Apricots, raw

14
1.4
8
0.54
2.4
0.39
0.027
0
48
Arugula, raw
160
2.58
47
1.46
1.6
0.66
0.086
0
25
Avocados, raw, California
11
2.11
41
1.18
4.9
17.33
2.59
0
177
Bananas, raw
6
1.03
29
0.31
2.4
0.48
0.185
0
92
Beans, adzuki, mature seeds, raw
66
19.87
127
4.98
12.7
0.53
0.191
0
329
Beans, black, mature seeds, raw
123
21.6
171
5.02
15.2
1.42
0.366
0
341

Beans,
127
23.03
156
5
24.7
1.23
0.316
0
335
Beans,
186
18.81
188
3.4
25.2
2.02
0.221
0
343
Beans,
175
21.86
189
5.47
20.2
1.14
0.356
0
339
Beans,
143
23.58
140
8.2
24.9
0.83
0.12
0
333
Beans,
195
24.37
160
9.35
24.9
0.25
0.036
0
330
Beans,
83
22.53
138
6.69
15.2
1.06
0.154
0
337

cranberry (roman), mature seeds, raw

french, mature seeds, raw

great northern, mature seeds, raw

kidney, all types, mature seeds, raw

kidney, california red, mature seeds, raw

kidney, red, mature seeds, raw

Beans,
131
25.33
138
8.7
24.9
0.45
0.065
0
329
Beans,
155
22.33
173
6.44
24.4
1.28
0.331
0
335
Beans,
130
20.96
182
6.77
12.7
1.13
0.292
0
343
Beans,
52
9.31
54
2.71
8.6
0.48
0.058
0
162
Beans,
58
9.8
60
3
5.7
0.5
0.061
0
170
Beans,
121
20.88
159
5.88
24.4
1.13
0.235
0
340

kidney, royal red, mature seeds, raw

navy, mature seeds, raw

pink, mature seeds, raw

pinto, immature seeds, frozen, cooked, boiled, drained, without salt

pinto, immature seeds, frozen, unprepared

pinto, mature seeds, raw

Beans,
173
21.11
183
7.73
24.9
1.18
0.304
0
336
Beans,
46
1.89
25
1.28
3.2
0.28
0.064
0
35
Beans,
37
1.82
25
1.04
3.4
0.12
0.026
0
31
Beans,
240
23.36
190
10.44
15.2
0.85
0.219
0
333
Beans,
166
22
222
7.01
25.1
2.6
0.671
0
345
Beets,
16
1.61
23
0.8
2.8
0.17
0.027
0
43

small white, mature seeds, raw

snap, green, cooked, boiled, drained, without salt

snap, green, raw

white, mature seeds, raw

yellow, mature seeds, raw

raw

Blueberries, raw
6
0.67
5
0.17
2.7
0.38
0.032
0
56
Broadbeans (fava beans), mature seeds, raw
103
26.12
192
6.7
25
1.53
0.254
0
341
Broccoli, raw
48
2.98
25
0.88
3
0.35
0.054
0
28
Burdock root, raw
41
1.53
38
0.8
3.3
0.15
0.025
0
72
Cabbage, raw
47
1.44
15
0.59
2.3
0.27
0.033
0
25
Cabbage, red, raw
51
1.39
15
0.49
2
0.26
0.034
0
27

Carrots, raw
27
1.03
15
0.5
3
0.19
0.03
0
43
Celery, raw
40
0.75
11
0.4
1.7
0.14
0.037
0
16
Chard, swiss, raw
51
1.8
81
1.8
1.6
0.2
0.03
0
19
Cherries, sweet, raw
15
1.2
11
0.39
2.3
0.96
0.216
0
72
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without s
alt
49
8.86
48
2.89
7.6
2.59
0.269
0
164
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
105
19.3
115
6.24
17.4
6.04
0.626
0

364
Chicory roots, raw
41
1.4
22
0.8
0.2
0.048
0
73
Collards, raw
145
2.45
9
0.19
3.6
0.42
0.055
0
30
Cranberries, raw
7
0.39
5
0.2
4.2
0.2
0.017
0
49
Cucumber, with peel, raw
14
0.69
11
0.26
0.8
0.13
0.034
0
13
Currants, zante, dried
86
4.08
41
3.26
6.8
0.27
0.028
0
283
Dandelion greens, raw
187
2.7
36
3.1
3.5
0.7
0.17
0

45
Egg, whole, cooked, fried
55
13.54
11
1.56
0
15
4.167
459
199
Egg, whole, cooked, hard-boiled
50
12.58
10
1.19
0
10.61
3.267
424
155
Egg, whole, raw, fresh
49
12.49
10
1.44
0
10.02
3.1
425
149
Endive, raw
52
1.25
15
0.83
3.1
0.2
0.048
0
17
Figs, dried, uncooked
144
3.05
59
2.23
12.2
1.17
0.234
0
255
Figs, raw
35
0.75
17
0.37
3.3
0.3
0.06
0

