Basic Nutrition in Food

 

Count Item Type Edible Calories / 100g (3 1/2 OZ) Protein (%) Fat (%) Carbohydrate (%)
1 Almonds Nuts 598 10.8 75.9 13.3
2 Apples Fruit 58 1.2 8.7 90.1
3 Appricots Fruit 51 6.6 3.3 90.1
4 Asparagus Vegetables 26 23.5 6.4 68.9
5 Avocados Fruit 167 4.2 82.2 13.6
6 Bamboo Shoots Vegetables 27 23.5 9.3 68.9
7 Bananas Fruit 85 4.3 2 93.7
8 Barley, pearled (light) Grains 349 8.3 2.4 89.3
9 Bean sprouts (mung beans) Vegetables 35 26.6 4.9 67.4
10 Beans, green (snap beans) Vegetables 32 14.5 5.3 80
11 Beans, lima Legumes 123 23.6 3.4 75.6
12 Beans, lima, dried Legumes 345 20.5 3.9 73
13 Beans, pinto, dried Legumes 349 22.8 2.9 74.3
14 Beans, red, dried Legumes 343 22.8 3.7 73.5
15 Beef rib, roasted Animal based 241 50 50 0
16 Beets (cooked) Vegetables 32 9.4 2.6 86.2
17 Beets (raw) Vegetables 43 10.2 1.9 88.4
18 Blackberries Fruit 58 7 13 80
19 Blueberries Fruit 62 3.8 6.9 89.3
20 Brazil Nuts Nuts 655 14.2 66.9 10.9
21 Breadfruit Fruit 103 5.6 2.4 92
22 Broccoli Vegetables 32 27.5 7.8 65.9
23 Brussel sprouts Vegetables 45 26.7 7.3 65.8
24 Buckwheat flour, dark Grains 333 11.8 6.3 81.9
25 Buckwheat, whole grain (kasha) Grains 335 11.8 6 82.2
26 Cabbage Vegetables 24 13.3 7.1 80.4
27 Cantaloupes (Muskrnelons) Fruit 30 7.7 2.8 89.5
28 Carob Fruit 180 8.4 65 85
29 Carrots Vegetables 42 7.4 4 88.8
30 Casabas (Muskrnelons) Fruit 27 14.3 0.3 85.4
31 Cashews Nuts 561 10.6 68.1 21.3
32 Cauliflower Vegetables 27 24.4 6.3 68.9
33 Celery Vegetables 17 12.9 4.9 81.8
34 Cheese, blue or roquefort Animal based 368 24.9 73 2.1
35 Cheese, cheddar Animal based 398 26.8 71.1 2.1
36 Cheese, parmesan Animal based 393 39.1 58.1 2.8
37 Cheese, uncreamed Animal based 86 84.4 3.1 12.5
38 Cherries, sweet Fruit 70 6.3 3.7 90
39 Chestnuts, fresh Nuts 194 5.2 6.5 88.3
40 Chicken, light meat (roasted) Animal based 166 81.5 18.5 0
41 Chickpeas (garbanzos), dried Legumes 360 19.8 11.2 69
42 Coconut, dried Nuts 662 3.8 82.1 14.1
43 Coconut, fresh Nuts 346 3.5 85.4 11.1
44 Cod, cooked (canned) Animal based 85 96.5 3.2 0
45 Cod, raw Animal based 78 96.5 3.5 0
46 Cornmeal, whole ground Grains 355 7.1 9.2 83.7
47 Crab, steamed Animal based 93 79.4 18.4 2.2
48 Cranberries Fruit 46 2.9 12.7 84.4
49 Cucumbers Vegetables 15 147 56 80.7
50 Dates (dried) Fruit 274 2.7 1.5 95.8
51 Eggplant Vegetables 25 11.6 68 80
52 Eggs, whites Animal based 51 93.2 1 5.8
53 Eggs. poached Animal based 163 34 64.2 1.8
54 Figs (dried) Fruit 274 5.2 4 90.8
55 Figs (fresh) Fruit 80 5 3.1 91.9
56 Filberts Legumes 560 12.1 60 16
57 Flatfish, raw (sole. sand dab, flounder) Animal based 79 90.5 9.5 0
58 Gooseberries Fruit 39 6.9 4.4 88.7
59 Grapefruit Fruit 41 4.1 2 93.9
60 Grapes, American Fruit 69 6.4 12.1 81.5
61 Grapes, European Fruit 67 3 3.7 93.3
62 Guavas Fruit 62 4.4 8.1 87.5
63 Halibut, raw Animal based 100 89.1 10.8 0
64 Hamburger, lean, cooked Animal based 219 53.4 46.6 0
65 Hamburger, lean, raw Animal based 179 49.9 50.1 0
66 Honeydews (Muskrnelons) Fruit 33 8.1 7.6 84.3
67 Jicama Vegetables 25 - - -
68 Kale Vegetables 38 26.8 17.6 56.3
69 Kohlrabn Vegetables 29 16.9 2.9 81
70 Kumquats Fruit 65 4.6 1.3 94.1
71 Leeks Vegetables 52 12 0.48 0.832
72 Leg of lamb, roasted (prime gr) Animal based 319 32.1 67.9 0
73 Lemon Juice Fruit 25 6.7 6.7 86.6
74 Lemons Fruit 27 14.2 9.5 76.3
