Nutrient List Table of Contents FRUIT... 2 VEGETABLES... 4 GRAINS... 9 PROTIEN / BEANS... 11 DAIRY / EGGS... 18 NUTS... 19 Carbs, fiber, protein, sugars and fat are measured in grams and sections marked "0" are unknown values. This data has been taken from USDA at http://ndb.nal.usda.gov/ndb/nutrients/index. Nutrient contents of the foods are based on averages. Actual nutrient content may vary.
FRUIT Acerola, cherry, 1 cup 31 8 1 0 0 0 Apples 1 cup, sliced 69 17 2 0 13 0 Apples,, without skin 1 cup, sliced 53 14 1 0 11 0 Apples, dried 1 cup 209 57 8 1 49 0 Apples,, fuji 1 cup, sliced 69 17 2 0 13 0 Apples,, gala 1 cup, sliced 62 15 3 0 11 0 Apples,, golden delicious 1 cup, sliced 62 15 3 0 11 0 Apples,, granny smith 1 cup, sliced 63 15 3 0 10 0 Apples,, red delicious 1 cup, sliced 64 15 3 0 11 0 Apricots, dried 1 cup, halves 212 55 7 3 49 0 Apricots, 1 cup, halves 74 17 3 2 14 1 Avocados, 1 cup, cubes 240 13 10 3 1 22 Bananas, dehydrated 1/2 cup 173 44 5 2 24 1 Bananas, 1 cup, mashed 200 51 6 2 28 1 Blackberries, 1 cup 62 14 8 2 7 1 Blueberries, 1 cup 84 21 4 1 15 0 Cherries, sour, red, 1 cup, without pits 78 19 3 2 13 0 Cherries, sweet, 1 cup, with pits 87 22 3 1 18 0 Clementines, 1 fruit 35 9 1 1 7 0 Crabapples, 1 cup, sliced 84 22 0 0 0 0 Cranberries, 1 cup, chopped 51 13 5 0 4 0 Dates, deglet noor 1/2 cup, chopped 207 55 6 2 47 0 Dates, medjool 1 date, pitted 66 18 2 0 16 0 Figs, dried 1/2 cup 186 48 7 2 36 1 Figs, 1 large (2-1/2" dia) 47 12 2 0 10 0 Grapefruit, 1 cup sections 74 19 3 1 16 0 Grapes, american, 1 cup 62 16 1 1 15 0 Grapes, red/green 1 cup 104 27 1 1 23 0 Groundcherries 1 cup 74 16 0 3 0 1 Guavas, common, 1 cup 112 24 9 4 15 2 Horned melon, 1 cup 103 18 4 0 3 Jackfruit, 1 cup, sliced 157 38 3 3 31 1 Kiwifruit, gold, 1 cup, sliced 112 26 4 2 20 1 Kiwifruit, green, 1 cup, sliced 110 26 5 2 16 1 Lemon juice, 1 cup 54 17 1 1 6 1 Lemon peel, 1 tbsp 3 1 1 0 0 0 Lemons,, without peel 1 cup, sections 61 20 6 2 5 1 Lime juice, 1 cup 60 20 1 1 4 0
Limes, 1 fruit (2" dia) 20 7 2 0 1 0 Litchis, 1 cup 125 31 3 2 29 1 Mangos, 1 cup pieces 99 25 3 1 23 1 Mangos, dried 1/2 cup 159 41 3 1 38 1 Melons, cantaloupe, 1 cup, balls 60 14 2 1 14 0 Melons, honeydew, 1 cup, diced 61 15 1 1 14 0 Mulberries, 1 cup 60 14 2 2 11 1 Nectarines, 1 cup, sliced 63 15 2 2 11 0 Orange peel, 1 tbsp 6 2 1 0 0 0 Oranges, 1 cup, sections 85 21 4 2 17 0 Papayas, 1 cup 62 16 3 1 11 0 Passion-fruit, purple, 1 cup 229 55 25 5 26 2 Peaches, 1 cup, sliced 60 15 2 1 13 0 Pears, dried 1/2 cup, halves 236 63 7 2 56 1 Pears, 1 cup, sliced 80 21 4 1 14 0 Persimmons, japanese, dried 1 fruit 93 25 5 0 0 0 Persimmons, japanese, 1fruit (2-1/2" dia) 118 31 6 1 21 0 Pineapple, 1 cup, chunks 82 22 2 1 16 0 Plantains, 1 cup, mashed 232 62 5 2 28 0 Plantains, 1 cup, sliced 181 47 3 2 22 1 Plums, dried (prunes) 1/2 cup, pitted 209 56 6 2 33 0 Plums, 1 cup, sliced 76 19 2 1 16 0 Pomegranates, 1/2 cup 72 16 4 1 12 1 Prickly pears, 1 cup 61 14 5 1 0 1 Prunes, dehydrated 1/2 cup 170 45 0 2 0 0 Raisins, golden seedless 1/2 cup, packed 249 66 3 3 49 0 Raisins, seeded 1/2 cup, packed 244 65 6 2 0 0 Raisins, seedless 1/2 cup, packed 247 65 3 3 49 0 Raspberries, 1 cup 64 15 8 1 5 1 Stberries, 1 cup, halves 49 12 3 1 7 0 Starfruit 1 cup, cubes 41 9 4 1 5 0 Tamarinds, 1 cup, pulp 287 75 6 3 47 1 Watermelon, 1 cup, balls 46 12 1 1 10 0
