|
TABLE 5. MAGNESIUM CONTENT OF FOODS
Taken from the Composition of Foods, Agriculture Handbook No. 8, United States Dept. of Agriculture, Reprinted Oct., 1975
|
Amount of magnesium in-----------
|
|
|
Edible
portion of 1
pound as
purchased
|
|
|
100 grams,
edible
Portion
|
Refuse from
item as
purchased
|
|
|
|
|
|
|
|
|
Milligrams
|
Milligrams
|
Percent
|
|
Almonds, dried:
|
|
|
|
|
In shell
|
270
|
625
|
49
|
|
Shelled
|
270
|
1,225
|
0
|
|
Apples:
|
|
|
|
|
Raw:
|
|
|
|
|
Not pared
|
8
|
33
|
8
|
|
Pared
|
5
|
20
|
14
|
|
Dried (24% moisture):
|
|
|
|
|
Uncooked
|
22
|
100
|
0
|
|
Cooked, without added sugar
|
6
|
----------
|
----------
|
|
Frozen slices, sweetened
|
4
|
18
|
0
|
|
Apple juice or cider, canned or bottled
|
4
|
18
|
0
|
|
Applesauce, canned, sweetened
|
5
|
23
|
0
|
|
Apricots:
|
|
|
|
|
Raw
|
12
|
51
|
6
|
|
Canned, solids and liquid
|
7
|
32
|
0
|
|
Dried (25% moisture):
|
|
|
|
|
Uncooked
|
62
|
281
|
0
|
|
Cooked, fruit and liquid, without added sugar
|
20
|
----------
|
----------
|
|
Frozen, sweetened
|
9
|
41
|
0
|
|
Asparagus:
|
|
|
|
|
Raw
|
20
|
51
|
44
|
|
Frozen
|
14
|
64
|
0
|
|
Avocados, all commercial varieties, raw
|
45
|
153
|
25
|
|
Bacon, cured:
|
|
|
|
|
Raw:
|
|
|
|
|
Sliced
|
12
|
54
|
0
|
|
Slab
|
12
|
51
|
6
|
|
Cooked, broiled or fried, drained
|
25
|
----------
|
----------
|
|
Bacon, Canadian:
|
|
|
|
|
Unheated
|
20
|
91
|
0
|
|
Cooked, broiled or fried, drained
|
24
|
----------
|
----------
|
|
Bananas:
|
|
|
|
|
Raw
|
33
|
102
|
32
|
|
Dehydrated, or banana powder (3% moisture)
|
132
|
599
|
0
|
|
Barley:
|
|
|
|
|
Pearled, light
|
37
|
168
|
0
|
|
Whole grain
|
124
|
562
|
0
|
|
Beans, common, mature seeds, dry:
|
|
|
|
|
White:
|
|
|
|
|
Raw
|
170
|
771
|
0
|
|
Canned, baked
|
37
|
168
|
0
|
|
Red, raw
|
163
|
739
|
0
|
|
Beans, lima:
|
|
|
|
|
Immature seeds:
|
|
|
|
|
Raw
|
67
|
304
|
0
|
|
Frozen
|
48
|
218
|
0
|
|
Mature seeds, dry, raw
|
180
|
816
|
0
|
|
Beans, snap:
|
|
|
|
|
Raw
|
32
|
128
|
12
|
|
Canned, drained solids
|
14
|
----------
|
----------
|
|
Frozen
|
21
|
95
|
0
|
|
Beef cuts trimmed to retail basis:
|
|
|
|
|
Composite of cuts from carcass, raw
|
18
|
69
|
15
|
|
Cuts for braising, simmering, or pot roasting, as chuck:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
21
|
80
|
16
|
|
Without bone
|
21
|
95
|
0
|
|
Cooked
|
15
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
24
|
109
|
0
|
|
Cooked
|
18
|
----------
|
----------
|
|
Hamburger (ground beef):
|
|
|
|
|
Lean:
|
|
|
|
|
Raw
|
21
|
95
|
0
|
|
Cooked, broiled
|
25
|
----------
|
----------
|
|
Regular ground:
|
|
|
|
|
Raw
|
17
|
77
|
0
|
|
Cooked, broiled
|
21
|
----------
|
----------
|
|
Roast, oven cooked, no liquid added:
|
|
|
|
|
Relatively fat, such as rib:
|
|
|
|
|
Total edible, loan and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
17
|
17
|
8
|
|
Without bone
|
17
|
77
|
0
|
|
Cooked
|
20
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
23
|
104
|
0
|
|
Cooked
|
28
|
----------
|
----------
|
|
Relatively lean, such as round:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw
