Food Nutrition Comparison

Pick up to three foods and compare their nutrients side by side per 100 g, any weight, or per 100 kcal. Figures come from the Japanese Food Composition Tables and USDA FoodData Central.

All foods

Foods used in articles on this site, per 100 g edible portion. Values in brackets are estimates in the source.

MEXT, Standard Tables of Food Composition in Japan (8th rev., 2023 suppl.) (per 100 g)

Food	Energy (kcal)	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sodium (mg)	Potassium (mg)	Calcium (mg)	Iron (mg)	Vitamin C (mg)	Articles
Black tea	1	0.1	(0)	0.1	—	1	8	1	0	0	How to Brew Oolong Tea: Temperature, Time and Types
Bracken fern shoots, boiled	13	1.5	0.1	3	3	trace	10	11	0.6	0	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Bracken fern shoots, raw	19	2.4	0.1	4	3.6	trace	370	12	0.7	11	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Coarse sea salt type	0	0	0	0	(0)	38,000	160	55	trace	(0)	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Firm tofu, set with calcium sulfate	73	7	4.9	1.5	1.1	3	110	150	1.5	0	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Firm tofu, set with magnesium chloride	73	7	4.9	1.5	1.1	21	110	40	1.5	0	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Garlic powder, no salt added	380	19.9	0.8	73.8	—	18	390	100	6.6	(0)	How to Make Black Garlic in a Rice Cooker, and How to Use It
Garlic scapes, raw	44	1.9	0.3	10.6	3.8	9	160	45	0.5	45	How to Make Black Garlic in a Rice Cooker, and How to Use It
Garlic, raw	129	6.4	0.9	27.5	6.2	8	510	14	0.8	12	How to Make Black Garlic in a Rice Cooker, and How to Use It
Garlic, sautéed in oil	191	8.2	5.9	30.6	6.8	16	610	18	1.2	10	How to Make Black Garlic in a Rice Cooker, and How to Use It
Ginkgo nuts, boiled	169	4.6	1.5	35.8	2.4	1	580	5	1.2	23	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Ginkgo nuts, raw	168	4.7	1.6	34.8	1.6	trace	710	5	1	23	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Gyokuro (shade-grown green tea)	5	1.3	(0)	trace	—	2	340	4	0.2	19	How to Brew Oolong Tea: Temperature, Time and Types
Hijiki seaweed, processed in iron pots, boiled	13	0.7	0.3	3.4	3.7	52	160	96	2.7	0	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Hijiki seaweed, processed in stainless pots, boiled	11	0.7	0.3	3.4	3.7	52	160	96	0.3	0	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Hojicha (roasted green tea)	0	trace	(0)	0.1	—	1	24	2	trace	trace	How to Brew Oolong Tea: Temperature, Time and Types
Konjac block, made from fresh corm	8	0.1	0.1	3.3	3	2	44	68	0.6	0	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Konjac block, made from konjac flour	5	0.1	trace	2.3	2.2	10	33	43	0.4	(0)	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Konjac flour (dry)	194	3	0.1	85.3	79.9	18	3,000	57	2.1	(0)	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Konjac jelly (sweet)	65	0	(0.1)	(16.4)	(0.8)	(58)	(110)	(15)	trace	0	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Mung bean glass noodles, boiled	78	trace	0.1	20.6	1.5	0	0	3	0.1	(0)	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Oolong tea (MEXT·16042)	0	trace	(0)	0.1	—	1	13	2	trace	0	How to Brew Oolong Tea: Temperature, Time and Types
Pan-fired green tea	1	0.1	(0)	trace	—	1	29	4	trace	4	How to Brew Oolong Tea: Temperature, Time and Types
Potato, peeled, raw	59	1.8	0.1	17.3	8.9	1	410	4	0.4	28	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Potato, peeled, steamed	76	1.9	0.3	18.1	3.5	1	420	5	0.6	11	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Red konjac (colored with iron oxide)	6	0.1	trace	2.5	2.3	11	48	46	78	(0)	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Reduced-sodium salt (potassium blend, no seasoning)	0	(0)	(0)	0	0	18,000	25,000	390	0.1	(0)	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Refined salt, household	0	0	0	0	(0)	39,000	2	0	0	(0)	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Sencha (steamed green tea)	2	0.2	(0)	0.2	—	3	27	3	0.2	6	How to Brew Oolong Tea: Temperature, Time and Types
Shirataki noodles	7	0.2	trace	3	2.9	10	12	75	0.5	(0)	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Spaghetti, boiled	150	5.8	0.9	32.2	3	460	14	8	0.7	(0)	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Table salt (high purity)	0	0	0	0	(0)	39,000	100	22	trace	(0)	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Tokoroten (seaweed jelly noodles)	2	0.2	0	0.6	0.6	3	2	4	0.1	trace	Konjac and Shirataki: Calories, Removing the Smell, Cooking