VEGETABLES Alfalfa seeds, sprouted, 1 cup 8 1 1 1 0 0 Amaranth leaves, 1 cup 28 5 0 3 0 0 Amaranth leaves, 1 cup 6 1 0 1 0 0 Arrowhead, 1 medium 9 2 0 1 0 0 Arrowhead, 1 large 25 5 0 1 0 0 Arrowroot, 1 cup, sliced 78 16 2 5 0 0 Artichokes, globe, 1 medium 64 14 10 3 1 0 Artichokes, globe, 1 medium 60 13 7 4 1 0 Arugula, 1 cup 5 1 0 1 0 0 Asparagus, 1/2 cup 20 4 2 2 1 0 Asparagus, 1 cup 27 5 3 3 3 0 Bitter melon, 1 cup 20 4 1 2 1 0 Bitter melon, leafy tips, 1 leaf 1 0 0 0 0 0 Bamboo shoots, 1 cup (1/2" slices) 14 2 1 2 0 0 Bamboo shoots, 1 cup (1/2" slices) 41 8 3 4 5 0 Beans, snap, green, 1 cup 44 10 4 2 2 0 Beans, snap, green, 1 cup 1/2" pieces 31 7 3 2 3 0 Beans, snap, yellow, 1 cup 44 10 4 2 2 0 Beans, snap, yellow, 1 cup 1/2" pieces 31 7 3 2 0 0 Beet greens, 1 cup (1" pieces) 39 8 4 4 1 0 Beet greens, 1 cup 8 2 1 1 0 0 Beets, 1/2 cup slices 37 8 2 1 7 0 Beets, 1 cup 58 13 4 2 9 0 Broccoli raab, 1 cup chopped 9 1 1 1 0 0 Broccoli, 1/2 cup, chopped 27 6 3 2 1 0 Broccoli, flower clusters, 1 cup flowerets 20 4 2 0 0 Broccoli, 1 cup chopped 31 6 2 3 2 0 Broccoli, stalks, 1 stalk 32 6 0 3 0 0 Brussels sprouts, 1 sprout 8 1 1 1 0 0 Brussels sprouts, 1 cup 38 8 3 3 2 0 Burdock root, 1 cup (1" pieces) 110 26 2 3 4 0 Burdock root, 1 cup (1" pieces) 85 20 4 2 3 0 Cabbage, 1 cup, shredded 20 3 2 3 1 0
Cabbage, 1 cup, shredded 9 2 1 1 1 0 Cabbage, 1/2 cup, shredded 17 4 1 1 2 0 Cabbage,pickled 1 cup 45 9 5 2 2 0 Carrot, dehydrated 1 cup 252 59 18 6 29 1 Carrots, 1 cup 55 13 5 1 5 0 Carrots, 1 cup chopped 52 12 4 1 6 0 Cauliflower, 1/2 cup (1" pieces) 14 3 1 1 1 0 Cauliflower, green, 1/4 head 36 7 4 3 0 0 Cauliflower, green, 1 cup 20 4 2 2 2 0 Cauliflower, 1 cup chopped (1/2" pieces) 27 5 2 2 2 0 Celery, 1 cup, diced 27 6 2 1 4 0 Celery, 1 cup chopped 16 3 2 1 1 0 Chicory greens, 1 cup, chopped 7 1 1 0 0 0 Chicory roots, 1 root 43 11 1 1 5 0 Chives, 1 tbsp chopped 1 0 0 0 0 0 Collards, 1 cup, chopped 63 11 8 5 1 1 Collards, 1 cup, chopped 12 2 1 1 0 0 Coriander (cilantro) leaves, 1/4 cup 1 0 0 0 0 0 Cucumber, peeled, 1 cup, pared, chopped 16 3 1 1 2 0 Cucumber, with peel, 1/2 cup slices 8 2 0 0 1 0 Dandelion greens, 1 cup, chopped 35 7 3 2 1 1 Dandelion greens, 1 cup, chopped 25 5 2 1 0 0 Eggplant, 1 cup (1" cubes) 35 9 3 1 3 0 Eggplant, 1 cup, cubes 20 5 3 1 3 0 Endive, 1/2 cup, chopped 4 1 1 0 0 0 Fennel, bulb, 1 cup, sliced 27 6 3 1 3 0 Garlic, 1/4 cup 51 11 1 2 0 0 Ginger root, 1 tsp 2 0 0 0 0 0 Grape leaves, 1 cup 13 2 2 1 1 0 Kale,, boiled, drained 1 cup, chopped 36 7 3 2 2 1 Kale, 1 cup 1" pieces 8 1 1 1 0 0 Leeks, (bulb and lower leafportion), 1 leek 38 9 1 1 3 0 Leeks, (bulb and lower leafportion), 1 cup 54 13 2 1 3 0 Lemon grass, 1 cup 66 17 0 1 0 0