|
22
|
97
|
3
|
|
Cooked
|
28
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
24
|
109
|
0
|
|
Cooked
|
29
|
----------
|
----------
|
|
Steak for broiling:
|
|
|
|
|
Relatively fat, such as sirloin:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
17
|
17
|
7
|
|
Without bone
|
17
|
17
|
0
|
|
Cooked
|
21
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
22
|
100
|
0
|
|
Cooked
|
29
|
----------
|
----------
|
|
Relatively lean, such as round:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw
|
22
|
97
|
3
|
|
Cooked
|
28
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
24
|
109
|
0
|
|
Cooked
|
29
|
----------
|
----------
|
|
Beets, common, red:
|
|
|
|
|
Raw:
|
|
|
|
|
With tops
|
25
|
45
|
60
|
|
With part tops
|
25
|
56
|
51
|
|
Canned, drained solids
|
15
|
----------
|
----------
|
|
Beet greens, common, raw
|
106
|
269
|
44
|
|
Blackberries, raw
|
30
|
129
|
5
|
|
Blackberry juice, raw
|
21
|
----------
|
----------
|
|
Blueberries:
|
|
|
|
|
Raw
|
6
|
25
|
8
|
|
Canned, solids and liquid
|
4
|
18
|
0
|
|
Frozen:
|
|
|
|
|
Unsweetened
|
6
|
27
|
0
|
|
Sweetened
|
4
|
18
|
0
|
|
Boysenberries, frozen:
|
|
|
|
|
Unsweetened
|
18
|
82
|
0
|
|
Sweetened
|
12
|
54
|
0
|
|
Brazilnuts:
|
|
|
|
|
In shell
|
225
|
490
|
52
|
|
Shelled
|
225
|
1,021
|
0
|
|
Breads:
|
|
|
|
|
Cracked wheat
|
35
|
159
|
0
|
|
French or vienna
|
22
|
100
|
0
|
|
Raisin
|
24
|
109
|
0
|
|
Rye:
|
|
|
|
|
American, light (1/3 rye, 2/3 clear flour)
|
42
|
191
|
0
|
|
Pumpernickel, dark
|
71
|
322
|
0
|
|
White, made with 3% to 4% nonfat dry
|
22
|
100
|
0
|
|
Whole-wheat
|
78
|
354
|
0
|
|
Broccoli:
|
|
|
|
|
Raw spears
|
24
|
85
|
22
|
|
Frozen
|
21
|
95
|
0
|
|
Brussels sprouts:
|
|
|
|
|
Raw
|
29
|
121
|
8
|
|
Frozen
|
21
|
95
|
0
|
|
Buckwheat:
|
|
|
|
|
Whole grain
|
229
|
1,039
|
0
|
|
Flour, light
|
48
|
218
|
0
|
|
Butter
|
2
|
9
|
0
|
|
Buttermilk, fluid, cultured
|
14
|
4
|
|
|
Cabbage, common varieties, raw
|
13
|
53
|
10
|
|
Cabbage, Chinese, also called celery cabbage, raw
|
14
|
56
|
12
|
|
Candy, hard
|
Trace
|
Trace
|
0
|
|
Carrots:
|
|
|
|
|
Raw:
|
|
|
|
|
With full tops
|
23
|
62
|
41
|
|
Without tops
|
23
|
86
|
18
|
|
Dehydrated (4% moisture)
|
73
|
331
|
0
|
|
Cashew nuts
|
267
|
1,211
|
0
|
|
Cauliflower:
|
|
|
|
|
Raw
|
24
|
109
|
0
|
|
Frozen
|
13
|
59
|
0
|
|
Celery, raw
|
22
|
75
|
25
|
|
Chard, Swiss, raw
|
65
|
271
|
8
|
|
Cheeses:
|
|
|
|
|
Cheddar, domestic type
|
45
|
204
|
0
|
|
Parmesan
|
48
|
218
|
0
|
|
Cherries:
|
|
|
|
|
Sour, red:
|
|
|
|
|
Raw
|
14
|
58
|
8
|
|
Frozen:
|
|
|
|
|
Unsweetened
|
10
|
45
|
0
|
|
Sweetened
|
8
|
36
|
0
|
|
Sweet, Royal Anne, canned, solids and liquid
|
9
|
41
|
0
|
|
Chestnuts, fresh
|
41
|
151
|
19
|
|
Chicken, white meat:
|
|
|
|
|
Raw
|
23
|
82
|
21
|
|
Cooked, stewed
|
19
|
----------
|
----------
|
|
Chicory, Witloof, bleached head, raw
|
13
|
52
|
11
|
|
Chives, raw
|
32
|
145
|
0
|
|
Chocolate:
|
|
|
|
|
Bitter or baking
|
292
|
1,325
|
0
|
|
Milk
|
58
|
263
|
0
|
|
Sweet
|
107
|
485
|
0
|
|
Chocolate sirup, thin type
|
63
|
286
|
0
|
|
Cinnamon
|
59
|
268