Udon, boiled	95	2.6	0.4	21.6	(1.3)	120	9	6	0.2	(0)	Konjac and Shirataki: Calories, Removing the Smell, Cooking
White rice, cooked (MEXT·01088)	156	2.5	0.3	37.1	1.5	1	29	3	0.1	(0)	Konjac and Shirataki: Calories, Removing the Smell, Cooking

USDA FoodData Central (per 100 g)

Food	Energy (kcal)	Protein (g)	Fat (g)	Carbohydrate (g)	Fiber (g)	Sodium (mg)	Potassium (mg)	Calcium (mg)	Iron (mg)	Vitamin C (mg)	Articles
Almonds	579	21.1	49.9	21.6	12.5	1	733	269	3.7	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage, Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Almonds, dry roasted, no salt	598	21.0	52.5	21.0	10.9	3	713	268	3.7	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Almonds, dry roasted, salted	598	21.0	52.5	21.0	10.9	234	713	268	3.7	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Almonds, honey roasted	594	18.2	49.9	27.9	13.7	130	560	263	2.8	0.7	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Amaranth	371	13.6	7.0	65.2	6.7	4	508	159	7.6	4.2	How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Anchovies, canned in oil	210	28.9	9.7	0	0	3,668	544	232	4.6	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Apple juice, unsweetened	46	0.1	0.13	11.3	0.2	4	101	8	0.12	0.9	Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit, 100-Calorie Snacks Compared: How Much You Get of Each
Apple, with skin	52	0.26	0.17	13.8	2.4	1	107	6	0.12	4.6	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared, Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Artichoke, boiled	53	2.9	0.34	11.9	5.7	60	286	21	0.61	7.4	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Arugula	25	2.6	0.66	3.6	1.6	27	369	160	1.5	15	Vegetables by Season: Nutrition Compared and How to Store Them
Asparagus	20	2.2	0.12	3.9	2.1	2	202	24	2.1	5.6	Vegetables by Season: Nutrition Compared and How to Store Them
Avocado	160	2	14.7	8.5	6.7	7	485	12	0.55	10	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Baby carrots	35	0.64	0.13	8.2	2.9	78	237	32	0.89	2.6	100-Calorie Snacks Compared: How Much You Get of Each
Banana	89	1.1	0.33	22.8	2.6	1	358	5	0.26	8.7	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Barley, hulled	354	12.5	2.3	73.5	17.3	12	452	33	3.6	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
Barley, pearled (USDA·170284)	352	9.9	1.2	77.7	15.6	9	280	29	2.5	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
Barley, pearled (USDA·170285)	123	2.3	0.44	28.2	3.8	3	93	11	1.3	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Beef jerky	410	33.2	25.6	11	1.8	1,785	597	20	5.4	0	100-Calorie Snacks Compared: How Much You Get of Each
Beef round, lean, broiled	172	29.2	5.2	0	0	64	423	5	2.7	0	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Beef tallow	902	0	100	0	0	0	0	0	0	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Beets	43	1.6	0.17	9.6	2.8	78	325	16	0.8	4.9	Vegetables by Season: Nutrition Compared and How to Store Them
Black beans, boiled	132	8.9	0.54	23.7	8.7	1	355	27	2.1	0	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc, High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Black currants	63	1.4	0.41	15.4	—	2	322	55	1.5	181	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Black tea, brewed with distilled water	1	0	0	0.3	0	0	21	0	0.01	0	How to Brew Oolong Tea: Temperature, Time and Types
Black tea, brewed with tap water	1	0	0	0.3	0	3	37	0	0.02	0	How to Brew Oolong Tea: Temperature, Time and Types
Blackberries	43	1.4	0.49	9.6	5.3	1	162	29	0.62	21	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Blackberries, frozen, unsweetened	64	1.2	0.43	15.7	5	1	140	29	0.8	3.1	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Blueberries	57	0.74	0.33	14.5	2.4	1	77	6	0.28	9.7	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage, 100-Calorie Snacks Compared: How Much You Get of Each
Blueberries, dried, sweetened	317	2.5	2.5	80	7.5	3	214	19	0.9	23.8	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Blueberries, frozen, sweetened	85	0.4	0.13	21.9	2.2	1	60	6	0.39	1	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Blueberries, frozen, unsweetened	51	0.42	0.64	12.2	2.7	1	54	8	0.18	2.5	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Brazil nuts	659	14.3	67.1	11.7	7.5	3	659	160	2.4	0.7	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Broccoli	34	2.8	0.37	6.6	2.6	33	316	47	0.73	89.2	Vegetables by Season: Nutrition Compared and How to Store Them, Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