Lettuce, butterhead, 1 cup, shredded 7 1 1 1 1 0 Lettuce, green leaf, 1 cup shredded 5 1 1 0 0 0 Lettuce, iceberg, 1 cup shredded 10 2 1 1 1 0 Lettuce, red leaf, 1 cup shredded 4 1 0 0 0 0 Mushrooms, brown, crimini, 1 cup whole 19 4 1 2 2 0 Mushrooms, Chanterelle, 1 cup 21 4 2 1 1 0 Mushrooms, enoki, 1 large 2 0 0 0 0 0 Mushrooms, maitake, 1 cup diced 22 5 2 1 1 0 Mushrooms, morel, 1 cup 20 3 2 2 0 0 Mushrooms, oyster, 1 large 49 9 3 5 2 1 Mushrooms, portabella, 1 cup sliced 35 5 3 4 3 1 Mushrooms, portabella, 1 cup diced 19 3 1 2 2 0 Mushrooms, portabella, 1 cup diced 19 3 1 2 2 0 Mushrooms, shiitake, 1 cup pieces 81 21 3 2 6 0 Mushrooms, shiitake, dried 1 mushroom 11 3 0 0 0 0 Mushrooms, shiitake, 1 piece whole 6 1 1 0 0 0 Mushrooms, white, 1 cup pieces 44 8 3 3 4 1 Mushrooms, white, 1 cup, pieces 15 2 1 2 1 0 Mustard greens, 1 cup, chopped 36 6 3 4 2 1 Mustard greens, 1 cup, chopped 15 3 2 2 1 0 Okra, 1/2cup slices 18 4 2 2 2 0 Okra, 1 cup 33 7 3 2 1 0 Onions, 1 cup, chopped 64 15 3 2 7 0 Onions, 1 cup 92 21 3 3 10 3 Onions, spring or scallions 1 cup, chopped 32 7 3 2 2 0 Parsley, fresh 1 cup chopped 22 4 2 2 1 0 Parsnips, 1/2 cup slices 55 13 3 1 4 0 Parsnips, 1 cup slices 100 24 7 2 6 0 Pepper, banana, 1 cup 33 7 4 2 2 1 Peppers, ancho, dried 1 pepper 48 9 4 2 0 1 Peppers, hot chile, sun-dried 1 cup 120 26 11 4 15 2 Peppers, hot chili, green, 1 pepper 18 4 1 1 2 0 Peppers, hot chili, red, 1pepper 18 4 1 1 2 0 Peppers, hungarian, 1 pepper 8 2 0 0 1 0 Peppers, jalapeno, 1 cup, sliced 26 6 3 1 4 0 Peppers, serrano, 1 cup, chopped 34 7 4 2 4 0 Peppers, sweet, green, 1 cup, chopped or strips 38 9 2 1 4 0 Peppers, sweet, green, 1 cup, chopped 30 7 3 1 4 0 Peppers, sweet, red, 1 cup, strips 38 9 2 1 6 0 Peppers, sweet, red, 1 cup, chopped 46 9 3 1 6 0 Peppers, sweet, yellow, 1 pepper, large 50 12 2 2 0 0
Pokeberry shoots, (poke), 1 cup 33 5 3 4 3 1 Pokeberry shoots, (poke), 1 cup 37 6 3 4 0 1 Potatoes, baked 1/2 cup 57 13 1 1 1 0 Potatoes, baked, skin 1 skin 115 27 5 2 1 0 Potatoes, boiled, 1/2 cup 67 16 1 1 1 0 Potatoes, red, flesh and skin, baked 1 potato large 266 59 5 7 4 0 Potatoes, red, flesh and skin, 1/2 cup, diced 52 12 1 1 1 0 Potatoes, Russet, flesh and skin, baked 1 potato large 290 64 7 8 3 0 Potatoes, Russet, flesh and skin, 1/2 cup, diced 59 14 1 2 0 0 Potatoes, white, flesh and skin, baked 1 potato large 281 63 6 6 5 0 Potatoes, white, flesh and skin, 1/2 cup, diced 52 12 2 1 1 0 Pumpkin, 1 cup, mashed 49 12 3 2 5 0 Pumpkin, 1 cup (1" cubes) 30 8 1 1 3 0 Radicchio, 1 cup, shredded 9 2 0 1 0 0 Radish seeds, sprouted, 1 cup 16 1 0 1 0 1 Radishes, 1 cup slices 19 4 2 1 2 0 Rutabagas, 1 cup, cubes 51 12 3 2 7 0 Rutabagas, 1 cup, cubes 52 12 3 2 6 0 Seaweed, agar, 2 tbsp (1/8 cup) 3 1 0 0 0 0 Seaweed, dry 1/4 cup 13 2 2 1 0 0 Seaweed, rehydrated 1/4 cup 8 1 1 0 0 0 Seaweed, kelp, (1/8 cup) 4 1 0 0 0 0 Shallots, 1 tbsp chopped 7 2 0 0 1 0 Spinach, 1 cup 41 7 4 5 1 0 Spinach, 1 cup 7 1 1 1 0 0 Squash, summer, all varieties, 1 cup, sliced 36 8 3 2 5 1 Squash, summer, all varieties, 1 cup, sliced 18 4 1 1 2 0 Squash, summer, zucchini, includes skin, 1 cup, sliced 27 5 2 2 3 1 Squash, summer, zucchini, includes skin, 1 cup, chopped 21 4 1 2 3 0
