The collumn, "Protein as % of calories", is based on
the food's protein value as a percentage of its calories. The
remaining collumns are values per 100 grams of the edible portion
of that food as found on the previous protein
page.
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Seaweed, spirulina,
raw |
91.1 |
5.920 |
0.000 |
12.000 |
0.390 |
0.135 |
19.000 |
2.790 |
? |
26.000 |
| Watercress, raw |
83.6 |
2.300 |
0.000 |
120.000 |
0.100 |
0.027 |
21.000 |
0.200 |
1.500 |
11.000 |
| Finfish, halibut,
Atlantic and Pacific, cooked, dry heat |
76.3 |
26.690 |
41.000 |
60.000 |
2.940 |
0.417 |
107.000 |
1.070 |
0.000 |
140.000 |
| Chicken, broilers or
fryers, light meat, meat only, cooked, roasted |
71.5 |
30.910 |
85.000 |
15.000 |
4.510 |
1.270 |
27.000 |
1.060 |
0.000 |
173.000 |
| Seaweed, laver, raw |
66.4 |
5.810 |
0.000 |
70.000 |
0.280 |
0.061 |
2.000 |
1.800 |
0.300 |
35.000 |
| Pumpkin leaves, raw |
66.3 |
3.150 |
0.000 |
39.000 |
0.400 |
0.207 |
38.000 |
2.220 |
|
19.000 |
| Chicken, broilers or
fryers, breast, meat and skin, cooked, roasted |
60.5 |
29.800 |
84.000 |
14.000 |
7.780 |
2.190 |
27.000 |
1.070 |
0.000 |
197.000 |
| Turkey, all classes,
breast, meat and skin, cooked, roasted |
60.1 |
28.710 |
74.000 |
21.000 |
7.410 |
2.100 |
27.000 |
1.400 |
0.000 |
189.000 |
| Pork, fresh, leg
(ham), rump half, separable lean only, cooked, roasted
|
60.0 |
30.940 |
96.000 |
7.000 |
8.140 |
2.870 |
29.000 |
1.140 |
0.000 |
206.000 |
| Lamb, domestic, leg,
whole (shank and sirloin), separable lean only, trimmed
to 1/4" fat, choice, cooked, roasted
|
59.3 |
28.300 |
89.000 |
8.000 |
7.740 |
2.760 |
26.000 |
2.120 |
0.000 |
191.000 |
| Beans, kidney, mature
seeds, sprouted, cooked, boiled, drained, without salt |
58.6 |
4.830 |
0.000 |
19.000 |
0.580 |
0.083 |
23.000 |
0.890 |
|
33.000 |
| Beans, kidney, mature
seeds, sprouted, raw |
57.9 |
4.200 |
0.000 |
17.000 |
0.500 |
0.072 |
21.000 |
0.810 |
|
29.000 |
| Winged beans, immature
seeds, raw |
56.7 |
6.950 |
0.000 |
84.000 |
0.870 |
0.238 |
34.000 |
1.500 |
? |
49.000 |
| Alfalfa seeds,
sprouted, raw |
55.0 |
3.990 |
0.000 |
32.000 |
0.690 |
0.069 |
27.000 |
0.960 |
2.500 |
29.000 |
| Fiddlehead ferns, raw |
53.5 |
4.550 |
0.000 |
32.000 |
0.400 |
? |
34.000 |
1.310 |
? |
34.000 |
| Spinach, raw |
52.0 |
2.860 |
0.000 |
99.000 |
0.350 |
0.056 |
79.000 |
2.710 |
2.700 |
22.000 |
| Squash, zucchini,
baby, raw |
51.6 |
2.710 |
0.000 |
21.000 |
0.400 |
0.083 |
33.000 |
0.790 |
1.100 |
21.000 |
| Mushrooms, raw |
46.4 |
2.900 |
0.000 |
5.000 |
0.330 |
0.046 |
10.000 |
1.040 |
1.200 |
25.000 |
| Lettuce, cos or
romaine, raw |
46.3 |
1.620 |
0.000 |
36.000 |
0.200 |
0.026 |
6.000 |
1.100 |
1.700 |
14.000 |
| Mushroom, oyster, raw |
44.8 |
4.140 |
0.000 |
6.000 |
0.510 |
? |
20.000 |
1.740 |
2.400 |
37.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Finfish, salmon,
chinook, cooked, dry heat |
44.5 |
25.720 |
85.000 |
28.000 |
13.380 |
3.214 |
122.000 |
0.910 |
0.000 |
231.000 |
| MORI-NU, Tofu, silken,
firm |
44.5 |
6.900 |
0.000 |
32.000 |
2.700 |
0.406 |
7.000 |
1.030 |
0.100 |
62.000 |
| Tofu, raw, firm,
prepared with calcium sulfate |
43.5 |
15.780 |
0.000 |
683.000 |
8.720 |
1.261 |
58.000 |
10.470 |
2.300 |
145.000 |
| Tofu, soft, prepared