Broccoli, boiled	35	2.4	0.41	7.2	3.3	41	293	40	0.67	64.9	Vegetables by Season: Nutrition Compared and How to Store Them, Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
Brown rice, cooked	123	2.7	0.97	25.6	1.6	4	86	3	0.56	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Brown rice, long-grain	367	7.5	3.2	76.2	3.6	5	250	9	1.3	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Brussels sprouts	43	3.4	0.3	8.9	3.8	25	389	42	1.4	85	Vegetables by Season: Nutrition Compared and How to Store Them
Bulgur (USDA·170287)	83	3.1	0.24	18.6	4.5	5	68	10	0.96	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Bulgur (USDA·170688)	342	12.3	1.3	75.9	12.5	17	410	35	2.5	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
Burdock root	72	1.5	0.15	17.3	3.3	5	308	41	0.8	3	How to Cook Lotus Root: Stop Browning, Crisp or Tender Texture
Butter, unsalted	717	0.85	81.1	0.06	0	11	24	24	0.02	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Butternut squash	45	1	0.1	11.7	2	4	352	48	0.7	21	Vegetables by Season: Nutrition Compared and How to Store Them
Cabbage	25	1.3	0.1	5.8	2.5	18	170	40	0.47	36.6	Vegetables by Season: Nutrition Compared and How to Store Them
Canola oil	884	0	100	0	0	0	0	0	0	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Carrots	41	0.93	0.24	9.6	2.8	69	320	33	0.3	5.9	Vegetables by Season: Nutrition Compared and How to Store Them
Carrots, boiled	35	0.76	0.18	8.2	3	58	235	30	0.34	3.6	Vegetables by Season: Nutrition Compared and How to Store Them, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Cashews	553	18.2	43.9	30.2	3.3	12	660	37	6.7	0.5	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Cashews, dry roasted, salted	574	15.3	46.4	32.7	3	640	565	45	6	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Catfish, farmed, cooked	144	18.4	7.2	0	0	119	366	9	0.28	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Catfish, farmed, raw	119	15.2	5.9	0	0	98	302	8	0.23	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Celery	14	0.69	0.17	3.0	1.6	80	260	40	0.2	3.1	100-Calorie Snacks Compared: How Much You Get of Each
Cheddar cheese (USDA·173414)	403	22.9	33.3	3.4	0	653	76	710	0.14	0	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc, Diet Styles Compared: Low-Carb, Mediterranean, Asian Plates
Cheddar cheese (USDA·328637)	408	23.3	34	2.4	—	654	77	707	0.16	—	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked, Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Cherries, sweet	63	1.1	0.2	16.0	2.1	0	222	13	0.36	7	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Chia seeds	486	16.5	30.7	42.1	34.4	16	407	631	7.7	1.6	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Chicken bouillon, prepared with water	4	0.28	0.23	0.3	0	401	6	6	0.02	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Chicken breast, roasted	165	31.0	3.6	0	0	74	256	15	1.0	0	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms, High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Chicken breast, skinless, raw	120	22.5	2.6	0	0	45	334	5	0.37	0	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Chicken breast, stewed	151	29.0	3.0	0	0	63	187	13	0.88	0	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
Chicken broth, low sodium	16	2	0.6	1.2	0	30	86	4	0.21	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Chicken broth, reduced sodium	7	1.4	0	0.38	0	231	85	8	0.26	0.4	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Chicken liver, simmered	167	24.5	6.5	0.87	0	76	263	11	11.6	27.9	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Chickpeas, boiled	164	8.9	2.6	27.4	7.6	7	291	49	2.9	1.3	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Clams, cooked	148	25.6	1.9	5.1	0	1,202	628	92	2.8	22.1	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Coconut oil	892	0	99.1	0	0	0	0	1	0.05	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Cod	105	22.8	0.86	0	0	78	244	14	0.49	1	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked, Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Cod, dried