ABSTRACT
Alcoholic beverage, beer, light 29 1.6 0.2 0.0 0 4 21 4 5 0.03 0.006 0.01 0.006 12 0.4
Alcoholic beverage, beer, regular 43 3.6 0.5 0.0 0 4 27 4 6 0.02 0.005 0.01 0.008 14 0.6
Alcoholic beverage, dessert wine, sweet 160 13.7 0.2 0.0 0 9 92 8 9 0.24 0.045 0.07 0.119 9 0.5
Alcoholic beverage, distilled (gin, rum, vodka, whiskey), 80 proof
231 0.0 0.0 0.0 0 1 2 0 0 0.04 0.021 0.04 0.018 4 0.0
Alcoholic beverage, distilled (gin, rum, vodka, whiskey), 90 proof
263 0.0 0.0 0.0 0 1 2 0 0 0.04 0.021 0.04 0.018 4 0.0
Alcoholic beverage, distilled, all, 100 proof 295 0.0 0.0 0.0 0 1 2 0 0 0.04 0.021 0.04 0.018 4 0.0
Alcoholic beverage, liqueur, coffee, 63 proof 308 32.2 0.1 0.3 0 8 30 1 3 0.06 0.040 0.03 0.017 6 0.3
Alcoholic beverage, table wine, red 85 2.6 0.1 0.0 0 4 127 8 12 0.46 0.011 0.14 0.132 23 0.2
Alcoholic beverage, table wine, white 83 2.6 0.1 0.0 0 5 71 9 10 0.27 0.004 0.12 0.117 18 0.1
Almonds, dry roasted, w/o salt 597 19.3 22.1 52.8 0 1 746 266 286 4.51 1.170 3.54 2.620 489 2.8
Almonds, oil roasted, w/o salt 607 17.7 21.2 55.2 0 1 699 291 274 3.68 0.955 3.07 2.460 466 2.8
Apple juice, canned or bottled, unsweetened, w/o vitamin C
47 11.7 0.1 0.1 0 3 119 7 3 0.37 0.022 0.03 0.113 7 0.1
Apples, raw, w/o skin 48 12.8 0.3 0.1 0 0 90 5 4 0.07 0.031 0.05 0.038 11 0.0
Apples, raw, with skin 52 13.8 0.3 0.2 0 1 107 6 5 0.12 0.027 0.04 0.035 11 0.0
Apricots, dried, sulfured, stewed, w. sugar 113 29.3 1.2 0.2 0 3 443 15 15 1.52 0.138 0.24 0.088 38
Apricots, dried, sulfured, stewed, w/o sugar 85 22.2 1.2 0.2 0 4 411 19 11 0.94 0.121 0.14 0.083 25 0.8
Artichokes, (globe or French), boiled, w/o salt 50 11.2 3.5 0.2 0 95 354 45 60 1.29 0.233 0.49 0.259 86 0.2
Arugula, raw 25 3.7 2.6 0.7 0 27 369 160 47 1.46 0.076 0.47 0.321 52 0.3
Asparagus, boiled 22 4.1 2.4 0.2 0 14 224 23 14 0.91 0.165 0.60 0.154 54 6.1
Asparagus, raw 20 3.9 2.2 0.1 0 2 202 24 14 2.14 0.189 0.54 0.158 52 2.3
Avocados, raw, all commercial varieties 160 8.5 2.0 14.7 0 7 485 12 29 0.55 0.190 0.64 0.142 52 0.4
Bagel, plain, toasted, enriched w. calcium propanoate
257 50.5 10.0 1.6 0 448 75 89 22 6.05 0.130 1.90 0.515 87 22.8
Bagels, cinnamon-raisin, toasted 294 59.3 10.6 1.8 0 346 163 20 23 4.09 0.160 0.81 0.328 83 33.3
Baked beans, canned, no salt 105 20.6 4.8 0.4 0 1 296 50 32 0.29 0.206 1.40 104 4.5
Bamboo shoots, boiled, w/o salt 12 1.9 1.5 0.2 0 4 533 12 3 0.24 0.082 0.47 0.113 20 0.4
Bananas, raw 89 22.8 1.1 0.3 0 1 358 5 27 0.26 0.078 0.15 0.270 22 1.0
Bass, freshwater, mixed species, cooked, dry heat 146 0.0 24.2 4.7 87 90 456 103 38 1.91 0.119 0.83 1.140 256 16.2
Bass, striped, cooked, dry heat 124 0.0 22.7 3.0 103 88 328 19 51 1.08 0.040 0.51 0.019 254 46.8
Beans, French, mature seeds, boiled, w/o salt 129 24.0 7.1 0.8 0 6 370 63 56 1.08 0.115 0.64 0.382 102 1.2
Beans, kidney, all types, mature seeds, boiled, w/o salt
127 22.8 8.7 0.5 0 1 405 35 42 2.22 0.216 1.00 0.430 138 1.1
Beans, lima, immature seeds, canned 71 13.3 4.1 0.3 0 252 285 28 34 1.61 0.162 0.64 0.700 71 1.1
Beans, navy, mature seeds, canned 113 20.5 7.5 0.4 0 448 288 47 47 1.85 0.208 0.77 0.375 134 5.8
Beans, pinto, mature seeds, boiled, w/o salt 143 26.2 9.0 0.7 0 1 436 46 50 2.09 0.219 0.98 0.453 147 6.2
Beans, snap, green, boiled, w/o salt 35 7.9 1.9 0.3 0 1 146 44 18 0.65 0.057 0.25 0.285 29 0.2
Beef, bottom sirloin, tri-tip roast, lean & fat, 0” fat, choice, roasted
218 0.0 25.7 12.4 94 50 308 17 20 1.70 0.083 4.52 0.009 189 27.3
Beef, brisket, flat half, lean & fat, 1/8” fat, select, braised
280 0.0 29.0 17.4 71 49 237 17 19 2.40 0.090 6.92 0.010 180 28.1
Beef, chuck, arm pot roast, lean, 1/8” fat, choice, braised
224 0.0 34.7 8.4 81 56 275 15 23 3.04 0.129 8.20 0.012 213 34.7
Beef, ground, 75% lean meat / 25% fat, patty, broiled
278 0.0 25.6 18.7 89 78 289 30 20 2.37 0.075 6.19 0.010 189 21.4
Beef, ground, 95% lean meat / 5% fat, patty, broiled
171 0.0 26.3 6.6 76 65 348 7 22 2.83 0.096 6.43 0.014 206 21.7
Beef, loin, porterhouse steak, lean & fat, 1/4” fat, all grades, broiled
329 0.0 22.5 25.8 72 62 255 8 20 2.68 0.118 4.13 0.014 177 19.3
Beef, loin, T-bone steak, lean & fat, 1/4” fat, all grades, broiled
306 0.0 23.5 22.8 65 67 282 7 22 3.09 0.122 4.30 0.014 185 11.6
Beef, rib, eye, small end (ribs 10-12), lean, 0” fat, choice, broiled
205 0.0 28.9 9.0 91 60 363 16 25 1.98 0.092 5.49 0.011 227 33.6
Beef, rib, large end (ribs 6-9), lean & fat, 1/4” fat, choice, roasted
383 0.0 22.3 32.0 85 63 283 10 19 2.27 0.086 5.58 0.013 168 21.9
Beef, round, bottom round roast, lean, 0” fat, select, roasted
169 0.0 28.3 5.3 72 38 238 6 19 2.35 0.079 4.92 0.010 183 35.7
Beef, round, bottom round, lean & fat, 1/8” fat, all grades, roasted
218 0.0 26.4 11.6 75 35 214 6 17 2.16 0.063 4.43 0.009 164 27.0
Beef, round, eye of round, lean & fat, 1/8” fat, all grades, roasted
208 0.0 28.3 9.7 62 37 227 7 18 2.29 0.067 4.70 0.010 174 28.7
Beef, tenderloin, lean & fat, 1/8” fat, all grades, broiled
267 0.0 26.5 17.1 90 54 329 19 22 1.69 0.079 4.76 0.009 205 28.6
Beef, top sirloin, lean & fat, 1/8” fat, select, broiled 230 0.0 27.1 12.7 67 57 345 22 23 1.66 0.074 4.93 0.009 217 29.3
Beets, boiled 44 10.0 1.7 0.2 0 77 305 16 23 0.79 0.074 0.35 0.326 38 0.7
Blackberries, raw 43 9.6 1.4 0.5 0 1 162 29 20 0.62 0.165 0.53 0.646 22 0.4
Blueberries, raw 57 14.5 0.7 0.3 0 1 77 6 6 0.28 0.057 0.16 0.336 12 0.1
Bluefish, cooked, dry heat 159 0.0 25.7 5.4 76 77 477 9 42 0.62 0.068 1.04 0.027 291 46.8
Bologna, beef 314 4.0 10.3 28.2 56 1080 172 31 14 1.10 0.068 9.10 0.044 172 0.0
Bologna, pork 247 0.7 15.3 19.9 59 1184 281 11 14 0.77 0.080 2.03 0.036 139 12.7
Bratwurst, beef & pork, smoked 297 2.0 12.2 26.3 78 848 283 7 15 1.00 0.080 2.47 0.041 130 14.1
Bratwurst, pork, cooked 333 2.9 13.7 29.2 74 846 259 28 21 0.53 0.079 2.49 0.012 225 26.9
Brazil nuts, dried, unblanched 656 12.3 14.3 66.4 0 3 659 160 376 2.43 1.743 4.06 1.223 725 1917.0
Bread, cracked-wheat 260 49.5 8.7 3.9 0 538 177 43 52 2.81 0.222 1.24 1.371 153 25.3
Bread, Italian 271 50.0 8.8 3.5 0 584 110 78 27 2.94 0.191 0.86 0.464 103 27.2
Bread, mixed-grain, toasted (includes whole-grain, 7-grain)
272 50.4 10.9 4.1 0 530 222 99 58 3.77 0.276 1.38 1.615 191 32.1
Bread, oatmeal 269 48.5 8.4 4.4 0 599 142 66 37 2.70 0.209 1.02 0.940 126 24.6
Bread, pita, white, enriched 275 55.7 9.1 1.2 0 536 120 86 26 2.62 0.168 0.84 0.481 97 27.1
Bread, pumpernickel 250 47.5 8.7 3.1 0 671 208 68 54 2.87 0.287 1.48 1.305 178 24.5
Bread, rye 259 48.3 8.5 3.3 0 660 166 73 40 2.83 0.186 1.14 0.824 125 30.9
Bread, white, commercially prepared 266 50.6 7.6 3.3 0 681 100 151 23 3.74 0.253 0.74 0.478 99 17.3
Bread, whole-wheat, commercially prepared 246 46.1 9.7 4.2 0 527 252 72 86 3.30 0.284 1.94 2.324 229 36.6
Broccoli, boiled, w/o salt 35 7.2 2.4 0.4 0 41 293 40 21 0.67 0.061 0.45 0.194 67 1.6
Broccoli, raw 34 6.6 2.8 0.4 0 33 316 47 21 0.73 0.049 0.41 0.210 66 2.5
Brussels sprouts, boiled, w/o salt 36 7.1 2.6 0.5 0 21 317 36 20 1.20 0.083 0.33 0.227 56 1.5
Butter, w. salt 717 0.1 0.9 81.1 215 576 24 24 2 0.02 0.000 0.09 0.000 24 1.0
