100g kcal protein fat[g] Calcium Zinc Vit E Iron [g] total (sat, mono) [mg] [mg] [mg_ATE] [mg] ---------------------------------------------------------------------------------- poppy seed 533 18.04 44.70 (4.87, 6.34) 1448.4 10.23 2.72 9.39 sesame seeds 573 17.73 49.67 (6.96, 18.76) 975.0 7.75 2.27 14.55 sunflower seeds 570 22.78 49.57 (5.20, 9.46) 116.0 5.06 50.27 6.77 pumpkin seeds 541 24.54 45.85 (8.67, 14.26) 43.0 7.46 1.00 flax seed 492 19.50 34.00 (3.20, 6.87) 199.0 4.17 5.00 6.22 hazelnuts 632 13.04 62.64 (4.60, 49.09) 188.0 2.40 23.92 4.70 walnuts 642 14.29 61.87 (5.58, 14.18) 94.0 2.73 2.62 (english or persian) cashew nuts 574 15.31 46.35 (9.16, 27.32) 45.0 5.60 .57 (dry roasted) pistachio nuts 606 14.93 52.82 (6.69, 35.66) 70.0 1.36 5.21 (dry roasted) brazilnuts 656 14.34 66.22 (16.15, 23.02) 176.0 4.59 7.60 (dried, unblanched, other name: para-nut) pecans (dried) 667 7.75 67.64 (5.42, 42.16) 36.0 5.47 3.10 peanuts 567 25.80 49.24 (6.83, 24.43) 92.0 3.27 9.13 (all types, raw) coconut 354 3.33 33.49 (29.70, 1.43) 14.0 1.10 .73 (meat, raw) coconut milk 230 2.29 23.84 (21.14, 1.01) 16.0 .67 .73 (liquid expressed from grated meat and water) coconut water 19 0.72 .20 ( .18, .01) 24.0 .10 .00 (liquid from coconuts) almonds 589 19.95 52.21 (4.95, 33.90) 266.0 2.92 24.01 4.30 (dried, unblanched) ---------------------------------------------------------------------------------- olive oil 884 0.00 100.00 (13.50, 73.70) .2 .06 12.40 sunflower oil 884 0.00 100.00 (10.30, 19.50) .0 .00 50.59 (linoleic, 60% and over) sunflower oil 884 0.00 100.00 ( 9.75, 83.59) .0 .00 ? (oleic, 70% and over) soybean oil 884 0.00 100.00 (14.40, 23.30) .0 .00 18.19 (salad or cooking) canola oil 884 0.00 100.00 ( 7.10, 58.90) .0 .00 20.95 ---------------------------------------------------------------------------------- 100g kcal protein fat[g] Calcium Zinc Vit E Iron [g] total (sat, mono) [mg] [mg] [mg_ATE] [mg] ---------------------------------------------------------------------------------- wheat 327 12.61 1.54 ( .27, .20) 29.0 2.65 1.44 (hard red winter) wheat 329 15.40 1.92 ( .31, .30) 25.0 2.78 1.44 (hard red spring) wheat germ 360 23.15 9.72 (1.67, 1.37) 39.0 12.29 19.00(?) 6.26 wheat bran 216 15.55 4.25 ( .63, .64) 73.0 7.27 2.32 10.57 rye 335 14.76 2.50 ( .29, .30) 33.0 3.73 1.87 buckwheat 343 13.25 3.40 ( .74, 1.04) 18.0 2.40 1.03 oats 389 16.89 6.90 (1.22, 2.18) 54.0 3.97 .70 4.72 oat bran 246 17.30 7.03 (1.33, 2.38) 58.0 3.11 1.71 5.41 barley 354 12.48 2.30 ( .48, .30) 33.0 2.77 .60 amaranth 374 14.45 6.51 (1.66, 1.43) 153.0 3.18 1.03 quinoa 374 13.10 5.80 ( .59, 1.54) 60.0 3.30 ? rice 362 7.50 2.68 ( .54, .97) 33.0 2.02 .66 (brown, medium-grain, raw) rice 112 2.32 .83 ( .17, .30) 10.0 .62 ? (brown, medium-grain, cooked) rice 130 2.38 .21 ( .06, .07) 3.0 .42 ? (white, medium-grain, cooked) wild rice 357 14.73 1.08 ( .16, .16) 21.0 