Protein Sources Tables
Source:
protein sources
The below listings are based on a 100 gram serving of each
(the equivalent of 3.53 ounces), listed in a descending order from the highest
amount of protein to the lowest amount of protein. The makers of this table ended the table at a
protein level of 4.5 grams, then added "Milk, Human" (breast milk) for
comparison and added other foods with the same level of protein. Keep in mind,
human milk contains the protein intended for infants to grow and develop. The
source of the data listed here is the USDA Nutrient Database that is difficult to
contact and display.
In addition, as fiber is important to human health, all foods with no fiber have had the fiber section highlighted in red.
For a list of foods (even more extensive than this list) in order of
protein levels as a percentage of calories, please
click here.
Source |
Protein g |
Cholesterol mg |
Calcium mg |
Fat g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
Total |
Saturated |
Soybeans, mature
seeds, raw |
36.490 |
0.000 |
277.000 |
19.940 |
2.884 |
280.000 |
15.700 |
9.300 |
416.000 |
Pork, fresh, leg
(ham), rump half, separable lean only, cooked, roasted |
30.940 |
96.000 |
7.000 |
8.140 |
2.870 |
29.000 |
1.140 |
0.000 |
206.000 |
Chicken, broilers or
fryers, light meat, meat only, cooked, roasted |
30.910 |
85.000 |
15.000 |
4.510 |
1.270 |
27.000 |
1.060 |
0.000 |
173.000 |
Chicken, broilers or
fryers, breast, meat and skin, cooked, roasted |
29.800 |
84.000 |
14.000 |
7.780 |
2.190 |
27.000 |
1.070 |
0.000 |
197.000 |
Winged beans, mature
seeds, raw |
29.650 |
0.000 |
440.000 |
16.320 |
2.303 |
179.000 |
13.440 |
? |
409.000 |
Turkey, all classes,
breast, meat and skin, cooked, roasted |
28.710 |
74.000 |
21.000 |
7.410 |
2.100 |
27.000 |
1.400 |
0.000 |
189.000 |
Lamb, domestic, leg,
whole (shank and sirloin), separable lean only, trimmed to 1/4" fat,
choice, cooked, roasted |
28.300 |
89.000 |
8.000 |
7.740 |
2.760 |
26.000 |
2.120 |
0.000 |
191.000 |
Lentils, mature seeds,
raw |
28.060 |
0.000 |
51.000 |
0.960 |
0.135 |
107.000 |
9.020 |
30.500 |
338.000 |
Finfish, halibut,
Atlantic and Pacific, cooked, dry heat |
26.690 |
41.000 |
60.000 |
2.940 |
0.417 |
107.000 |
1.070 |
0.000 |
140.000 |
Peanuts, spanish, raw |
26.150 |
0.000 |
106.000 |
49.600 |
7.642 |
188.000 |
3.910 |
9.500 |
570.000 |
Broadbeans (fava
beans), mature seeds, raw |
26.120 |
0.000 |
103.000 |
1.530 |
0.254 |
192.000 |
6.700 |
25.000 |
341.000 |
Finfish, salmon,
chinook, cooked, dry heat |
25.720 |
85.000 |
28.000 |
13.380 |
3.214 |
122.000 |
0.910 |
0.000 |
231.000 |
Beans, kidney, royal
red, mature seeds, raw |
25.330 |
0.000 |
131.000 |
0.450 |
0.065 |
138.000 |
8.700 |
24.900 |
329.000 |
Mungo beans, mature
seeds, raw |
25.210 |
0.000 |
138.000 |
1.640 |
0.114 |
267.000 |
7.570 |
18.300 |
341.000 |
Peanuts, virginia, raw |
25.190 |
0.000 |
89.000 |
48.750 |
6.361 |
171.000 |
2.550 |
8.500 |
563.000 |
Seeds, pumpkin and
squash seed kernels |
24.540 |
0.000 |
43.000 |
45.850 |
8.674 |
535.000 |
14.970 |
3.900 |
541.000 |
Pumpkin and squash
seed kernels |
24.540 |
0.000 |
43.000 |
45.850 |
8.674 |
535.000 |
14.970 |
3.900 |
541.000 |
Beans, kidney,
california red, mature seeds, raw |
24.370 |
0.000 |
195.000 |
0.250 |
0.036 |
160.000 |
9.350 |
24.900 |
330.000 |
Nuts, walnuts, black |
24.350 |
0.000 |
58.000 |
56.580 |
3.628 |
202.000 |
3.070 |
5.000 |
607.000 |
Yardlong beans, mature
seeds, raw |
24.330 |
0.000 |
138.000 |
1.310 |
0.339 |
338.000 |
8.610 |
11.000 |
347.000 |
Back to the top! |
Protein g |
Cholesterol mg |
Calcium mg |
Fat g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
Total |
Saturated |
Beef, ground, regular,
cooked, broiled, medium |
24.070 |
90.000 |
11.000 |
20.690 |
8.130 |
20.000 |
2.440 |
0.000 |
289.000 |
Peanut butter, chunk
style, |
24.050 |
0.000 |
41.000 |
49.940 |
9.580 |
159.000 |
1.900 |
6.600 |
589.000 |
Nuts, pine nuts,
pignolia, dried |
24.000 |
0.000 |
26.000 |
50.700 |
7.797 |
233.000 |
9.200 |
4.500 |
566.000 |
Mung beans, mature
seeds, raw |
23.860 |
0.000 |
132.000 |
1.150 |
0.348 |
189.000 |
6.740 |
16.300 |
347.000 |
Beans, kidney, all
types, mature seeds, raw |
23.580 |
0.000 |
143.000 |
0.830 |
0.120 |
140.000 |
8.200 |
24.900 |
333.000 |
Beans, white, mature
seeds, raw |
23.360 |
0.000 |
240.000 |
0.850 |
0.219 |
190.000 |
10.440 |
15.200 |
333.000 |
Beans, cranberry
(roman), mature seeds, raw |
23.030 |
0.000 |
127.000 |
1.230 |
0.316 |
156.000 |
5.000 |
24.700 |
335.000 |
Mothbeans, mature
seeds, raw |
22.940 |
0.000 |
150.000 |
1.610 |
0.364 |
381.000 |
10.850 |
? |
343.000 |
Seeds, sunflower seed |
22.780 |
0.000 |
116.000 |
49.570 |
5.195 |
354.000 |
6.770 |
10.500 |
570.000 |
Beans, kidney, red,
mature seeds, raw |
22.530 |
0.000 |
83.000 |
1.060 |
0.154 |
138.000 |
6.690 |
15.200 |
337.000 |