Butter, w/o salt 717 0.1 0.9 81.1 215 11 24 24 2 0.02 0.016 0.09 0.004 24 1.0
Cabbage, boiled, w/o salt 22 4.5 1.0 0.4 0 8 97 31 8 0.17 0.012 0.09 0.117 15 0.6
Cabbage, raw 24 5.6 1.4 0.1 0 18 246 47 15 0.59 0.023 0.18 0.159 23 0.9
Cake, angel food, commercially prepared 258 57.8 5.9 0.8 0 749 93 140 12 0.52 0.078 0.07 0.085 32 7.3
Cake, carrot, dry mix, pudding-type 415 79.2 5.1 9.8 0 567 169 172 8 1.80 0.050 0.20 0.528 247 14.9
Cake, fruitcake, commercially prepared 324 61.6 2.9 9.1 5 270 153 33 16 2.07 0.050 0.27 0.220 52 2.0
Cake, pound, commercially prepared, butter 388 48.8 5.5 19.9 221 398 119 35 11 1.38 0.035 0.46 0.090 137 8.8
Cake, white, dry mix 426 78.0 4.5 10.9 0 664 117 192 11 1.39 0.081 0.46 0.205 337 8.6
Cake, yellow, dry mix, enriched 432 78.1 4.4 11.6 2 657 82 135 10 1.50 0.072 0.27 0.191 310 3.0
Candies, fudge, chocolate, prepared-from-recipe 411 76.5 2.4 10.4 14 47 131 45 36 1.77 0.333 1.10 0.423 69 2.5
Candies, gumdrops, starch jelly pieces 396 98.9 0.0 0.0 0 44 5 3 1 0.40 0.012 0.00 0.010 1 0.8
Candies, hard 394 98.0 0.0 0.2 0 38 5 3 3 0.30 0.029 0.01 0.010 3 0.6
Candies, marshmallows 318 81.3 1.8 0.2 0 80 5 3 2 0.23 0.097 0.04 0.008 8 1.7
Candies, milk chocolate 535 59.4 7.7 29.7 23 79 372 189 63 2.35 0.491 2.01 0.471 208 4.5
Candies, milk chocolate w. almond bites 550 51.0 9.8 35.7 19 74 471 220 59 1.50 0.200 1.34 0.010 227 3.4
Candies, peanut brittle, prepared-from-recipe 486 71.2 7.6 19.0 12 445 168 27 42 1.22 0.254 0.87 0.593 106 2.6
Candies, semisweet chocolate 479 63.1 4.2 30.0 0 11 365 32 115 3.13 0.700 1.62 0.800 132 4.2
Candies, sweet chocolate 505 59.6 3.9 34.2 0 16 290 24 113 2.76 0.574 1.50 0.494 147 2.8
Candies, white chocolate 539 59.2 5.9 32.1 14 90 286 199 12 0.24 0.060 0.74 0.008 176 4.5
Capers, canned 23 4.9 2.4 0.9 0 2964 40 40 33 1.67 0.374 0.32 0.078 10 1.2
Carbonated beverage, cola, contains caffeine 37 9.6 0.1 0.0 0 4 2 2 0 0.11 0.001 0.02 0.002 10 0.1
Carbonated beverage, ginger ale 34 8.8 0.0 0.0 0 7 1 3 1 0.18 0.018 0.05 0.013 0 0.1
Carbonated beverage, orange 48 12.3 0.0 0.0 0 12 2 5 1 0.06 0.015 0.10 0.013 1 0.0
Carbonated beverage, root beer 41 10.6 0.0 0.0 0 13 1 5 1 0.05 0.007 0.07 0.013 0 0.1
Carbonated beverage, tonic water 34 8.8 0.0 0.0 0 12 0 1 0 0.01 0.006 0.10 0.001 0 0.0
Carrots, boiled, w/o salt 35 8.2 0.8 0.2 0 58 235 30 10 0.34 0.017 0.20 0.155 30 0.7
Carrots, raw 41 9.6 0.9 0.2 0 69 320 33 12 0.30 0.045 0.24 0.143 35 0.1
Cashew nuts, dry roasted, w. salt 574 32.7 15.3 46.4 0 640 565 45 260 6.00 2.220 5.60 0.826 490 11.7
Cashew nuts, oil roasted, w. salt 581 30.2 16.8 47.8 0 308 632 43 273 6.05 2.043 5.35 1.668 531 20.3
Cashew nuts, raw 553 30.2 18.2 43.9 0 12 660 37 292 6.68 2.195 5.78 1.655 593 19.9
Catfish, channel, farmed, cooked, dry heat 152 0.0 18.7 8.0 64 80 321 9 26 0.82 0.122 1.05 0.020 245 14.5
Catsup 97 25.1 1.7 0.4 0 1114 382 18 19 0.51 0.181 0.26 0.128 33 0.3
Cauliflower, boiled, w/o salt 23 4.1 1.8 0.5 0 15 142 16 9 0.33 0.027 0.18 0.138 32 0.5
Cauliflower, raw 25 5.3 2.0 0.1 0 30 303 22 15 0.44 0.042 0.28 0.156 44 0.6
Celery, raw 14 3.0 0.7 0.2 0 80 260 40 11 0.20 0.035 0.13 0.103 24 0.4
Cereals, corn grits, white, enriched, cooked w. water, w/o salt
59 12.9 1.4 0.2 0 2 21 3 5 0.60 0.018 0.07 0.018 11 3.1
Chard, Swiss, boiled, w/o salt 20 4.1 1.9 0.1 0 179 549 58 86 2.26 0.163 0.33 0.334 33 0.9
Chard, Swiss, raw 19 3.7 1.8 0.2 0 213 379 51 81 1.80 0.179 0.36 0.366 46 0.9
Cheese, American cheddar, imitation 239 11.6 16.7 14.0 36 1345 242 562 29 0.33 0.033 2.59 712 15.2
Cheese, blue 353 2.3 21.4 28.7 75 1395 256 528 23 0.31 0.040 2.66 0.009 387 14.5
Cheese, brie 334 0.5 20.8 27.7 100 629 152 184 20 0.50 0.019 2.38 0.034 188 14.5
Cheese, camembert 300 0.5 19.8 24.3 72 842 187 388 20 0.33 0.021 2.38 0.038 347 14.5
Cheese, cheddar 403 1.3 24.9 33.1 105 621 98 721 28 0.68 0.031 3.11 0.010 512 13.9
Cheese, cheshire 387 4.8 23.4 30.6 103 700 95 643 21 0.21 0.042 2.79 0.012 464 14.5
Cheese, colby 394 2.6 23.8 32.1 95 604 127 685 26 0.76 0.042 3.07 0.012 457 14.5
Cheese, cottage, creamed, large or small curd 103 2.7 12.5 4.5 15 405 84 60 5 0.14 0.028 0.37 0.003 132 9.0
Cheese, cottage, low fat, 1% milkfat 72 2.7 12.4 1.0 4 406 86 61 5 0.14 0.028 0.38 0.003 134 9.0
Cheese, cream 349 2.7 7.6 34.9 110 296 119 80 6 1.20 0.016 0.54 0.004 104 2.4
Cheese, cream, low fat 231 7.0 10.6 17.6 56 296 167 112 8 1.68 0.022 0.76 146 4.0
Cheese, edam 357 1.4 25.0 27.8 89 965 188 731 30 0.44 0.036 3.75 0.011 536 14.5
Cheese, feta 264 4.1 14.2 21.3 89 1116 62 493 19 0.65 0.032 2.88 0.028 337 15.0
Cheese, gouda 356 2.2 24.9 27.4 114 819 121 700 29 0.24 0.036 3.90 0.011 546 14.5
Cheese, gruyere 413 0.4 29.8 32.3 110 336 81 1011 36 0.17 0.032 3.90 0.017 605 14.5
Cheese, mozzarella, whole milk 300 2.2 22.2 22.4 79 627 76 505 20 0.44 0.011 2.92 0.030 354 17.0
Cheese, muenster 368 1.1 23.4 30.0 96 628 134 717 27 0.41 0.031 2.81 0.008 468 14.5
Cheese, parmesan, grated 431 4.1 38.5 28.6 88 1529 125 1109 38 0.90 0.238 3.87 0.085 729 17.7
Cheese, pimento 375 1.7 22.1 31.2 94 1428 162 614 22 0.42 0.033 2.98 0.016 744 14.5
Cheese, provolone 351 2.1 25.6 26.6 69 876 138 756 28 0.52 0.026 3.23 0.010 496 14.5
Cheese, Swiss 380 5.4 26.9 27.8 92 192 77 791 38 0.20 0.043 4.36 0.005 567 18.2
Cheese, tilsit 340 1.9 24.4 26.0 102 753 65 700 13 0.23 0.026 3.50 0.013 500 14.5
Cheesecake, commercially prepared 321 25.5 5.5 22.5 55 207 90 51 11 0.63 0.020 0.51 0.140 93 5.2
Cherries, sour, red, raw 50 12.2 1.0 0.3 0 3 173 16 9 0.32 0.104 0.10 0.112 15 0.0
Cherries, sweet, raw 63 16.0 1.1 0.2 0 0 222 13 11 0.36 0.060 0.07 0.070 21 0.0
Chestnuts, European, boiled & steamed 131 27.8 2.0 1.4 0 27 715 46 54 1.73 0.472 0.25 0.854 99
Chestnuts, European, roasted 245 53.0 3.2 2.2 0 2 592 29 33 0.91 0.507 0.57 1.180 107 1.2
Chicken, broilers or fryers, breast, meat & skin, fried
222 1.6 31.8 8.9 89 76 259 16 30 1.19 0.057 1.10 0.026 233 23.9
Chicken, broilers or fryers, breast, meat & skin, roasted
197 0.0 29.8 7.8 84 71 245 14 27 1.07 0.050 1.02 0.018 214 24.7
Chicken, broilers or fryers, breast, meat only, fried 187 0.5 33.4 4.7 91 79 276 16 31 1.14 0.054 1.08 0.021 246 26.2
Chicken, broilers or fryers, breast, meat only, roasted
165 0.0 31.0 3.6 85 74 256 15 29 1.04 0.049 1.00 0.017 228 27.6
Chicken, broilers or fryers, dark meat, meat only, roasted
205 0.0 27.4 9.7 93 93 240 15 23 1.33 0.080 2.80 0.021 179 18.0
Chicken, broilers or fryers, drumstick, meat & skin, fried
245 1.6 27.0 13.7 90 89 229 12 23 1.34 0.080 2.89 0.028 176 18.4
Chicken, broilers or fryers, thigh, meat & skin, roasted
247 0.0 25.1 15.5 93 84 222 12 22 1.34 0.078 2.36 0.021 174 19.5
Chicken, broilers or fryers, thigh, meat only, roasted
209 0.0 25.9 10.9 95 88 238 12 24 1.31 0.081 2.57 0.021 183 29.0
Chicken, broilers or fryers, wing, meat & skin, fried
321 2.4 26.1 22.2 81 77 177 15 19 1.25 0.061 1.76 0.028 150 21.3
Chicken, Cornish game hens, meat & skin, roasted 260 0.0 22.3 18.2 131 64 245 13 18 0.91 0.061 1.49 0.015 146 15.5
