Composition of Foods

Shortly after I made this database available I was informed that the United States Department of Agriculture offers downloadable and searchable data on about 11,000 food items. So the place to go to get that information is not here if you need something more than the most modest of offerings. That Web site is USDA Composition and values of Common Foods

The "source" data files may be downloaded and analyzed by user-built programs, or the database can be searched with a USDA-provided search engine. It is offered in the best spirit of information as that of knowledge rather than that of commodity.

When the counter on this page stops increasing I shall retire the modest offering below.

The following table presents the composition and caloric content of many common foods. These data were compiled from tables supplied by the U.S. Department of Agriculture.

There may well be errors in this table. If you spot an error, please e-mail the custodian so that it can be corrected.

This table is in the public domain and may be copied without limit. The user is encouraged to download it for private use and public distribution in any form including that of making it available on other Web servers.

Food	protein (%)	fat (%)	carbo-hydrate (%)	kcal per 100 g	Ca (wt %)	P (wt %)	Fe (wt %)
Cheese:
American, pale	28.8	35.9	.3	453	.93	.68	.0013
Camembert	21	22		282	.93	.68	.0013
Cheddar	27.7	36.8	4.1	473	.92	.68	.0013
Cottage	20.9	1.0	4.3	112	.11	.37
Cream, full	25.9	33.7	2.4	430	.92	.68	.0013
Neuchatel	18.7	27.4	1.5	337	.93	.68	.0013
Roquefort	22.6	29.5	1.8	375	.93	.68	.0013
Swiss	27.6	34.9	1.3	443	1.1	.81	.0014
Eggs:
Plain	13.4	10.5		159	.067	.18	.0030
Scrambled	12	18		210	.087	.24	.0041
Whites, boiled	12.3	.2		55.1	.015	.014	.00010
Yolks, boiled	15.7	33.3		376	.14	.53	.0086
Fish:
Caviar	30	20		300	.14	.18
Clams	6.5	.4	4.2	47.4	.11	.044	.0044
Codfish, salt, ckd.	21.5	.3		90.4	.030	32	.0015
Crab, canned	15.8	1.5	.7	81.6	.018	19
Haddock, fresh, raw	16.8	.3		73.9	.019	.19	.00090
Halibut, fresh	18.4	5.2		125	.021	.22	.0010
smoked	20.6	15.0		225	.023	.24	.0013
Herring, fresh	18.9	7.1		146	.021	.22	.0011
smoked	36.4	15.8		299	.039	.34	.0023
Lobster, canned	18.1	1.1	.5	86.0	.018	.18	.00090
Mackerel, fresh	11.4	3.5		80.5	.021	.22	.0010
Oysters, raw	6.0	1.3	3.3	50.7	.051	.15	.0045
Salmon, canned	21.8	12.1		202	.024	.25	.0012
fresh	13.5	8.1		132	.024	.25	.0012
Sardines, canned	22.4	19.7		278	.025	.28	.0013
Shrimp, canned	25.4	1.0	.2	115	.094	.29	.0027
Trout, fresh	17.7	10.3		169	.019	.20	.0013
