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.Dietary Fat as a
Percentage of Calories

Below is a very extensive table of foods based on fat as a percentage of calories. Please keep in mind
that the human body manufactures its own cholesterol, so there is no need for dietary cholesterol.

 

Donations accepted!

Note: Fat = 9 cal per gram
The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in an ascending order from the lowest percentage of fat as a percentage of calories to the highest amount of as a percentage of calories. The sourse 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 suspected errors.

Source Fat as % of calories Total Fat g kcal Calcium mg Saturated Fat g Cholesterol mg Protein g Magnesium mg Iron mg Fiber g
Beans, adzuki, yokan, mature seeds 0.42 0.120 260.000 27.000 0.043 0.000 3.290 18.000 1.160 ?
Beans, kidney, california red, mature seeds, raw 0.68 0.250 330.000 195.000 0.036 0.000 24.370 160.000 9.350 24.900
Currants, zante, dried 0.86 0.270 283.000 86.000 0.028 0.000 4.080 41.000 3.260 6.800
Seaweed, agar, raw 1.04 0.030 26.000 54.000 0.006 0.000 0.540 67.000 1.860 0.500
Potatoes, raw, flesh and skin 1.14 0.100 79.000 7.000 0.026 0.000 2.070 21.000 0.760 1.600
Lotus root, raw 1.22 0.100 74.000 45.000 0.030 0.000 2.600 23.000 1.160 4.900
Beans, kidney, royal red, mature seeds, raw 1.23 0.450 329.000 131.000 0.065 0.000 25.330 138.000 8.700 24.900
Raisins, seedless 1.38 0.460 300.000 49.000 0.150 0.000 3.220 33.000 2.080 4.000
Beans, adzuki, mature seeds, raw 1.45 0.530 329.000 66.000 0.191 0.000 19.870 127.000 4.980 12.700
Dates, domestic, natural and dry 1.47 0.450 275.000 32.000 0.191 0.000 1.970 35.000 1.150 7.500
Potatoes, raw, skin 1.55 0.100 58.000 30.000 0.026 0.000 2.570 23.000 3.240 2.500
Lima beans, large, mature seeds, raw 1.84 0.690 338.000 81.000 0.161 0.000 21.460 224.000 7.510 19.000
Burdock root, raw 1.88 0.150 72.000 41.000 0.025 0.000 1.530 38.000 0.800 3.300
Peaches, raw 1.88 0.090 43.000 5.000 0.010 0.000 0.700 7.000 0.110 2.000
Rice, white, long-grain, regular, cooked 1.94 0.280 130.000 10.000 0.077 0.000 2.690 12.000 1.200 0.400
Prunes, dried, uncooked 1.96 0.520 239.000 51.000 0.041 0.000 2.610 45.000 2.480 7.100
Squash, winter, butternut, raw 2.00 0.100 45.000 48.000 0.021 0.000 1.000 34.000 0.700 ?
Beans, kidney, all types, mature seeds, raw 2.24 0.830 333.000 143.000 0.120 0.000 23.580 140.000 8.200 24.900
Squash, winter, acorn, raw 2.25 0.100 40.000 33.000 0.021 0.000 0.800 32.000 0.700 1.500
Beans, white, mature seeds, raw 2.30 0.850 333.000 240.000 0.219 0.000 23.360 190.000 10.440 15.200
Lima beans, immature seeds, cooked, boiled, drained, without salt 2.34 0.320 123.000 32.000 0.073 0.000 6.810 74.000 2.450 5.300
Chicory roots, raw 2.47 0.200 73.000 41.000 0.048 0.000 1.400 22.000 0.800 ?
Lentils, mature seeds, raw 2.56 0.960 338.000 51.000 0.135 0.000 28.060 107.000 9.020 30.500
Melons, honeydew, raw 2.57 0.100 35.000 6.000 0.025 0.000 0.460 7.000 0.070 0.600
Beans, pinto, immature seeds, frozen, unprepared 2.65 0.500 170.000 58.000 0.061 0.000 9.800 60.000 3.000 5.700
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 2.67 0.480 162.000 52.000 0.058 0.000 9.310 54.000 2.710 8.600
