FATSL
Nutrition in selected food states
Values refer to the named edible food state per 100 g. Match species, variety, edible part and preparation before calculating your serving.
Composition of the selected records
Missing means not available, not zero. Total carbohydrate includes fiber; do not add it again. Water by mass is not liquid volume. Raw identifies the source state and does not recommend raw consumption.
| Food and exact state | Selected metric per 100 g | In your weighed serving |
|---|---|---|
| Buckwheat groats, roasted, dry Roasted groats before boiling; weigh the dry ingredient | 10.3 | 10.3 |
| Buckwheat groats, roasted, cooked Boiled roasted groats without additions; reference water content | 2.7 | 2.7 |
| Pasta, dry, unenriched Unenriched pasta; weigh before cooking | 3.2 | 3.2 |
| Potatoes, boiled after peeling Flesh without skin, salt or additions | 1.8 | 1.8 |
| Potatoes, boiled in skin, flesh only No salt or additions; exclude the skin from the consumed weight | 1.8 | 1.8 |
| White chocolate, generic No filling or additions; use the label for your own brand | 0.2 | 0.2 |
| Pasta, cooked, unenriched Unenriched pasta cooked without added salt; cooked weight without sauce | 1.8 | 1.8 |
| White long-grain rice, cooked Regular unenriched rice cooked without salt; cooked edible weight | 0.4 | 0.4 |
| Bulgur, cooked Cooked bulgur with reference water content; count additions separately | 4.5 | 4.5 |
| Lentils, boiled without salt Mature seeds boiled without salt; cooked edible weight | 7.9 | 7.9 |
| Red kidney beans, boiled without salt Mature red kidney beans boiled without salt; exclude the cooking liquid | 7.4 | 7.4 |
| Onion, raw, generic Edible bulb without dry outer skin; generic record, not a specific colour, variety or fried onion | 1.7 | 1.7 |
| Honeydew melon, raw Edible honeydew flesh without rind or seeds; does not identify a local melon variety | 0.8 | 0.8 |
| Cantaloupe melon, raw Edible cantaloupe flesh without rind or seeds; not a record for every melon variety | 0.9 | 0.9 |
| Casaba melon, raw Edible casaba flesh without rind or seeds; not a generic record for all melons | 0.9 | 0.9 |
| Plums, raw, generic Edible flesh without stones; generic record, not a specific variety or dried prunes | 1.4 | 1.4 |
| Prunes, dried, uncooked Ordinary dried plums, not stewed; distinct from low-moisture dehydrated prunes | 7.1 | 7.1 |
| Napa cabbage, raw, pe-tsai Edible leaves of raw pe-tsai Chinese cabbage; not bok choy or a dressed salad | 1.2 | 1.2 |
| Kiwifruit, green, raw Raw green kiwifruit; edible weight of the selected record | 3 | 3 |
| Pears, raw Edible raw pear; exclude any parts you do not eat | 3.1 | 3.1 |
| Grapes, red or green, raw European-type grapes, such as Thompson seedless; edible berries without stems | 0.9 | 0.9 |
| Beetroot, raw Edible raw beetroot without tops or discarded parts | 2.8 | 2.8 |
| Beetroot, boiled Boiled beetroot after draining; cooked edible weight | 2 | 2 |
| Zucchini, raw, with skin Raw summer zucchini with skin; other varieties may differ | 1 | 1 |
| Zucchini, boiled, with skin Boiled and drained zucchini with skin, without salt; count oil and sauce separately | 1 | 1 |
| Cauliflower, raw Raw edible cauliflower from the selected record | 2 | 2 |
| Cauliflower, boiled without salt Boiled and drained cauliflower without salt, oil or breading | 2.3 | 2.3 |
| Sauerkraut, canned, solids and liquid Canned sauerkraut including its liquid; not drained sauerkraut or a homemade mixture | 2.9 | 2.9 |
| Apples, dried, sulfured, uncooked Sulfured dried apples, not stewed; not a universal value for home-dried apples | 8.7 | 8.7 |
| Mango, raw, generic Edible raw flesh without skin or stone; not dried mango, puree or a drink | 1.6 | 1.6 |
| Figs, fresh, raw Edible fresh raw figs; not a dried or canned record | 2.9 | 2.9 |
| Figs, dried, uncooked Dried figs, not stewed; distinct from fresh fruit and cooked fruit drinks | 9.8 | 9.8 |
| Peaches, yellow-fleshed, raw Edible raw yellow-fleshed peach without stone; not canned or white-fleshed peaches | 1.5 | 1.5 |
| Nectarines, raw, generic Edible raw nectarine without stone; not peaches, canned fruit or syrup | 1.7 | 1.7 |
| Apricots, raw, generic Edible raw apricot without stone; not dried apricot, syrup or jam | 2 | 2 |
| Lemons, raw, without peel Raw edible flesh without peel; weigh in grams, not a record for juice, zest or lemonade | 2.8 | 2.8 |
| Mandarins, raw, generic Edible raw segments without peel; generic record, not a specific cultivar or canned product | 1.8 | 1.8 |
| Strawberries, raw, generic Raw edible berries without calyx; not frozen, sweetened or canned strawberries | 2 | 2 |
| Raspberries, raw, generic Raw edible berries from the generic record; not a frozen mix, puree or syrup | 6.5 | 6.5 |
| Sour cherries, red, raw Raw edible red sour cherries without stones; not sweet cherries or a prepared mixture | 1.6 | 1.6 |
| Cranberries, raw, generic Raw edible berries; not sweetened dried cranberries or a fruit drink | 3.6 | 3.6 |
| Blackberries, raw, generic Raw edible berries from the generic record; not the separate Alaskan wild blackberry record | 5.3 | 5.3 |
| Red or white currants, raw Generic record for raw red and white currants without stems; not blackcurrants | 4.3 | 4.3 |
| Sweet corn, yellow, raw Edible raw yellow sweet corn kernels; exclude the cob | 2 | 2 |
| Sweet corn, yellow, boiled without salt Boiled and drained yellow sweet corn kernels without salt, cob or additions | 2.4 | 2.4 |