Tuna, canned, oil	23.8	20.0	.6	287	.028	.29	.0014
fresh	17	3		95	.019	.20	.00090
Whitefish	22.1	6.5		154
Gelatin	84.2	.1		376
Meats:
Beef:
Chipped, dried	29.7	6.5	.4	185	.015	.32	.0045
Corned, cooked	15.3	26.2		308	.020	.36	.0051
Kidneys	16.9	4.8	.4	115	.0099	.19	.0024
Liver	21.0	4.5	1.7	133	.017	.21	.0079
Misc. cuts, fat free	22.1	2.9		119	.015	.24	.0033
Roast, loin	18.6	19.1		255	.0090	.18	.0025
Rump, lean	19.6	18.7		213	.018	.29	.0031
Steak, round	20.5	16.6		184	.013	.20	.0023
sirloin	18.6	18.5		249	.014	.17	.0036
Lamb:
Chops, broiled	21.2	29.9	6.7	367	.016	.22	.0030
Leg, roast	19.4	12.7		198	.0097	.23	.0033
Misc.:
Bologna	18.4	17.6	.3	241
Frankfurters	19.7	18.6	1.1	258	.012	.22	.0031
Mutton:
Chop	23.9	18.5		270	.0097	.16	.0023
Leg, roast	25.3	22.6		313	.0048	.27	.0023
Pork:
Bacon, smoked	9.9	64.8		646	.012	.22	.0030
Chop, loin, lean	19.7	19.0		260	.022	.032	.0005
Ham, smoked, lean	20.2	20.8		274	.012	.22	.0030
Liver	21.3	4.5	1.4	136
Roast	19.5	17.5		235	.0094	.17	.0025
Veal:
Chops	19.4	10.0		174	.012	.22	.0030
Liver	20.4	5.3		127
Roast, leg	20.5	6.7		148	.013	.24	.0033
Milk:
Buttermilk, plain	3.0	.5	4.8	36.4	.10	.095	.00030
Condensed, sweetened	8.8	8.3	54.1	335	.30	.23	.00060
unsweetened	9.6	9.3	11.2	172	.32	.24	.00070
Cream, 18 per cent	2.5	18.5	4.5	201	.085	.069	.00020
40 per cent	2.2	40	3	381	.085	.069	.00020
Human	1.5	3.3	6.5	62
Ice cream, plain	5	12		208	.10	.088	.00020
Skimmed	3.4	.3	5.1	37.5	.12	.096	.00030
Whole	3.3	4.0	5.0	71.6	.12	.093	.00020
Poultry:
Chicken, broiled	21.6	2.5		111	.012	.23	.0032
liver	22.4	4.2	2.4	141
roast	25	11.1		200	.011	.20	.0024
Duck	18	19		243	.0099	.20	.0028
Goose	16.3	36.2		403	.0092	.18	.0025
Quail	24	6.4		154	.015	.27	.00077
Squab	19	22		274	.012	.22	.0030
Turkey, liver	22.9	5.2	.6	144
roast	28.4	18.4		285	.023	.43	.0060
Vegetable Foods
Bread:
Biscuits	9.3	13.7	52.6	381	.072	.14	.0015
Brown	5.4	1.8	47.1	231	.11	.16	.0026
Corn	7.9	4.7	46.3	266	.082	.13	.00086
Gluten	9.3	1.4	49.8	256
Graham	8.9	1.8	51.0	267	.050	.22	.0025
Griddle cakes, plain	7	5	31.6	200	.075	.11	.00088
Muffins, corn meal	8.5	7	44	273	.11	.20	.0017
graham	8	4	46	252	.074	.17	.0016
Rye	9.0	.6	52.7	260	.024	.14	.0016
Rye and wheat	11.9	.3	51.5	262	.10	.17	.0015
Toast, plain	11.5	1.6	61 2	313	.077	.21	.0018
Waffles, plain	13.2	15.5	48	385	.077	.11	.0010
Wheat, cracked	8.7	1.7	50	250	.063	.17	.0015
white	9.3	1.2	52 2	266	.027	.092	.00090
whole	9.7	.9	48.5	251	.048	.17	.0016
Zwieback	9.8	9.9	73.5	434	.053	.14	.0016
Cake:
Angel food	9	.3	66	300	.030	.078	.00030
