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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Apricots, dried, sulfured, stewed, with added sugar | 113 | 1.17 | 0.15 | 29 | 4.10 | — | 15 | 1.52 | 15 | 443 | 0.24 | 107 | 1.40 | 0.00 |
| Apricots, dried, sulfured, stewed, without added sugar | 85 | 1.20 | 0.18 | 22 | 2.60 | 20 | 19 | 0.94 | 11 | 411 | 0.14 | 64 | 0.30 | 3.00 |
| Archway Home Style Cookies, Sugar Free Oatmeal | 442 | 5.54 | 21 | 67 | 1.90 | 1.26 | 20 | 1.96 | — | 87 | — | — | 0.00 | 58 |
| Babyfood, grape juice, no sugar, canned | 62 | 0.00 | 0.00 | 15 | 0.00 | 15 | 12 | 0.30 | 10 | 90 | 0.05 | 4.00 | 34 | 4.00 |
| Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | — | 7.80 | 1.26 | 21 | — | — | 57 | 1.44 | 29 | 227 | 0.56 | — | — | — |
| Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | — | 7.31 | 1.30 | 21 | — | — | 60 | 1.31 | 25 | 209 | 0.53 | — | — | — |
| Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | 358 | 36 | 5.10 | 41 | 2.00 | 39 | 500 | 2.30 | 410 | 1,705 | 15 | 2,686 | 138 | 500 |
| Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners | 20 | 0.00 | 0.00 | 5.16 | 0.00 | 5.16 | 2.00 | 0.02 | 0.00 | 3.00 | 0.01 | 0.00 | 0.00 | 0.00 |
| Beverages, chocolate powder, no sugar added | 350 | 9.09 | 4.50 | 68 | 9.10 | 27 | 909 | 3.27 | 410 | 1,705 | 14 | 0.00 | 55 | 7.00 |
| Beverages, Cocoa mix, no sugar added, powder | 377 | 15 | 3.00 | 72 | 7.50 | 38 | 576 | 4.96 | 208 | 2,702 | 3.44 | 4.00 | 0.00 | 14 |
| Beverages, Energy drink, AMP, sugar free | 2.00 | 0.00 | 0.00 | 1.03 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 | 5.00 | 0.25 | 0.08 | 0.70 | 0.00 | 0.00 | 13 | 0.02 | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Beverages, Energy drink, ROCKSTAR, sugar free | 4.00 | 0.25 | 0.08 | 0.70 | 0.00 | 0.00 | 13 | 0.02 | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Beverages, Energy Drink, sugar free | 4.00 | 0.42 | 0.00 | 0.42 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 25 | 167 |
| Beverages, Energy drink, VAULT Zero, sugar-free, citrus flavor | 1.00 | 0.25 | 0.08 | 0.70 | 0.00 | 0.00 | 2.00 | 0.02 | 3.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium | 29 | 0.00 | 0.37 | 6.67 | 0.00 | 5.00 | 42 | 0.00 | 1.00 | 31 | 0.04 | 0.00 | 25 | 2.00 |
| Beverages, fruit juice drink, reduced sugar, with vitamin E added | 39 | 0.00 | 0.07 | 10 | 0.00 | 9.00 | 5.00 | 0.04 | 2.00 | 11 | 0.02 | 0.00 | 0.00 | 1.00 |
| 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 |
| Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | 464 | 9.80 | 18 | 67 | 3.10 | 28 | 60 | 3.18 | 101 | 326 | 1.60 | 8.00 | 1.00 | 81 |
| Candies, chocolate covered, low sugar or low calorie | 590 | 12 | 43 | 38 | 3.50 | 15 | 285 | 1.45 | 129 | 606 | 2.47 | 55 | 1.40 | 25 |
