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.
9 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Fish, croaker, Atlantic, cooked, breaded and fried | 221 | 18 | 13 | 7.54 | 0.40 | — | 32 | 0.86 | 42 | 340 | 0.52 | 23 | 0.00 | 34 |
| Fish, croaker, Atlantic, raw | 104 | 18 | 3.17 | 0.00 | 0.00 | 0.00 | 15 | 0.37 | 40 | 345 | 0.42 | 12 | 0.00 | 15 |
| Lamb, New Zealand, imported, brains, cooked, soaked and fried | 154 | 14 | 11 | 0.00 | 0.00 | 0.00 | 6.00 | 1.21 | 15 | 258 | 1.33 | 2.00 | 0.00 | — |
| Lamb, New Zealand, imported, heart, cooked, soaked and simmered | 161 | 26 | 6.21 | 0.00 | 0.00 | 0.00 | 5.00 | 4.94 | 22 | 187 | 2.66 | 4.00 | 0.00 | — |
| Lamb, New Zealand, imported, kidney, cooked, soaked and fried | 112 | 20 | 3.56 | 0.18 | 0.00 | 0.00 | 9.00 | 15 | 19 | 271 | 2.36 | 85 | 0.00 | — |
| Lamb, New Zealand, imported, liver, cooked, soaked and fried | 168 | 26 | 6.56 | 1.48 | 0.00 | 0.00 | 5.00 | 5.40 | 21 | 287 | 5.10 | 19,872 | 0.00 | — |
| Lamb, New Zealand, imported, sweetbread, cooked, soaked and simmered | 144 | 21 | 6.61 | 0.00 | 0.00 | 0.00 | 6.00 | 1.06 | 25 | 354 | 1.93 | 8.00 | 0.00 | — |
| Lamb, New Zealand, imported, testes, cooked, soaked and fried | 125 | 21 | 4.56 | 0.00 | 0.00 | 0.00 | 8.00 | 1.69 | 16 | 265 | 2.12 | 22 | 0.00 | — |
| Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered | 272 | 18 | 22 | 0.86 | 0.00 | 0.00 | 6.00 | 1.74 | 15 | 132 | 2.07 | 1.00 | 0.00 | — |
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.