Beans, navy, mature
seeds, raw |
22.330 |
0.000 |
155.000 |
1.280 |
0.331 |
173.000 |
6.440 |
24.400 |
335.000 |
Beef, variety meats
and by-products, tongue, cooked, simmered |
22.110 |
107.000 |
7.000 |
20.740 |
8.930 |
17.000 |
3.390 |
0.000 |
283.000 |
Beans, yellow, mature
seeds, raw |
22.000 |
0.000 |
166.000 |
2.600 |
0.671 |
222.000 |
7.010 |
25.100 |
345.000 |
Beans, great northern,
mature seeds, raw |
21.860 |
0.000 |
175.000 |
1.140 |
0.356 |
189.000 |
5.470 |
20.200 |
339.000 |
Beans, black, mature
seeds, raw |
21.600 |
0.000 |
123.000 |
1.420 |
0.366 |
171.000 |
5.020 |
15.200 |
341.000 |
Lima beans, large,
mature seeds, raw |
21.460 |
0.000 |
81.000 |
0.690 |
0.161 |
224.000 |
7.510 |
19.000 |
338.000 |
Nuts, almonds |
21.260 |
0.000 |
248.000 |
50.640 |
3.881 |
275.000 |
4.290 |
11.800 |
578.000 |
Nuts, pistachio nuts,
dry roasted, without salt added |
21.240 |
0.000 |
108.000 |
45.730 |
5.525 |
120.000 |
4.180 |
10.300 |
570.000 |
Beans, small white,
mature seeds, raw |
21.110 |
0.000 |
173.000 |
1.180 |
0.304 |
183.000 |
7.730 |
24.900 |
336.000 |
Beans, pink, mature
seeds, raw |
20.960 |
0.000 |
130.000 |
1.130 |
0.292 |
182.000 |
6.770 |
12.700 |
343.000 |
Back to the top! |
Protein g |
Cholesterol mg |
Calcium mg |
Fat g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
Total |
Saturated |
Beans, pinto, mature
seeds, raw |
20.880 |
0.000 |
121.000 |
1.130 |
0.235 |
159.000 |
5.880 |
24.400 |
340.000 |
Nuts, pistachio nuts,
raw |
20.480 |
0.000 |
107.000 |
43.190 |
5.286 |
121.000 |
4.270 |
10.000 |
551.000 |
Beans, adzuki, mature
seeds, raw |
19.870 |
0.000 |
66.000 |
0.530 |
0.191 |
127.000 |
4.980 |
12.700 |
329.000 |
Seeds, Flax seed |
19.500 |
0.000 |
199.000 |
34.000 |
3.196 |
362.000 |
6.220 |
27.900 |
492.000 |
Flax seed |
19.500 |
0.000 |
199.000 |
34.000 |
3.196 |
362.000 |
6.220 |
27.900 |
492.000 |
Chickpeas (garbanzo
beans, bengal gram), mature seeds, raw |
19.300 |
0.000 |
105.000 |
6.040 |
0.626 |
115.000 |
6.240 |
17.400 |
364.000 |
Beans, french, mature
seeds, raw |
18.810 |
0.000 |
186.000 |
2.020 |
0.221 |
188.000 |
3.400 |
25.200 |
343.000 |
Tempeh |
18.540 |
0.000 |
111.000 |
10.800 |
2.220 |
81.000 |
2.703 |
? |
193.000 |
Tempeh, cooked |
18.190 |
(0.000) |
95.600 |
11.380 |
3.290 |
77.200 |
2.126 |
? |
197.000 |
Seeds, sesame seeds |
17.730 |
0.000 |
975.000 |
49.670 |
6.957 |
351.000 |
14.550 |
11.800 |
573.000 |
Seeds, sesame butter,
tahini |
17.000 |
0.000 |
426.000 |
53.760 |
7.529 |
95.000 |
8.950 |
9.300 |
595.000 |
Oats |
16.890 |
0.000 |
54.000 |
6.900 |
1.217 |
177.000 |
4.720 |
10.600 |
389.000 |
Tofu, raw, firm,
prepared with calcium sulfate |
15.780 |
0.000 |
683.000 |
8.720 |
1.261 |
58.000 |
10.470 |
2.300 |
145.000 |
Seeds, lotus seeds |
15.410 |
0.000 |
163.000 |
1.970 |
0.330 |
210.000 |
3.530 |
? |
332.000 |
lotus seeds |
15.410 |
0.000 |
163.000 |
1.970 |
0.330 |
210.000 |
3.530 |
? |
332.000 |
Nuts, cashew nuts, dry
roasted, without salt added |
15.310 |
0.000 |
45.000 |
46.350 |
9.157 |
260.000 |
6.000 |
3.000 |
574.000 |
Nuts, walnuts, English |
15.230 |
0.000 |
104.000 |
65.210 |
6.126 |
158.000 |
2.910 |
6.700 |
654.000 |
Nuts, almond butter,
plain, without salt added |
15.080 |
0.000 |
270.000 |
59.100 |
5.602 |
303.000 |
3.700 |
3.700 |
633.000 |
Nuts, hazelnuts or
filberts |
14.950 |
0.000 |
114.000 |
60.750 |
4.464 |
163.000 |
4.700 |
9.700 |
628.000 |
Nuts, brazilnuts,
dried, unblanched |
14.340 |
0.000 |
176.000 |
66.220 |
16.154 |
225.000 |
3.400 |
5.400 |
656.000 |
Tomatoes, sun-dried |
14.110 |
0.000 |
110.000 |
2.970 |
0.426 |
194.000 |
9.090 |
12.300 |
258.000 |
Back to the top! |
Protein g |
Cholesterol mg |
Calcium mg |
Fat g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
Total |
Saturated |
Egg, whole, cooked,
fried |
13.540 |
459.000 |
55.000 |
15.000 |
4.167 |
11.000 |
1.560 |
0.000 |
199.000 |
Quinoa |
13.100 |
0.000 |
60.000 |
5.800 |
0.590 |
210.000 |
9.250 |
5.900 |
374.000 |
Soybeans, mature
seeds, sprouted, raw |
13.090 |
0.000 |
67.000 |
6.700 |
0.929 |
72.000 |
2.100 |
1.100 |
122.000 |
Soybeans, green, raw |
12.950 |
0.000 |
197.000 |
6.800 |
0.786 |
65.000 |
3.550 |
4.200 |
147.000 |
Egg, whole, cooked,
hard-boiled |
12.580 |
424.000 |
50.000 |
10.610 |
3.267 |
10.000 |
1.190 |
0.000 |
155.000 |
Egg, whole, raw, fresh |
12.490 |
425.000 |
49.000 |
10.020 |
3.100 |
10.000 |
1.440 |
0.000 |
149.000 |
Nuts, pine nuts,
pinyon, dried |
11.570 |
0.000 |
8.000 |
60.980 |
9.377 |
234.000 |
3.060 |
10.700 |
629.000 |
Beans, pinto, immature
seeds, frozen, unprepared |
9.800 |
0.000 |
58.000 |
0.500 |
0.061 |
60.000 |
3.000 |
5.700 |
170.000 |
Beans, pinto, immature
seeds, frozen, cooked, boiled, drained, without salt |
9.310 |
0.000 |
52.000 |
0.480 |
0.058 |
54.000 |
2.710 |
8.600 |
162.000 |
Nuts, pecans |
9.170 |
0.000 |
70.000 |
71.970 |
6.175 |