| Sweet corn, yellow, canned, drained Canned whole yellow sweet corn kernels, drained solids only; not every brand | 2 | 2 |
| Sweet corn, yellow, canned, solids and liquid Regular canned yellow sweet corn in brine, including liquid; not drained corn | 1.7 | 1.7 |
| Bell pepper, red, raw Edible raw red sweet pepper; not hot pepper, seasoning or a stuffed dish | 2.1 | 2.1 |
| Bell pepper, green, raw Edible raw green sweet pepper; not hot pepper or a mixture | 1.7 | 1.7 |
| Bell pepper, yellow, raw Edible raw yellow sweet pepper; not cooked or stuffed pepper | 0.9 | 0.9 |
| Bell pepper, red, boiled without salt Boiled and drained red sweet pepper without salt; count oil, meat and sauces separately | 1.2 | 1.2 |
| Bell pepper, green, boiled without salt Boiled and drained green sweet pepper without salt; not yellow, fried or stuffed pepper | 1.2 | 1.2 |
| Green peas, raw Raw immature green peas without pods; not dried mature seeds | 5.7 | 5.7 |
| Green peas, boiled without salt Boiled and drained immature green peas without salt; not mature split peas | 5.5 | 5.5 |
| Green peas, canned, drained Canned green peas, drained solids only, without further cooking; not every brand | 4.9 | 4.9 |
| Green peas, canned, solids and liquid Regular canned green peas including their liquid; not drained peas | 3.3 | 3.3 |
| Eggplant, raw Edible raw eggplant; not a spread, fried dish or stewed recipe | 3 | 3 |
| Eggplant, boiled without salt Boiled and drained eggplant without salt; excludes frying and added oil | 2.5 | 2.5 |
| Pumpkin, raw, edible flesh Edible raw pumpkin flesh; not seeds, leaves, flowers or a mixture | 0.5 | 0.5 |
| Pumpkin, boiled without salt Boiled and drained pumpkin without salt; not baked pumpkin, seeds or porridge with additions | 1.1 | 1.1 |
| Celery stalks, raw Edible raw stalk celery; distinct from celeriac, not juice | 1.6 | 1.6 |
| Celery stalks, boiled without salt Boiled and drained stalk celery without salt; not celeriac or juice | 1.6 | 1.6 |
| Celeriac, raw Edible raw celery root; distinct from stalk celery | 1.8 | 1.8 |
| Celeriac, boiled without salt Boiled and drained celery root without salt; not stalk celery or puree with additions | 1.2 | 1.2 |
| Chickpeas, dry, mature seeds Raw dry mature chickpeas before cooking; not green chickpeas, canned chickpeas, hummus or flour | 12.2 | 12.2 |
| Chickpeas, boiled without salt Mature seeds boiled without salt; cooked edible weight, not hummus or a recipe with oil | 7.6 | 7.6 |
| Green split peas, dry, mature seeds Raw dry mature green split peas; not fresh immature peas or a yellow variety | 22.2 | 22.2 |
| Split peas, boiled without salt Generic cooked mature split pea record without salt; colour unspecified, not a measured yield of the green dry record | 8.3 | 8.3 |
| Broccoli, boiled without salt Boiled and drained broccoli without salt; not Chinese broccoli, frozen broccoli or a recipe with sauce | 3.3 | 3.3 |
| Pearled barley, dry Pearled barley before cooking; dry edible weight | 15.6 | 15.6 |
| Pearled barley, cooked Cooked pearled barley with reference water content; count additions separately | 3.8 | 3.8 |
| Millet, dry, generic Dry edible millet grain; generic record, not a specific brand | 8.5 | 8.5 |
| Millet, cooked, generic Cooked edible millet with reference water content; count milk and other additions separately | 1.3 | 1.3 |
| Rolled oats, dry, unenriched Regular and quick oats, dry and unenriched; selected rolled-oat record | 10.1 | 10.1 |
| Oatmeal, cooked with water, without salt Regular and quick unenriched oats cooked with water without salt; not a mixture with milk | 1.7 | 1.7 |
| Semolina, dry, unenriched Dry unenriched semolina; not cooked porridge, count milk and other ingredients separately | 3.9 | 3.9 |
| Quinoa, dry, generic Dry edible quinoa grain; generic record, not a specific colour or brand | 7 | 7 |
| Quinoa, cooked, generic Cooked edible quinoa with reference water content; count additions separately | 2.8 | 2.8 |
| Brown long-grain rice, dry Dry brown long-grain rice; generic record, not white rice or a specific brand | 3.6 | 3.6 |
| Brown long-grain rice, cooked Cooked brown long-grain rice with reference water content; count milk, oil and other additions separately | 1.6 | 1.6 |
| Almond kernels, generic Edible almond kernels; the source does not specify raw preparation; not almond milk, flour or butter | 12.5 | 12.5 |
| Almond kernels, blanched Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 9.9 | 9.9 |
| Almond kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.9 | 10.9 |
| Almond kernels, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.9 | 10.9 |
| Almond kernels, oil-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.5 | 10.5 |
| Almond kernels, oil-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.5 | 10.5 |
| Cashew kernels, raw Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 3.3 | 3.3 |
| Cashew kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 3 | 3 |
| Cashew kernels, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 3 | 3 |
| Cashew kernels, oil-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 3.3 | 3.3 |
| Cashew kernels, oil-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 3.3 | 3.3 |
| Pistachio kernels, raw Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.6 | 10.6 |
| Pistachio kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.3 | 10.3 |