|
0
|
|
Cocoa, dry powder
|
420
|
1,905
|
0
|
|
Coconut meat:
|
|
|
|
|
Fresh, in shell
|
46
|
109
|
48
|
|
Dried:
|
|
|
|
|
Unsweetened
|
90
|
408
|
0
|
|
Sweetened, shredded
|
77
|
349
|
0
|
|
Coconut water (liquid from coconut)
|
28
|
----------
|
----------
|
|
Cod, fillet, without bone and skin, raw
|
28
|
127
|
0
|
|
Coffee, instant, dry powder
|
456
|
2,068
|
0
|
|
Collards:
|
|
|
|
|
Raw, leaves without stems
|
57
|
176
|
32
|
|
Frozen
|
35
|
159
|
0
|
|
Cookies: vanilla wafers, shortbread
|
15
|
68
|
0
|
|
Corn, field, whole grain, raw
|
147
|
667
|
0
|
|
Corn, sweet:
|
|
|
|
|
Raw
|
48
|
78
|
64
|
|
Canned, drained solids
|
19
|
----------
|
----------
|
|
Frozen:
|
|
|
|
|
Kernels, cut off cob
|
22
|
100
|
0
|
|
Kernels, on cob
|
34
|
85
|
45
|
|
Corn Flakes (breakfast cereal)
|
16
|
73
|
0
|
|
Corn grits:
|
|
|
|
|
Dry form
|
20
|
91
|
0
|
|
Cooked
|
3
|
|
|
|
Cornmeal:
|
|
|
|
|
Whole ground, bolted, dry form
|
106
|
481
|
0
|
|
Degermed:
|
|
|
|
|
Dry form
|
47
|
213
|
0
|
|
Cooked
|
7
|
-----------
|
----------
|
|
Cornsalad, raw
|
13
|
57
|
4
|
|
Cornstarch
|
2
|
9
|
0
|
|
Cottonseed flour
|
650
|
2,948
|
0
|
|
Cowpeas, including blackeye peas:
|
|
|
|
|
Immature seeds (blackeye peas only), frozen
|
55
|
249
|
0
|
|
Mature seeds, dry
|
230
|
1,043
|
0
|
|
Crab, blue, cooked, steamed:
|
|
|
|
|
In shell
|
34
|
74
|
52
|
|
Meat only
|
34
|
154
|
0
|
|
Crackers:
|
|
|
|
|
Graham
|
51
|
231
|
0
|
|
Soda
|
29
|
132
|
0
|
|
Cranberries, raw
|
8
|
35
|
4
|
|
Cranberry sauce, sweetened, canned, strained
|
2
|
9
|
0
|
|
Cream:
|
|
|
|
|
Light, coffee or table
|
11
|
50
|
0
|
|
Light whipping
|
9
|
41
|
0
|
|
Heavy whipping
|
8
|
36
|
0
|
|
Cucumbers, raw
|
11
|
36
|
27
|
|
Currants, red and white, raw
|
15
|
66
|
3
|
|
Currants, dried (seedless)
|
34
|
154
|
0
|
|
Curry powder
|
284
|
1,288
|
0
|
|
Dandelion greens
|
36
|
163
|
0
|
|
Dates, domestic, natural and dry:
|
|
|
|
|
With pits
|
58
|
229
|
13
|
|
Without pits
|
58
|
263
|
0
|
|
Eggplant, raw
|
16
|
59
|
19
|
|
Eggs:
|
|
|
|
|
Raw:
|
|
|
|
|
Whole
|
11
|
44
|
12
|
|
Whites
|
9
|
----------
|
----------
|
|
Yolks
|
16
|
----------
|
----------
|
|
Dried, whole
|
41
|
186
|
0
|
|
Endive, raw
|
10
|
40
|
12
|
|
Farina:
|
|
|
|
|
Regular:
|
|
|
|
|
Dry form
|
25
|
113
|
0
|
|
Cooked
|
3
|
----------
|
----------
|
|
Quick-cooking, cooked
|
3
|
----------
|
----------
|
|
Instant, cooked
|
4
|
----------
|
----------
|
|
Figs:
|
|
|
|
|
Raw
|
20
|
91
|
0
|
|
Dried (23% moisture)
|
71
|
322
|
0
|
|
Filberts (hazelnuts):
|
|
|
|
|
In shell
|
184
|
384
|
54
|
|
Shelled
|
184
|
835
|
0
|
|
Flounder fillet without bone and skin, raw
|
30
|
136
|
0
|
|
Fruit cocktail, canned, solids and liquid
|
7
|
32
|
0
|
|
Garlic cloves, raw
|
36
|
144
|
12
|
|
Garlic salt
|
20
|
91
|
0
|
|
Gelatin, dry
|
33
|
150
|
0
|
|
Gooseberries, raw
|
9
|
41
|
0
|
|
Granadilla, purple (passionfruit), pulp and seeds, raw
|
29
|
68
|
48
|
|
Grapefruit:
|
|
|
|
|
Raw
|
12
|
27
|
51
|
|
Canned segments, solids and liquid
|
11
|
50
|
0
|
|
Grapefruit juice (chilled juice), raw
|
12
|
54
|
0
|
|