121.000 |
2.530 |
9.600 |
691.000 |
Lentils, sprouted, raw |
8.960 |
0.000 |
25.000 |
0.550 |
0.057 |
37.000 |
3.210 |
? |
106.000 |
Chickpeas (garbanzo
beans, bengal gram), mature seeds, cooked, boiled, without salt |
8.860 |
0.000 |
49.000 |
2.590 |
0.269 |
48.000 |
2.890 |
7.600 |
164.000 |
Tofu, firm, prepared
with calcium sulfate and magnesium chloride |
8.040 |
0.000 |
162.000 |
4.460 |
0.646 |
46.000 |
1.450 |
0.400 |
77.000 |
Beans, fava, in pod,
raw |
7.920 |
0.000 |
37.000 |
0.730 |
0.118 |
33.000 |
1.550 |
? |
88.000 |
Nuts, macadamia nuts,
raw |
7.910 |
0.000 |
85.000 |
75.770 |
12.061 |
130.000 |
3.690 |
8.600 |
718.000 |
Beans, navy, mature
seeds, sprouted, cooked, boiled, drained, without salt |
7.070 |
0.000 |
16.000 |
0.810 |
0.098 |
111.000 |
2.110 |
? |
78.000 |
Winged beans, immature
seeds, raw |
6.950 |
0.000 |
84.000 |
0.870 |
0.238 |
34.000 |
1.500 |
? |
49.000 |
MORI-NU, Tofu, silken,
firm |
6.900 |
0.000 |
32.000 |
2.700 |
0.406 |
7.000 |
1.030 |
0.100 |
62.000 |
Lima beans, immature
seeds, raw |
6.840 |
0.000 |
34.000 |
0.860 |
0.198 |
58.000 |
3.140 |
4.900 |
113.000 |
Lima beans, immature
seeds, cooked, boiled, drained, without salt |
6.810 |
0.000 |
32.000 |
0.320 |
0.073 |
74.000 |
2.450 |
5.300 |
123.000 |
Back to the top! |
Protein g |
Cholesterol mg |
Calcium mg |
Fat g |
Magnesium mg |
Iron mg |
Fiber g |
Energy kcal |
Total |
Saturated |
Tofu, soft, prepared
with calcium sulfate and magnesium chloride |
6.550 |
0.000 |
111.000 |
3.690 |
0.533 |
27.000 |
1.110 |
0.200 |
61.000 |
Garlic, raw |
6.360 |
0.000 |
181.000 |
0.500 |
0.089 |
25.000 |
1.700 |
2.100 |
149.000 |
Nuts, acorns, raw |
6.150 |
0.000 |
41.000 |
23.860 |
3.102 |
62.000 |
0.790 |
? |
387.000 |
Beans, navy, mature
seeds, sprouted, raw |
6.150 |
0.000 |
15.000 |
0.700 |
0.085 |
101.000 |
1.930 |
? |
67.000 |
Milk, sheep |
5.980 |
27.000 |
193.400 |
7.000 |
4.603 |
18.360 |
0.100 |
0.000 |
107.808 |
Seaweed, spirulina,
raw |
5.920 |
0.000 |
12.000 |
0.390 |
0.135 |
19.000 |
2.790 |
? |
26.000 |
Seaweed, laver, raw |
5.810 |
0.000 |
70.000 |
0.280 |
0.061 |
2.000 |
1.800 |
0.300 |
35.000 |
Broadbeans, immature
seeds, raw |
5.600 |
0.000 |
22.000 |
0.600 |
0.138 |
38.000 |
1.900 |
4.200 |
72.000 |
Peas, green, raw |
5.420 |
0.000 |
25.000 |
0.400 |
0.071 |
33.000 |
1.470 |
5.100 |
81.000 |
Beans, pinto, mature
seeds, sprouted, raw |
5.250 |
0.000 |
43.000 |
0.900 |
0.109 |
53.000 |
1.970 |
? |
62.000 |
Beans, kidney, mature
seeds, sprouted, cooked, boiled, drained, without salt |
4.830 |
0.000 |
19.000 |
0.580 |
0.083 |
23.000 |
0.890 |
? |
33.000 |
Wasabi, root, raw |
4.800 |
0.000 |
128.000 |
0.630 |
? |
69.000 |
1.030 |
7.700 |
109.000 |
Broadbeans, immature
seeds, cooked, boiled, drained, without salt |
4.800 |
0.000 |
18.000 |
0.500 |
0.142 |
31.000 |
1.500 |
3.600 |
62.000 |
Fiddlehead ferns, raw |
4.550 |
0.000 |
32.000 |
0.400 |
? |
34.000 |
1.310 |
? |
34.000 |
|
|
|
|
|
|
|
|
|
|
Milk, human |
1.030 |
13.900 |
32.200 |
4.380 |
2.009 |
3.400 |
0.030 |
0.000 |
69.563 |
Carrots, raw |
1.030 |
0.000 |
27.000 |
0.190 |
0.030 |
15.000 |
0.500 |
3.000 |
43.000 |
Bananas, raw |
1.030 |
0.000 |
6.000 |
0.480 |
0.185 |
29.000 |
0.310 |
2.400 |
92.000 |
The collumn, "Protein as % of calories", is based on the food's protein value
as a percentage of its calories. The remaining collumns are values per 100 grams
of the edible portion of that food as found on the previous
protein page.
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Seaweed, spirulina, raw |
91.1 |
5.920 |
0.000 |
12.000 |
0.390 |
0.135 |
19.000 |
2.790 |
? |
26.000 |
Watercress, raw |
83.6 |
2.300 |
0.000 |
120.000 |
0.100 |
0.027 |
21.000 |
0.200 |
1.500 |
11.000 |
Finfish, halibut, Atlantic and
Pacific, cooked, dry heat |
76.3 |
26.690 |
41.000 |
60.000 |
2.940 |
0.417 |
107.000 |
1.070 |
0.000 |
140.000 |
Chicken, broilers or fryers, light
meat, meat only, cooked, roasted |
71.5 |
30.910 |
85.000 |
15.000 |
4.510 |
1.270 |
27.000 |
1.060 |
0.000 |
173.000 |
Seaweed, laver, raw |
66.4 |
5.810 |
0.000 |
70.000 |
0.280 |
0.061 |
2.000 |
1.800 |
0.300 |
35.000 |
Pumpkin leaves, raw |
66.3 |
3.150 |
0.000 |
39.000 |
0.400 |
0.207 |
38.000 |
2.220 |
|
19.000 |
Chicken, broilers or fryers, breast,
meat and skin, cooked, roasted |
60.5 |
29.800 |
84.000 |
14.000 |
7.780 |
2.190 |
27.000 |
1.070 |
0.000 |
197.000 |
Turkey, all classes, breast, meat and
skin, cooked, roasted |
60.1 |
28.710 |
74.000 |
21.000 |
7.410 |
2.100 |
27.000 |
1.400 |
0.000 |
189.000 |
Pork, fresh, leg (ham), rump half,
separable lean only, cooked,
roasted
|
60.0 |
30.940 |
96.000 |
7.000 |
8.140 |
2.870 |
29.000 |
1.140 |
0.000 |
206.000 |
Lamb, domestic, leg, whole (shank and
sirloin), separable lean only,
trimmed to 1/4" fat, choice, cooked, roasted
|
59.3 |
28.300 |
89.000 |
8.000 |
7.740 |
2.760 |
26.000 |
