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Top40 Plant Based Foods with The Most Protein! Read Look Eat Share!

Internettop40.com advocates eating less meat protein. Red meats, particularly in higher amounts have been shown to contribute to Alzheimers and bad cholesterol. People are living to much older ages and it is imperative that we take on an all plant based diet and protein is an essential element to human growth and well being. This is our Top40 list of plant based foods with the most protein. So please do yourself and our animal kingdom a favor. Eat plants the animals will Thank you and so will Mother Earth! Thank you! ttyl

#1 Teff Grain

Eragrostis tef, also known as teff, Williams' lovegrass or annual bunch grass, is an annual grass, a species of lovegrass native to Ethiopia and Eritrea.It is raised for its edible seeds, also known as teff. Teff has an attractive nutrition profile, being high in dietary fiber and iron and providing protein and calcium.It is similar to millet and quinoa in cooking, but the seed is much smaller and cooks faster, thus using less fuel.

Teff, cooked
Nutritional value per 100 g (3.5 oz)
Energy 422 kJ (101 kcal)
19.86 g
Dietary fiber 2.8 g
0.65 g
3.87 g
Vitamins
Thiamine (B1)
(16%)

0.183 mg

Riboflavin (B2)
(3%)

0.033 mg

Niacin (B3)
(6%)

0.909 mg

Vitamin B6
(7%)

0.097 mg

Folate (B9)
(5%)

18 μg

Minerals
Calcium
(5%)

49 mg

Iron
(16%)

2.05 mg

Magnesium
(14%)

50 mg

Manganese
(136%)

2.86 mg

Phosphorus
(17%)

120 mg

Potassium
(2%)

107 mg

Sodium
(1%)

8 mg

Zinc
(12%)

1.11 mg

Other constituents
Water 74.93 g

Percentages are roughly approximated using US recommendations for adults.

 

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#2 Quinoa

Chenopodium quinoa is a dicotyledonous annual plant, usually about 1–2 m (3.3–6.6 ft) high. It has broad, generally powdery, hairy, lobed leaves, normally arranged alternately. The woody central stem is branched or unbranched depending on the variety and may be green, red or purple. The flowering panicles arise from the top of the plant or from leaf axils along the stem. Each panicle has a central axis from which a secondary axis emerges either with flowers (amaranthiform) or bearing a tertiary axis carrying the flowers (glomeruliform). The green hypogynous flowers have a simple perianth and are generally self-fertilizing. The fruits (seeds) are about 2 mm (0.08 in) in diameter and of various colors—from white to red or black, depending on the cultivar.

Quinoa, uncooked
Nutritional value per 100 g (3.5 oz)
Energy 1,539 kJ (368 kcal)
64.2 g
Dietary fibre 7.0 g
6.1 g
Monounsaturated 1.6 g
Polyunsaturated 3.3 g
14.1 g
Vitamins
Vitamin A equiv.
(0%)

1 μg

Thiamine (B1)
(31%)

0.36 mg

Riboflavin (B2)
(27%)

0.32 mg

Niacin (B3)
(10%)

1.52 mg

Vitamin B6
(38%)

0.49 mg

Folate (B9)
(46%)

184 μg

Choline
(14%)

70 mg

Vitamin C
(0%)

0 mg

Vitamin E
(16%)

2.4 mg

Minerals
Calcium
(5%)

47 mg

Iron
(35%)

4.6 mg

Magnesium
(55%)

197 mg

Manganese
(95%)

2.0 mg

Phosphorus
(65%)

457 mg

Potassium
(12%)

563 mg

Sodium
(0%)

5 mg

Zinc
(33%)

3.1 mg

Other constituents
Water 13.3 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database
Quinoa, cooked
Nutritional value per 100 g (3.5 oz)
Energy 503 kJ (120 kcal)
21.3 g
Dietary fibre 2.8 g
1.92 g
Monounsaturated 0.529 g
Polyunsaturated 1.078 g
4.4 g
Vitamins
Vitamin A equiv.
(0%)

0 μg

Thiamine (B1)
(9%)

0.107 mg

Riboflavin (B2)
(9%)

0.11 mg

Niacin (B3)
(3%)

0.412 mg

Vitamin B6
(9%)

0.123 mg

Folate (B9)
(11%)

42 μg

Choline
(5%)

23 mg

Vitamin C
(0%)

0 mg

Vitamin E
(4%)

0.63 mg

Minerals
Calcium
(2%)

17 mg

Iron
(11%)

1.49 mg

Magnesium
(18%)

64 mg

Manganese
(30%)

0.631 mg

Phosphorus
(22%)

152 mg

Potassium
(4%)

172 mg

Sodium
(0%)

7 mg

Zinc
(11%)

1.09 mg

Other constituents
Water 72 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#3 Lentil

The lentil (Lens culinaris), also known as Lens esculenta, is an edible pulse. It is a bushy annual plant of the legume family, known for its lens-shaped seeds. It is about 40 cm (16 in) tall, and the seeds grow in pods, usually with two seeds in each.

