Namirnice

Apricots, raw
14
1.4
8
0.54
2.4
0.39
0.027
0
48
Arugula, raw
160
2.58
47
1.46
1.6
0.66
0.086
0
25
Avocados, raw, California
11
2.11
41
1.18
4.9
17.33
2.59
0
177
Bananas, raw
6
1.03
29
0.31
2.4
0.48
0.185
0
92
Beans, adzuki, mature seeds, raw
66
19.87
127
4.98
12.7
0.53
0.191
0
329
Beans, black, mature seeds, raw
123
21.6
171
5.02
15.2
1.42
0.366
0
341
Beans, cranberry (roman), mature seeds, raw
127
23.03
156
5
24.7
1.23
0.316
0
335
Beans, french, mature seeds, raw
186
18.81
188
3.4
25.2
2.02
0.221
0
343
Beans, great northern, mature seeds, raw
175
21.86
189
5.47
20.2
1.14
0.356
0
339
Beans, kidney, all types, mature seeds, raw
143
23.58
140
8.2
24.9
0.83
0.12
0
333
Beans, kidney, california red, mature seeds, raw
195
24.37
160
9.35
24.9
0.25
0.036
0
330
Beans, kidney, red, mature seeds, raw
83
22.53
138
6.69
15.2
1.06
0.154
0
337
Beans, kidney, royal red, mature seeds, raw
131
25.33
138
8.7
24.9
0.45
0.065
0
329
Beans, navy, mature seeds, raw
155
22.33
173
6.44
24.4
1.28
0.331
0
335
Beans, pink, mature seeds, raw
130
20.96
182
6.77
12.7
1.13
0.292
0
343
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt
52
9.31
54
2.71
8.6
0.48
0.058
0
162
Beans, pinto, immature seeds, frozen, unprepared
58
9.8
60
3
5.7
0.5
0.061
0
170
Beans, pinto, mature seeds, raw
121
20.88
159
5.88
24.4
1.13
0.235
0
340
Beans, small white, mature seeds, raw
173
21.11
183
7.73
24.9
1.18
0.304
0
336
Beans, snap, green, cooked, boiled, drained, without salt
46
1.89
25
1.28
3.2
0.28
0.064
0
35
Beans, snap, green, raw
37
1.82
25
1.04
3.4
0.12
0.026
0
31
Beans, white, mature seeds, raw
240
23.36
190
10.44
15.2
0.85
0.219
0
333
Beans, yellow, mature seeds, raw
166
22
222
7.01
25.1
2.6
0.671
0
345
Beets, raw
16
1.61
23
0.8
2.8
0.17
0.027
0
43
Blueberries, raw
6
0.67
5
0.17
2.7
0.38
0.032
0
56
Broadbeans (fava beans), mature seeds, raw
103
26.12
192
6.7
25
1.53
0.254
0
341
Broccoli, raw
48
2.98
25
0.88
3
0.35
0.054
0
28
Burdock root, raw
41
1.53
38
0.8
3.3
0.15
0.025
0
72
Cabbage, raw
47
1.44
15
0.59
2.3
0.27
0.033
0
25
Cabbage, red, raw
51
1.39
15
0.49
2
0.26
0.034
0
27
Carrots, raw
27
1.03
15
0.5
3
0.19
0.03
0
43
Celery, raw
40
0.75
11
0.4
1.7
0.14
0.037
0
16
Chard, swiss, raw
51
1.8
81
1.8
1.6
0.2
0.03
0
19
Cherries, sweet, raw
15
1.2
11
0.39
2.3
0.96
0.216
0
72
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
49
8.86
48
2.89
7.6
2.59
0.269
0
164
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
105
19.3
115
6.24
17.4
6.04
0.626
0
364
Chicory roots, raw
41
1.4
22
0.8