2.120 |
0.000 |
191.000 |
Beans, kidney, mature seeds,
sprouted, cooked, boiled, drained, without salt |
58.6 |
4.830 |
0.000 |
19.000 |
0.580 |
0.083 |
23.000 |
0.890 |
|
33.000 |
Beans, kidney, mature seeds,
sprouted, raw |
57.9 |
4.200 |
0.000 |
17.000 |
0.500 |
0.072 |
21.000 |
0.810 |
|
29.000 |
Winged beans, immature seeds, raw |
56.7 |
6.950 |
0.000 |
84.000 |
0.870 |
0.238 |
34.000 |
1.500 |
? |
49.000 |
Alfalfa seeds, sprouted, raw |
55.0 |
3.990 |
0.000 |
32.000 |
0.690 |
0.069 |
27.000 |
0.960 |
2.500 |
29.000 |
Fiddlehead ferns, raw |
53.5 |
4.550 |
0.000 |
32.000 |
0.400 |
? |
34.000 |
1.310 |
? |
34.000 |
Spinach, raw |
52.0 |
2.860 |
0.000 |
99.000 |
0.350 |
0.056 |
79.000 |
2.710 |
2.700 |
22.000 |
Squash, zucchini, baby, raw |
51.6 |
2.710 |
0.000 |
21.000 |
0.400 |
0.083 |
33.000 |
0.790 |
1.100 |
21.000 |
Mushrooms, raw |
46.4 |
2.900 |
0.000 |
5.000 |
0.330 |
0.046 |
10.000 |
1.040 |
1.200 |
25.000 |
Lettuce, cos or romaine, raw |
46.3 |
1.620 |
0.000 |
36.000 |
0.200 |
0.026 |
6.000 |
1.100 |
1.700 |
14.000 |
Mushroom, oyster, raw |
44.8 |
4.140 |
0.000 |
6.000 |
0.510 |
? |
20.000 |
1.740 |
2.400 |
37.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Finfish, salmon, chinook, cooked, dry
heat |
44.5 |
25.720 |
85.000 |
28.000 |
13.380 |
3.214 |
122.000 |
0.910 |
0.000 |
231.000 |
MORI-NU, Tofu, silken, firm |
44.5 |
6.900 |
0.000 |
32.000 |
2.700 |
0.406 |
7.000 |
1.030 |
0.100 |
62.000 |
Tofu, raw, firm, prepared with
calcium sulfate |
43.5 |
15.780 |
0.000 |
683.000 |
8.720 |
1.261 |
58.000 |
10.470 |
2.300 |
145.000 |
Tofu, soft, prepared with calcium
sulfate and magnesium chloride |
43.0 |
6.550 |
0.000 |
111.000 |
3.690 |
0.533 |
27.000 |
1.110 |
0.200 |
61.000 |
Soybeans, mature seeds, sprouted, raw |
42.9 |
13.090 |
0.000 |
67.000 |
6.700 |
0.929 |
72.000 |
2.100 |
1.100 |
122.000 |
Broccoli, raw |
42.6 |
2.980 |
0.000 |
48.000 |
0.350 |
0.054 |
25.000 |
0.880 |
3.000 |
28.000 |
Tofu, firm, prepared with calcium
sulfate and magnesium chloride |
41.8 |
8.040 |
0.000 |
162.000 |
4.460 |
0.646 |
46.000 |
1.450 |
0.400 |
77.000 |
Mustard greens, raw |
41.5 |
2.700 |
0.000 |
103.000 |
0.200 |
0.010 |
32.000 |
1.460 |
3.300 |
26.000 |
Arugula, raw |
41.3 |
2.580 |
0.000 |
160.000 |
0.660 |
0.086 |
47.000 |
1.460 |
1.600 |
25.000 |
Asparagus, raw |
39.7 |
2.280 |
0.000 |
21.000 |
0.200 |
0.046 |
18.000 |
0.870 |
2.100 |
23.000 |
Lettuce, butterhead (includes boston
and bibb types), raw |
39.7 |
1.290 |
0.000 |
32.000 |
0.220 |
0.029 |
13.000 |
0.300 |
1.000 |
13.000 |
Milk, nonfat |
39.0 |
3.410 |
2.000 |
123.000 |
0.180 |
0.117 |
11.000 |
0.040 |
0.000 |
35.000 |
Mushrooms, portabella, raw |
38.5 |
2.500 |
0.000 |
8.000 |
0.200 |
0.026 |
11.000 |
0.600 |
1.500 |
26.000 |
Tempeh |
38.4 |
18.540 |
0.000 |
111.000 |
10.800 |
2.220 |
81.000 |
2.703 |
? |
193.000 |
Chard, swiss, raw |
37.9 |
1.800 |
0.000 |
51.000 |
0.200 |
0.030 |
81.000 |
1.800 |
1.600 |
19.000 |
Tempeh, cooked |
36.9 |
18.190 |
?(0.000) |
95.600 |
11.380 |
3.290 |
77.200 |
2.126 |
? |
197.000 |
Beans, navy, mature seeds, sprouted,
raw |
36.7 |
6.150 |
0.000 |
15.000 |
0.700 |
0.085 |
101.000 |
1.930 |
|
67.000 |
Beans, navy, mature seeds, sprouted,
cooked, boiled, drained, without salt |
36.3 |
7.070 |
0.000 |
16.000 |
0.810 |
0.098 |
111.000 |
2.110 |
|
78.000 |
Beans, fava, in pod, raw |
36.0 |
7.920 |
0.000 |
37.000 |
0.730 |
0.118 |
33.000 |
1.550 |
? |
88.000 |
Soybeans, green, raw |
35.2 |
12.950 |
0.000 |
197.000 |
6.800 |
0.786 |
65.000 |
3.550 |
4.200 |
147.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Soybeans, mature seeds, raw |
35.0 |
36.490 |
0.000 |
277.000 |
19.940 |
2.884 |
280.000 |
15.700 |
9.300 |
416.000 |
Mung beans, mature seeds, sprouted,
cooked, stir-fried |
34.4 |
4.300 |
0.000 |
13.000 |
0.210 |
0.039 |
33.000 |
1.900 |
1.900 |
50.000 |
Beans, pinto, mature seeds, sprouted,
raw |
33.9 |
5.250 |
0.000 |
43.000 |
0.900 |
0.109 |
53.000 |
1.970 |
|
62.000 |
Lentils, sprouted, raw |
33.8 |
8.960 |
0.000 |
25.000 |
0.550 |
0.057 |
37.000 |
3.210 |
- |
106.000 |
Lettuce, iceberg (includes crisphead
types), raw |
33.7 |
1.010 |
0.000 |
19.000 |
0.190 |
0.025 |
9.000 |
0.500 |
1.400 |
12.000 |
Egg, whole, raw, fresh |
33.5 |
12.490 |
425.000 |
49.000 |
10.020 |
3.100 |
10.000 |
1.440 |
0.000 |
149.000 |
Beef, ground, regular, cooked,
broiled, medium |
33.3 |
24.070 |
90.000 |
11.000 |
20.690 |
8.130 |
20.000 |
2.440 |
0.000 |
289.000 |
Soy milk |
33.3 |
2.750 |
0.000 |
4.000 |
1.910 |
0.214 |
19.000 |
0.580 |
1.300 |
33.000 |
Lentils, mature seeds, raw |
33.2 |
28.060 |
0.000 |
51.000 |
0.960 |
0.135 |
107.000 |
9.020 |
30.500 |
338.000 |
Parsley, raw |
33.0 |
2.970 |
0.000 |
138.000 |
0.790 |
0.132 |
50.000 |
6.200 |
3.300 |
36.000 |
Collards, raw |
32.7 |
2.450 |
0.000 |
145.000 |
0.420 |
0.055 |
9.000 |
0.190 |
3.600 |