Lentils, raw (dry weight)
Nutritional value per 100 g (3.5 oz)
Energy 1,477 kJ (353 kcal)
63 g
Sugars 2 g
Dietary fiber 10.7 g
1 g
25 g
Vitamins
Thiamine (B1)
(76%)

0.87 mg

Riboflavin (B2)
(18%)

0.211 mg

Niacin (B3)
(17%)

2.605 mg

Pantothenic acid (B5)
(43%)

2.14 mg

Vitamin B6
(42%)

0.54 mg

Folate (B9)
(120%)

479 μg

Vitamin C
(5%)

4.5 mg

Minerals
Calcium
(6%)

56 mg

Iron
(50%)

6.5 mg

Magnesium
(13%)

47 mg

Phosphorus
(40%)

281 mg

Potassium
(14%)

677 mg

Sodium
(0%)

6 mg

Zinc
(35%)

3.3 mg

Other constituents
Water 8.3 g

Percentages are roughly approximated using US recommendations for adults.

 

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#4 Cocoa Powder

Cocoa solids are a mixture of many substances remaining after cocoa butter is extracted from cacao beans. When sold as an end product, it may also be called cocoa powder or cocoa. Cocoa solids are a key ingredient of chocolate, chocolate syrup, and chocolate confections. In contrast, the fatty component of chocolate is cocoa butter. Cocoa butter is 50% to 57% of the weight of cocoa beans and gives chocolate its characteristic melting properties. Cocoa liquor or cocoa mass is a paste of roasted cocoa beans with cocoa butter and solids in their natural proportions. Recipes for chocolate require the addition of extra cocoa butter to cocoa liquor, leading to a cocoa solids surplus and thus a relatively cheap supply of cocoa powder. This contrasts with the earliest European usage of cocoa where, before milk and dark chocolate was popularized, cocoa powder was the primary product and cocoa butter was little more than a waste product.

Nutritional value per 100 g (3.5 oz)
Energy 954 kJ (228 kcal)
57.90 g
13.70 g
19.60 g
Minerals
Calcium
(13%)

128 mg

Iron
(107%)

13.86 mg

Magnesium
(141%)

499 mg

Manganese
(183%)

3.837 mg

Phosphorus
(105%)

734 mg

Potassium
(32%)

1524 mg

Sodium
(1%)

21 mg

Zinc
(72%)

6.81 mg

Other constituents
Water 3.00 g
Caffeine 230 mg
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

 

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#5 Almond Butter

Almond butter is a food paste made from almonds. Almond butter may be crunchy or smooth, and is generally "stir" (susceptible to oil separation) or "no-stir" (emulsified). Almond butter may be either raw or roasted, describing the almonds themselves prior to grinding. It is recommended that almond butter be refrigerated once opened to prevent spoilage and oil separation.

Almonds
Mandorle sgusciate.jpg
Nutritional value per 100 g (3.5 oz)
Energy 2,408 kJ (576 kcal)
21.69 g
Starch 0.74 g
Sugars

3.89 g

0.00 g
Dietary fiber 12.2 g
49.42 g
Saturated 3.731 g
Monounsaturated 30.889 g
Polyunsaturated 12.070 g
21.22 g
Tryptophan 0.214 g
Threonine 0.598 g
Isoleucine 0.702 g
Leucine 1.488 g
Lysine 0.580 g
Methionine 0.151 g
Cystine 0.189 g
Phenylalanine 1.120 g
Tyrosine 0.452 g
Valine 0.817 g
Arginine 2.446 g
Histidine 0.557 g
Alanine 1.027 g
Aspartic acid 2.911 g
Glutamic acid 6.810 g
Glycine 1.469 g
Proline 1.032 g
Serine 0.948 g
Vitamins
Vitamin A equiv.

(0%)

1 μg

1 μg
Vitamin A 1 IU
Thiamine (B1)
(18%)

0.211 mg

Riboflavin (B2)
(85%)

1.014 mg

Niacin (B3)
(23%)

3.385 mg

Pantothenic acid (B5)
(9%)

0.469 mg

Vitamin B6
(11%)

0.143 mg

Folate (B9)
(13%)

50 μg

Choline
(11%)

52.1 mg

Vitamin C
(0%)

0 mg

Vitamin D
(0%)

0 μg

Vitamin E
(175%)

26.2 mg

Vitamin K
(0%)

0.0 μg

Minerals
Calcium
(26%)

264 mg

Copper
(50%)

0.99 mg

Iron
(29%)

3.72 mg

Magnesium
(75%)

268 mg

Manganese
(109%)

2.285 mg

Phosphorus
(69%)

484 mg

Potassium
(15%)

705 mg

Selenium
(4%)

2.5 μg

Sodium
(0%)

1 mg

Zinc
(32%)

3.08 mg

Other constituents
Water 4.70 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

 

Oil, vegetable, almond
Nutritional value per 100 g
Energy 3,701 kJ (885 kcal)
50 g
Saturated 5 g
Monounsaturated 31.6 g
Polyunsaturated

15 g

0
12.6 g
Vitamins
Vitamin E
(261%)

39.2 mg

Vitamin K
(7%)

7.0 μg

Minerals
Iron
(0%)

0 mg


Percentages are roughly approximated using US recommendations for adults.

 

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#6 Cashew

Cashew butter is a food spread made from baked or roasted cashews. It is rich and creamy in flavour and when stored the oils and solids separate easily requiring it to be mixed before each use.It is recommended to store cashew butter in the refrigerator after the first use to prevent it from going rancid.

Cashew butter is high in protein, unsaturated fats and Vitamin B.

One tablespoon of unsalted cashew butter provides 94 calories, 12 percent of the daily value of fat and 8 percent of the daily value of saturated fat. However, it contains less fat than most nuts.

Cashew butter was among the foods packaged in metal cans for U.S. Civil Defense survival kits during the

According to the University of Kentucky Cooperative Extension Service it is better to eat raw cashew butter due to the higher nutrient levels than the roasted variety.