Chicken, Cornish game hens, meat only, roasted 134 0.0 23.3 3.9 106 63 250 13 19 0.77 0.059 1.53 0.015 149 20.8
Chickpeas, mature seeds, boiled, w/o salt 164 27.4 8.9 2.6 0 7 291 49 48 2.89 0.352 1.53 1.030 168 3.7
Chicory greens, raw 23 4.7 1.7 0.3 0 45 420 100 30 0.90 0.295 0.42 0.429 47 0.3
Chocolate syrup 279 65.1 2.1 1.1 0 72 224 14 65 2.11 0.512 0.73 0.382 129 2.7
Clam, mixed species, breaded & fried 202 10.3 14.2 11.2 61 364 326 63 14 13.91 0.356 1.46 0.540 188 28.9
Clam, mixed species, raw 74 2.6 12.8 1.0 34 56 314 46 9 13.98 0.344 1.37 0.500 169 24.3
Cocoa, dry powder, unsweetened 229 54.3 19.6 13.7 0 21 1524 128 499 13.86 3.788 6.81 3.837 734 14.3
Coconut meat, raw 354 15.2 3.3 33.5 0 20 356 14 32 2.43 0.435 1.10 1.500 113 10.1
Cod, Atlantic, cooked, dry heat 105 0.0 22.8 0.9 55 78 244 14 42 0.49 0.036 0.58 0.020 138 37.6
Cod, Atlantic, dried & salted 290 0.0 62.8 2.4 152 7027 1458 160 133 2.50 0.176 1.59 0.050 950 147.8
Coffee, brewed from grounds, prep w. tap h2o 1 0.0 0.1 0.0 0 2 49 2 3 0.01 0.002 0.02 0.023 3 0.0
Coffee, brewed, espresso, rest-prep 2 0.0 0.1 0.2 0 14 115 2 80 0.13 0.050 0.05 0.050 7 0.0
Coleslaw, home-prepared 69 12.4 1.3 2.6 8 23 181 45 10 0.59 0.023 0.20 0.097 32 0.7
Collards, boiled, w/o salt 26 4.9 2.1 0.4 0 16 116 140 20 1.16 0.038 0.23 0.436 30 0.5
Cookies, brownies, commercially prepared 405 63.9 4.8 16.3 17 312 149 29 31 2.25 0.224 0.72 0.128 101 6.3
Cookies, chocolate chip, commercially prepared, higher fat, unenriched
481 66.8 5.4 22.6 0 315 135 25 31 1.00 0.212 0.64 0.449 108
Cookies, chocolate sandwich, w/creme filling 466 71.6 5.3 19.1 0 483 187 21 48 3.93 0.431 0.98 0.629 92 8.1
Cookies, fig bars 348 70.9 3.7 7.3 0 350 207 64 27 2.90 0.147 0.39 0.343 62 3.3
Cookies, gingersnaps 416 76.9 5.6 9.8 0 654 346 77 49 6.40 0.305 0.55 1.555 83 5.1
Cookies, graham crackers, plain or honey 423 76.8 6.9 10.1 0 605 135 24 30 3.73 0.202 0.81 0.804 104 10.2
Cookies, oatmeal, commercially prepared 450 68.7 6.2 18.1 0 383 142 37 33 2.58 0.134 0.79 0.839 138 9.8
Cookies, peanut butter sandwich, regular 478 65.6 8.8 21.1 0 368 192 53 49 2.60 0.237 1.06 0.912 188 7.7
Cookies, shortbread, commercially prepared, plain 502 64.5 6.1 24.1 20 455 100 35 17 2.74 0.144 0.53 0.428 108 7.3
Cookies, vanilla wafers, higher fat 473 71.1 4.3 19.4 0 306 107 25 12 2.21 0.124 0.33 0.384 64 11.3
Cookies, vanilla wafers, lower fat 441 73.6 5.0 15.2 51 312 97 48 14 2.38 0.100 0.36 0.262 104 11.3
Corn, sweet, white, boiled, w. salt 108 25.1 3.3 1.3 0 253 249 2 32 0.61 0.053 0.48 0.194 103 0.8
Corn, sweet, yellow, boiled, w. salt 108 25.1 3.3 1.3 0 253 249 2 32 0.61 0.053 0.48 0.194 103 0.2
Couscous, cooked 112 23.2 3.8 0.2 0 5 58 8 8 0.38 0.041 0.26 0.084 22 27.5
Cowpeas (black-eyed), immature seeds, boiled, w. salt
97 20.3 3.2 0.4 0 240 418 128 52 1.12 0.133 1.03 0.572 51 2.5
Crab, Alaska king, cooked, moist heat 97 0.0 19.4 1.5 53 1072 262 59 63 0.76 1.182 7.62 0.040 280 40.0
Crab, Alaska king, raw 84 0.0 18.3 0.6 42 836 204 46 49 0.59 0.922 5.95 0.035 219 36.4
Crab, blue, cooked, moist heat 102 0.0 20.2 1.8 100 279 324 104 33 0.91 0.645 4.22 0.190 206 40.2
Crab, blue, raw 87 0.0 18.1 1.1 78 293 329 89 34 0.74 0.669 3.54 0.150 229 37.4
Crab, Dungeness, cooked, moist heat 110 1.0 22.3 1.2 76 378 408 59 58 0.43 0.734 5.47 0.097 175 47.6
Crackers, cheese, regular 503 58.2 10.1 25.3 13 995 145 151 36 4.77 0.210 1.13 0.629 218 8.6
Crackers, matzo, plain 395 83.7 10.0 1.4 0 2 112 13 25 3.16 0.060 0.68 0.650 89 36.9
Crackers, saltines (includes oyster, soda, soup) 428 70.9 9.2 11.4 0 1072 154 68 22 5.64 0.298 0.83 0.653 101 10.3
Crackers, wheat, regular 473 64.9 8.6 20.6 0 795 183 49 62 4.40 0.318 1.60 1.781 220 6.3
Cranberries, raw 46 12.2 0.4 0.1 0 2 85 8 6 0.25 0.061 0.10 0.360 13 0.1
Cranberry juice, unsweetened 46 12.2 0.4 0.1 0 2 77 8 6 0.25 0.055 0.10 13 0.1
Crayfish, mixed species, farmed, cooked, moist heat
87 0.0 17.5 1.3 137 97 238 51 33 1.11 0.580 1.48 0.217 241 34.2
Cream, fluid, half and half 130 4.3 3.0 11.5 37 41 130 105 10 0.07 0.010 0.51 0.001 95 1.8
Cream, half & half, fat free 59 9.0 2.6 1.4 5 144 206 96 16 0.00 0.016 0.81 0.002 151 2.9
Cream, sour, cultured 214 4.3 3.2 21.0 44 53 144 116 11 0.06 0.019 0.27 0.003 85 2.2
Cream, whipped, cream topping, pressurized 257 12.5 3.2 22.2 76 130 147 101 11 0.05 0.010 0.37 0.001 89 1.4
Croissants, butter 406 45.8 8.2 21.0 67 744 118 37 16 2.03 0.080 0.75 0.330 105 22.7
Croutons, plain 407 73.5 11.9 6.6 0 698 124 76 31 4.08 0.163 0.89 0.500 115 37.5
Cucumber, peeled, raw 12 2.2 0.6 0.2 0 2 136 14 12 0.22 0.071 0.17 0.073 21 0.1
Cucumber, with peel, raw 15 3.6 0.7 0.1 0 2 147 16 13 0.28 0.041 0.20 0.079 24 0.3
Curry powder 325 58.2 12.7 13.8 0 52 1543 478 254 29.59 0.815 4.05 4.289 349 17.1
Dandelion greens, boiled, w/o salt 33 6.4 2.0 0.6 0 44 232 140 24 1.80 0.115 0.28 0.230 42 0.3
Dandelion greens, raw 45 9.2 2.7 0.7 0 76 397 187 36 3.10 0.171 0.41 0.342 66 0.5
Duck, domesticated, meat & skin, roasted 337 0.0 19.0 28.4 84 59 204 11 16 2.70 0.227 1.86 0.019 156 20.0
Duck, domesticated, meat only, roasted 201 0.0 23.5 11.2 89 65 252 12 20 2.70 0.231 2.60 0.019 203 22.4
Egg, white, raw, fresh 52 0.7 10.9 0.2 0 166 163 7 11 0.08 0.023 0.03 0.011 15 20.0
Egg, whole, fried 201 0.9 13.6 15.3 457 204 147 59 13 1.98 0.111 1.20 0.041 208 34.2
Egg, whole, hard-boiled 155 1.1 12.6 10.6 424 124 126 50 10 1.19 0.013 1.05 0.026 172 30.8
Egg, whole, poached 147 0.8 12.5 9.9 422 294 133 53 12 1.83 0.102 1.10 0.039 190 31.6
Egg, whole, scrambled 166 2.2 11.1 12.2 352 280 138 71 12 1.20 0.014 1.00 0.022 170 22.5
Egg, yolk, raw, fresh 322 3.6 15.9 26.5 1234 48 109 129 5 2.73 0.077 2.30 0.055 390 56.0
Eggplant, boiled, w/o salt 35 8.7 0.8 0.2 0 1 123 6 11 0.25 0.059 0.12 0.113 15 0.1
Eggplant, raw 24 5.7 1.0 0.2 0 2 230 9 14 0.24 0.082 0.16 0.250 25 0.3
Endive, raw 17 3.4 1.3 0.2 0 22 314 52 15 0.83 0.099 0.79 0.420 28 0.2
English muffins, whole-wheat, toasted 221 44.1 9.6 2.3 0 692 228 288 77 2.66 0.225 1.74 1.946 307 43.8
English, muffins, plain, toasted, enriched, w. calcium propanoate (includes sourdough)
270 52.7 10.3 2.0 0 477 129 197 28 4.65 0.160 1.40 0.630 107 26.3
Fat, beef tallow 902 0.0 0.0 100.0 109 0 0 0 0 0.00 0.000 0.00 0 0.2
Fat, chicken 900 0.0 0.0 99.8 85 0 0 0 0 0.00 0.000 0.00 0 0.2
Fat, duck 900 0.0 0.0 99.8 100 0 0 0 0 0.00 0.000 0.00 0 0.2
Fat, goose 900 0.0 0.0 99.8 100 0 0 0 0 0.00 0.00 0 0.2
Fat, turkey 900 0.0 0.0 99.8 102 0 0 0 0 0.00 0.000 0.00 0 0.2
Fennel, bulb, raw 31 7.3 1.2 0.2 0 52 414 49 17 0.73 0.066 0.20 0.191 50 0.7
Figs, dried, stewed 107 27.6 1.4 0.4 0 4 294 70 29 0.88 0.124 0.24 0.220 29 0.2
Figs, raw 74 19.2 0.8 0.3 0 1 232 35 17 0.37 0.070 0.15 0.128 14 0.2
Fish oil, cod liver 902 0.0 0.0 100.0 570 0 0 0 0 0.00 0.000 0.00 0.000 0 0.0
Frankfurter beef 330 4.1 11.2 29.6 53 1140 156 14 14 1.51 0.184 2.46 0.082 160 8.2
Frankfurter, chick 257 6.8 12.9 19.5 101 1370 84 95 10 2.00 0.050 1.04 0.015 107 18.4
Frankfurter, pork 269 0.3 12.8 23.7 66 816 264 267 15 3.70 0.074 2.09 0.016 171 27.8
Frankfurter, turkey 226 1.5 14.3 17.7 107 1426 179 106 14 1.84 0.100 3.11 0.016 134 15.4
