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.
44 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Avocado, Hass, peeled, raw | — | 1.81 | 20 | 8.32 | — | — | 14 | 0.61 | 33 | 576 | 0.46 | — | 0.00 | 129 |
| Avocados, raw, all commercial varieties | 160 | 2.00 | 15 | 8.53 | 6.70 | 0.66 | 12 | 0.55 | 29 | 485 | 0.64 | 7.00 | 10 | 81 |
| Avocados, raw, California | 167 | 1.96 | 15 | 8.64 | 6.80 | 0.30 | 13 | 0.61 | 29 | 507 | 0.68 | 7.00 | 8.80 | 89 |
| Avocados, raw, Florida | 120 | 2.23 | 10 | 7.82 | 5.60 | 2.42 | 10 | 0.17 | 24 | 351 | 0.40 | 7.00 | 17 | 35 |
| Babyfood, banana no tapioca, strained | 91 | 1.00 | 0.20 | 21 | 1.60 | 11 | 4.00 | 0.30 | 26 | 290 | 0.05 | 0.00 | 22 | 17 |
| Babyfood, fruit dessert, mango with tapioca | 70 | 0.30 | 0.20 | 19 | 1.10 | 13 | 8.00 | 0.20 | 6.00 | 66 | 0.03 | 23 | 16 | 8.00 |
| Babyfood, fruit, apricot with tapioca, junior | 63 | 0.30 | 0.00 | 17 | 1.50 | 1.40 | 8.00 | 0.27 | 4.00 | 125 | 0.04 | 36 | 18 | 2.00 |
| Babyfood, fruit, apricot with tapioca, strained | 60 | 0.30 | 0.00 | 16 | 1.50 | 1.41 | 9.00 | 0.30 | 4.00 | 121 | 0.05 | 36 | 22 | 2.00 |
| Babyfood, fruit, bananas and pineapple with tapioca, junior | 68 | 0.20 | 0.10 | 18 | 1.60 | 8.41 | 7.00 | 0.13 | 6.00 | 78 | 0.03 | 2.00 | 21 | 6.00 |
| Babyfood, fruit, bananas and pineapple with tapioca, strained | 65 | 0.20 | 0.00 | 18 | 1.60 | 11 | 7.00 | 0.23 | 6.00 | 68 | 0.04 | 3.00 | 19 | 18 |
| Babyfood, fruit, bananas with tapioca, junior | 67 | 0.40 | 0.20 | 18 | 1.60 | 7.10 | 8.00 | 0.30 | 12 | 108 | 0.07 | 2.00 | 26 | 6.00 |
| Babyfood, fruit, bananas with tapioca, strained | 56 | 0.40 | 0.10 | 15 | 1.60 | 0.38 | 5.00 | 0.20 | 10 | 88 | 0.06 | 2.00 | 17 | 6.00 |
| Babyfood, fruit, guava and papaya with tapioca, strained | 63 | 0.20 | 0.10 | 17 | — | — | 7.00 | 0.20 | 5.00 | 74 | 0.06 | 9.00 | 81 | 2.00 |
| Babyfood, fruit, papaya and applesauce with tapioca, strained | 70 | 0.20 | 0.10 | 19 | 1.40 | — | 7.00 | 0.44 | 5.00 | 79 | 0.03 | 4.00 | 113 | 2.00 |
| Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | 74 | 0.10 | 0.00 | 21 | 1.20 | 14 | 6.00 | 0.22 | 4.00 | 83 | 0.08 | 5.00 | 0.80 | 1.00 |
| Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | 71 | 0.10 | 0.00 | 20 | 1.20 | 13 | 6.00 | 0.20 | 4.00 | 85 | 0.08 | 7.00 | 1.10 | 2.00 |
| Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior | 70 | 0.60 | 0.10 | 19 | 2.70 | 11 | 15 | 0.33 | 10 | 162 | 0.10 | 10 | 0.80 | 1.00 |
| Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained | 69 | 0.60 | 0.10 | 19 | 2.70 | 11 | 15 | 0.35 | 10 | 177 | 0.09 | 23 | 0.80 | 0.00 |
| Beans, Dry, Carioca (0% moisture) | — | 25 | 1.44 | — | 4.50 | — | 194 | 5.87 | 179 | 1,390 | 3.36 | — | — | — |
| Beans, Dry, Carioca (0% moisture) | — | 25 | 1.44 | — | 4.50 | — | 194 | 5.87 | 179 | 1,390 | 3.36 | — | — | — |
| Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink | 32 | 0.00 | 0.05 | 7.84 | 0.00 | 6.11 | 1.00 | 0.09 | 0.00 | 18 | 0.01 | 0.00 | 0.00 | 0.00 |
| Beverages, The COCA-COLA company, DASANI, water, bottled, non-carbonated | 0.00 | 0.00 | 0.00 | 0.00 | — | — | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | — | — | — |
