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Nutrition Table by Food

An extensive table of whole foods and their nutriant values listed in alphabetical order.

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The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a alphabetical order. The source of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any errors.

Source Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Apricots, raw 14.000 1.400 8.000 0.540 2.400 0.390 0.027 0.000 48.000
Arugula, raw 160.000 2.580 47.000 1.460 1.600 0.660 0.086 0.000 25.000
Avocados, raw, California 11.000 2.110 41.000 1.180 4.900 17.330 2.590 0.000 177.000
Bananas, raw 6.000 1.030 29.000 0.310 2.400 0.480 0.185 0.000 92.000
Beans, adzuki, mature seeds, raw 66.000 19.870 127.000 4.980 12.700 0.530 0.191 0.000 329.000
Beans, black, mature seeds, raw 123.000 21.600 171.000 5.020 15.200 1.420 0.366 0.000 341.000
Beans, cranberry (roman), mature seeds, raw 127.000 23.030 156.000 5.000 24.700 1.230 0.316 0.000 335.000
Beans, fava, in pod, raw 37.000 7.920 33.000 1.550 ? 0.730 0.118 0.000 88.000
Beans, french, mature seeds, raw 186.000 18.810 188.000 3.400 25.200 2.020 0.221 0.000 343.000
Beans, great northern, mature seeds, raw 175.000 21.860 189.000 5.470 20.200 1.140 0.356 0.000 339.000
Beans, kidney, all types, mature seeds, raw 143.000 23.580 140.000 8.200 24.900 0.830 0.120 0.000 333.000
Beans, kidney, california red, mature seeds, raw 195.000 24.370 160.000 9.350 24.900 0.250 0.036 0.000 330.000
Beans, kidney, red, mature seeds, raw 83.000 22.530 138.000 6.690 15.200 1.060 0.154 0.000 337.000
Beans, kidney, royal red, mature seeds, raw 131.000 25.330 138.000 8.700 24.900 0.450 0.065 0.000 329.000
Beans, navy, mature seeds, raw 155.000 22.330 173.000 6.440 24.400 1.280 0.331 0.000 335.000
Beans, pink, mature seeds, raw 130.000 20.960 182.000 6.770 12.700 1.130 0.292 0.000 343.000
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 52.000 9.310 54.000 2.710 8.600 0.480 0.058 0.000 162.000
Beans, pinto, immature seeds, frozen, unprepared 58.000 9.800 60.000 3.000 5.700 0.500 0.061 0.000 170.000
Beans, pinto, mature seeds, raw 121.000 20.880 159.000 5.880 24.400 1.130 0.235 0.000 340.000
Beans, pinto, mature seeds, sprouted, raw 43.000 5.250 53.000 1.970 ? 0.900 0.109 0.000 62.000
Beans, small white, mature seeds, raw 173.000 21.110 183.000 7.730 24.900 1.180 0.304 0.000 336.000
Beans, snap, green, cooked, boiled, drained, without salt 46.000 1.890 25.000 1.280 3.200 0.280 0.064 0.000 35.000
Beans, snap, green, raw 37.000 1.820 25.000 1.040 3.400 0.120 0.026 0.000 31.000
Beans, white, mature seeds, raw 240.000 23.360 190.000 10.440 15.200 0.850 0.219 0.000 333.000
Beans, yellow, mature seeds, raw 166.000 22.000 222.000 7.010 25.100 2.600 0.671 0.000 345.000
Beets, raw 16.000 1.610 23.000 0.800 2.800 0.170 0.027 0.000 43.000
Blueberries, raw 6.000 0.670 5.000 0.170 2.700 0.380 0.032 0.000 56.000
Broadbeans (fava beans), mature seeds, raw 103.000 26.120 192.000 6.700 25.000 1.530 0.254 0.000 341.000
Broccoli, raw 48.000 2.980 25.000 0.880 3.000 0.350 0.054 0.000 28.000
Burdock root, raw 41.000 1.530 38.000 0.800 3.300 0.150 0.025 0.000 72.000
Source Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Cabbage, raw 47.000 1.440 15.000 0.590 2.300 0.270 0.033 0.000 25.000
Cabbage, red, raw 51.000 1.390 15.000 0.490 2.000 0.260 0.034 0.000 27.000
Carrots, raw 27.000 1.030 15.000 0.500 3.000 0.190 0.030 0.000 43.000