| Pistachio kernels, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.3 | 10.3 |
| Hazelnut kernels, generic Edible hazelnut kernels, also called filberts; raw preparation is not specified | 9.7 | 9.7 |
| Hazelnut kernels, blanched Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 11 | 11 |
| Hazelnut kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 9.4 | 9.4 |
| English walnut kernels Edible English walnut kernels without shells; not black walnuts, glazed nuts or walnut oil | 6.7 | 6.7 |
| Peanuts, all types, raw Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 8.5 | 8.5 |
| Peanuts, all types, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 8.4 | 8.4 |
| Peanuts, all types, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 8.4 | 8.4 |
| Peanuts, all types, oil-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 9.4 | 9.4 |
| Peanuts, all types, oil-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 9.4 | 9.4 |
| Sunflower kernels, dried Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 8.6 | 8.6 |
| Sunflower kernels, dry-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 11.1 | 11.1 |
| Sunflower kernels, dry-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 9 | 9 |
| Sunflower kernels, oil-roasted, without added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.6 | 10.6 |
| Sunflower kernels, oil-roasted, with added salt Edible kernels without shells; match the stated preparation; reference data do not identify your brand or household oil uptake | 10.6 | 10.6 |
| Pumpkin and squash kernels, dried Edible pumpkin and squash kernels without shells; generic combined record, not one species or whole in-shell seeds | 6 | 6 |
| Pumpkin and squash kernels, roasted, without added salt Edible pumpkin and squash kernels without shells; generic combined record, not one species or whole in-shell seeds | 6.5 | 6.5 |
| Pumpkin and squash kernels, roasted, with added salt Edible pumpkin and squash kernels without shells; generic combined record, not one species or whole in-shell seeds | 6.5 | 6.5 |
| Sesame seeds, whole, dried Whole sesame seeds with the hull; match dried or toasted preparation; not hulled kernels or tahini | 11.8 | 11.8 |
| Sesame seeds, whole, roasted and toasted Whole sesame seeds with the hull; match dried or toasted preparation; not hulled kernels or tahini | 14 | 14 |
| Sesame kernels, dried (decorticated) Sesame kernels with the hull removed; match dried or toasted preparation; not tahini or a colour-specific variety | 11.6 | 11.6 |
| Sesame kernels, toasted, without added salt (decorticated) Sesame kernels with the hull removed; match dried or toasted preparation; not tahini or a colour-specific variety | 16.9 | 16.9 |
| Chia seeds, dried Dried chia seed weight before soaking; not hydrated seed weight, pudding or a drink | 34.4 | 34.4 |
| Medjool dates, without pits Edible Medjool flesh without pits; weigh your portion rather than assuming a piece weight | 6.7 | 6.7 |
| Deglet Noor dates, without pits Edible Deglet Noor flesh without pits; not every date variety, syrup or paste | 8 | 8 |
| Raisins, golden, seedless Edible golden seedless raisins; not fresh grapes, soaked weight, syrup or a mixed recipe | 3.3 | 3.3 |
| Raisins, dark, seedless Edible dark seedless raisins; not fresh grapes, soaked weight, syrup or a mixed recipe | 4.5 | 4.5 |
| Raisins, seeded (seeds removed by processing) USDA seeded raisin record; seeded means seeds removed during processing, not naturally seedless grapes or raisins eaten with seeds | 6.8 | 6.8 |
| Shrimp, mixed species, cooked, breaded and fried Mixed-species shrimp, cooked with breading and frying included. Not plain shrimp plus a universal oil multiplier. | 0.4 | 0.4 |
| Chicken, meat only, cooked, fried Broiler or fryer chicken; edible meat only, skin excluded. Exclude bones and discarded parts from the weighed portion. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. The source does not specify a flour or batter coating; do not infer an unbreaded or oil-free preparation. | 0.1 | 0.1 |
| Chicken, meat and skin, cooked, fried, batter-dipped Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Batter is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.3 | 0.3 |
| Chicken, meat and skin, cooked, fried, flour-coated Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Flour coating is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.1 | 0.1 |
| Chicken breast, meat and skin, cooked, fried, batter-dipped Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Batter is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.3 | 0.3 |
| Chicken breast, meat and skin, cooked, fried, flour-coated Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Flour coating is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.1 | 0.1 |
| Chicken drumstick, meat and skin, cooked, fried, flour-coated Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Flour coating is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.1 | 0.1 |
| Chicken drumstick, meat and skin, cooked, fried, batter-dipped Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Batter is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.3 | 0.3 |
| Chicken thigh, meat and skin, cooked, fried, batter-dipped Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Batter is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.3 | 0.3 |
| Chicken thigh, meat and skin, cooked, fried, flour-coated Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Flour coating is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.1 | 0.1 |
