Food composition

8,203 foods, each analysed in a laboratory, and what 100 g of each contains. Preparation matters more than most people expect, so raw and cooked forms are listed separately rather than averaged. A blank is a nutrient that was not measured in that sample, not a zero.

Food Category

43 shown

Food	Energy kcal	Protein g	Fat g	Carbohydrate g	Fibre g	Sugars g	Calcium mg	Iron mg	Magnesium mg	Potassium mg	Zinc mg	Vitamin A µg RAE	Vitamin C mg	Folate µg
Broccoli, chinese, cooked	22	1.14	0.72	3.81	2.50	0.84	100	0.56	18	261	0.39	82	28	99
Broccoli, chinese, raw	26	1.20	0.76	4.67	2.60	0.88	105	0.59	19	274	0.41	86	30	104
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	12	1.56	0.16	1.78	1.00	0.83	93	1.04	11	371	0.17	212	26	41
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	12	1.56	0.16	1.78	1.00	0.83	93	1.04	11	371	0.17	212	26	41
Cabbage, chinese (pak-choi), raw	13	1.50	0.20	2.18	1.00	1.18	105	0.80	19	252	0.19	223	45	66
Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	14	1.50	0.17	2.41	1.70	—	32	0.30	10	225	0.18	48	16	53
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	14	1.50	0.17	2.41	1.70	—	32	0.30	10	225	0.18	48	16	53
Cabbage, chinese (pe-tsai), raw	16	1.20	0.20	3.23	1.20	1.41	77	0.31	13	238	0.23	16	27	79
Jujube, Chinese, fresh, dried	281	4.72	0.50	73	6.00	—	63	5.09	—	217	0.39	—	218	—
Noodles, chinese, cellophane or long rice (mung beans), dehydrated	351	0.16	0.06	86	0.50	0.00	25	2.17	3.00	10	0.41	0.00	0.00	2.00
Noodles, chinese, chow mein	471	11	21	64	6.70	0.00	0.00	6.43	19	103	0.81	0.00	0.00	125
Noodles, flat, crunchy, Chinese restaurant	521	10	32	52	1.90	0.25	21	1.76	21	89	0.63	0.00	0.00	17
Nuts, chestnuts, chinese, boiled and steamed	153	2.88	0.76	34	—	—	12	0.97	58	306	0.60	7.00	25	46
Nuts, chestnuts, chinese, dried	363	6.82	1.81	80	—	—	29	2.29	137	726	1.41	16	59	110
Nuts, chestnuts, chinese, raw	224	4.20	1.11	49	—	—	18	1.41	84	447	0.87	10	36	68
Nuts, chestnuts, chinese, roasted	239	4.48	1.19	52	—	—	19	1.50	90	477	0.93	0.00	38	72
Restaurant, Chinese, beef and vegetables	105	7.08	5.30	7.29	1.50	2.41	22	1.11	15	204	1.50	63	12	45
Restaurant, Chinese, chicken and vegetables	95	8.18	4.56	5.38	0.90	2.93	20	0.56	15	185	0.43	56	8.10	40
Restaurant, Chinese, chicken chow mein	85	6.76	2.80	8.29	1.00	1.74	21	0.67	11	124	0.32	19	2.00	—
Restaurant, Chinese, egg rolls, assorted	250	8.28	12	27	2.60	—	40	1.41	18	165	0.62	—	0.00	—
Restaurant, Chinese, fried rice, without meat	174	3.84	3.19	33	—	—	11	0.46	9.70	69	0.69	22	—	—
Restaurant, Chinese, fried rice, without meat	174	4.05	2.96	33	1.10	0.56	12	0.66	10	76	0.72	22	3.80	6.00
Restaurant, Chinese, general tso's chicken	295	13	16	24	0.90	12	12	1.16	18	201	1.30	11	1.60	11
Restaurant, Chinese, kung pao chicken	129	9.76	6.98	6.87	1.50	3.03	20	0.76	24	218	0.74	65	7.10	16
Restaurant, Chinese, lemon chicken	252	12	14	21	1.00	8.18	40	1.22	16	161	0.51	3.00	2.30	9.00
Restaurant, Chinese, orange chicken	262	14	13	22	0.80	14	14	0.94	20	209	1.13	75	0.90	10
Restaurant, Chinese, sesame chicken	293	14	14	27	0.70	16	12	1.09	22	204	0.91	83	1.00	8.00
Restaurant, Chinese, shrimp and vegetables	78	5.90	4.05	4.52	1.40	2.16	36	0.72	16	192	0.49	66	11	—
Restaurant, Chinese, sweet and sour chicken	250	10	13	24	1.00	11	45	2.12	15	158	0.42	18	2.40	11
Restaurant, Chinese, sweet and sour pork	260	8.88	14	26	1.00	—	46	3.07	13	152	1.07	29	2.30	—
Restaurant, Chinese, sweet and sour pork	260	8.88	14	26	1.00	—	46	3.07	13	152	1.07	29	2.30	—
Restaurant, Chinese, sweet and sour pork	270	8.91	16	23	1.00	10	46	3.07	13	152	1.07	29	2.30	—
Restaurant, Chinese, vegetable chow mein, without meat or noodles	43	1.34	1.68	5.74	1.20	2.63	25	0.42	9.00	136	0.19	13	7.20	40
Restaurant, Chinese, vegetable lo mein, without meat	121	4.77	2.35	20	1.30	2.63	21	1.07	14	105	0.36	9.00	1.70	28
Rice, white, steamed, Chinese restaurant	151	3.20	0.27	34	0.90	—	5.00	0.39	5.00	20	0.68	—	—	5.00
Soup, egg drop, Chinese restaurant	27	1.16	0.61	4.29	0.40	0.09	7.00	0.26	2.00	22	0.09	20	6.50	7.00
Soup, hot and sour, Chinese restaurant	39	2.58	1.21	4.35	0.50	0.42	19	0.64	9.00	55	0.22	9.00	0.00	8.00
Soup, wonton, Chinese restaurant	32	2.08	0.26	5.25	0.20	0.34	5.00	0.21	3.00	32	0.12	1.00	0.70	13
Waterchestnuts, chinese, (matai), raw	97	1.40	0.10	24	3.00	4.80	11	0.06	22	584	0.50	0.00	4.00	16
Waterchestnuts, chinese, canned, solids and liquids	50	0.88	0.06	12	2.50	2.46	4.00	0.87	5.00	118	0.38	0.00	1.30	6.00
Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt	11	0.40	0.20	2.45	1.00	1.18	18	0.38	10	5.00	0.59	0.00	11	4.00
Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt	14	0.40	0.20	3.04	1.00	1.18	18	0.38	10	5.00	0.59	0.00	11	4.00
Waxgourd, (chinese preserving melon), raw	13	0.40	0.20	3.00	2.90	—	19	0.40	10	6.00	0.61	0.00	13	5.00