and salted	290	62.8	2.4	0	0	7,027	1,458	160	2.5	3.5	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Cod, raw	82	17.8	0.67	0	0	54	413	16	0.38	1	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Cola, regular	42	0	0.25	10.4	0	3	5	1	0.02	0	Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Collard greens, boiled	33	2.7	0.72	5.7	4	15	117	141	1.1	18.2	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Corn oil	900	0	100	0	0	0	0	0	0	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Corn tortilla	218	5.7	2.9	44.6	6.3	45	186	81	1.2	0	Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Cottage cheese, low-fat	81	10.4	2.3	4.8	0	308	125	111	0.13	0	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Couscous	112	3.8	0.16	23.2	1.4	5	58	8	0.38	0	How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Cranberries	46	0.46	0.13	12.0	3.6	2	80	8	0.23	14	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Cranberries, dried, sweetened	308	0.17	1.1	82.8	5.3	5	49	9	0.39	0.2	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Cranberry juice cocktail	54	0	0.1	13.5	0	2	14	3	0.1	42.3	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Cranberry juice, unsweetened	46	0.39	0.13	12.2	0.1	2	77	8	0.25	9.3	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Cranberry sauce, canned	159	0.9	0.15	40.4	1.1	5	28	3	0.41	1	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Cucumber, with peel	15	0.65	0.11	3.6	0.5	2	147	16	0.28	2.8	Vegetables by Season: Nutrition Compared and How to Store Them
Dark chocolate	598	7.8	42.6	45.9	10.9	20	715	73	11.9	—	100-Calorie Snacks Compared: How Much You Get of Each
Dill pickles	12	0.5	0.3	2.4	1	809	117	57	0.26	2.3	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Dill pickles, reduced sodium	12	0.5	0.3	2.4	1	18	117	57	0.26	2.3	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Edamame	121	11.9	5.2	8.9	5.2	6	436	63	2.3	6.1	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked, 100-Calorie Snacks Compared: How Much You Get of Each
Egg	143	12.6	9.5	0.72	0	142	138	56	1.8	0	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms, Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Egg, hard-boiled	155	12.6	10.6	1.1	0	124	126	50	1.2	0	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms, High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Egg, scrambled	149	10.0	11.0	1.6	0	145	132	66	1.3	0	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
Figs, dried	249	3.3	0.93	63.9	9.8	10	680	162	2.0	1.2	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Flaxseed	534	18.3	42.2	28.9	27.3	30	813	255	5.7	0.6	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Garlic	149	6.4	0.5	33.1	2.1	17	401	181	1.7	31.2	How to Make Black Garlic in a Rice Cooker, and How to Use It
Grapes	69	0.72	0.16	18.1	0.9	2	191	10	0.36	3.2	Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit, 100-Calorie Snacks Compared: How Much You Get of Each
Grapeseed oil	884	0	100	0	0	0	0	0	0	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Greek yogurt, nonfat	59	10.2	0.39	3.6	0	36	141	110	0.07	0	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked, 100-Calorie Snacks Compared: How Much You Get of Each
Green beans	31	1.8	0.22	7.0	2.7	6	211	37	1.0	12.2	Vegetables by Season: Nutrition Compared and How to Store Them
Green olives, brined	145	1.0	15.3	3.8	3.3	1,556	42	52	0.49	0	Diet Styles Compared: Low-Carb, Mediterranean, Asian Plates
Green peas	81	5.4	0.4	14.4	5.7	5	244	25	1.5	40	Vegetables by Season: Nutrition Compared and How to Store Them
Green peas, frozen, boiled	78	5.2	0.27	14.3	4.5	72	110	24	1.5	9.9	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Green tea	1	0.22	0	0	0	1	8	0	0.02	0	How to Brew Oolong Tea: Temperature, Time and Types
