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.Dietary Fat as a |
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.
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 |
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