Cashew butter can be spread on toast, added to smoothies or oatmeal, used as a dip for apple slices or as the base for vegan cashew nut cheese

 

Cashews, raw
Nutritional value per 100 g (3.5 oz)
Energy 553 kcal (2,310 kJ)
30.19 g
Starch 0.74 g
Sugars

5.91 g

0.00 g
Dietary fiber 3.3 g
43.85 g
Saturated 7.783 g
Monounsaturated 23.797 g
Polyunsaturated 7.845 g
18.22 g
Vitamins
Vitamin A 0 IU
Thiamine (B1)
(37%)

0.423 mg

Riboflavin (B2)
(5%)

0.058 mg

Niacin (B3)
(7%)

1.062 mg

Pantothenic acid (B5)
(17%)

0.86 mg

Vitamin B6
(32%)

0.417 mg

Folate (B9)
(6%)

25 μg

Vitamin B12
(0%)

0 μg

Vitamin C
(1%)

0.5 mg

Vitamin D
(0%)

0 μg

Vitamin E
(6%)

0.90 mg

Vitamin K
(32%)

34.1 μg

Minerals
Calcium
(4%)

37 mg

Copper
(110%)

2.2 mg

Iron
(51%)

6.68 mg

Magnesium
(82%)

292 mg

Manganese
(79%)

1.66 mg

Phosphorus
(85%)

593 mg

Potassium
(14%)

660 mg

Selenium
(28%)

19.9 μg

Sodium
(1%)

12 mg

Zinc
(61%)

5.78 mg

Other constituents
Water 5.20 g

Percentages are roughly approximated using US recommendations for adults.

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#7 Black Beans

Beans, black, mature seeds, raw

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#8 Pumpkin Seeds

pumpkin and squash seed kernels, roasted, with salt added
Nutritional value per 100 g (3.5 oz)
Energy 2,401 kJ (574 kcal)
14.71 g
Sugars 1.29 g
Dietary fiber 6.5 g
49.05 g
Saturated 8.544 g
Monounsaturated 15.734
Polyunsaturated 19.856
29.84 g
Vitamins
Thiamine (B1)
(6%)

0.07 mg

Riboflavin (B2)
(13%)

0.15 mg

Niacin (B3)
(30%)

4.43 mg

Pantothenic acid (B5)
(11%)

0.57 mg

Vitamin B6
(8%)

0.1 mg

Folate (B9)
(14%)

57 μg

Vitamin C
(8%)

6.5 mg

Vitamin E
(4%)

0.56 mg

Vitamin K
(4%)

4.5 μg

Minerals
Calcium
(5%)

52 mg

Iron
(62%)

8.07 mg

Magnesium
(155%)

550 mg

Manganese
(214%)

4.49 mg

Phosphorus
(168%)

1174 mg

Potassium
(17%)

788 mg

Sodium
(17%)

256 mg

Zinc
(80%)

7.64 mg


Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#9 Oatmeal

Unenriched oatmeal, cooked with water
Nutritional value per 100 g (3.5 oz)
Energy 297 kJ (71 kcal)
12 g
Sugars 0.3
Dietary fiber 1.7 g
1.5 g
2.5 g
Vitamins
Vitamin A equiv.
(0%)

0 μg

Thiamine (B1)
(7%)

0.08 mg

Riboflavin (B2)
(2%)

0.02 mg

Niacin (B3)
(2%)

0.23 mg

Pantothenic acid (B5)
(4%)

0.197 mg

Vitamin B6
(0%)

0.005 mg

Folate (B9)
(2%)

6 μg

Vitamin C
(0%)

0 mg

Vitamin E
(1%)

0.08 mg

Vitamin K
(0%)

0.3 μg

Minerals
Calcium
(1%)

9 mg

Iron
(7%)

0.9 mg

Magnesium
(8%)

27 mg

Manganese
(29%)

0.6 mg

Phosphorus
(11%)

77 mg

Potassium
(1%)

70 mg

Sodium
(0%)

4 mg

Zinc
(11%)

1 mg

Other constituents
Water 83.6

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#10 Chickpeas

Top40 high protein plants
Chickpeas, mature seeds, cooked no salt
Nutritional value per 100 g (3.5 oz)
Energy 686 kJ (164 kcal)
27.42 g
Sugars 4.8 g
Dietary fibre 7.6 g
2.59 g
Saturated 0.269 g
Monounsaturated 0.583 g
Polyunsaturated 1.156 g
8.86 g
Vitamins
Vitamin A equiv.
(0%)

1 μg

Thiamine (B1)
(10%)

0.116 mg

Riboflavin (B2)
(5%)

0.063 mg

Niacin (B3)
(4%)

0.526 mg

Pantothenic acid (B5)
(6%)

0.286 mg

Vitamin B6
(11%)

0.139 mg

Folate (B9)
(43%)

172 μg

Vitamin B12
(0%)

0 μg

Vitamin C
(2%)

1.3 mg

Vitamin E
(2%)

0.35 mg

Vitamin K
(4%)

4 μg

Minerals
Calcium
(5%)

49 mg

Iron
(22%)

2.89 mg

Magnesium
(14%)

48 mg

Phosphorus
(24%)

168 mg

Potassium
(6%)

291 mg

Sodium
(0%)

7 mg

Zinc
(16%)

1.53 mg

Other constituents
Water 60.21 g
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#11 Tahini (Sesame Seed paste)