with calcium sulfate and magnesium chloride |
43.0 |
6.550 |
0.000 |
111.000 |
3.690 |
0.533 |
27.000 |
1.110 |
0.200 |
61.000 |
| Soybeans, mature
seeds, sprouted, raw |
42.9 |
13.090 |
0.000 |
67.000 |
6.700 |
0.929 |
72.000 |
2.100 |
1.100 |
122.000 |
| Broccoli, raw |
42.6 |
2.980 |
0.000 |
48.000 |
0.350 |
0.054 |
25.000 |
0.880 |
3.000 |
28.000 |
| Tofu, firm, prepared
with calcium sulfate and magnesium chloride |
41.8 |
8.040 |
0.000 |
162.000 |
4.460 |
0.646 |
46.000 |
1.450 |
0.400 |
77.000 |
| Mustard greens, raw |
41.5 |
2.700 |
0.000 |
103.000 |
0.200 |
0.010 |
32.000 |
1.460 |
3.300 |
26.000 |
| Arugula, raw |
41.3 |
2.580 |
0.000 |
160.000 |
0.660 |
0.086 |
47.000 |
1.460 |
1.600 |
25.000 |
| Asparagus, raw |
39.7 |
2.280 |
0.000 |
21.000 |
0.200 |
0.046 |
18.000 |
0.870 |
2.100 |
23.000 |
| Lettuce, butterhead
(includes boston and bibb types), raw |
39.7 |
1.290 |
0.000 |
32.000 |
0.220 |
0.029 |
13.000 |
0.300 |
1.000 |
13.000 |
| Milk, nonfat |
39.0 |
3.410 |
2.000 |
123.000 |
0.180 |
0.117 |
11.000 |
0.040 |
0.000 |
35.000 |
| Mushrooms, portabella,
raw |
38.5 |
2.500 |
0.000 |
8.000 |
0.200 |
0.026 |
11.000 |
0.600 |
1.500 |
26.000 |
| Tempeh |
38.4 |
18.540 |
0.000 |
111.000 |
10.800 |
2.220 |
81.000 |
2.703 |
? |
193.000 |
| Chard, swiss, raw |
37.9 |
1.800 |
0.000 |
51.000 |
0.200 |
0.030 |
81.000 |
1.800 |
1.600 |
19.000 |
| Tempeh, cooked |
36.9 |
18.190 |
?(0.000) |
95.600 |
11.380 |
3.290 |
77.200 |
2.126 |
? |
197.000 |
| Beans, navy, mature
seeds, sprouted, raw |
36.7 |
6.150 |
0.000 |
15.000 |
0.700 |
0.085 |
101.000 |
1.930 |
|
67.000 |
| Beans, navy, mature
seeds, sprouted, cooked, boiled, drained, without salt |
36.3 |
7.070 |
0.000 |
16.000 |
0.810 |
0.098 |
111.000 |
2.110 |
|
78.000 |
| Beans, fava, in pod,
raw |
36.0 |
7.920 |
0.000 |
37.000 |
0.730 |
0.118 |
33.000 |
1.550 |
? |
88.000 |
| Soybeans, green, raw |
35.2 |
12.950 |
0.000 |
197.000 |
6.800 |
0.786 |
65.000 |
3.550 |
4.200 |
147.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Soybeans, mature
seeds, raw |
35.0 |
36.490 |
0.000 |
277.000 |
19.940 |
2.884 |
280.000 |
15.700 |
9.300 |
416.000 |
| Mung beans, mature
seeds, sprouted, cooked, stir-fried |
34.4 |
4.300 |
0.000 |
13.000 |
0.210 |
0.039 |
33.000 |
1.900 |
1.900 |
50.000 |
| Beans, pinto, mature
seeds, sprouted, raw |
33.9 |
5.250 |
0.000 |
43.000 |
0.900 |
0.109 |
53.000 |
1.970 |
|
62.000 |
| Lentils, sprouted, raw |
33.8 |
8.960 |
0.000 |
25.000 |
0.550 |
0.057 |
37.000 |
3.210 |
- |
106.000 |
| Lettuce, iceberg
(includes crisphead types), raw |
33.7 |
1.010 |
0.000 |
19.000 |
0.190 |
0.025 |
9.000 |
0.500 |
1.400 |
12.000 |
| Egg, whole, raw, fresh |
33.5 |
12.490 |
425.000 |
49.000 |
10.020 |
3.100 |
10.000 |
1.440 |
0.000 |
149.000 |
| Beef, ground, regular,
cooked, broiled, medium |
33.3 |
24.070 |
90.000 |
11.000 |
20.690 |
8.130 |
20.000 |
2.440 |
0.000 |
289.000 |
| Soy milk |
33.3 |
2.750 |
0.000 |
4.000 |
1.910 |
0.214 |
19.000 |
0.580 |
1.300 |
33.000 |
| Lentils, mature seeds,
raw |
33.2 |
28.060 |
0.000 |
51.000 |
0.960 |
0.135 |
107.000 |
9.020 |
30.500 |
338.000 |
| Parsley, raw |
33.0 |
2.970 |
0.000 |
138.000 |
0.790 |
0.132 |
50.000 |
6.200 |
3.300 |
36.000 |
| Collards, raw |
32.7 |
2.450 |
0.000 |
145.000 |
0.420 |
0.055 |