Grapefruit juice, frozen concentrate, unsweetened:
|
|
|
|
|
Undiluted
|
33
|
150
|
0
|
|
Diluted with 3 parts water by volume
|
9
|
----------
|
----------
|
|
Grapefruit juice and orange juice blended, frozen concentrate,
|
|
|
|
|
unsweetened:
|
|
|
|
|
Undiluted
|
32
|
145
|
0
|
|
Diluted with 3 parts water by volume
|
9
|
----------
|
----------
|
|
Grapes, raw:
|
|
|
|
|
American type, slip skin
|
13
|
37
|
37
|
|
European type, adherent skin
|
6
|
24
|
11
|
|
Grape juice:
|
|
|
|
|
Raw
|
13
|
----------
|
----------
|
|
Canned or bottled
|
12
|
54
|
0
|
|
Frozen concentrate, sweetened:
|
|
|
|
|
Undiluted
|
12
|
54
|
0
|
|
Diluted with 3 parts water by volume
|
4
|
----------
|
----------
|
|
Grape jelly
|
4
|
18
|
0
|
|
Guavas, common, raw
|
13
|
57
|
3
|
|
Haddock, fillet, without bone and skin, raw
|
24
|
109
|
0
|
|
Heart, beef, lean, raw
|
18
|
82
|
0
|
|
Hickorynuts:
|
|
|
|
|
In shell
|
160
|
254
|
65
|
|
Shelled
|
160
|
726
|
0
|
|
Honey, strained
|
3
|
14
|
0
|
|
Horseradish, raw
|
34
|
113
|
27
|
|
Ice cream, approximately 12% fat
|
14
|
64
|
0
|
|
Jerusalem artichoke, raw
|
11
|
34
|
31
|
|
Kale:
|
|
|
|
|
Raw, leaves without midribs
|
37
|
107
|
36
|
|
Frozen
|
31
|
141
|
0
|
|
Kohlrabi, raw
|
37
|
123
|
27
|
|
Lake herring, fillet, without bone and skin, raw
|
17
|
77
|
0
|
|
Lamb cuts trimmed to retail basis:
|
|
|
|
|
Composite of cuts from carcass, raw
|
15
|
57
|
16
|
|
Chop, loin:
|
|
|
|
|
Total edible, lean and fat
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
14
|
55
|
14
|
|
Without bone
|
14
|
64
|
0
|
|
Cooked, broiled
|
17
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw:
|
18
|
82
|
0
|
|
Cooked, broiled
|
22
|
----------
|
----------
|
|
Leg:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
16
|
61
|
16
|
|
Without bone
|
16
|
73
|
0
|
|
Cooked, roasted
|
21
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
18
|
82
|
0
|
|
Cooked, roasted:
|
18
|
----------
|
----------
|
|
Shoulder:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
13
|
50
|
15
|
|
Without bone
|
13
|
59
|
0
|
|
Cooked, roasted
|
17
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
17
|
77
|
0
|
|
Cooked, roasted
|
22
|
----------
|
----------
|
|
Leeks, raw
|
23
|
54
|
48
|
|
Lemon juice:
|
|
|
|
|
Raw
|
8
|
----------
|
----------
|
|
Frozen, single strength
|
7
|
32
|
0
|
|
Lemonade concentrate, frozen:
|
|
|
|
|
Undiluted
|
5
|
23
|
0
|
|
Diluted with 4 1/3 parts water by volume
|
1
|
----------
|
----------
|
|
Lentils, mature seeds, dry
|
80
|
363
|
0
|
|
Lettuce, crisphead varieties, raw
|
11
|
47
|
5
|
|
Liver:
|
|
|
|
|
Beef:
|
|
|
|
|
Raw
|
13
|
59
|
0
|
|
Cooked, fried
|
18
|
----------
|
----------
|
|
Calf:
|
|
|
|
|
Raw
|
16
|
73
|
0
|
|
Cooked, fried
|
26
|
----------
|
----------
|
|
Hog:
|
|
|
|
|
Raw
|
16
|
73
|
0
|
|
Cooked, fried
|
24
|
----------
|
----------
|
|
Lamb:
|
|
|
|
|
Raw
|
14
|
64
|
0
|
|
Cooked, fried
|
23
|
----------
|
----------
|
|
Lobster, whole, raw
|
22
|
26
|
74
|
|
Loganberries, raw
|
25
|
108
|
5
|
|
Macaroni:
|
|
|
|
|
Dry form
|
48
|
218
|
0
|
|
Cooked, firm stage (8 10 min.)