Whole sesame seeds, dried
Nutritional value per 100 grams
Energy 573 kcal (2,400 kJ)
23.4
Sugars 0.3
Dietary fiber 11.8
49.7
Saturated 7.0
Monounsaturated 18.8
Polyunsaturated 21.8
17.7
Vitamins
Vitamin A 9 IU
Thiamine (B1)
(69%)

0.79 mg

Riboflavin (B2)
(21%)

0.25 mg

Niacin (B3)
(30%)

4.52 mg

Vitamin B6
(61%)

0.79 mg

Folate (B9)
(24%)

97 μg

Vitamin C
(0%)

0 mg

Vitamin E
(2%)

0.25 mg

Minerals
Calcium
(98%)

975 mg

Iron
(112%)

14.6 mg

Magnesium
(99%)

351 mg

Phosphorus
(90%)

629 mg

Potassium
(10%)

468 mg

Sodium
(1%)

11 mg

Zinc
(82%)

7.8 mg

Other constituents
Water 4.7 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#12 Chlorella

chlorellaChlorella is the highest-known source of chlorophyll, with nearly 10 times the amount of chlorophyll found in alfalfa, from which most commercial chlorophyll is extracted.

Broken cell-wall chlorella, is nearly twice as digestible as other chlorella.

Macro Nutrients In Chlorella
Macro Nutrient Percent
Protein 58.4
Fat 9.3
Carbohydrate 23.2
Fiber 0.3
Ash 4.2
Moisture 4.6
Calories 411 cal/lOO gm
Protein (per 100 grams)
Source Grams
Chlorella 58 gm
Beef 24-27 gm
Chicken 24 gm
Fish 18-29 gm
Wheat 13 gm
Eggs 13 gm
Rice 3 gm
Potatoes 3 gm

 

*Essential amino acids
Chlorella's Amino Acid Content
by Percentage
Amino Acid Percent Amino Acid Percent
Alanine 4.3 * Methionine 1.3
Arginine 3.3 * Phenylalanine 2.8
Aspartic acid 4.7 Proline 2.5
Glycine 3.1 Serine 2.0
Glutamic acid 5.8 *Threonine 2.4
Histidine 1.1 *Tryptophan 0.5
* lsoleucine 2.3 * Valine 3.2
* Leucine 4.7 Others 11.4

 

*Daily intake of 3 gm chlorella provides 4 mcg of vitamin B-12, 70% of the U.S. RDA.
Chlorella's Vitamin Content
(mg per 100 gm)
Vitamin mg/100 gm Vitamin mg/100 gm
A (activity) 51,300 IU C 10.4
B-1 1.7 E 1.5 (less than)
B-2 4.3 Folic acid 0.09
B-6 1.4 lnositol 132
B-12* 0.13 Niacin 23.8
Biotin 0.2 Pantothenic acid 1.1
Chlorella's Mineral Content
(mg per 100 gm)
Source mg/100 gm
Calcium 221
Iodine 0.4
Iron 130
Magnesium 315
Phosphorus 895
Zinc 71

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#13 Sunflower Seeds

top40 sunflower
Sunflower seed kernels, dried
Nutritional value per 100 g (3.5 oz)
Energy 2,445 kJ (584 kcal)
20 g
Sugars 2.62 g
Dietary fiber 8.6 g
51.46 g
Saturated 4.455 g
Monounsaturated 18.528 g
Polyunsaturated 23.137 g
20.78 g
Vitamins
Thiamine (B1)
(129%)

1.48 mg

Riboflavin (B2)
(30%)

0.355 mg

Niacin (B3)
(56%)

8.335 mg

Pantothenic acid (B5)
(23%)

1.13 mg

Vitamin B6
(103%)

1.345 mg

Folate (B9)
(57%)

227 μg

Choline
(11%)

55.1 mg

Vitamin C
(2%)

1.4 mg

Vitamin E
(234%)

35.17 mg

Minerals
Calcium
(8%)

78 mg

Iron
(40%)

5.25 mg

Magnesium
(92%)

325 mg

Manganese
(93%)

1.95 mg

Phosphorus
(94%)

660 mg

Potassium
(14%)

645 mg

Sodium
(1%)

9 mg

Zinc
(53%)

5 mg

Other constituents
Water 4.7 g

Percentages are roughly approximated using US recommendations for adults.

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#14 Pine Nuts

top40 pine nut
Nuts, pine nuts, shelled, dried
Nutritional value per 100 g (3.5 oz)
Energy 2,815 kJ (673 kcal)
13.1 g
Starch 1.4 g
Sugars 3.6 g
Dietary fiber 3.7 g
68.4 g
Saturated 4.9 g
Monounsaturated 18.7 g
Polyunsaturated 34.1 g
13.7 g
Vitamins
Vitamin A equiv.

(0%)

1 μg

(0%)

17 μg

Thiamine (B1)
(35%)

0.4 mg

Riboflavin (B2)
(17%)

0.2 mg

Niacin (B3)
(29%)

4.4 mg

Pantothenic acid (B5)
(6%)

0.3 mg

Vitamin B6
(8%)

0.1 mg

Folate (B9)
(9%)

34 μg

Choline
(11%)

55.8 mg

Vitamin C
(1%)

0.8 mg

Vitamin E
(62%)

9.3 mg

Vitamin K
(51%)

53.9 μg

Minerals
Calcium
(2%)

16 mg

Copper
(65%)

1.3 mg

Iron
(42%)

5.5 mg

Magnesium
(71%)

251 mg

Manganese
(419%)

8.8 mg

Phosphorus
(82%)

575 mg

Potassium
(13%)