Game meat, beaver, roasted 212 0.0 34.9 7.0 117 59 403 22 29 10.00 0.189 2.27 292 43.1
Game meat, beefalo, roasted 188 0.0 30.7 6.3 58 82 459 24 3.05 6.40 250 13.1
Game meat, bison, lean, roasted 143 0.0 28.4 2.4 82 57 361 8 26 3.42 0.107 3.68 0.008 209 35.5
Game meat, boar, wild, roasted 160 0.0 28.3 4.4 77 60 396 16 27 1.12 0.056 3.01 134 13.0
Game meat, deer, roasted 158 0.0 30.2 3.2 112 54 335 7 24 4.47 0.300 2.75 0.046 226 12.9
Game meat, elk, roasted 146 0.0 30.2 1.9 73 61 328 5 24 3.63 0.142 3.16 0.013 180 13.0
Game meat, moose, roasted 134 0.0 29.3 1.0 78 69 334 6 24 4.22 0.079 3.68 0.009 176 12.8
Game meat, rabbit, domesticated, roasted 197 0.0 29.1 8.1 82 47 383 19 21 2.27 0.189 2.27 0.032 263 38.5
Game meat, raccoon, roasted 255 0.0 29.2 14.5 97 79 398 14 30 7.10 0.189 2.27 261 18.0
Game meat, squirrel, roasted 173 0.0 30.8 4.7 121 119 352 3 28 6.81 0.148 1.78 0.032 211 15.1
Goose, domesticated, meat & skin, roasted 305 0.0 25.2 21.9 91 70 329 13 22 2.83 0.264 2.62 0.023 270 21.8
Goose, domesticated, meat only, roasted 238 0.0 29.0 12.7 96 76 388 14 25 2.87 0.276 3.17 0.024 309 25.5
Goose, liver, raw 133 6.3 16.4 4.3 515 140 230 43 24 30.53 7.522 3.07 0.000 261 68.1
Gooseberries, raw 44 10.2 0.9 0.6 0 1 198 25 10 0.31 0.070 0.12 0.144 27 0.6
Grape juice, canned or bottled, unsweetened, w/o vitamin C
61 15.0 0.6 0.1 0 3 132 9 10 0.24 0.028 0.05 0.360 11 0.1
Grapefruit juice, white, canned, unsweetened 38 9.0 0.5 0.1 0 1 153 7 10 0.20 0.038 0.09 0.020 11 0.1
Grapefruit, raw, pink & red, all areas 42 10.7 0.8 0.1 0 0 135 22 9 0.08 0.032 0.07 0.022 18 0.1
Grapefruit, raw, white, all areas 33 8.4 0.7 0.1 0 0 148 12 9 0.06 0.050 0.07 0.013 8 1.4
Grapes, American type (slip skin), raw 67 17.2 0.6 0.4 0 2 191 14 5 0.29 0.040 0.04 0.718 10 0.1
Grouper, mixed species, cooked, dry heat 118 0.0 24.8 1.3 47 53 475 21 37 1.14 0.045 0.51 0.012 143 46.8
Haddock, cooked, dry heat 112 0.0 24.2 0.9 74 87 399 42 50 1.35 0.033 0.48 0.030 241 40.5
Haddock, smoked 116 0.0 25.2 1.0 77 763 415 49 54 1.40 0.042 0.50 0.030 251 42.9
Halibut, Atlantic & Pacific, cooked, dry heat 140 0.0 26.7 2.9 41 69 576 60 107 1.07 0.035 0.53 0.020 285 46.8
Ham, sliced, regular (approx 11% fat) 163 3.8 16.6 8.6 57 1304 287 24 22 1.02 0.089 1.35 0.557 153 20.7
Herring, Atlantic, kippered 217 0.0 24.6 12.4 82 918 447 84 46 1.51 0.135 1.36 0.050 325 52.6
Hominy, canned, white or yellow 72 14.3 1.5 0.9 0 210 9 10 16 0.62 0.030 1.05 0.070 35 3.0
Hummus, commercial 166 14.3 7.9 9.6 0 379 228 38 71 2.44 0.527 1.83 0.773 176 2.6
Ice creams, chocolate 216 28.2 3.8 11.0 34 76 249 109 29 0.93 0.135 0.58 0.140 107 2.5
Ice creams, French vanilla, soft-serve 222 22.2 4.1 13.0 91 61 177 131 12 0.21 0.030 0.52 0.005 116 3.0
Ice creams, strawberry 192 27.6 3.2 8.4 29 60 188 120 14 0.21 0.037 0.34 0.078 100 1.9
Ice creams, vanilla 201 23.6 3.5 11.0 44 80 199 128 14 0.09 0.023 0.69 0.008 105 1.8
Jams and preserves 278 68.9 0.4 0.1 0 32 77 20 4 0.49 0.100 0.06 0.040 19 2.0
Jellies 266 70.0 0.2 0.0 0 30 54 7 6 0.19 0.011 0.03 0.132 6 0.4
Kale, boiled, w/o salt 28 5.6 1.9 0.4 0 23 228 72 18 0.90 0.156 0.24 0.416 28 0.9
Kale, raw 50 10.0 3.3 0.7 0 43 447 135 34 1.70 0.290 0.44 0.774 56 0.9
Kiwi fruit, (Chinese gooseberries), fresh, raw 61 14.7 1.1 0.5 0 3 312 34 17 0.31 0.130 0.14 0.098 34 0.2
Knockwurst, pork or beef 307 3.2 11.1 27.7 60 930 199 11 11 0.66 0.060 1.66 0.021 98 13.5
Kumquats, raw 71 15.9 1.9 0.9 0 10 186 62 20 0.86 0.095 0.17 0.135 19 0.0
Lamb, domestic, composite of retail cuts, lean & fat, 1/4” fat, choice, cooked
294 0.0 24.5 20.9 97 72 310 17 23 1.88 0.119 4.46 0.022 188 26.4
Lamb, domestic, composite of retail cuts, lean & fat, 1/8” fat, choice, cooked
271 0.0 25.5 18.0 96 72 318 16 24 1.93 0.121 4.74 0.024 193 27.2
Lamb, domestic, composite of retail cuts, lean, 1/4” fat, choice, cooked
206 0.0 28.2 9.5 92 76 344 15 26 2.05 0.128 5.27 0.028 210 26.1
Lamb, domestic, leg, shank half, lean & fat, 1/8” fat, choice, roasted
217 0.0 26.7 11.4 90 65 329 9 25 1.99 0.118 4.72 0.026 200 29.7
Lamb, domestic, loin, lean & fat, 1/4” fat, choice, roasted
309 0.0 22.6 23.6 95 64 246 18 23 2.12 0.119 3.41 0.020 180 24.6
Lamb, domestic, rib, lean & fat, 1/8” fat, choice, roasted
341 0.0 21.8 27.5 96 74 277 22 20 1.62 0.117 3.62 0.021 170 22.3
Lamb, ground, broiled 283 0.0 24.8 19.7 97 81 339 22 24 1.79 0.128 4.67 0.024 201 27.7
Lard 902 0.0 0.0 100.0 95 0 0 0 0 0.00 0.000 0.11 0.000 0 0.2
Leeks, (bulb & lower leaf-portion), boiled, w/o salt 31 7.6 0.8 0.2 0 10 87 30 14 1.10 0.062 0.06 0.247 17 0.5
Lemon juice, canned or bottled 21 6.5 0.4 0.3 0 21 102 11 8 0.13 0.037 0.06 0.020 9 0.1
Lemons, raw, with peel 20 10.7 1.2 0.3 0 3 145 61 12 0.70 0.260 0.10 15
Lemons, raw, without peel 29 9.3 1.1 0.3 0 2 138 26 8 0.60 0.037 0.06 0.030 16 0.4
Lentils, mature seeds, boiled, w. salt 116 20.1 9.0 0.4 0 238 369 19 36 3.33 0.251 1.27 0.494 180 2.8
Lentils, sprouted, stir-fried, w. salt 101 21.3 8.8 0.5 0 246 284 14 35 3.10 0.337 1.60 0.502 153 0.6
Lettuce, iceberg (includes crisp head types), raw 14 3.0 0.9 0.1 0 10 141 18 7 0.41 0.025 0.15 0.125 20 0.1
Lettuce, romaine, raw 17 3.3 1.2 0.3 0 8 247 33 14 0.97 0.048 0.23 0.155 30 0.4
Lima beans, large, mature seeds, boiled, w/o salt 115 20.9 7.8 0.4 0 2 508 17 43 2.39 0.235 0.95 0.516 111 4.5
Lima beans, thin seeded (baby), mature seeds, boiled, w/o salt
126 23.3 8.0 0.4 0 3 401 29 53 2.40 0.215 1.03 0.585 127 4.9
Limes, raw 30 10.5 0.7 0.2 0 2 102 33 6 0.60 0.065 0.11 0.008 18 0.4
Liverwurst spread 305 5.9 12.4 25.5 118 700 170 22 12 8.85 0.240 2.30 0.155 230 58.0
Lobster, northern, cooked, moist heat 98 1.3 20.5 0.6 72 380 352 61 35 0.39 1.940 2.92 0.061 185 42.7
Macadamia nuts, dry roasted, w/o salt 718 13.4 7.8 76.1 0 4 363 70 118 2.65 0.570 1.29 3.036 198 3.6
Macaroni, cooked, enriched 158 30.9 5.8 0.9 0 1 45 7 18 1.33 0.103 0.50 0.317 58 26.4
Mackerel, Atlantic, cooked, dry heat 262 0.0 23.9 17.8 75 83 401 15 97 1.57 0.094 0.94 0.020 278 51.6
Mackerel, king, cooked, dry heat 134 0.0 26.0 2.6 68 203 558 40 41 2.28 0.033 0.72 0.006 318 46.8
Mackerel, Pacific & jack, mixed species, cooked, dry heat
201 0.0 25.7 10.1 60 110 521 29 36 1.49 0.119 0.86 0.019 160 46.8
Mackerel, salted 305 0.0 18.5 25.1 95 4450 520 66 60 1.40 0.100 1.10 254 73.4
Mackerel, Spanish, cooked, dry heat 158 0.0 23.6 6.3 73 66 554 13 38 0.74 0.065 0.62 0.012 271 40.6
Mangos, raw 65 17.0 0.5 0.3 0 2 156 10 9 0.13 0.110 0.04 0.027 11 0.6
Margarine, regular, hard, corn (hydrogenated) 719 0.9 0.9 80.5 0 943 42 30 3 0.00 23 0.0
Margarine, regular, hard, soybean (hydrogenated) & palm (hydrogenated)
719 0.9 0.9 80.5 0 943 42 30 3 0.00 0.00 23 0.0
Margarine, regular, stick, unsalted, 80% fat 719 0.9 0.9 80.5 0 2 25 17 2 0.00 0.000 0.00 13 0.0
Margarine, regular, tub, unsalted, 80% fat 716 0.5 0.8 80.4 0 28 38 26 2 0.00 0.000 0.00 20 0.0
Marmalade, orange 246 66.3 0.3 0.0 0 56 37 38 2 0.15 0.090 0.04 0.020 4 0.6
Mayonnaise dressing, no cholesterol 688 0.3 0.0 77.8 0 486 14 7 1 0.23 0.000 0.13 25 1.6
