The Ultimate Nutrition Tables!

Vitamin B-12

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

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

 

2

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

 

3

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

 

4

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

 

5

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

 

6

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

 

7

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

 

8

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

 

9

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

 

10

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

 

11

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

 

12

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

 

13

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

 

14

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

 

15

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

 

 

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

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

 

17

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

 

18

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

 

19

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

 

20

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

 

21

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

 

22

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

 

23

Horse, raw (Game meat,)

133

21.39

4.60

0.00

0.0

0.130

0.100

4.600

 

0.380

 

 

 

 

3.00

52

 

24

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

 

25

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

 

26

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

 

27

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

 

28

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

 

29

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

 

30

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

 

 

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

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

 

32

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

 

33

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

 

34

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

 

35

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

 

36

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

 

37

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

 

38

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

 

39

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

 

40

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

 

41

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

 

42

Turkey, all classes, meat only, cooked, roasted

170

29.32

4.97

0.00

0.0

0.062

0.182

5.443

0.943

0.460

7

0

82.5

6.0

0.37

76

 

43

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

 

44

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

 

45

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

 

 

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

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

 

47

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

 

48

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

 

49

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

 

50

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

 

51

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

 

52

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

 

53

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

 

54

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

 

55

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

 

56

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

 

57

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

 

58

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

 

59

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

 

60

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

 

 

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

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

 

62

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

 

63

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

 

64

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

 

65

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

 

66

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

 

67

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

 

68

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

 

69

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

 

70

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

 

71

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

 

72

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

 

73

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

 

74

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

 

75

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

 

 

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

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

 

77

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

 

78

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

 

79

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

 

80

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

 

81

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

 

82

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

 

83

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

 

84

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

 

85

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

 

86

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

 

87

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

 

88

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

 

89

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

 

90

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

 

 

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

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

 

92

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

 

93

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

 

94

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

 

95

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

 

96

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

 

97

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

 

98

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

 

99

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

 

100

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

 

101

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

 

102

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

 

103

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

 

104

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

 

105

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

 

 

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

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

 

107

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

 

108

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

 

109

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

 

110

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

 

111

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

 

112

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

 

113

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

 

114

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

 

115

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

 

116

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

 

117

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

 

118

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

 

119

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

 

120

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

 

 

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

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

 

122

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

 

 

123

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

 

124

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

 

125

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

 

126

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

 

127

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

 

128

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

 

129

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

 

130

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

 

131

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

 

132

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

 

133

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

 

134

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

 

135

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

 

 

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

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

 

137

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

 

138

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

 

139

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

 

140

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

 

141

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

 

142

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

 

143

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

 

144

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

 

145

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

 

146

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

 

147

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

 

148

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

 

149

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

 

150

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

 

 

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

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

 

152

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

 

153

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

 

154

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

 

155

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

 

156

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

 

157

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

 

158

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

 

159

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

 

160

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

 

161

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

 

162

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

 

163

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

 

164

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

 

165

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

 

 

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

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

 

167

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

 

168

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

 

169

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

 

170

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

 

171

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

 

172

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

 

173

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

 

174

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

 

175

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

 

176

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

 

177

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

 

178

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

 

179

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

 

180

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

 

 

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

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

 

182

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

 

183

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

 

184

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

 

185

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

 

186

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

 

187

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

 

188

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

 

189

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

 

190

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

 

191

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

 

192

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

 

193

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

 

194

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

 

195

Endive, raw

17

1.25

0.20

3.35

3.1

0.080

0.075

0.400

0.900

0.020

142

0

16.8

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

196

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

 

197

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

 

198

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

 

199

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

 

200

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

 

201

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

 

202

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

 

203

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

 

204

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

 

205

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

 

206

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

 

207

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

 

208

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

 

209

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

 

210

Purslane, raw

16

1.30

0.10

 

 

0.047

0.112

0.480

0.036

0.073

12

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

 

211

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

 

212

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

 

213

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

 

214

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

 

215

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

 

216

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

 