597 mg

Selenium
(1%)

0.7 μg

Zinc
(67%)

6.4 mg

Other constituents
Water 2.3 g
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#15 Millet

top40 millet
Millet, raw
Nutritional value per 100 g (3.5 oz)
Energy 1,582 kJ (378 kcal)
72.8 g
Dietary fiber 8.5 g
4.2 g
Saturated 0.7 g
Monounsaturated 0.8 g
Polyunsaturated

2.1 g

0.1 g
2.0 g
11.0 g
Vitamins
Thiamine (B1)
(37%)

0.42 mg

Riboflavin (B2)
(24%)

0.29 mg

Niacin (B3)
(31%)

4.72 mg

Pantothenic acid (B5)
(17%)

0.85 mg

Vitamin B6
(29%)

0.38 mg

Folate (B9)
(21%)

85 μg

Vitamin C
(0%)

0 mg

Vitamin K
(1%)

0.9 μg

Minerals
Calcium
(1%)

8 mg

Iron
(23%)

3.0 mg

Magnesium
(32%)

114 mg

Manganese
(76%)

1.6 mg

Phosphorus
(41%)

285 mg

Potassium
(4%)

195 mg

Sodium
(0%)

5 mg

Zinc
(18%)

1.7 mg

Other constituents
Water 8.7 g
Copper 0.8 mg
Selenium 2.7 µg

Percentages are roughly approximated using US recommendations for adults.

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#16 Hemp Seed

top40 hemp seed
Hemp seed, hulled
Nutritional value per 100 g (3.5 oz)
Energy 2,451 kJ (586 kcal)
4.67 g
Sugars

1.50 g

0.07 g
Dietary fiber 4.0 g
48.75 g
Saturated 4.600 g
Trans 0 g
Monounsaturated 5.400 g
Polyunsaturated

38.100 g

9.301 g
28.698 g
31.56 g
Tryptophan 0.369 g
Threonine 1.269 g
Isoleucine 1.286 g
Leucine 2.163 g
Lysine 1.276 g
Methionine 0.933 g
Cystine 0.672 g
Phenylalanine 1.447 g
Tyrosine 1.263 g
Valine 1.777 g
Arginine 4.550 g
Histidine 0.969 g
Alanine 1.528 g
Aspartic acid 3.662 g
Glutamic acid 6.269 g
Glycine 1.611 g
Proline 1.597 g
Serine 1.713 g
Vitamins
Vitamin A equiv.

(0%)

1 μg

(0%)

7 μg

Vitamin A 11 IU
Thiamine (B1)
(111%)

1.275 mg

Riboflavin (B2)
(24%)

0.285 mg

Niacin (B3)
(61%)

9.200 mg

Vitamin B6
(46%)

0.600 mg

Folate (B9)
(28%)

110 μg

Vitamin B12
(0%)

0 μg

Vitamin C
(1%)

0.5 mg

Vitamin E
(5%)

0.80 mg

Minerals
Calcium
(7%)

70 mg

Copper
(80%)

1.600 mg

Iron
(61%)

7.95 mg

Magnesium
(197%)

700 mg

Manganese
(362%)

7.600 mg

Phosphorus
(236%)

1650 mg

Potassium
(26%)

1200 mg

Sodium
(0%)

5 mg

Zinc
(104%)

9.90 mg

Other constituents
Water 4.96 g
Cholesterol 0 mg

Percentages are roughly approximated usi

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#17 Forbidden Rice (Black Rice )

top40 rice

Nutritional data (per 100g):

Nutrient Amount
Alanine 0.437 g
Arginine 0.569 g
Ash 1.27 g
Aspartic acid 0.702 g
Calcium, Ca 33 mg
Carbohydrate, by difference 76.17 g
Copper, Cu 0.277 mg
Cystine 0.091 g
Energy 1515 kj
Energy 362 kcal
Fatty acids, total monounsaturated 0.971 g
Fatty acids, total polyunsaturated 0.959 g
Fatty acids, total saturated 0.536 g
Fiber, total dietary 3.4 g
Folate, DFE 20 mcg_DFE
Folate, food 20 mcg
Folate, total 20 mcg
Glutamic acid 1.528 g
Glycine 0.369 g
Histidine 0.190 g
Iron, Fe 1.80 mg
Isoleucine 0.318 g
Leucine 0.620 g
Lysine 0.286 g
Magnesium, Mg 143 mg
Manganese, Mn 3.743 mg
Methionine 0.169 g
Niacin 4.308 mg
Pantothenic acid 1.493 mg
Phenylalanine 0.387 g
Phosphorus, P 264 mg
Potassium, K 268 mg
Proline 0.352 g
Protein 7.50 g
Riboflavin 0.043 mg
Serine 0.388 g
Sodium, Na 4 mg
Thiamin 0.413 mg
Threonine 0.275 g
Total lipid (fat) 2.68 g
Tryptophan 0.096 g
Tyrosine 0.281 g
Valine 0.440 g
Vitamin B-6 0.509 mg
Water 12.37 g
Zinc, Zn 2.02 mg

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#18 Walnut (english)

top40 walnut
Walnut, English
Whole Walnut Kernel.jpg
Walnut kernel, halves
Nutritional value per 100 grams
Energy 2,738 kJ (654 kcal)
13.71
Starch 0.06
Sugars 2.61
Dietary fiber 6.7
65.21
Saturated 6.126
Monounsaturated 8.933
Polyunsaturated 47.174
15.23
Vitamins
Vitamin A equiv.