| Chicken wing, meat and skin, cooked, fried, batter-dipped Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Batter is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.3 | 0.3 |
| Chicken wing, meat and skin, cooked, fried, flour-coated Broiler or fryer chicken; edible meat and skin, skin included. Exclude bones and discarded parts from the weighed portion. Flour coating is included in this prepared record. Match the named cooking method. This reference does not determine your recipe, cooking yield or oil uptake. | 0.1 | 0.1 |
| White button mushrooms, raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 1 | 1 |
| White button mushrooms, cooked, boiled, drained, without salt Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.2 | 2.2 |
| White button mushrooms, cooked, boiled, drained, with salt Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.2 | 2.2 |
| White button mushrooms, stir-fried Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 1.8 | 1.8 |
| White button mushrooms, microwaved Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.5 | 2.5 |
| Crimini mushrooms (brown/Italian), raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 0.6 | 0.6 |
| Crimini mushrooms (brown/Italian), UV-exposed, raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 0.6 | 0.6 |
| Portabella mushrooms, raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 1.3 | 1.3 |
| Portabella mushrooms, grilled Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.2 | 2.2 |
| Portabella mushrooms, UV-exposed, raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 1.3 | 1.3 |
| Portabella mushrooms, UV-exposed, grilled Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.2 | 2.2 |
| Shiitake mushrooms, raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.5 | 2.5 |
| Shiitake mushrooms, dried Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 11.5 | 11.5 |
| Shiitake mushrooms, cooked, without salt Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.1 | 2.1 |
| Shiitake mushrooms, cooked, with salt Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.1 | 2.1 |
| Shiitake mushrooms, stir-fried Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 3.6 | 3.6 |
| Oyster mushrooms, raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.3 | 2.3 |
| Enoki mushrooms, raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.7 | 2.7 |
| Maitake mushrooms, raw Match the mushroom species and named preparation, including UV exposure where stated. Weigh edible food in that state. These macronutrients do not establish vitamin D content, an oil addition or your cooking yield. Further ingredients belong in your full recipe. | 2.7 | 2.7 |
| Spinach, raw Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 2.2 | 2.2 |
| Spinach, cooked, boiled, drained, without salt Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 2.4 | 2.4 |
| Spinach, cooked, boiled, drained, with salt Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 2.4 | 2.4 |
| Spinach, canned, regular pack, solids and liquids Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 1.6 | 1.6 |
| Spinach, canned, regular pack, drained solids Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 2.4 | 2.4 |
| Spinach, canned, no salt added, solids and liquids Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 2.2 | 2.2 |
| Spinach, frozen, chopped or leaf, unprepared Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 2.9 | 2.9 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 3.7 | 3.7 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Match raw, boiled, frozen unprepared or canned spinach, the stated salt treatment, and drained solids versus solids and liquid. Weigh the same edible state. Frozen unprepared is not a fresh or cooked record. | 3.7 | 3.7 |
| Peppermint, fresh Match peppermint or spearmint, fresh or dried. Weigh the edible leaves in that state. Tea, extract and essential oil are different products. | 8 | 8 |
| Spearmint, fresh Match peppermint or spearmint, fresh or dried. Weigh the edible leaves in that state. Tea, extract and essential oil are different products. | 6.8 | 6.8 |
| Spearmint, dried Match peppermint or spearmint, fresh or dried. Weigh the edible leaves in that state. Tea, extract and essential oil are different products. | 29.8 | 29.8 |
| Dill weed, fresh Weigh the named edible raw food. Prepared dishes and discarded parts are separate from this record. | 2.1 | 2.1 |
| Scallions (spring onions), raw, tops and bulb Raw edible tops and bulb together. A record for only green tops needs separate evidence. | 2.6 | 2.6 |
| Jerusalem artichokes (sunchokes), raw Weigh the named edible raw food. Prepared dishes and discarded parts are separate from this record. | 1.6 | 1.6 |
| Grapefruit, raw, pink/red and white, all areas Match the stated flesh colour in the edible raw portion. Mixed pink/red and white is a separate reference from either colour group alone; juice and syrup-packed fruit are different products. | 1.1 | 1.1 |
| Grapefruit, raw, pink and red, all areas Match the stated flesh colour in the edible raw portion. Mixed pink/red and white is a separate reference from either colour group alone; juice and syrup-packed fruit are different products. | 1.6 | 1.6 |
| Grapefruit, raw, white, all areas Match the stated flesh colour in the edible raw portion. Mixed pink/red and white is a separate reference from either colour group alone; juice and syrup-packed fruit are different products. | 1.1 | 1.1 |