217

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

 

218

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

 

219

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

 

220

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

 

221

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

 

222

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

 

223

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

 

224

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

 

225

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

 

 

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

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

 

227

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

 

228

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

 

229

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

 

230

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

 

231

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

 

232

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

 

233

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

 

234

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

 

235

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

 

236

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

 

237

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

 

238

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

 

239

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

 

240

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

 

 

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

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

 

242

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

 

243

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

 

244

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

 

245

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

 

246

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

 

247

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

 

248

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

 

249

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

 

250

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

 

251

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

 

252

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

 

253

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

 

254

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

 

255

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

 

 

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

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

 

257

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

 

258

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

 

259

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

 

260

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

 

261

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

 

262

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

 

263

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

 

264

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

 

265

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

 

266

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

 

267

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

 

268

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

 

269

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

 

270

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

 

 

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

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

 

272

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

 

273

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

 

274

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

 

275

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

 

276

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

 

277

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

 

278

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

 

279

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

 

280

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

 

281

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

 

282

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

 

283

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

 

284

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

 

285

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

 

 

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

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

 

287

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

 

288

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

 

289

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

 

290

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

 

291

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

 

292

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

 

293

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

 

294

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

 

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

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

 

297

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

 

298

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

 

299

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

 

300

Safflower seed kernels, dried (Seeds,)

517

16.18

38.45

34.29

 

1.163

0.415

2.284

4.030

1.170

160

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

301

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

 

302

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

 

303

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

 

304

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

 

305

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

 

306

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

 

307

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

 

308

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

 

309

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

 

310

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

 

311

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

 

312

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

 

313

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

 

314

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

 

315

Sesbania flower, raw

27

1.28

0.04

6.73

 

0.083

0.081

0.430

 

 

102

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

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

 

317

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

 

318

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

 

319

Saffron (Spices,)

310

11.43

5.85

65.37

3.9

0.115

0.267

1.460

 

1.010

93

0

 

 

0.00

0

 

320

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

 

321

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

 

322

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

 

323

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

 

324

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

 

325

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

 

326

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

 

327

Triticale

336

13.05

2.09

72.13

 

0.416

0.134

1.430

1.323

0.138

73

0

 

 

0.00

0

 

328

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

 

329

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

 

330

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

 

 

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

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

 

332

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

 

333

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

 

334

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

 

335

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

 

336

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

 

337

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

 

338

Pumpkin flowers, raw

15

1.03

0.07

3.28

 

0.042

0.075

0.690

 

 

59

0

 

 

0.00

0

 

339

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

 

340

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

 

341

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

 

342

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

 

343

Sesbania flower, cooked, steamed, without salt

22

1.14

0.05

5.23

 

0.048

0.043

0.250

 

 

57

0

 

 

0.00

0

 

344

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

 

345

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

 

 

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

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

 

347

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

 

348

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

 

349

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

 

350

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

 

351

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

 

352

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

 

353

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

 

354

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

 

355

Quinoa, cooked

120

4.40

1.92

21.30

2.8

0.107

0.110

0.412

 

0.123

42

0

 

 

0.00

0

 

356

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

 

357

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

 

358

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

 

359

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

 

360

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

 

 

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

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

 

362

Feijoa, raw

49

1.24

0.78

10.63

 

0.008

0.032

0.289

0.228

0.050

38

0

 

 

0.00

0

 

363

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

 

364

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

 

365

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

 

366

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

 

367

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

 

368

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

 

369

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

 

370

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

 

 

371

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

 

372

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

 

373

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

 

374

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

 

375

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

 

 

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

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

 

377

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

 

378

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

 

379

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

 

380

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

 

381

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

 

382

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

 

383

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

 

384

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

 

385

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

 

386

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

 

387

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

 

388

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

 

389

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

 

390

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

 

 

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

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

 

392

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

 

393

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

 

394

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

 

395

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

 

396

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

 

397

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

 

398

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

 

399

Arrowhead, raw

99

5.33

0.29

20.23

 