Okra, raw 2.73 0.100 33.000 81.000 0.026 0.000 2.000 57.000 0.800 3.200
Beans, kidney, red, mature seeds, raw 2.83 1.060 337.000 83.000 0.154 0.000 22.530 138.000 6.690 15.200
Persimmons, native, raw 2.83 0.400 127.000 27.000 ? 0.000 0.800 ? 2.500 ?
Seaweed, irishmoss, raw 2.94 0.160 49.000 72.000 0.033 0.000 1.510 144.000 8.900 1.300
Beans, pink, mature seeds, raw 2.97 1.130 343.000 130.000 0.292 0.000 20.960 182.000 6.770 12.700
Mung beans, mature seeds, raw 2.98 1.150 347.000 132.000 0.348 0.000 23.860 189.000 6.740 16.300
Beans, pinto, mature seeds, raw 2.99 1.130 340.000 121.000 0.235 0.000 20.880 159.000 5.880 24.400
Garlic, raw 3.02 0.500 149.000 181.000 0.089 0.000 6.360 25.000 1.700 2.100
Beans, great northern, mature seeds, raw 3.03 1.140 339.000 175.000 0.356 0.000 21.860 189.000 5.470 20.200
Beans, small white, mature seeds, raw 3.16 1.180 336.000 173.000 0.304 0.000 21.110 183.000 7.730 24.900
Papayas, raw 3.23 0.140 39.000 24.000 0.043 0.000 0.610 10.000 0.100 1.800
Beans, cranberry (roman), mature seeds, raw 3.30 1.230 335.000 127.000 0.316 0.000 23.030 156.000 5.000 24.700
Turnips, raw 3.33 0.100 27.000 30.000 0.011 0.000 0.900 11.000 0.300 1.800
Yardlong beans, mature seeds, raw 3.40 1.310 347.000 138.000 0.339 0.000 24.330 338.000 8.610 11.000
Beans, navy, mature seeds, raw 3.44 1.280 335.000 155.000 0.331 0.000 22.330 173.000 6.440 24.400
Pumpkin, raw 3.46 0.100 26.000 21.000 0.052 0.000 1.000 12.000 0.800 0.500
Beans, snap, green, raw 3.48 0.120 31.000 37.000 0.026 0.000 1.820 25.000 1.040 3.400
Crabapples, raw 3.55 0.300 76.000 18.000 0.048 0.000 0.400 7.000 0.360 ?
Beets, raw 3.56 0.170 43.000 16.000 0.027 0.000 1.610 23.000 0.800 2.800
Mushrooms, shiitake, cooked, without salt 3.60 0.220 55.000 3.000 0.055 0.000 1.560 14.000 0.440 2.100
Parsnips, raw 3.60 0.300 75.000 36.000 0.050 0.000 1.200 29.000 0.590 4.900
Figs, raw 3.65 0.300 74.000 35.000 0.060 0.000 0.750 17.000 0.370 3.300
Cranberries, raw 3.67 0.200 49.000 7.000 0.017 0.000 0.390 5.000 0.200 4.200
Mangos, raw 3.74 0.270 65.000 10.000 0.066 0.000 0.510 9.000 0.130 1.800
Beans, black, mature seeds, raw 3.75 1.420 341.000 123.000 0.366 0.000 21.600 171.000 5.020 15.200
Mung beans, mature seeds, sprouted, cooked, stir-fried 3.78 0.210 50.000 13.000 0.039 0.000 4.300 33.000 1.900 1.900
Onions, raw 3.79 0.160 38.000 20.000 0.026 0.000 1.160 10.000 0.220 1.800
Tangerines, (mandarin oranges), raw 3.89 0.190 44.000 14.000 0.022 0.000 0.630 12.000 0.100 2.300
Hyacinth-beans, immature seeds, raw 3.91 0.200 46.000 50.000 0.088 0.000 2.100 40.000 0.740 ?
Pomegranates, raw 3.97 0.300 68.000 3.000 0.038 0.000 0.950 3.000 0.300 0.600
Carrots, raw 3.98 0.190 43.000 27.000 0.030 0.000 1.030 15.000 0.500 3.000
Broadbeans (fava beans), mature seeds, raw 4.04 1.530 341.000 103.000 0.254 0.000 26.120 192.000 6.700 25.000
Figs, dried, uncooked 4.13 1.170 255.000 144.000 0.234 0.000 3.050 59.000 2.230 12.200
Mothbeans, mature seeds, raw 4.22 1.610 343.000 150.000 0.364 0.000 22.940 381.000 10.850 ?
Peas, edible-podded, raw 4.29 0.200 42.000 43.000 0.039 0.000 2.800 24.000 2.080 2.600
Mungo beans, mature seeds, raw 4.33 1.640 341.000 138.000 0.114 0.000 25.210 267.000 7.570 18.300