30.000 |
Egg, whole, cooked, hard-boiled |
32.5 |
12.580 |
424.000 |
50.000 |
10.610 |
3.267 |
10.000 |
1.190 |
0.000 |
155.000 |
Cauliflower, raw |
31.7 |
1.980 |
0.000 |
22.000 |
0.210 |
0.032 |
15.000 |
0.440 |
2.500 |
25.000 |
Brussels sprouts, raw |
31.4 |
3.380 |
0.000 |
42.000 |
0.300 |
0.062 |
23.000 |
1.400 |
3.800 |
43.000 |
Beef, variety meats and by-products,
tongue, cooked, simmered |
31.3 |
22.110 |
107.000 |
7.000 |
20.740 |
8.930 |
17.000 |
3.390 |
0.000 |
283.000 |
Broadbeans, immature seeds, raw |
31.1 |
5.600 |
0.000 |
22.000 |
0.600 |
0.138 |
38.000 |
1.900 |
4.200 |
72.000 |
Broadbeans, immature seeds, cooked,
boiled, drained, without salt |
31.0 |
4.800 |
0.000 |
18.000 |
0.500 |
0.142 |
31.000 |
1.500 |
3.600 |
62.000 |
Beans, kidney, royal red, mature
seeds, raw |
30.8 |
25.330 |
0.000 |
131.000 |
0.450 |
0.065 |
138.000 |
8.700 |
24.900 |
329.000 |
Broadbeans (fava beans), mature
seeds, raw |
30.6 |
26.120 |
0.000 |
103.000 |
1.530 |
0.254 |
192.000 |
6.700 |
25.000 |
341.000 |
Mungo beans, mature seeds, raw |
29.6 |
25.210 |
0.000 |
138.000 |
1.640 |
0.114 |
267.000 |
7.570 |
18.300 |
341.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Chicory greens, raw |
29.6 |
1.700 |
0.000 |
100.000 |
0.300 |
0.073 |
30.000 |
0.900 |
4.000 |
23.000 |
Beans, kidney, california red, mature
seeds, raw |
29.5 |
24.370 |
0.000 |
195.000 |
0.250 |
0.036 |
160.000 |
9.350 |
24.900 |
330.000 |
Endive, raw |
29.4 |
1.250 |
0.000 |
52.000 |
0.200 |
0.048 |
15.000 |
0.830 |
3.100 |
17.000 |
Winged beans, mature seeds, raw |
29.0 |
29.650 |
0.000 |
440.000 |
16.320 |
2.303 |
179.000 |
13.440 |
? |
409.000 |
Lettuce, looseleaf, raw |
28.9 |
1.300 |
0.000 |
68.000 |
0.300 |
0.039 |
11.000 |
1.400 |
1.900 |
18.000 |
Beans, kidney, all types, mature
seeds, raw |
28.3 |
23.580 |
0.000 |
143.000 |
0.830 |
0.120 |
140.000 |
8.200 |
24.900 |
333.000 |
Yardlong beans, mature seeds, raw |
28.1 |
24.330 |
0.000 |
138.000 |
1.310 |
0.339 |
338.000 |
8.610 |
11.000 |
347.000 |
Beans, white, mature seeds, raw |
28.1 |
23.360 |
0.000 |
240.000 |
0.850 |
0.219 |
190.000 |
10.440 |
15.200 |
333.000 |
Mushrooms, enoki, raw |
27.9 |
2.370 |
0.000 |
1.000 |
0.390 |
0.043 |
16.000 |
0.888 |
2.600 |
34.000 |
Mung beans, mature seeds, raw |
27.5 |
23.860 |
0.000 |
132.000 |
1.150 |
0.348 |
189.000 |
6.740 |
16.300 |
347.000 |
Beans, cranberry (roman), mature
seeds, raw |
27.5 |
23.030 |
0.000 |
127.000 |
1.230 |
0.316 |
156.000 |
5.000 |
24.700 |
335.000 |
Egg, whole, cooked, fried |
27.2 |
13.540 |
459.000 |
55.000 |
15.000 |
4.167 |
11.000 |
1.560 |
0.000 |
199.000 |
Seaweed, wakame, raw |
26.9 |
3.030 |
0.000 |
150.000 |
0.640 |
0.130 |
107.000 |
2.180 |
0.500 |
45.000 |
Mothbeans, mature seeds, raw |
26.8 |
22.940 |
0.000 |
150.000 |
1.610 |
0.364 |
381.000 |
10.850 |
? |
343.000 |
Peas, green, raw |
26.8 |
5.420 |
0.000 |
25.000 |
0.400 |
0.071 |
33.000 |
1.470 |
5.100 |
81.000 |
Beans, kidney, red, mature seeds, raw |
26.7 |
22.530 |
0.000 |
83.000 |
1.060 |
0.154 |
138.000 |
6.690 |
15.200 |
337.000 |
Beans, navy, mature seeds, raw |
26.7 |
22.330 |
0.000 |
155.000 |
1.280 |
0.331 |
173.000 |
6.440 |
24.400 |
335.000 |
Peas, edible-podded, raw |
26.7 |
2.800 |
0.000 |
43.000 |
0.200 |
0.039 |
24.000 |
2.080 |
2.600 |
42.000 |
Squash, summer, scallop, raw |
26.7 |
1.200 |
0.000 |
19.000 |
0.200 |
0.041 |
23.000 |
0.400 |
? |
18.000 |
Kale, raw |
26.4 |
3.300 |
0.000 |
135.000 |
0.700 |
0.091 |
34.000 |
1.700 |
2.000 |
50.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Beans, great northern, mature seeds,
raw |
25.8 |
21.860 |
0.000 |
175.000 |
1.140 |
0.356 |
189.000 |
5.470 |
20.200 |
339.000 |
Beans, yellow, mature seeds, raw |
25.5 |
22.000 |
0.000 |
166.000 |
2.600 |
0.671 |
222.000 |
7.010 |
25.100 |
345.000 |
Lima beans, large, mature seeds, raw |
25.4 |
21.460 |
0.000 |
81.000 |
0.690 |
0.161 |
224.000 |
7.510 |
19.000 |
338.000 |
Beans, black, mature seeds, raw |
25.3 |
21.600 |
0.000 |
123.000 |
1.420 |
0.366 |
171.000 |
5.020 |
15.200 |
341.000 |
Beans, small white, mature seeds, raw |
25.1 |
21.110 |
0.000 |
173.000 |
1.180 |
0.304 |
183.000 |
7.730 |
24.900 |
336.000 |
Beans, pinto, mature seeds, raw |
24.6 |
20.880 |
0.000 |
121.000 |
1.130 |
0.235 |
159.000 |
5.880 |
24.400 |
340.000 |
Beans, pink, mature seeds, raw |
24.4 |
20.960 |
0.000 |
130.000 |
1.130 |
0.292 |
182.000 |
6.770 |
12.700 |
343.000 |
Beans, adzuki, mature seeds, raw |
24.2 |
19.870 |
0.000 |
66.000 |
0.530 |
0.191 |
127.000 |
4.980 |
12.700 |
329.000 |
Lima beans, immature seeds, raw |
24.2 |
6.840 |
0.000 |
34.000 |
0.860 |
0.198 |
58.000 |
3.140 |
4.900 |
113.000 |
Okra, raw |
24.2 |
2.000 |
0.000 |
81.000 |
0.100 |
0.026 |
57.000 |
0.800 |
3.200 |
33.000 |
Dandelion greens, raw |
24.0 |
2.700 |
0.000 |
187.000 |
0.700 |
0.170 |
36.000 |
3.100 |
3.500 |
45.000 |