74
Finfish, halibut, Atlantic and Pacific, cooked, dry heat
60
26.69
107
1.07
0
2.94
0.417
41
140
Ginger root, raw
18
1.74
43
0.5
2
0.73
0.203
0
69
Grapes, red or green (european type varieties, such as, Thompson seedless), raw
11
0.66
6
0.26
1
0.58
0.189
0
71
Kale, raw
135
3.3
34
1.7
2
0.7
0.091
0
50
Kiwi fruit, (chinese gooseberries), fresh, raw
26
0.99
30
0.41
3.4
0.44
0.029
0
61
Leeks, (bulb and lower leaf-portion), raw
59
1.5
28
2.1
1.8
0.3
0.04
0

61
Lentils, mature seeds, raw
51
28.06
107
9.02
30.5
0.96
0.135
0
338
Lettuce, butterhead (includes boston and bibb types), raw
32
1.29
13
0.3
1
0.22
0.029
0
13
Lettuce, cos or romaine, raw
36
1.62
6
1.1
1.7
0.2
0.026
0
14
Lettuce, iceberg (includes crisphead types), raw
19
1.01
9
0.5
1.4
0.19
0.025
0
12
Lettuce, looseleaf, raw
68
1.3
11
1.4
1.9
0.3
0.039
0
18
Lima beans, immature seeds, raw
34
6.84
58
3.14
4.9
0.86
0.198
0

113
Lima beans, large, mature seeds, raw
81
21.46
224
7.51
19
0.69
0.161
0
338
Lotus root, raw
45
2.6
23
1.16
4.9
0.1
0.03
0
74
Mangos, raw
10
0.51
9
0.13
1.8
0.27
0.066
0
65
Melons, cantaloupe, raw
11
0.88
11
0.21
0.8
0.28
0.071
0
35
Melons, honeydew, raw
6
0.46
7
0.07
0.6
0.1
0.025
0
35
Milk, goat
133.5
3.56
13.97
0.05
0
4.14
2.667
11.4

68.813
Milk, human
32.2
1.03
3.4
0.03
0
4.38
2.009
13.9
69.563
Milk, nonfat
123
3.41
11
0.04
0
0.18
0.117
2
35
Milk, producer, fluid, 3.7% milkfat
119
3.28
13.4
0.05
0
3.66
2.278
14.3
64.172
Milk, sheep
193.4
5.98
18.36
0.1
0
7
4.603
27
107.808
Mothbeans, mature seeds, raw
150
22.94
381
10.85
1.61
0.364
0
343
Mulberries, raw
39
1.44
18
1.85
1.7
0.39
0.027
0

43
Mung beans, mature seeds, raw
132
23.86
189
6.74
16.3
1.15
0.348
0
347
Mungo beans, mature seeds, raw
138
25.21
267
7.57
18.3
1.64
0.114
0
341
Mushrooms, portabella, raw
8
2.5
11
0.6
1.5
0.2
0.026
0
26
Mushrooms, raw
5
2.9
10
1.04
1.2
0.33
0.046
0
25
Mushrooms, shiitake, cooked, without salt
3
1.56
14
0.44
2.1
0.22
0.055
0
55
Mustard greens, raw
103
2.7
32
1.46
3.3
0.2
0.01
0

26
Nuts, almond butter, plain, without salt added
270
15.08
303
3.7
3.7
59.1
5.602
0
633
Nuts, almonds
248
21.26
275
4.29
11.8
50.64
3.881
0
578
Nuts, brazilnuts, dried, unblanched
176
14.34
225
3.4
5.4
66.22
16.154
0
656
Nuts, cashew nuts, dry roasted, without salt added
45
15.31
260
6
3
46.35
9.157
0
574
Nuts, chestnuts, european, raw, peeled
19
1.63
30
0.94
1.25
0.235
0
196
Nuts, chestnuts, european, raw, unpeeled
27
2.42
32
1.01
8.1
2.26
0.425
0

213
Nuts, coconut meat, raw
14
3.33
32
2.43
9
33.49
29.698
0
354
Nuts, hazelnuts or filberts
114
14.95
163
4.7
9.7
60.75
4.464
0
628
Nuts, macadamia nuts, raw
85
7.91
130
3.69
8.6
75.77
12.061
0
718
Nuts, pecans
70
9.17
121
2.53
9.6
71.97
6.175
0
691
Nuts, pine nuts, pignolia, dried
26
24
233
9.2
4.5
50.7
7.797
0
566
Nuts, pine nuts, pinyon, dried
8
11.57
234
3.06
10.7
60.98
9.377
0