Leeks, (bulb and lower leaf-portion), raw 4.43 0.300 61.000 59.000 0.040 0.000 1.500 28.000 2.100 1.800
Peas, green, raw 4.44 0.400 81.000 25.000 0.071 0.000 5.420 33.000 1.470 5.100
Nuts, chestnuts, chinese, raw 4.46 1.110 224.000 18.000 0.164 0.000 4.200 84.000 1.410 ?
Milk, nonfat 4.63 0.180 35.000 123.000 0.117 2.000 3.410 11.000 0.040 0.000
Lentils, sprouted, raw 4.67 0.550 106.000 25.000 0.057 0.000 8.960 37.000 3.210 -
Bananas, raw 4.70 0.480 92.000 6.000 0.185 0.000 1.030 29.000 0.310 2.400
Radishes, oriental, raw 5.00 0.100 18.000 27.000 0.030 0.000 0.600 16.000 0.400 1.600
Wasabi, root, raw 5.20 0.630 109.000 128.000   0.000 4.800 69.000 1.030 7.700
Beans, french, mature seeds, raw 5.30 2.020 343.000 186.000 0.221 0.000 18.810 188.000 3.400 25.200
Seeds, lotus seeds 5.34 1.970 332.000 163.000 0.330 0.000 15.410 210.000 3.530 ?
lotus seeds 5.34 1.970 332.000 163.000 0.330 0.000 15.410 210.000 3.530 ?
Apples, raw, with skin 5.49 0.360 59.000 7.000 0.058 0.000 0.190 5.000 0.180 2.700
Oranges, raw, California, valencias 5.51 0.300 49.000 40.000 0.035 0.000 1.040 10.000 0.090 2.500
Squash, winter, all varieties, raw 5.59 0.230 37.000 31.000 0.046 0.000 1.450 21.000 0.580 1.500
Nuts, chestnuts, european, raw, peeled 5.74 1.250 196.000 19.000 0.235 0.000 1.630 30.000 0.940 ?
Pears, raw 6.10 0.400 59.000 11.000 0.022 0.000 0.390 6.000 0.250 2.400
Blueberries, raw 6.11 0.380 56.000 6.000 0.032 0.000 0.670 5.000 0.170 2.700
Eggplant, raw 6.23 0.180 26.000 7.000 0.034 0.000 1.020 14.000 0.270 2.500
Brussels sprouts, raw 6.28 0.300 43.000 42.000 0.062 0.000 3.380 23.000 1.400 3.800
Peppers, sweet, red, raw 6.33 0.190 27.000 9.000 0.028 0.000 0.890 10.000 0.460 2.000
Peppers, sweet, green, raw 6.33 0.190 27.000 9.000 0.028 0.000 0.890 10.000 0.460 1.800
Kiwi fruit, (chinese gooseberries), fresh, raw 6.49 0.440 61.000 26.000 0.029 0.000 0.990 30.000 0.410 3.400
Rice, brown, medium-grain, cooked 6.67 0.830 112.000 10.000 0.165 0.000 2.320 44.000 0.530 1.800
Beans, yellow, mature seeds, raw 6.78 2.600 345.000 166.000 0.671 0.000 22.000 222.000 7.010 25.100
Lima beans, immature seeds, raw 6.85 0.860 113.000 34.000 0.198 0.000 6.840 58.000 3.140 4.900
Mustard greens, raw 6.92 0.200 26.000 103.000 0.010 0.000 2.700 32.000 1.460 3.300
Mushrooms, portabella, raw 6.92 0.200 26.000 8.000 0.026 0.000 2.500 11.000 0.600 1.500
Peppers, sweet, yellow, raw 7.00 0.210 27.000 11.000 0.031 0.000 1.000 12.000 0.460 0.900
Seaweed, laver, raw 7.20 0.280 35.000 70.000 0.061 0.000 5.810 2.000 1.800 0.300
Beans, snap, green, cooked, boiled, drained, without salt 7.20 0.280 35.000 46.000 0.064 0.000 1.890 25.000 1.280 3.200
Melons, cantaloupe, raw 7.20 0.280 35.000 11.000 0.071 0.000 0.880 11.000 0.210 0.800
Broadbeans, immature seeds, cooked, boiled, drained, without salt 7.26 0.500 62.000 18.000 0.142 0.000 4.800 31.000 1.500 3.600
Rice, brown, long-grain, cooked 7.30 0.900 111.000 10.000 0.180 0.000 2.580 43.000 0.420 1.800
Apricots, raw 7.31 0.390 48.000 14.000 0.027 0.000 1.400 8.000 0.540 2.400
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 7.35 0.580 71.000 11.000 0.189 0.000 0.660 6.000 0.260 1.000
Beans, fava, in pod, raw 7.47 0.730 88.000 37.000 0.118 0.000 7.920 33.000 1.550 ?
