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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Amaranth leaves, cooked, boiled, drained, with salt | 21 | 2.11 | 0.18 | 4.11 | — | — | 209 | 2.26 | 55 | 641 | 0.88 | 139 | 41 | 57 |
| Amaranth leaves, cooked, boiled, drained, without salt | 21 | 2.11 | 0.18 | 4.11 | — | — | 209 | 2.26 | 55 | 641 | 0.88 | 139 | 41 | 57 |
| Applesauce, canned, sweetened, with salt | 76 | 0.18 | 0.18 | 20 | 1.20 | — | 4.00 | 0.35 | 3.00 | 61 | 0.04 | 1.00 | 1.70 | 1.00 |
| Applesauce, canned, sweetened, without salt | 68 | 0.16 | 0.17 | 17 | 1.20 | 15 | 3.00 | 0.12 | 3.00 | 75 | 0.03 | 0.00 | 1.70 | 1.00 |
| Arrowhead, cooked, boiled, drained, with salt | 78 | 4.49 | 0.10 | 16 | — | — | 7.00 | 1.21 | 49 | 881 | 0.22 | 0.00 | 0.30 | 9.00 |
| Arrowhead, cooked, boiled, drained, without salt | 78 | 4.49 | 0.10 | 16 | — | — | 7.00 | 1.21 | 49 | 881 | 0.22 | 0.00 | 0.30 | 9.00 |
| Artichokes, (globe or french), cooked, boiled, drained, with salt | 51 | 2.89 | 0.34 | 11 | 5.70 | 0.99 | 21 | 0.61 | 42 | 286 | 0.40 | 1.00 | 7.40 | 89 |
| Artichokes, (globe or french), cooked, boiled, drained, without salt | 53 | 2.89 | 0.34 | 12 | 5.70 | 0.99 | 21 | 0.61 | 42 | 286 | 0.40 | 1.00 | 7.40 | 89 |
| Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | 45 | 3.11 | 0.50 | 9.18 | 4.60 | 0.84 | 21 | 0.56 | 31 | 264 | 0.36 | 1.00 | 5.00 | 119 |
| Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | 45 | 3.11 | 0.50 | 9.18 | 4.60 | 0.84 | 21 | 0.56 | 31 | 264 | 0.36 | 1.00 | 5.00 | 119 |
| Asparagus, canned, no salt added, solids and liquids | 15 | 1.80 | 0.18 | 2.48 | 1.00 | 1.00 | 15 | 0.60 | 9.00 | 172 | 0.47 | 39 | 17 | 85 |
| Asparagus, cooked, boiled, drained, with salt | 22 | 2.40 | 0.22 | 4.11 | 2.00 | 1.30 | 23 | 0.91 | 14 | 224 | 0.60 | 50 | 7.70 | 149 |
| Asparagus, frozen, cooked, boiled, drained, with salt | 18 | 2.95 | 0.42 | 1.92 | 1.60 | 0.32 | 18 | 0.56 | 10 | 172 | 0.41 | 40 | 24 | 135 |
| Asparagus, frozen, cooked, boiled, drained, without salt | 18 | 2.95 | 0.42 | 1.92 | 1.60 | 0.32 | 18 | 0.56 | 10 | 172 | 0.41 | 40 | 24 | 135 |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | 32 | 3.60 | 0.20 | 6.16 | 1.90 | 1.04 | 42 | 1.02 | 94 | 602 | 0.30 | 121 | 56 | 88 |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | 34 | 3.60 | 0.20 | 6.68 | 1.90 | 1.04 | 42 | 1.02 | 94 | 602 | 0.30 | 121 | 56 | 88 |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | 19 | 0.84 | 0.18 | 4.32 | 2.00 | 1.95 | 9.00 | 0.38 | 16 | 319 | 0.77 | 6.00 | 33 | 51 |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | 19 | 0.84 | 0.18 | 4.32 | 2.00 | 1.95 | 9.00 | 0.38 | 16 | 319 | 0.77 | 6.00 | 33 | 51 |
| Bamboo shoots, cooked, boiled, drained, with salt | 11 | 1.53 | 0.22 | 1.52 | 1.00 | — | 12 | 0.24 | 3.00 | 533 | 0.47 | 0.00 | 0.00 | 2.00 |
| Bamboo shoots, cooked, boiled, drained, without salt | 12 | 1.53 | 0.22 | 1.92 | 1.00 | — | 12 | 0.24 | 3.00 | 533 | 0.47 | 0.00 | 0.00 | 2.00 |
| BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | 155 | 6.89 | 11 | 6.96 | 1.00 | 0.28 | 51 | 0.98 | 17 | 142 | 0.73 | — | — | 13 |
| Beans, adzuki, mature seed, cooked, boiled, with salt | 128 | 7.52 | 0.10 | 25 | 7.30 | — | 28 | 2.00 | 52 | 532 | 1.77 | 0.00 | 0.00 | 121 |
| Beans, adzuki, mature seeds, cooked, boiled, without salt | 128 | 7.52 | 0.10 | 25 | 7.30 | — | 28 | 2.00 | 52 | 532 | 1.77 | 0.00 | 0.00 | 121 |
| Beans, baked, canned, no salt added | 105 | 4.80 | 0.40 | 20 | 5.50 | 7.78 | 50 | 0.29 | 32 | 296 | 1.40 | 5.00 | 3.10 | 24 |
| Beans, black turtle, mature seeds, cooked, boiled, with salt | 130 | 8.18 | 0.35 | 24 | 8.30 | 0.32 | 55 | 2.85 | 49 | 433 | 0.76 | 0.00 | 0.00 | 86 |
| Beans, black turtle, mature seeds, cooked, boiled, without salt | 130 | 8.18 | 0.35 | 24 | 8.30 | 0.32 | 55 | 2.85 | 49 | 433 | 0.76 | 0.00 | 0.00 | 86 |
| Beans, black, mature seeds, cooked, boiled, with salt | 132 | 8.86 | 0.54 | 24 | 8.70 | 0.32 | 27 | 2.10 | 70 | 355 | 1.12 | 0.00 | 0.00 | 149 |
| Beans, black, mature seeds, cooked, boiled, without salt | 132 | 8.86 | 0.54 | 24 | 8.70 | 0.32 | 27 | 2.10 | 70 | 355 | 1.12 | 0.00 | 0.00 | 149 |
| Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | 136 | 9.34 | 0.46 | 24 | 8.60 | — | 50 | 2.09 | 50 | 387 | 1.14 | — | 0.00 | 207 |
| Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | 136 | 9.34 | 0.46 | 24 | 8.60 | — | 50 | 2.09 | 50 | 387 | 1.14 | — | 0.00 | 207 |
| Beans, french, mature seeds, cooked, boiled, with salt | 129 | 7.05 | 0.76 | 24 | 9.40 | — | 63 | 1.08 | 56 | 370 | 0.64 | 0.00 | 1.20 | 75 |
| Beans, french, mature seeds, cooked, boiled, without salt | 129 | 7.05 | 0.76 | 24 | 9.40 | — | 63 | 1.08 | 56 | 370 | 0.64 | 0.00 | 1.20 | 75 |
| Beans, great northern, mature seeds, cooked, boiled, with salt | 118 | 8.33 | 0.45 | 21 | 7.00 | — | 68 | 2.13 | 50 | 391 | 0.88 | 0.00 | 1.30 | 102 |
| Beans, great northern, mature seeds, cooked, boiled, without salt | 118 | 8.33 | 0.45 | 21 | 7.00 | — | 68 | 2.13 | 50 | 391 | 0.88 | 0.00 | 1.30 | 102 |
| Beans, kidney, all types, mature seeds, cooked, boiled, with salt | 127 | 8.67 | 0.50 | 23 | 6.40 | 0.32 | 28 | 2.94 | 45 | 403 | 1.07 | 0.00 | 1.20 | 130 |
| Beans, kidney, all types, mature seeds, cooked, boiled, without salt | 127 | 8.67 | 0.50 | 23 | 6.40 | 0.32 | 35 | 2.22 | 42 | 405 | 1.00 | 0.00 | 1.20 | 130 |
| Beans, kidney, california red, mature seeds, cooked, boiled, with salt | 124 | 9.13 | 0.09 | 22 | 9.30 | — | 66 | 2.98 | 48 | 419 | 0.86 | 0.00 | 1.20 | 74 |
| Beans, kidney, california red, mature seeds, cooked, boiled, without salt | 124 | 9.13 | 0.09 | 22 | 9.30 | — | 66 | 2.98 | 48 | 419 | 0.86 | 0.00 | 1.20 | 74 |
| Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | 33 | 4.83 | 0.58 | 4.72 | — | — | 19 | 0.89 | 23 | 194 | 0.44 | 0.00 | 36 | 47 |
| Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | 33 | 4.83 | 0.58 | 4.72 | — | — | 19 | 0.89 | 23 | 194 | 0.44 | 0.00 | 36 | 47 |
