130

1.167

0.863

0.210

22

0

40.5

0.7

0.00

0

 

188

Kale, raw

50

3.30

0.70

10.01

2.0

0.110

0.130

1.000

0.091

0.271

29

0

 

 

0.00

0

 

189

Walnuts, black, dried (Nuts,)

618

24.06

59.00

9.91

6.8

0.057

0.130

0.470

1.660

0.583

31

0

32.1

0.5

0.00

0

 

190

Collards, raw

30

2.45

0.42

5.69

3.6

0.054

0.130

0.742

0.267

0.165

166

0

23.20

0.4

0.00

0

 

191

Passion-fruit, (granadilla), purple, raw

97

2.20

0.70

23.38

10.4

0.000

0.130

1.500

 

0.100

14

0

7.6

 

0.00

0

 

192

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

147

10.62

5.84

14.94

 

0.295

0.129

0.830

0.156

0.047

10

0

 

 

0.00

0

 

193

Broccoli raab, raw

22

3.17

0.49

2.85

2.7

0.162

0.129

1.221

0.322

0.171

83

 

18.3

0.3

 

 

 

194

Lentils, sprouted, raw

106

8.96

0.55

22.14

 

0.228

0.128

1.128

0.578

0.190

100

0

 

 

0.00

0

 

195

Pumpkin leaves, raw

19

3.15

0.40

2.33

 

0.094

0.128

0.920

0.042

0.207

36

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

196

Alfalfa seeds, sprouted, raw

23

3.99

0.69

2.10

1.9

0.076

0.126

0.481

0.563

0.034

36

0

14.4

0.4

0.00

0

 

197

Raisins, seedless

299

3.07

0.46

79.18

3.7

0.106

0.125

0.799

0.095

0.174

5

0

11.1

0.3

0.00

0

 

198

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

646

15.03

62.40

17.60

9.4

0.338

0.123

2.050

0.923

0.620

88

0

 

 

0.00

0

 

199

Chestnuts, chinese, boiled and steamed (Nuts,)

153

2.88

0.76

33.64

 

0.110

0.123

0.548

0.381

0.281

46

0

 

 

0.00

0

 

200

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0.100

0.120

4.840

 

0.330

 

 

 

 

 

68

 

201

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

74

9.60

1.93

4.47

 

0.100

0.120

1.800

 

 

 

 

 

 

 

40

 

202

Cherimoya, raw

74

1.65

0.62

17.70

2.3

0.091

0.119

0.574

0.237

0.212

18

0

 

 

0.00

0

 

203

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

roasted

197

29.80

7.78

0.00

0.0

0.066

0.119

12.710

0.936

0.560

4

0

72.8

6.2

0.32

84

 

204

Broccoli, flower clusters, raw

28

2.98

0.35

5.24

 

0.065

0.119

0.638

0.535

0.159

71

0

 

 

0.00

0

 

205

Broccoli, leaves, raw

28

2.98

0.35

5.24

 

0.065

0.119

0.638

0.535

0.159

71

0

 

 

0.00

0

 

206

Acorns, raw (Nuts,)

387

6.15

23.86

40.75

 

0.112

0.118

1.827

0.715

0.528

87

0

 

 

0.00

0

 

207

Barley, pearled, raw

352

9.91

1.16

77.72

15.6

0.191

0.114

4.604

0.282

0.260

23

0

37.8

 

0.00

0

 

208

Wasabi, root, raw

109

4.80

0.63

23.54

7.8

0.131

0.114

0.743

0.203

0.274

18

0

 

 

0.00

0

 

209

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

165

31.02

3.57

0.00

0.0

0.070

0.114

13.712

0.965

0.600

4

0

85.3

6.2

0.34

85

 

210

Hazelnuts or filberts (1) (Nuts,)

628

14.95

60.75

16.70

9.7

0.643

0.113

1.800

0.918

0.563

113

0

45.6

0.4

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

211

Spelt, uncooked

338

14.57

2.43

70.19

10.7

0.364

0.113

6.843

1.068

0.230

45

0

 

 

0.00

0

 

212

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.110

0.113

0.883

0.226

0.200

14

0

 

 

0.00

0

 

213

Sugar-apples, (sweetsop), raw

94

2.06

0.29

23.64

4.4

0.110

0.113

0.883

0.226

0.200

14

0

 

 

0.00

0

 

214

Purslane, raw

16

1.30

0.10

 

 

0.047

0.112

0.480

0.036

0.073

12

0

12.8

 

0.00

0

 

215

Garlic, raw

149

6.36

0.50

33.06

2.1

0.200

0.110

0.700

0.596

1.235

3

0

23.2

 

0.00

0

 

216

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0.107

0.110

0.412

 

0.123

42

0

 

 

0.00

0

 

217

Mustard greens, raw

26

2.7

0.20

4.90

3.3

0.080

0.110

0.800

0.210

0.180

187

0

0.4

 

0.00

0

 

218

Pumpkin, raw

26

1.00

0.10

6.50

0.5

0.050

0.110

0.600

0.298

0.061

16

0

8.2

 

0.00

0

 

219

Waxgourd, (chinese preserving melon), raw

13

0.40

0.20

3.00

2.9

0.040

0.110

0.400

0.133

0.035

5

0

 

 

0.00

0

 

220

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

0.030

0.110

0.400

 

0.108

14

0

 

 

0.00

0

 

221

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

710

9.50

74.27

13.55

9.4

0.450

0.107

1.167

0.703

0.187

16

0

 

 

0.00

0

 

222

Wheat, soft white

340

10.69

1.99

75.36

12.7

0.410

0.107

4.766

0.850

0.378

41

0

 

 

0.00

0

 

223

Lentils, pink, raw

345

24.95

2.17

59.15

10.8

0.510

0.106

1.495

0.348

0.403

204

0

 

 

0.00

0

 

224

Collards, cooked, boiled, drained, without salt

26

2.11

0.36

4.91

2.8

0.040

0.106

0.575

0.218

0.128

93

0

31.8

0.1

0.00

0

 

225

Snap, green, raw (Beans,)

31

1.82

0.12

7.13

3.4

0.084

0.105

0.752

0.094

0.074

37

0

15.3

0.1

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

226

Small white, mature seeds, raw (Beans,)

31

1.82

0.12

7.14

3.4

0.084

0.105

0.752

0.094

0.074

37

0

 

 

0.00

0

 