Mayonnaise, low sodium, diet 231 16.0 0.3 19.2 24 110 10 0 0 0.00 0.000 0.11 0.000 0 1.6
Melons, honeydew, raw 36 9.1 0.5 0.1 0 18 228 6 10 0.17 0.024 0.09 0.027 11 0.7
Milk, buttermilk, fluid, cultured, reduced fat 56 5.3 4.1 2.0 8 86 180 143 13 0.06 0.008 0.24 82 2.3
Milk, goat, fluid 69 4.5 3.6 4.1 11 50 204 134 14 0.05 0.046 0.30 0.018 111 1.4
Milk, low fat, fluid, 1% milkfat, w. vitamin A 42 5.0 3.4 1.0 5 44 150 119 11 0.03 0.010 0.42 0.003 95 3.3
Milk, low sodium, fluid 61 4.5 3.1 3.5 14 3 253 101 5 0.05 0.010 0.38 0.004 86 2.0
Milk, reduced fat, fluid, 2% milkfat, w. added vitamin A
50 4.7 3.3 2.0 8 41 150 117 11 0.03 0.012 0.43 0.003 94 2.5
Muffins, blueberry, commercially prepared 277 48.0 5.5 6.5 30 447 123 57 16 1.61 0.074 0.49 0.440 197 11.2
Muffins, corn, commercially prepared 305 50.9 5.9 8.4 26 521 69 74 32 2.81 0.299 0.54 0.355 284 15.2
Muffins, oat bran 270 48.3 7.0 7.4 0 393 507 63 157 4.20 0.330 1.84 2.630 376 11.0
Mullet, striped, cooked, dry heat 150 0.0 24.8 4.9 63 71 458 31 33 1.41 0.141 0.88 0.022 244 46.8
Mushrooms, boiled, w/o salt 28 5.3 2.2 0.5 0 2 356 6 12 1.74 0.504 0.87 0.115 87 11.9
Mushrooms, oyster, raw 35 6.4 3.3 0.4 0 18 420 3 18 1.33 0.244 0.77 0.113 120 2.6
Mushrooms, portabella, grilled 35 5.1 4.1 0.8 0 10 521 4 15 0.56 0.499 0.73 0.075 150 17.7
Mushrooms, raw 22 3.3 3.1 0.3 0 5 318 3 9 0.50 0.318 0.52 0.047 86 9.3
Mushrooms, shiitake, cooked, w/o salt 56 14.4 1.6 0.2 0 4 117 3 14 0.44 0.896 1.33 0.204 29 24.8
Mussels, blue, cooked, moist heat 172 7.4 23.8 4.5 56 369 268 33 37 6.72 0.149 2.67 6.800 285 89.6
Mussels, blue, raw 86 3.7 11.9 2.2 28 286 320 26 34 3.95 0.094 1.60 3.400 197 44.8
Mustard greens, boiled, w/o salt 15 2.1 2.3 0.2 0 16 202 74 15 0.70 0.084 0.11 0.274 41 0.6
Nectarines, raw 44 10.6 1.1 0.3 0 0 201 6 9 0.28 0.086 0.17 0.054 26 0.0
Noodles, egg, cooked, enriched, w. salt 138 25.2 4.5 2.1 29 165 38 12 21 1.47 0.098 0.65 0.315 76 23.9
Noodles, Japanese, soba, cooked 99 21.4 5.1 0.1 0 60 35 4 9 0.48 0.008 0.12 0.374 25
Nutmeg, ground 525 49.3 5.8 36.3 0 16 350 184 183 3.04 1.027 2.15 2.900 213 1.6
Ocean perch, Atlantic, cooked, dry heat 121 0.0 23.9 2.1 54 96 350 137 39 1.18 0.033 0.61 0.020 277 55.5
Oil, avocado 884 0.0 0.0 100.0 0 0 0 0 0.00 0.000 0.00 0.000 0 0.0
Oil, canola 884 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0.000 0 0.0
Oil, canola and soybean 884 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0 0.0
Oil, coconut 862 0.0 0.0 100.0 0 0 0 0 0 0.04 0.000 0.00 0.000 0 0.0
Oil, corn and canola 884 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0 0.0
Oil, mustard 884 0.0 0.0 100.0 0 0 0 0 0.00 0.000 0.00 0.000 0 0.0
Oil, olive, salad or cooking 884 0.0 0.0 100.0 0 2 1 1 0 0.56 0.000 0.00 0.000 0 0.0
Oil, palm 884 0.0 0.0 100.0 0 0 0 0 0 0.01 0.000 0.00 0 0.0
Oil, palm kernel 862 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0.000 0 0.0
Oil, peanut, salad or cooking 884 0.0 0.0 100.0 0 0 0 0 0 0.03 0.000 0.01 0 0.0
Oil, safflower, salad or cooking, linoleic >70% 884 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0 0.0
Oil, safflower, salad or cooking, oleic >70% 884 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0.000 0 0.0
Oil, sesame, salad or cooking 884 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0 0.0
Oil, soybean lecithin 763 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0.000 0 0.0
Oil, soybean, salad or cooking 884 0.0 0.0 100.0 0 0 0 0 0 0.02 0.000 0.00 0 0.0
Oil, sunflower, linoleic, approx. 65% 884 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0 0.0
Okra, boiled, w/o salt 22 4.6 1.9 0.2 0 6 135 77 36 0.28 0.085 0.43 0.294 32 0.4
Olives, pickled, canned or bottled, green 145 3.8 1.0 15.3 0 1556 42 52 11 0.49 0.120 0.04 4 0.9
Olives, ripe, canned (small-extra large) 115 6.3 0.8 10.7 0 872 8 88 4 3.30 0.251 0.22 0.020 3 0.9
Onions, boiled, w/o salt 44 10.2 1.4 0.2 0 3 166 22 11 0.24 0.067 0.21 0.153 35 0.6
Onions, raw 42 10.1 0.9 0.1 0 3 144 22 10 0.19 0.038 0.16 0.132 27 0.5
Orange juice, includes from concentrate 44 10.1 0.8 0.3 0 1 190 10 11 0.17 0.040 0.04 0.023 11 0.1
Oranges, raw, all commercial varieties 47 11.8 0.9 0.1 0 0 181 40 10 0.10 0.045 0.07 0.025 14 0.5
Oranges, raw, California, Valencias 49 11.9 1.0 0.3 0 0 179 40 10 0.09 0.037 0.06 0.023 17
Oranges, raw, Florida 46 11.5 0.7 0.2 0 0 169 43 10 0.09 0.039 0.08 0.024 12 0.5
Oranges, raw, navels 49 12.5 0.9 0.2 0 1 166 43 11 0.13 0.039 0.08 0.029 23 0.0
Ostrich, ground, cooked, pan-broiled 175 0.0 26.2 7.1 83 80 323 8 23 3.43 0.136 4.33 0.017 224 33.5
Ostrich, inside leg, cooked 141 0.0 29.0 1.9 73 83 352 6 25 3.12 0.148 4.71 0.018 244 36.5
Ostrich, top loin, cooked 155 0.0 28.1 3.9 93 77 353 6 25 3.31 0.148 4.72 0.018 245 36.6
Oyster, eastern, breaded & fried 197 11.6 8.8 12.6 81 417 244 62 58 6.95 4.294 87.13 0.490 159 66.5
Oyster, eastern, farmed, raw 59 5.5 5.2 1.6 25 178 124 44 33 5.78 0.738 37.92 0.394 93 63.7
Oyster, eastern, wild, raw 68 3.9 7.1 2.5 53 211 156 45 47 6.66 4.452 90.81 0.367 135 63.7
Oyster, Pacific, cooked, moist heat 163 9.9 18.9 4.6 100 212 302 16 44 9.20 2.679 33.24 1.222 243 154.0
Oyster, Pacific, raw 81 5.0 9.5 2.3 50 106 168 8 22 5.11 1.576 16.62 0.643 162 77.0
Palm hearts, raw 115 25.6 2.7 0.2 0 14 1806 18 10 1.69 0.644 3.73 140 0.7
Papayas, raw 39 9.8 0.6 0.1 0 3 257 24 10 0.10 0.016 0.07 0.011 5 0.6
Parsley, raw 36 6.3 3.0 0.8 0 56 554 138 50 6.20 0.149 1.07 0.160 58 0.1
Pastrami beef 98% fat-free 95 1.5 19.6 1.2 47 1010 228 9 18 2.78 0.079 4.26 0.013 150 10.4
Pate de foie gras, canned, smoked 462 4.7 11.4 43.8 150 697 138 70 13 5.50 0.400 0.92 0.120 200 44.0
Pate, liver, not specified, canned 319 1.5 14.2 28.0 255 697 138 70 13 5.50 0.400 2.85 0.120 200 41.6
Peaches, raw 39 9.5 0.9 0.3 0 0 190 6 9 0.25 0.068 0.17 0.061 20 0.1
Peanut butter, chunk style, w/o salt 589 21.6 24.1 49.9 0 17 745 45 160 1.90 0.578 2.79 1.800 319 8.2
Peanut butter, smooth style, w/o salt 588 19.6 25.1 50.4 0 17 649 43 154 1.87 0.473 2.91 1.466 358 5.6
Peanuts, all types, dry-roasted, w. salt 585 21.5 23.7 49.7 0 813 658 54 176 2.26 0.671 3.31 2.083 358 7.5
Peanuts, all types, oil-roasted, w. salt 599 15.3 28.0 52.5 0 320 726 61 176 1.52 0.533 3.28 1.845 397 3.3
Pears, raw 58 15.5 0.4 0.1 0 1 119 9 7 0.17 0.082 0.10 0.049 11 0.1
Peas, edible-podded, boiled, w. salt 42 7.1 3.3 0.2 0 240 240 42 26 1.97 0.077 0.37 0.168 55 0.7
Peas, edible-podded, raw 42 7.6 2.8 0.2 0 4 200 43 24 2.08 0.079 0.27 0.244 53 0.7
Peas, green, boiled, w/o salt 84 15.6 5.4 0.2 0 3 271 27 39 1.54 0.173 1.19 0.525 117 1.9
Pecans, dry roasted, w. salt 710 13.6 9.5 74.3 0 383 424 72 132 2.80 1.167 5.07 3.933 293 4.0
Pecans, oil roasted, w. salt 715 13.0 9.2 75.2 0 393 392 67 121 2.47 1.200 4.47 3.700 263 6.0
Peppers, hot chili, green, raw 40 9.5 2.0 0.2 0 7 340 18 25 1.20 0.174 0.30 0.237 46 0.5
Peppers, hot chili, red, raw 40 8.8 1.9 0.4 0 9 322 14 23 1.03 0.129 0.26 0.187 43 0.5
Peppers, jalapeno, raw 30 5.9 1.4 0.6 0 1 215 10 19 0.70 0.133 0.23 0.250 31 0.3