Squash, winter, acorn,, baked 1 cup, cubes 115 30 9 2 0 0 Squash, winter, acorn, 1 cup, cubes 56 15 2 1 0 0 Squash, winter, all varieties, 1 cup, cubes 76 18 6 2 7 1 Squash, winter, all varieties, 1 cup, cubes 39 10 2 1 3 0 Squash, winter, butternut, 1 cup, cubes 82 22 7 2 4 0 Squash, winter, butternut, 1 cup, cubes 63 16 3 1 3 0 Squash, winter, hubbard, 1 cup, mashed 71 15 7 3 7 1 Squash, winter, hubbard, 1 cup, cubes 46 10 5 2 5 1 Squash, winter, spaghetti, 1 cup 42 10 2 1 4 0 Squash, winter, spaghetti, 1 cup, cubes 31 7 2 1 3 1 Squash, zucchini, baby, 1 large 3 1 0 0 0 0 Sweet potato,, in skin, flesh 1 cup 180 41 7 4 13 0 Sweet potato,, without skin 1 cup, mashed 249 58 8 4 19 0 Swiss, chard 1 cup, chopped 35 7 4 3 2 0 Swiss, chard 1 cup 7 1 1 1 0 0 Taro leaves,, steamed, without salt 1 cup 35 6 3 4 0 1 Taro leaves, 1 cup 12 2 1 1 1 0 Tomatillos, 1medium 11 2 1 0 1 0 Tomatoes, green, 1 cup 41 9 2 2 7 0 Tomatoes, orange, 1 cup, chopped 25 5 1 2 0 0 Tomatoes, red, ripe, 1 cup 43 10 2 2 6 0 Tomatoes, red, ripe, 1 cup 80 13 2 2 0 3 Tomatoes, red, ripe,, year 1 cup cherry round average tomatoes 27 6 2 1 4 0 Tomatoes, yellow, 1 cup, chopped 21 4 1 1 0 0 Turnip greens, 1 up, chopped 29 6 5 2 1 0 Turnip greens, 1 cup, chopped 18 4 2 1 0 0 Turnips, 1 cup, cubes 34 8 3 1 5 0 Turnips, 1 cup, cubes 36 8 2 1 5 0 Wasabi, root, 1 cup, sliced 142 31 10 6 0 1 Waterchestnuts, 1/2 cup slices 60 15 2 1 3 0 Watercress, 1 cup, chopped 4 0 0 1 0 0 Yam, 1 cup, cubes 158 37 5 2 1 0 Yam, 1 cup, cubes 177 42 6 2 1 0 Yambean (jicama), 1 cup slices 46 11 6 1 2 0
GRAINS Amaranth grain, 1 cup 251 46 5 9 0 4 Amaranth grain, un 1/3 cup 239 42 4 9 1 5 Barley, hulled 1/3 cup 217 45 11 8 0 1 Barley, pearled, 1 cup 193 44 6 4 0 1 Barley, pearled, 1/3 cup 235 52 10 7 1 1 Buckwheat 1/3 cup 195 41 6 8 0 2 Buckwheat groats, 1 cup 155 34 5 6 2 1 Bulgur, 1 cup 151 34 8 6 0 0 Bulgur, dry 1/3 cup 159 35 6 6 0 1 Corn grain, yellow 1/3 cup 202 41 4 5 0 3 Corn, sweet, white, 1 ear, small 86 19 2 3 7 1 Corn, sweet, white, 1 ear, small 63 14 2 2 0 1 Corn, sweet, yellow, 1 ear small 85 19 2 3 4 1 Corn, sweet, yellow, 1 cup 125 27 3 5 9 2 Couscous, 1 cup 176 36 2 6 0 0 Couscous, dry 1/3 cup 217 45 3 7 0 0 Millet, 1 cup 207 41 2 6 0 2 Millet, 1/3 cup 252 49 6 7 0 3 Oat bran, 1 cup 88 25 6 7 0 2 Oat bran, 1 cup 231 62 15 16 1 7 Quinoa, 1 cup 222 39 5 8 2 4 Quinoa, un 1/3 cup 209 36 4 8 0 3 Rice, brown, medium-grain, 1 cup 218 46 4 5 0 2 Rice, brown, medium-grain, 1/3 cup 229 48 2 5 0 2 Rice, brown, wild roots sprouted 1 cup 213 44 3 5 1 3 Rice, white, medium-grain, 1 cup 242 53 1 4 0 0 Rice, white, medium-grain, 1/3 cup 234 52 1 4 0 0 Rye grain, 1/3 cup 191 43 9 6 1 1 Semolina, enriched 1/3 cup 201 41 2 7 0 1 Sorghum grain, 1/3 cup 211 46 4 7 2 2 Spelt, 1 cup 246 51 8 11 0 2 Spelt, 1/3 cup 196 41 6 8 4 1 Wheat bran, 1 cup 125 37 25 9 0 2 Wheat germ, 1/3 cup 138 20 5 9 0 4 Wheat, durum 1/3 cup 217 46 0 9 0 2 Wheat, hard red spring 1/3 cup 211 44 8 10 0 1 Wheat, hard red winter 1/3 cup 209 46 8 8 0 1 Wheat, hard white 1/3 cup 219 49 8 7 0 1 Wheat, KAMUT khorasan, 1 cup 227 47 7 10 5 1
Wheat, KAMUT khorasan, un 1/3 cup 209 44 7 9 5 1 Wheat, sprouted 1 cup 214 46 1 8 0 1 Wild rice, 1 cup 166 35 3 7 1 1 Wild rice, 1/3 cup 191 40 3 8 1 1