| Purple passion fruit, raw Purple passion fruit, edible raw portion. Yellow passion fruit, sweet granadilla and juice are separate products. | 10.4 | 10.4 |
| Cherries, sour, red, frozen, unsweetened Exact reference state: Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program). Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.6 | 1.6 |
| Bread, naan, plain, commercially prepared, refrigerated Exact reference state: Bread, naan, plain, commercially prepared, refrigerated. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.2 | 2.2 |
| Bread, naan, whole wheat, commercially prepared, refrigerated Exact reference state: Bread, naan, whole wheat, commercially prepared, refrigerated. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.8 | 4.8 |
| Rice bran, crude Exact reference state: Rice bran, crude. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 21 | 21 |
| Spices, parsley, dried Exact reference state: Spices, parsley, dried. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 26.7 | 26.7 |
| Shallots, raw Exact reference state: Shallots, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.2 | 3.2 |
| Snacks, popcorn, caramel-coated, without peanuts Exact reference state: Snacks, popcorn, caramel-coated, without peanuts. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 5.2 | 5.2 |
| Lemon juice, raw Exact reference state: Lemon juice, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.3 | 0.3 |
| Lemon juice from concentrate, canned or bottled Exact reference state: Lemon juice from concentrate, canned or bottled. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.7 | 0.7 |
| Lemon peel, raw Exact reference state: Lemon peel, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 10.6 | 10.6 |
| Pummelo, raw Exact reference state: Pummelo, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1 | 1 |
| Rhubarb, raw Exact reference state: Rhubarb, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.8 | 1.8 |
| Strawberries, frozen, unsweetened Exact reference state: Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program). Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.1 | 2.1 |
| Strawberries, frozen, sweetened, sliced Exact reference state: Strawberries, frozen, sweetened, sliced. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.9 | 1.9 |
| Pears, canned, heavy syrup, drained Exact reference state: Pears, canned, heavy syrup, drained. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.7 | 2.7 |
| Durian, raw or frozen Exact reference state: Durian, raw or frozen. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.8 | 3.8 |
| Apples, raw, golden delicious, with skin Exact reference state: Apples, raw, golden delicious, with skin. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.4 | 2.4 |
| Cowpeas, young pods with seeds, raw Exact reference state: Cowpeas, young pods with seeds, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.3 | 3.3 |
| Cress, garden, raw Exact reference state: Cress, garden, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.1 | 1.1 |
| Edamame, frozen, unprepared Exact reference state: Edamame, frozen, unprepared. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.8 | 4.8 |
| Edamame, frozen, prepared Exact reference state: Edamame, frozen, prepared. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 5.2 | 5.2 |
| Mushrooms, Chanterelle, raw Exact reference state: Mushrooms, Chanterelle, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.8 | 3.8 |
| Squash, winter, acorn, raw Exact reference state: Squash, winter, acorn, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.5 | 1.5 |
| Squash, winter, hubbard, raw Exact reference state: Squash, winter, hubbard, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.9 | 3.9 |
| Squash, winter, hubbard, baked, without salt Exact reference state: Squash, winter, hubbard, baked, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.9 | 4.9 |
| Taro, cooked, without salt Exact reference state: Taro, cooked, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 5.1 | 5.1 |
| Carrots, canned, no salt added, drained solids Exact reference state: Carrots, canned, no salt added, drained solids. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.5 | 1.5 |
| Squash, zucchini, baby, raw Exact reference state: Squash, zucchini, baby, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.1 | 1.1 |
| Wild rice, cooked Exact reference state: Wild rice, cooked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.8 | 1.8 |
| Pasta, gluten-free, corn, cooked Exact reference state: Pasta, gluten-free, corn, cooked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.8 | 4.8 |
| Rice noodles, cooked Exact reference state: Rice noodles, cooked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1 | 1 |
| Pears, canned, water pack, solids and liquids Exact reference state: Pears, canned, water pack, solids and liquids. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.6 | 1.6 |
| Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt Exact reference state: Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.8 | 0.8 |
| Beans, snap, green, cooked, boiled, drained, without salt Exact reference state: Beans, snap, green, cooked, boiled, drained, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.2 | 3.2 |
| Beets, canned, regular pack, solids and liquids Exact reference state: Beets, canned, regular pack, solids and liquids. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.2 | 1.2 |