Peppers, sweet, green, boiled, w/o salt 28 6.7 0.9 0.2 0 2 166 9 10 0.46 0.065 0.12 0.115 18 0.3
Peppers, sweet, green, raw 20 4.6 0.9 0.2 0 3 175 10 10 0.34 0.066 0.13 0.122 20 0.0
Peppers, sweet, red, boiled, w/o salt 28 6.7 0.9 0.2 0 2 166 9 10 0.46 0.065 0.12 0.115 18 0.3
Peppers, sweet, red, raw 26 6.0 1.0 0.3 0 2 211 7 12 0.43 0.017 0.25 0.112 26 0.1
Peppers, sweet, yellow, raw 27 6.3 1.0 0.2 0 2 212 11 12 0.46 0.107 0.17 0.117 24 0.3
Persimmons, native, raw 127 33.5 0.8 0.4 0 1 310 27 2.50 26
Pheasant, cooked, total edible 247 0.0 32.4 12.1 89 43 271 16 22 1.43 0.084 1.37 242 20.7
Pickle, cucumber, sour 11 2.3 0.3 0.2 0 1208 23 0 4 0.40 0.085 0.02 0.011 14 0.0
Pickle, cucumber, sweet 117 31.8 0.4 0.3 0 939 32 4 4 0.59 0.105 0.08 0.015 12 0.0
Pickles, cucumber, dill 18 4.1 0.6 0.2 0 1282 116 9 11 0.53 0.079 0.14 0.015 21 0.0
Pie, apple, commercially prepared, enriched flour 237 34.0 1.9 11.0 0 266 65 11 7 0.45 0.046 0.16 0.182 24 1.0
Pie, blueberry, commercially prepared 232 34.9 1.8 10.0 0 325 50 8 5 0.30 0.046 0.16 0.176 23 1.4
Pie, cherry, commercially prepared 260 39.8 2.0 11.0 0 246 81 12 8 0.48 0.040 0.18 0.140 29 1.2
Pie, chocolate creme, commercially prepared 304 33.6 2.6 19.4 5 136 127 36 21 1.07 0.050 0.23 0.200 68 7.5
Pie, coconut creme, commercially prepared 298 37.2 2.1 16.6 0 255 65 29 20 0.80 0.068 0.47 0.438 85 5.3
Pie, egg custard, commercially prepared 210 20.8 5.5 11.6 33 240 106 80 11 0.58 0.024 0.52 0.060 112 7.1
Pie, lemon meringue, commercially prepared 268 47.2 1.5 8.7 45 146 89 56 15 0.61 0.001 0.49 0.060 105 3.0
Pie, mince, prepared from recipe 289 48.0 2.6 10.8 0 254 203 22 14 1.49 0.113 0.22 0.263 42 6.6
Pie, peach 223 32.9 1.9 10.0 0 270 125 8 6 0.50 0.053 0.09 0.152 22 1.3
Pie, pecan, commercially prepared 400 57.2 4.0 18.5 32 424 74 17 18 1.04 0.195 0.57 0.789 77 5.0
Pie, pumpkin, commercially prepared 210 27.3 3.9 9.5 20 282 154 60 15 0.79 0.048 0.45 0.240 71 2.6
Pike, northern, cooked, dry heat 113 0.0 24.7 0.9 50 49 331 73 40 0.71 0.065 0.86 0.310 282 16.2
Pike, walleye, raw 93 0.0 19.1 1.2 86 51 389 110 30 1.30 0.178 0.62 0.800 210 12.6
Pimento, canned 23 5.1 1.1 0.3 0 14 158 6 6 1.68 0.049 0.19 0.092 17 0.2
Pine nuts, pinyon, dried 629 19.3 11.6 61.0 0 72 628 8 234 3.06 1.035 4.28 4.333 35
Pineapple juice, canned, unsweetened, w/o vitamin C
53 12.9 0.4 0.1 0 2 130 13 12 0.31 0.069 0.11 0.504 8 0.1
Pineapple, raw, all variety 48 12.6 0.5 0.1 0 1 115 13 12 0.28 0.099 0.10 1.177 8 0.1
Pineapple, raw, traditional variety 45 11.8 0.6 0.1 1 125 13 12 0.25 0.081 0.08 1.593 9 0.0
Pistachio nuts, dry roasted, w/o salt 571 27.7 21.4 46.0 0 10 1042 110 120 4.20 1.325 2.30 1.275 485 9.3
Plantains, cooked 116 31.2 0.8 0.2 0 5 465 2 32 0.58 0.066 0.13 28 1.4
Plums, dried (prunes), uncooked 240 63.9 2.2 0.4 0 2 732 43 41 0.93 0.281 0.44 0.299 69 0.3
Plums, raw 46 11.4 0.7 0.3 0 0 157 6 7 0.17 0.057 0.10 0.052 16 0.0
Pollock, Atlantic, cooked, dry heat 118 0.0 24.9 1.3 91 110 456 77 86 0.59 0.064 0.60 0.019 283 46.8
Pollock, walleye, cooked, dry heat 113 0.0 23.5 1.1 96 116 387 6 73 0.28 0.055 0.60 0.020 482 43.4
Pomegranates, raw 68 17.2 1.0 0.3 0 3 259 3 3 0.30 0.070 0.12 8 0.6
Pompano, Florida, cooked, dry heat 211 0.0 23.7 12.1 64 76 636 43 31 0.67 0.078 0.69 0.025 341 46.8
Popcorn, air-popped 387 77.8 12.9 4.5 0 8 329 7 144 3.19 0.262 3.08 1.113 358 0.0
Pork sausage, fresh, cooked 339 0.0 19.4 28.4 84 749 294 13 17 1.36 0.086 2.08 0.005 163 0.0
Pork, cured, bacon, broiled, pan-fried or roasted 541 1.4 37.0 41.8 110 2310 565 11 33 1.44 0.164 3.50 0.022 533 62.0
Pork, cured, breakfast strips, cooked 459 1.1 29.0 36.7 105 2099 466 14 26 1.97 0.153 3.68 0.044 265 24.7
Pork, cured, Canadian-style bacon, grilled 185 1.4 24.2 8.4 58 1546 390 10 21 0.82 0.054 1.70 0.027 296 24.7
Pork, cured, ham, boneless, extra lean (approx 5% fat), roasted
145 1.5 20.9 5.5 53 1203 287 8 14 1.48 0.079 2.88 0.054 196 19.5
Pork, cured, ham, boneless, regular (approx 11% fat), roasted
178 0.0 22.6 9.0 59 1500 409 8 22 1.34 0.145 2.47 0.041 281 19.8
Pork, cured, ham, whole, lean & fat, roasted 243 0.0 21.6 16.8 62 1187 286 7 19 0.87 0.083 2.32 0.014 214 22.7
Pork, cured, salt pork, raw 748 0.0 5.1 80.5 86 1424 66 6 7 0.44 0.050 0.90 0.005 52 5.8
Pork, fresh, composite of retail cuts (leg, loin, & shoulder), lean, cooked
212 0.0 29.3 9.7 86 59 375 21 26 1.10 0.061 2.97 0.018 237 45.0
Pork, fresh, leg (ham), rump half, lean & fat, roasted
252 0.0 28.9 14.3 96 62 374 12 27 1.05 0.103 2.82 0.023 272 46.8
Pork, fresh, leg (ham), shank half, lean & fat, roasted
289 0.0 25.3 20.1 92 59 338 15 22 0.98 0.098 3.06 0.028 257 43.3
Pork, fresh, loin, blade (chops), bone-in, lean & fat, broiled
320 0.0 22.5 24.9 86 70 344 29 22 0.93 0.083 3.37 0.008 212 37.1
Pork, fresh, loin, center loin (chops), bone-in, lean & fat, broiled
240 0.0 28.7 13.1 82 58 358 33 25 0.80 0.046 2.26 0.003 232 44.3
Pork, fresh, loin, center rib (chops), bone-in, lean, broiled
219 0.0 30.8 9.7 81 65 420 31 28 0.82 0.070 2.38 0.020 245 47.3
Pork, fresh, loin, center rib (chops), boneless, lean & fat, broiled
260 0.0 27.6 15.8 82 62 401 28 26 0.77 0.068 2.26 0.018 237 44.0
Pork, fresh, loin, center rib (roasts), boneless, lean & fat, roasted
252 0.0 27.0 15.2 81 48 346 6 22 0.93 0.016 2.64 0.010 214 40.3
Pork, fresh, loin, country-style ribs, lean & fat, braised
296 0.0 23.9 21.5 87 59 328 29 17 1.22 0.093 3.56 0.012 167 39.7
Pork, fresh, loin, sirloin (chops), bone-in, lean & fat, broiled
259 0.0 26.7 16.1 86 68 383 17 29 0.99 0.058 2.57 0.010 246 47.7
Pork, fresh, loin, sirloin (chops), boneless, lean & fat, broiled
208 0.0 30.5 8.6 91 56 372 18 27 1.21 0.053 2.62 0.003 243 50.5
Pork, fresh, loin, tenderloin, lean & fat, broiled 201 0.0 29.9 8.1 94 64 444 5 35 1.39 0.067 2.89 0.012 290 47.7
Pork, fresh, spareribs, lean & fat, braised 397 0.0 29.1 30.3 121 93 320 47 24 1.85 0.142 4.60 0.014 261 37.4
Potato chips, plain, salted 547 49.7 6.6 37.5 0 525 1642 24 70 1.61 0.398 2.39 0.664 155 8.1
Potatoes, baked, flesh & skin, w. salt 93 21.2 2.5 0.1 0 244 535 15 28 1.08 0.118 0.36 0.219 70 0.4
Potatoes, boiled in skin, flesh, w. salt 87 20.1 1.9 0.1 0 240 379 5 22 0.31 0.188 0.30 0.138 44 0.3
Potatoes, boiled w/o skin, flesh, w. salt 86 20.0 1.7 0.1 0 241 328 8 20 0.31 0.167 0.27 0.140 40 0.3
Potatoes, French fried, all types, frozen, oven-heated
172 28.7 2.7 5.2 0 32 451 12 26 0.74 0.135 0.38 0.210 97 0.2
Potatoes, hashed brown, home-prepared 265 35.1 3.0 12.5 0 342 576 14 35 0.55 0.293 0.47 0.247 70 0.5
Potatoes, mashed, home-prepared, whole milk & margarine added
113 16.9 2.0 4.2 1 333 328 22 19 0.26 0.153 0.30 0.112 49 0.8
Potatoes, red, flesh & skin, baked 89 19.6 2.3 0.2 0 8 545 9 28 0.70 0.174 0.40 0.173 72 0.5
Potatoes, white, flesh & skin, baked 94 21.1 2.1 0.2 0 7 544 10 27 0.64 0.127 0.35 0.189 75 0.5
Pretzels, hard, plain, salted 380 79.8 10.3 2.6 0 1357 146 18 29 5.20 0.264 1.43 1.789 113 6.0
Prunes, dehydrated (low-moisture), stewed 113 29.7 1.2 0.2 0 2 353 24 21 1.17 0.204 0.25 0.104 37