9.000 |
0.190 |
3.600 |
30.000 |
| Egg, whole, cooked,
hard-boiled |
32.5 |
12.580 |
424.000 |
50.000 |
10.610 |
3.267 |
10.000 |
1.190 |
0.000 |
155.000 |
| Cauliflower, raw |
31.7 |
1.980 |
0.000 |
22.000 |
0.210 |
0.032 |
15.000 |
0.440 |
2.500 |
25.000 |
| Brussels sprouts, raw |
31.4 |
3.380 |
0.000 |
42.000 |
0.300 |
0.062 |
23.000 |
1.400 |
3.800 |
43.000 |
| Beef, variety meats
and by-products, tongue, cooked, simmered |
31.3 |
22.110 |
107.000 |
7.000 |
20.740 |
8.930 |
17.000 |
3.390 |
0.000 |
283.000 |
| Broadbeans, immature
seeds, raw |
31.1 |
5.600 |
0.000 |
22.000 |
0.600 |
0.138 |
38.000 |
1.900 |
4.200 |
72.000 |
| Broadbeans, immature
seeds, cooked, boiled, drained, without salt |
31.0 |
4.800 |
0.000 |
18.000 |
0.500 |
0.142 |
31.000 |
1.500 |
3.600 |
62.000 |
| Beans, kidney, royal
red, mature seeds, raw |
30.8 |
25.330 |
0.000 |
131.000 |
0.450 |
0.065 |
138.000 |
8.700 |
24.900 |
329.000 |
| Broadbeans (fava
beans), mature seeds, raw |
30.6 |
26.120 |
0.000 |
103.000 |
1.530 |
0.254 |
192.000 |
6.700 |
25.000 |
341.000 |
| Mungo beans, mature
seeds, raw |
29.6 |
25.210 |
0.000 |
138.000 |
1.640 |
0.114 |
267.000 |
7.570 |
18.300 |
341.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Chicory greens, raw |
29.6 |
1.700 |
0.000 |
100.000 |
0.300 |
0.073 |
30.000 |
0.900 |
4.000 |
23.000 |
| Beans, kidney,
california red, mature seeds, raw |
29.5 |
24.370 |
0.000 |
195.000 |
0.250 |
0.036 |
160.000 |
9.350 |
24.900 |
330.000 |
| Endive, raw |
29.4 |
1.250 |
0.000 |
52.000 |
0.200 |
0.048 |
15.000 |
0.830 |
3.100 |
17.000 |
| Winged beans, mature
seeds, raw |
29.0 |
29.650 |
0.000 |
440.000 |
16.320 |
2.303 |
179.000 |
13.440 |
? |
409.000 |
| Lettuce, looseleaf,
raw |
28.9 |
1.300 |
0.000 |
68.000 |
0.300 |
0.039 |
11.000 |
1.400 |
1.900 |
18.000 |
| Beans, kidney, all
types, mature seeds, raw |
28.3 |
23.580 |
0.000 |
143.000 |
0.830 |
0.120 |
140.000 |
8.200 |
24.900 |
333.000 |
| Yardlong beans, mature
seeds, raw |
28.1 |
24.330 |
0.000 |
138.000 |
1.310 |
0.339 |
338.000 |
8.610 |
11.000 |
347.000 |
| Beans, white, mature
seeds, raw |
28.1 |
23.360 |
0.000 |
240.000 |
0.850 |
0.219 |
190.000 |
10.440 |
15.200 |
333.000 |
| Mushrooms, enoki, raw |
27.9 |
2.370 |
0.000 |
1.000 |
0.390 |
0.043 |
16.000 |
0.888 |
2.600 |
34.000 |
| Mung beans, mature
seeds, raw |
27.5 |
23.860 |
0.000 |
132.000 |
1.150 |
0.348 |
189.000 |
6.740 |
16.300 |
347.000 |
| Beans, cranberry
(roman), mature seeds, raw |
27.5 |
23.030 |
0.000 |
127.000 |
1.230 |
0.316 |
156.000 |
5.000 |
24.700 |
335.000 |
| Egg, whole, cooked,
fried |
27.2 |
13.540 |
459.000 |
55.000 |
15.000 |
4.167 |
11.000 |
1.560 |
0.000 |
199.000 |
| Seaweed, wakame, raw |
26.9 |
3.030 |
0.000 |
150.000 |
0.640 |
0.130 |
107.000 |
2.180 |
0.500 |
45.000 |
| Mothbeans, mature
seeds, raw |
26.8 |
22.940 |
0.000 |
150.000 |
1.610 |
0.364 |
381.000 |
10.850 |
? |
343.000 |
| Peas, green, raw |
26.8 |
5.420 |
0.000 |
25.000 |
0.400 |
0.071 |
33.000 |
1.470 |
5.100 |
81.000 |
| Beans, kidney, red,
mature seeds, raw |
26.7 |
22.530 |
0.000 |
83.000 |
1.060 |
0.154 |
138.000 |
6.690 |
15.200 |
337.000 |
| Beans, navy, mature
seeds, raw |
26.7 |
22.330 |
0.000 |
155.000 |
1.280 |
0.331 |
173.000 |
6.440 |
24.400 |
335.000 |
| Peas, edible-podded,
