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The information on this site is from academic and research studies. Applicability to humans must be determined by a licensed medical professional.

Nutrient : Energy

A Zero(0) indicates trace amounts.

Items with less than 5mg/gram are excluded
Food Group Food Scientific Name mg /gram
Fats and Oils Oil, olive, salad or cooking 3699
Nut and Seed Products Nuts, macadamia nuts, raw Macadamia integrifolia, M. tetraphylla 3004
Nuts, pecans Carya illinoinensis 2889
Nuts, brazilnuts, dried, unblanched Bertholletia excelsa 2757
Nuts, walnuts, english Juglans regia 2738
Sweets Baking chocolate, unsweetened, squares 2685
Nut and Seed Products Nuts, pine nuts, pinyon, dried Pinus edulis 2632
Nuts, hazelnuts or filberts Corylus spp. 2629
Legumes and Legume Products Peanuts, all types, oil-roasted, with salt 2506
Nut and Seed Products Nuts, cashew nuts, oil roasted, without salt added 2426
Nuts, almonds Prunus dulcis 2423
Nuts, pistachio nuts, raw Pistacia vera 2342
Sweets Candies, milk chocolate 2239
Beverages Cocoa mix, powder 1664
Spices and Herbs Spices, celery seed Apium graveolens 1641
Legumes and Legume Products Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Cicer arietinum 1581
Cereal Grains and Pasta Barley, hulled Hordeum vulgare L. 1481
Legumes and Legume Products Lentils, raw Lens culinaris 1473
Beans, pinto, mature seeds, raw Phaseolus vulgaris 1452
Cereal Grains and Pasta Buckwheat groats, roasted, dry 1448
Buckwheat Fagopyrum esculentum Moench 1435
Legumes and Legume Products Beans, black, mature seeds, raw Phaseolus vulgaris 1425
Beans, kidney, red, mature seeds, raw Phaseolus vulgaris 1408
Cereal Grains and Pasta Buckwheat flour, whole-groat 1402
Legumes and Legume Products Beans, white, mature seeds, raw Phaseolus vulgaris 1393
Spices and Herbs Spices, saffron Crocus sativus 1298
Fruits and Fruit Juices Cranberries, dried, sweetened 1288
Raisins, golden seedless Vitis vinifera 1258
Raisins, seedless Vitis vinifera 1250
Spices and Herbs Spices, parsley, dried Petroselinum crispum 1220
Fruits and Fruit Juices Dates, deglet noor Phoenix dactylifera 1178
Spices and Herbs Spices, marjoram, dried Origanum majorana 1136
Baked Products Bread, whole-wheat, commercially prepared 1055
Sweets Jams and preserves, apricot 1014
Fruits and Fruit Juices Plums, dried (prunes), uncooked 1006
Sweets Cocoa, dry powder, unsweetened 952
Legumes and Legume Products Carob flour Ceratonia siliqua 929
Fruits and Fruit Juices Raspberry juice concentrate 924
Sweets Cocoa, dry powder, unsweetened, processed with alkali 922
Nut and Seed Products Nuts, chestnuts, european, raw, peeled 820
Beverages Alcoholic beverage, wine, dessert, sweet 671
Fruits and Fruit Juices Avocados, raw, all commercial varieties Persea americana 670
Cranberry sauce, jellied, canned, OCEAN SPRAY 669
Cranberry sauce, canned, sweetened 667
Cranberry sauce, whole, canned, OCEAN SPRAY 661
Vegetables and Vegetable Products Garlic, raw Allium sativum 623
Soybeans, green, raw Glycine max 614
Fruits and Fruit Juices Olives, pickled, canned or bottled, green 609
Vegetables and Vegetable Products Taro, cooked, without salt 594
Spices and Herbs Rosemary, fresh Rosmarinus officinalis 548
Cereal Grains and Pasta Rice, white, long-grain, regular, cooked 544