227

Chestnuts, european, boiled and steamed (Nuts,)

131

2.00

1.38

27.76

 

0.148

0.104

0.731

0.316

0.233

38

0

 

 

0.00

0

 

228

Lima beans, immature seeds, raw

113

6.84

0.86

20.17

4.9

0.217

0.103

1.474

0.247

0.204

34

0

40.0

 

0.00

0

 

229

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

144

9.16

1.08

25.27

10.4

0.187

0.103

0.708

0.229

0.129

81

0

 

 

0.00

0

 

230

Radish seeds, sprouted, raw

43

3.81

2.53

3.60

 

0.102

0.103

2.853

0.733

0.285

95

0

 

 

0.00

0

 

231

Cauliflower, green, raw

31

2.95

0.30

6.09

3.2

0.080

0.102

0.734

0.696

0.222

57

0

57.1

 

0.00

0

 

232

Mulberries, raw

43

1.44

0.39

9.80

1.7

0.029

0.101

0.620

 

0.050

6

0

12.3

 

0.00

0

 

233

Poppy seed (Spices,)

525

17.99

41.56

28.13

19.5

0.854

0.100

0.896

0.324

0.247

82

0

8.8

0.9

0.00

0

 

234

Winged beans, immature seeds, raw

49

6.95

0.87

4.31

 

0.140

0.100

0.900

0.059

0.113

66

0

 

 

0.00

0

 

235

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0.130

0.100

4.600

 

0.380

 

 

 

 

3.00

52

 

236

Cisco, raw (Fish,)

98

18.99

1.91

0.00

0.0

0.088

0.100

2.510

0.750

0.300

15

0

 

 

1.00

50

 

237

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

101

1.70

0.60

25.20

2.4

0.080

0.100

0.500

0.135

0.221

 

 

 

 

0.00

0

 

238

Turnip greens, raw

32

1.50

0.30

7.13

3.2

0.070

0.100

0.600

0.380

0.263

194

0

 

 

0.00

0

 

239

Chicory greens, raw

23

1.70

0.30

4.70

4.0

0.060

0.100

0.500

1.159

0.105

110

0

12.8

 

0.00

0

 

240

Peanuts, all types, dry-roasted, without salt

585

23.68

49.66

21.51

8.0

0.438

0.098

13.525

1.395

0.256

145

0

55.3

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

241

Parsley, raw

36

2.97

0.79

6.33

3.3

0.086

0.098

1.313

0.400

0.090

152

0

12.8

 

0.00

0

 

242

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

150

22.92

5.82

0.00

0.0

0.152

0.097

5.770

1.065

0.346

19

0

 

 

6.30

69

 

243

Bluefish, cooked, dry heat (Fish,)

159

25.69

5.44

0.00

0.0

0.067

0.097

7.247

0.955

0.464

2

0

 

 

6.22

76

 

244

Wheat, soft red winter

331

10.35

1.56

74.24

12.5

0.394

0.096

4.800

0.850

0.272

41

0

 

 

0.00

0

 

245

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

salt

123

6.81

0.32

23.64

5.3

0.140

0.096

1.040

0.257

0.193

26

0

44.1

 

0.00

0

 

246

Mollusks, oyster, eastern, wild, raw

68

7.05

2.46

3.91

0.0

0.100

0.095

1.380

0.185

0.062

10

0

65.0

 

19.46

53

 

247

Squash, summer, zucchini, includes skin, raw

17

1.21

0.32

3.11

1.0

0.045

0.094

0.451

0.204

0.163

24

0

9.5

 

0.00

0

 

248

Pilinuts-canarytree, dried (Nuts,)

719

10.80

79.55

3.98

 

0.913

0.093

0.519

0.479

0.115

60

0

 

 

0.00

0

 

249

Mustard spinach, (tendergreen), raw

22

2.20

0.30

3.90

2.8

0.068

0.093

0.678

0.178

0.153

159

0

 

 

0.00

0

 

250

Mothbeans, mature seeds, raw

343

22.94

1.61

61.52

 

0.562

0.091

2.800

1.535

0.366

649

0

 

 

0.00

0

 

251

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

140

26.69

2.94

0.00

0.0

0.069

0.091

7.123

0.380

0.397

14

0

 

 

1.37

41

 

252

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

631

20.45

61.21

11.73

11.6

0.699

0.090

5.800

0.290

0.400

115

0

25.6

0.4

0.00

0

 

253

Ginkgo nuts, raw (Nuts,)

182

4.32

1.68

37.60

 

0.220

0.090

6.000

0.160

0.328

54

0

 

 

0.00

0

 

254

Brussels sprouts, raw

43

3.38

0.30

8.95

3.8

0.139

0.090

0.745

0.309

0.219

61

0

19.1

0.8

0.00

0

 

255

Peppers, hot chili, green, raw

40

2.00

0.20

9.46

1.5

0.090

0.090

0.950

0.061

0.278

23

0

11.1

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

256

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

146

24.18

4.73

0.00

0.0

0.087

0.090

1.522

0.865

0.138

17

0

 

 

2.31

87

 

257

Chard, swiss, raw

19

1.80

0.20

3.74

1.6

0.040

0.090

0.400

0.172

0.099

14

0

18.0

0.3

0.00

0

 

258

Kumquats, raw

71

1.88

0.86

15.90

6.5

0.037

0.090

0.429

0.208

0.036

17

0

8.4

 

0.00

0

 

259

Tomatoes, red, ripe, raw, year round average

18

0.88

0.20

3.92

1.2

0.037

0.09

0.594

0.089

0.080

15

0

6.7

0.1

0.00

0

 

260

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

salt

110

7.60

0.40

19.65

5.4

0.097

0.089

0.711

0.157

0.072

104

0

30.6

 

0.00

0

 

261

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

salt

110

7.60

0.40

19.65

5.4

0.097

0.089

0.711

0.157

0.072

104

0

30.6

 

0.00

0

 

262

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

718

7.79

76.08

13.38

8.0

0.710

0.087

2.274

0.603

0.359

10

0

44.6

0.3

0.00

0

 

263

Wild rice, cooked

101

3.99

0.34

21.34

1.8

0.052

0.087

1.287

0.154

0.135

26

0

10.2

 

0.00

0

 

264

Peppers, hot chili, red, raw

40

1.87

0.44

8.81

1.5

0.072

0.086

1.244

0.201

0.506

23

0

10.9

 