| Beverages, The COCA-COLA company, Glaceau Vitamin Water, Revive Fruit Punch, fortified | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 148 | 0.00 | 0.00 | 10 | 0.00 |
| Beverages, The COCA-COLA company, Hi-C Flashin' Fruit Punch | 45 | 0.00 | 0.00 | 13 | 0.00 | 13 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 30 | 0.00 |
| Beverages, The COCA-COLA company, Minute Maid, Lemonade | 46 | 0.00 | 0.00 | 12 | 0.00 | 12 | 2.00 | 0.00 | 2.00 | 10 | 0.01 | 0.00 | 3.10 | 1.00 |
| Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 | 44 | 0.00 | 0.00 | 11 | 0.00 | 11 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Beverages, THE COCA-COLA COMPANY, NOS Zero, energy drink, sugar-free with guarana, fortified with vitamins B6 and B12 | 4.00 | 0.00 | 0.00 | 1.03 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | 248 | 4.31 | 5.24 | 46 | 4.30 | 3.53 | 138 | 2.63 | 12 | 75 | 0.48 | 0.00 | 0.00 | 36 |
| Bread, gluten-free, white, made with tapioca starch and brown rice flour | 298 | 5.40 | 8.02 | 51 | 5.50 | 11 | 59 | 0.53 | 25 | 107 | 0.51 | — | — | 19 |
| 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 | — | — | — |
| Focaccia, Italian flatbread, plain | 249 | 8.77 | 7.89 | 36 | 1.80 | 1.75 | 35 | 3.16 | 20 | 114 | 1.33 | 0.00 | 0.00 | 138 |
| Oil, avocado | 884 | 0.00 | 100 | 0.00 | 0.00 | — | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Puddings, tapioca, dry mix | 369 | 0.10 | 0.10 | 94 | 0.20 | 65 | 4.00 | 0.12 | 2.00 | 5.00 | 0.08 | 0.00 | 0.00 | 0.00 |
| Puddings, tapioca, dry mix, prepared with 2% milk | 105 | 2.88 | 1.67 | 20 | 0.00 | — | 105 | 0.06 | 12 | 133 | 0.35 | 47 | 0.70 | 4.00 |
| Puddings, tapioca, dry mix, prepared with whole milk | 115 | 2.84 | 2.89 | 19 | 0.00 | — | 103 | 0.06 | 12 | 131 | 0.34 | 25 | 0.70 | 4.00 |
| Puddings, tapioca, dry mix, with no added salt | 369 | 0.10 | 0.10 | 94 | 0.20 | — | 4.00 | 0.12 | 2.00 | 5.00 | 0.08 | 0.00 | 0.00 | 0.00 |
| Puddings, tapioca, ready-to-eat | 130 | 1.95 | 3.88 | 22 | 0.00 | 15 | 71 | 0.11 | 6.00 | 92 | 0.22 | 0.00 | 0.30 | 3.00 |
| Puddings, tapioca, ready-to-eat, fat free | 94 | 1.44 | 0.35 | 21 | 0.00 | 14 | 52 | 0.11 | 5.00 | 70 | 0.17 | 0.00 | 0.30 | 2.00 |
| Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | 310 | 7.99 | 6.40 | 55 | 3.60 | 9.53 | 82 | 0.78 | 44 | 161 | 0.70 | — | — | — |
| Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | 257 | 5.65 | 8.20 | 40 | 2.90 | 2.98 | 41 | 0.89 | 42 | 165 | 0.77 | — | — | 31 |
| Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | 329 | 12 | 12 | 44 | 11 | 4.20 | 118 | 1.64 | 96 | 273 | 1.35 | — | — | — |
| Tapioca, pearl, dry | 358 | 0.19 | 0.02 | 89 | 0.90 | 3.35 | 20 | 1.58 | 1.00 | 11 | 0.12 | 0.00 | 0.00 | 4.00 |
| Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | 361 | 7.90 | 1.07 | 80 | 19 | 0.43 | 27 | 1.47 | 86 | 553 | 6.33 | — | — | 5.00 |
| Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | 34 | 0.69 | 0.35 | 7.06 | 2.30 | 0.00 | 23 | 1.21 | 3.00 | 187 | 0.30 | — | — | 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.