Legumes and Legume Products Beans, kidney, red, mature seeds, cooked, boiled, without salt 532
Vegetables and Vegetable Products Yam, cooked, boiled, drained, or baked, without salt 486
Fruits and Fruit Juices Olives, ripe, canned (small-extra large) Olea europaea 485
Vegetables and Vegetable Products Lima beans, immature seeds, raw Phaseolus lunatus 473
Taro, raw Colocasia esculenta 469
Catsup 423
Fruits and Fruit Juices Custard-apple, (bullock's-heart), raw Annona reticulata 423
Spices and Herbs Thyme, fresh Thymus vulgaris 423
Vegetables and Vegetable Products Potatoes, Russet, flesh and skin, baked 397
Potatoes, white, flesh and skin, baked 385
Cowpeas (blackeyes), immature seeds, raw Vigna unguiculata Subsp. Unguiculata 376
Fruits and Fruit Juices Bananas, raw Musa acuminata Colla 371
Vegetables and Vegetable Products Potatoes, red, flesh and skin, baked 362
Corn, sweet, yellow, raw 360
Sweet potato, raw, unprepared Ipomoea batatas 359
Beverages Alcoholic beverage, wine, table, red 356
Legumes and Legume Products Beans, kidney, all types, mature seeds, canned 353
Beverages Alcoholic beverage, wine, table, red, Cabernet Franc 349
Alcoholic beverage, wine, table, red, Syrah or Shiraz 348
Alcoholic beverage, wine, table, red, Cabernet Sauvignon 347
Fruits and Fruit Juices Pomegranates, raw Punica granatum 346
Beverages Alcoholic beverage, wine, table, white 342
Vegetables and Vegetable Products Peas, green, raw Pisum sativum 339
Fruits and Fruit Juices Jujube, raw Ziziphus jujuba 331
Vegetables and Vegetable Products Arrowhead, cooked, boiled, drained, without salt 326
Peas, green, frozen, cooked, boiled, drained, without salt 326
Legumes and Legume Products Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 326
Vegetables and Vegetable Products Potato, flesh and skin, raw Solanum tuberosum 322
Peas, green, frozen, unprepared 322
Sweet potato, cooked, boiled, without skin 320
Dairy and Egg Products Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D 320
Vegetables and Vegetable Products Parsnips, raw Pastinaca sativa 314
Lotus root, raw Nelumbo nucifera 311
Fruits and Fruit Juices Figs, raw Ficus carica 310
Elderberries, raw Sambucus spp. 305
Peaches, canned, heavy syrup, drained 303
Vegetables and Vegetable Products Broadbeans, immature seeds, raw Vicia faba 301
Legumes and Legume Products Broadbeans (fava beans), mature seeds, canned 297
Fruits and Fruit Juices Kumquats, raw Fortunella spp. 296
Vegetables and Vegetable Products Potatoes, red, flesh and skin, raw Solanum tuberosum 295
Spices and Herbs Peppermint, fresh Mentha x piperita L. nothosubsp. piperita 293
Vegetables and Vegetable Products Potatoes, white, flesh and skin, raw Solanum tuberosum 288
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 286
Fruits and Fruit Juices Soursop, raw Annona muricata 276
Soups, Sauces, and Gravies Soup, tomato, canned, condensed 275
Vegetables and Vegetable Products Drumstick (horseradish tree) leaves, raw Moringa oleifera 268
Fruits and Fruit Juices Apples, Fuji, raw, with skin 265
Currants, european black, raw Ribes nigrum 264
Cherries, sweet, raw Prunus avium 263
Vegetables and Vegetable Products Broadbeans, immature seeds, cooked, boiled, drained, without salt 259
Fruits and Fruit Juices Kiwifruit, green, raw Actinidia deliciosa 255
Vegetables and Vegetable Products Leeks, (bulb and lower leaf-portion), raw Allium ampeloprasum 255