0.00

0

 

265

Arugula, raw

25

2.58

0.66

3.65

1.6

0.044

0.086

0.305

0.437

0.073

97

0

15.3

0.1

0.00

0

 

266

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

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

20

1.88

0.08

4.13

2.1

0.034

0.086

0.360

0.163

0.085

9

0

28.7

0.1

0.00

0

 

267

Peppers, sweet, red, raw

31

0.99

0.30

6.03

2.1

0.054

0.085

0.979

0.317

0.291

46

0

5.6

0.1

0.00

0

 

268

Millet, cooked

119

3.51

1.00

23.67

1.3

00.106

0.082

1.330

0.171

0.108

19

0

11.2

 

0.00

0

 

269

Sesbania flower, raw

27

1.28

0.04

6.73

 

0.083

0.081

0.430

 

 

102

0

 

 

0.00

0

 

270

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

72

8.25

1.90

4.80

0.0

0.085

0.080

1.675

0.225

0.096

18

0

 

 

27.80

49

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

271

Lettuce, green leaf, raw

 

15

1.36

0.15

2.79

1.3

0.070

0.080

0.375

0.134

0.090

38

0

13.4

0.2

0.00

0

 

272

Bluefish, raw (Fish,)

124

20.04

4.24

0.00

0.0

0.058

0.080

5.950

0.828

0.402

2

0

 

 

5.39

59

 

273

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

32

1.83

0.19

7.34

2.6

0.055

0.080

0.525

0.075

0.061

64

0

5.7

 

0.00

0

 

274

Swamp cabbage, cooked, boiled, drained, without salt

20

2.08

0.24

3.71

1.9

0.050

0.080

0.500

0.126

0.081

35

0

 

 

0.00

0

 

275

Raspberries, wild (Northern Plains Indians)

62

1.12

0.28

13.85

7.5

0.018

0.080

1.030

0.300

0.104

5

 

9.5

0.5

 

 

 

276

Lettuce, red leaf, raw

16

1.33

0.22

2.26

0.9

0.064

0.077

0.321

0.144

0.100

36

 

11.8

0.2

 

 

 

277

Basil, fresh

23

3.15

0.64

2.65

1.6

0.034

0.076

0.902

0.209

0.155

68

0

11.4

0.4

0.00

0

 

278

Endive, raw

17

1.25

0.20

3.35

3.1

0.080

0.075

0.400

0.900

0.020

142

0

16.8

 

0.00

0

 

279

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

0.042

0.075

0.690

 

 

59

0

 

 

0.00

0

 

280

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

114

18.86

3.69

0.00

0.0

0.075

0.074

1.250

0.750

0.120

15

0

 

 

2.00

68

 

281

Horseradish-tree, pods, raw

37

2.10

0.20

8.53

3.2

0.053

0.074

0.620

0.794

0.120

44

0

 

 

 

0

 

282

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

149

25.56

4.42

0.00

0.0

0.196

0.073

8.526

0.865

0.231

5

0

 

 

3.46

67

 

283

Arrowhead, raw

99

5.33

0.29

20.23

 

0.170

0.073

1.650

0.599

0.260

14

0

 

 

0.00

0

 

284

Bananas, raw

89

1.09

0.33

22.84

2.6

0.031

0.073

0.665

0.334

0.367

20

0

9.8

0.1

0.00

0

 

285

Catfish, channel, wild, raw (Fish,)

95

16.38

2.82

0.00

0.0

0.210

0.072

1.907

0.765

0.116

10

0

 

 

2.23

58

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

286

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

38

5.31

0.66

3.21

 

0.086

0.072

0.652

0.041

0.082

35

0

 

 

0.00

0

 

287

Turnip greens, cooked, boiled, drained, without salt

20

1.14

0.23

4.36

3.5

0.045

0.072

0.411

0.274

0.180

118

0

0.3

 

0.00

0

 

288

Bamboo shoots, raw

27

2.60

0.30

5.20

2.2

0.150

0.070

0.600

0.161

0.240

7

0

0.0

 

0.00

0

 

289

Carp, cooked, dry heat (Fish,)

162

22.86

7.17

0.00

0.0

0.140

0.070

2.100

0.870

0.219

17

0

 

 

1.47

84

 

290

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

seedless), raw

69

0.72

0.16

18.10

0.9

0.069

0.070

0.188

0.050

0.086

2

0

5.6

0.1

0.00

0

 

291

Kale, cooked, boiled, drained, without salt

28

1.90

0.40

5.63

2.0

0.053

0.070

0.500

0.049

0.138

13

0

0.4

0.3

0.00

0

 

292

Cabbage, chinese (pak-choi), raw

13

1.50

0.20

2.18

1.0

0.040

0.070

0.500

0.088

0.194

66

0

6.4

0.3

0.00

0

 

293

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

12

1.40

0.06

2.14

0.8

0.030

0.070

0.220

0.143

0.032

10

0

7.8

 

0.00

0

 

294

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

361

7.90

1.07

80.02

19.2

0.030

0.070

4.190

1.300

0.957

5

0

 

 

0.00

0

 

295

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

without salt (Beans,)

136

9.34

0.46

24.46

10.0

0.210

0.069

0.515

0.240

0.081

207

0

 

 

0.00

0

 

296

Cabbage, red, raw

31

1.43

0.16

7.37

2.1

0.064

0.069

0.418

0.147

0.209

18

0

17.1

0.1

0.00

0

 

297

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

105

18.47

2.85

0.00

0.0

0.227

0.067

2.385

0.910

0.106

10

0

 

 

2.90

72

 

298

Lettuce, cos or romaine, raw

17

1.23

0.30

3.29

2.1

0.072

0.067

0.313

0.142

0.074

136

0

9.9

0.1

0.00

0

 

299

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

140

8.23

0.62

26.05

10.5

0.237

0.066

0.649

0.266

0.138

140

0

44.7

0.1

0.00

 

 

300

Artichokes, (globe or french), raw

47

3.27

0.15

10.51

5.4

0.072

0.066

1.046

0.338

0.116

68

0

34.4

0.2

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

301

Dates, deglet noor

282

2.45

0.39

75.03

8.0

0.052

0.066

1.274

0.589

0.165

19

0

6.3

0.4

0.00

0

 

302

Litchis, raw

66

0.83

0.44

16.53

1.3

0.011

0.065

0.603

 