5.96 .72 (raw) ---------------------------------------------------------------------------------- beef 200 28.25 8.80 (3.29, 3.32) 7.0 5.59 ? (tenderloin, separable lean only, trimmed to 0" fat, select, cooked) pork 211 29.41 9.44 (3.30, 4.45) 7.0 3.26 .26 (fresh, leg (ham), whole, separable lean only, cooked, roasted) chicken 165 31.02 3.57 (1.01, 1.24) 15.0 1.00 .26 (breast, roasted, no skin) shrimp 99 20.91 1.08 ( .29, .20) 39.0 1.56 .51 (mixed species, cooked, moist heat) crab 115 23.72 1.51 ( .18, .33) 33.0 3.59 ? (queen, cooked, moist heat) salmon 182 25.44 8.13 (1.26, 2.70) 15.0 .82 ? (Atlantic, wild, cooked, dry heat) tuna 116 25.51 .82 ( .23. .16) 11.0 .77 .53 (light, canned in water, drained solids) ---------------------------------------------------------------------------------- 100g kcal protein fat[g] Calcium Zinc Vit E [g] total (sat, mono) [mg] [mg] [mg_ATE] ----------------------------------------------------------------------------- egg 155 12.58 10.61 ( 3.27, 4.08) 50.0 1.05 1.05 (whole, cooked, hard-boild) milk 61 3.29 3.34 ( 2.08, .96) 119.4 .38 .10 (whole, 3.3% fat) milk 42 3.29 1.06 ( .66, .31) 123.0 .39 .04 (lowfat, fluid, 1% milkfat, with added vitamin A) soy milk 33 2.75 1.91 ( .21, .33) 4.0 .23 .01 yogurt 61 3.47 3.25 ( 2.10, .89) 120.7 .59 .09 (plain, whole milk, 8 grams protein per 8 ounce) yogurt 63 5.25 1.55 ( 1.00, .43) 182.6 .89 .04 (plain, low fat, 12 grams protein per 8 ounce) cheese 300 19.80 24.26 (15.26, 7.02) 387.6 2.38 .65 (camembert) cheese (cream) 349 7.55 34.87 (21.97, 9.84) 79.9 .54 .94 cheese (edam) 356 24.99 27.80 (17.57, 8.13) 731.0 3.75 .75 cheese 281 19.42 21.60 (13.15, 6.57) 517.0 2.21 .35 (mozzarella, whole milk) cheese 456 41.56 30.02 (19.07, 8.73) 1375.7 3.19 .80 (parmesan, grated) cheese (gouda) 356 24.94 27.44 (17.61, 7.75) 699.8 3.90 .35 cheese (blue) 353 21.40 28.74 (18.67, 7.78) 527.6 2.66 .64 cheese 138 11.39 7.91 ( 4.93, 2.31) 272.0 1.34 .21 (ricotta, part skim milk) cheese 174 11.26 12.98 ( 8.30, 3.63) 207.0 1.16 .35 (ricotta, whole milk) cheese 85 17.27 .42 ( .27, .11) 31.7 .47 .11 (cottage, nonfat, uncreamed, dry, large or small curd) cheese 103 12.49 4.51 ( 2.85, 1.29) 60.0 .37 .12 (cottage, creamed, large or small curd) cream 214 3.16 20.96 (13.05, 6.05) 116.4 .27 .57 (sour, cultured) cream 292 2.17 30.91 (19.34, 9.09) 69.4 .25 .60 (fluid, light whipping) butter 717 .85 81.11 (50.49, 23.43) 23.5 .05 1.58 mayonnaise 390 .90 33.40 ( 4.90, 9.00) 14.0 .18 4.00 (regular, with salt) mayonnaise 717 1.10 79.40 (11.80, 22.70) 18.0 .16 11.79 (soybean oil, with salt) -------------------------------------------------------------------------- 100g kcal protein fat Calcium Zinc Vit E C B-6 Folate [g] [g] [mg] [mg] [mg_ATE] [mg] [mg] [mcg] ----------------------------------------------------------------------------- peas (canned) 69 4.42 .35 20.0 .71 .38 9.6 .06 44.3 kidney beans 85 5.25 .34 24.0 .55 .05 1.1 .02 50.6 (red, mature seeds, canned) black beans 132 8.86 .54 27.0 1.12 ? .0 .07 148.8 (mature seeds, cooked) soybeans 173 16.64 8.97 102.0 1.15 1.95 1.7 .23 53.8 (mature cooked) chickpeas 119 4.95 1.14 32.0 1.06 ? 