Celery, raw 40.000 0.750 11.000 0.400 1.700 0.140 0.037 0.000 16.000
Chard, swiss, raw 51.000 1.800 81.000 1.800 1.600 0.200 0.030 0.000 19.000
Cherries, sweet, raw 15.000 1.200 11.000 0.390 2.300 0.960 0.216 0.000 72.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 49.000 8.860 48.000 2.890 7.600 2.590 0.269 0.000 164.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 105.000 19.300 115.000 6.240 17.400 6.040 0.626 0.000 364.000
Chicory roots, raw 41.000 1.400 22.000 0.800   0.200 0.048 0.000 73.000
Collards, raw 145.000 2.450 9.000 0.190 3.600 0.420 0.055 0.000 30.000
Cranberries, raw 7.000 0.390 5.000 0.200 4.200 0.200 0.017 0.000 49.000
Cucumber, with peel, raw 14.000 0.690 11.000 0.260 0.800 0.130 0.034 0.000 13.000
Currants, zante, dried 86.000 4.080 41.000 3.260 6.800 0.270 0.028 0.000 283.000
Dandelion greens, raw 187.000 2.700 36.000 3.100 3.500 0.700 0.170 0.000 45.000
Durian, raw or frozen 6.000 1.470 30.000 0.430 3.800 5.330 ? 0.000 147.000
Egg, whole, cooked, fried 55.000 13.540 11.000 1.560 0.000 15.000 4.167 459.000 199.000
Egg, whole, cooked, hard-boiled 50.000 12.580 10.000 1.190 0.000 10.610 3.267 424.000 155.000
Egg, whole, raw, fresh 49.000 12.490 10.000 1.440 0.000 10.020 3.100 425.000 149.000
Endive, raw 52.000 1.250 15.000 0.830 3.100 0.200 0.048 0.000 17.000
Fiddlehead ferns, raw 32.000 4.550 34.000 1.310 ? 0.400 ? 0.000 34.000
Figs, dried, uncooked 144.000 3.050 59.000 2.230 12.200 1.170 0.234 0.000 255.000
Figs, raw 35.000 0.750 17.000 0.370 3.300 0.300 0.060 0.000 74.000
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 60.000 26.690 107.000 1.070 0.000 2.940 0.417 41.000 140.000
Ginger root, raw 18.000 1.740 43.000 0.500 2.000 0.730 0.203 0.000 69.000
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 11.000 0.660 6.000 0.260 1.000 0.580 0.189 0.000 71.000
Hyacinth-beans, immature seeds, raw 50.000 2.100 40.000 0.740 ? 0.200 0.088 0.000 46.000
Kale, raw 135.000 3.300 34.000 1.700 2.000 0.700 0.091 0.000 50.000
Kiwi fruit, (chinese gooseberries), fresh, raw 26.000 0.990 30.000 0.410 3.400 0.440 0.029 0.000 61.000
Leeks, (bulb and lower leaf-portion), raw 59.000 1.500 28.000 2.100 1.800 0.300 0.040 0.000 61.000
Lentils, mature seeds, raw 51.000 28.060 107.000 9.020 30.500 0.960 0.135 0.000 338.000
Source Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Lettuce, butterhead (includes boston and bibb types), raw 32.000 1.290 13.000 0.300 1.000 0.220 0.029 0.000 13.000
Lettuce, cos or romaine, raw 36.000 1.620 6.000 1.100 1.700 0.200 0.026 0.000 14.000
Lettuce, iceberg (includes crisphead types), raw 19.000 1.010 9.000 0.500 1.400 0.190 0.025 0.000 12.000
Lettuce, looseleaf, raw 68.000 1.300 11.000 1.400 1.900 0.300 0.039 0.000 18.000
Lima beans, immature seeds, raw 34.000 6.840 58.000 3.140 4.900 0.860 0.198 0.000 113.000
Lima beans, large, mature seeds, raw 81.000 21.460 224.000 7.510 19.000 0.690 0.161 0.000 338.000
Lotus root, raw 45.000 2.600 23.000 1.160 4.900 0.100 0.030 0.000 74.000
Mangos, raw 10.000 0.510 9.000 0.130 1.800 0.270 0.066 0.000 65.000
Melons, cantaloupe, raw 11.000 0.880 11.000 0.210 0.800 0.280 0.071 0.000 35.000
Melons, honeydew, raw 6.000 0.460 7.000 0.070 0.600 0.100 0.025 0.000 35.000
Milk, goat 133.500 3.560 13.970 0.050 0.000 4.140 2.667 11.400 68.813
Milk, human 32.200 1.030 3.400 0.030 0.000 4.380 2.009 13.900 69.563
Milk, nonfat 123.000 3.410 11.000 0.040 0.000 0.180 0.117 2.000 35.000
Milk, producer, fluid, 3.7% milkfat 119.000 3.280 13.400 0.050 0.000 3.660 2.278 14.300 64.172