0.100

14

0

7.1

 

0.00

0

 

303

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

118

8.29

0.45

21.09

3.8

0.212

0.064

0.551

0.398

0.095

146

0

 

 

0.00

0

 

304

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

128

7.52

0.10

24.77

7.3

0.115

0.064

0.717

0.430

0.096

121

0

 

 

0.00

0

 

305

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

149

9.06

0.49

27.91

5.3

0.257

0.063

0.570

0.299

0.175

168

0

36.9

 

0.00

0

 

306

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

cooked, boiled, without salt

164

8.86

2.59

27.42

7.6

0.116

0.063

0.526

0.286

0.139

172

0

42.8

 

0.00

0

 

307

Allspice, ground ( Spices,)

263

6.09

8.69

72.12

21.6

0.101

0.063

2.860

 

0.210

36

0

 

 

0.00

0

 

308

Mustard greens, cooked, boiled, drained, without salt

15

2.26

0.24

2.10

2.0

0.041

0.063

0.433

0.120

0.098

73

0

0.3

0.2

0.00

0

 

309

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

salt

 

12

1.56

0.16

1.78

1.0

0.032

0.063

0.428

0.079

0.166

41

0

12.1

0.2

0.00

0

 

310

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

143

9.01

0.65

26.22

9.0

0.193

0.062

0.318

0.210

0.229

172

0

35.3

0.1

0.00

0

 

311

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

129

7.05

0.76

24.02

9.4

0.130

0.062

0.546

0.222

0.105

75

0

 

 

0.00

0

 

312

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

0.083

0.062

2.063

0.135

0.115

16

0

13.4

 

0.00

0

 

313

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

 

13

1.35

0.22

2.23

1.1

0.057

0.062

0.357

0.150

0.082

73

0

8.4

0.1

0.00

0

 

314

Okra, raw

31

2.00

0.10

7.03

3.2

0.200

0.060

1.000

0.245

0.215

88

0

12.3

 

0.00

0

 

315

Corn, sweet, white, raw

86

3.22

1.18

19.02

2.7

0.200

0.060

1.700

0.760

0.055

46

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

316

Jerusalem-artichokes, raw

73

2.00

0.01

17.44

1.6

0.200

0.060

1.300

0.397

0.077

13

0

30.0

 

0.00

0

 

317

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

29

1.51

0.09

6.94

2.6

0.071

0.060

0.382

0.154

0.225

24

0

21.4

0.1

0.00

0

 

318

Kale, scotch, raw

42

2.80

0.60

8.32

1.7

0.070

0.060

1.300

0.076

0.227

28

0

 

 

0.00

0

 

319

Elderberries, raw

73

0.66

0.50

18.40

7.0

0.070

0.060

0.500

0.140

0.230

6

0

 

 

0.00

0

 

320

Cauliflower, raw

25

1.92

0.28

4.97

2.0

0.050

0.060

0.507

0.667

0.184

57

0

44.3

 

0.00

0

 

321

Dates, medjool

277

1.81

0.15

74.97

6.7

0.050

0.060

1.610

0.805

0.249

15

0

9.9

0.4

 

 

 

322

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

0.040

0.060

0.200

 

 

 

 

 

 

0.00

0

 

323

Acerola, (west indian cherry), raw

32

0.40

0.30

7.69

1.1

0.020

0.060

0.400

0.309

0.009

14

0

 

 

0.00

0

 

324

Pimento, canned

23

1.10

0.30

5.10

1.9

0.017

0.060

0.615

0.010

0.215

6

0

6.3

 

0.00

0

 

325

Prickly pears, raw

41

0.73

0.51

9.57

3.6

0.014

0.060

0.460

 

0.060

6

0

 

 

0.00

0

 

326

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

132

8.86

0.54

23.71

 

0.244

0.059

0.505

0.242

0.069

149

0

 

 

0.00

0

 

327

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

142

8.97

0.64

25.81

10.4

0.236

0.059

0.272

0.251

0.127

137

0

 

 

0.00

0

 

328

Great northern, mature seeds, cooked, boiled, without

salt (Beans,)

118

8.33

0.45

21.09

7.0

0.158

0.059

0.681

0.266

0.117

102

0

 

 

0.00

0

 

329

Arrowroot, raw

65

4.24

0.20

13.39

1.3

0.143

0.059

1.693

0.292

0.266

338

0

 

 

0.00

0

 

330

Chestnuts, japanese, boiled and steamed (Nuts,)

56

0.82

0.19

12.64

 

0.125

0.059

0.543

0.075

0.102

17

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

331

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

without salt (Beans,)

22

1.86

0.32

4.10

 

0.067

0.059

0.725

0.235

0.054

29

0

 

 

0.00

0

 

332

Cashew nuts, raw (1) (Nuts,)

553

18.22

43.85

30.19

3.3

0.423

0.058

1.062

0.864

0.417

25

0

 

 

0.00

0

 

333

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

salt (Beans,)

127

8.67

0.50

22.80

6.4

0.160

0.058

0.578

0.220

0.120

130

0

30.5

0.1

0.00

0

 

334

Carrots, raw

41

0.93

0.24

9.58

2.8

0.066

0.058

0.983

0.273

0.138

19

0

8.8

0.4

0.00

0

 

335

Burdock root, cooked, boiled, drained, without salt

88

2.09

0.14

21.15

1.8

0.039

0.058

0.320

0.353

0.279

20

0

14.3

0.2

0.00

0

 

336

Nutmeg, ground (Spices,)

525

5.84

36.31

49.29

20.8

0.346

0.057

1.299

 

0.160

76

0

8.8

 

0.00

0

 

337

Peppers, jalapeno, raw

30

1.35

00.62

5.90

2.80

0.144

0.057

1.117

0.228

0.508

47

0

7.5

 

0.00

0

 

338

Grapes, american type (slip skin), raw

 

67

0.63

0.35

17.15

0.9

0.092

0.057

0.300

0.024

0.110

4

0

5.6

 

0.00

0

 

339

Mangos, raw

 

65

0.51

0.27

17.00

1.8

0.058

0.057

0.584

0.160

0.134

14

0

7.6

 

0.00

0

 

340

Coconut water (liquid from coconuts) (Nuts,)

19

0.72

0.20

3.71

1.1

0.030

0.057

0.080

0.043

0.032

3

0

1.1

 

0.00

0

 