Ground beef 85% lean, pan-broiled patty	232	24.6	14.0	0	0	79	349	20	2.7	0	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Ground beef 85% lean, raw	215	18.6	15	0	0	66	295	15	2.1	0	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Ground beef 90% lean	230	28.4	12.0	0	0	87	433	16	3.1	0	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Ground beef, 80% lean	254	17.2	20	0	0	66	270	18	1.9	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Halibut	91	18.6	1.3	0	0	68	435	7	0.16	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Ham, sliced deli meat	106	16.7	3.7	0.27	—	1,040	425	5	0.58	—	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Hazelnuts	628	14.9	60.8	16.7	9.7	0	680	114	4.7	6.3	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Herring, Atlantic	158	18.0	9.0	0	0	90	327	57	1.1	0.7	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Herring, pickled	262	14.2	18	9.6	0	870	69	77	1.2	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Hot pepper sauce	11	0.51	0.37	1.8	0.3	2,643	144	8	0.48	74.8	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Jicama	38	0.72	0.09	8.8	4.9	4	150	12	0.6	20.2	How to Cook Lotus Root: Stop Browning, Crisp or Tender Texture
Kale	35	2.9	1.5	4.4	4.1	53	348	254	1.6	93.4	Vegetables by Season: Nutrition Compared and How to Store Them
Kale, boiled	36	2.9	1.2	5.3	4	16	144	150	0.84	17.8	Vegetables by Season: Nutrition Compared and How to Store Them, Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Ketchup	101	1.0	0.1	27.4	0.3	907	281	15	0.35	4.1	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Kimchi	15	1.1	0.5	2.4	1.6	498	151	33	2.5	0	Diet Styles Compared: Low-Carb, Mediterranean, Asian Plates
Lard	902	0	100	0	0	0	0	0	0	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Leeks, bulb and lower leaves	61	1.5	0.3	14.2	1.8	20	180	59	2.1	12	How to Make Black Garlic in a Rice Cooker, and How to Use It
Lentils, boiled	116	9.0	0.38	20.1	7.9	2	369	19	3.3	1.5	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc, High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Lotus root	74	2.6	0.1	17.2	4.9	40	556	45	1.2	44	How to Cook Lotus Root: Stop Browning, Crisp or Tender Texture
Lotus root, boiled	66	1.6	0.07	16.0	3.1	45	363	26	0.9	27.4	How to Cook Lotus Root: Stop Browning, Crisp or Tender Texture
Macadamia nuts	718	7.9	75.8	13.8	8.6	5	368	85	3.7	1.2	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Mackerel, Atlantic	205	18.6	13.9	0	0	90	314	12	1.6	0.4	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna, Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Mackerel, Atlantic, cooked	262	23.9	17.8	0	0	83	401	15	1.6	0.4	Diet Styles Compared: Low-Carb, Mediterranean, Asian Plates
Mayonnaise, regular	680	0.96	74.8	0.57	0	635	20	8	0.21	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Milk, 2%	50	3.3	2.0	4.8	0	47	140	120	0.02	0.2	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc, Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Milk, whole	60	3.3	3.2	4.7	—	38	150	123	0	—	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Millet (USDA·168871)	119	3.5	1	23.7	1.3	2	62	3	0.63	0	How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Millet (USDA·169702)	378	11.0	4.2	72.8	8.5	5	195	8	3.0	0	How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Miso	198	12.8	6.0	25.4	5.4	3,728	210	57	2.5	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Mixed nuts with peanuts, dry roasted, salted	594	17.3	51.5	25.4	9	345	693	70	3.7	0.4	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Mulberries	43	1.4	0.39	9.8	1.7	10	194	39	1.9	36.4	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Multi-grain bread	265	13.4	4.2	43.3	7.4	381	230	103	2.5	0.1	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
Oatmeal, cooked with water (USDA·171675)	71	2.5	1.5	12	1.7	71	70	9	0.9	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Oatmeal, cooked with water (USDA·173905)	71	2.5	1.5	12	1.7	4	70	9	0.9	0	Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Oats, dry	379	13.2	6.5	67.7	10.1	6	362	52	4.2	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Olive oil	884	0	100	0	0	2	1	1	0.56	0	Diet Styles Compared: Low-Carb, Mediterranean, Asian Plates, Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Onions	40	1.1	0.1	9.3	1.7	4	146	23	0.21	7.4	How to Make Black Garlic in a Rice Cooker, and How to Use It
Oolong tea (USDA·174120)	1	0	0	0.15	0	3	12	1	0	0	How to Brew Oolong Tea: Temperature, Time and Types