(0%)

1 μg

(0%)

12 μg

9 μg
Vitamin A 20 IU
Thiamine (B1)
(30%)

0.341 mg

Riboflavin (B2)
(13%)

0.15 mg

Niacin (B3)
(8%)

1.125 mg

Pantothenic acid (B5)
(11%)

0.570 mg

Vitamin B6
(41%)

0.537 mg

Folate (B9)
(25%)

98 μg

Vitamin B12
(0%)

0 μg

Vitamin C
(2%)

1.3 mg

Vitamin E
(5%)

0.7 mg

Vitamin K
(3%)

2.7 μg

Minerals
Calcium
(10%)

98 mg

Iron
(22%)

2.91 mg

Magnesium
(45%)

158 mg

Manganese
(163%)

3.414 mg

Phosphorus
(49%)

346 mg

Potassium
(9%)

441 mg

Sodium
(0%)

2 mg

Zinc
(33%)

3.09 mg

Other constituents
Water 4.07 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#19 FlaxSeed

top40 flaxseed
Flaxseed
Nutritional value per 100 g (3.5 oz)
Energy 2,234 kJ (534 kcal)
28.88 g
Sugars 1.55 g
Dietary fiber 27.3 g
42.16 g
Saturated 3.663 g
Monounsaturated 7.527 g
Polyunsaturated

28.730 g

22.8 g
5.9 g
18.29 g
Vitamins
Thiamine (B1)
(143%)

1.644 mg

Riboflavin (B2)
(13%)

0.161 mg

Niacin (B3)
(21%)

3.08 mg

Pantothenic acid (B5)
(20%)

0.985 mg

Vitamin B6
(36%)

0.473 mg

Folate (B9)
(0%)

0 μg

Vitamin C
(1%)

0.6 mg

Minerals
Calcium
(26%)

255 mg

Iron
(44%)

5.73 mg

Magnesium
(110%)

392 mg

Phosphorus
(92%)

642 mg

Potassium
(17%)

813 mg

Zinc
(46%)

4.34 mg


Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#20 Kidney Beans

top40 kidney beans
Kidney beans, red, boiled without salt
Red Rajma BNC.jpg

Uncooked red kidney beans
Nutritional value per 100 g (3.5 oz)
Energy 532 kJ (127 kcal)
22.8 g
Sugars 0.32 g
Dietary fiber 7.4 g
0.50 g
8.67 g
Vitamins
Thiamine (B1)
(14%)

0.16 mg

Riboflavin (B2)
(5%)

0.058 mg

Niacin (B3)
(4%)

0.578 mg

Vitamin B6
(9%)

0.12 mg

Folate (B9)
(33%)

130 μg

Vitamin C
(1%)

1.2 mg

Vitamin E
(0%)

0.03 mg

Vitamin K
(8%)

8.4 μg

Minerals
Calcium
(3%)

28 mg

Iron
(23%)

2.94 mg

Magnesium
(13%)

45 mg

Potassium
(9%)

403 mg

Sodium
(0%)

2 mg

Zinc
(11%)

1.07 mg

Other constituents
Water 66.94

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#21 Arugula

top40 arugula

Nutrition Information

Nutrition Facts
Serving Size: 20 grams
Amount Per Serving: 1 cup
Calories 5
% Daily Value *
Total Fat 0.1 grams 0.2
Saturated Fat 0 grams 0.1%
Trans Fat 0 grams
Cholesterol 0 milligrams 0.0
Sodium 5 milligrams 0.23
Total Carbohydrate 0.7 grams 0.2
Dietary Fiber 0.3 grams 1.3%
Sugars 0.4 grams
Protein 0.5 grams 1.0
Vitamin A 9.5%
Vitamin C 5%
Calcium 3.2%
Iron 1.6%
Vitamin D 0%
Potassium 2.1%
* The % daily value is based on a 2,000 calorie diet. Your recommended daily intake may vary depending on your calorie needs.

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#22 Cannellini Bean (Navy Bean)

top40 navy bean
Navy Bean
Species Phaseolus vulgaris
US Navy 050409-N-9693M-436 White House Chef Culinary Specialist 1st Class Ernesto Alvarez serves Navy Bean soup to visitors at the Navy Memorial.jpg

Navy beans being served at the Navy Memorial
Nutritional value per 100 g (3.5 oz)
Energy 1,468 kJ (351 kcal)
60.75 g
Sugars 3.88 g
Dietary fiber 24.4 g
1.5 g
22.33 g
Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#23 Buckwheat

top40 buckwheat
Buckwheat
Nutritional value per 100 g (3.5 oz)
Energy 1,435 kJ (343 kcal)
71.5 g
Dietary fiber 10 g
3.4 g
Saturated 0.741 g
Monounsaturated 1.04 g
Polyunsaturated

1.039 g

0.078 g
0.961 g
13.25 g
Vitamins
Thiamine (B1)
(9%)

0.101 mg

Riboflavin (B2)
(35%)

0.425 mg

Niacin (B3)
(47%)

7.02 mg

Pantothenic acid (B5)
(25%)

1.233 mg

Vitamin B6
(16%)

0.21 mg

Folate (B9)
(8%)

30 μg

Vitamin C
(0%)

0 mg

Minerals
Calcium
(2%)

18 mg

Iron
(17%)

2.2 mg

Magnesium
(65%)

231 mg

Manganese
(62%)

1.3 mg

Phosphorus
(50%)

347 mg

Potassium
(10%)

460 mg

Sodium
(0%)

1 mg

Zinc
(25%)

2.4 mg

Other constituents
Copper 1.1 mg
Selenium 8.3 µg

Percentages are roughly approximated using US recommendations for adults.