Broadbeans, immature seeds, raw 7.50 0.600 72.000 22.000 0.138 0.000 5.600 38.000 1.900 4.200
Cauliflower, raw 7.56 0.210 25.000 22.000 0.032 0.000 1.980 15.000 0.440 2.500
Asparagus, raw 7.83 0.200 23.000 21.000 0.046 0.000 2.280 18.000 0.870 2.100
Celery, raw 7.88 0.140 16.000 40.000 0.037 0.000 0.750 11.000 0.400 1.700
Pineapple, raw 7.90 0.430 49.000 7.000 0.032 0.000 0.390 14.000 0.370 1.200
Mulberries, raw 8.16 0.390 43.000 39.000 0.027 0.000 1.440 18.000 1.850 1.700
Watercress, raw 8.18 0.100 11.000 120.000 0.027 0.000 2.300 21.000 0.200 1.500
Nectarines, raw 8.45 0.460 49.000 5.000 0.051 0.000 0.940 8.000 0.150 1.600
Rhubarb, raw 8.57 0.200 21.000 86.000 0.053 0.000 0.900 12.000 0.220 1.800
Cabbage, red, raw 8.67 0.260 27.000 51.000 0.034 0.000 1.390 15.000 0.490 2.000
Cucumber, with peel, raw 9.00 0.130 13.000 14.000 0.034 0.000 0.690 11.000 0.260 0.800
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 9.35 0.810 78.000 16.000 0.098 0.000 7.070 111.000 2.110  
Beans, navy, mature seeds, sprouted, raw 9.40 0.700 67.000 15.000 0.085 0.000 6.150 101.000 1.930  
Squash, summer, all varieties, raw 9.45 0.210 20.000 20.000 0.044 0.000 1.180 23.000 0.460 1.900
Chard, swiss, raw 9.47 0.200 19.000 51.000 0.030 0.000 1.800 81.000 1.800 1.600
Ginger root, raw 9.52 0.730 69.000 18.000 0.203 0.000 1.740 43.000 0.500 2.000
Carambola, (starfruit), raw 9.55 0.350 33.000 4.000 0.023 0.000 0.540 9.000 0.260 2.700
Nuts, chestnuts, european, raw, unpeeled 9.55 2.260 213.000 27.000 0.425 0.000 2.420 32.000 1.010 8.100
Cabbage, raw 9.72 0.270 25.000 47.000 0.033 0.000 1.440 15.000 0.590 2.300
Squash, summer, scallop, raw 10.00 0.200 18.000 19.000 0.041 0.000 1.200 23.000 0.400 ?
Turnip greens, raw 10.00 0.300 27.000 190.000 0.070 0.000 1.500 31.000 1.100 3.200
Raspberries, raw 10.10 0.550 49.000 22.000 0.019 0.000 0.910 18.000 0.570 6.800
Plums, raw 10.15 0.620 55.000 4.000 0.049 0.000 0.790 7.000 0.100 1.500
Mushrooms, enoki, raw 10.32 0.390 34.000 1.000 0.043 0.000 2.370 16.000 0.888 2.600
Tomatoes, sun-dried 10.36 2.970 258.000 110.000 0.426 0.000 14.110 194.000 9.090 12.300
Fiddlehead ferns, raw 10.59 0.400 34.000 32.000 ? 0.000 4.550 34.000 1.310 ?
Endive, raw 10.59 0.200 17.000 52.000 0.048 0.000 1.250 15.000 0.830 3.100
Strawberries, raw 11.10 0.370 30.000 14.000 0.020 0.000 0.610 10.000 0.380 2.300
Prickly pears, raw 11.20 0.510 41.000 56.000 0.067 0.000 0.730 85.000 0.300 3.600
Broccoli, raw 11.25 0.350 28.000 48.000 0.054 0.000 2.980 25.000 0.880 3.000
Squash, winter, hubbard, raw 11.25 0.500 40.000 14.000 0.103 0.000 2.000 19.000 0.400 ?
Squash, summer, crookneck and straightneck, raw 11.37 0.240 19.000 21.000 0.049 0.000 0.940 21.000 0.480 1.900
Seaweed, kelp, raw 11.72 0.560 43.000 168.000 0.247 0.000 1.680 121.000 2.850 1.300
Chicory greens, raw 11.74 0.300 23.000 100.000 0.073 0.000 1.700 30.000 0.900 4.000
Gooseberries, raw 11.86 0.580 44.000 25.000 0.038 0.000 0.880 10.000 0.310 4.300
Mushrooms, raw 11.88 0.330 25.000 5.000 0.046 0.000 2.900 10.000 1.040 1.200
Cherries, sweet, raw 12.00 0.960 72.000 15.000 0.216 0.000 1.200 11.000 0.390 2.300
Watermelon, raw 12.09 0.430 32.000 8.000 0.048 0.000 0.620 11.000 0.170 0.500
Corn, sweet, yellow and white, raw 12.35 1.180 86.000 2.000 0.182 0.000 3.220 37.000 0.520 2.700