| Dandelion greens, raw Exact reference state: Dandelion greens, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.5 | 3.5 |
| Dandelion greens, cooked, boiled, drained, without salt Exact reference state: Dandelion greens, cooked, boiled, drained, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.9 | 2.9 |
| Okra, raw Exact reference state: Okra, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.2 | 3.2 |
| Okra, cooked, boiled, drained, without salt Exact reference state: Okra, cooked, boiled, drained, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.5 | 2.5 |
| Squash, winter, acorn, cooked, baked, without salt Exact reference state: Squash, winter, acorn, cooked, baked, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.4 | 4.4 |
| Arugula, raw Exact reference state: Arugula, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.6 | 1.6 |
| Wheat, sprouted Exact reference state: Wheat, sprouted. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.1 | 1.1 |
| Barley flour or meal Exact reference state: Barley flour or meal. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 10.1 | 10.1 |
| Rice noodles, dry Exact reference state: Rice noodles, dry. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.6 | 1.6 |
| Spelt, uncooked Exact reference state: Spelt, uncooked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 10.7 | 10.7 |
| Spelt, cooked Exact reference state: Spelt, cooked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.9 | 3.9 |
| Mung beans, mature seeds, sprouted, raw Exact reference state: Mung beans, mature seeds, sprouted, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.8 | 1.8 |
| Beets, canned, drained solids Exact reference state: Beets, canned, drained solids. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.8 | 1.8 |
| Brussels sprouts, frozen, unprepared Exact reference state: Brussels sprouts, frozen, unprepared. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.8 | 3.8 |
| Brussels sprouts, frozen, cooked, boiled, drained, without salt Exact reference state: Brussels sprouts, frozen, cooked, boiled, drained, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.1 | 4.1 |
| Cabbage, cooked, boiled, drained, without salt Exact reference state: Cabbage, cooked, boiled, drained, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.9 | 1.9 |
| Peas, green, frozen, unprepared Exact reference state: Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program). Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.5 | 4.5 |
| Peas, green, frozen, cooked, boiled, drained, without salt Exact reference state: Peas, green, frozen, cooked, boiled, drained, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.5 | 4.5 |
| Potatoes, red, flesh and skin, raw Exact reference state: Potatoes, red, flesh and skin, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.7 | 1.7 |
| Yam, raw Exact reference state: Yam, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.1 | 4.1 |
| Yam, cooked, boiled, drained, or baked, without salt Exact reference state: Yam, cooked, boiled, drained, or baked, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.9 | 3.9 |
| Potatoes, baked, flesh and skin, without salt Exact reference state: Potatoes, baked, flesh and skin, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.2 | 2.2 |
| Nuts, macadamia nuts, raw Exact reference state: Nuts, macadamia nuts, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 8.6 | 8.6 |
| Nuts, macadamia nuts, dry roasted, without salt added Exact reference state: Nuts, macadamia nuts, dry roasted, without salt added. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 8 | 8 |
| Chocolate, dark, 45- 59% cacao solids Exact reference state: Chocolate, dark, 45- 59% cacao solids. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 7 | 7 |
| Chocolate, dark, 60-69% cacao solids Exact reference state: Chocolate, dark, 60-69% cacao solids. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 8 | 8 |
| Beet greens, raw Exact reference state: Beet greens, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.7 | 3.7 |
| Beet greens, cooked, boiled, drained, without salt Exact reference state: Beet greens, cooked, boiled, drained, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.9 | 2.9 |
| Carrots, canned, regular pack, solids and liquids Exact reference state: Carrots, canned, regular pack, solids and liquids. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.8 | 1.8 |
| Carrots, canned, regular pack, drained solids Exact reference state: Carrots, canned, regular pack, drained solids. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.5 | 1.5 |
| Potatoes, red, flesh and skin, baked Exact reference state: Potatoes, red, flesh and skin, baked. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.8 | 1.8 |
| Turnips, raw Exact reference state: Turnips, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.8 | 1.8 |
| Peppers, hot chili, green, raw Exact reference state: Peppers, hot chili, green, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.5 | 1.5 |
| Spices, bay leaf Exact reference state: Spices, bay leaf. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 26.3 | 26.3 |
| Spices, dill seed Exact reference state: Spices, dill seed. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 21.1 | 21.1 |
| Spices, marjoram, dried Exact reference state: Spices, marjoram, dried. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 40.3 | 40.3 |