75 Lentils, dried Legumes 340 25.3 2.7 72
76 Lettuce, Iceberg Vegetables 13 16.9 7 75.3
77 Lettuce, Romaine Vegetables 13 17.8 12.9 69.4
78 Limes Fruit 28 8.7 6.1 85.2
79 Loganberries Fruit 62 5.4 8.1 86.5
80 Loquats Fruit 48 2.7 3.5 93.8
81 Lychee Nuts (fresh) Fruit 64 4.7 3.9 91.4
82 Mangos Fruit 66 3.6 5.1 91.3
83 Milk, goat Animal based 67 20.4 52.8 26.8
84 Milk, human - 1 cup Animal based 192 5 45 48
85 Milk, skim Animal based 36 42.8 2.5 54.7
86 Milk, whole (3.5% fat) Animal based 65 23 47.6 29.4
87 Millet Grains 327 12.1 7.9 89.1
88 Mushrooms Vegetables 28 25.4 8.9 54.7
89 Nectarines Fruit 64 3.2 0.6 96.2
90 Okra Vegetables 36 16.4 7 75.3
91 Olives Vegetables 191 4 98 2
92 Onions Vegetables 38 11 22 87.8
93 Oranges Fruit 49 7 3.4 89.6
94 Ouinces Fruit 57 2.4 1.5 96.1
95 Papaya Fruit 39 5.2 2.1 92.7
96 Parsley Vegetables 44 20 114 68.9
97 Parsnip Vegetables 76 6.2 5.5 88.4
98 Peaches Fruit 38 5.3 2.2 92.5
99 Peanut Butter Legumes 581 16.6 71.2 12.2
100 Peanuts Legumes 582 15.6 70 14.4
101 Pears Fruit 61 3.9 5.4 90.7
102 Peas Legumes 84 26.1 4 69.9
103 Peas, dried Legumes 340 24.6 3.2 72.2
104 Pecans Nuts 696 7 85 8.4
105 Persimmons Fruit 127 2.1 2.6 95.3
106 Pineapples Fruit 52 2.6 3.2 94.2
107 Plums Fruit 66 2.5 0.4 97.1
108 Pomegranates Fruit 63 2.7 4 93.3
109 Pork loin, roasted Animal based 362 28.9 71.1 0
110 Potatoes Vegetables 76 7.6 11 90.7
111 Potatoes, baked in skin Vegetables 93 7.7 0.9 91.4
112 Pumpkin Vegetables 26 9.4 3.2 89.2
113 Radishes Vegetables 17 16.3 4.9 1.2
114 Raisins Fruit 289 2.9 0.6 96.5
115 Raspberries, red Fruit 57 7.1 7.3 85.6
116 Rice, brown Grains 360 7.1 4.4 88.5
117 Rolled Oats Grains 390 12.6 15.9 71.5
118 Rutabagas Vegetables 46 6.7 1.8 91.7
119 Rye Flour, dark Grains 327 14.8 6.7 78.5
120 Scallops, steamed Animal based 112 88.7 11.3 0
121 Sesame seed, dried Nuts 563 11.5 73 15.5
122 Shrimp, canned, drained Animal based 116 89 8.5 2.5
123 Sirloin, choice grade (broiled) Animal based 387 25.4 74.6 0
124 Sirloin, choice grade (raw) Animal based 313 23.1 76.9 0
125 Sockeye; solids and liquid) Animal based 171 50.7 49.3 0
126 Soy sauce Legumes 68 28.2 15.9 55.9
127 Soybeans Legumes 134 28.2 31.8 40
128 Soybeans, dried Legumes 403 29.4 36.8 33.8
129 Squash, summer varieties Vegetables 19 14.2 4.4 79
130 Squash, winter varieties Vegetables 50 6.8 5 88.6
131 Strawberries Fruit 37 6.4 11.4 82.2
132 Sunflower seeds, dried Seeds 560 14.9 70.6 14.5
133 Sweet potatoes Vegetables 114 4.1 2.9 93
134 Sweet potatoes, baked in skin Vegetables 141 4.1 3 92.9
135 Tangerines Fruit 46 5.8 3.6 90.6
136 Tapioca Vegetables 352 5 5 98.9
137 Tofu Legumes 77 38 51 11
138 Tomatoes Vegetables 22 12.3 7.7 76.4
139 Triticale Grains 329 14 5.7 80.3
140 Tuna, canned in oil, drained Animal based 197 62.5 37.5 0
141 Tuna, canned in water, not drained Animal based 127 94.2 5.8 0
142 Turkey, light meat (roasted) Animal based 176 80 20 0
143 Turnips Vegetables 30 9.3 5.7 84.3
144 Walnuts Nuts 628 11.3 79.1 9.6
145 Water chestnuts Vegetables 79 4.9 2.2 92.4
146 Watercress Vegetables 19 28.4 13.2 56.3
147 Watermelons Fruit 26 6.5 6.4 87.1
148 Wheat flour (whole), hard wheats Grains 333 14.4 5 80.6
149 Wheat, shredded or wheat flakes (whole) Grains 354 10 4.7 85.3
150 Wheat, whole grain (hard red winter) Grains 330 13.3 4.6 82.1
151 Wild Rice Grains 353 14.2 1.7 84.1