| Beans, kidney, red, mature seeds, cooked, boiled, with salt | 127 | 8.67 | 0.50 | 23 | 7.40 | 0.32 | 28 | 2.94 | 45 | 403 | 1.07 | 0.00 | 1.20 | 130 |
| Beans, kidney, red, mature seeds, cooked, boiled, without salt | 127 | 8.67 | 0.50 | 23 | 7.40 | 0.32 | 28 | 2.94 | 45 | 403 | 1.07 | 0.00 | 1.20 | 130 |
| Beans, kidney, royal red, mature seeds, cooked, boiled with salt | 123 | 9.49 | 0.17 | 22 | 9.30 | — | 44 | 2.77 | 42 | 378 | 0.90 | 0.00 | 1.20 | 74 |
| Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | 123 | 9.49 | 0.17 | 22 | 9.30 | — | 44 | 2.77 | 42 | 378 | 0.90 | 0.00 | 1.20 | 74 |
| Beans, navy, mature seeds, cooked, boiled, with salt | 140 | 8.23 | 0.62 | 26 | 11 | 0.37 | 69 | 2.36 | 53 | 389 | 1.03 | 0.00 | 0.90 | 140 |
| Beans, navy, mature seeds, cooked, boiled, without salt | 140 | 8.23 | 0.62 | 26 | 11 | 0.37 | 69 | 2.36 | 53 | 389 | 1.03 | 0.00 | 0.90 | 140 |
| Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | 78 | 7.07 | 0.81 | 15 | — | — | 16 | 2.11 | 111 | 317 | 0.97 | 0.00 | 17 | 106 |
| Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | 78 | 7.07 | 0.81 | 15 | — | — | 16 | 2.11 | 111 | 317 | 0.97 | 0.00 | 17 | 106 |
| Beans, pink, mature seeds, cooked, boiled, with salt | 149 | 9.06 | 0.49 | 28 | 5.30 | 0.36 | 52 | 2.30 | 65 | 508 | 0.96 | 0.00 | 0.00 | 168 |
| Beans, pink, mature seeds, cooked, boiled, without salt | 149 | 9.06 | 0.49 | 28 | 5.30 | 0.36 | 52 | 2.30 | 65 | 508 | 0.96 | 0.00 | 0.00 | 168 |
| Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | 162 | 9.31 | 0.48 | 31 | 5.40 | — | 52 | 2.71 | 54 | 646 | 0.69 | — | 0.70 | 34 |
| Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | 162 | 9.31 | 0.48 | 31 | 5.40 | — | 52 | 2.71 | 54 | 646 | 0.69 | — | 0.70 | 34 |
| Beans, pinto, mature seeds, cooked, boiled, with salt | 143 | 9.01 | 0.65 | 26 | 9.00 | 0.34 | 46 | 2.09 | 50 | 436 | 0.98 | 0.00 | 0.80 | 172 |
| Beans, pinto, mature seeds, cooked, boiled, without salt | 143 | 9.01 | 0.65 | 26 | 9.00 | 0.34 | 46 | 2.09 | 50 | 436 | 0.98 | 0.00 | 0.80 | 172 |
| Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | 20 | 1.86 | 0.32 | 3.50 | — | — | 15 | 0.66 | 18 | 98 | 0.17 | 0.00 | 6.10 | 29 |
| Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | 22 | 1.86 | 0.32 | 4.10 | — | — | 15 | 0.66 | 18 | 98 | 0.17 | 0.00 | 6.10 | 29 |
| Beans, small white, mature seeds, cooked, boiled, with salt | 142 | 8.97 | 0.64 | 26 | 10 | — | 73 | 2.84 | 68 | 463 | 1.09 | 0.00 | 0.00 | 137 |
| Beans, small white, mature seeds, cooked, boiled, without salt | 142 | 8.97 | 0.64 | 26 | 10 | — | 73 | 2.84 | 68 | 463 | 1.09 | 0.00 | 0.00 | 137 |
| Beans, snap, green, canned, no salt added, drained solids | 22 | 1.12 | 0.46 | 4.32 | 1.90 | 0.78 | 38 | 1.06 | 13 | 96 | 0.20 | 18 | 2.80 | 28 |
| Beans, snap, green, canned, no salt added, solids and liquids | 15 | 0.80 | 0.10 | 3.50 | 1.50 | — | 24 | 0.90 | 13 | 92 | 0.20 | 16 | 3.40 | 18 |
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.