Pumpkin, boiled, w/o salt 20 4.9 0.7 0.1 0 1 230 15 9 0.57 0.091 0.23 0.089 30 0.2
Pumpkin, raw 26 6.5 1.0 0.1 0 1 340 21 12 0.80 0.127 0.32 0.125 44 0.3
Quail, cooked, total edible 234 0.0 25.1 14.1 86 52 216 15 22 4.43 0.592 3.10 279 21.8
Quinces, raw 57 15.3 0.4 0.1 0 4 197 11 8 0.70 0.130 0.04 17 0.6
Radicchio, raw 23 4.5 1.4 0.3 0 22 302 19 13 0.57 0.341 0.62 0.138 40 0.9
Radishes, raw 16 3.4 0.7 0.1 0 39 233 25 10 0.34 0.050 0.28 0.069 20 0.6
Raisins, golden seedless 302 79.5 3.4 0.5 0 12 746 53 35 1.79 0.363 0.32 0.308 115 0.7
Raisins, seeded 296 78.5 2.5 0.5 0 28 825 28 30 2.59 0.302 0.18 0.267 75 0.6
Raisins, seedless 299 79.2 3.1 0.5 0 11 749 50 32 1.88 0.318 0.22 0.299 101 0.6
Raspberries, raw 52 11.9 1.2 0.7 0 1 151 25 22 0.69 0.090 0.42 0.670 29 0.2
Rhubarb, frozen, cooked, w/sugar 116 31.2 0.4 0.1 0 1 96 145 12 0.21 0.027 0.08 0.073 8 0.9
Rhubarb, raw 21 4.5 0.9 0.2 0 4 288 86 12 0.22 0.021 0.10 0.196 14 1.1
Rice, brown, long-grain, cooked 111 23.0 2.6 0.9 0 5 43 10 43 0.42 0.100 0.63 0.905 83 9.8
Rice, brown, medium-grain, cooked 112 23.5 2.3 0.8 0 1 79 10 44 0.53 0.081 0.62 1.097 77
Rice, white, glutinous, cooked 97 21.1 2.0 0.2 0 5 10 2 5 0.14 0.049 0.41 0.262 8 5.6
Rice, white, long-grain, regular, cooked 130 28.2 2.7 0.3 0 1 35 10 12 1.20 0.069 0.49 0.472 43 7.5
Rice, white, medium-grain, cooked 130 28.6 2.4 0.2 0 0 29 3 13 1.49 0.038 0.42 0.377 37 7.5
Rice, white, short-grain, cooked 130 28.7 2.4 0.2 0 0 26 1 8 1.46 0.072 0.40 0.357 33 7.5
Rockfish, Pacific, mixed species, cooked, dry heat 121 0.0 24.0 2.0 44 77 520 12 34 0.53 0.037 0.53 0.020 228 46.8
Rolls, hamburger or hotdog, plain 279 49.5 9.5 4.3 0 479 94 138 21 3.32 0.220 0.66 0.272 62 19.5
Rutabagas, boiled, w/o salt 39 8.7 1.3 0.2 0 20 326 48 23 0.53 0.041 0.35 0.174 56 0.7
Sablefish, cooked, dry heat 250 0.0 17.2 19.6 63 72 459 45 71 1.64 0.028 0.41 0.019 215 46.8
Sablefish, smoked 257 0.0 17.7 20.1 64 737 471 50 74 1.69 0.036 0.43 0.020 222 50.2
Salami, cooked, turkey 152 0.4 15.3 9.4 76 1004 216 40 22 1.25 0.190 2.32 0.020 266 26.4
Salami, dry or hard, pork 407 1.6 22.6 33.7 79 2260 378 13 22 1.30 0.160 4.20 0.070 229 25.4
Salami, dry or hard, pork, beef 385 3.8 23.2 30.1 100 2010 378 8 17 1.51 0.080 3.23 142 26.1
Salami, Italian, pork 425 1.2 21.7 37.0 80 1890 340 10 22 1.52 0.160 4.20 0.070 229 25.4
Salmon, Atlantic, farmed, cooked, dry heat 206 0.0 22.1 12.4 63 61 384 15 30 0.34 0.049 0.43 0.016 252 41.4
Salmon, Atlantic, farmed, raw 183 0.0 19.9 10.9 59 59 362 12 28 0.36 0.049 0.40 0.015 233 36.5
Salmon, Atlantic, wild, cooked, dry heat 182 0.0 25.4 8.1 71 56 628 15 37 1.03 0.321 0.82 0.021 256 46.8
Salmon, Atlantic, wild, raw 142 0.0 19.8 6.3 55 44 490 12 29 0.80 0.250 0.64 0.016 200 36.5
Salmon, Chinook, cooked, dry heat 231 0.0 25.7 13.4 85 60 505 28 122 0.91 0.053 0.56 0.019 371 46.8
Salmon, Chinook, raw 179 0.0 19.9 10.4 50 47 394 26 95 0.25 0.041 0.44 0.015 289 36.5
Salmon, Chinook, smoked 117 0.0 18.3 4.3 23 784 175 11 18 0.85 0.230 0.31 0.017 164 32.4
Salmon, Chinook, smoked (lox) 117 0.0 18.3 4.3 23 2000 175 11 18 0.85 0.230 0.31 0.017 164 38.1
Salmon, chum, cooked, dry heat 154 0.0 25.8 4.8 95 64 550 14 28 0.71 0.071 0.60 0.019 363 46.8
Salmon, coho, farmed, cooked, dry heat 178 0.0 24.3 8.2 63 52 460 12 34 0.39 0.089 0.47 0.021 332 14.1
Salmon, coho, farmed, raw 160 0.0 21.3 7.7 51 47 450 12 31 0.34 0.048 0.43 0.012 292 12.6
Salmon, coho, wild, cooked, dry heat 139 0.0 23.5 4.3 55 58 434 45 33 0.61 0.071 0.56 0.019 322 38.0
Salmon, coho, wild, raw 146 0.0 21.6 5.9 45 46 423 36 31 0.56 0.051 0.41 0.014 262 36.5
Salmon, pink, cooked, dry heat 149 0.0 25.6 4.4 67 86 414 17 33 0.99 0.099 0.71 0.019 295 57.2
Salmon, pink, raw 116 0.0 19.9 3.5 52 67 323 13 26 0.77 0.077 0.55 0.015 230 44.6
Salmon, sockeye, cooked, dry heat 216 0.0 27.3 11.0 87 66 375 7 31 0.55 0.067 0.51 0.020 276 37.8
Salmon, sockeye, raw 168 0.0 21.3 8.6 62 47 391 6 24 0.47 0.052 0.54 0.014 215 33.7
Sausage, chicken, beef, pork, skinless, smoked 216 8.1 13.6 14.3 120 1034 246 100 14 4.80 0.063 2.68 0.015 132 20.2
Sausage, Italian, pork, cooked 344 4.3 19.1 27.3 57 1207 304 21 18 1.43 0.080 2.39 170 22.0
Sausage, Italian, sweet, links 149 2.1 16.1 8.4 30 570 194 25 12 1.19 0.040 1.52 0.007 103 10.8
Sausage, Polish, beef w. chicken, hot 259 3.6 17.6 19.4 66 1540 237 12 14 0.88 0.090 1.93 0.049 136 17.7
Sausage, smoked link sausage, pork & beef 320 2.4 12.0 28.7 58 911 179 12 13 0.75 0.077 1.26 0.048 121 0.0
Sausage, turkey, breakfast links, mild 235 1.6 15.4 18.1 60 585 197 32 25 1.07 0.111 2.13 0.066 185 22.2
Scallops, (bay & sea), steamed 112 0.0 23.2 1.4 53 265 476 115 55 3.00 0.300 3.00 338 27.9
Scrapple, pork 213 14.1 8.1 13.9 49 659 158 7 13 1.89 0.212 1.06 76 17.4
Sea bass, mixed species, cooked, dry heat 124 0.0 23.6 2.6 53 87 328 13 53 0.37 0.024 0.52 0.020 248 46.8
Shad, American, cooked, dry heat 252 0.0 21.7 17.7 96 65 492 60 38 1.24 0.082 0.47 0.054 349 46.8
Shark, mixed species, batter-dipped & fried 228 6.4 18.6 13.8 59 122 155 50 43 1.11 0.042 0.48 0.050 194 34.0
Shortening, frying (heavy duty), beef tallow & cottonseed
900 0.0 0.0 100.0 100 0 0 0 0 0.00 0.00 0 0.0
Shortening, household, soybean (hydrogenated) & palm
884 0.0 0.0 100.0 0 0 0 0 0 0.00 0.000 0.00 0.000 0 0.0
Shrimp, mixed species, cooked, moist heat 99 0.0 20.9 1.1 195 224 182 39 34 3.09 0.193 1.56 0.034 137 39.6
Shrimp, mixed species, imitation, made from surimi
101 9.1 12.4 1.5 36 705 89 19 43 0.60 0.032 0.33 0.011 282 22.9
Shrimp, mixed species, raw 106 0.9 20.3 1.7 152 148 185 52 37 2.41 0.264 1.11 0.050 205 38.0
Smelt, rainbow, cooked, dry heat 124 0.0 22.6 3.1 90 77 372 77 38 1.15 0.178 2.12 0.900 295 46.8
Snails, raw 90 2.0 16.1 1.4 50 70 382 10 250 3.50 0.400 1.00 272 27.4
Snapper, mixed species, cooked, dry heat 128 0.0 26.3 1.7 47 57 522 40 37 0.24 0.046 0.44 0.017 201 49.0
Sour cream, light 136 7.1 3.5 10.6 35 71 212 141 10 0.07 0.016 0.50 71 3.1
Sour cream, reduced fat 181 7.0 7.0 14.1 35 70 211 141 11 0.06 0.010 0.27 85 4.1
Soybeans, green, boiled, w/o salt 141 11.1 12.4 6.4 0 14 539 145 60 2.50 0.117 0.91 0.502 158 1.4
Soybeans, green, raw 147 11.1 13.0 6.8 0 15 620 197 65 3.55 0.128 0.99 0.547 194 1.5
Soybeans, mature cooked, boiled, w/o salt 173 9.9 16.6 9.0 0 1 515 102 86 5.14 0.407 1.15 0.824 245 7.3
Spaghetti, cooked, enriched, w. salt 157 30.6 5.8 0.9 0 128 45 7 18 1.33 0.103 0.50 0.317 58 26.4
Spaghetti, whole-wheat, cooked 124 26.5 5.3 0.5 0 3 44 15 30 1.06 0.167 0.81 1.379 89 25.9
Spinach, boiled, w/o salt 23 3.8 3.0 0.3 0 70 466 136 87 3.57 0.174 0.76 0.935 56 1.5
Spinach, raw 23 3.6 2.9 0.4 0 79 558 99 79 2.71 0.130 0.53 0.897 49 1.0
Squash, summer, all varieties, boiled, w/o salt 20 4.3 0.9 0.3 0 1 192 27 24 0.36 0.103 0.39 0.213 39 0.2
Squash, summer, all varieties, raw 16 3.4 1.2 0.2 0 2 262 15 17 0.35 0.051 0.29 0.175 38 0.2
Squash, summer, zucchini, includes skin, boiled, w/o salt
16 3.9 0.6 0.1 0 3 253 13 22 0.35 0.086 0.18 0.178 40 0.2
Squash, summer, zucchini, includes skin, raw 16 3.4 1.2 0.2 0 10 262 15 17 0.35 0.051 0.29 0.175 38 0.2