|
20
|
----------
|
----------
|
|
Cooked, tender stage (14 20 min.)
|
18
|
----------
|
----------
|
|
Mackerel, Atlantic, fillet, without bone and skin, raw
|
28
|
127
|
0
|
|
Malt extract, dried
|
140
|
635
|
0
|
|
Mangos, raw
|
18
|
55
|
33
|
|
Marmalade, citrus
|
4
|
18
|
0
|
|
Milk, cow:
|
|
|
|
|
Fluid (Pasteurized and raw):
|
|
|
|
|
Whole
|
13
|
59
|
0
|
|
Skim
|
14
|
64
|
0
|
|
Canned:
|
|
|
|
|
Evaporated, unsweetened
|
25
|
113
|
0
|
|
Condensed, sweetened
|
25
|
113
|
0
|
|
Dry:
|
|
|
|
|
Whole
|
98
|
445
|
0
|
|
Skim (nonfat solids):
|
|
|
|
|
Regular
|
143
|
649
|
0
|
|
Instant
|
142
|
644
|
0
|
|
Milk, goat, fluid
|
17
|
77
|
0
|
|
Milk, human
|
4
|
18
|
0
|
|
Millet, proso, whole grain
|
162
|
735
|
0
|
|
Molasses, cane:
|
|
|
|
|
First extraction or light
|
46
|
209
|
0
|
|
Second extraction or medium
|
81
|
367
|
0
|
|
Third extraction or blackstrap
|
258
|
1,170
|
0
|
|
Mullet, striped, fillet, without bone and skin, raw
|
32
|
145
|
0
|
|
Mushrooms, Agaricus campestris:
|
|
|
|
|
Raw
|
13
|
57
|
3
|
|
Canned
|
8
|
36
|
0
|
|
Muskmelons (cantaloups), raw
|
16
|
36
|
50
|
|
Mussels:
|
|
|
|
|
Raw, in shell
|
23
|
30
|
71
|
|
Cooked, boiled
|
25
|
----------
|
----------
|
|
Mustard greens:
|
|
|
|
|
Raw
|
27
|
86
|
30
|
|
Frozen
|
23
|
104
|
0
|
|
Mustard:
|
|
|
|
|
Dried
|
296
|
1,343
|
0
|
|
Prepared
|
48
|
218
|
0
|
|
Nectarines, raw
|
13
|
54
|
8
|
|
Now Zealand spinach raw
|
40
|
181
|
0
|
|
Oats, whole grain
|
169
|
767
|
0
|
|
Oat flour
|
110
|
499
|
0
|
|
Oat products (breakfast cereals): Oats, puffed
|
112
|
508
|
0
|
|
Oatmeal or rolled oats:
|
|
|
|
|
Dry form
|
144
|
653
|
0
|
|
Cooked
|
21
|
----------
|
----------
|
|
Okra:
|
|
|
|
|
Raw
|
41
|
145
|
22
|
|
Frozen
|
53
|
240
|
0
|
|
Olives, green, pickled
|
22
|
53
|
47
|
|
Onions, mature (dry):
|
|
|
|
|
Raw
|
12
|
50
|
9
|
|
Dehydrated, flaked (4% moisture)
|
106
|
481
|
0
|
|
Oranges, raw
|
11
|
36
|
27
|
|
Orange juice:
|
|
|
|
|
Raw
|
11
|
50
|
0
|
|
Canned concentrate, unsweetened:
|
|
|
|
|
Undiluted
|
57
|
259
|
0
|
|
Diluted with 5 parts water by volume
|
12
|
----------
|
----------
|
|
Frozen concentrate, unsweetened:
|
|
|
|
|
Undiluted
|
37
|
168
|
0
|
|
Diluted with 3 parts water by volume
|
10
|
----------
|
----------
|
|
Oysters, raw:
|
|
|
|
|
Eastern:
|
|
|
|
|
In shell
|
32
|
15
|
90
|
|
Meat only
|
32
|
145
|
0
|
|
Pacific, meat only
|
24
|
109
|
0
|
|
Japanese, meat only
|
48
|
218
|
0
|
|
Parsley:
|
|
|
|
|
Raw
|
41
|
186
|
0
|
|
Dried
|
283
|
1,284
|
0
|
|
Parsnips, raw
|
32
|
123
|
15
|
|
Peaches:
|
|
|
|
|
Raw
|
10
|
34
|
24
|
|
Canned, sirup pack, solids and liquid
|
6
|
27
|
0
|
|
Dried (25% moisture):
|
|
|
|
|
Uncooked
|
48
|
218
|
0
|
|
Cooked, fruit and liquid, without added sugar
|
15
|
----------
|
----------
|
|
Frozen, sliced, sweetened
|
6
|
27
|
0
|
|
Peanuts:
|
|
|
|
|
Raw:
|
|
|
|
|
In shell
|
206
|
682
|
27
|
|
Shelled
|
206
|
934
|
0
|
|
Roasted:
|
|
|
|
|
In shell
|
175
|
532
|
33
|
|
Shelled
|
175
|
794
|
0
|
|
Peanut butter
