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.
60 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified | 396 | 11 | 6.42 | 74 | 7.00 | 12 | 1,245 | 64 | 109 | 597 | 12 | 0.00 | 0.00 | 250 |
| Babyfood, Multigrain whole grain cereal, dry fortified | 407 | 6.67 | 6.67 | 80 | 6.70 | 27 | 800 | 30 | 95 | 467 | 11 | 0.00 | 58 | 167 |
| Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | 386 | 7.50 | 4.90 | 78 | 0.50 | 0.12 | 15 | 48 | 112 | 184 | 1.84 | 0.00 | 2.40 | 24 |
| Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | 503 | 0.00 | 29 | 62 | 0.00 | 0.00 | 285 | 6.40 | 69 | 214 | 3.57 | 39 | 0.00 | 19 |
| Bagels, whole grain white | 255 | 9.30 | 0.00 | 55 | 4.70 | 9.30 | 93 | 4.19 | 41 | 176 | 1.62 | 0.00 | 0.00 | 140 |
| Beverages, coffee substitute, cereal grain beverage, powder | 360 | 6.01 | 2.52 | 78 | 23 | 4.63 | 58 | 4.60 | 244 | 2,443 | 0.51 | 0.00 | 0.00 | 52 |
| Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk | 65 | 3.30 | 3.30 | 5.60 | 0.10 | — | 119 | 0.11 | 16 | 172 | 0.38 | 28 | 0.90 | 5.00 |
| Beverages, coffee substitute, cereal grain beverage, prepared with water | 6.00 | 0.10 | 0.04 | 1.30 | 0.40 | 0.08 | 4.00 | 0.08 | 5.00 | 41 | 0.01 | 0.00 | 0.00 | 1.00 |
| Biscuits, mixed grain, refrigerated dough | 263 | 6.10 | 5.60 | 47 | — | — | 17 | 2.75 | 30 | 456 | 0.60 | 0.00 | 0.00 | 83 |
| Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | 309 | 7.25 | 9.34 | 49 | 4.90 | 9.81 | 60 | 0.76 | 31 | 123 | 0.58 | — | — | — |
| Bread, multi-grain (includes whole-grain) | 265 | 13 | 4.23 | 43 | 7.40 | 6.39 | 103 | 2.50 | 78 | 230 | 1.70 | 0.00 | 0.10 | 75 |
| Bread, multi-grain, toasted (includes whole-grain) | 288 | 15 | 4.60 | 47 | 8.10 | 6.94 | 111 | 2.72 | 85 | 250 | 1.85 | 0.00 | 0.10 | 70 |
| Buckwheat, whole grain | — | 11 | 3.04 | 71 | 4.05 | — | 14 | 2.44 | 203 | 415 | 2.24 | — | — | — |
| Cereals ready-to-eat, WEETABIX whole grain cereal | 371 | 11 | 2.86 | 82 | 11 | 5.71 | 57 | 13 | 92 | 429 | 1.72 | 0.00 | 0.00 | 46 |
| Corn flour, whole-grain, blue (harina de maiz morado) | 364 | 8.75 | 5.09 | 74 | 8.40 | — | 5.00 | 1.74 | 110 | 381 | 2.24 | — | — | — |
| Corn flour, whole-grain, white | 361 | 6.93 | 3.86 | 77 | 7.30 | 0.64 | 7.00 | 2.38 | 93 | 315 | 1.73 | 0.00 | 0.00 | 25 |
| Corn flour, whole-grain, yellow | 361 | 6.93 | 3.86 | 77 | 7.30 | 0.64 | 7.00 | 2.38 | 93 | 315 | 1.73 | 11 | 0.00 | 25 |
| Corn grain, white | 365 | 9.42 | 4.74 | 74 | — | — | 7.00 | 2.71 | 127 | 287 | 2.21 | 0.00 | 0.00 | — |
| Corn grain, yellow | 365 | 9.42 | 4.74 | 74 | 7.30 | 0.64 | 7.00 | 2.71 | 127 | 287 | 2.21 | 11 | 0.00 | 19 |
| Cornmeal, whole-grain, white | 362 | 8.12 | 3.59 | 77 | 7.30 | 0.64 | 6.00 | 3.45 | 127 | 287 | 1.82 | 0.00 | 0.00 | 25 |