| Spices, chervil, dried Exact reference state: Spices, chervil, dried. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 11.3 | 11.3 |
| Spices, fenugreek seed Exact reference state: Spices, fenugreek seed. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 24.6 | 24.6 |
| Spices, rosemary, dried Exact reference state: Spices, rosemary, dried. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 42.6 | 42.6 |
| Millet flour Exact reference state: Millet flour. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.5 | 3.5 |
| Pigeon peas (red gram), mature seeds, raw Exact reference state: Pigeon peas (red gram), mature seeds, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 15 | 15 |
| Pigeon peas (red gram), mature seeds, cooked, boiled, without salt Exact reference state: Pigeon peas (red gram), mature seeds, cooked, boiled, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 6.7 | 6.7 |
| Bread, whole-wheat, commercially prepared Exact reference state: Bread, whole-wheat, commercially prepared. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 6 | 6 |
| Rosemary, fresh Exact reference state: Rosemary, fresh. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 14.1 | 14.1 |
| Beans, adzuki, mature seeds, cooked, boiled, without salt Exact reference state: Beans, adzuki, mature seeds, cooked, boiled, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 7.3 | 7.3 |
| Beans, black, mature seeds, raw Exact reference state: Beans, black, mature seeds, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 15.5 | 15.5 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Exact reference state: Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 10.6 | 10.6 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt Exact reference state: Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 6.5 | 6.5 |
| Bananas, dehydrated, or banana powder Exact reference state: Bananas, dehydrated, or banana powder. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 9.9 | 9.9 |
| Blackberry juice, canned Exact reference state: Blackberry juice, canned. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.1 | 0.1 |
| Bread, paratha, whole wheat, commercially prepared, frozen Exact reference state: Bread, paratha, whole wheat, commercially prepared, frozen. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 9.6 | 9.6 |
| Soy flour, full-fat, raw Exact reference state: Soy flour, full-fat, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 9.6 | 9.6 |
| Soy flour, full-fat, roasted Exact reference state: Soy flour, full-fat, roasted. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 9.7 | 9.7 |
| Soy flour, defatted Exact reference state: Soy flour, defatted. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 17.5 | 17.5 |
| Lentils, pink or red, raw Exact reference state: Lentils, pink or red, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 10.8 | 10.8 |
| Cowpeas, catjang, mature seeds, cooked, boiled, without salt Exact reference state: Cowpeas, catjang, mature seeds, cooked, boiled, without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.6 | 3.6 |
| Snacks, tortilla chips, plain, white corn, salted Exact reference state: Snacks, tortilla chips, plain, white corn, salted. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 5.4 | 5.4 |
| Snacks, tortilla chips, nacho cheese Exact reference state: Snacks, tortilla chips, nacho cheese. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 5.1 | 5.1 |
| Apple juice, canned or bottled, unsweetened, with added ascorbic acid Exact reference state: Apple juice, canned or bottled, unsweetened, with added ascorbic acid. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.2 | 0.2 |
| Pomegranate juice, bottled Exact reference state: Pomegranate juice, bottled. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.1 | 0.1 |
| Tomatillos, raw Exact reference state: Tomatillos, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.9 | 1.9 |
| Oat bran, raw Exact reference state: Oat bran, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 15.4 | 15.4 |
| Orange juice, raw Exact reference state: Orange juice, raw (Includes foods for USDA's Food Distribution Program). Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.2 | 0.2 |
| Orange juice, canned, unsweetened Exact reference state: Orange juice, canned, unsweetened. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.3 | 0.3 |
| Beans, snap, green, frozen, cooked, boiled, drained, with salt Exact reference state: Beans, snap, green, frozen, cooked, boiled, drained, with salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3 | 3 |
| Wheat bran, crude Exact reference state: Wheat bran, crude. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 42.8 | 42.8 |
| Beans, snap, green, frozen, all styles, unprepared Exact reference state: Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program). Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.6 | 2.6 |
| Beans, snap, green, frozen, cooked, boiled, drained without salt Exact reference state: Beans, snap, green, frozen, cooked, boiled, drained without salt. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3 | 3 |
| Beans, snap, green, frozen, all styles, microwaved Exact reference state: Beans, snap, green, frozen, all styles, microwaved. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.4 | 3.4 |
