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.
33 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Blackberries, wild, raw (Alaska Native) | 52 | 0.84 | 1.07 | 9.84 | 3.20 | 3.65 | 5.00 | 0.21 | 4.00 | 75 | 0.15 | 5.00 | 4.70 | 11 |
| Blueberries, wild, canned, heavy syrup, drained | 107 | 0.56 | 0.34 | 28 | 4.90 | 19 | 19 | 2.20 | 6.00 | 46 | 0.12 | — | 0.30 | 8.00 |
| Blueberries, wild, frozen (Alaska Native) | 44 | 0.70 | 0.00 | 10 | — | — | 15 | 1.10 | — | — | — | — | 2.20 | — |
| Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | 57 | 0.00 | 0.16 | 14 | 4.40 | — | 17 | 0.58 | 7.00 | 68 | 0.67 | 3.00 | 1.70 | — |
| Blueberries, wild, raw (Alaska Native) | 61 | 1.22 | 0.76 | 12 | 2.60 | 6.46 | 13 | 0.37 | 7.00 | 75 | 0.20 | 6.00 | 18 | 33 |
| Candies, MARS SNACKFOOD US, SKITTLES Wild Berry Bite Size Candies | 402 | 0.19 | 4.25 | 91 | 0.00 | 76 | 0.00 | 0.00 | — | — | — | 0.00 | 67 | — |
| Cranberries, wild, bush, raw (Alaska Native) | 55 | 1.10 | 0.20 | 12 | 6.70 | — | 20 | 1.00 | — | 140 | — | — | 15 | — |
| Crustaceans, crayfish, mixed species, wild, cooked, moist heat | 82 | 17 | 1.20 | 0.00 | 0.00 | 0.00 | 60 | 0.83 | 33 | 296 | 1.76 | 15 | 0.90 | 44 |
| Crustaceans, crayfish, mixed species, wild, raw | 77 | 16 | 0.95 | 0.00 | 0.00 | 0.00 | 27 | 0.84 | 27 | 302 | 1.30 | 16 | 1.20 | 37 |
| Duck, wild, breast, meat only, raw | 123 | 20 | 4.25 | 0.00 | 0.00 | — | 3.00 | 4.51 | 22 | 268 | 0.74 | 16 | 6.20 | 25 |
| Duck, wild, meat and skin, raw | 211 | 17 | 15 | 0.00 | 0.00 | — | 5.00 | 4.16 | 20 | 249 | 0.77 | 26 | 5.20 | 21 |
| Fish, catfish, channel, wild, cooked, dry heat | 105 | 18 | 2.85 | 0.00 | 0.00 | — | 11 | 0.35 | 28 | 419 | 0.61 | 15 | 0.80 | 10 |
| Fish, catfish, channel, wild, raw | 95 | 16 | 2.82 | 0.00 | 0.00 | — | 14 | 0.30 | 23 | 358 | 0.51 | 15 | 0.70 | 10 |
| Fish, cod, Atlantic, wild caught, raw | — | 16 | 0.67 | 0.00 | — | — | 6.59 | 0.07 | 18 | 245 | 0.31 | — | — | — |
| Fish, salmon, Atlantic, wild, cooked, dry heat | 182 | 25 | 8.13 | 0.00 | 0.00 | — | 15 | 1.03 | 37 | 628 | 0.82 | 13 | 0.00 | 29 |
| Fish, salmon, Atlantic, wild, raw | 142 | 20 | 6.34 | 0.00 | 0.00 | — | 12 | 0.80 | 29 | 490 | 0.64 | 12 | 0.00 | 25 |
| Fish, salmon, coho, wild, cooked, dry heat | 139 | 23 | 4.30 | 0.00 | 0.00 | 0.00 | 45 | 0.61 | 33 | 434 | 0.56 | 51 | 1.40 | 13 |
| Fish, salmon, coho, wild, cooked, moist heat | 184 | 27 | 7.50 | 0.00 | 0.00 | — | 46 | 0.71 | 35 | 455 | 0.52 | 32 | 1.00 | 9.00 |
| Fish, salmon, coho, wild, raw | 146 | 22 | 5.93 | 0.00 | 0.00 | 0.00 | 36 | 0.56 | 31 | 423 | 0.41 | 40 | 1.00 | 9.00 |
| Fish, salmon, sockeye, wild caught, raw | — | 22 | 4.94 | 0.00 | — | — | 15 | 0.40 | 26 | 330 | 0.42 | — | — | — |
| Fish, trout, rainbow, wild, cooked, dry heat | 150 | 23 | 5.82 | 0.00 | 0.00 | — | 86 | 0.38 | 31 | 448 | 0.51 | 15 | 2.00 | 19 |
| Fish, trout, rainbow, wild, raw | 119 | 20 | 3.46 | 0.00 | 0.00 | — | 67 | 0.70 | 31 | 481 | 1.08 | 19 | 2.40 | 12 |
| Game meat, boar, wild, cooked, roasted | 160 | 28 | 4.38 | 0.00 | 0.00 | 0.00 | 16 | 1.12 | 27 | 396 | 3.01 | 0.00 | 0.00 | 6.00 |
| Game meat, boar, wild, raw | 122 | 22 | 3.33 | 0.00 | 0.00 | — | 12 | — | — | — | — | 0.00 | 0.00 | — |
| Game meat, rabbit, wild, cooked, stewed | 173 | 33 | 3.51 | 0.00 | 0.00 | 0.00 | 18 | 4.85 | 31 | 343 | 2.38 | 0.00 | 0.00 | 8.00 |
| Game meat, rabbit, wild, raw | 114 | 22 | 2.32 | 0.00 | 0.00 | — | 12 | 3.20 | 29 | 378 | — | 0.00 | 0.00 | — |
| Mollusks, oyster, eastern, wild, cooked, dry heat | 79 | 8.87 | 2.65 | 4.23 | 0.00 | 0.96 | 92 | 7.16 | 28 | 242 | 61 | 20 | 0.00 | 10 |
| Mollusks, oyster, eastern, wild, cooked, moist heat | 102 | 11 | 3.42 | 5.45 | 0.00 | 1.23 | 116 | 9.21 | 35 | 139 | 79 | 26 | 0.00 | 14 |
| Mollusks, oyster, eastern, wild, raw | 51 | 5.71 | 1.71 | 2.72 | 0.00 | 0.62 | 59 | 4.61 | 18 | 156 | 39 | 13 | 0.00 | 7.00 |
| Plums, wild (Northern Plains Indians) | 91 | 0.43 | 0.17 | 22 | 6.00 | 11 | 11 | 0.17 | 8.00 | 364 | 0.09 | 173 | 10 | 1.00 |
| Raspberries, wild (Northern Plains Indians) | 62 | 1.12 | 0.28 | 14 | 7.50 | 5.54 | 36 | 0.64 | 26 | 175 | 0.47 | 2.00 | 26 | 5.00 |
| Rhubarb, wild, leaves (Alaska Native) | 61 | 4.20 | 0.50 | 9.90 | — | — | — | — | — | — | — | — | 33 | — |
| Rose Hips, wild (Northern Plains Indians) | 162 | 1.60 | 0.34 | 38 | 24 | 2.58 | 169 | 1.06 | 69 | 429 | 0.25 | 217 | 426 | 3.00 |
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.