629
Nuts,
108
21.24
120
4.18
10.3
45.73
5.525
0
570
Nuts,
107
20.48
121
4.27
10
43.19
5.286
0
551
Nuts,
58
24.35
202
3.07
5
56.58
3.628
0
607
Nuts,
104
15.23
158
2.91
6.7
65.21
6.126
0
654
Oats
54
16.89
177
4.72
10.6
6.9
1.217
0
389
Okra,
81
2
57
0.8
3.2
0.1
0.026
0

pistachio nuts, dry roasted, without salt added

pistachio nuts, raw

walnuts, black

walnuts, English

raw

33
Onions, raw
20
1.16
10
0.22
1.8
0.16
0.026
0
38
Oranges, raw, California, valencias
40
1.04
10
0.09
2.5
0.3
0.035
0
49
Papayas, raw
24
0.61
10
0.1
1.8
0.14
0.043
0
39
Parsley, raw
138
2.97
50
6.2
3.3
0.79
0.132
0
36
Peanut butter, chunk style,
41
24.05
159
1.9
6.6
49.94
9.58
0
589
Peanuts, spanish, raw
106
26.15
188
3.91
9.5
49.6
7.642
0

570
Peanuts, virginia, raw
89
25.19
171
2.55
8.5
48.75
6.361
0
563
Pears, raw
11
0.39
6
0.25
2.4
0.4
0.022
0
59
Peas, edible-podded, raw
43
2.8
24
2.08
2.6
0.2
0.039
0
42
Peas, green, raw
25
5.42
33
1.47
5.1
0.4
0.071
0
81
Pineapple, raw
7
0.39
14
0.37
1.2
0.43
0.032
0
49
Plums, raw
4
0.79
7
0.1
1.5
0.62
0.049
0

55
Pomegranates, raw
3
0.95
3
0.3
0.6
0.3
0.038
0
68
Prickly pears, raw
56
0.73
85
0.3
3.6
0.51
0.067
0
41
Prunes, dried, uncooked
51
2.61
45
2.48
7.1
0.52
0.041
0
239
Quinoa
60
13.1
210
9.25
5.9
5.8
0.59
0
374
Raisins, seedless
49
3.22
33
2.08
4
0.46
0.15
0
300
Rhubarb, raw
86
0.9
12
0.22
1.8
0.2
0.053
0

21
Rice, brown, long-grain, cooked
10
2.58
43
0.42
1.8
0.9
0.18
0
111
Rice, brown, medium-grain, cooked
10
2.32
44
0.53
1.8
0.83
0.165
0
112
Rice, white, long-grain, regular, cooked
10
2.69
12
1.2
0.4
0.28
0.077
0
130
Seaweed, agar, raw
54
0.54
67
1.86
0.5
0.03
0.006
0
26
Seaweed, irishmoss, raw
72
1.51
144
8.9
1.3
0.16
0.033
0
49
Seaweed, kelp, raw
168
1.68
121
2.85
1.3
0.56
0.247
0

43
Seaweed, laver, raw
70
5.81
2
1.8
0.3
0.28
0.061
0
35
Seaweed, wakame, raw
150
3.03
107
2.18
0.5
0.64
0.13
0
45
Seeds, Flax seed
199
19.5
362
6.22
27.9
34
3.196
0
492
Seeds, pumpkin and squash seed kernels
43
24.54
535
14.97
3.9
45.85
8.674
0
541
Seeds, sesame butter, tahini
426
17
95
8.95
9.3
53.76
7.529
0
595
Seeds, sesame seeds
975
17.73
351
14.55
11.8
49.67
6.957
0

573
Seeds, sunflower seed
116
22.78
354
6.77
10.5
49.57
5.195
0
570
Soybeans, green, raw
197
12.95
65
3.55
4.2
6.8
0.786
0
147
Soybeans, mature seeds, raw
277
36.49
280
15.7
9.3
19.94
2.884
0
416
Soybeans, mature seeds, sprouted, raw
67
13.09
72
2.1
1.1
6.7
0.929
0
122
Spinach, raw
99
2.86
79
2.71
2.7
0.35
0.056
0
22
Tangerines, (mandarin oranges), raw
14
0.63
12
0.1
2.3
0.19
0.022
0

44
Tofu, firm, prepared with
162
8.04
46
1.45
0.4
4.46
0.646
0
77
Tofu, raw, firm, prepared
683
15.78
58
10.47
2.3
8.72
1.261
0
145
Tofu, soft, prepared with
111
6.55
27
1.11
0.2
3.69
0.533
0
61
Tomatoes, red, ripe, raw,
5
0.85
11
0.45
1.1
0.33
0.045
0
21
Tomatoes, sun-dried
110
14.11
194
9.09
12.3
2.97
0.426
0
258
Turnip greens, raw
190
1.5
31
1.1
3.2
0.3
0.07
0

calcium sulfate and magnesium chloride

with calcium sulfate

calcium sulfate and magnesium chloride

year round average

27
Wasabi, root, raw
128
4.8
69
1.03
7.7
0.63
0
109
Watercress, raw
120
2.3
21
0.2
1.5
0.1
0.027
0
11
Yardlong beans, mature seeds, raw
138
24.33
338
8.61
11
1.31
0.339
0
347