341

Celery, raw

16

0.69

0.17

2.97

1.6

0.021

0.057

0.320

0.246

0.074

36

0

6.1

0.1

0.00

0

 

342

Corn, sweet, yellow, raw

86

3.27

1.35

18.70

2.0

0.155

0.055

1.770

0.717

0.093

42

0

23.0

 

0.00

0

 

343

Okra, cooked, boiled, drained, without salt

22

1.87

0.21

4.51

2.5

0.132

0.055

0.871

0.213

0.187

46

0

9.3

 

0.00

0

 

344

Carp, raw (Fish,)

127

17.83

5.60

0.00

0.0

0.115

0.055

1.640

0.750

0.190

15

0

65.0

 

1.53

66

 

345

Peppers, hungarian, raw

29

0.80

0.41

6.68

 

0.079

0.055

1.092

0.205

0.517

53

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

346

Breadnuttree seeds, raw Ê(Seeds,)

217

5.97

0.99

46.28

 

0.055

0.055

0.880

1.103

0.403

66

0

 

 

0.00

0

 

347

Pepper, banana, raw

27

1.66

0.45

5.35

3.4

0.081

0.054

1.242

0.265

0.357

29

0

7.4

 

0.00

0

 

348

Plantains, raw

122

1.30

0.37

31.89

2.3

0.052

0.054

0.686

0.260

0.299

22

0

13.5

 

0.00

0

 

349

Shellie, canned, solids and liquids (Beans,)

30

1.76

0.19

6.19

3.4

0.032

0.054

0.205

0.133

0.049

18

0

13.2

 

0.00

0

 

350

Soybeans, mature seeds, sprouted, cooked, steamed

81

8.47

4.45

6.53

0.8

0.205

0.053

1.092

0.743

0.105

80

0

41.2

 

0.00

0

 

351

Pomegranates, raw (1)

83

1.67

1.17

18.70

4.0

0.067

0.053

0.293

0.377

0.075

38

0

7.6

 

0.00

0

 

352

Avocados, raw, Florida

120

2.23

10.06

7.82

5.6

0.021

0.053

0.672

0.931

0.078

35

0

 

 

0.00

0

 

353

Parsnips, cooked, boiled, drained, without salt

71

1.32

0.30

17.01

3.6

0.083

0.051

0.724

0.588

0.093

58

0

27.0

 

0.00

0

 

354

Oranges, raw, navels

49

0.91

0.15

12.54

2.2

0.068

0.051

0.425

0.261

0.079

34

0

84

0.1

0.00

0

 

355

Parsnips, raw

75

1.20

0.30

17.99

4.9

0.090

0.050

0.700

0.600

0.090

67

0

 

 

0.00

0

 

356

Soursop, raw

66

1.00

0.30

16.84

3.3

0.070

0.050

0.900

0.253

0.059

14

0

7.6

 

0.00

0

 

357

Figs, raw

74

0.75

0.30

19.18

2.9

0.060

0.050

0.400

0.300

0.113

6

0

4.7

 

0.00

0

 

358

Currants, european black, raw

 

63

1.40

0.41

15.38

 

0.050

0.050

0.300

0.398

0.066

 

 

 

 

0.00

0

 

359

Currants, red and white, raw

56

1.40

0.20

13.80

4.3

0.040

0.050

0.100

0.064

0.070

8

0

7.6

 

0.00

0

 

360

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

50

2.48

0.62

10.81

 

0.074

0.047

0.558

0.447

0.172

16

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

361

Celery, cooked, boiled, drained, without salt

18

0.83

0.16

4.00

1.6

0.043

0.047

0.319

0.195

0.086

22

0

7.9

 

0.00

0

 

362

Tomatoes, yellow, raw

15

0.98

0.26

2.98

0.7

0.041

0.047

1.179

0.110

0.056

30

0

 

 

0.00

0

 

363

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

139

9.73

0.35

25.09

6.3

0.118

0.046

0.140

0.229

0.093

81

0

35.1

 

0.00

0

 

364

Carrots, cooked, boiled, drained, without salt

 

35

0.76

0.18

8.22

3.0

0.066

0.044

0.645

0.232

0.153

14

0

8.8

0.1

0.00

0

 

365

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0.048

0.043

0.250

 

 

57

0

 

 

0.00

0

 

366

Squash, summer, crookneck and straightneck, raw

19

1.01

0.27

3.88

1.0

0.051

0.041

0.448

0.160

0.104

19

0

7.1

 

0.00

0

 

367

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

20

0.91

0.31

4.31

1.4

0.044

0.041

0.513

0.137

0.065

20

0

7.9

 

0.00

0

 

368

Blueberries, raw

 

57

0.74

0.33

14.49

2.4

0.037

0.041

0.418

0.124

0.052

6

0

6.0

0.2

0.00

0

 

369

Cinnamon, ground (Spices,)

247

3.99

1.24

80.59

53.1

0.022

0.041

1.332

0.358

0.158

6

0

11.0

3.9

0.00

0

 

370

Lotus seeds, raw (Seeds,)

89

4.13

0.53

17.28

 

0.171

0.040

0.429

0.228

0.168

28

0

 

 

0.00

0

 

371

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

0.110

0.040

2.800

 

 

 

 

 

 

0.00

0

 

372

Squash, winter, hubbard, raw

40

2.00

0.50

8.70

 

0.070

0.040

0.500

0.400

0.154

16

0

 

 

0.00

0

 

373

Guavas, common, raw

68

2.55

0.95

14.32

5.4

0.067

0.040

1.084

0.451

0.110

49

0

7.6

 

0.00

0

 

374

Balsam-pear (bitter gourd), pods, raw

17

1.00

0.17

3.70

2.8

0.040

0.040

0.400

0.212

0.043

72

0

 

 

0.00

0

 

375

Beets, raw

 

43

1.61

0.17

9.56

2.8

0.031

0.040

0.334

0.155

0.067

109

0

6.0

128.7

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

376

Apricots, raw

 

48

1.40

0.39

11.12

2.0

0.030

0.040

0.600

0.240

0.054

9

0

2.8

 

0.00

0

 

377

Cherries, sour, red, raw

50

1.00

0.30

12.18

1.6

0.030

0.040

0.400

0.143

0.044

8

0

6.1

 

0.00

0

 

378

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

0.030

0.040

0.300

 

 

 

 

 

 

0.00

0

 