0.2
0.048
0
73
Collards, raw
145
2.45
9
0.19
3.6
0.42
0.055
0
30
Cranberries, raw
7
0.39
5
0.2
4.2
0.2
0.017
0
49
Cucumber, with peel, raw
14
0.69
11
0.26
0.8
0.13
0.034
0
13
Currants, zante, dried
86
4.08
41
3.26
6.8
0.27
0.028
0
283
Dandelion greens, raw
187
2.7
36
3.1
3.5
0.7
0.17
0
45
Egg, whole, cooked, fried
55
13.54
11
1.56
0
15
4.167
459
199
Egg, whole, cooked, hard-boiled
50
12.58
10
1.19
0
10.61
3.267
424
155
Egg, whole, raw, fresh
49
12.49
10
1.44
0
10.02
3.1
425
149
Endive, raw
52
1.25
15
0.83
3.1
0.2
0.048
0
17
Figs, dried, uncooked
144
3.05
59
2.23
12.2
1.17
0.234
0
255
Figs, raw
35
0.75
17
0.37
3.3
0.3
0.06
0
74
Finfish, halibut, Atlantic and Pacific, cooked, dry heat
60
26.69
107
1.07
0
2.94
0.417
41
140
Ginger root, raw
18
1.74
43
0.5
2
0.73
0.203
0
69
Grapes, red or green (european type varieties, such as, Thompson seedless), raw
11
0.66
6
0.26
1
0.58
0.189
0
71
Kale, raw
135
3.3
34
1.7
2
0.7
0.091
0
50
Kiwi fruit, (chinese gooseberries), fresh, raw
26
0.99
30
0.41
3.4
0.44
0.029
0
61
Leeks, (bulb and lower leaf-portion), raw
59
1.5
28
2.1
1.8
0.3
0.04
0
61
Lentils, mature seeds, raw
51
28.06
107
9.02
30.5
0.96
0.135
0
338
Lettuce, butterhead (includes boston and bibb types), raw
32
1.29
13
0.3
1
0.22
0.029
0
13
Lettuce, cos or romaine, raw
36
1.62
6
1.1
1.7
0.2
0.026
0
14
Lettuce, iceberg (includes crisphead types), raw
19
1.01
9
0.5
1.4
0.19
0.025
0
12
Lettuce, looseleaf, raw
68
1.3
11
1.4
1.9
0.3
0.039
0
18
Lima beans, immature seeds, raw
34
6.84
58
3.14
4.9
0.86
0.198
0
113
Lima beans, large, mature seeds, raw
81
21.46
224
7.51
19
0.69
0.161
0
338
Lotus root, raw
45
2.6
23
1.16
4.9
0.1
0.03
0
74
Mangos, raw
10
0.51
9
0.13
1.8
0.27
0.066
0
65
Melons, cantaloupe, raw
11
0.88
11
0.21
0.8
0.28
0.071
0
35
Melons, honeydew, raw
6
0.46
7
0.07
0.6
0.1
0.025
0
35
Milk, goat
133.5
3.56
13.97
0.05
0
4.14
2.667
11.4
68.813
Milk, human
32.2
1.03
3.4
0.03
0
4.38
2.009
13.9
69.563
Milk, nonfat
123
3.41
11
0.04
0
0.18
0.117
2
35
Milk, producer, fluid, 3.7% milkfat
119
3.28
13.4
0.05
0
3.66
2.278
14.3
64.172
Milk, sheep
193.4
5.98
18.36
0.1
0
7
4.603
27
107.808
Mothbeans, mature seeds, raw
150
22.94
381
10.85

1.61
0.364
0
343
Mulberries, raw
39
1.44
18
1.85
1.7
0.39
0.027
0
43
Mung beans, mature seeds, raw
132
23.86
189
6.74
16.3
1.15
0.348
0
347
Mungo beans, mature seeds, raw
138
25.21
267
7.57
18.3
1.64
0.114
0
341
Mushrooms, portabella, raw
8
2.5
11
0.6
1.5
0.2
0.026
0
26
Mushrooms, raw
5
2.9
10
1.04
1.2
0.33
0.046
0
25
Mushrooms, shiitake, cooked, without salt
3
1.56
14
0.44
2.1
0.22
0.055
0
55
Mustard greens, raw
103
2.7
32
1.46
3.3
0.2
0.01
0
26
Nuts, almond butter, plain, without salt added
270
15.08
303
3.7
3.7
59.1
5.602
0
633
Nuts, almonds
248
21.26
275
4.29
11.8
50.64
3.881
0
578
Nuts, brazilnuts, dried, unblanched
176
14.34
225
3.4
5.4
66.22
16.154
0
656
Nuts, cashew nuts, dry roasted, without salt added
45
15.31
260
6
3
46.35
9.157
0
574
Nuts, chestnuts, european, raw, peeled
19
1.63
30
0.94