raw |
26.7 |
2.800 |
0.000 |
43.000 |
0.200 |
0.039 |
24.000 |
2.080 |
2.600 |
42.000 |
| Squash, summer,
scallop, raw |
26.7 |
1.200 |
0.000 |
19.000 |
0.200 |
0.041 |
23.000 |
0.400 |
? |
18.000 |
| Kale, raw |
26.4 |
3.300 |
0.000 |
135.000 |
0.700 |
0.091 |
34.000 |
1.700 |
2.000 |
50.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Beans, great northern,
mature seeds, raw |
25.8 |
21.860 |
0.000 |
175.000 |
1.140 |
0.356 |
189.000 |
5.470 |
20.200 |
339.000 |
| Beans, yellow, mature
seeds, raw |
25.5 |
22.000 |
0.000 |
166.000 |
2.600 |
0.671 |
222.000 |
7.010 |
25.100 |
345.000 |
| Lima beans, large,
mature seeds, raw |
25.4 |
21.460 |
0.000 |
81.000 |
0.690 |
0.161 |
224.000 |
7.510 |
19.000 |
338.000 |
| Beans, black, mature
seeds, raw |
25.3 |
21.600 |
0.000 |
123.000 |
1.420 |
0.366 |
171.000 |
5.020 |
15.200 |
341.000 |
| Beans, small white,
mature seeds, raw |
25.1 |
21.110 |
0.000 |
173.000 |
1.180 |
0.304 |
183.000 |
7.730 |
24.900 |
336.000 |
| Beans, pinto, mature
seeds, raw |
24.6 |
20.880 |
0.000 |
121.000 |
1.130 |
0.235 |
159.000 |
5.880 |
24.400 |
340.000 |
| Beans, pink, mature
seeds, raw |
24.4 |
20.960 |
0.000 |
130.000 |
1.130 |
0.292 |
182.000 |
6.770 |
12.700 |
343.000 |
| Beans, adzuki, mature
seeds, raw |
24.2 |
19.870 |
0.000 |
66.000 |
0.530 |
0.191 |
127.000 |
4.980 |
12.700 |
329.000 |
| Lima beans, immature
seeds, raw |
24.2 |
6.840 |
0.000 |
34.000 |
0.860 |
0.198 |
58.000 |
3.140 |
4.900 |
113.000 |
| Okra, raw |
24.2 |
2.000 |
0.000 |
81.000 |
0.100 |
0.026 |
57.000 |
0.800 |
3.200 |
33.000 |
| Dandelion greens, raw |
24.0 |
2.700 |
0.000 |
187.000 |
0.700 |
0.170 |
36.000 |
3.100 |
3.500 |
45.000 |
| Squash, summer, all
varieties, raw |
23.6 |
1.180 |
0.000 |
20.000 |
0.210 |
0.044 |
23.000 |
0.460 |
1.900 |
20.000 |
| Beans, snap, green,
raw |
23.5 |
1.820 |
0.000 |
37.000 |
0.120 |
0.026 |
25.000 |
1.040 |
3.400 |
31.000 |
| Beans, pinto, immature
seeds, frozen, unprepared |
23.1 |
9.800 |
0.000 |
58.000 |
0.500 |
0.061 |
60.000 |
3.000 |
5.700 |
170.000 |
| Beans, pinto, immature
seeds, frozen, cooked, boiled, drained, without salt |
23.0 |
9.310 |
0.000 |
52.000 |
0.480 |
0.058 |
54.000 |
2.710 |
8.600 |
162.000 |
| Cabbage, raw |
23.0 |
1.440 |
0.000 |
47.000 |
0.270 |
0.033 |
15.000 |
0.590 |
2.300 |
25.000 |
| Lima beans, immature
seeds, cooked, boiled, drained, without salt |
22.2 |
6.810 |
0.000 |
32.000 |
0.320 |
0.073 |
74.000 |
2.450 |
5.300 |
123.000 |
| Milk, sheep |
22.2 |
5.980 |
27.000 |
193.400 |
7.000 |
4.603 |
18.360 |
0.100 |
0.000 |
107.808 |
| Turnip greens, raw |
22.2 |
1.500 |
0.000 |
190.000 |
0.300 |
0.070 |
31.000 |
1.100 |
3.200 |
27.000 |
| Beans, french, mature
seeds, raw |
21.9 |
18.810 |
0.000 |
186.000 |
2.020 |
0.221 |
188.000 |
3.400 |
25.200 |
343.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Tomatoes, sun-dried |
21.9 |
14.110 |
0.000 |
110.000 |
2.970 |
0.426 |
194.000 |
9.090 |
12.300 |
258.000 |
| Chickpeas (garbanzo
beans, bengal gram), mature seeds, cooked, boiled,
without salt |
21.6 |
8.860 |
0.000 |
49.000 |
2.590 |
0.269 |
48.000 |
2.890 |
7.600 |
164.000 |
| Beans, snap, green,
cooked, boiled, drained, without salt |
21.6 |
1.890 |
0.000 |
46.000 |
0.280 |
0.064 |
25.000 |
1.280 |
3.200 |
35.000 |
