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.
26 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Ascidians (tunughnak) (Alaska Native) | 20 | 3.80 | 0.50 | 0.00 | — | — | 47 | 3.30 | — | 102 | — | — | 0.00 | — |
| Cookies, fortune | 378 | 4.20 | 2.70 | 84 | 1.60 | 45 | 12 | 1.44 | 7.00 | 41 | 0.17 | 1.00 | 0.00 | 66 |
| 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 |
| Fish, tuna salad | 187 | 16 | 9.26 | 9.41 | 0.00 | — | 17 | 1.00 | 19 | 178 | 0.56 | 24 | 2.20 | 8.00 |
| Fish, tuna, fresh, bluefin, cooked, dry heat | 184 | 30 | 6.28 | 0.00 | 0.00 | — | 10 | 1.31 | 64 | 323 | 0.77 | 757 | 0.00 | 2.00 |
| Fish, tuna, fresh, bluefin, raw | 144 | 23 | 4.90 | 0.00 | 0.00 | 0.00 | 8.00 | 1.02 | 50 | 252 | 0.60 | 655 | 0.00 | 2.00 |
| Fish, tuna, fresh, skipjack, raw | 103 | 22 | 1.01 | 0.00 | 0.00 | — | 29 | 1.25 | 34 | 407 | 0.82 | 16 | 1.00 | 9.00 |
| Fish, tuna, fresh, yellowfin, raw | 109 | 24 | 0.49 | 0.00 | 0.00 | 0.00 | 4.00 | 0.77 | 35 | 441 | 0.37 | 18 | 0.00 | 2.00 |
| Fish, tuna, light, canned in oil, drained solids | 198 | 29 | 8.21 | 0.00 | 0.00 | 0.00 | 13 | 1.39 | 31 | 207 | 0.90 | 23 | 0.00 | 5.00 |
| Fish, tuna, light, canned in oil, without salt, drained solids | 198 | 29 | 8.21 | 0.00 | 0.00 | — | 13 | 1.39 | 31 | 207 | 0.90 | — | 0.00 | 5.00 |
| Fish, tuna, light, canned in water, drained solids | 90 | 19 | 0.94 | 0.08 | — | — | 18 | 1.67 | 23 | 176 | 0.66 | — | — | — |
| Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | 86 | 19 | 0.96 | 0.00 | 0.00 | 0.00 | 17 | 1.63 | 23 | 179 | 0.69 | 17 | 0.00 | 4.00 |
| Fish, tuna, light, canned in water, without salt, drained solids | 116 | 26 | 0.82 | 0.00 | 0.00 | 0.00 | 11 | 1.53 | 27 | 237 | 0.77 | — | 0.00 | 4.00 |
| Fish, tuna, skipjack, fresh, cooked, dry heat | 132 | 28 | 1.29 | 0.00 | 0.00 | — | 37 | 1.60 | 44 | 522 | 1.05 | 18 | 1.00 | 10 |
| Fish, tuna, white, canned in oil, drained solids | 186 | 27 | 8.08 | 0.00 | 0.00 | 0.00 | 4.00 | 0.65 | 34 | 333 | 0.47 | 5.00 | 0.00 | 5.00 |
| Fish, tuna, white, canned in oil, without salt, drained solids | 186 | 27 | 8.08 | 0.00 | 0.00 | — | 4.00 | 0.65 | 34 | 333 | 0.47 | — | 0.00 | 5.00 |
| Fish, tuna, white, canned in water, drained solids | 128 | 24 | 2.97 | 0.00 | 0.00 | 0.00 | 14 | 0.97 | 33 | 237 | 0.48 | 6.00 | 0.00 | 2.00 |
| Fish, tuna, white, canned in water, without salt, drained solids | 128 | 24 | 2.97 | 0.00 | 0.00 | — | 14 | 0.97 | 33 | 237 | 0.48 | 6.00 | 0.00 | 2.00 |
| Fish, tuna, yellowfin, fresh, cooked, dry heat | 130 | 29 | 0.59 | 0.00 | 0.00 | 0.00 | 4.00 | 0.92 | 42 | 527 | 0.45 | 22 | 0.00 | 2.00 |
| Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, cooked, slow roasted | 208 | 23 | 13 | 0.03 | 0.00 | 0.00 | 4.00 | 1.64 | 24 | 349 | 3.45 | 7.00 | 0.00 | — |
| Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean and fat, raw | 121 | 21 | 4.09 | 0.00 | — | — | 4.00 | 1.40 | 24 | 344 | 3.26 | 3.00 | — | — |
| Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, cooked, slow roasted | 159 | 25 | 6.44 | 0.00 | 0.00 | 0.00 | 4.00 | 1.71 | 26 | 369 | 3.69 | 2.00 | 0.00 | — |
| Lamb, New Zealand, imported, tunnel-boned leg, chump off, shank off, separable lean only, raw | 121 | 21 | 4.09 | 0.00 | 0.00 | 0.00 | 4.00 | 1.40 | 24 | 344 | 3.26 | 3.00 | 0.00 | — |
| Oopah (tunicate), whole animal (Alaska Native) | 67 | 12 | 2.20 | 0.00 | — | — | 53 | 21 | — | — | — | — | — | — |
| 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 |
| Tea, tundra, herb and laborador combination (Alaska Native) | 1.00 | 0.00 | 0.00 | 0.20 | — | — | 2.00 | 0.08 | 1.00 | 9.00 | 0.04 | — | 0.30 | 1.00 |
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.