Milk, sheep 193.400 5.980 18.360 0.100 0.000 7.000 4.603 27.000 107.808
Mothbeans, mature seeds, raw 150.000 22.940 381.000 10.850   1.610 0.364 0.000 343.000
Mulberries, raw 39.000 1.440 18.000 1.850 1.700 0.390 0.027 0.000 43.000
Mung beans, mature seeds, raw 132.000 23.860 189.000 6.740 16.300 1.150 0.348 0.000 347.000
Mungo beans, mature seeds, raw 138.000 25.210 267.000 7.570 18.300 1.640 0.114 0.000 341.000
Mushrooms, portabella, raw 8.000 2.500 11.000 0.600 1.500 0.200 0.026 0.000 26.000
Mushrooms, raw 5.000 2.900 10.000 1.040 1.200 0.330 0.046 0.000 25.000
Mushrooms, shiitake, cooked, without salt 3.000 1.560 14.000 0.440 2.100 0.220 0.055 0.000 55.000
Mustard greens, raw 103.000 2.700 32.000 1.460 3.300 0.200 0.010 0.000 26.000
Nuts, almond butter, plain, without salt added 270.000 15.080 303.000 3.700 3.700 59.100 5.602 0.000 633.000
Nuts, almonds 248.000 21.260 275.000 4.290 11.800 50.640 3.881 0.000 578.000
Nuts, brazilnuts, dried, unblanched 176.000 14.340 225.000 3.400 5.400 66.220 16.154 0.000 656.000
Nuts, cashew nuts, dry roasted, without salt added 45.000 15.310 260.000 6.000 3.000 46.350 9.157 0.000 574.000
Nuts, chestnuts, chinese, raw 18.000 4.200 84.000 1.410 ? 1.110 0.164 0.000 224.000
Nuts, chestnuts, european, raw, peeled 19.000 1.630 30.000 0.940   1.250 0.235 0.000 196.000
Nuts, chestnuts, european, raw, unpeeled 27.000 2.420 32.000 1.010 8.100 2.260 0.425 0.000 213.000
Source Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Nuts, coconut meat, raw 14 3.33 32 2.43 9.0 33.49 29.698 0.000 354
Nuts, hazelnuts or filberts 114.000 14.950 163.000 4.700 9.700 60.750 4.464 0.000 628.000
Nuts, macadamia nuts, raw 85.000 7.910 130.000 3.690 8.600 75.770 12.061 0.000 718.000
Nuts, pecans 70.000 9.170 121.000 2.530 9.600 71.970 6.175 0.000 691.000
Nuts, pine nuts, pignolia, dried 26.000 24.000 233.000 9.200 4.500 50.700 7.797 0.000 566.000
Nuts, pine nuts, pinyon, dried 8.000 11.570 234.000 3.060 10.700 60.980 9.377 0.000 629.000
Nuts, pistachio nuts, dry roasted, without salt added 108.000 21.240 120.000 4.180 10.300 45.730 5.525 0.000 570.000
Nuts, pistachio nuts, raw 107.000 20.480 121.000 4.270 10.000 43.190 5.286 0.000 551.000
Nuts, walnuts, black 58.000 24.350 202.000 3.070 5.000 56.580 3.628 0.000 607.000
Nuts, walnuts, English 104.000 15.230 158.000 2.910 6.700 65.210 6.126 0.000 654.000
Oats 54.000 16.890 177.000 4.720 10.600 6.900 1.217 0.000 389.000
Okra, raw 81.000 2.000 57.000 0.800 3.200 0.100 0.026 0.000 33.000
Onions, raw 20.000 1.160 10.000 0.220 1.800 0.160 0.026 0.000 38.000
Oranges, raw, California, valencias 40.000 1.040 10.000 0.090 2.500 0.300 0.035 0.000 49.000
Papayas, raw 24.000 0.610 10.000 0.100 1.800 0.140 0.043 0.000 39.000
Parsley, raw 138.000 2.970 50.000 6.200 3.300 0.790 0.132 0.000 36.000
Peanut butter, chunk style, 41.000 24.050 159.000 1.900 6.600 49.940 9.580 0.000 589.000
Peanuts, spanish, raw 106.000 26.150 188.000 3.910 9.500 49.600 7.642 0.000 570.000
Peanuts, virginia, raw 89.000 25.190 171.000 2.550 8.500 48.750 6.361 0.000 563.000
Pears, raw 11.000 0.390 6.000 0.250 2.400 0.400 0.022 0.000 59.000
Peas, edible-podded, raw 43.000 2.800 24.000 2.080 2.600 0.200 0.039 0.000 42.000
Peas, green, raw 25.000 5.420 33.000 1.470 5.100 0.400 0.071 0.000 81.000
Pineapple, raw 7.000 0.390 14.000 0.370 1.200 0.430 0.032 0.000 49.000
Plums, raw 4.000 0.790 7.000 0.100 1.500 0.620 0.049 0.000 55.000