Mushroom, oyster, raw 12.41 0.510 37.000 6.000 ? 0.000 4.140 20.000 1.740 2.400
Collards, raw 12.6 0.420 30.000 145.000 0.055 0.000 2.450 9.000 0.190 3.600
Kale, raw 12.60 0.700 50.000 135.000 0.091 0.000 3.300 34.000 1.700 2.000
Seaweed, wakame, raw 12.8 0.640 45.000 150.000 0.130 0.000 3.030 107.000 2.180 0.500
Lettuce, cos or romaine, raw 12.86 0.200 14.000 36.000 0.026 0.000 1.620 6.000 1.100 1.700
Beans, pinto, mature seeds, sprouted, raw 13.06 0.900 62.000 43.000 0.109 0.000 5.250 53.000 1.970  
Seaweed, spirulina, raw 13.50 0.390 26.000 12.000 0.135 0.000 5.920 19.000 2.790 ?
Quinoa 13.96 5.800 374.000 60.000 0.590 0.000 13.100 210.000 9.250 5.900
Dandelion greens, raw 14.00 0.700 45.000 187.000 0.170 0.000 2.700 36.000 3.100 3.500
Tomatoes, red, ripe, raw, year round average 14.14 0.330 21.000 5.000 0.045 0.000 0.850 11.000 0.450 1.100
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 14.21 2.590 164.000 49.000 0.269 0.000 8.860 48.000 2.890 7.600
Lettuce, iceberg (includes crisphead types), raw 14.25 0.190 12.000 19.000 0.025 0.000 1.010 9.000 0.500 1.400
Spinach, raw 14.32 0.350 22.000 99.000 0.056 0.000 2.860 79.000 2.710 2.700
RICE DREAM 14.88 0.810 49.000 8.000 0.068 0.000 0.170 4.000 0.080 0.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 14.93 6.040 364.000 105.000 0.626 0.000 19.300 115.000 6.240 17.400
Lettuce, looseleaf, raw 15.00 0.300 18.000 68.000 0.039 0.000 1.300 11.000 1.400 1.900
Lettuce, butterhead (includes boston and bibb types), raw 15.23 0.220 13.000 32.000 0.029 0.000 1.290 13.000 0.300 1.000
Beans, kidney, mature seeds, sprouted, raw 15.52 0.500 29.000 17.000 0.072 0.000 4.200 21.000 0.810  
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 15.82 0.580 33.000 19.000 0.083 0.000 4.830 23.000 0.890  
Oats 15.96 6.900 389.000 54.000 1.217 0.000 16.890 177.000 4.720 10.600
Winged beans, immature seeds, raw 15.98 0.870 49.000 84.000 0.238 0.000 6.950 34.000 1.500 ?
Squash, winter, spaghetti, raw 16.55 0.570 31.000 23.000 0.117 0.000 0.640 12.000 0.310 ?
Squash, zucchini, baby, raw 17.14 0.400 21.000 21.000 0.083 0.000 2.710 33.000 0.790 1.100
Peppers, jalapeno, raw 18.60 0.620 30.000 10.000 0.062 0.000 1.350 19.000 0.700 2.800
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 18.90 2.940 140.000 60.000 0.417 41.000 26.690 107.000 1.070 0.000
Pumpkin leaves, raw 18.95 0.400 19.000 39.000 0.207 0.000 3.150 38.000 2.220  
Parsley, raw 19.75 0.790 36.000 138.000 0.132 0.000 2.970 50.000 6.200 3.300
Alfalfa seeds, sprouted, raw 21.41 0.690 29.000 32.000 0.069 0.000 3.990 27.000 0.960 2.500
Chicken, broilers or fryers, light meat, meat only, cooked, roasted 23.46 4.510 173.000 15.000 1.270 85.000 30.910 27.000 1.060 0.000
Arugula, raw 23.76 0.660 25.000 160.000 0.086 0.000 2.580 47.000 1.460 1.600
Radishes, raw 24.30 0.540 20.000 21.000 0.030 0.000 0.600 9.000 0.290 1.600
Turkey, all classes, breast, meat and skin, cooked, roasted 35.29 7.410 189.000 21.000 2.100 74.000 28.710 27.000 1.400 0.000
Chicken, broilers or fryers, breast, meat and skin, cooked, roasted 35.54 7.780 197.000 14.000 2.190 84.000 29.800 27.000 1.070 0.000
Pork, fresh, leg (ham), rump half, separable lean only, cooked,