| Chickpeas (garbanzo
beans, bengal gram), mature seeds, raw |
21.2 |
19.300 |
0.000 |
105.000 |
6.040 |
0.626 |
115.000 |
6.240 |
17.400 |
364.000 |
| Cucumber, with peel,
raw |
21.2 |
0.690 |
0.000 |
14.000 |
0.130 |
0.034 |
11.000 |
0.260 |
0.800 |
13.000 |
| Milk, goat |
20.7 |
3.560 |
11.400 |
133.500 |
4.140 |
2.667 |
13.970 |
0.050 |
0.000 |
68.813 |
| Cabbage, red, raw |
20.6 |
1.390 |
0.000 |
51.000 |
0.260 |
0.034 |
15.000 |
0.490 |
2.000 |
27.000 |
| Milk, producer, fluid,
3.7% milkfat |
20.4 |
3.280 |
14.300 |
119.000 |
3.660 |
2.278 |
13.400 |
0.050 |
0.000 |
64.172 |
| Squash, winter,
hubbard, raw |
20 |
2.000 |
0.000 |
14.000 |
0.500 |
0.103 |
19.000 |
0.400 |
? |
40.000 |
| Squash, summer,
crookneck and straightneck, raw |
19.8 |
0.940 |
0.000 |
21.000 |
0.240 |
0.049 |
21.000 |
0.480 |
1.900 |
19.000 |
| Celery, raw |
18.8 |
0.750 |
0.000 |
40.000 |
0.140 |
0.037 |
11.000 |
0.400 |
1.700 |
16.000 |
| Seeds, lotus seeds |
18.6 |
15.410 |
0.000 |
163.000 |
1.970 |
0.330 |
210.000 |
3.530 |
? |
332.000 |
| lotus seeds |
18.6 |
15.410 |
0.000 |
163.000 |
1.970 |
0.330 |
210.000 |
3.530 |
? |
332.000 |
| Peanuts, spanish, raw |
18.4 |
26.150 |
0.000 |
106.000 |
49.600 |
7.642 |
188.000 |
3.910 |
9.500 |
570.000 |
| Hyacinth-beans,
immature seeds, raw |
18.3 |
2.100 |
0.000 |
50.000 |
0.200 |
0.088 |
40.000 |
0.740 |
? |
46.000 |
| Seeds, pumpkin and
squash seed kernels |
18.1 |
24.540 |
0.000 |
43.000 |
45.850 |
8.674 |
535.000 |
14.970 |
3.900 |
541.000 |
| Pumpkin and squash
seed kernels |
18.1 |
24.540 |
0.000 |
43.000 |
45.850 |
8.674 |
535.000 |
14.970 |
3.900 |
541.000 |
| Peppers, jalapeno, raw |
18.0 |
1.350 |
0.000 |
10.000 |
0.620 |
0.062 |
19.000 |
0.700 |
2.800 |
30.000 |
| Peanuts, virginia, raw |
17.9 |
25.190 |
0.000 |
89.000 |
48.750 |
6.361 |
171.000 |
2.550 |
8.500 |
563.000 |
| Potatoes, raw, skin |
17.7 |
2.570 |
0.000 |
30.000 |
0.100 |
0.026 |
23.000 |
3.240 |
2.500 |
58.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Wasabi, root, raw |
17.6 |
4.800 |
0.000 |
128.000 |
0.630 |
|
69.000 |
1.030 |
7.700 |
109.000 |
| Oats |
17.4 |
16.890 |
0.000 |
54.000 |
6.900 |
1.217 |
177.000 |
4.720 |
10.600 |
389.000 |
| Garlic, raw |
17.1 |
6.360 |
0.000 |
181.000 |
0.500 |
0.089 |
25.000 |
1.700 |
2.100 |
149.000 |
| Rhubarb, raw |
17.1 |
0.900 |
0.000 |
86.000 |
0.200 |
0.053 |
12.000 |
0.220 |
1.800 |
21.000 |
| Nuts, pine nuts,
pignolia, dried |
17.0 |
24.000 |
0.000 |
26.000 |
50.700 |
7.797 |
233.000 |
9.200 |
4.500 |
566.000 |
| Peanut butter, chunk
style, |
16.3 |
24.050 |
0.000 |
41.000 |
49.940 |
9.580 |
159.000 |
1.900 |
6.600 |
589.000 |
| Tomatoes, red, ripe,
raw, year round average |
16.2 |
0.850 |
0.000 |
5.000 |
0.330 |
0.045 |
11.000 |
0.450 |
1.100 |
21.000 |
| Nuts, walnuts, black |
16.1 |
24.350 |
0.000 |
58.000 |
56.580 |
3.628 |
202.000 |
3.070 |
5.000 |
607.000 |
| Seeds, sunflower seed |
16.0 |
22.780 |
0.000 |
116.000 |
49.570 |
5.195 |
354.000 |
6.770 |
10.500 |
570.000 |
| Seeds, Flax seed |
15.9 |
19.500 |
0.000 |
199.000 |
34.000 |
3.196 |
362.000 |
6.220 |
27.900 |
492.000 |
| Flax seed |
15.9 |
19.500 |
0.000 |
199.000 |
34.000 |
3.196 |
362.000 |
6.220 |
27.900 |
492.000 |
| Squash, winter, all
varieties, raw |
15.7 |
1.450 |
0.000 |
31.000 |
0.230 |