0.170

0.073

1.650

0.599

0.260

14

0

 

 

0.00

0

 

400

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

 

401

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

 

402

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

 

403

Jackfruit, raw

 

94

1.47

0.30

24.01

1.6

0.030

0.110

0.400

 

0.108

14

0

 

 

0.00

0

 

404

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

 

405

Loquats, raw

47

0.43

0.20

12.14

1.7

0.019

0.024

0.180

 

0.100

14

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

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

 

407

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

 

408

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

 

409

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

 

410

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

 

411

Borage, raw

21

1.80

0.70

3.06

 

0.060

0.150

0.900

0.041

0.084

13

0

 

 

0.00

0

 

412

Spelt, cooked

127

5.50

0.85

26.44

3.9

0.103

0.030

2.570

 

0.080

13

0

 

 

0.00

0

 

413

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

 

414

Kamut, cooked

 

146

6.45

0.91

30.46

3.9

0.120

0.030

2.747

 

0.083

12

0

 

 

0.00

0

 

415

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

 

416

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

 

417

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

 

418

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

 

419

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

 

420

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

147

10.62

5.84

14.94

 

0.295

0.129

0.830

0.156

0.047

10

0

 

 

0.00

0

 

 

Food

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Thiamin (B1)

Mg

Riboflavin (B2)

mg

Niacin (B3)

mg

Pantothenic acid (B5) mg

Vitamin B-6

mg

Folate, total (B9)

mcg

Folic acid

mcg

Choline, total

Mg

Betaine mg

Vitamin B-12

mcg

Cholesterol mg

 

421

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

 

422

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

 

423

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

 

424

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

 

425

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

 

426

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

 

427

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

 

428

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

 

429

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

 

430

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

 

 

431

Coriander seed (Spices,)

298

12.37

17.77

54.99

41.9

0.239

0.290

2.130

 

 

0

0

 

 

0.00

0

 

432

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

 

433

Savory, ground (Spices,)

272

6.73

5.91

68.73

45.7

0.366

 

4.080

 

1.810

 

 

 

 

0.00

0

 

434

Cardamom (Spices,)

311

10.76

6.70

68.47

28.0

0.198

0.182

1.102

 

0.230

 

 

 

 

0.00

0

 

435

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

 

 

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

Jujube, raw

79

1.20

0.20

20.23

 

0.020

0.040

0.900

 

0.081

 

 

 

 

0.00

0

 

437

Currants, european black, raw

 

63

1.40

0.41

15.38

 

0.050

0.050

0.300

0.398

0.066

 

 

 

 

0.00

0

 

438

Java-plum, (jambolan), raw

60

0.72

0.23

15.56

 

0.006

0.012

0.260

 

0.038

 

 

 

 

0.00

0

 

439

Pummelo, raw (1)

38

0.76

0.04

9.62

1.0

0.034

0.027

0.220

 

0.036

 

 

 

 

0.00

0

 

440

Fiddlehead ferns, raw

34

4.55

0.40

5.54

 

0.020

0.210

4.980

 

 

 

 

 

 

0.00

0

 

441

Groundcherries, (cape-gooseberries or poha), raw

53

1.90

0.70

11.20

 

0.110

0.040

2.800

 

 

 

 

 

 

0.00

0

 

442

Sapotes, (marmalade plum), raw

134

2.12

0.60

33.76

2.6

0.010

0.020

1.800

 

 

 

 

 

 

0.00

0

 

443

Rose-apples, raw

25

0.60

0.30

5.70

 

0.020

0.030

0.800

 

 

 

 

 

 

0.00

0

 

444

Guavas, strawberry, raw

69

0.58

0.60

17.36

5.4

0.030

0.030

0.600

 

 

 

 

 

 

0.00

0

 

445

Roselle, raw

49

0.96

0.64

11.31

 

0.011

0.028

0.310

 

 

 

 

 

 

0.00

0

 

446

Longans, raw

60

1.31

0.10

15.14

1.1

0.031

0.140

0.300

 

 