PROTIEN / BEANS Adzuki, 1 cup 294 57 17 17 0 0 Adzuki, 1/3 cup 216 41 8 13 0 0 Baked, home prepared 1 cup 392 55 14 14 0 13 Black turtle, mature seeds, 1 cup 240 45 15 15 1 1 Black turtle, mature seeds, 1/3 cup 208 39 10 13 1 1 Black, mature seeds, 1 cup 227 41 15 15 0 1 Black, mature seeds, 1/3 cup 221 40 10 14 1 1 Blackeyed peas, immature seeds, 1 cup 160 34 8 5 5 1 Blackeyed peas, immature seeds, 1 cup 130 27 7 4 4 1 Blackeyed peas, mature seeds, 1 cup 198 36 11 13 6 1 Blackeyed peas, mature seeds, 1/3 cup 187 33 6 13 4 1 Chickpeas, (garbanzo beans) mature seeds, 1 cup 269 45 13 15 8 4 Chickpeas (garbanzo beans) mature seeds, 1/3 cup 252 42 8 14 7 4 Cranberry (roman), mature seeds, 1 cup 241 43 18 17 0 1 Cranberry (roman), mature seeds, 1/3 cup 218 39 16 15 0 1 Edamame 1 cup 254 20 8 22 0 12 Edamame, 1/3 cup 125 9 4 11 0 6 Edamame, mature seeds, sprouted, 1 cup 76 6 1 8 0 4 Edamame, mature seeds, sprouted, 1/3 cup 29 2 0 3 0 2 Fava, in pod, 1 cup 111 22 9 10 12 1 Fava in pod, 1 cup 185 33 9 13 3 1 Fava,, mature seeds, 1 cup 187 33 9 13 3 1 Fava, mature seeds, 1/3 cup 171 29 13 13 3 1 French, mature seeds, 1 cup 228 43 17 12 0 1 French, mature seeds, 1/3 cup 211 39 15 12 0 1 Great northern, mature seeds, 1 cup 209 37 12 15 0 1 Great northern, mature seeds, 1/3 cup 207 38 12 13 1 1 Kidney, all types, mature seeds, 1 cup 225 40 11 15 1 1
Kidney, all types, mature seeds, 1/3 cup 204 37 15 14 1 1 Kidney, california red, mature seeds, 1 cup 219 40 17 16 0 0 Kidney, california red, mature seeds, 1/3 cup 203 37 15 15 0 0 Kidney, mature seeds, sprouted, 1 cup 53 8 0 8 0 1 Kidney, mature seeds, sprouted, 1 cup 46 7 0 7 0 7 Kidney, red, mature seeds, 1 cup 225 40 13 15 1 1 Kidney, red, mature seeds, 1/3 cup 207 38 9 14 1 1 Kidney, royal red, mature seeds, 1 cup 218 39 17 17 0 0 Kidney, royal red, mature seeds, 1/3 cup 202 36 15 16 0 0 Lentils, mature seeds, 1 cup 230 40 16 18 4 1 Lentils, pink or red, 1/3 cup 229 40 7 15 0 1 Lentils, 1/3 cup 225 41 7 16 1 1 Lentils, sprouted, 1 cup 82 17 0 7 0 0 Lima beans, immature seeds, 1 cup 209 40 9 12 3 1 Lima beans, immature seeds, 1 cup 176 31 8 11 2 1 Lima beans, large, mature seeds, 1 cup 216 39 13 15 5 1 Lima beans, large, mature seeds, 1/3 cup 201 38 11 13 5 0 Lima beans, thin seeded (baby), mature seeds, 1 cup 229 42 14 15 0 1 Lima beans, thin seeded (baby), mature seeds, 1/3 cup 226 42 14 14 6 1 Mothbeans, mature seeds, 1 cup 207 37 0 14 0 1 Mothbeans, mature seeds, 1/3 cup 224 40 0 15 0 1 Mung beans, mature seeds, 1 cup 212 39 15 14 4 1 Mung beans, mature seeds, 1/3 cup 239 43 11 16 5 1 Mung beans, mature seeds, sprouted, 1 cup 26 5 1 3 4 0 Mung beans, mature seeds, sprouted, 1 cup 31 6 2 3 4 0 Navy, mature seeds, 1 cup 255 47 19 15 1 1 Navy, mature seeds, 1/3 cup 233 42 11 15 3 1