Source: USDA FoodData Central, the SR Legacy and Foundation sets — foods analysed in a laboratory. The two million branded supermarket products in the same database are deliberately excluded, because those figures are manufacturer declarations rather than measurements, and the two are indistinguishable once they are in the same table. No food here is attributed to a plant species: the food name is the identity, and matching a food description to a botanical name proved wrong often enough to be misleading.

Crop	Sow	Days	pH	Temp °C	Yield
Angelica	Sep–Oct	2 yr	6.0–7.0	10–22	8–12 t
Pyrethrum	Sep–Oct	2–3 yr	5.5–7.0	10–22	0.8–1.5 t
Tagasaste	Sep–Oct	2–4 yr	5.5–7.5	5–28	10–18 t green
Oil Palm	Jun–Sep (planting)	3–4 yr to bear	5.0–7.0	24–32	20–25 t FFB
Pepino	Sep–Oct	4–6 mo	6.0–7.0	15–25	25–40 t
Asafoetida (Hing)	Sep–Oct	4–5 yr	6.5–7.5	10–25	0.05–0.1 t
Litchi	Jun–Sep (planting)	5–7 yr to bear	5.5–7.0	20–35	8–12 t
Alstroemeria	Sep–Oct	10–12 mo	6.0–6.8	13–22	100–150 stems/m²
Anthurium	Year-round	12–18 mo to bear	5.5–6.5	18–28	6–8 blooms/plant
Paddy Straw Mushroom	Jun–Sep	12–18	6.5–7.5	28–35	100–150 kg/t
Orchid	Year-round	18–24 mo to bear	5.5–6.5	20–30	4–6 spikes/plant
Oyster Mushroom	Any	25–35	5.5–6.5	20–30	500–700 kg/t
Amaranth (Leafy)	Feb–Sep	30–45	6.0–7.5	22–32	10–15 t
Arugula	Sep–Nov	30–45	6.0–7.0	10–22	8–12 t

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