Squash, summer, all varieties, raw |
23.6 |
1.180 |
0.000 |
20.000 |
0.210 |
0.044 |
23.000 |
0.460 |
1.900 |
20.000 |
Beans, snap, green, raw |
23.5 |
1.820 |
0.000 |
37.000 |
0.120 |
0.026 |
25.000 |
1.040 |
3.400 |
31.000 |
Beans, pinto, immature seeds, frozen,
unprepared |
23.1 |
9.800 |
0.000 |
58.000 |
0.500 |
0.061 |
60.000 |
3.000 |
5.700 |
170.000 |
Beans, pinto, immature seeds, frozen,
cooked, boiled, drained, without salt |
23.0 |
9.310 |
0.000 |
52.000 |
0.480 |
0.058 |
54.000 |
2.710 |
8.600 |
162.000 |
Cabbage, raw |
23.0 |
1.440 |
0.000 |
47.000 |
0.270 |
0.033 |
15.000 |
0.590 |
2.300 |
25.000 |
Lima beans, immature seeds, cooked,
boiled, drained, without salt |
22.2 |
6.810 |
0.000 |
32.000 |
0.320 |
0.073 |
74.000 |
2.450 |
5.300 |
123.000 |
Milk, sheep |
22.2 |
5.980 |
27.000 |
193.400 |
7.000 |
4.603 |
18.360 |
0.100 |
0.000 |
107.808 |
Turnip greens, raw |
22.2 |
1.500 |
0.000 |
190.000 |
0.300 |
0.070 |
31.000 |
1.100 |
3.200 |
27.000 |
Beans, french, mature seeds, raw |
21.9 |
18.810 |
0.000 |
186.000 |
2.020 |
0.221 |
188.000 |
3.400 |
25.200 |
343.000 |
|
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Tomatoes, sun-dried |
21.9 |
14.110 |
0.000 |
110.000 |
2.970 |
0.426 |
194.000 |
9.090 |
12.300 |
258.000 |
Chickpeas (garbanzo beans, bengal
gram), mature seeds, cooked, boiled, without salt |
21.6 |
8.860 |
0.000 |
49.000 |
2.590 |
0.269 |
48.000 |
2.890 |
7.600 |
164.000 |
Beans, snap, green, cooked, boiled,
drained, without salt |
21.6 |
1.890 |
0.000 |
46.000 |
0.280 |
0.064 |
25.000 |
1.280 |
3.200 |
35.000 |
Chickpeas (garbanzo beans, bengal
gram), mature seeds, raw |
21.2 |
19.300 |
0.000 |
105.000 |
6.040 |
0.626 |
115.000 |
6.240 |
17.400 |
364.000 |
Cucumber, with peel, raw |
21.2 |
0.690 |
0.000 |
14.000 |
0.130 |
0.034 |
11.000 |
0.260 |
0.800 |
13.000 |
Milk, goat |
20.7 |
3.560 |
11.400 |
133.500 |
4.140 |
2.667 |
13.970 |
0.050 |
0.000 |
68.813 |
Cabbage, red, raw |
20.6 |
1.390 |
0.000 |
51.000 |
0.260 |
0.034 |
15.000 |
0.490 |
2.000 |
27.000 |
Milk, producer, fluid, 3.7% milkfat |
20.4 |
3.280 |
14.300 |
119.000 |
3.660 |
2.278 |
13.400 |
0.050 |
0.000 |
64.172 |
Squash, winter, hubbard, raw |
20 |
2.000 |
0.000 |
14.000 |
0.500 |
0.103 |
19.000 |
0.400 |
? |
40.000 |
Squash, summer, crookneck and
straightneck, raw |
19.8 |
0.940 |
0.000 |
21.000 |
0.240 |
0.049 |
21.000 |
0.480 |
1.900 |
19.000 |
Celery, raw |
18.8 |
0.750 |
0.000 |
40.000 |
0.140 |
0.037 |
11.000 |
0.400 |
1.700 |
16.000 |
Seeds, lotus seeds |
18.6 |
15.410 |
0.000 |
163.000 |
1.970 |
0.330 |
210.000 |
3.530 |
? |
332.000 |
lotus seeds |
18.6 |
15.410 |
0.000 |
163.000 |
1.970 |
0.330 |
210.000 |
3.530 |
? |
332.000 |
Peanuts, spanish, raw |
18.4 |
26.150 |
0.000 |
106.000 |
49.600 |
7.642 |
188.000 |
3.910 |
9.500 |
570.000 |
Hyacinth-beans, immature seeds, raw |
18.3 |
2.100 |
0.000 |
50.000 |
0.200 |
0.088 |
40.000 |
0.740 |
? |
46.000 |
Seeds, pumpkin and squash seed
kernels |
18.1 |
24.540 |
0.000 |
43.000 |
45.850 |
8.674 |
535.000 |
14.970 |
3.900 |
541.000 |
Pumpkin and squash seed kernels |
18.1 |
24.540 |
0.000 |
43.000 |
45.850 |
8.674 |
535.000 |
14.970 |
3.900 |
541.000 |
Peppers, jalapeno, raw |
18.0 |
1.350 |
0.000 |
10.000 |
0.620 |
0.062 |
19.000 |
0.700 |
2.800 |
30.000 |
Peanuts, virginia, raw |
17.9 |
25.190 |
0.000 |
89.000 |
48.750 |
6.361 |
171.000 |
2.550 |
8.500 |
563.000 |
Potatoes, raw, skin |
17.7 |
2.570 |
0.000 |
30.000 |
0.100 |
0.026 |
23.000 |
3.240 |
2.500 |
58.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Wasabi, root, raw |
17.6 |
4.800 |
0.000 |
128.000 |
0.630 |
|
69.000 |
1.030 |
7.700 |
109.000 |
Oats |
17.4 |
16.890 |
0.000 |
54.000 |
6.900 |
1.217 |
177.000 |
4.720 |
10.600 |
389.000 |
Garlic, raw |
17.1 |
6.360 |
0.000 |
181.000 |
0.500 |
0.089 |
25.000 |
1.700 |
2.100 |
149.000 |
Rhubarb, raw |
17.1 |
0.900 |
0.000 |
86.000 |
0.200 |
0.053 |
12.000 |
0.220 |
1.800 |
21.000 |
Nuts, pine nuts, pignolia, dried |
17.0 |
24.000 |
0.000 |
26.000 |
50.700 |
7.797 |
233.000 |
9.200 |
4.500 |
566.000 |
Peanut butter, chunk style, |
16.3 |
24.050 |
0.000 |
41.000 |
49.940 |
9.580 |
159.000 |
1.900 |
6.600 |
589.000 |
Tomatoes, red, ripe, raw, year round
average |
16.2 |
0.850 |
0.000 |
5.000 |
0.330 |
0.045 |
11.000 |
0.450 |
1.100 |
21.000 |
Nuts, walnuts, black |
16.1 |
24.350 |
0.000 |
58.000 |
56.580 |
3.628 |
202.000 |
3.070 |
5.000 |
607.000 |
Seeds, sunflower seed |
16.0 |
22.780 |
0.000 |
116.000 |
49.570 |
5.195 |
354.000 |
6.770 |
10.500 |
570.000 |
Seeds, Flax seed |
15.9 |
19.500 |
0.000 |
199.000 |
34.000 |
3.196 |
362.000 |
6.220 |
27.900 |
492.000 |
Flax seed |
15.9 |
19.500 |
0.000 |
199.000 |
34.000 |
3.196 |
362.000 |
6.220 |
27.900 |
492.000 |
Squash, winter, all varieties, raw |
15.7 |
1.450 |
0.000 |
31.000 |
0.230 |
0.046 |
21.000 |
0.580 |
1.500 |
37.000 |