Squash, winter, acorn, baked, w/o salt 56 14.6 1.1 0.1 0 4 437 44 43 0.93 0.086 0.17 0.242 45 0.7
Squash, winter, butternut, baked, w/o salt 40 10.5 0.9 0.1 0 4 284 41 29 0.60 0.065 0.13 0.172 27 0.5
Squash, winter, Hubbard, baked, w/o salt 50 10.8 2.5 0.6 0 8 358 17 22 0.47 0.045 0.15 0.170 23 0.6
Squash, zucchini, baby, raw 21 3.1 2.7 0.4 0 3 459 21 33 0.79 0.097 0.83 0.196 93 0.3
Strawberries, raw 32 7.7 0.7 0.3 0 1 153 16 13 0.42 0.048 0.14 0.386 24 0.4
Sturgeon, mixed species, cooked, dry heat 135 0.0 20.7 5.2 77 69 364 17 45 0.90 0.053 0.54 0.030 271 16.2
Sturgeon, mixed species, raw 105 0.0 16.1 4.0 60 54 284 13 35 0.70 0.041 0.42 0.025 211 12.6
Sturgeon, mixed species, smoked 173 0.0 31.2 4.4 80 739 379 17 47 0.93 0.050 0.56 0.030 281 20.1
Sugars, brown 377 97.3 0.0 0.0 0 39 346 85 29 1.91 0.298 0.18 0.320 22 1.2
Sugars, granulated 387 100.0 0.0 0.0 0 0 2 1 0 0.01 0.000 0.00 0.000 0 0.6
Sugars, maple 354 90.9 0.1 0.2 0 11 274 90 19 1.61 0.099 6.06 4.422 3 0.8
Sweet potato, baked in skin, w/o salt 90 20.7 2.0 0.2 0 36 475 38 27 0.69 0.161 0.32 0.497 54 0.2
Sweet potato, boiled, w/o skin 76 17.7 1.4 0.1 0 27 230 27 18 0.72 0.094 0.20 0.266 32 0.2
Swordfish, cooked, dry heat 155 0.0 25.4 5.1 50 115 369 6 34 1.04 0.162 1.47 0.020 337 61.7
Swordfish, raw 121 0.0 19.8 4.0 39 90 288 4 27 0.81 0.126 1.15 0.019 263 48.1
Syrups, corn, dark 286 77.6 0.0 0.0 0 155 44 18 8 0.37 0.053 0.04 0.100 11 2.9
Syrups, corn, high-fructose 281 76.0 0.0 0.0 0 2 0 0 0 0.03 0.029 0.02 0.094 0 0.7
Syrups, maple 261 67.1 0.0 0.2 0 9 204 67 14 1.20 0.074 4.16 3.298 2 0.6
Syrups, table blends, cane & 15% maple 278 69.5 0.0 0.0 0 104 53 12 2 0.19 0.017 0.63 0.495 0 0.5
Tangerines, (mandarin oranges), raw 53 13.3 0.8 0.3 0 2 166 37 12 0.15 0.042 0.07 0.039 20 0.1
Tempeh, cooked 196 9.4 18.2 11.4 14 401 96 77 2.13 0.540 1.57 1.285 253 0.0
Tilefish, cooked, dry heat 147 0.0 24.5 4.7 64 59 512 26 33 0.31 0.052 0.53 0.015 236 51.5
Tilefish, raw 96 0.0 17.5 2.3 50 53 433 26 28 0.25 0.041 0.37 0.010 187 36.5
Tofu, fried 271 10.5 17.2 20.2 0 16 146 372 60 4.87 0.398 1.99 1.495 287 28.5
Tomato juice, canned, w. salt 17 4.2 0.8 0.1 0 269 229 10 11 0.43 0.061 0.15 0.070 18 0.3
Tomatoes, green, raw 23 5.1 1.2 0.2 0 13 204 13 10 0.51 0.090 0.07 0.100 28 0.4
Tomatoes, orange, raw 16 3.2 1.2 0.2 0 42 212 5 8 0.47 0.062 0.14 0.088 29 0.4
Tomatoes, red, ripe, cooked 18 4.0 1.0 0.1 0 11 218 11 9 0.68 0.075 0.14 0.105 28 0.5
Tomatoes, red, ripe, raw, year-round average 18 3.9 0.9 0.2 0 5 237 10 11 0.27 0.059 0.17 0.114 24 0.0
Tomatoes, sun-dried 258 55.8 14.1 3.0 0 2095 3427 110 194 9.09 1.423 1.99 1.846 356 5.5
Tomatoes, yellow, raw 15 3.0 1.0 0.3 0 23 258 11 12 0.49 0.101 0.28 0.120 36 0.4
Trout, mixed species, cooked, dry heat 190 0.0 26.6 8.5 74 67 463 55 28 1.92 0.241 0.85 1.091 314 16.2
Trout, rainbow, farmed, cooked, dry heat 169 0.0 24.3 7.2 68 42 441 86 32 0.33 0.061 0.49 0.020 266 15.0
Trout, rainbow, wild, cooked, dry heat 150 0.0 22.9 5.8 69 56 448 86 31 0.38 0.058 0.51 0.021 269 13.2
Tuna, fresh, bluefin, cooked, dry heat 184 0.0 29.9 6.3 49 50 323 10 64 1.31 0.110 0.77 0.020 326 46.8
Tuna, fresh, bluefin, raw 144 0.0 23.3 4.9 38 39 252 8 50 1.02 0.086 0.60 0.015 254 36.5
Tuna, fresh, skipjack, raw 103 0.0 22.0 1.0 47 37 407 29 34 1.25 0.086 0.82 0.015 222 36.5
Tuna, fresh, yellowfin, raw 108 0.0 23.4 1.0 45 37 444 16 50 0.73 0.064 0.52 0.015 191 36.5
Tuna, skipjack, fresh, cooked, dry heat 132 0.0 28.2 1.3 60 47 522 37 44 1.60 0.110 1.05 0.019 285 46.8
Tuna, white, canned in oil 186 0.0 26.5 8.1 31 396 333 4 34 0.65 0.130 0.47 0.016 267 60.1
Tuna, white, canned in water 128 0.0 23.6 3.0 42 377 237 14 33 0.97 0.039 0.48 0.019 217 65.7
Tuna, yellowfin, fresh, cooked, dry heat 139 0.0 30.0 1.2 58 47 569 21 64 0.94 0.082 0.67 0.019 245 46.8
Turbot, European, cooked, dry heat 122 0.0 20.6 3.8 62 192 305 23 65 0.46 0.047 0.28 0.022 165 46.8
Turkey breast meat 104 4.2 17.1 1.7 43 1015 302 8 21 1.44 0.057 1.33 0.018 162 22.8
Turkey, all classes, breast, meat & skin, roasted 189 0.0 28.7 7.4 74 63 288 21 27 1.40 0.047 2.03 0.020 210 29.1
Turkey, all classes, dark meat, meat & skin, raw 160 0.0 18.9 8.8 72 71 261 17 20 1.69 0.137 2.95 0.021 170 26.4
Turkey, all classes, leg, meat & skin, roasted 208 0.0 27.9 9.8 85 77 280 32 23 2.30 0.154 4.27 0.023 199 37.8
Turkey, all classes, meat only, roasted 170 0.0 29.3 5.0 76 70 298 25 26 1.78 0.094 3.10 0.021 213 36.8
Turkey, all classes, wing, meat & skin, roasted 229 0.0 27.4 12.4 81 61 266 24 25 1.46 0.056 2.10 0.020 197 29.9
Turnip greens, boiled, w/o salt 20 4.4 1.1 0.2 0 29 203 137 22 0.80 0.253 0.14 0.337 29 0.9
Turnips, boiled, w/o salt 22 5.1 0.7 0.1 0 16 177 33 9 0.18 0.002 0.12 0.071 26 0.2
Turnips, raw 28 6.4 0.9 0.1 0 67 191 30 11 0.30 0.085 0.27 0.134 27 0.7
Veal, composite of retail cuts, fat, cooked 642 0.0 9.4 66.7 73 57 173 4 10 1.00 0.044 0.87 0.012 116 5.5
Veal, composite of retail cuts, lean & fat, cooked 231 0.0 30.1 11.4 114 87 325 22 26 1.15 0.114 4.76 0.036 239 12.3
Veal, composite of retail cuts, lean, cooked 196 0.0 31.9 6.6 118 89 338 24 28 1.16 0.120 5.10 0.038 250 13.0
Veal, ground, broiled 172 0.0 24.4 7.6 103 83 337 17 24 0.99 0.103 3.87 0.035 217 13.7
Veal, leg (top round), lean & fat, roasted 160 0.0 27.7 4.7 103 68 389 6 28 0.91 0.129 3.04 0.030 234 11.2
Veal, loin, lean & fat, roasted 217 0.0 24.8 12.3 103 93 325 19 25 0.87 0.110 3.03 0.029 212 11.0
Veal, rib, lean & fat, roasted 228 0.0 24.0 14.0 110 92 295 11 22 0.97 0.099 4.09 0.030 197 10.5
Veal, shoulder, arm, lean & fat, roasted 183 0.0 25.5 8.3 108 90 348 26 26 1.15 0.141 4.18 0.030 221 11.1
Veal, sirloin, lean & fat, roasted 202 0.0 25.1 10.5 102 83 351 13 26 0.92 0.129 3.35 0.029 223 11.1
Veal, sirloin, lean, roasted 168 0.0 26.3 6.2 104 85 365 14 27 0.91 0.136 3.54 0.030 231 11.5
Vinegar, distilled 18 0.0 0.0 0.0 0 2 2 6 1 0.03 0.006 0.01 0.055 4 0.5
Watercress, raw 11 1.3 2.3 0.1 0 41 330 120 21 0.20 0.077 0.11 0.244 60 0.9
Watermelon, raw 30 7.6 0.6 0.2 0 1 112 7 10 0.24 0.042 0.10 0.038 11 0.4
Wheat flour, whole-grain 339 72.6 13.7 1.9 0 5 405 34 138 3.88 0.382 2.93 3.799 346 70.7
Wheat flours, bread, unenriched 361 72.5 12.0 1.7 0 2 100 15 25 0.90 0.182 0.85 0.792 97 39.7
Wolffish, Atlantic, cooked, dry heat 123 0.0 22.4 3.1 59 109 385 8 38 0.12 0.037 1.00 0.019 256 46.8
Wolffish, Atlantic, raw 96 0.0 17.5 2.4 46 85 300 6 30 0.09 0.029 0.78 0.015 200 36.5
Yam, boiled, or baked, w/o salt 116 27.6 1.5 0.1 0 8 670 14 18 0.52 0.152 0.20 0.371 49 0.7
Yellowtail, mixed species, cooked, dry heat 187 0.0 29.7 6.7 71 50 538 29 38 0.63 0.058 0.67 0.019 201 46.8
Yogurt, fruit varieties, non-fat 94 19.0 4.4 0.2 2 58 194 152 15 0.07 0.011 0.74 0.035 119 6.0
Yogurt, plain, low fat, 12 grams protein per 8 oz 63 7.0 5.3 1.6 6 70 234 183 17 0.08 0.013 0.89 0.004 144 3.3
Yogurt, plain, skim milk, 13 grams protein per 8 oz 56 7.7 5.7 0.2 2 77 255 199 19 0.09 0.015 0.97 0.005 157 3.6
Yogurt, plain, whole milk, 8 grams protein per 8 oz 61 4.7 3.5 3.3 13 46 155 121 12 0.05 0.009 0.59 0.004 95 2.2