Navy, mature seeds, sprouted, 1 cup 70 14 0 6 0 1 Peanuts, all types, 2 tbsp 161 5 2 7 1 14 Peas, edible-podded, 1 cup, chopped 41 7 3 3 4 0 Peas, green,, boiled, drained 1 cup 134 25 9 9 9 0 Peas, green, 1 cup 117 21 7 8 8 1 Peas, green, split, mature seeds, 1/3 cup 231 42 17 16 5 1 Peas, split, mature seeds, 1 cup 231 41 16 16 6 1 Peas, mature seeds, sprouted, 1 cup 149 33 0 11 0 1 Pigeon peas (red gram), mature seeds, 1 cup 203 39 11 11 0 1 Pigeon peas (red gram), mature seeds, 1/3 cup 235 43 10 15 0 1 Pink, mature seeds, 1 cup 252 47 9 15 1 1 Pink, mature seeds, 1/3 cup 240 45 9 15 2 1 Pinto, mature seeds, 1 cup 245 45 15 15 1 1 Pinto, mature seeds, 1/3 cup 223 40 10 14 1 1 Small white, mature seeds, 1 cup 254 46 19 16 0 1 Small white, mature seeds, 1/3 cup 241 45 18 15 0 1 White, mature seeds,, boiled 1 cup 249 45 11 17 1 1 White, mature seeds, 1/3 cup 224 41 10 16 1 1 Winged beans, immature seeds, 1 cup 24 2 0 3 0 0 Winged beans, immature seeds, 1 cup 22 2 0 3 0 0 Winged beans, mature seeds, 1 cup 253 26 0 18 0 10 Winged beans, mature seeds, 1/3 cup 248 25 16 18 0 10 Yellow, mature seeds, 1 cup 255 45 18 16 0 2 Yellow, mature seeds, 1/3 cup 225 40 16 14 0 2 Animal Protein Beef sausage, fresh, 1 1/2 oz 143 0 0 8 0 12 Bison, ground, grass-fed, 3 oz 152 0 0 22 0 7 Chicken, breast, skinless, boneless, meat 3 oz 133 0 0 27 0 3 Chicken, breast, meat and skin, 5 oz 276 0 0 42 0 11
Chicken, breast, meat only, 5 oz 231 0 0 43 0 5 Chicken, dark meat, thigh, meat and skin, 1 thigh 254 0 0 25 0 17 Chicken, dark meat, thigh, meat only, 1 thigh 195 0 0 27 0 10 Chicken, drumstick, meat and skin, 1 drumstick 201 0 0 25 0 11 Chicken, leg, meat and skin, 5 oz 308 0 0 34 0 18 Chicken, leg, meat only, 3 oz 148 0 0 21 0 7 Crustaceans, crab, blue,, moist heat 4 oz 98 0 0 21 0 1 Crustaceans, cfish, mixed species, wild, 3 oz 70 0 0 14 0 1 Crustaceans, lobster, northern, 5 oz 129 0 0 28 0 1 Crustaceans, shrimp, mixed species, 3 oz 101 1 0 19 0 1 Duck, meat and skin, 5 oz 472 0 0 27 0 40 Duck, meat only, 5 oz 281 0 0 33 0 16 Fish, anchovy, 3 oz 111 0 0 17 0 4 Fish, bass, fresh water, mixed species, 1 fillet 90 0 0 15 0 3 Fish, bass, freshwater, mixed species, 1 fillet 91 0 0 15 0 3 Fish, bluefish, 1 fillet 186 0 0 30 0 6 Fish, bluefish, 1 fillet 186 0 0 30 0 6 Fish, butterfish, 1 fillet 47 0 0 6 0 3 Fish, butterfish, 1 fillet 47 0 0 6 0 3 Fish, catfish, channel, farmed, 1 fillet 206 0 0 26 0 10 Fish, catfish, channel, farmed, 3 oz 101 0 0 13 0 5 Fish, caviar, black/red, granular 1 tbsp 42 1 0 4 0 3 Fish, cisco, 1 fillet 77 0 0 15 0 2 Fish, cod, 3 oz 89 0 0 19 0 1 Fish, cod, 3 oz 70 0 0 15 0 1 Fish, flatfish (flounder and sole species), 1 fillet 109 0 0 19 0 3 Fish, flatfish (flounder and sole species), 1 oz 20 0 0 4 0 1 Fish, grouper, mixed species, 3 oz 100 0 0 21 0 1
Fish, grouper, mixed species, 3 oz 78 0 0 16 0 1 Fish, haddock, 1 fillet 135 0 0 30 0 1 Fish, haddock, 3 oz 63 0 0 14 0 0 Fish, halibut, Atlantic and Pacific, 3 oz 94 0 0 19 0 1 Fish, halibut, Atlantic and Pacific, 3 oz 77 0 0 16 0 1 Fish, herring, Atlantic, 1 fillet 290 0 0 33 0 17 Fish, herring, Atlantic, 1 oz 45 0 0 5 0 3 Fish, herring, Pacific, 1 fillet 360 0 0 30 0 26 Fish, herring, Pacific, 3 oz 166 0 0 14 0 12 Fish, mackerel, Atlantic, 1 fillet 231 0 0 21 0 16 Fish, mackerel, Atlantic, 1 fillet 230 0 0 21 0 16 Fish, monkfish, 3 oz 82 0 0 16 0 2 Fish, monkfish, 3 oz 65 0 0 12 0 1 