Eggplant, raw |
15.7 |
1.020 |
0.000 |
7.000 |
0.180 |
0.034 |
14.000 |
0.270 |
2.500 |
26.000 |
Seaweed, kelp, raw |
15.6 |
1.680 |
0.000 |
168.000 |
0.560 |
0.247 |
121.000 |
2.850 |
1.300 |
43.000 |
Pumpkin, raw |
15.4 |
1.000 |
0.000 |
21.000 |
0.100 |
0.052 |
12.000 |
0.800 |
0.500 |
26.000 |
Corn, sweet, yellow and white, raw |
15.0 |
3.220 |
0.000 |
2.000 |
1.180 |
0.182 |
37.000 |
0.520 |
2.700 |
86.000 |
Beets, raw |
15.0 |
1.610 |
0.000 |
16.000 |
0.170 |
0.027 |
23.000 |
0.800 |
2.800 |
43.000 |
Nuts, pistachio nuts, dry roasted,
without salt added |
14.9 |
21.240 |
0.000 |
108.000 |
45.730 |
5.525 |
120.000 |
4.180 |
10.300 |
570.000 |
Nuts, pistachio nuts, raw |
14.9 |
20.480 |
0.000 |
107.000 |
43.190 |
5.286 |
121.000 |
4.270 |
10.000 |
551.000 |
Peppers, sweet, yellow, raw |
14.8 |
1.000 |
0.000 |
11.000 |
0.210 |
0.031 |
12.000 |
0.460 |
0.900 |
27.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Nuts, almonds |
14.7 |
21.260 |
0.000 |
248.000 |
50.640 |
3.881 |
275.000 |
4.290 |
11.800 |
578.000 |
Lotus root, raw |
14.1 |
2.600 |
0.000 |
45.000 |
0.100 |
0.030 |
23.000 |
1.160 |
4.900 |
74.000 |
Quinoa |
14.0 |
13.100 |
0.000 |
60.000 |
5.800 |
0.590 |
210.000 |
9.250 |
5.900 |
374.000 |
Mulberries, raw |
13.4 |
1.440 |
0.000 |
39.000 |
0.390 |
0.027 |
18.000 |
1.850 |
1.700 |
43.000 |
Turnips, raw |
13.3 |
0.900 |
0.000 |
30.000 |
0.100 |
0.011 |
11.000 |
0.300 |
1.800 |
27.000 |
Radishes, oriental, raw |
13.3 |
0.600 |
0.000 |
27.000 |
0.100 |
0.030 |
16.000 |
0.400 |
1.600 |
18.000 |
Peppers, sweet, red, raw |
13.2 |
0.890 |
0.000 |
9.000 |
0.190 |
0.028 |
10.000 |
0.460 |
2.000 |
27.000 |
Peppers, sweet, green, raw |
13.2 |
0.890 |
0.000 |
9.000 |
0.190 |
0.028 |
10.000 |
0.460 |
1.800 |
27.000 |
Seeds, sesame seeds |
12.4 |
17.730 |
0.000 |
975.000 |
49.670 |
6.957 |
351.000 |
14.550 |
11.800 |
573.000 |
Seaweed, irishmoss, raw |
12.3 |
1.510 |
0.000 |
72.000 |
0.160 |
0.033 |
144.000 |
8.900 |
1.300 |
49.000 |
Onions, raw |
12.2 |
1.160 |
0.000 |
20.000 |
0.160 |
0.026 |
10.000 |
0.220 |
1.800 |
38.000 |
Radishes, raw |
12.0 |
0.600 |
0.000 |
21.000 |
0.540 |
0.030 |
9.000 |
0.290 |
1.600 |
20.000 |
Apricots, raw |
11.7 |
1.400 |
0.000 |
14.000 |
0.390 |
0.027 |
8.000 |
0.540 |
2.400 |
48.000 |
Seeds, sesame butter, tahini |
11.4 |
17.000 |
0.000 |
426.000 |
53.760 |
7.529 |
95.000 |
8.950 |
9.300 |
595.000 |
Mushrooms, shiitake, cooked, without
salt |
11.4 |
1.560 |
0.000 |
3.000 |
0.220 |
0.055 |
14.000 |
0.440 |
2.100 |
55.000 |
Nuts, cashew nuts, dry roasted,
without salt added |
10.7 |
15.310 |
0.000 |
45.000 |
46.350 |
9.157 |
260.000 |
6.000 |
3.000 |
574.000 |
Potatoes, raw, flesh and skin |
10.5 |
2.070 |
0.000 |
7.000 |
0.100 |
0.026 |
21.000 |
0.760 |
1.600 |
79.000 |
Ginger root, raw |
10.1 |
1.740 |
0.000 |
18.000 |
0.730 |
0.203 |
43.000 |
0.500 |
2.000 |
69.000 |
Melons, cantaloupe, raw |
10.1 |
0.880 |
0.000 |
11.000 |
0.280 |
0.071 |
11.000 |
0.210 |
0.800 |
35.000 |
Leeks, (bulb and lower leaf-portion),
raw |
9.8 |
1.500 |
0.000 |
59.000 |
0.300 |
0.040 |
28.000 |
2.100 |
1.800 |
61.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Carrots, raw |
9.6 |
1.030 |
0.000 |
27.000 |
0.190 |
0.030 |
15.000 |
0.500 |
3.000 |
43.000 |
Nuts, almond butter, plain, without
salt added |
9.5 |
15.080 |
0.000 |
270.000 |
59.100 |
5.602 |
303.000 |
3.700 |
3.700 |
633.000 |
Nuts, hazelnuts or filberts |
9.5 |
14.950 |
0.000 |
114.000 |
60.750 |
4.464 |
163.000 |
4.700 |
9.700 |
628.000 |
Nuts, walnuts, English |
9.3 |
15.230 |
0.000 |
104.000 |
65.210 |
6.126 |
158.000 |
2.910 |
6.700 |
654.000 |
Rice, brown, long-grain, cooked |
9.3 |
2.580 |
0.000 |
10.000 |
0.900 |
0.180 |
43.000 |
0.420 |
1.800 |
111.000 |
Squash, winter, butternut, raw |
8.9 |
1.000 |
0.000 |
48.000 |
0.100 |
0.021 |
34.000 |
0.700 |
? |
45.000 |
Nuts, brazilnuts, dried, unblanched |
8.7 |
14.340 |
0.000 |
176.000 |
66.220 |
16.154 |
225.000 |
3.400 |
5.400 |
656.000 |
Burdock root, raw |
8.5 |
1.530 |
0.000 |
41.000 |
0.150 |
0.025 |
38.000 |
0.800 |
3.300 |
72.000 |
Oranges, raw, California, valencias |
8.5 |
1.040 |
0.000 |
40.000 |
0.300 |
0.035 |
10.000 |
0.090 |
2.500 |
49.000 |
Rice, white, long-grain, regular,
cooked |
8.3 |
2.690 |
0.000 |
10.000 |
0.280 |
0.077 |
12.000 |
1.200 |
0.400 |
130.000 |
Rice, brown, medium-grain, cooked |
8.3 |
2.320 |
0.000 |
10.000 |
0.830 |
0.165 |
44.000 |
0.530 |
1.800 |
112.000 |
Squash, winter, spaghetti, raw |
8.3 |
0.640 |
0.000 |
23.000 |
0.570 |
0.117 |
12.000 |
0.310 |
? |
31.000 |
Seaweed, agar, raw |
8.3 |
0.540 |
0.000 |
54.000 |
0.030 |
0.006 |
67.000 |
1.860 |
0.500 |
26.000 |
Strawberries, raw |
8.1 |
0.610 |
0.000 |
14.000 |
0.370 |
0.020 |
10.000 |
0.380 |
2.300 |
30.000 |
Gooseberries, raw |
8.0 |
0.880 |
0.000 |
25.000 |
0.580 |
0.038 |
10.000 |
0.310 |
4.300 |
44.000 |