Cream puffs	11	17	50	397
Devil's food	11.6	17	42.9	371	.12	.20	.0059
Doughnuts	7.9	23.9	65.5	523.8	.11	.38	.001
Fruit	5.9	10.9	64.1	388	.11	.17	.0052
Gingerbread	5.8	9.0	62.6	368	.11	.059	.0038
Sponge	6.3	10.7	65.9	396	.073	.22	.0033
Barley, pearl	8.5	1.1	77.5	364	.039	.18	.0020
Bran, unwashed	16.3	8.5	54.4	359	.12	1.2	.0076
Corn flakes	8.2	.4	86.7	383	.0071	.11	.00075
Corn meal	8.4	4.7	74.0	381	.0048	.039	.00025
Cream of wheat, raw	11	.9	78.6	366	.021	.12	.00055
Farina, light	11.0	1.4	76.4	371	.0030	.020	.00010
Grapenuts	11.5	1	79	371
Macaroni	13.7	2.0	73.3	367	.040	.184	.0025
Noodles	11.7	1.0	75.2	367
Oats, rolled	16 6	6.6	65.2	387	.054	.442	.0041
Pop corn	10.7	5.0	77.3	413
Puffed rice	8.3	3.	83.7	370	.00092	.0088	.00010
Puffed wheat	16.2	1.8	73.2	374	.028	.044	.0045
Rice, cooked	2.8	.1	24.4	112	.0018	.044	.00025
Spaghetti	12.1	.4	75.9	366	.0039	.031	.00022
Tapioca	.4	.1	87.9	364	.023	.088	.0016
Wheatena, raw	11.5	1.47	70.6	342	.044	.42	.0050
Wheat germ meal	25 -30	8 -10	47	374		.130
Wheat, shredded	12.1	1.8	75.2	365	.041	.32	.0045
Chocolate, sweet	10	32.5	42.5	505
unsweetened	12.9	48.7	30.3	631	.092	.45	.0032
Cocoa	21.6	28.9	37.7	511	.092	.45	.0032
Cookies:
Gingersnaps	6.5	8.6	75.3	418	.030	.031	.0016
Hermits	8	12	64.8	400	.013	.014	.00020
Macaroons	6.5	15.2	64.1	435	.016	.065	.00075
Molasses	7.2	8.7	75.7	421	.099	.020	.0034
Oatmeal	12	12	86	500	.045	.12	.0010
Sugar	7.0	10.2	72.1	423	.014	.021	.00032
Vanilla wafers	6.6	14.0	71.3	451	.0041	.0097	.00011
Crackers:
Boston	11.0	8.5	70.3	416
Butter	9.6	10.1	71.2	427
Educator	11.7	13.5	79	484
Graham	10.0	9.4	72.3	431	.020	.097	.0010.
Oatmeal	11.8	11.1	67.1	434
Oyster	11.3	10.5	70 3	433
Pretzels	9.7	3.9	72.3	375
Saltines	10.6	12.7	68.0	442	.023	.092	.0013
Soda	9.8	9.1	72.6	424	.023	.12	.00025
Flour:
Arrowroot	97.5	400
Barley	10.5	2.2	66.3	362
Buckwheat	6.4	1.2	77.5	357	.23	.0012
Corn flour	7.1	1.3	77.5	363
starch	90.0	369
Gluten (high)	14.2	1.8	70.5	367
Graham	13.3	2.2	69.5	368	.040	.37	.0037
Rice	8.6	6.1	51.9	370
Rye	6.8	.9	78.3	359	.018	.29	.0013
Wheat, patent	10.8	1.1	74.6	362	.020	.088	.0010
whole	13.8	1.9	71.0	369	.031	.24	.0025
Fruits:
Apple, baked	.2	.8	29.2	125	.0074	.013	.00030
raw	.4	.5	13.0	63.9	.0074	.013	.00030
sauce	.2	.8	37.2	161	.0058	.0097	.00020
Apricots, canned	.9		17.3	75.0	.014	.025	.00030
fresh	1.1		13.4	59.5	.014	.025	.00030
Bananas	1.3	.6	21.0	101	.0062	.027	.00055
Blackberriescanned	.8	2.1	56.4	254	.012	.026	.0005
Blueberries, canned	.6	.6	12.8	60.6	.020	.0084	.00090
Cantaloupe	.6		9.3	40	.018	.015	.0005
