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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Alcoholic beverage, wine, table, white | 82 | 0.07 | 0.00 | 2.60 | 0.00 | 0.96 | 9.00 | 0.27 | 10 | 71 | 0.12 | 0.00 | 0.00 | 1.00 |
| Alcoholic beverage, wine, table, white, Chardonnay | 84 | 0.07 | 0.00 | 2.16 | 0.00 | 0.96 | 9.00 | 0.27 | 10 | 71 | 0.12 | — | 0.00 | 1.00 |
| Alcoholic beverage, wine, table, white, Chenin Blanc | 80 | 0.07 | 0.00 | 3.31 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Fume Blanc | 82 | 0.07 | 0.00 | 2.27 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Gewurztraminer | 81 | 0.07 | 0.00 | 2.60 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, late harvest | 112 | 0.07 | 0.00 | 13 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, late harvest, Gewurztraminer | 108 | 0.07 | 0.00 | 11 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Muller Thurgau | 76 | 0.07 | 0.00 | 3.48 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Muscat | 82 | 0.07 | 0.00 | 5.23 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Pinot Blanc | 81 | 0.07 | 0.00 | 1.94 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Pinot Gris (Grigio) | 83 | 0.07 | 0.00 | 2.06 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Riesling | 80 | 0.07 | 0.00 | 3.74 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Sauvignon Blanc | 81 | 0.07 | 0.00 | 2.05 | — | — | — | — | — | — | — | — | — | — |
| Alcoholic beverage, wine, table, white, Semillon | 82 | 0.07 | 0.00 | 3.12 | — | — | — | — | — | — | — | — | — | — |
| Bagels, whole grain white | 255 | 9.30 | 0.00 | 55 | 4.70 | 9.30 | 93 | 4.19 | 41 | 176 | 1.62 | 0.00 | 0.00 | 140 |
| Beans, Dry, Small White (0% moisture) | — | 25 | 1.32 | — | 4.30 | — | 236 | 4.93 | 182 | 1,540 | 3.54 | — | — | — |
| Beans, Dry, Small White (0% moisture) | — | 25 | 1.32 | — | 4.30 | — | 236 | 4.93 | 182 | 1,540 | 3.54 | — | — | — |
| 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, small white, mature seeds, raw | 336 | 21 | 1.18 | 62 | 25 | — | 173 | 7.73 | 183 | 1,542 | 2.81 | 0.00 | 0.00 | 386 |
| Beans, white, mature seeds, canned | 114 | 7.26 | 0.29 | 21 | 4.80 | 0.29 | 73 | 2.99 | 51 | 454 | 1.12 | 0.00 | 0.00 | 65 |
| Beans, white, mature seeds, cooked, boiled, with salt | 139 | 9.73 | 0.35 | 25 | 6.30 | 0.34 | 90 | 3.70 | 63 | 561 | 1.38 | 0.00 | 0.00 | 81 |
| Beans, white, mature seeds, cooked, boiled, without salt | 139 | 9.73 | 0.35 | 25 | 6.30 | 0.34 | 90 | 3.70 | 63 | 561 | 1.38 | 0.00 | 0.00 | 81 |
| Beans, white, mature seeds, raw | 333 | 23 | 0.85 | 60 | 15 | 2.11 | 240 | 10 | 190 | 1,795 | 3.67 | 0.00 | 0.00 | 388 |
| Beverages, OCEAN SPRAY, White Cranberry Peach | 45 | 0.13 | 0.01 | 12 | 0.60 | 11 | 3.00 | 0.05 | 2.00 | 22 | 0.03 | 2.00 | 27 | 4.00 |
| Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink | 49 | 0.22 | 0.01 | 12 | 0.60 | 11 | 4.00 | 0.04 | 2.00 | 14 | 0.04 | 1.00 | 27 | 4.00 |
| Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | 320 | 3.13 | 11 | 53 | 3.50 | 8.36 | 24 | 0.76 | 11 | 92 | 0.26 | — | — | — |
| 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, pita, white, enriched | 275 | 9.10 | 1.20 | 56 | 2.20 | 1.30 | 86 | 2.62 | 26 | 120 | 0.84 | 0.00 | 0.00 | 107 |
| Bread, pita, white, unenriched | 275 | 9.10 | 1.20 | 56 | 2.20 | — | 86 | 1.40 | 26 | 120 | 0.84 | 0.00 | 0.00 | 24 |
| Bread, reduced-calorie, white | 207 | 8.70 | 2.50 | 44 | 9.70 | 4.76 | 94 | 3.19 | 23 | 76 | 1.34 | 0.00 | 0.50 | 95 |
| Bread, white wheat | 238 | 11 | 2.15 | 44 | 9.20 | 5.00 | 684 | 4.89 | 26 | 127 | 0.95 | 0.00 | 0.00 | 127 |
| Bread, white, commercially prepared | 270 | 9.43 | 3.59 | 49 | 2.30 | — | 211 | 3.36 | 27 | 117 | 0.88 | — | — | — |