0.046 |
21.000 |
0.580 |
1.500 |
37.000 |
| Eggplant, raw |
15.7 |
1.020 |
0.000 |
7.000 |
0.180 |
0.034 |
14.000 |
0.270 |
2.500 |
26.000 |
| Seaweed, kelp, raw |
15.6 |
1.680 |
0.000 |
168.000 |
0.560 |
0.247 |
121.000 |
2.850 |
1.300 |
43.000 |
| Pumpkin, raw |
15.4 |
1.000 |
0.000 |
21.000 |
0.100 |
0.052 |
12.000 |
0.800 |
0.500 |
26.000 |
| Corn, sweet, yellow
and white, raw |
15.0 |
3.220 |
0.000 |
2.000 |
1.180 |
0.182 |
37.000 |
0.520 |
2.700 |
86.000 |
| Beets, raw |
15.0 |
1.610 |
0.000 |
16.000 |
0.170 |
0.027 |
23.000 |
0.800 |
2.800 |
43.000 |
| Nuts, pistachio nuts,
dry roasted, without salt added |
14.9 |
21.240 |
0.000 |
108.000 |
45.730 |
5.525 |
120.000 |
4.180 |
10.300 |
570.000 |
| Nuts, pistachio nuts,
raw |
14.9 |
20.480 |
0.000 |
107.000 |
43.190 |
5.286 |
121.000 |
4.270 |
10.000 |
551.000 |
| Peppers, sweet,
yellow, raw |
14.8 |
1.000 |
0.000 |
11.000 |
0.210 |
0.031 |
12.000 |
0.460 |
0.900 |
27.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Nuts, almonds |
14.7 |
21.260 |
0.000 |
248.000 |
50.640 |
3.881 |
275.000 |
4.290 |
11.800 |
578.000 |
| Lotus root, raw |
14.1 |
2.600 |
0.000 |
45.000 |
0.100 |
0.030 |
23.000 |
1.160 |
4.900 |
74.000 |
| Quinoa |
14.0 |
13.100 |
0.000 |
60.000 |
5.800 |
0.590 |
210.000 |
9.250 |
5.900 |
374.000 |
| Mulberries, raw |
13.4 |
1.440 |
0.000 |
39.000 |
0.390 |
0.027 |
18.000 |
1.850 |
1.700 |
43.000 |
| Turnips, raw |
13.3 |
0.900 |
0.000 |
30.000 |
0.100 |
0.011 |
11.000 |
0.300 |
1.800 |
27.000 |
| Radishes, oriental,
raw |
13.3 |
0.600 |
0.000 |
27.000 |
0.100 |
0.030 |
16.000 |
0.400 |
1.600 |
18.000 |
| Peppers, sweet, red,
raw |
13.2 |
0.890 |
0.000 |
9.000 |
0.190 |
0.028 |
10.000 |
0.460 |
2.000 |
27.000 |
| Peppers, sweet, green,
raw |
13.2 |
0.890 |
0.000 |
9.000 |
0.190 |
0.028 |
10.000 |
0.460 |
1.800 |
27.000 |
| Seeds, sesame seeds |
12.4 |
17.730 |
0.000 |
975.000 |
49.670 |
6.957 |
351.000 |
14.550 |
11.800 |
573.000 |
| Seaweed, irishmoss,
raw |
12.3 |
1.510 |
0.000 |
72.000 |
0.160 |
0.033 |
144.000 |
8.900 |
1.300 |
49.000 |
| Onions, raw |
12.2 |
1.160 |
0.000 |
20.000 |
0.160 |
0.026 |
10.000 |
0.220 |
1.800 |
38.000 |
| Radishes, raw |
12.0 |
0.600 |
0.000 |
21.000 |
0.540 |
0.030 |
9.000 |
0.290 |
1.600 |
20.000 |
| Apricots, raw |
11.7 |
1.400 |
0.000 |
14.000 |
0.390 |
0.027 |
8.000 |
0.540 |
2.400 |
48.000 |
| Seeds, sesame butter,
tahini |
11.4 |
17.000 |
0.000 |
426.000 |
53.760 |
7.529 |
95.000 |
8.950 |
9.300 |
595.000 |
| Mushrooms, shiitake,
cooked, without salt |
11.4 |
1.560 |
0.000 |
3.000 |
0.220 |
0.055 |
14.000 |
0.440 |
2.100 |
55.000 |
| Nuts, cashew nuts, dry
roasted, without salt added |
10.7 |
15.310 |
0.000 |
45.000 |
46.350 |
9.157 |
260.000 |
6.000 |
3.000 |
574.000 |
| Potatoes, raw, flesh
and skin |
10.5 |
2.070 |
0.000 |
7.000 |
0.100 |
0.026 |
21.000 |
0.760 |
1.600 |
79.000 |
| Ginger root, raw |
10.1 |
1.740 |
0.000 |
18.000 |
0.730 |
0.203 |
43.000 |
0.500 |
2.000 |
69.000 |
| Melons, cantaloupe,
raw |
10.1 |
0.880 |
0.000 |
11.000 |
0.280 |
0.071 |
11.000 |
0.210 |
0.800 |
35.000 |
| Leeks, (bulb and lower
leaf-portion), raw |
9.8 |
1.500 |
0.000 |
59.000 |
0.300 |
0.040 |
28.000 |
2.100 |
1.800 |
61.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Carrots, raw |
9.6 |
1.030 |