Orange	47	0.94	0.12	11.8	2.4	0	181	40	0.1	53.2	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared, Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Orange juice, fresh	45	0.7	0.2	10.4	0.2	1	200	11	0.2	50	Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Oysters, eastern, farmed, raw	59	5.2	1.6	5.5	0	178	124	44	5.8	4.7	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Parmesan cheese	392	35.8	25	3.2	0	1,175	92	1,184	0.82	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Pasta, cooked	158	5.8	0.93	30.9	1.8	1	44	7	0.5	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Pasta, enriched	158	5.8	0.93	30.9	1.8	1	44	7	1.3	0	Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Pasta, whole-wheat	149	6.0	1.7	30.1	3.9	4	96	13	1.7	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Peanut butter, no salt	598	22.2	51.4	22.3	5	17	558	49	1.7	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage, High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Peanut butter, smooth, salted	598	22.2	51.4	22.3	5	426	558	49	1.7	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Peanut oil	884	0	100	0	0	0	0	0	0.03	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Peanuts	567	25.8	49.2	16.1	8.5	18	705	92	4.6	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Peanuts, dry roasted, no salt	587	24.4	49.7	21.3	8.4	6	634	58	1.6	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Peanuts, dry roasted, salted	587	24.4	49.7	21.3	8.4	410	634	58	1.6	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Pear	57	0.36	0.14	15.2	3.1	1	116	9	0.18	4.3	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Pecans	691	9.2	72.0	13.9	9.6	0	410	70	2.5	1.1	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Pistachios	560	20.2	45.3	27.2	10.6	1	1,025	105	3.9	5.6	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Pistachios, dry roasted, no salt	572	21.1	45.8	28.3	10.3	6	1,007	107	4.0	3	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Pistachios, dry roasted, salted	569	21.1	45.8	27.6	10.3	428	1,007	107	4.0	3	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Pollock, Alaska	76	17.2	0.82	0	—	159	331	12	0.27	—	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Popcorn, air-popped (USDA·167959)	387	12.9	4.5	77.8	14.5	8	329	7	3.2	0	100-Calorie Snacks Compared: How Much You Get of Each
Popcorn, air-popped (USDA·170246)	382	12	4.2	77.9	15.1	4	301	10	2.7	0	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Pork belly	518	9.3	53.0	0	0	32	185	5	0.52	0.3	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Pork loin, raw	198	19.7	12.6	0	0	50	356	18	0.79	0.6	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Pork loin, roasted (USDA·167821)	248	27.1	14.7	0	0	59	408	19	0.99	0.6	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Pork loin, roasted (USDA·168240)	180	26.8	7.3	0	0	56	356	23	0.8	0	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Potato chips	532	6.4	34.0	53.8	3.1	527	1,196	21	1.3	21.6	100-Calorie Snacks Compared: How Much You Get of Each
Potato, baked with skin	93	2.5	0.13	21.1	2.2	10	535	15	1.1	9.6	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms, Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Potato, boiled in skin	87	1.9	0.1	20.1	1.8	4	379	5	0.31	13	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms, Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Potato, white, with skin	69	1.7	0.1	15.7	2.4	16	407	9	0.52	9.1	How to Cook Lotus Root: Stop Browning, Crisp or Tender Texture
Pretzels	384	10.0	2.9	80.4	3.4	1,240	223	27	4.6	2.1	100-Calorie Snacks Compared: How Much You Get of Each
Pumpkin seed kernels	559	30.2	49.0	10.7	6	7	809	46	8.8	1.9	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage, Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Quinoa (USDA·168874)	368	14.1	6.1	64.2	7	5	563	47	4.6	—	How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Quinoa (USDA·168917)	120	4.4	1.9	21.3	2.8	7	172	17	1.5	0	How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
Radishes	16	0.68	0.1	3.4	1.6	39	233	25	0.34	14.8	Vegetables by Season: Nutrition Compared and How to Store Them
Rainbow trout, farmed	141	19.9	6.2	0	0	51	377	25	0.31	2.9	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Rainbow trout, farmed, cooked	168	23.8	7.4	0	0	61	450	30	0.36	2.9	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Raspberries	52	1.2	0.65	11.9	6.5	1	151	25	0.69	26.2	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared, Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Raspberries, frozen, unsweetened	56	1.1	0.81	12.6	4.3	4	184	24	0.76	17.6	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Red bell pepper	26	0.99	0.3	6.0	2.1	4	211	7	0.43	128	Vegetables by Season: Nutrition Compared and How to Store Them