|
173
|
785
|
0
|
|
Peanut flour, defatted
|
360
|
1,633
|
0
|
|
Pears:
|
|
|
|
|
Raw
|
7
|
29
|
9
|
|
Canned, solids and liquid
|
5
|
23
|
0
|
|
Dried (26% moisture):
|
|
|
|
|
Uncooked
|
31
|
141
|
0
|
|
Cooked, fruit and liquid, without added sugar
|
15
|
----------
|
----------
|
|
Peas, green, immature:
|
|
|
|
|
Raw
|
35
|
60
|
62
|
|
Canned, drained solids:
|
|
|
|
|
Regular process
|
20
|
----------
|
----------
|
|
Blair process
|
38
|
---------------------
|
|
|
Frozen
|
24
|
109
|
0
|
|
Peas, mature seeds, dry
|
180
|
816
|
0
|
|
Peas and carrots, frozen
|
19
|
86
|
0
|
|
Pecans:
|
|
|
|
|
In shell
|
142
|
341
|
47
|
|
Shelled
|
142
|
644
|
0
|
|
Pepper (condiment)
|
45
|
204
|
0
|
|
Peppers, hot, red, dried chili powder
|
169
|
766
|
0
|
|
Peppers, sweet, immature, green, raw
|
18
|
67
|
18
|
|
Persimmons, Japanese or kaki, raw
|
8
|
30
|
18
|
|
Pickles, cucumber:
|
|
|
|
|
Dill
|
12
|
54
|
0
|
|
Sweet
|
1
|
5
|
0
|
|
Pigeonpeas, mature seeds, dry
|
121
|
549
|
0
|
|
Pineapple:
|
|
|
|
|
Raw
|
13
|
31
|
48
|
|
Canned, solids and liquid
|
8
|
36
|
0
|
|
Frozen chunks, sweetened
|
10
|
45
|
0
|
|
Pineapple juice:
|
|
|
|
|
Canned , unsweetened
|
12
|
54
|
0
|
|
Frozen concentrate, unsweetened
|
|
|
|
|
Undiluted
|
35
|
159
|
0
|
|
Diluted with 3 parts water by volume
|
9
|
----------
|
----------
|
|
Pistachionuts:
|
|
|
|
|
In shell
|
158
|
358
|
50
|
|
Shelled
|
158
|
717
|
0
|
|
Plums:
|
|
|
|
|
Raw
|
9
|
38
|
6
|
|
Canned, purple (Italian prunes) sirup pack, solids and liquid
|
5
|
22
|
4
|
|
Pork cuts, fresh, trimmed to retail basis:
|
|
|
|
|
Composite of cuts for roasting:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
18
|
67
|
18
|
|
Without bone
|
18
|
82
|
0
|
|
Cooked, roasted
|
23
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
22
|
100
|
0
|
|
Cooked, roasted
|
29
|
----------
|
----------
|
|
Cuts for chops, such as loin:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
19
|
68
|
21
|
|
Without bone
|
19
|
86
|
0
|
|
Cooked, broiled
|
27
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
23
|
104
|
0
|
|
Cooked, broiled
|
32
|
----------
|
----------
|
|
Cuts for simmering, such as picnic:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
18
|
67
|
18
|
|
Without bone
|
18
|
82
|
0
|
|
Cooked, simmered
|
14
|
----------
|
----------
|
|
Pork cuts, fresh, trimmed to retail basis--Continued
|
|
|
|
|
Cutup for simmering, such as picnic--Continued
|
|
|
|
|
Lean only:
|
|
|
|
|
Raw
|
22
|
l00
|
0
|
|
Cooked, simmered
|
18
|
----------
|
----------
|
|
Pork, light cure ham:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
16
|
62
|
14
|
|
Without bone
|
16
|
73
|
0
|
|
Cooked, roasted
|
17
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
19
|
86
|
0
|
|
Cooked, roasted
|
20
|
----------
|
----------
|
|
Pork sausage, links and bulk:
|
|
|
|
|
Raw
|
9
|
41
|
0
|
|
Cooked broiled
|
16
|
----------
|
----------
|
|
Potatoes:
|
|
|
|
|
Raw:
|
|
|
|
|
Not peeled
|
34
|
154
|
0
|
|
Peeled
|
22
|