0.000 |
27.000 |
0.190 |
0.030 |
15.000 |
0.500 |
3.000 |
43.000 |
| Nuts, almond butter,
plain, without salt added |
9.5 |
15.080 |
0.000 |
270.000 |
59.100 |
5.602 |
303.000 |
3.700 |
3.700 |
633.000 |
| Nuts, hazelnuts or
filberts |
9.5 |
14.950 |
0.000 |
114.000 |
60.750 |
4.464 |
163.000 |
4.700 |
9.700 |
628.000 |
| Nuts, walnuts, English |
9.3 |
15.230 |
0.000 |
104.000 |
65.210 |
6.126 |
158.000 |
2.910 |
6.700 |
654.000 |
| Rice, brown,
long-grain, cooked |
9.3 |
2.580 |
0.000 |
10.000 |
0.900 |
0.180 |
43.000 |
0.420 |
1.800 |
111.000 |
| Squash, winter,
butternut, raw |
8.9 |
1.000 |
0.000 |
48.000 |
0.100 |
0.021 |
34.000 |
0.700 |
? |
45.000 |
| Nuts, brazilnuts,
dried, unblanched |
8.7 |
14.340 |
0.000 |
176.000 |
66.220 |
16.154 |
225.000 |
3.400 |
5.400 |
656.000 |
| Burdock root, raw |
8.5 |
1.530 |
0.000 |
41.000 |
0.150 |
0.025 |
38.000 |
0.800 |
3.300 |
72.000 |
| Oranges, raw,
California, valencias |
8.5 |
1.040 |
0.000 |
40.000 |
0.300 |
0.035 |
10.000 |
0.090 |
2.500 |
49.000 |
| Rice, white,
long-grain, regular, cooked |
8.3 |
2.690 |
0.000 |
10.000 |
0.280 |
0.077 |
12.000 |
1.200 |
0.400 |
130.000 |
| Rice, brown,
medium-grain, cooked |
8.3 |
2.320 |
0.000 |
10.000 |
0.830 |
0.165 |
44.000 |
0.530 |
1.800 |
112.000 |
| Squash, winter,
spaghetti, raw |
8.3 |
0.640 |
0.000 |
23.000 |
0.570 |
0.117 |
12.000 |
0.310 |
? |
31.000 |
| Seaweed, agar, raw |
8.3 |
0.540 |
0.000 |
54.000 |
0.030 |
0.006 |
67.000 |
1.860 |
0.500 |
26.000 |
| Strawberries, raw |
8.1 |
0.610 |
0.000 |
14.000 |
0.370 |
0.020 |
10.000 |
0.380 |
2.300 |
30.000 |
| Gooseberries, raw |
8.0 |
0.880 |
0.000 |
25.000 |
0.580 |
0.038 |
10.000 |
0.310 |
4.300 |
44.000 |
| Squash, winter, acorn,
raw |
8.0 |
0.800 |
0.000 |
33.000 |
0.100 |
0.021 |
32.000 |
0.700 |
1.500 |
40.000 |
| Watermelon, raw |
7.8 |
0.620 |
0.000 |
8.000 |
0.430 |
0.048 |
11.000 |
0.170 |
0.500 |
32.000 |
| Chicory roots, raw |
7.7 |
1.400 |
0.000 |
41.000 |
0.200 |
0.048 |
22.000 |
0.800 |
? |
73.000 |
| Nectarines, raw |
7.7 |
0.940 |
0.000 |
5.000 |
0.460 |
0.051 |
8.000 |
0.150 |
1.600 |
49.000 |
| Nuts, chestnuts,
chinese, raw |
7.5 |
4.200 |
0.000 |
18.000 |
1.110 |
0.164 |
84.000 |
1.410 |
? |
224.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Nuts, pine nuts,
pinyon, dried |
7.4 |
11.570 |
0.000 |
8.000 |
60.980 |
9.377 |
234.000 |
3.060 |
10.700 |
629.000 |
| Raspberries, raw |
7.4 |
0.910 |
0.000 |
22.000 |
0.550 |
0.019 |
18.000 |
0.570 |
6.800 |
49.000 |
| Prickly pears, raw |
7.1 |
0.730 |
0.000 |
56.000 |
0.510 |
0.067 |
85.000 |
0.300 |
3.600 |
41.000 |
| Cherries, sweet, raw |
6.7 |
1.200 |
0.000 |
15.000 |
0.960 |
0.216 |
11.000 |
0.390 |
2.300 |
72.000 |
| Carambola,
(starfruit), raw |
6.6 |
0.540 |
0.000 |
4.000 |
0.350 |
0.023 |
9.000 |
0.260 |
2.700 |
33.000 |
| Kiwi fruit, (chinese
gooseberries), fresh, raw |
6.5 |
0.990 |
0.000 |
26.000 |
0.440 |
0.029 |
30.000 |
0.410 |
3.400 |
61.000 |
| Peaches, raw |
6.5 |
0.700 |
0.000 |
5.000 |
0.090 |
0.010 |
7.000 |
0.110 |
2.000 |
43.000 |
| Nuts, acorns, raw |
6.4 |
6.150 |
0.000 |
41.000 |
23.860 |
3.102 |
62.000 |
0.790 |
|
387.000 |
| Parsnips, raw |
6.4 |
1.200 |
0.000 |
36.000 |
0.300 |
0.050 |
29.000 |
0.590 |
4.900 |
75.000 |
| Papayas, raw |
6.3 |
0.610 |
0.000 |