Red kidney beans, boiled	127	8.7	0.5	22.8	7.4	2	403	28	2.9	1.2	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Red kidney beans, canned, drained solids	124	8.0	1.1	21.5	5.5	231	277	57	1.5	0.2	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Red kidney beans, dry (raw)	337	22.5	1.1	61.3	15.2	12	1,359	83	6.7	4.5	Foods You Should Not Eat Raw: Beans, Potatoes, Meat and More
Romaine lettuce	17	1.2	0.3	3.3	2.1	8	247	33	0.97	4	Vegetables by Season: Nutrition Compared and How to Store Them
Rye bread	259	8.5	3.3	48.3	5.8	603	166	73	2.8	0.4	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
Salmon, Atlantic, farmed	208	20.4	13.4	0	0	59	363	9	0.34	3.9	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna, Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Salmon, farmed	206	22.1	12.3	0	0	61	384	15	0.34	3.7	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked, Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Salmon, pink, canned	138	23.1	5.0	0	0	381	333	283	0.77	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Salmon, sockeye	131	22.2	4.7	0	0	78	367	9	0.43	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Salsa, jarred	29	1.4	0.19	6.7	1.8	656	258	28	0.42	—	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Sardines, canned in oil	208	24.6	11.4	0	0	307	397	382	2.9	0	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc, Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Sesame oil	884	0	100	0	0	0	0	0	0	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Sesame seeds, whole	573	17.7	49.7	23.4	11.8	11	468	975	14.6	0	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage, Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Shallots	72	2.5	0.1	16.8	3.2	12	334	37	1.2	8	How to Make Black Garlic in a Rice Cooker, and How to Use It
Shrimp	99	24.0	0.28	0.2	—	111	259	70	0.51	—	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Smoked salmon (lox)	117	18.3	4.3	0	0	2,000	175	11	0.85	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Soy sauce (shoyu)	53	8.1	0.57	4.9	0.8	5,493	435	33	1.4	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Soy sauce, low sodium	57	9.1	0.3	5.6	0.7	3,598	352	30	1.4	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Soybean oil (often sold as "vegetable oil")	884	0	100	0	0	0	0	0	0.05	0	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Spinach	23	2.9	0.39	3.6	2.2	79	558	99	2.7	28.1	Vegetables by Season: Nutrition Compared and How to Store Them, Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
Spinach, boiled	23	3.0	0.26	3.8	2.4	70	466	136	3.6	9.8	Vegetables by Season: Nutrition Compared and How to Store Them, Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
Split peas, boiled	118	8.3	0.39	21.1	8.3	2	362	14	1.3	0.4	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Sriracha	93	1.9	0.93	19.2	2.2	2,124	321	18	1.6	26.9	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Strawberries (USDA·167762)	32	0.67	0.3	7.7	2	1	153	16	0.41	58.8	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Strawberries (USDA·327699)	31	0.64	0.22	7.6	1.8	10	89	12	0.28	36.3	100-Calorie Snacks Compared: How Much You Get of Each
Strawberries, frozen, sweetened (sliced)	96	0.53	0.13	25.9	1.9	3	98	11	0.59	41.4	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
Strawberries, frozen, unsweetened	35	0.43	0.11	9.1	2.1	2	148	16	0.75	41.2	Berries Compared: Fresh vs. Frozen vs. Dried, Washing and Storage
String cheese	254	24.3	15.9	2.8	0	619	84	782	0.22	0	100-Calorie Snacks Compared: How Much You Get of Each
Sunflower seed kernels	584	20.8	51.5	20	8.6	9	645	78	5.2	1.4	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage
Sweet corn	86	3.3	1.4	18.7	2	15	270	2	0.52	6.8	Vegetables by Season: Nutrition Compared and How to Store Them
Sweet potato, baked	90	2.0	0.15	20.7	3.3	36	475	38	0.69	19.6	High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared, Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Taco seasoning mix, dry	322	4.5	0	58	13.3	7,203	1,000	0	7.2	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Tahini	592	17.4	53.0	21.5	4.7	35	459	141	4.4	4.2	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Tamari	60	10.5	0.1	5.6	0.8	5,586	212	20	2.4	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Taro	112	1.5	0.2	26.5	4.1	11	591	43	0.55	4.5	How to Cook Lotus Root: Stop Browning, Crisp or Tender Texture