Fish, mullet, striped, 1 fillet 140 0 0 23 0 5 Fish, mullet, striped, 1 oz 33 0 0 5 0 1 Fish, ocean perch, Atlantic, 1 fillet 48 0 0 9 0 1 Fish, ocean perch, Atlantic, 1 oz 22 0 0 4 0 0 Fish, rockfish, Pacific, mixed species, 1 fillet 162 0 0 33 0 2 Fish, rockfish, Pacific, mixed species, 3 oz 76 0 0 16 0 1 Fish, roe, mixed species, 1 oz 58 1 0 8 0 2 Fish, roe, mixed species, 1 tbsp 20 0 0 3 0 1 Fish, roughy, orange, 3 oz 89 0 0 19 0 1 Fish, roughy, orange, 3 oz 65 0 0 14 0 1 Fish, sablefish, 3 oz 212 0 0 15 0 17 Fish, sablefish, 3 oz 166 0 0 11 0 13 Fish, salmon, Atlantic, farmed, 3 oz 175 0 0 19 0 11 Fish, salmon, Atlantic, farmed, 3 oz 177 0 0 17 0 11 Fish, salmon, Atlantic, wild, 3 oz 155 0 0 22 0 7 Fish, salmon, Atlantic, wild, 3 oz 121 0 0 17 0 5 Fish, sea bass, mixed species, 1 fillet 125 0 0 24 0 3 Fish, sea bass, mixed species, 1 fillet 125 0 0 24 0 3 Fish, snapper, mixed species, 3 oz 109 0 0 22 0 1
Fish, snapper, mixed species, 3 oz 85 0 0 17 0 1 Fish, swordfish, 3 oz 146 0 0 20 0 7 Fish, swordfish, 3 oz 122 0 0 17 0 6 Fish, tilapia, 1 fillet 111 0 0 23 0 2 Fish, tilapia, 1 fillet 111 0 0 23 0 2 Fish, tilefish, 1/2 fillet 220 0 0 37 0 7 Fish, tilefish, 3 oz 82 0 0 15 0 2 Fish, trout, mixed species, 1 fillet 118 0 0 17 0 5 Fish, trout, mixed species, 1 fillet 117 0 0 16 0 5 Fish, tuna, fresh, bluefin, 3 oz 156 0 0 25 0 5 Fish, tuna, fresh, bluefin, 3 oz 122 0 0 20 0 4 Fish, tuna, fresh, yellowfin, 1 oz 31 0 0 7 0 0 Fish, tuna, yellowfin, fresh, 3 oz 110 0 0 25 0 1 Fish, whitefish, mixed species, 3 oz 146 0 0 21 0 6 Fish, whitefish, mixed species, 3 oz 114 0 0 16 0 5 Goose, domesticated, meat and skin,, roasted 1 cup 427 0 0 35 0 31 Ham, chopped 1 slice 50 1 0 5 0 3 Ham, minced 1 oz 75 1 0 5 0 6 Lamb, cubed (leg and shoulder), 3 oz 190 0 0 29 0 7 Lamb, leg, shank half, 3 oz 191 0 0 22 0 11 Lamb, leg, sirloin half, 3 oz 248 0 0 21 0 18 Lamb, loin, 3 oz 263 0 0 19 0 20 Lamb, loin, 1 oz 88 0 0 5 0 8 Lamb, rib, 3 oz 307 0 0 19 0 25 Lamb, shoulder, arm, 3 oz 294 0 0 26 0 20 Lamb, ground,, broiled 3 oz 241 0 0 21 0 17 Mollusks, clam, 3 oz 126 4 0 22 0 2 Mollusks, clam, 3 oz 73 3 0 12 0 1 Mollusks, mussel, 3 oz 146 6 0 20 0 4 Mollusks, octopus, 3 oz 139 4 0 25 0 2 Mollusks, oyster, 3 oz 67 6 0 6 0 2 Mollusks, squid, mixed species, 3 oz 149 7 0 15 0 6 Mollusks, squid, mixed species, 1 oz 26 1 0 4 0 0 Ostrich, ground, 3 oz 149 0 0 22 0 6
Pork loin, fresh, backribs, bonein, 3 oz 217 0 0 21 0 15 Pork, cured, bacon,, baked 1 slice 44 0 0 3 0 4 Pork, cured, bacon, unprepared 1 slice 117 0 0 4 0 11 Pork, fresh, ground, 3 oz 252 0 0 22 0 18 Pork, Leg sirloin, boneless, lean and fat, 3 oz 133 0 0 26 0 2 Pork, loin, leg cap steak, boneless, lean and fat, 3 oz 134 0 0 23 0 4 Pork, Shoulder breast, boneless, lean and fat, 3 oz 138 0 0 24 0 4 Quail,, total edible 1 oz 64 0 0 7 0 4 Turkey sausage, fresh, 2 oz 112 0 0 14 0 6 Turkey, breast, meat and skin, 4 oz 212 0 0 32 0 8 Turkey, breast, from whole bird, 3 oz 108 0 0 23 0 2 Turkey, dark meat, 3 oz 175 0 0 23 0 8 Turkey, drumstick, from whole bird, meat only, 3 oz 118 0 0 26 0 2