Squash, winter, acorn, raw |
8.0 |
0.800 |
0.000 |
33.000 |
0.100 |
0.021 |
32.000 |
0.700 |
1.500 |
40.000 |
Watermelon, raw |
7.8 |
0.620 |
0.000 |
8.000 |
0.430 |
0.048 |
11.000 |
0.170 |
0.500 |
32.000 |
Chicory roots, raw |
7.7 |
1.400 |
0.000 |
41.000 |
0.200 |
0.048 |
22.000 |
0.800 |
? |
73.000 |
Nectarines, raw |
7.7 |
0.940 |
0.000 |
5.000 |
0.460 |
0.051 |
8.000 |
0.150 |
1.600 |
49.000 |
Nuts, chestnuts, chinese, raw |
7.5 |
4.200 |
0.000 |
18.000 |
1.110 |
0.164 |
84.000 |
1.410 |
? |
224.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Nuts, pine nuts, pinyon, dried |
7.4 |
11.570 |
0.000 |
8.000 |
60.980 |
9.377 |
234.000 |
3.060 |
10.700 |
629.000 |
Raspberries, raw |
7.4 |
0.910 |
0.000 |
22.000 |
0.550 |
0.019 |
18.000 |
0.570 |
6.800 |
49.000 |
Prickly pears, raw |
7.1 |
0.730 |
0.000 |
56.000 |
0.510 |
0.067 |
85.000 |
0.300 |
3.600 |
41.000 |
Cherries, sweet, raw |
6.7 |
1.200 |
0.000 |
15.000 |
0.960 |
0.216 |
11.000 |
0.390 |
2.300 |
72.000 |
Carambola, (starfruit), raw |
6.6 |
0.540 |
0.000 |
4.000 |
0.350 |
0.023 |
9.000 |
0.260 |
2.700 |
33.000 |
Kiwi fruit, (chinese gooseberries),
fresh, raw |
6.5 |
0.990 |
0.000 |
26.000 |
0.440 |
0.029 |
30.000 |
0.410 |
3.400 |
61.000 |
Peaches, raw |
6.5 |
0.700 |
0.000 |
5.000 |
0.090 |
0.010 |
7.000 |
0.110 |
2.000 |
43.000 |
Nuts, acorns, raw |
6.4 |
6.150 |
0.000 |
41.000 |
23.860 |
3.102 |
62.000 |
0.790 |
|
387.000 |
Parsnips, raw |
6.4 |
1.200 |
0.000 |
36.000 |
0.300 |
0.050 |
29.000 |
0.590 |
4.900 |
75.000 |
Papayas, raw |
6.3 |
0.610 |
0.000 |
24.000 |
0.140 |
0.043 |
10.000 |
0.100 |
1.800 |
39.000 |
Milk, human |
5.9 |
1.030 |
13.900 |
32.200 |
4.380 |
2.009 |
3.400 |
0.030 |
0.000 |
69.563 |
Currants, zante, dried |
5.8 |
4.080 |
0.000 |
86.000 |
0.270 |
0.028 |
41.000 |
3.260 |
6.800 |
283.000 |
Plums, raw |
5.8 |
0.790 |
0.000 |
4.000 |
0.620 |
0.049 |
7.000 |
0.100 |
1.500 |
55.000 |
Tangerines, (mandarin oranges), raw |
5.7 |
0.630 |
0.000 |
14.000 |
0.190 |
0.022 |
12.000 |
0.100 |
2.300 |
44.000 |
Pomegranates, raw |
5.6 |
0.950 |
0.000 |
3.000 |
0.300 |
0.038 |
3.000 |
0.300 |
0.600 |
68.000 |
Nuts, pecans |
5.3 |
9.170 |
0.000 |
70.000 |
71.970 |
6.175 |
121.000 |
2.530 |
9.600 |
691.000 |
Melons, honeydew, raw |
5.3 |
0.460 |
0.000 |
6.000 |
0.100 |
0.025 |
7.000 |
0.070 |
0.600 |
35.000 |
Beans, adzuki, yokan, mature seeds |
5.1 |
3.290 |
0.000 |
27.000 |
0.120 |
0.043 |
18.000 |
1.160 |
? |
260.000 |
Figs, dried, uncooked |
4.8 |
3.050 |
0.000 |
144.000 |
1.170 |
0.234 |
59.000 |
2.230 |
12.200 |
255.000 |
Avocados, raw, California |
4.8 |
2.110 |
0.000 |
11.000 |
17.330 |
2.590 |
41.000 |
1.180 |
4.900 |
177.000 |
Source
|
Protein as % of calories
|
Protein
g
|
Cholesterol
mg
|
Calcium
mg
|
Fat g
|
Magnesium
mg
|
Iron
mg
|
Fiber
g
|
Energy
kcal
|
Total
|
Saturated
|
Blueberries, raw |
4.8 |
0.670 |
0.000 |
6.000 |
0.380 |
0.032 |
5.000 |
0.170 |
2.700 |
56.000 |
Nuts, chestnuts, european, raw,
unpeeled |
4.5 |
2.420 |
0.000 |
27.000 |
2.260 |
0.425 |
32.000 |
1.010 |
8.100 |
213.000 |
Bananas, raw |
4.5 |
1.030 |
0.000 |
6.000 |
0.480 |
0.185 |
29.000 |
0.310 |
2.400 |
92.000 |
Nuts, macadamia nuts, raw |
4.4 |
7.910 |
0.000 |
85.000 |
75.770 |
12.061 |
130.000 |
3.690 |
8.600 |
718.000 |
Prunes, dried, uncooked |
4.4 |
2.610 |
0.000 |
51.000 |
0.520 |
0.041 |
45.000 |
2.480 |
7.100 |
239.000 |
Raisins, seedless |
4.3 |
3.220 |
0.000 |
49.000 |
0.460 |
0.150 |
33.000 |
2.080 |
4.000 |
300.000 |
Figs, raw |
4.1 |
0.750 |
0.000 |
35.000 |
0.300 |
0.060 |
17.000 |
0.370 |
3.300 |
74.000 |
Grapes, red or green (european type
varieties, such as, Thompson seedless), raw |
3.7 |
0.660 |
0.000 |
11.000 |
0.580 |
0.189 |
6.000 |
0.260 |
1.000 |
71.000 |
Nuts, chestnuts, european, raw,
peeled |
3.3 |
1.630 |
0.000 |
19.000 |
1.250 |
0.235 |
30.000 |
0.940 |
? |
196.000 |
Pineapple, raw |
3.2 |
0.390 |
0.000 |
7.000 |
0.430 |
0.032 |
14.000 |
0.370 |
1.200 |
49.000 |
Cranberries, raw |
3.2 |
0.390 |
0.000 |
7.000 |
0.200 |
0.017 |
5.000 |
0.200 |
4.200 |
49.000 |
Mangos, raw |
3.1 |
0.510 |
0.000 |
10.000 |
0.270 |
0.066 |
9.000 |
0.130 |
1.800 |
65.000 |
Dates, domestic, natural and dry |
2.9 |
1.970 |
0.000 |
32.000 |
0.450 |
0.191 |
35.000 |
1.150 |
7.500 |
275.000 |
Olives, ripe, canned (small-extra
large) |
2.9 |
0.840 |
0.000 |
88.000 |
10.680 |
1.415 |
4.000 |
3.300 |
3.200 |
115.000 |
Pears, raw |
2.6 |
0.390 |
0.000 |
11.000 |
0.400 |
0.022 |
6.000 |
0.250 |
2.400 |
59.000 |
Persimmons, native, raw |
2.5 |
0.800 |
0.000 |
27.000 |
0.400 |
? |
? |
2.500 |
? |
127.000 |
Crabapples, raw |
2.1 |
0.400 |
0.000 |
18.000 |
0.300 |
0.048 |
7.000 |
0.360 |
? |
76.000 |
RICE DREAM |
1.7 |
0.170 |
0.000 |
8.000 |
0.810 |
0.068 |
4.000 |
0.080 |
0.000 |
49.000 |
Apples, raw, with skin |
1.3 |
0.190 |
0.000 |
7.000 |
0.360 |
0.058 |
5.000 |
0.180 |
2.700 |
59.000 |
|