roasted

35.56 8.140 206.000 7.000 2.870 96.000 30.940 29.000 1.140 0.000
Winged beans, mature seeds, raw 35.91 16.320 409.000 440.000 2.303 0.000 29.650 179.000 13.440 ?
Lamb, domestic, leg, whole (shank and sirloin), separable lean only,

trimmed to 1/4" fat, choice, cooked, roasted

36.47 7.740 191.000 8.000 2.760 89.000 28.300 26.000 2.120 0.000
MORI-NU, Tofu, silken, firm 39.19 2.700 62.000 32.000 0.406 0.000 6.900 7.000 1.030 0.100
Soybeans, green, raw 41.63 6.800 147.000 197.000 0.786 0.000 12.950 65.000 3.550 4.200
Soybeans, mature seeds, raw 43.14 19.940 416.000 277.000 2.884 0.000 36.490 280.000 15.700 9.300
Soybeans, mature seeds, sprouted, raw 49.43 6.700 122.000 67.000 0.929 0.000 13.090 72.000 2.100 1.100
Tempeh 50.36 10.800 193.000 111.000 2.220 0.000 18.540 81.000 2.703 ?
Milk, producer, fluid, 3.7% milkfat 51.33 3.660 64.172 119.000 2.278 14.300 3.280 13.400 0.050 0.000
Tempeh, cooked 51.99 11.380 197.000 95.600 3.290 ?(0.000) 18.190 77.200 2.126 ?
Soy milk 52.09 1.910 33.000 4.000 0.214 0.000 2.750 19.000 0.580 1.300
Finfish, salmon, chinook, cooked, dry heat 52.13 13.380 231.000 28.000 3.214 85.000 25.720 122.000 0.910 0.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 52.13 4.460 77.000 162.000 0.646 0.000 8.040 46.000 1.450 0.400
Tofu, raw, firm, prepared with calcium sulfate 54.12 8.720 145.000 683.000 1.261 0.000 15.780 58.000 10.470 2.300
Milk, goat 54.15 4.140 68.813 133.500 2.667 11.400 3.560 13.970 0.050 0.000
Tofu, soft, prepared with calcium sulfate and magnesium chloride 54.44 3.690 61.000 111.000 0.533 0.000 6.550 27.000 1.110 0.200
Nuts, acorns, raw 55.49 23.860 387.000 41.000 3.102 0.000 6.150 62.000 0.790  
Milk, human 56.67 4.380 69.563 32.200 2.009 13.900 1.030 3.400 0.030 0.000
Milk, sheep 58.44 7.000 107.808 193.400 4.603 27.000 5.980 18.360 0.100 0.000
Egg, whole, raw, fresh 60.52 10.020 149.000 49.000 3.100 425.000 12.490 10.000 1.440 0.000
Egg, whole, cooked, hard-boiled 61.61 10.610 155.000 50.000 3.267 424.000 12.580 10.000 1.190 0.000
Seeds, Flax seed 62.20 34.000 492.000 199.000 3.196 0.000 19.500 362.000 6.220 27.900
Flax seed 62.2 34.000 492.000 199.000 3.196 0.000 19.500 362.000 6.220 27.900
Beef, ground, regular, cooked, broiled, medium 64.43 20.690 289.000 11.000 8.130 90.000 24.070 20.000 2.440 0.000
Beef, variety meats and by-products, tongue, cooked, simmered 65.96 20.740 283.000 7.000 8.930 107.000 22.110 17.000 3.390 0.000
Egg, whole, cooked, fried 67.84 15.000 199.000 55.000 4.167 459.000 13.540 11.000 1.560 0.000