81
|
19
|
|
Dehydrated mashed, without milk, dry form
|
100
|
454
|
0
|
|
Frozen:
|
|
|
|
|
Diced for hash browning
|
18
|
82
|
0
|
|
French fried
|
25
|
113
|
0
|
|
Mashed
|
12
|
54
|
0
|
|
Prunes, dried (28% moisture):
|
|
|
|
|
Uncooked
|
40
|
154
|
15
|
|
Cooked fruit and liquid, without added sugar
|
20
|
----------
|
----------
|
|
Prune juice, canned or bottled, unsweetened
|
10
|
45
|
0
|
|
Pumpkin, raw
|
12
|
38
|
30
|
|
Radishes, common, raw:
|
|
|
|
|
With tops
|
15
|
43
|
37
|
|
Without tops
|
15
|
61
|
10
|
|
Raisins, seedless (18% moisture):
|
|
|
|
|
Uncooked
|
35
|
159
|
0
|
|
Cooked, fruit and liquid, added sugar
|
16
|
----------
|
----------
|
|
Rape, raw
|
15
|
68
|
0
|
|
Raspberries:
|
|
|
|
|
Raw:
|
|
|
|
|
Black
|
30
|
132
|
3
|
|
Red
|
20
|
88
|
3
|
|
Canned, red, solids and liquid
|
13
|
59
|
0
|
|
Frozen, red, sweetened
|
11
|
50
|
0
|
|
Red snapper, fillet, without bone and skin, raw
|
28
|
127
|
0
|
|
Rhubarb:
|
|
|
|
|
Raw
|
16
|
33
|
55
|
|
Cooked, added sugar
|
13
|
-----------
|
----------
|
|
Frozen, sweetened
|
12
|
54
|
0
|
|
Rice:
|
|
|
|
|
Brown:
|
|
|
|
|
Raw
|
88
|
399
|
0
|
|
Cooked
|
29
|
----------
|
----------
|
|
White, fully milled or polished:
|
|
|
|
|
Raw
|
28
|
127
|
0
|
|
Cooked
|
8
|
----------
|
----------
|
|
Rutabagas, raw
|
15
|
58
|
15
|
|
Rye, whole grain
|
115
|
522
|
0
|
|
Rye flour, light
|
73
|
331
|
0
|
|
Salad dressings, commercial:
|
|
|
|
|
French
|
10
|
45
|
0
|
|
Mayonnaise
|
2
|
9
|
0
|
|
Salmon, canned, solids and liquid:
|
|
|
|
|
Chinook (king)
|
27
|
122
|
0
|
|
Chum
|
30
|
136
|
0
|
|
Coho (silver)
|
30
|
136
|
0
|
|
Pink (humpback):
|
30
|
136
|
0
|
|
Sockeye (red)
|
29
|
132
|
0
|
|
Salt
|
119
|
540
|
0
|
|
Sardines, Pacific whole, raw
|
24
|
109
|
0
|
|
Sesame seeds, whole, raw
|
181
|
821
|
0
|
|
Shrimp:
|
|
|
|
|
Raw
|
42
|
131
|
31
|
|
Cooked, boiled
|
51
|
----------
|
----------
|
|
Soybeans, mature seeds, dry
|
265
|
1,202
|
0
|
|
Soybean curd (tofu)
|
111
|
503
|
0
|
|
Soybean flours:
|
|
|
|
|
Full fat
|
247
|
1,120
|
0
|
|
High fat
|
272
|
1,234
|
0
|
|
Low fat
|
289
|
1,311
|
0
|
|
Defatted
|
310
|
1,406
|
0
|
|
Spinach:
|
|
|
|
|
Raw
|
88
|
399
|
0
|
|
Canned
|
63
|
286
|
0
|
|
Dehydrated
|
954
|
4,327
|
0
|
|
Frozen
|
65
|
295
|
0
|
|
Squash, summer, Yellow Crookneck, frozen
|
16
|
73
|
0
|
|
Squash, winter:
|
|
|
|
|
Raw
|
17
|
55
|
29
|
|
Frozen
|
17
|
77
|
0
|
|
Strawberries:
|
|
|
|
|
Raw
|
12
|
52
|
4
|
|
Frozen, sliced, sweetened
|
9
|
41
|
0
|
|
Strawberry jam
|
5
|
23
|
0
|
|
Sugar, granulated
|
Trace
|
Trace
|
0
|
|
Sunflower seed kernels:
|
|
|
|
|
In hull
|
38
|
93
|
46
|
|
Hulled
|
38
|
172
|
0
|
|
Sweetpotatoes:
|
|
|
|
|
Raw
|
31
|
114
|
19
|
|
Dehydrated flakes
|
100
|
454
|
0
|
|
Tapioca, dry
|
3
|
14
|
0
|
|
Tea, instant, dry powder
|
395
|
1,792
|
0
|
|
Tomatoes:
|
|
|
|
|
Raw
|
14
|
64
|
0
|
|
Canned
|
12
|
54
|
0
|
|
Dehydrated crystals (1% moisture):
|
|
|
|
|
Dry form
|
155
|
703
|
0
|
|
Prepared with water (1 lb. yields approx. IVA gal.)