| Snacks, popcorn, oil-popped, white popcorn, salt added Exact reference state: Snacks, popcorn, oil-popped, white popcorn, salt added. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 10 | 10 |
| Tomato juice, canned, with salt added Exact reference state: Tomato juice, canned, with salt added. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.4 | 0.4 |
| Tomatoes, orange, raw Exact reference state: Tomatoes, orange, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.9 | 0.9 |
| Tomato juice, canned, without salt added Exact reference state: Tomato juice, canned, without salt added. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.4 | 0.4 |
| Spices, garlic powder Exact reference state: Spices, garlic powder. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 9 | 9 |
| Basil, fresh Exact reference state: Basil, fresh. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.6 | 1.6 |
| Soy sauce made from soy and wheat (shoyu), low sodium Exact reference state: Soy sauce made from soy and wheat (shoyu), low sodium. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.7 | 0.7 |
| Bread, crumbs, dry, grated, seasoned Exact reference state: Bread, crumbs, dry, grated, seasoned. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.9 | 4.9 |
| Grape juice, canned or bottled, unsweetened, without added ascorbic acid Exact reference state: Grape juice, canned or bottled, unsweetened, without added ascorbic acid. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.2 | 0.2 |
| Blueberries, frozen, unsweetened Exact reference state: Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program). Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.7 | 2.7 |
| Blueberries, frozen, sweetened Exact reference state: Blueberries, frozen, sweetened. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.2 | 2.2 |
| Soy sauce made from soy and wheat (shoyu) Exact reference state: Soy sauce made from soy and wheat (shoyu). Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.8 | 0.8 |
| Bread, crumbs, dry, grated, plain Exact reference state: Bread, crumbs, dry, grated, plain. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.5 | 4.5 |
| Candies, MARS SNACKFOOD US, DOVE Dark Chocolate Exact reference state: Candies, MARS SNACKFOOD US, DOVE Dark Chocolate. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 7.6 | 7.6 |
| Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated Exact reference state: Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2 | 2 |
| Candies, MARS SNACKFOOD US, SNICKERS Bar Exact reference state: Candies, MARS SNACKFOOD US, SNICKERS Bar. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.3 | 2.3 |
| Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated Exact reference state: Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.6 | 2.6 |
| Fast foods, hamburger; single, regular patty; plain Exact reference state: Fast foods, hamburger; single, regular patty; plain. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.7 | 1.7 |
| Fast foods, hamburger; single, regular patty; with condiments Exact reference state: Fast foods, hamburger; single, regular patty; with condiments. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.8 | 1.8 |
| Fast foods, potato, french fried in vegetable oil Exact reference state: Fast foods, potato, french fried in vegetable oil. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 3.8 | 3.8 |
| Fast foods, hamburger, large, single patty, with condiments Exact reference state: Fast foods, hamburger, large, single patty, with condiments. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.1 | 1.1 |
| Spices, pepper, red or cayenne Exact reference state: Spices, pepper, red or cayenne. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 27.2 | 27.2 |
| Spices, chili powder Exact reference state: Spices, chili powder. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 34.8 | 34.8 |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat Exact reference state: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 9.4 | 9.4 |
| Apples, raw, with skin Exact reference state: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program). Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 2.4 | 2.4 |
| Apricot nectar, canned, with added ascorbic acid Exact reference state: Apricot nectar, canned, with added ascorbic acid. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0.1 | 0.1 |
| Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise Exact reference state: Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 1.5 | 1.5 |
| Cereals ready-to-eat, wheat, puffed, fortified Exact reference state: Cereals ready-to-eat, wheat, puffed, fortified. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4.4 | 4.4 |
| Udon noodles, dried wheat noodles, cooked Dried wheat udon after cooking; weigh the cooked noodles, not the dry ingredient. | 0.7 | 0.7 |
| Seeds, hemp seed, hulled Exact reference state: Seeds, hemp seed, hulled. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 4 | 4 |
| Pork, fresh, variety meats and by-products, leaf fat, raw Exact reference state: Pork, fresh, variety meats and by-products, leaf fat, raw. Values refer to 100 g of the edible food in this record. Match the variety, edible part and preparation; a raw record is not advice to eat raw food. | 0 | 0 |
Continue with your own food
Match the edible part, preparation and nutrition basis. Use your own package or receipt when it describes the actual food. Missing values remain unknown.
Use a known label and weighed serving