3.8 .47 66.8 (mature seeds, canned) lentils 116 9.02 .38 19.0 1.27 .11 1.5 .18 180.8 (mature seeds, cooked) corn 81 2.62 1.00 5.0 .39 .15 8.5 .05 48.6 (sweet, yellow, canned, whole kernel, drained solids) potatoes 109 2.30 .10 10.0 .32 .05 12.9 .35 11.0 (baked, flesh and skin) yam 116 1.49 .14 14.0 .20 .16 12.1 .23 16.0 (cooked, boiled, drained, or baked) baby carrots 38 .84 .53 23.0 .15 ? 8.4 .08 33.0 bamboo shoots 12 1.53 .22 12.0 .47 ? .0 .10 2.3 (cooked, boiled, drained) iceberg lettuce 12 1.01 .19 19.0 .22 .28 3.9 .04 56.0 arugula 25 2.58 .66 160.0 .47 .43 15.0 .07 97.0 endive 17 1.25 .20 52.0 .79 .44 6.5 .02 142.0 spinach 22 2.86 .35 99.0 .53 1.89 28.1 .20 194.4 amaranth leaves 23 2.46 .33 215.0 .90 ? 43.3 .19 85.3 (Chinese spinach) lambsquarters 43 4.20 .80 309.0 .44 ? 80.0 .27 29.6 Chinese cabbage 12 1.56 .16 93.0 .17 .12 26.0 .17 40.6 (pak-choi, cooked, boiled, drained) Sauerkraut 19 .91 .14 30.0 .19 .10 14.7 .13 23.7 (canned, solids and liquids) peppers 27 .89 .19 9.0 .12 .69 190.0 .25 22.0 (sweet, red) peppers 27 1.00 .21 11.0 .17 ? 183.5 .17 26.0 (sweet, yellow) peppers 27 .89 .19 9.0 .12 .69 89.3 .25 22.0 (sweet, green) tomatoes 21 .85 .33 5.0 .09 .38 19.1 .08 15.0 (red, ripe, year round average) cucumber 12 .57 .16 14.0 .14 .08 2.8 .07 14.0 (peeled) squash 16 .64 .05 13.0 .18 .12 4.6 .08 16.8 (zucchini, includes skin, cooked, drained) eggplant 28 .83 .23 6.0 .15 .03 1.3 .09 14.4 (cooked, drained) broccoli 28 2.98 .35 48.0 .40 1.66 93.2 .16 71.0 cauliflower 23 1.84 .45 16.0 .18 .04 44.3 .17 44.0 (cooked, boiled, drained) Brussels sprouts 39 2.55 .51 36.0 .33 .85 62.0 .18 60.0 (cooked, boiled, drained) asparagus 24 2.59 .31 20.0 .42 .38 10.8 .12 146.0 (cooked, boiled, drained) celery 16 .75 .14 40.0 .13 .36 7.0 .09 28.0 radishes 20 .60 .54 21.0 .30 .00 22.8 .07 27.0 onions 38 1.16 .16 20.0 .19 .13 6.4 .12 19.0 mushrooms 25 2.09 .42 5.0 .73 .12 3.5 .10 21.1 ----------------------------------------------------------------------------- 100g kcal protein fat Calcium Zinc Vit E C B-6 Folate [g] [g] [mg] [mg] [mg_ATE] [mg] [mg] [mcg] ----------------------------------------------------------------------------- cantaloupe 35 .88 .28 11.0 .16 .15 42.2 .11 17.0 honeydew 35 .46 .10 6.0 .07 .15 24.8 .06 6.0 watermelon 32 .62 .43 8.0 .07 .15 9.6 .14 2.2 apple 59 .19 .36 7.0 .04 .32 5.7 .05 2.8 (w/ skin) pear 59 .39 .40 11.0 .12 .50 4.0 .02 7.3 cherries 72 1.20 .96 15.0 .06 .13 7.0 .04 4.2 (sweet) cherries 50 1.00 .30 16.0 .10 .13 10.0 .04 7.5 (sour, red) plums 55 .79 .62 4.0 .10 .60 9.5 .08 2.2 nectarines 44 1.06 .32 6.0 .17 .77 5.4 .03 5.0 banana 92 1.03 .48 6.0 .16 .27 9.1 .58 19.1 mango 65 .51 .27 10.0 .04 1.12 27.7 .13 14.0 kiwi 61 .99 .44 26.0 .17 1.12 98.0 .09 38.0 papaya 39 .61 .14 24.0 .07 1.12 61.8 .02 38.0 orange 46 1.03 .09 40.0 .06 ? 