Fruits and Fruit Juices Juice, grape, canned or bottled, unsweetened, without added ascorbic acid 252
Mangos, raw Mangifera indica 250
Apples, Red Delicious, raw. with skin 247
Apples, Granny Smith, raw, with skin 242
Blueberries, cultivated (highbush), raw Vaccinium spp. 240
Pears, raw Pyrus communis 239
Quinces, raw Cydonia oblonga 238
Apples, Golden Delicious, raw, with skin 238
Apples, Gala, raw, with skin 237
Raspberries, frozen, red, unsweetened 234
Raspberries, puree, with seeds 230
Beverages Cocoa mix, powder, prepared with water 229
Fruits and Fruit Juices Juice, pomegranate, bottled 228
Juice, Cranberry cocktail, bottled 224
Tangerines, (mandarin oranges), raw Citrus reticulata 223
Raspberries, raw Rubus spp. 220
Pineapple juice, canned, unsweetened, without added ascorbic acid 220
Apples, raw, with skin Malus domestica 218
Pineapple, raw, extra sweet variety Ananas comosus 215
Blueberries, frozen, unsweetened 213
Cherries, sour, red, raw Prunus cerasus 209
Pineapple, raw, all varieties Ananas comosus 209
Soups, Sauces, and Gravies Sauce, pasta, spaghetti/marinara, ready-to-serve 208
Fruits and Fruit Juices Oranges, raw, navels Citrus sinensis 207
Juice, orange, chilled, includes from concentrate 203
Apricots, raw Prunus armeniaca 201
Apples, raw, without skin Malus domestica 200
Oranges, raw, all commercial varieties Citrus sinensis 197
Vegetables and Vegetable Products Artichokes, (globe or french), raw Cynara scolymus 197
Yardlong bean, cooked, boiled, drained, without salt 197
Fruits and Fruit Juices Plums, raw Prunus spp. 192
Cherries, sour, red, frozen, unsweetened 192
Cranberries, raw Vaccinium macrocarpon 191
Juice, apple, canned or bottled, unsweetened, without added ascorbic acid 191
Juice, orange, raw 188
Nectarines, raw Prunus persica var. nucipersica 185
Gooseberries, raw Ribes spp. 184
Vegetables and Vegetable Products Onions, cooked, boiled, drained, without salt 184
Beverages Alcoholic beverage, beer, regular, all 181
Fruits and Fruit Juices Blackberries, raw Rubus spp. 181
Spices and Herbs Dill weed, fresh Anethum graveolens 180
Fruits and Fruit Juices Mulberries, raw Morus nigra 180
Juice, tangerine, raw 180
Vegetables and Vegetable Products Beets, raw Beta vulgaris 180
Radish seeds, sprouted, raw Raphanus sativus 180
Brussels sprouts, raw Brassica oleracea (Gemmifera Group) 179
Fruits and Fruit Juices Papayas, raw Carica papaya 179
Vegetables and Vegetable Products Taro leaves, raw Colocasia esculenta 177
Peas, edible-podded, raw Pisum sativum 176
Celeriac, raw Apium graveolens 176
Fruits and Fruit Juices Grapefruit, raw, pink and red, all areas Citrus paradisi 176
Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) 176
Vegetables and Vegetable Products Sweet potato leaves, raw Ipomoea batatas 175
Carrots, raw Daucus carota 173
Fruits and Fruit Juices Prickly pears, raw Opuntia spp. 172
Juice, grapefruit concentrate, white, frozen, unsweetened, diluted with 3 volume water 172
Raspberries, puree, seedless 170
Vegetables and Vegetable Products Peppers, hot chili, green, raw Capsicum frutescens 167
Onions, raw Allium cepa 166
Fruits and Fruit Juices Peaches, raw Prunus persica 165
Juice, grapefruit, white, raw 163
Juice, grapefruit, pink, raw 163
Pummelo, raw Citrus maxima 159
Vegetables and Vegetable Products Tomato products, canned, puree, without salt added 158