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#24 Macadamia Nuts

Macadamia nuts, raw
Nutritional value per 100 g (3.5 oz)
Energy 3,080 kJ (740 kcal)
13.8 g
Sugars 4.57 g
Dietary fiber 8.6 g
75.8 g
Saturated 12 g
Monounsaturated 59 g
Polyunsaturated 1.5 g
7.9 g
Vitamins
Thiamine (B1)
(104%)

1.195 mg

Riboflavin (B2)
(14%)

0.162 mg

Niacin (B3)
(16%)

2.473 mg

Pantothenic acid (B5)
(15%)

0.76 mg

Vitamin B6
(21%)

0.275 mg

Folate (B9)
(3%)

11 μg

Vitamin C
(1%)

1.2 mg

Vitamin E
(4%)

0.54 mg

Minerals
Calcium
(9%)

85 mg

Iron
(28%)

3.69 mg

Magnesium
(37%)

130 mg

Manganese
(195%)

4.1 mg

Phosphorus
(27%)

188 mg

Potassium
(8%)

368 mg

Zinc
(14%)

1.30 mg


Percentages are roughly approximated using US recommendations for adults.

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#25 Dulse (Palmaria palmata-seaweed)

top40 dulse

Nutritional Analysis

Protein g/1oog
Fat g/100g
Carbs g/100g
Calories cal/100g
Calcium mg/100g
Potassium mg/100g
Magnesium mg/100g
Phosphorous mg/100g
Iron mg/100g
Sodium g/100g
Iodine mg/100g
Manganese mg/100g
Copper mg/100g
Chromium mg/100g
Fluoride mg/100g
Zinc mg/100g
Vitamin A i.u
Vitamin B1 i.u
Vitamin B2 i.u
Vitamin B3 i.u
Vitamin B6 i.u
Vitamin B12 i.u
Vitamin C i.u
Vitamin E i.u
   21.5
1.7
44.6
2.64
2.31
782.0
2.71
408
33.1
1.74
5.2
1.14
.376
.15
5.3
2.86
.663
.073
1.91
1.89
8.99
6.6
6.34
1.71

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#26 Wild Rice

top40 rice
Wild rice, cooked
Nutritional value per 100 g (3.5 oz)
Energy 423 kJ (101 kcal)
21.34 g
Dietary fiber 1.8 g
0.34 g
3.99 g
Vitamins
Vitamin A equiv.

64 μg
Thiamine (B1)
(5%)

0.052 mg

Riboflavin (B2)
(7%)

0.087 mg

Niacin (B3)
(9%)

1.287 mg

Vitamin B6
(10%)

0.135 mg

Folate (B9)
(7%)

26 μg

Vitamin C
(0%)

0 mg

Vitamin E
(2%)

0.24 mg

Minerals
Calcium
(0%)

3 mg

Iron
(5%)

0.6 mg

Magnesium
(9%)

32 mg

Manganese
(13%)

0.282 mg

Phosphorus
(12%)

82 mg

Potassium
(2%)

101 mg

Sodium
(0%)

3 mg

Zinc
(14%)

1.34 mg

Other constituents
Copper 0.121 mg

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#27 Amaranth

top40 amaranth
Amaranth, uncooked
Nutritional value per 100 g (3.5 oz)
Energy 1,554 kJ (371 kcal)
65.25 g
Starch 57.27 g
Sugars 1.69 g
Dietary fiber 6.7 g
7.02 g
Saturated 1.459 g
Monounsaturated 1.685 g
Polyunsaturated 2.778 g
13.56 g
Tryptophan 0.181 g
Threonine 0.558 g
Isoleucine 0.582 g
Leucine 0.879 g
Lysine 0.747 g
Methionine 0.226 g
Cystine 0.191 g
Phenylalanine 0.542 g
Tyrosine 0.329 g
Valine 0.679 g
Arginine 1.060 g
Histidine 0.389 g
Alanine 0.799 g
Aspartic acid 1.261 g
Glutamic acid 2.259 g
Glycine 1.636 g
Proline 0.698 g
Serine 1.148 g
Vitamins
Thiamine (B1)
(10%)

0.116 mg

Riboflavin (B2)
(17%)

0.2 mg

Niacin (B3)
(6%)

0.923 mg

Pantothenic acid (B5)
(29%)

1.457 mg

Vitamin B6
(45%)

0.591 mg

Folate (B9)
(21%)

82 μg

Vitamin C
(5%)

4.2 mg

Vitamin E
(8%)

1.19 mg

Minerals
Calcium
(16%)

159 mg

Iron
(59%)

7.61 mg

Magnesium
(70%)

248 mg

Manganese
(159%)

3.333 mg

Phosphorus
(80%)

557 mg

Potassium
(11%)

508 mg

Sodium
(0%)

4 mg

Zinc
(30%)

2.87 mg

Other constituents
water 11.13 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#28 Chia Seed

top40 chia seed
Chia seeds, dried, raw
Nutritional value per 100 g (3.5 oz)
Energy 486 kcal (2,030 kJ)
42.1 g
Dietary fiber 34.4 g
30.7 g
16.5 g
Vitamins
Vitamin A equiv.
(7%)

54 μg

Thiamine (B1)
(54%)

0.62 mg

Riboflavin (B2)
(14%)

0.17 mg

Niacin (B3)
(59%)