| Candies, gum drops, no sugar or low calorie (sorbitol) | 354 | 0.00 | 0.20 | 88 | 0.00 | 70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Candies, sugar-coated almonds | 465 | 10 | 18 | 68 | 2.50 | 63 | 100 | 1.90 | 137 | 255 | 1.56 | 0.00 | 0.00 | 15 |
| Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | 373 | 9.17 | 4.06 | 79 | 6.30 | 25 | 349 | 29 | 91 | 262 | 13 | — | 0.00 | 1,436 |
| Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | 368 | 8.82 | 0.47 | 81 | 1.80 | 28 | 318 | 31 | 15 | 130 | 0.50 | — | 1.00 | 889 |
| Cereals, oats, instant, fortified, maple and brown sugar, dry | 386 | 9.25 | 4.73 | 77 | 7.20 | 30 | 258 | 10 | 90 | 361 | 1.72 | 692 | 0.00 | 148 |
| Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | 358 | 11 | 6.11 | 69 | 8.80 | 12 | 313 | 12 | 116 | 329 | 2.62 | — | 0.30 | 273 |
| Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | 384 | 8.69 | 7.59 | 74 | 6.40 | 29 | 220 | 7.91 | 89 | 250 | 2.01 | — | 0.00 | 176 |
| Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | 376 | 10 | 7.46 | 72 | 8.30 | 18 | 246 | 12 | 103 | 339 | 2.30 | — | 0.10 | 170 |
| Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | 368 | 9.20 | 4.63 | 77 | 7.20 | 30 | 226 | 8.22 | 88 | 424 | 1.70 | 520 | 0.00 | 128 |
| Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | 361 | 16 | 6.20 | 64 | 13 | 1.25 | 268 | 10 | 116 | 330 | 2.60 | — | 0.10 | 235 |
| Cookie, butter or sugar, with chocolate icing or filling | 503 | 4.10 | 24 | 69 | 1.90 | 34 | 19 | 2.44 | 13 | 234 | 0.20 | 0.00 | 0.00 | 71 |
| Cookies, brownies, dry mix, sugar free | 426 | 2.90 | 13 | 80 | 4.20 | — | 12 | 1.52 | 4.00 | 335 | 0.14 | 0.00 | 0.00 | 48 |
| Cookies, peanut butter, commercially prepared, sugar free | 523 | 10 | 31 | 51 | 3.40 | 0.00 | 0.00 | 2.48 | 49 | 202 | 1.05 | 0.00 | 0.00 | 83 |
| Cookies, sugar wafer, chocolate-covered | 526 | 3.45 | 28 | 66 | 3.40 | 52 | 0.00 | 1.24 | 45 | 311 | 0.61 | 1.00 | 0.00 | 15 |
| Cookies, sugar wafer, with creme filling, sugar free | 531 | 3.57 | 29 | 66 | 14 | 0.00 | 0.00 | 1.29 | 7.00 | 57 | 0.20 | 0.00 | 0.00 | 42 |
| Cookies, sugar wafers with creme filling, regular | 502 | 3.84 | 23 | 71 | 1.60 | 43 | 27 | 3.73 | 16 | 117 | 0.43 | 0.00 | 0.00 | 77 |
| Cookies, sugar, commercially prepared, regular (includes vanilla) | 464 | 5.35 | 20 | 67 | 1.30 | 27 | 35 | 2.24 | 13 | 87 | 0.43 | 7.00 | 0.10 | 72 |
| Cookies, sugar, refrigerated dough | 436 | 4.00 | 19 | 61 | 0.90 | 37 | 8.00 | 1.85 | 7.00 | 147 | 0.24 | 11 | 0.00 | 63 |
| Cookies, sugar, refrigerated dough, baked | 489 | 4.70 | 23 | 66 | 0.90 | 40 | 90 | 1.84 | 8.00 | 163 | 0.27 | 12 | 0.00 | 70 |
| Fat free ice cream, no sugar added, flavors other than chocolate | 133 | 4.41 | 0.00 | 29 | 7.40 | 8.82 | 147 | 0.00 | 9.00 | 196 | 0.31 | 133 | 0.00 | 4.00 |
| Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | 221 | 6.40 | 10 | 26 | 0.80 | 8.52 | 222 | 0.29 | 28 | 305 | 0.82 | 19 | 0.00 | 7.00 |
| Frozen novelties, ice type, fruit, no sugar added | 24 | 0.50 | 0.10 | 6.20 | 0.00 | — | 2.00 | 0.13 | 2.00 | 26 | 0.04 | 0.00 | 0.00 | 0.00 |
| Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | 21 | 0.00 | 0.00 | 5.14 | 0.00 | 1.52 | 0.00 | 0.67 | 1.00 | 11 | 0.47 | — | 10 | — |
| Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | 124 | 4.31 | 1.88 | 30 | 6.00 | 7.10 | 138 | 0.71 | — | — | — | — | 0.90 | — |
| Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar | 242 | 5.20 | 13 | 26 | 3.90 | 8.64 | 289 | 0.41 | — | — | — | — | 1.00 | — |
| Frozen novelties, No Sugar Added CREAMSICLE Pops | 72 | 3.69 | 0.61 | 13 | 3.60 | 2.75 | 137 | 0.28 | — | — | — | — | 0.40 | — |
| Frozen novelties, No Sugar Added, FUDGSICLE pops | 124 | 3.67 | 1.87 | 23 | 1.50 | 5.10 | 231 | 1.58 | 27 | 253 | 0.55 | 0.00 | 0.00 | 6.00 |
| Frozen novelties, Sugar Free, CREAMSICLE Pops | 49 | 1.37 | 2.33 | 12 | 7.50 | 0.43 | 23 | 0.03 | — | — | — | — | 0.00 | — |
| Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | 107 | 4.40 | 0.80 | 20 | 2.00 | 13 | 159 | 0.04 | 40 | 339 | 0.49 | 2.00 | 0.70 | 12 |
| Ice cream cones, sugar, rolled-type | 402 | 7.90 | 3.80 | 84 | 1.70 | 26 | 44 | 4.43 | 31 | 145 | 0.75 | 0.00 | 0.00 | 140 |
| Ice cream sandwich, vanilla, light, no sugar added | 200 | 5.71 | 2.86 | 43 | 7.10 | 6.58 | 86 | 0.00 | 10 | 41 | 0.21 | 129 | 0.00 | 12 |
| Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | 265 | 5.33 | 9.33 | 40 | 9.30 | 11 | 133 | 0.48 | 65 | 213 | 1.06 | 26 | 0.00 | 17 |
| Ice creams, BREYERS, No Sugar Added, Butter Pecan | 180 | 3.99 | 10 | 21 | 0.90 | 5.90 | 130 | 0.19 | — | — | — | — | 0.90 | — |
| Ice creams, BREYERS, No Sugar Added, Chocolate Caramel | 151 | 3.54 | 5.80 | 25 | 1.00 | 5.81 | 121 | 0.59 | — | — | — | — | 0.70 | — |
| Ice creams, BREYERS, No Sugar Added, French Vanilla | 154 | 4.50 | 7.05 | 21 | 0.50 | 7.70 | 151 | 0.19 | — | — | — | — | 0.90 | — |
| Ice creams, BREYERS, No Sugar Added, Vanilla | 143 | 3.68 | 6.20 | 22 | 0.50 | 6.09 | 133 | 0.09 | — | — | — | — | 0.80 | — |
| Ice creams, BREYERS, No Sugar Added, Vanilla Chocolate Strawberry | 143 | 3.71 | 6.26 | 22 | 0.70 | 6.15 | 132 | 0.27 | — | — | — | — | 0.80 | — |
| Ice creams, BREYERS, No Sugar Added, Vanilla Fudge Twirl | 153 | 3.53 | 5.68 | 26 | 0.80 | 5.49 | 121 | 0.36 | — | — | — | — | 0.70 | — |
| Ice creams, chocolate, light, no sugar added | 173 | 3.54 | 5.74 | 27 | 0.90 | 5.65 | 121 | 0.48 | 15 | 196 | 0.40 | 75 | 0.70 | 5.00 |
| Ice creams, vanilla, light, no sugar added | 169 | 3.97 | 7.45 | 21 | 0.00 | 6.46 | 136 | 0.19 | 9.00 | 196 | 0.31 | 86 | 0.90 | 4.00 |
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.