1.25
0.235
0
196
Nuts, chestnuts, european, raw, unpeeled
27
2.42
32
1.01
8.1
2.26
0.425
0
213
Nuts, coconut meat, raw
14
3.33
32
2.43
9
33.49
29.698
0
354
Nuts, hazelnuts or filberts
114
14.95
163
4.7
9.7
60.75
4.464
0
628
Nuts, macadamia nuts, raw
85
7.91
130
3.69
8.6
75.77
12.061
0
718
Nuts, pecans
70
9.17
121
2.53
9.6
71.97
6.175
0
691
Nuts, pine nuts, pignolia, dried
26
24
233
9.2
4.5
50.7
7.797
0
566
Nuts, pine nuts, pinyon, dried
8
11.57
234
3.06
10.7
60.98
9.377
0
629
Nuts, pistachio nuts, dry roasted, without salt added
108
21.24
120
4.18
10.3
45.73
5.525
0
570
Nuts, pistachio nuts, raw
107
20.48
121
4.27
10
43.19
5.286
0
551
Nuts, walnuts, black
58
24.35
202
3.07
5
56.58
3.628
0
607
Nuts, walnuts, English
104
15.23
158
2.91
6.7
65.21
6.126
0
654
Oats
54
16.89
177
4.72
10.6
6.9
1.217
0
389
Okra, raw
81
2
57
0.8
3.2
0.1
0.026
0
33
Onions, raw
20
1.16
10
0.22
1.8
0.16
0.026
0
38
Oranges, raw, California, valencias
40
1.04
10
0.09
2.5
0.3
0.035
0
49
Papayas, raw
24
0.61
10
0.1
1.8
0.14
0.043
0
39
Parsley, raw
138
2.97
50
6.2
3.3
0.79
0.132
0
36
Peanut butter, chunk style,
41
24.05
159
1.9
6.6
49.94
9.58
0
589
Peanuts, spanish, raw
106
26.15
188
3.91
9.5
49.6
7.642
0
570
Peanuts, virginia, raw
89
25.19
171
2.55
8.5
48.75
6.361
0
563
Pears, raw
11
0.39
6
0.25
2.4
0.4
0.022
0
59
Peas, edible-podded, raw
43
2.8
24
2.08
2.6
0.2
0.039
0
42
Peas, green, raw
25
5.42
33
1.47
5.1
0.4
0.071
0
81
Pineapple, raw
7
0.39
14
0.37
1.2
0.43
0.032
0
49
Plums, raw
4
0.79
7
0.1
1.5
0.62
0.049
0
55
Pomegranates, raw
3
0.95
3
0.3
0.6
0.3
0.038
0
68
Prickly pears, raw
56
0.73
85
0.3
3.6
0.51
0.067
0
41
Prunes, dried, uncooked
51
2.61
45
2.48
7.1
0.52
0.041
0
239
Quinoa
60
13.1
210
9.25
5.9
5.8
0.59
0
374
Raisins, seedless
49
3.22
33
2.08
4
0.46
0.15
0
300
Rhubarb, raw
86
0.9
12
0.22
1.8
0.2
0.053
0
21
Rice, brown, long-grain, cooked
10
2.58
43
0.42
1.8
0.9
0.18
0
111
Rice, brown, medium-grain, cooked
10
2.32
44
0.53
1.8
0.83
0.165
0
112
Rice, white, long-grain, regular, cooked
10
2.69
12
1.2
0.4
0.28
0.077
0
130
Seaweed, agar, raw
54
0.54
67
1.86
0.5
0.03
0.006
0
26
Seaweed, irishmoss, raw
72
1.51
144
8.9
1.3
0.16
0.033
0
49
Seaweed, kelp, raw
168
1.68
121
2.85
1.3
0.56
0.247
0
43
Seaweed, laver, raw
70
5.81
2
1.8
0.3
0.28
0.061
0
35
Seaweed, wakame, raw
150
3.03
107
2.18
0.5
0.64
0.13
0
45
Seeds, Flax seed
199
19.5
362
6.22
27.9
34
3.196
0
492
Seeds, pumpkin and squash seed kernels
43
24.54
535
14.97
3.9
45.85
8.674
0
541
Seeds, sesame butter, tahini
426
17
95
8.95
9.3
53.76
7.529
0
595
Seeds, sesame seeds
975
17.73
351
14.55
11.8
49.67
6.957
0
573
Seeds, sunflower seed
116
22.78
354
6.77
10.5
49.57
5.195
0
570
Soybeans, green, raw
197
12.95
65
3.55
4.2
6.8
0.786
0
147
Soybeans, mature seeds, raw
277
36.49
280
15.7
9.3
19.94
2.884
0
416
Soybeans, mature seeds, sprouted, raw
67
13.09
72
2.1
1.1
6.7
0.929
0
122
Spinach, raw
99
2.86
79
2.71
2.7
0.35
0.056
0
22
Tangerines, (mandarin oranges), raw
14
0.63
12
0.1
2.3
0.19
0.022
0
44
Tofu, firm, prepared with calcium sulfate and magnesium chloride
162
8.04
46
1.45
0.4
4.46
0.646
0
77
Tofu, raw, firm, prepared with calcium sulfate
683
15.78
58
10.47
2.3
8.72
1.261
0
145
Tofu, soft, prepared with calcium sulfate and magnesium chloride
111
6.55
27
1.11
0.2
3.69
0.533
0
61
Tomatoes, red, ripe, raw, year round average
5
0.85
11
0.45
1.1
0.33
0.045
0
21
Tomatoes, sun-dried
110
14.11
194
9.09
12.3
2.97
0.426
0
258
Turnip greens, raw
190
1.5
31
1.1
3.2
0.3
0.07
0
27
Wasabi, root, raw
128
4.8
69
1.03
7.7
0.63

0
109
Watercress, raw
120
2.3
21
0.2
1.5
0.1
0.027
0
11
Yardlong beans, mature seeds, raw
138
24.33
338
8.61
11
1.31
0.339
0
347