Teriyaki sauce	89	5.9	0.02	15.6	0.1	3,833	225	25	1.7	0	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Tilapia	96	20.1	1.7	0	0	52	302	10	0.56	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Tilapia, cooked	128	26.1	2.6	0	0	56	380	14	0.69	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Tofu, firm	78	9.0	4.2	2.9	0.9	12	148	201	1.6	0.2	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked, Diet Styles Compared: Low-Carb, Mediterranean, Asian Plates
Tofu, firm (calcium sulfate)	144	17.3	8.7	2.8	2.3	14	237	683	2.7	0.2	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Tomato	18	0.88	0.2	3.9	1.2	5	237	10	0.27	13.7	Vegetables by Season: Nutrition Compared and How to Store Them, Diet Styles Compared: Low-Carb, Mediterranean, Asian Plates
Tuna, canned in water	86	19.4	0.96	0	0	247	179	17	1.6	0	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked, Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Tuna, light, canned in oil	198	29.1	8.2	0	0	416	207	13	1.4	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Tuna, light, canned in water, no salt added	116	25.5	0.82	0	0	50	237	11	1.5	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Tuna, white (albacore), canned in water	128	23.6	3.0	0	0	377	237	14	0.97	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Tuna, yellowfin	109	24.4	0.49	0	0	45	441	4	0.77	0	Fish Nutrition Compared: Salmon, Cod, Tilapia, Canned Tuna
Turkey, roasted, meat only	159	29.1	3.8	0	0	101	239	13	1.0	0	High-Protein Foods Compared: Per 3 oz, Per 100 kcal, Cooked
Vegetable oil spread, 60% fat	535	0.6	59.2	0	0	785	30	21	0	0.1	Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Walnuts	654	15.2	65.2	13.7	6.7	2	441	98	2.9	1.3	Nuts and Seeds: Nutrition per Ounce, Salted vs. Unsalted, Storage, Cooking Oils and Fats Compared: Saturated Fat, Uses, Storage
Wheat berries, hard red winter	327	12.6	1.5	71.2	12.2	2	363	29	3.2	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
Wheat bread (not labeled whole wheat)	274	10.7	4.5	47.5	4	473	141	125	3.6	0.2	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
White bread	266	8.8	3.3	49.4	2.7	490	126	144	3.6	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
White mushrooms, microwaved	35	3.9	0.46	6.0	2.5	17	488	6	0.33	0	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
White mushrooms, raw	22	3.1	0.34	3.3	1	5	318	3	0.5	2.1	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
White mushrooms, sautéed	26	3.6	0.33	4.0	1.8	12	396	4	0.25	0	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
White rice, cooked (USDA·168878)	130	2.7	0.28	28.2	0.4	1	35	10	1.2	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
White rice, long-grain, enriched	365	7.1	0.66	80.0	1.3	5	115	28	4.3	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
White rice, long-grain, unenriched	365	7.1	0.66	80.0	1.3	5	115	28	0.8	0	How to Cook Quinoa: Rinsing, Water Ratio and Nutrition vs. Rice
White rice, medium-grain, cooked	130	2.4	0.21	28.6	0.3	0	29	3	1.5	0	Reheating Leftovers: Rice, Chicken, Spinach, Eggs, Mushrooms
Whole-wheat bread	252	12.4	3.5	42.7	6	455	254	161	2.5	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice, High-Fiber Foods: Beans, Vegetables, Fruit and Grains Compared
Wild rice (USDA·168897)	101	4.0	0.34	21.3	1.8	3	101	3	0.6	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
Wild rice (USDA·169726)	357	14.7	1.1	74.9	6.2	7	427	21	2.0	0	Whole Grains: Cooking Ratios and Nutrition vs. White Rice
Worcestershire sauce	77	0	0	19.2	0	1,300	800	107	5.3	13	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Yam (true yam, not sweet potato)	118	1.5	0.17	27.9	4.1	9	816	17	0.54	17.1	How to Cook Lotus Root: Stop Browning, Crisp or Tender Texture
Yellow mustard	60	3.7	3.3	5.8	4	1,104	152	63	1.6	0.3	Types of Salt: Table, Kosher, Sea Salt and Sodium in Sauces
Yogurt, plain, low fat	63	5.2	1.6	7.0	0	70	234	183	0.08	0.8	Mineral-Rich Foods Compared: Calcium, Iron, Potassium, Zinc
Yogurt, plain, whole milk	61	3.5	3.2	4.7	0	46	155	121	0.05	0.5	Carbs in Common Foods: Rice, Pasta, Bread, Potatoes and Fruit
Zucchini, with skin	17	1.2	0.32	3.1	1	8	261	16	0.37	17.9	Vegetables by Season: Nutrition Compared and How to Store Them