DAIRY / EGGS Butter 1 tbsp 102 0 0 0 0 12 Cheese, blue 1/4 cup 119 1 0 7 0 10 Cheese, brie 1/4 cup 120 0 0 7 0 10 Cheese, cheddar, shredded 1/4 cup 115 0 0 7 0 10 Cheese, colby, shredded 1/4 cup 111 1 0 7 0 9 Cheese, cottage, creamed 1 cup 104 10 0 15 3 0 Cheese, cream 1 tbsp 50 1 0 1 0 5 Cheese, feta, crumbled 1/4 cup 99 2 0 5 2 8 Cheese, fontina, shredded 1/4 cup 105 0 0 7 0 8 Cheese, goat, soft type 1/4 cup 150 0 0 11 0 12 Cheese, gouda 1/4 cup 202 1 0 14 1 16 Cheese, gruyere, shredded 1/4 cup 112 0 0 8 0 9 Cheese, monterey 1/4 cup 105 0 0 7 0 9 Cheese, mozzarella, whole milk 1/4 cup 84 1 0 6 0 6 Cheese, parmesan, grated 1/4 cup 105 3 0 7 0 7 Cheese, provolone, diced 1/4 cup 116 1 0 8 0 9 Cheese, ricotta, whole milk 1/2 cup 216 4 0 14 0 16 Cheese, romano 1/4 cup 219 2 0 18 0 15 Cheese, swiss, shredded 1/4 cup 103 1 0 7 0 8 Egg, duck, whole, fresh, 1 egg 130 1 0 9 1 10 Egg, goose, whole, fresh, 1 egg 266 2 0 20 1 19 Egg, quail, whole, fresh, 1 egg 14 0 0 1 0 1 Egg, turkey, whole, fresh, 1 egg 135 1 0 11 0 9 Egg, white,, fresh 1 large 17 0 0 4 0 0 Egg, whole,, fried 1 large 90 0 0 6 0 7 Egg, whole,, hard-boiled 1 large 78 1 0 6 1 5 Egg, whole,, poached 1 large 72 0 0 6 0 5 Egg, whole,, scrambled 1 large 91 1 0 6 1 7 Egg, whole,, fresh 1 large 72 0 0 6 0 5 Egg, yolk,, fresh 1 large 55 1 0 3 0 5
NUTS Acorns, dried 2 tbsp 144 15 0 2 0 9 Acorns, 2 tbsp 110 12 0 2 0 7 Almond butter, plain 1 tbsp 98 3 2 3 1 9 Almonds 1/4 cup 207 8 5 8 2 18 Brazilnuts, dried, unblanched 1/4 cup 219 4 3 5 1 22 Cashew butter, plain 1 tbsp 94 4 0 3 0 8 Cashew nuts, dry roasted 1/4 cup 197 11 1 5 2 16 Cashew nuts, 2 tbsp 157 9 1 5 2 12 Chestnuts, 2 tbsp 43 10 0 1 0 0 Chestnuts, dried 2 tbsp 103 23 0 2 0 1 Chestnuts, 2 tbsp 64 14 0 1 0 0 Coconut meat, 1 cup 283 12 7 3 5 27 Coconut milk, 1/2 cup 276 7 3 3 4 29 Coconut water 1 cup 46 9 3 2 6 0 Hazelnuts 1/4 cup 181 5 3 4 1 17 Hazelnuts, blanched 2 tbsp 178 5 3 4 1 17 Hazelnuts, dry roasted 2 tbsp 183 5 3 4 1 18 Hickorynuts, dried 1/4 cup 197 5 2 4 0 19 Macadamia nuts, 1/4 cup 241 5 3 3 2 25 Pecans 1/4 cup 188 4 3 3 1 20 Pecans, dry roasted 2 tbsp 201 4 3 3 1 21 Pine nuts, dried 1/4 cup 227 4 1 5 1 23 Pistachio nuts, 1/4 cup 173 8 3 6 2 14 Walnuts, black, dried 1/4 cup 193 3 2 8 0 19 Walnuts, glazed 2 tbsp 140 13 1 2 9 10 Seeds Chia seeds, dried 2 tbsp 138 12 10 5 0 9 Cottonseed kernels, roasted 1/4 cup 188 8 2 12 0 14 (glandless) Flaxseed whole 1 tbsp 55 3 3 2 0 4 Lotus seeds, dried 1 cup 106 21 0 5 0 1 Lotus seeds, 2 tbsp 25 5 0 1 0 0 Pumpkin and squash seed 1/4 cup 180 14 8 39 2 63 kernels, dried Pumpkin and squash seed 1/4 cup 169 4 2 9 0 14 kernels, roasted Pumpkin and squash seeds, 1 cup 285 34 12 12 0 12 whole, roasted Safflower seed kernels, dried 2 tbsp 147 10 0 5 0 11 Sesame butter, tahini, 1 tbsp 86 4 1 3 0 7
Sesame seed kernels, dried 1/4 cup 237 4 4 8 0 23 (decorticated) Sesame seeds, whole, dried 1/4 cup 206 8 4 6 0 18 Sesame seeds, whole, roasted 2 tbsp 160 7 4 5 0 14 Sunflower seed butter 1 tbsp 99 4 1 3 2 9 Sunflower seed, whole 1 cup 269 9 4 10 1 24 Sunflower seed kernels, dry 1 cup 186 8 4 6 1 16 roasted Watermelon seed kernels, dried 1 cup 602 17 0 31 0 51