 

 

 

 

0.00

0

 

447

Pitanga, (surinam-cherry), raw

33

0.80

0.40

7.49

 

0.030

0.040

0.300

 

 

 

 

 

 

0.00

0

 

448

Oheloberries, raw

280

0.38

0.22

6.84

 

0.017

0.036

0.270

 

 

 

 

 

 

0.00

0

 

449

Carissa, (natal-plum), raw

62

0.50

1.30

13.63

 

0.040

0.060

0.200

 

 

 

 

 

 

0.00

0

 

450

Crabapples, raw

76

0.40

0.30

19.95

 

0.030

0.020

0.100

 

 

 

 

 

 

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

 

451

Persimmons, native, raw

127

0.80

0.40

33.50

 

 

 

 

 

 

 

 

 

 

0.00

0

 

452

Chia seeds, dried (Seeds,)

490

15.62

30.75

43.85

37.7

 

 

 

 

 

 

 

 

 

0.00

0

 

453

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

 

454

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

 

455

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

 

456

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

 

457

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

 

458

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

 

459

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

 

460

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

 

461

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

 

462

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

 

463

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

 

 

 

464

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

 

465

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

 

 

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

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

 

467

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

 

 

 

468

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

 

 

 

469

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

 

 

 

470

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

 

 

 

471

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

 

 

 

472

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

 

 

 

473

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

 

 

 

474

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

 

475

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

 

 

 

476

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

 

477

Squash, Indian, raw (Navajo)

26

0.52

0.20

5.64

 

0.020

0.020

0.170

0.110

0.058

22

22

 

 

 

 

 

478

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

 

479

Shallots, raw

72

2.50

0.10

 

 

0.060

0.020

0.200

0.290

0.345

34

0

 

 

 

0

 

480

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

 

 

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

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

 

482

Elk, cooked, roasted (Game meat,)

146

30.19

1.90

0.00

0.0

 

 

 

 

 

9

0

 

 

 

73

 

483

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

 

484

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

 

485

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

 

486

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

 

487

Amaranth grain, cooked

102

3.80

1.58

18.69

2.1

0.015

0.022

0.235

 

0.113

22

 

 

 

 

 

 

488

Banana (Melon,) (Navajo)

 

21

0.84

0.20

4.06

0.3

0.020

0.018

0.460

0.070

0.050

20

 

 

 

 

 

 

489

Pinon Nuts, roasted (Navajo)

541

7.41

34.08

51.06

43.4

0.212

0.222

1.630

0.791

0.116

7

 

 

 

 

 

 

490

Horse, cooked, roasted (Game meat,)

175

28.14

6.05

0.00

0.0

0.100

0.120

4.840

 

0.330

 

 

 

 

 

68

 

491

Deer, cooked, roasted (Game meat,)

158

30.21

3.19

0.00

0.0

0.180

0.600

6.710

 

 

 

 

 

 

 

112

 

492

Sea cucumber, yane (Alaska Native)

56

13.00

0.40

0.00

 

0.050

0.940

3.200

 

 

 

 

 

 

 

 

 

493

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

74

9.60

1.93

4.47

 

0.100

0.120

1.800

 

 

 

 

 

 

 

40

 

494

Mouse nuts, seedlings (Alaska Native)

104

7.30

1.10

16.30

 

0.010

0.140

1.000

 

 

 

 

 

 

 

 

 

495

Cranberries, wild, bush, raw (Alaska Native)

55

1.10

0.20

12.30

6.7

0.000

0.010

0.900

 

 

 

 

 

 

 

 

 

496

Mouse nuts, roots (Alaska Native)

81

3.90

0.10

16.10

 

0.010

0.040

0.100

 

 

 

 

 

 

 

 

 

497

Abiyuch, raw

69

1.50

0.10

17.60

5.3

 

 

 

 

 

 

 

 

 

 

 

 

498

Rowal, raw

111

2.30

2.00

23.90

6.2

 

 

 

 

 

 

 

 

 

 

 

 

 

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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