379

Beets, cooked, boiled, drained

44

1.68

0.18

9.96

2.0

0.027

0.040

0.331

0.145

0.067

80

0

6.3

 

0.00

0

 

380

Mammy-apple, (mamey), raw

51

0.50

0.50

12.50

3.0

0.020

0.040

0.400

0.103

0.100

14

0

 

 

0.00

0

 

381

Jujube, raw

79

1.20

0.20

20.23

 

0.020

0.040

0.900

 

0.081

 

 

 

 

0.00

0

 

382

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

0.010

0.040

0.100

 

 

 

 

 

 

 

 

 

383

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

28

1.90

0.41

5.63

1.2

0.040

0.039

0.792

0.048

0.139

13

0

 

 

0.00

0

 

384

Radishes, raw

16

0.68

0.10

3.40

1.6

0.012

0.039

0.254

0.165

0.071

25

0

6.5

0.1

0.00

0

 

385

Cabbage, cooked, boiled, drained, without salt

23

1.27

0.06

5.51

1.9

0.061

0.038

0.248

0.174

0.112

30

0

20.3

0.3

0.00

0

 

386

Raspberries, raw

52

1.20

0.65

11.94

6.5

0.032

0.038

0.598

0.329

0.055

21

0

12.3

0.8

0.00

0

 

387

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

117

8.14

0.58

20.70

 

0.270

0.037

0.411

0.316

0.037

4

0

 

 

0.00

0

 

388

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

124

22.73

2.99

0.00

0.0

0.115

0.037

2.5558

0.865

0.346

10

0

 

 

4.41

103

 

389

Eggplant, raw

24

1.01

0.19

5.70

3.4

0.039

0.037

0.649

0.281

0.084

22

0

6.9

 

0.00

0

 

390

Tangerines, (mandarin oranges), raw

53

0.81

0.31

13.34

1.8

0.058

0.036

0.376

0.216

0.078

16

0

10.2

0.1

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

391

Carrots, baby, raw

35

0.64

0.13

8.24

2.9

0.030

0.036

0.556

0.401

0.105

27

0

7.5

0.1

0.00

0

 

392

Oheloberries, raw

280

0.38

0.22

6.84

 

0.017

0.036

0.270

 

 

 

 

 

 

0.00

0

 

393

Milk, human, mature, fluid

70

1.03

4.38

6.89

0.0

0.014

0.036

0.177

0.223

0.011

5

0

16.0

 

0.05

14

 

394

Brazilnuts, dried, unblanched (Nuts,)

656

14.32

66.43

12.27

7.5

0.617

0.035

0.295

0.184

0.101

22

0

28.8

0.4

0.00

0

 

395

Tomatillos, raw

32

0.96

1.02

5.84

1.9

0.044

0.035

1.850

0.150

0.056

7

0

7.6

 

0.00

0

 

396

Tomatoes, orange, raw

16

1.16

0.19

3.18

0.9

0.046

0.034

0.593

0.186

0.060

29

0

 

 

0.00

0

 

397

Ginger root, raw

80

1.82

0.75

17.77

2.0

0.025

0.034

0.750

0.203

0.160

11

0

28.8

 

0.00

0

 

398

Pineapple, raw, extra sweet variety (1)

51

0.53

0.11

13.50

1.4

0.080

0.033

0.507

0.217

0.114

19

0

5.4

0.1

 

 

 

399

Cucumber, with peel, raw

15

0.65

0.11

3.63

0.5

0.027

0.033

0.098

0.259

0.040

7

0

6.0

0.1

0.00

0

 

400

Cherries, sweet, raw

63

1.06

0.20

16.01

2.1

0.027

0.033

0.154

0.199

0.049

4

0

6.1

 

0.00

0

 

401

Yam, raw

118

1.53

0.17

27.88

4.1

0.112

0.032

0.552

0.314

0.293

23

0

16.5

 

0.00

0

 

402

Papayas, raw

39

0.61

0.14

9.81

1.8

0.027

0.032

0.338

0.218

0.019

38

0

6.1

 

0.00

0

 

403

Pumpkin flowers, cooked, boiled, drained, without salt

15

1.09

0.08

3.30

0.9

0.018

0.032

0.310

 

0.050

41

0

13.4

 

0.00

0

 

404

Fennel, bulb, raw

31

1.24

0.20

7.29

3.1

0.010

0.032

0.640

0.232

0.047

27

0

 

 

0.00

0

 

405

Feijoa, raw

49

1.24

0.78

10.63

 

0.008

0.032

0.289

0.228

0.050

38

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

406

Peaches, raw

39

0.91

0.25

9.54

1.5

0.024

0.031

0.806

0.153

0.025

4

0

6.1

0.3

0.00

0

 

407

Casaba, raw (Melon,)

28

1.11

0.10

658

0.9

0.015

0.031

0.232

0.084

0.163

8

0

7.6

 

0.00

0

 

408

Casaba, raw (Melons,)

28

1.11

0.10

6.58

0.9

0.015

0.031

0.232

0.084

0.163

8

0

7.6

 

0.00

0

 

409

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0.120

0.030

2.747

 

0.083

12

0

 

 

0.00

0

 

410

Breadfruit, raw

103

1.07

0.23

27.12

4.9

0.110

0.030

0.900

0.457

0.100

14

0

9.8

 

0.00

0

 

411

Spelt, cooked

127

5.50

0.85

26.44

3.9

0.103

0.030

2.570

 

0.080

13

0

 

 

0.00

0

 

412

Bass, striped, raw (Fish,)

97

17.73

2.33

0.00

0.0

0.100

0.030

2.100

0.750

0.300

9

0

 

 

3.82

80

 

413

Clementines, raw

47

0.85

0.15

12.02

1.7

0.086

0.030

0.636

0.151

0.075

24

0

14.0

0.1

 

 

 

414

Cabbage, savoy, raw

27

2.00

0.10

6.10

3.1

0.070

0.030

0.300

0.187

0.190

80

0

12.3

0.5

0.00

0

 

415

Squash, summer, scallop, raw

18

1.20

0.20

3.84

 

0.070

0.030

0.600

0.102

0.109

30

0

 

 

0.00

0

 

416

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

61

1.50

0.30

14.15

1.8

0.060

0.030

0.400

0.140

0.233

64

0

9.5

 

0.00

0

 

