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

45 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
Fast Foods, crispy chicken filet sandwich, with lettuce and mayonnaise	276	11	14	27	1.40	3.40	72	1.71	20	179	0.62	5.00	0.30	29
Fast foods, crispy chicken in tortilla, with lettuce, cheese, and ranch sauce	275	11	15	23	1.30	2.48	88	1.47	19	173	0.72	24	0.30	36
Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise	257	15	12	23	1.20	4.99	92	1.32	31	256	1.17	32	3.80	30
Fast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread	182	17	4.57	17	0.90	3.08	62	1.58	23	197	0.75	11	2.40	39
Fast foods, grilled chicken in tortilla, with lettuce, cheese, and ranch sauce	222	14	10	18	0.90	1.53	93	1.45	20	192	0.77	29	0.40	45
Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise	220	17	8.05	20	1.20	4.68	95	1.37	32	226	1.34	35	4.40	31
Fast foods, submarine sandwich, bacon, lettuce, and tomato on white bread	205	10	6.41	27	1.60	3.61	210	2.14	22	186	0.96	3.00	1.30	89
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato	213	11	10	20	1.20	3.18	171	1.81	20	282	1.05	22	7.50	66
Fast foods, submarine sandwich, ham on white bread with lettuce and tomato	151	9.12	2.53	23	1.30	3.54	169	1.78	20	367	0.88	2.00	0.90	72
Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato	157	11	3.15	21	1.20	2.99	154	1.72	22	198	0.66	5.00	1.20	68
Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato	156	12	2.73	20	0.70	3.00	164	2.09	20	188	1.50	6.00	0.00	67
Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato	183	12	5.34	21	1.20	3.41	183	2.02	22	183	1.98	12	0.60	63
Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce	155	11	2.37	23	1.20	6.06	142	1.52	23	285	0.64	3.00	1.10	58
Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato	218	12	12	16	0.70	1.93	136	1.57	22	177	0.67	11	0.00	51
Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato	147	9.12	2.31	22	1.30	3.09	169	1.84	23	253	0.66	2.00	1.20	66
Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato	146	11	2.42	20	1.40	3.19	153	1.93	22	265	1.18	2.00	0.80	65
Fast foods, taco with beef, cheese and lettuce, hard shell	226	8.86	13	20	3.90	0.90	89	1.19	32	209	1.75	20	0.40	19
Fast foods, taco with beef, cheese and lettuce, soft	206	9.25	9.75	20	2.90	1.57	123	1.67	19	161	1.37	19	0.10	63
Fast foods, taco with chicken, lettuce and cheese, soft	189	13	6.35	20	1.20	1.30	122	1.59	24	217	0.76	25	0.20	53
Lettuce, butterhead (includes boston and bibb types), raw	13	1.35	0.22	2.23	1.10	0.94	35	1.24	13	238	0.20	166	3.70	73
Lettuce, cos or romaine, raw	17	1.24	0.26	3.24	1.80	—	35	0.95	14	253	0.25	436	4.60	50
Lettuce, cos or romaine, raw	17	1.23	0.30	3.29	2.10	1.19	33	0.97	14	247	0.23	436	4.00	136
Lettuce, cos or romaine, raw	17	1.24	0.26	3.24	1.80	—	35	0.95	14	253	0.25	436	4.60	50
Lettuce, green leaf, raw	15	1.36	0.15	2.87	1.30	0.78	36	0.86	13	194	0.18	370	9.20	38
Lettuce, iceberg (includes crisphead types), raw	14	0.90	0.14	2.97	1.20	1.97	18	0.41	7.00	141	0.15	25	2.80	29
Lettuce, iceberg, raw	—	0.74	0.07	3.37	—	—	14	0.03	6.31	139	0.17	—	—	—
Lettuce, leaf, green, raw	—	1.09	0.16	4.07	—	—	40	0.32	13	277	0.31	—	15	—
Lettuce, leaf, red, raw	—	0.88	0.11	3.26	—	—	43	0.40	12	321	0.30	—	9.34	—
Lettuce, red leaf, raw	13	1.33	0.22	2.26	0.90	0.48	33	1.20	12	187	0.20	375	3.70	36
Lettuce, romaine, green, raw	—	0.98	0.07	4.06	—	—	28	0.27	12	260	0.25	—	—	—
ON THE BORDER, soft taco with ground beef, cheese and lettuce	229	13	11	19	1.80	1.84	123	1.94	30	274	1.97	4.00	—	40
Restaurant, Mexican, soft taco with ground beef, cheese and lettuce	219	13	11	18	1.50	2.39	116	1.85	27	244	2.15	49	—	38
SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato	205	10	6.41	27	1.60	3.61	210	2.14	22	186	0.96	3.00	1.30	89
SUBWAY, black forest ham sub on white bread with lettuce and tomato	151	9.12	2.53	23	1.30	3.54	169	1.78	20	367	0.88	2.00	0.90	72
SUBWAY, cold cut sub on white bread with lettuce and tomato	214	11	10	20	1.20	3.18	171	1.81	20	282	1.05	22	7.50	66
SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato	157	11	3.15	21	1.20	2.99	154	1.72	22	198	0.66	5.00	1.20	68
SUBWAY, roast beef sub on white bread with lettuce and tomato	155	12	2.73	20	0.70	3.00	164	2.09	20	188	1.50	6.00	0.00	67
SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato	183	12	5.34	21	1.20	3.41	183	2.02	22	183	1.98	12	0.60	63
SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato	146	11	2.42	20	1.40	3.19	153	1.93	22	265	1.18	2.00	0.80	65
SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce	155	11	2.37	23	1.20	6.06	142	1.52	23	285	0.64	3.00	1.10	58
SUBWAY, tuna sub on white bread with lettuce and tomato	221	12	12	16	0.70	1.93	136	1.57	22	177	0.67	11	0.00	51
SUBWAY, turkey breast sub on white bread with lettuce and tomato	147	9.12	2.31	22	1.30	3.09	169	1.84	23	253	0.66	2.00	1.20	66
TACO BELL, Original Taco with beef, cheese and lettuce	229	8.86	13	20	3.90	0.90	89	1.19	32	209	1.75	4.00	0.40	19
TACO BELL, Soft Taco with beef, cheese and lettuce	206	9.25	9.75	20	2.90	1.57	123	1.67	19	161	1.37	4.00	0.10	52
TACO BELL, Soft Taco with chicken, cheese and lettuce	189	13	6.35	20	1.20	1.30	122	1.59	24	217	0.76	1.00	0.20	48

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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