Cherries, canned	1.1	.1	21.1	91.5	.020	.030	.00040
fresh	1.0	.8	16.5	80.5	.020	.030	.00040
Cranberries, raw	.4	.6	8.4	47.4	.020	.013	.00060
Cranberry sauce	.2	.2	62	250	.018	.012
Currants, fresh	1.5		12.8	58.4	.026	.038	.0005
Dates	2.1	2.8	78.4	356	.065	.056	.0030
Figs, dried	4.3	.3	74.2	325	.16	.12	.0030
fresh	1.5		18.8	83.8	.053	.037
Grapefruit	.8	.2	10.4	47	.028	.026	.00045
Grape juice			25	100	.011	.011	.00030
Grapes, Concord	1.3	1.6	14.9	99.2	.020	.031	.00030
Malaga	.8	1.4	20	96	.020	.031	.0023
Lemon juice			9.8	39.7	.0041	.0026	.000075
Lemons	1.0	.7	7.4	45.2	.036	.022	.0005
Logan-berries	4.6	.6	7.2	53
Muskmelon	.6		7.2	40.8	.018	.015	.00030
Nectarines	.6		15.9	67.2
Orange juice	10.8	43	.029	.016	.00020
Oranges	.8	.2	11.6	52.9	.044	.020	.00020
Peaches, canned	.7	.1	10.8	48.5	.012	.022	.00030
fresh	.7	.1	5.8	41.9	.016	.023	.00036
Pears, canned	.3	.3	18.0	78.3	.018	.031	.00030
fresh	.6	.5	11.4	65.0	.018	.031	.00031
Pineapple, canned	.4	.7	36.4	158	.018	.034	.0005
fresh	.4	.3	9.3	44.1	.032	.062	.0011
Plums, fresh	1.0		20.1	87.1	.020	.032	.0005
Prunes, stewed	.5	.1	22.3	94.8	.025	.053	.0015
Raisins	2.6	3.3	76.1	354	.066	.13	.0021
Raspberries, fresh	1.7	1.0	12.6	68.3	.049	.048	.00060
Rhubarb	.6	.7	2.5	23.1	.047	.011	.0011
cooked (with sugar)	.5	.4	66	272
Strawberries, cooked	.7		24.0	101	.041	.028	.00080
raw	1.0	.6	6.0	39.7	.041	.028	.00080
Tangerines	2	1	9	125			.00061
Watermelon	.4	.2	6.7	30.9	.011	.0026	.00030
Almonds	21.0	54.9	15.8	679	.24	.46	.0039
Brazil	17.0	66.8	7.0	720			.0039
Butternuts	27.9	61.2	3.5	698			.0068
Chestnuts, dried	10.7	7.0	71.5	413	.034	.092	.00070
Cocoanut (coconut), prepared	6.3	57.4	31.5	689	.059	.14	.0027
Filberts	15.6	65.3	13.0	725	.29	.35	.0041
Hickory	15.4	67.4	11.4	737			.0029
Peanuts, shelled	25.8	38.6	21.9	564	.069	.40	.0023
Pecans	9.6	70.5	15.3	757	.089	.35	.0026
Pine	33.9	49.4	6.9	627
Pistachios	22.3	54.0	16.3	660			.0079
Walnuts, black	27.6	56.3	10.0	685			.0060
English	18.4	64.4	11.6	728	.089	.36	.0021
Pie:
Apple	3.1	9.8	42.8	280	.011	.022	.00030
Custard	4.2	6.3	26.1	183	.14	.16	.0012
Lemon meringue	3.6	10.1	37.4	262	.014	.038	.00058
Mince	5.8	12.3	38.1	308	.083	.17	.0025
Pumpkin	4	5.4	34	200	.054	.081	.00079
Squash	4.4	8.4	21.7	185	.063	.073	.00059
Pudding:
Apple tapioca	.3	.1	29.3	122	.0081	.020	.00041
Bread	5.04	8.07	15.9	156	.11	.090
Cottage	6	3	56.1	329	.16	.23	.0016
Rice	4.0	4.6	31.4	182	.041	.042	.00023
Tapioca, cream	3.3	3.2	28.2	159	.052	.053	.00032
Vegetables:
Artichoke, French	2.9	.4	8.7	62.8	.031	.087	.00095
Asparagus, canned	1.5	.1	2.3	18.7	.027	.039	.0010