417

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

freshly harvest, raw

24

1.21

0.18

5.37

2.3

0.050

0.030

0.300

0.140

0.095

57

0

 

 

0.00

0

 

418

Chicory roots, raw

73

1.40

0.20

17.51

 

0.040

0.030

0.400

0.323

0.241

23

0

 

 

0.00

0

 

419

Turnips, raw

28

0.90

0.10

6.43

1.8

0.040

0.030

0.400

0.200

0.090

15

0

11.1

 

0.00

0

 

420

Gooseberries, raw

44

0.88

0.58

10.18

4.3

0.040

0.030

0.300

0.286

0.080

6

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

421

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

0.030

0.030

0.600

 

 

 

 

 

 

0.00

0

 

422

Quinces, raw

57

0.40

0.10

15.30

1.9

0.020

0.030

0.200

0.081

0.040

3

0

 

 

0.00

 

 

423

Rose-apples, raw

25

0.60

0.30

5.70

 

0.020

0.030

0.800

 

 

 

 

 

 

0.00

0

 

424

Burdock root, raw

72

1.53

0.15

17.34

3.3

0.010

0.030

0.300

0.321

0.240

23

0

11.7

0.2

0.00

0

 

425

Pineapple, raw, traditional varieties (1)

45

0.55

0.13

11.82

 

0.078

0.029

0.470

0.193

0.106

11

 

5.6

0.1

 

 

 

426

Chayote, fruit, raw

19

0.82

0.13

4.51

1.7

0.025

0.029

0.470

0.249

0.076

93

0

9.2

 

0.00

0

 

427

Yambean (jicama), raw

38

0.72

0.09

8.82

4.9

0.020

0.029

0.200

0.135

0.042

12

0

13.6

 

0.00

0

 

428

Peppers, sweet, green, raw

20

0.86

0.17

4.64

1.7

0.057

0.028

0.480

0.099

0.244

10

0

5.5

0.1

0.00

0

 

429

Radicchio, raw

23

1.43

0.25

4.48

0.9

0.016

0.028

0.255

0.269

0.057

60

0

10.9

 

0.00

0

 

430

Roselle, raw

49

0.96

0.64

11.31

 

0.011

0.028

0.310

 

 

 

 

 

 

0.00

0

 

431

Chicory, witloof, raw

17

0.90

0.10

4.00

3.1

0.062

0.027

0.160

0.145

0.042

37

0

 

 

0.00

0

 

432

Onions, raw

40

1.10

0.10

9.34

1.7

0.046

0.027

0.116

0.123

0.120

19

0

6.1

0.1

0.00

0

 

433

Nectarines, raw

44

10.06

0.32

10.55

1.7

0.034

0.027

1.125

0.185

0.025

5

0

6.2

0.2

0.00

0

 

434

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0.034

0.027

0.220

 

0.036

 

 

 

 

0.00

0

 

435

Plums, raw

46

0.70

0.28

11.42

1.4

0.028

0.026

0.417

0.135

0.029

5

0

1.9

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

436

Blackberries, raw

43

1.39

0.49

9.61

5.3

0.020

0.026

0.646

0.276

0.030

25

0

8.5

0.3

0.00

0

 

437

Rice, brown, long-grain, cooked

111

2.58

0.90

22.96

1.8

0.096

0.025

1.528

0.285

0.145

4

0

9.2

0.5

0.00

0

 

438

Taro, raw

112

1.50

0.20

26.46

4.1

0.095

0.025

0.600

0.303

0.283

22

0

17.3

 

0.00

0

 

439

Lettuce, iceberg (includes crisphead types), raw

14

0.90

0.14

2.97

1.2

0.041

0.025

0.123

0.091

0.042

29

0

6.7

0.1

0.00

0

 

440

Cucumber, peeled, raw

12

0.59

0.16

2.16

0.7

0.031

0.025

0.037

0.240

0.051

14

0

5.7

0.1

0.00

0

 

441

Peppers, sweet, yellow, raw

27

1.00

0.21

6.32

0.9

0.028

0.025

0.890

0.168

0.168

26

0

 

 

0.00

0

 

442

Kiwi fruit, (chinese gooseberries), fresh, raw

61

1.14

0.52

14.66

3.0

0.027

0.025

0.341

0.183

0.063

25

0

7.8

0.5

0.00

0

 

443

Pears, raw

58

0.38

0.12

15.46

3.1

0.012

0.025

0.157

0.048

0.028

7

0

5.1

0.2

0.00

0

 

444

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

15

1.14

0.36

2.69

1.0

0.035

0.024

0.510

0.288

0.080

28

0

9.4

0.3

0.00

0

 

445

Loquats, raw

47

0.43

0.20

12.14

1.7

0.019

0.024

0.180

 

0.100

14

0

 

 

0.00

0

 

446

Mothbeans, mature seeds, cooked, boiled, without salt

 

117

7.81

0.55

20.96

 

0.124

0.023

0.668

0.391

0.093

143

0

 

 

0.00

0

 

447

Turnips, cooked, boiled, drained, without salt

22

0.71

0.08

5.06

2.0

0.027

0.023

0.299

0.142

0.067

9

0

8.7

 

0.00

0

 

448

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

27

0.66

0.26

6.46

1.4

0.038

0.022

0.810

0.355

0.099

8

0

7.5

 

0.00

0

 

449

Strawberries, raw

32

0.67

0.30

7.68

2.0

0.024

0.022

0.386

0.125

0.047

24

0

5.7

0.2

0.00

0

 

450

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

0.015

0.022

0.235

 

0.113

22

 

 

 

 

 

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

451

Seaweed, agar, raw

26

0.54

0.03

6.75

0.5

0.005

0.022

0.055

0.302

0.032

85

0

6.0

 

0.00

0

 

452

Watermelon, raw

30

0.61

0.15

7.55

0.4

0.033

0.021

0.178

0.221

0.045

3

0

4.1

0.3

0.00

0

 

453

Squash, winter, butternut, raw

45

1.00

0.10

11.69

2.0

0.100

0.020

1.200

0.400

0.154

27

0

 

 

0.00

0

 

454

Eggplant, cooked, boiled, drained, without salt

35

0.83

0.23

8.73

2.25

0.076

0.020

0.600

0.075

0.086

14

0

9.4

 

0.00

0

 

455

Coconut meat, raw (1) (Nuts,)

354

3.33

33.49

15.23

9.0

0.066

0.020

0.540

0.300

0.054

26

0

12.1

 