57.3 .07 33.7 (California, navels) grapefruit 30 .55 .10 11.0 .07 ? 38.1 .04 12.2 (pink and red, all areas) lemon 29 1.10 .30 26.0 .06 .24 53.0 .08 10.6 (w/out peel) pineapple 49 .39 .43 7.0 .08 .10 15.4 .09 10.6 litchis 66 .83 .44 5.0 .07 .70 71.5 .10 14.0 carambola 33 .54 .35 4.0 .11 .37 21.2 .10 14.0 (starfruit) guava (common) 51 .82 .60 20.0 .23 1.12 183.5 .14 14.0 grapes 67 .63 .35 14.0 .04 .34 4.0 .11 3.9 (american type (slip skin), raw) strawberries 30 .61 .37 14.0 .13 .14 56.7 .06 17.7 raspberries 49 .91 .55 22.0 .46 .45 25.0 .06 26.0 blueberries 56 .67 .38 6.0 .11 1.00 13.0 .04 6.4 blackberries 52 .72 .39 32.0 .27 .71 21.0 .06 34.0 gooseberries 44 .88 .58 25.0 .12 .37 27.7 .08 6.0 currants 63 1.40 .41 55.0 .27 .10 181.0 .07 ? (european black) currants 56 1.40 .20 33.0 .23 .10 41.0 .07 8.0 (red and white) avocado 177 2.11 17.33 11.0 .42 1.34 7.9 .28 65.5 (California) dates 275 1.97 .45 32.0 .29 .10 .0 .19 12.6 (domestic, natural and dry) figs 74 .75 .30 35.0 .15 .89 2.0 .11 6.0 figs (dried) 255 3.05 1.17 144.0 .51 .00 .8 .22 7.5 raisins 300 3.22 .46 49.0 .27 .70 3.3 .25 3.3 (seedless) prunes 239 2.61 .52 51.0 .53 1.45 3.3 .26 3.7 (dried, uncooked) ----------------------------------------------------------------------------- remarks: * each entry is raw and without salt unless otherwise noted * saturated (sat), monounsaturated (mono), and polyunsaturated fatty acids do NOT add up to the total fat, but this is approximately right * for the Recommended Dietary Allowances (RDA) see http://www.nal.usda.gov/fnic/Dietary/rda.html * this table was composed using data from http://www.nal.usda.gov/fnic/foodcomp/ ----------------------------------------------------------------------------- Notes on selenium: [http://www.cspinet.org/nah/selen.html] ... Dietician Lori Matthys says that the selenium content of all foods used in the Grand Forks study was so variable that each lot of meat, dairy, flour, cereal, fruit, and vegetables had to be chemically analyzed to ensure that the volunteers got their assigned intakes. Selenium is highest in high-protein foods. Fish, shellfish, meat, poultry, eggs, breads, many cereals, sunflower seeds, and cashews are good sources-containing between 10 and 80 micrograms per 3.5 ounces. Beef and pork kidney contain more. A few Brazil nuts can provide more selenium than the amounts used in either study. One ounce of the nuts contains between 300 and 850 micrograms. But selenium can be quite toxic, so use with caution. The World Health Organization suggests a daily limit of 400 mcg. Other links: http://www.ul.cs.cmu.edu/books/selenium/sele001.htm -----------------------------------------------------------------------------