fresh	2.2	.2	3.2	26.2	.027	.039	.0010
Beans, kidney, canned	7.0	.2	17.3	106	.039	.14	.0015
lima, dried	18.1	1.5	65.9	358	.069	33	.0075
fresh	7.5	.8	22.0	131	.028	.13	.0020
navy, dried	22.5	1.8	55.2	354	.17	.44	.0070
string, fresh	2.3	.3	5.5	43.0	.046	.052	.0011
Beet greens, cooked	2.2	3.4	3.2	54.0	.10		.00313
Beets, cooked	2.3	.1	7.4	40.8	.029	.038	.00059
Brussel sprouts	4.4	.5	7.6	57.7	.031	.12	.0010
Cabbage	1.6	.3	4.5	31.9	.045	.029	.0013
Carrots	1.1	.4	8.2	46.3	.055	.044	.00060
Cauliflower	2.4	.2	4.0	31.0	.12	.057	.00075
Celery	1.1	.1	3.3	18.7	.078	.037	.0005
Chard, Swiss	1.4	.2	3.5	25.0	.15	.040	.0025
Corn, canned.	2.8	1.2	18.2	100	.0060	.10	.00080
fresh on cob	3.1	1.1	19.2	104	.0060	.10	.00080
Cucumbers	.8	.2	2.4	17.6	.016	.033	.00020
Egg plant	1.2	.3	4.3	28.7	.011	.034	.0005
Lentils, dried	25.7	1.0	59.2	35.7	.053	.25	.0043
Lettuce, green leaf	1.2	.3	2.2	19.8	.043	.043	.0027
Mushrooms	3.5	.4	6.0	46.3	.017	.11	.0031
Okra	1.6	.2	4.0	38.6	.037	.037	.00063
Olives, green	1.1	27.6	11.6	309	.12	.014	.0029
ripe	1.7	25.9	4.3	266	.12	.014	.0029
Onions	1.6	.3	9.1	49.6	.035	.046	.00060
Parsnips	1.6	.5	11.0	66.1	.061	.073	.00060
Peas, canned	3.6	.2	8.6	56.2	.013	.064	.00083
dried	24.6	1.0	57.5	365	.085	.40	.0057
green	7.0	.5	15.2	103	.026	.13	.0017
Potatoes, boiled	2.5	.1	20.3	97.0	.013	.057	.0013
Sweet	1.8	.7	26.1	126	.020	.045	.0005
Pumpkin	1.0	.1	4.0	26.5	.023	.059	.00080
Radishes	1.3	.1	5.1	29.8	.021	.029	.00060
Rutabagas	1.3	.2	7.3	41.9	.077	.056	.0005
Sauerkraut	1.7	.5	3.8	27.6	.046	.029	.0011
Spinach, cooked	2.1	4.1	2.6	57.3	.067	.066	.0036
Squash	1.4	.5	8.2	47.4	.020	.030	.00060
Tomatoes, canned	1.2	.2	3.5	23.1	.011	.026	.00040
fresh	.9	.4	3.3	23.1	.011	.026	.00040
Turnips	1.3	.2	6.8	40.8	.064	.046	.0005
Watercress	1.7	.3	2.8	22.7	.17	.0044	.0018
Yeast, compressed	11.7	.4	21.0	138	.011	.445	.0003
Candy:	1	45	95	789	.031	.0066	.0014
Chocolate creams	1.4	10.5	62.5	350
fudge	2	9.6	76.2	400	.032	.039	.00014
sweet milk	10	31	45	500	.21	.062	.0053
Gum drops	10.5		77	350
Marshmallows	6.66		80	346
Mints, after dinner			87.5	350
Molasses candy	2.2	4.5	99.5	447	.086	.18	.0030
Nougat, chocolate.		5	115	505
Nut bar	5.3	18.6	62	437	.067	.26	.0015
Peanut brittle	12	21	75	537	.12	.17	.0039
Fats:
Butter	1.0	85.0		795	.015	.017	.00025
Cod liver oil		100		900
Corn oil		100		900
Crisco		100		900
Lard		100		930
Margarine	1.2	83.0		777
Olive oil		100		900
Peanut oil		100		900
Jelly, cherry	1.1		77.2	321	.015	.010	.0005
Salad dressing:
Cream	7	21.7	31.5	350	.081	.12	.0010
French		60	2	548