0.00

0

 

456

Shallots, raw

72

2.50

0.10

 

 

0.060

0.020

0.200

0.290

0.345

34

0

 

 

 

0

 

457

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

24

1.80

0.09

5.41

2.8

0.051

0.020

0.024

0.159

0.152

46

0

 

 

0.00

0

 

458

Onions, sweet, raw

32

0.80

0.08

7.55

0.9

0.041

0.020

0.133

0.098

0.130

23

 

5.5

0.1

 

0

 

459

Lemons, raw, without peel

 

29

1.10

0.30

9.32

2.8

0.040

0.020

0.100

0.190

0.080

11

0

5.1

 

0.00

0

 

460

Grapefruit, raw, pink and red, California and Arizona

37

0.50

0.10

9.69

 

0.034

0.020

0.191

0.283

0.042

12

0

 

 

0.00

0

 

461

Radishes, white icicle, raw

14

1.10

0.10

2.63

1.4

0.030

0.020

0.300

0.184

0.075

14

0

 

 

0.00

0

 

462

Persimmons, japanese, raw

70

0.58

0.19

18.59

3.6

0.030

0.020

0.100

 

0.100

8

0

7.6

 

0.00

0

 

463

Limes, raw

30

0.70

0.20

10.54

2.8

0.030

0.020

0.200

0.217

0.043

8

0

5.1

 

0.00

0

 

464

Crabapples, raw

76

0.40

0.30

19.95

 

0.030

0.020

0.100

 

 

 

 

 

 

0.00

0

 

465

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

without salt

31

0.81

0.20

7.62

1.0

0.026

0.020

0.200

0.072

0.113

24

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

466

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

0.020

0.020

0.170

0.110

0.058

22

22

 

 

 

 

 

467

Radishes, oriental, raw

18

0.60

0.10

4.10

1.6

0.020

0.020

0.200

0.138

0.046

28

0

7.3

0.1

0.00

0

 

468

Butterbur, (fuki), raw

14

0.39

0.04

3.61

 

0.020

0.020

0.200

0.032

0.096

10

0

 

 

0.00

0

 

469

Cranberries, raw

46

0.39

0.13

12.2

4.6

0.012

0.020

0.101

0.295

0.057

1

0

5.5

0.2

0.00

0

 

470

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

0.010

0.020

1.800

 

 

 

 

 

 

0.00

0

 

471

Sapodilla, raw

830

0.44

1.10

19.96

5.3

0.000

0.020

0.200

0.252

0.037

14

0

 

 

0.00

0

 

472

Mountain yam, hawaii, raw

67

1.34

0.10

16.31

 

0.102

0.019

0.481

0.433

0.179

14

0

 

 

0.00

0

 

473

Cantaloupe, raw (Melon,)

34

0.84

0.19

8.16

0.9

0.041

0.019

0.734

0.105

0.072

21

0

7.6

0.1

0.00

0

 

474

Squash, winter, spaghetti, raw

31

0.64

0.57

6.91

 

0.037

0.018

0.950

0.360

0.101

12

0

 

 

0.00

0

 

475

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

0.020

0.018

0.460

0.070

0.050

20

 

 

 

 

 

 

476

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

40

0.90

0.09

10.49

1.97

0.072

0.017

0.969

0.359

0.124

19

0

 

 

0.00

0

 

477

Rice, white, medium-grain, cooked

130

2.38

0.21

28.59

0.3

0.167

0.016

1.835

0.411

0.050

58

56

 

 

0.00

0

 

478

Carambola, (starfruit), raw

31

1.04

0.33

6.73

2.8

0.014

0.016

0.367

0.391

0.017

12

0

7.6

 

7.6

0

 

479

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

56

1.12

0.14

14.58

4.4

0.167

0.013

0.881

0.504

0.194

19

0

 

 

0.00

0

 

480

Rice, white, long-grain, regular, cooked

130

2.69

0.28

28.17

0.4

0.163

0.013

1.476

0.390

0.093

58

55

2.1

0.3

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

481

Rice, brown, medium

112

2.32

0.83

23.51

1.8

0.102

0.012

1.330

0.392

0.149

4

0

 

 

0.00

0

 

482

Honeydew, raw (Melon,)

 

36

0.54

0.14

9.09

0.8

0.038

0.012

0.418

0.155

0.088

19

0

7.6

 

0.00

0

 

483

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0.006

0.012

0.260

 

0.038

 

 

 

 

0.00

0

 

484

Squash, winter, acorn, raw

40

0.80

0.10

10.42

1.5

0.140

0.010

0.700

0.400

0.154

17

0

 

 

0.00

0

 

485

Lotus root, cooked, boiled, drained, without salt

66

1.58

0.07

16.02

3.1

0.127

0.010

0.300

0.302

0.218

8

0

25.4

 

0.00

0

 

486

Pears, asian, raw

42

0.50

0.23

10.65

3.6

0.009

0.010

0.219

0.070

0.022

8

0

5.1

 

0.00

0

 

487

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

0.000

0.010

0.900

 

 

 

 

 

 

 

 

 

488

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

14

0.40

0.20

3.04

1.0

0.034

0.001

0.384

0.121

0.032

4

0

4.9

 

0.00

0

 

489

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

330

3.63

34.68

6.65

2.2

0.030

0.000

0.890

0.261

0.047

23

0

 

 

0.00

0

 

490

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

230

2.29

23.84

5.54

2.2

0.026

0.000

0.760

0.183

0.033

16

0

8.5

 

0.00

0

 

491

Tapioca, pearl, dry

358

0.19

0.02

88.69

0.9

0.004

0.000

0.000

0.135

0.008

4

0

1.2

 

0.00

0

 

492

Olives, ripe, canned (jumbo-super colossal)

81

0.97

6.87

5.61

2.5

0.003

0.000

0.022

0.015

0.012

0

0

6.6

 

0.00

0

 

493

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

0.366

 

4.080

 

1.810

 

 

 

 

0.00

0

 

494

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

 

9

0

 

 

 

73

 

495

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

0.00

0

 

496

Abiyuch, raw

69

1.50

0.10

17.60

5.3

 

 

 

 

 

 

 

 

 

 

 

 

497

Rowal, raw

111

2.30

2.00

23.90

6.2

 

 

 

 

 

 

 

 

 

 

 

 

498

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 




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

 

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


     

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