|
38
|
----------
|
----------
|
|
Tomato catsup, bottled
|
21
|
95
|
0
|
|
Tomato juice, canned or bottled
|
10
|
45
|
0
|
|
Tomato puree, canned
|
20
|
91
|
0
|
|
Tomato soup, canned, condensed, diluted for serving
|
9
|
41
|
0
|
|
Tongue, beef, raw
|
16
|
55
|
24
|
|
Turkey, cooked, roasted
|
28
|
-----------
|
--------------------
|
|
Turnips, raw:
|
|
|
|
|
With tops
|
20
|
59
|
35
|
|
Without tops
|
20
|
78
|
14
|
|
Turnip greens:
|
|
|
|
|
Raw
|
58
|
221
|
16
|
|
Frozen
|
26
|
118
|
0
|
|
Veal, retail cuts:
|
|
|
|
|
Composite of cuts from carcass, raw
|
15
|
54
|
21
|
|
Cutlet, without bone:
|
|
|
|
|
Raw
|
16
|
73
|
0
|
|
Cooked, broiled
|
18
|
----------
|
----------
|
|
Roast, such as rib:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
15
|
52
|
23
|
|
Without bone
|
15
|
68
|
0
|
|
Cooked, roasted
|
20
|
----------
|
----------
|
|
Vegetable soup, canned, condensed, diluted for serving
|
10
|
45
|
0
|
|
Venison, roasted
|
33
|
----------
|
----------
|
|
Vinegar, distilled
|
1
|
5
|
0
|
|
Walnuts:
|
|
|
|
|
Black:
|
|
|
|
|
In shell
|
190
|
190
|
78
|
|
Shelled
|
190
|
862
|
0
|
|
Persian or English:
|
|
|
|
|
In shell
|
131
|
267
|
55
|
|
Shelled
|
131
|
594
|
0
|
|
Waterchestnut, Chinese (matai, waternut), raw
|
12
|
42
|
23
|
|
Watercress, raw
|
20
|
83
|
8
|
|
Watermelon, raw
|
8
|
17
|
54
|
|
Wheat, whole grain
|
160
|
726
|
0
|
|
Wheat flours:
|
|
|
|
|
Whole wheat
|
113
|
513
|
0
|
|
Patent, all purpose
|
25
|
113
|
0
|
|
Wheat bran:
|
|
|
|
|
Crude
|
490
|
2,223
|
0
|
|
Added sugar and malt extract (breakfast cereal)
|
420
|
1,905
|
0
|
|
Wheat germ
|
336
|
1,524
|
0
|
|
Wheat products (breakfast cereals)
|
|
|
|
|
Wheat and malted barley cereal, toasted, instant cooking:
|
|
|
|
|
Dry form
|
168
|
762
|
0
|
|
Cooked
|
31
|
----------
|
----------
|
|
Wheat, shredded
|
133
|
603
|
0
|
|
Whey, dried
|
130
|
590
|
0
|
|
Wildrice:
|
|
|
|
|
Raw
|
129
|
585
|
0
|
|
Parched
|
112
|
508
|
0
|
|
Wines:
|
|
|
|
|
Apple
|
5
|
23
|
0
|
|
Blackberry
|
10
|
45
|
0
|
|
Currant
|
5
|
23
|
0
|
|
Loganberry
|
9
|
41
|
0
|
|
Vermouth
|
10
|
45
|
0
|
|
Yeast:
|
|
|
|
|
Baker's, compressed
|
59
|
268
|
0
|
|
Brewer's, debittered
|
231
|
1,048
|
0
|
|
Torula
|
165
|
748
|
0
|
Healthy Water
Association--USA