Rutabagas, raw Brassica napus var. napobrassica 157
Fruits and Fruit Juices Juice, orange, frozen concentrate, unsweetened, diluted with 3 volume water 155
Juice, grapefruit, white, canned, unsweetened 154
Vegetables and Vegetable Products Parsley, fresh Petroselinum crispum 151
Fruits and Fruit Juices Melons, honeydew, raw Cucumis melo 150
Vegetables and Vegetable Products Brussels sprouts, cooked, boiled, drained, without salt 150
Kale, raw Brassica oleracea (Acephala Group) 148
Beans, snap, yellow, cooked, boiled, drained, without salt 147
Carrots, cooked, boiled, drained, without salt 147
Beans, snap, green, cooked, boiled, drained, without salt 147
Broccoli, cooked, boiled, drained, without salt 146
Fruits and Fruit Juices Strawberries, frozen, unsweetened 146
Vegetables and Vegetable Products Carrots, baby, raw Daucus carota 145
Sweet potato leaves, cooked, steamed, without salt 144
Onions, welsh, raw Allium fistulosum 142
Broccoli, raw Brassica oleracea var. italica 141
Fruits and Fruit Juices Melons, cantaloupe, raw Cucumis melo 141
Grapefruit, raw, white, all areas Citrus paradisi 138
Vegetables and Vegetable Products Beans, snap, green, frozen, all styles, unprepared 138
Fruits and Fruit Juices Pitanga, (surinam-cherry), raw Eugenia uniflora 138
Vegetables and Vegetable Products Okra, raw Abelmoschus esculentus 138
Fruits and Fruit Juices Strawberries, raw Fragaria X ananassa 136
Vegetables and Vegetable Products Onions, spring or scallions (includes tops and bulb), raw Allium cepa or Allium fistulosum 135
Cress, garden, raw Lepidium sativum 134
Peppers, serrano, raw Capsicum anuum 134
Fruits and Fruit Juices Acerola, (west indian cherry), raw Malpighia emarginata 134
Vegetables and Vegetable Products Collards, raw Brassica oleracea var. viridis 133
Onions, sweet, raw Allium cepa 133
Turnip greens, raw Brassica rapa (Rapifera Group) 132
Beans, snap, green, raw Phaseolus vulgaris 131
Cabbage, red, raw Brassica oleracea (Capitata Group) 130
Beans, snap, yellow, raw Phaseolus vulgaris 129
Fennel, bulb, raw Foeniculum vulgare 129
Fruits and Fruit Juices Watermelon, raw Citrullus lanatus 127
Vegetables and Vegetable Products Mung beans, mature seeds, sprouted, raw Vigna radiata 126
Fruits and Fruit Juices Limes, raw Citrus latifolia 126
Vegetables and Vegetable Products Chives, raw Allium schoenoprasum 126
Cabbage, red, cooked, boiled, drained, without salt 122
Fruits and Fruit Juices Lemons, raw, without peel Citrus limon 121
Vegetables and Vegetable Products Spinach, frozen, chopped or leaf, unprepared 120
Peppers, jalapeno, raw Capsicum anuum 119
Beans, snap, green, frozen, cooked, boiled, drained without salt 117
Mustard greens, raw Brassica juncea 114
Kohlrabi, raw Brassica oleracea (Gongylodes Group) 113
Cabbage, savoy, raw Brassica oleracea (Capitata Group) 113
Onions, young green, tops only Allium cepa 112
Peppers, sweet, yellow, raw Capsicum annuum 112
Peppers, sweet, red, raw 111
Broccoli, frozen, chopped, unprepared 110
Pumpkin, raw Cucurbita spp. 109
Mushrooms, canned, drained solids 105
Arugula, raw Eruca sativa 105
Carrots, canned, regular pack, drained solids 105
Cauliflower, raw Brassica oleracea (Botrytis Group) 104
Fruits and Fruit Juices Juice, lime, raw 104
Vegetables and Vegetable Products Eggplant, raw Solanum melongena 104
Broccoli raab, cooked 104