24.000 |
0.140 |
0.043 |
10.000 |
0.100 |
1.800 |
39.000 |
| Milk, human |
5.9 |
1.030 |
13.900 |
32.200 |
4.380 |
2.009 |
3.400 |
0.030 |
0.000 |
69.563 |
| Currants, zante, dried |
5.8 |
4.080 |
0.000 |
86.000 |
0.270 |
0.028 |
41.000 |
3.260 |
6.800 |
283.000 |
| Plums, raw |
5.8 |
0.790 |
0.000 |
4.000 |
0.620 |
0.049 |
7.000 |
0.100 |
1.500 |
55.000 |
| Tangerines, (mandarin
oranges), raw |
5.7 |
0.630 |
0.000 |
14.000 |
0.190 |
0.022 |
12.000 |
0.100 |
2.300 |
44.000 |
| Pomegranates, raw |
5.6 |
0.950 |
0.000 |
3.000 |
0.300 |
0.038 |
3.000 |
0.300 |
0.600 |
68.000 |
| Nuts, pecans |
5.3 |
9.170 |
0.000 |
70.000 |
71.970 |
6.175 |
121.000 |
2.530 |
9.600 |
691.000 |
| Melons, honeydew, raw |
5.3 |
0.460 |
0.000 |
6.000 |
0.100 |
0.025 |
7.000 |
0.070 |
0.600 |
35.000 |
| Beans, adzuki, yokan,
mature seeds |
5.1 |
3.290 |
0.000 |
27.000 |
0.120 |
0.043 |
18.000 |
1.160 |
? |
260.000 |
| Figs, dried, uncooked |
4.8 |
3.050 |
0.000 |
144.000 |
1.170 |
0.234 |
59.000 |
2.230 |
12.200 |
255.000 |
| Avocados, raw,
California |
4.8 |
2.110 |
0.000 |
11.000 |
17.330 |
2.590 |
41.000 |
1.180 |
4.900 |
177.000 |
Source
|
Protein as %
of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
| Blueberries, raw |
4.8 |
0.670 |
0.000 |
6.000 |
0.380 |
0.032 |
5.000 |
0.170 |
2.700 |
56.000 |
| Nuts, chestnuts,
european, raw, unpeeled |
4.5 |
2.420 |
0.000 |
27.000 |
2.260 |
0.425 |
32.000 |
1.010 |
8.100 |
213.000 |
| Bananas, raw |
4.5 |
1.030 |
0.000 |
6.000 |
0.480 |
0.185 |
29.000 |
0.310 |
2.400 |
92.000 |
| Nuts, macadamia nuts,
raw |
4.4 |
7.910 |
0.000 |
85.000 |
75.770 |
12.061 |
130.000 |
3.690 |
8.600 |
718.000 |
| Prunes, dried,
uncooked |
4.4 |
2.610 |
0.000 |
51.000 |
0.520 |
0.041 |
45.000 |
2.480 |
7.100 |
239.000 |
| Raisins, seedless |
4.3 |
3.220 |
0.000 |
49.000 |
0.460 |
0.150 |
33.000 |
2.080 |
4.000 |
300.000 |
| Figs, raw |
4.1 |
0.750 |
0.000 |
35.000 |
0.300 |
0.060 |
17.000 |
0.370 |
3.300 |
74.000 |
| Grapes, red or green
(european type varieties, such as, Thompson seedless),
raw |
3.7 |
0.660 |
0.000 |
11.000 |
0.580 |
0.189 |
6.000 |
0.260 |
1.000 |
71.000 |
| Nuts, chestnuts,
european, raw, peeled |
3.3 |
1.630 |
0.000 |
19.000 |
1.250 |
0.235 |
30.000 |
0.940 |
? |
196.000 |
| Pineapple, raw |
3.2 |
0.390 |
0.000 |
7.000 |
0.430 |
0.032 |
14.000 |
0.370 |
1.200 |
49.000 |
| Cranberries, raw |
3.2 |
0.390 |
0.000 |
7.000 |
0.200 |
0.017 |
5.000 |
0.200 |
4.200 |
49.000 |
| Mangos, raw |
3.1 |
0.510 |
0.000 |
10.000 |
0.270 |
0.066 |
9.000 |
0.130 |
1.800 |
65.000 |
| Dates, domestic,
natural and dry |
2.9 |
1.970 |
0.000 |
32.000 |
0.450 |
0.191 |
35.000 |
1.150 |
7.500 |
275.000 |
| Olives, ripe, canned
(small-extra large) |
2.9 |
0.840 |
0.000 |
88.000 |
10.680 |
1.415 |
4.000 |
3.300 |
3.200 |
115.000 |
| Pears, raw |
2.6 |
0.390 |
0.000 |
11.000 |
0.400 |
0.022 |
6.000 |
0.250 |
2.400 |
59.000 |
| Persimmons, native,
raw |
2.5 |
0.800 |
0.000 |
27.000 |
0.400 |
? |
? |
2.500 |
? |
127.000 |
| Crabapples, raw |
2.1 |
0.400 |
0.000 |
18.000 |
0.300 |
0.048 |
7.000 |
0.360 |
? |
76.000 |
| RICE DREAM |
1.7 |
0.170 |
0.000 |
8.000 |
0.810 |
0.068 |
4.000 |
0.080 |
0.000 |
49.000 |
| Apples, raw, with skin |
1.3 |
0.190 |
0.000 |
7.000 |
0.360 |
0.058 |
5.000 |
0.180 |
2.700 |
59.000 |