| Bread, white, commercially prepared (includes soft bread crumbs) | 266 | 8.85 | 3.33 | 49 | 2.70 | 5.67 | 144 | 3.61 | 23 | 126 | 0.74 | 0.00 | 0.00 | 111 |
| Bread, white, commercially prepared, low sodium, no salt | 267 | 8.20 | 3.60 | 50 | 2.30 | 4.31 | 108 | 3.03 | 24 | 119 | 0.62 | 0.00 | 0.00 | 111 |
| Bread, white, commercially prepared, toasted | 290 | 9.00 | 4.00 | 55 | 2.90 | 6.20 | 119 | 3.33 | 26 | 131 | 0.68 | 0.00 | 0.00 | 104 |
| Bread, white, commercially prepared, toasted, low sodium no salt | 293 | 9.00 | 4.00 | 54 | — | — | 119 | 3.33 | 26 | 131 | 0.68 | — | 0.00 | 95 |
| Bread, white, prepared from recipe, made with low fat (2%) milk | 285 | 7.90 | 5.70 | 50 | 2.00 | — | 57 | 2.97 | 19 | 146 | 0.64 | 22 | 0.20 | 91 |
| Bread, white, prepared from recipe, made with nonfat dry milk | 274 | 7.70 | 2.60 | 54 | 2.00 | — | 32 | 3.18 | 17 | 111 | 0.59 | 12 | 0.00 | 85 |
| Cake, pudding-type, white, enriched, dry mix | 423 | 3.90 | 9.50 | 81 | 0.70 | 49 | 77 | 1.36 | 9.00 | 72 | 0.25 | 0.00 | 0.00 | 91 |
| Cake, pudding-type, white, unenriched, dry mix | 423 | 3.90 | 9.50 | 81 | 0.70 | — | 77 | 0.52 | 9.00 | 72 | 0.25 | 0.00 | 0.00 | 9.00 |
| Cake, white, dry mix, special dietary (includes lemon-flavored) | 397 | 3.00 | 8.40 | 80 | — | — | 26 | 1.99 | 10 | 149 | 0.30 | 0.00 | 0.00 | 69 |
| Cake, white, prepared from recipe with coconut frosting | 356 | 4.40 | 10 | 63 | 1.00 | 57 | 90 | 1.16 | 12 | 99 | 0.33 | 12 | 0.10 | 31 |
| Cake, white, prepared from recipe without frosting | 357 | 5.40 | 12 | 57 | 0.80 | 35 | 130 | 1.52 | 12 | 95 | 0.32 | 15 | 0.20 | 38 |
| Candies, white chocolate | 539 | 5.87 | 32 | 59 | 0.20 | 59 | 199 | 0.24 | 12 | 286 | 0.74 | 9.00 | 0.50 | 7.00 |
| Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt | 71 | 1.71 | 0.46 | 15 | 0.80 | 0.12 | 1.00 | 0.57 | 7.00 | 27 | 0.18 | 0.00 | 0.00 | 28 |
| Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt | 71 | 1.71 | 0.46 | 15 | 0.80 | 0.12 | 1.00 | 0.57 | 7.00 | 27 | 0.18 | 0.00 | 0.00 | 28 |
| Cereals, corn grits, white, regular and quick, enriched, dry | 370 | 7.65 | 1.75 | 79 | 4.60 | 0.57 | 4.00 | 3.05 | 36 | 141 | 0.72 | 0.00 | 0.00 | 171 |
| Cereals, QUAKER, hominy grits, white, quick, dry | 348 | 8.80 | 1.20 | 80 | 4.80 | 0.30 | 2.00 | 4.42 | 27 | 137 | 0.41 | — | 0.00 | 205 |
| Cereals, QUAKER, hominy grits, white, regular, dry | 361 | 8.80 | 1.60 | 79 | 1.60 | 0.64 | 2.00 | 4.42 | 27 | 137 | 0.41 | 0.00 | 0.00 | 205 |
| Cheese, dry white, queso seco | 326 | 25 | 24 | 2.07 | — | — | 661 | 0.18 | 27 | 116 | 3.28 | 226 | — | — |
| Cheese, dry white, queso seco | 326 | 25 | 24 | 2.07 | — | — | 661 | 0.18 | 27 | 116 | 3.28 | 226 | — | — |
| Cheese, dry white, queso seco | 325 | 25 | 24 | 2.04 | — | 0.55 | 661 | 0.18 | 27 | 116 | 3.28 | 226 | — | — |
| Cheese, white, queso blanco | 310 | 20 | 24 | 2.53 | — | 1.76 | 690 | 0.18 | 29 | 126 | 3.06 | 157 | — | — |
| Chicken, nuggets, dark and white meat, precooked, frozen, not reheated | 268 | 12 | 17 | 16 | 1.60 | 0.72 | 47 | 0.95 | 25 | 206 | 0.78 | 16 | 0.40 | 35 |
| Chicken, nuggets, white meat, precooked, frozen, not reheated | 261 | 14 | 15 | 16 | 0.70 | 1.27 | 38 | 1.43 | 35 | 281 | 0.75 | 16 | 0.00 | 5.00 |
| Corn flour, masa harina, white or yellow, dry, raw | — | 7.56 | 4.34 | 77 | 7.04 | — | 112 | 1.70 | 93 | 277 | 1.62 | — | — | — |
| Corn flour, masa, enriched, white | 363 | 8.46 | 3.69 | 77 | 6.40 | 1.61 | 138 | 8.50 | 93 | 262 | 1.80 | 0.00 | 0.00 | 162 |
| Corn flour, masa, unenriched, white | 363 | 8.46 | 3.69 | 77 | 6.40 | 1.61 | 138 | 1.47 | 93 | 262 | 1.80 | 0.00 | 0.00 | 29 |
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.