Pomegranates, raw 3.000 0.950 3.000 0.300 0.600 0.300 0.038 0.000 68.000
Prickly pears, raw 56.000 0.730 85.000 0.300 3.600 0.510 0.067 0.000 41.000
Prunes, dried, uncooked 51.000 2.610 45.000 2.480 7.100 0.520 0.041 0.000 239.000
Quinoa 60.000 13.100 210.000 9.250 5.900 5.800 0.590 0.000 374.000
Raisins, seedless 49.000 3.220 33.000 2.080 4.000 0.460 0.150 0.000 300.000
Rhubarb, raw 86.000 0.900 12.000 0.220 1.800 0.200 0.053 0.000 21.000
Source Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Rice, brown, long-grain, cooked 10.000 2.580 43.000 0.420 1.800 0.900 0.180 0.000 111.000
Rice, brown, medium-grain, cooked 10.000 2.320 44.000 0.530 1.800 0.830 0.165 0.000 112.000
Rice, white, long-grain, regular, cooked 10.000 2.690 12.000 1.200 0.400 0.280 0.077 0.000 130.000
Seaweed, agar, raw 54.000 0.540 67.000 1.860 0.500 0.030 0.006 0.000 26.000
Seaweed, irishmoss, raw 72.000 1.510 144.000 8.900 1.300 0.160 0.033 0.000 49.000
Seaweed, kelp, raw 168.000 1.680 121.000 2.850 1.300 0.560 0.247 0.000 43.000
Seaweed, laver, raw 70.000 5.810 2.000 1.800 0.300 0.280 0.061 0.000 35.000
Seaweed, spirulina, raw 12.000 5.920 19.000 2.790 ? 0.390 0.135 0.000 26.000
Seaweed, wakame, raw 150.000 3.030 107.000 2.180 0.500 0.640 0.130 0.000 45.000
Seeds, Flax seed 199.000 19.500 362.000 6.220 27.900 34.000 3.196 0.000 492.000
Seeds, lotus seeds 163.000 15.410 210.000 3.530 ? 1.970 0.330 0.000 332.000
Seeds, pumpkin and squash seed kernels 43.000 24.540 535.000 14.970 3.900 45.850 8.674 0.000 541.000
Seeds, sesame butter, tahini 426.000 17.000 95.000 8.950 9.300 53.760 7.529 0.000 595.000
Seeds, sesame seeds 975.000 17.730 351.000 14.550 11.800 49.670 6.957 0.000 573.000
Seeds, sunflower seed 116.000 22.780 354.000 6.770 10.500 49.570 5.195 0.000 570.000
Soybeans, green, raw 197.000 12.950 65.000 3.550 4.200 6.800 0.786 0.000 147.000
Soybeans, mature seeds, raw 277.000 36.490 280.000 15.700 9.300 19.940 2.884 0.000 416.000
Soybeans, mature seeds, sprouted, raw 67.000 13.090 72.000 2.100 1.100 6.700 0.929 0.000 122.000
Spinach, raw 99.000 2.860 79.000 2.710 2.700 0.350 0.056 0.000 22.000
Tangerines, (mandarin oranges), raw 14.000 0.630 12.000 0.100 2.300 0.190 0.022 0.000 44.000
Tempeh 111.000 18.540 81.000 2.703 ? 10.800 2.220 0.000 193.000
Tempeh, cooked 95.600 18.190 77.200 2.126 ? 11.380 3.290 0.000 197.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 162.000 8.040 46.000 1.450 0.400 4.460 0.646 0.000 77.000
Tofu, raw, firm, prepared with calcium sulfate 683.000 15.780 58.000 10.470 2.300 8.720 1.261 0.000 145.000
Tofu, soft, prepared with calcium sulfate and magnesium chloride 111.000 6.550 27.000 1.110 0.200 3.690 0.533 0.000 61.000
Tomatoes, red, ripe, raw, year round average 5.000 0.850 11.000 0.450 1.100 0.330 0.045 0.000 21.000
Tomatoes, sun-dried 110.000 14.110 194.000 9.090 12.300 2.970 0.426 0.000 258.000
Turnip greens, raw 190.000 1.500 31.000 1.100 3.200 0.300 0.070 0.000 27.000
Wasabi, root, raw 128.000 4.800 69.000 1.030 7.700 0.630   0.000 109.000
Watercress, raw 120.000 2.300 21.000 0.200 1.500 0.100 0.027 0.000 11.000
Source Calcium mg Protein
g
Magnesium
mg
Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Winged beans, immature seeds, raw 84.000 6.950 34.000 1.500 ? 0.870 0.238 0.000 49.000
Winged beans, mature seeds, raw 440.000 29.650 179.000 13.440 ? 16.320 2.303 0.000 409.000
Yardlong beans, mature seeds, raw 138.000 24.330 338.000 8.610 11.000 1.310 0.339 0.000 347.000


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