The Ultimate Nutrition Tables!

Sugars Total

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

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

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

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

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

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

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

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