Cabbage, raw Brassica oleracea (Capitata Group) 103
Cabbage, savoy, cooked, boiled, drained, without salt 100
Cauliflower, frozen, unprepared 100
Taro leaves, cooked, steamed, without salt 100
Spinach, raw Spinacia oleracea 97
Cabbage, cooked, boiled, drained, without salt 97
Cauliflower, cooked, boiled, drained, without salt 96
Alfalfa seeds, sprouted, raw Medicago sativa 96
Spices and Herbs Capers, canned Capparis spinosa 96
Vegetables and Vegetable Products Chicory greens, raw Cichorium intybus 96
Cress, garden, cooked, boiled, drained, without salt 96
Radicchio, raw Cichorium intybus 96
Coriander (cilantro) leaves, raw Coriandrum sativum 95
Spices and Herbs Basil, fresh Ocimum basilicum 94
Vegetables and Vegetable Products Asparagus, cooked, boiled, drained 94
Mushrooms, white, raw Agaricus bisporus 93
Dock, raw Rumex spp. 92
Broccoli raab, raw Brassica ruvo 92
Fruits and Fruit Juices Apricots, canned, water pack, without skin, solids and liquids 92
Juice, lemon, raw 91
Vegetables and Vegetable Products Amaranth leaves, cooked, boiled, drained, without salt 88
Beans, snap, green, canned, regular pack, drained solids 88
Fruits and Fruit Juices Rhubarb, raw Rheum rhabarbarum 88
Vegetables and Vegetable Products Asparagus, raw Asparagus officinalis 85
Gourd, dishcloth (towelgourd), raw Luffa aegyptiaca 84
Purslane, raw Portulaca oleracea 84
Peppers, sweet, green, raw Capsicum annuum 84
Cauliflower, frozen, cooked, boiled, drained, without salt 80
Chard, swiss, white leaf, raw Beta vulgaris subsp. vulagaris 79
Vinespinach, (basella), raw Basella alba 79
Nut and Seed Products Nuts, coconut water (liquid from coconuts) 79
Vegetables and Vegetable Products Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 79
Sauerkraut, canned, solids and liquids 78
Radishes, oriental, raw Raphanus sativus (Longipinratus Group) 76
Tomatoes, red, ripe, raw, year round average Lycopersicon esculentum 74
Tomatoes, red, ripe, cooked 73
Juice, tomato, canned, without salt added 72
Lettuce, cos or romaine, raw Lactuca sativa var. logifolia 72
Fruits and Fruit Juices Juice, lemon, canned or bottled 72
Vegetables and Vegetable Products Endive, raw Cichorium endivia 71
Squash, summer, zucchini, includes skin, raw 70
Tomatoes, red, ripe, canned, packed in tomato juice 69
Cabbage, chinese (pe-tsai), raw Brassica rapa (Pekinensis Group) 67
Radishes, raw Raphanus sativus 66
Cucumber, with peel, raw Cucumis sativus 65
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt 64
Tomatoes, yellow, raw Lycopersicon esculentum 63
Lettuce, green leaf, raw Lactuca sativa var. crispa 62
New Zealand spinach, raw Tetragonia tetragonioides 59
Lettuce, iceberg (includes crisphead types), raw Lactuca sativa var. capitata 58
Celery, raw Apium graveolens 57
Lettuce, red leaf, raw Lactuca sativa var. crispa 55
Lettuce, butterhead (includes boston and bibb types), raw Lactuca sativa var. capitata 55
Cabbage, chinese (pak-choi), raw Brassica rapa (Chinensis Group) 55
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 48
Watercress, raw Nasturtium officinale 46
Beverages Tea, black, brewed, prepared with tap water, decaffeinated 4
Tea, black, brewed, prepared with tap water 4
Tea, instant, unsweetened, powder, prepared 4
Coffee, brewed from grounds, prepared with tap water 2

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