Nuts, pistachio nuts, raw 70.55 43.190 551.000 107.000 5.286 0.000 20.480 121.000 4.270 10.000
Nuts, pistachio nuts, dry roasted, without salt added 72.21 45.730 570.000 108.000 5.525 0.000 21.240 120.000 4.180 10.300
Nuts, cashew nuts, dry roasted, without salt added 72.67 46.350 574.000 45.000 9.157 0.000 15.310 260.000 6.000 3.000
Seeds, pumpkin and squash seed kernels 76.28 45.850 541.000 43.000 8.674 0.000 24.540 535.000 14.970 3.900
Pumpkin and squash seed kernels 76.28 45.850 541.000 43.000 8.674 0.000 24.540 535.000 14.970 3.900
Peanut butter, chunk style, 76.31 49.940 589.000 41.000 9.580 0.000 24.050 159.000 1.900 6.600
Peanuts, virginia, raw 77.93 48.750 563.000 89.000 6.361 0.000 25.190 171.000 2.550 8.500
Seeds, sesame seeds 78.02 49.670 573.000 975.000 6.957 0.000 17.730 351.000 14.550 11.800
Seeds, sunflower seed 78.27 49.570 570.000 116.000 5.195 0.000 22.780 354.000 6.770 10.500
Peanuts, spanish, raw 78.32 49.600 570.000 106.000 7.642 0.000 26.150 188.000 3.910 9.500
Nuts, almonds 78.85 50.640 578.000 248.000 3.881 0.000 21.260 275.000 4.290 11.800
Nuts, pine nuts, pignolia, dried 80.62 50.700 566.000 26.000 7.797 0.000 24.000 233.000 9.200 4.500
Seeds, sesame butter, tahini 81.32 53.760 595.000 426.000 7.529 0.000 17.000 95.000 8.950 9.300
Olives, ripe, canned (small-extra large) 83.58 10.680 115.000 88.000 1.415 0.000 0.840 4.000 3.300 3.200
Nuts, walnuts, black 83.89 56.580 607.000 58.000 3.628 0.000 24.350 202.000 3.070 5.000
Nuts, almond butter, plain, without salt added 84.03 59.100 633.000 270.000 5.602 0.000 15.080 303.000 3.700 3.700
Nuts, hazelnuts or filberts 87.06 60.750 628.000 114.000 4.464 0.000 14.950 163.000 4.700 9.700
Nuts, pine nuts, pinyon, dried 87.25 60.980 629.000 8.000 9.377 0.000 11.570 234.000 3.060 10.700
Avocados, raw, California 88.12 17.330 177.000 11.000 2.590 0.000 2.110 41.000 1.180 4.900
Nuts, walnuts, English 89.74 65.210 654.000 104.000 6.126 0.000 15.230 158.000 2.910 6.700
Nuts, brazilnuts, dried, unblanched 90.85 66.220 656.000 176.000 16.154 0.000 14.340 225.000 3.400 5.400
Nuts, pecans 93.74 71.970 691.000 70.000 6.175 0.000 9.170 121.000 2.530 9.600
Nuts, macadamia nuts, raw 94.98 75.770 718.000 85.000 12.061 0.000 7.910 130.000 3.690 8.600

http://www.nal.usda.gov/fnic/

http://www.nal.usda.gov/fnic/foodcomp/Data/index.html

http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl



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