| Cornmeal, whole-grain, yellow | 362 | 8.12 | 3.59 | 77 | 7.30 | 0.64 | 6.00 | 3.45 | 127 | 287 | 1.82 | 11 | 0.00 | 25 |
| Crackers, cheese, whole grain | 412 | 9.62 | 16 | 57 | 6.40 | 0.00 | 128 | 3.46 | 68 | 212 | 1.84 | 12 | 0.00 | 103 |
| Crackers, saltines, whole wheat (includes multi-grain) | 398 | 7.14 | 11 | 68 | 6.70 | 0.00 | 0.00 | 5.14 | 70 | 221 | 1.46 | 0.00 | 0.00 | 82 |
| Crackers, whole grain, sandwich-type, with peanut butter filling | 465 | 14 | 21 | 55 | 9.40 | 9.41 | 33 | 3.07 | 107 | 330 | 2.05 | 0.00 | 0.00 | 74 |
| Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | 456 | 11 | 16 | 67 | 7.50 | 0.80 | 246 | 2.68 | 149 | 339 | 2.50 | — | — | 35 |
| Einkorn, grain, dry, raw | — | 15 | 3.81 | 69 | 8.91 | — | 41 | 3.69 | 140 | 432 | 5.23 | — | — | — |
| English muffins, whole grain white | 245 | 7.02 | 1.75 | 50 | 3.50 | 1.75 | 140 | 2.53 | 33 | 130 | 0.97 | 0.00 | 0.00 | 70 |
| Flour, oat, whole grain | — | 13 | 6.31 | 70 | 11 | — | 43 | 4.00 | 125 | 373 | 2.75 | — | — | 35 |
| Flour, spelt, whole grain | — | 14 | 2.54 | 71 | 9.34 | — | 30 | 3.77 | 124 | 350 | 3.59 | — | — | 38 |
| Fonio, grain, dry, raw | — | 7.17 | 1.69 | 81 | 2.20 | — | 12 | 2.66 | 39 | 44 | 1.85 | — | — | — |
| Khorasan, grain, dry, raw | — | 15 | 2.80 | 72 | 11 | — | 24 | 3.87 | 130 | 451 | 4.46 | — | — | — |
| Millet, whole grain | — | 10 | 4.19 | 74 | 2.62 | — | 9.11 | 2.53 | 106 | 214 | 2.26 | — | — | — |
| Muffins, English, mixed-grain (includes granola) | 235 | 9.10 | 1.80 | 46 | 2.80 | 0.81 | 196 | 3.02 | 41 | 156 | 1.39 | 0.00 | 0.00 | 80 |
| Oats, whole grain, rolled, old fashioned | — | 13 | 5.89 | 69 | — | — | 46 | 4.34 | 126 | 350 | 2.74 | — | — | 32 |
| Oats, whole grain, steel cut | — | 13 | 5.80 | 70 | — | — | 51 | 3.80 | 129 | 376 | 2.84 | — | — | 30 |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | 156 | 5.67 | 1.48 | 31 | 4.50 | 0.65 | 11 | 1.58 | 41 | 71 | 1.02 | — | — | 38 |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | 361 | 13 | 2.55 | 73 | 11 | 2.20 | 25 | 3.41 | 94 | 318 | 2.20 | — | — | 114 |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | 159 | 5.82 | 1.50 | 32 | 4.60 | 0.85 | 12 | 1.65 | 45 | 77 | 1.12 | — | — | 20 |
| Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | 362 | 14 | 2.68 | 73 | 10 | 2.60 | 27 | 3.33 | 104 | 366 | 2.40 | — | — | 59 |
| Rice, brown, long grain, unenriched, raw | — | 7.25 | 3.31 | 77 | 3.02 | — | 8.06 | 1.24 | 115 | 250 | 1.85 | — | — | — |
| Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 123 | 2.74 | 0.97 | 26 | 1.60 | 0.24 | 3.00 | 0.56 | 39 | 86 | 0.71 | 0.00 | 0.00 | 9.00 |
| Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | 367 | 7.54 | 3.20 | 76 | 3.60 | 0.66 | 9.00 | 1.29 | 116 | 250 | 2.13 | 0.00 | 0.00 | 23 |
| Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | 112 | 2.32 | 0.83 | 24 | 1.80 | — | 10 | 0.53 | 44 | 79 | 0.62 | 0.00 | 0.00 | 4.00 |
| Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | 362 | 7.50 | 2.68 | 76 | 3.40 | — | 33 | 1.80 | 143 | 268 | 2.02 | 0.00 | 0.00 | 20 |
| Rice, white, long grain, unenriched, raw | — | 7.04 | 1.03 | 80 | 0.15 | — | 4.46 | 0.14 | 27 | 82 | 1.35 | — | — | — |
| Rice, white, long-grain, parboiled, enriched, cooked | 123 | 2.91 | 0.37 | 26 | 0.90 | 0.11 | 19 | 1.81 | 9.00 | 56 | 0.37 | 0.00 | 0.00 | 81 |
| Rice, white, long-grain, parboiled, enriched, dry | 374 | 7.51 | 1.03 | 81 | 1.80 | 0.33 | 71 | 3.33 | 27 | 174 | 1.02 | 0.00 | 0.00 | 257 |
| Rice, white, long-grain, parboiled, unenriched, cooked | 123 | 2.91 | 0.37 | 26 | 0.90 | 0.11 | 19 | 0.24 | 9.00 | 56 | 0.37 | — | 0.00 | 3.00 |
| Rice, white, long-grain, parboiled, unenriched, dry | 374 | 7.51 | 1.03 | 81 | 1.80 | 0.33 | 71 | 0.74 | 27 | 174 | 1.02 | — | 0.00 | 8.00 |
| Rice, white, long-grain, precooked or instant, enriched, dry | 380 | 7.82 | 0.94 | 82 | 1.90 | 0.05 | 22 | 6.30 | 14 | 27 | 1.43 | 0.00 | 0.00 | 275 |
| Rice, white, long-grain, precooked or instant, enriched, prepared | 124 | 2.18 | 0.50 | 27 | 0.60 | 0.00 | 8.00 | 1.77 | 5.00 | 9.00 | 0.49 | 0.00 | 0.00 | 70 |
| Rice, white, long-grain, regular, cooked, enriched, with salt | 130 | 2.69 | 0.28 | 28 | 0.40 | 0.05 | 10 | 1.20 | 12 | 35 | 0.49 | 0.00 | 0.00 | 58 |
| Rice, white, long-grain, regular, cooked, unenriched, with salt | 130 | 2.69 | 0.28 | 28 | 0.40 | 0.05 | 10 | 0.20 | 12 | 35 | 0.49 | 0.00 | 0.00 | 3.00 |
| Rice, white, long-grain, regular, enriched, cooked | 130 | 2.69 | 0.28 | 28 | 0.40 | 0.05 | 10 | 1.20 | 12 | 35 | 0.49 | 0.00 | 0.00 | 58 |
| Rice, white, long-grain, regular, raw, enriched | 365 | 7.13 | 0.66 | 80 | 1.30 | 0.12 | 28 | 4.31 | 25 | 115 | 1.09 | 0.00 | 0.00 | 231 |
| Rice, white, long-grain, regular, raw, unenriched | 365 | 7.13 | 0.66 | 80 | 1.30 | 0.12 | 28 | 0.80 | 25 | 115 | 1.09 | 0.00 | 0.00 | 8.00 |
| Rice, white, long-grain, regular, unenriched, cooked without salt | 130 | 2.69 | 0.28 | 28 | 0.40 | 0.05 | 10 | 0.20 | 12 | 35 | 0.49 | 0.00 | 0.00 | 3.00 |
| Rice, white, medium-grain, cooked, unenriched | 130 | 2.38 | 0.21 | 29 | — | — | 3.00 | 0.20 | 13 | 29 | 0.42 | 0.00 | 0.00 | 2.00 |
| Rice, white, medium-grain, enriched, cooked | 130 | 2.38 | 0.21 | 29 | 0.30 | — | 3.00 | 1.49 | 13 | 29 | 0.42 | 0.00 | 0.00 | 58 |
| Rice, white, medium-grain, raw, enriched | 360 | 6.61 | 0.58 | 79 | 1.40 | — | 9.00 | 4.36 | 35 | 86 | 1.16 | 0.00 | 0.00 | 231 |
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.