8.83 mg

Folate (B9)
(12%)

49 μg

Vitamin C
(2%)

1.6 mg

Vitamin E
(3%)

0.5 mg

Minerals
Calcium
(63%)

631 mg

Iron
(59%)

7.7 mg

Magnesium
(94%)

335 mg

Manganese
(130%)

2.72 mg

Phosphorus
(123%)

860 mg

Potassium
(9%)

407 mg

Zinc
(48%)

4.6 mg

Other constituents
Water 5.8 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#29 Brown Rice

top40 brown rice
Rice, brown, long-grain, raw
Nutritional value per 100 g (3.5 oz)
Energy 1,548 kJ (370 kcal)
77.24 g
Sugars 0.85 g
Dietary fiber 3.52 g
2.92 g
7.85 g
Vitamins
Thiamine (B1)
(35%)

0.401 mg

Riboflavin (B2)
(8%)

0.093 mg

Niacin (B3)
(34%)

5.091 mg

Pantothenic acid (B5)
(30%)

1.493 mg

Vitamin B6
(39%)

0.509 mg

Folate (B9)
(5%)

20 μg

Minerals
Calcium
(2%)

23 mg

Iron
(11%)

1.47 mg

Magnesium
(40%)

143 mg

Manganese
(178%)

3.743 mg

Phosphorus
(48%)

333 mg

Potassium
(5%)

223 mg

Selenium
(33%)

23.4 μg

Sodium
(0%)

7 mg

Zinc
(21%)

2.02 mg

Other constituents
Water 10.37 g
Percentages are roughly approximated using US recommendations for adults.

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#30 Asparagus

top40 asparagus
Asparagus
Nutritional value per 100 g (3.5 oz)
Energy 85 kJ (20 kcal)
3.88 g
Sugars 1.88 g
Dietary fibre 2.1 g
0.12 g
2.2 g
Vitamins
Vitamin A equiv.

(5%)

38 μg

(4%)

449 μg

710 μg
Thiamine (B1)
(12%)

0.143 mg

Riboflavin (B2)
(12%)

0.141 mg

Niacin (B3)
(7%)

0.978 mg

Pantothenic acid (B5)
(5%)

0.274 mg

Vitamin B6
(7%)

0.091 mg

Folate (B9)
(13%)

52 μg

Choline
(3%)

16 mg

Vitamin C
(7%)

5.6 mg

Vitamin E
(7%)

1.1 mg

Vitamin K
(40%)

41.6 μg

Minerals
Calcium
(2%)

24 mg

Iron
(16%)

2.14 mg

Magnesium
(4%)

14 mg

Manganese
(8%)

0.158 mg

Phosphorus
(7%)

52 mg

Potassium
(4%)

202 mg

Sodium
(0%)

2 mg

Zinc
(6%)

0.54 mg


Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#31 Avacado

top40 avocado
Avocados, raw
Nutritional value per 100 g (3.5 oz)
Energy 670 kJ (160 kcal)
8.53 g
Sugars 0.66 g
Dietary fiber 6.7 g
14.66 g
Saturated 2.13 g
Monounsaturated 9.80 g
Polyunsaturated 1.82 g
2 g
Vitamins
Vitamin A equiv.

(1%)

7 μg

(1%)

62 μg

271 μg
Thiamine (B1)
(6%)

0.067 mg

Riboflavin (B2)
(11%)

0.13 mg

Niacin (B3)
(12%)

1.738 mg

Pantothenic acid (B5)
(28%)

1.389 mg

Vitamin B6
(20%)

0.257 mg

Folate (B9)
(20%)

81 μg

Vitamin C
(12%)

10 mg

Vitamin E
(14%)

2.07 mg

Vitamin K
(20%)

21 μg

Minerals
Calcium
(1%)

12 mg

Iron
(4%)

0.55 mg

Magnesium
(8%)

29 mg

Manganese
(7%)

0.142 mg

Phosphorus
(7%)

52 mg

Potassium
(10%)

485 mg

Sodium
(0%)

7 mg

Zinc
(7%)

0.64 mg

Other constituents
Water 73.23 g
Fluoride 7 µg
Beta-sitosterol 76 mg

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#32 Portobello Mushroom

top40 mushroom
Agaricus bisporus, white raw
Nutritional value per 100 g (3.5 oz)
Energy 93 kJ (22 kcal)
3.26 g
Sugars 1.98 g
Dietary fiber 1 g
0.34 g
3.09 g
Vitamins
Thiamine (B1)
(7%)

0.081 mg

Riboflavin (B2)
(34%)

0.402 mg

Niacin (B3)
(24%)

3.607 mg

Pantothenic acid (B5)
(30%)

1.497 mg

Vitamin B6
(8%)

0.104 mg

Folate (B9)
(4%)

17 μg

Vitamin B12
(2%)

0.04 μg

Vitamin C
(3%)

2.1 mg

Vitamin D
(1%)

0.2 μg

Minerals
Iron
(4%)

0.5 mg

Magnesium
(3%)

9 mg

Phosphorus
(12%)

86 mg

Potassium
(7%)

318 mg

Sodium
(0%)

3 mg

Zinc
(5%)

0.52 mg

Other constituents
Water 92.45 g

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#33 Pecan

tiop40 Pecans
Pecans
2 pecan nut halves.jpg
Nutritional value per 100 grams
Energy 2,889 kJ (690 kcal)
13.86
Starch 0.46
Sugars 3.97
Dietary fiber 9.6
71.97
Saturated 6.18
Monounsaturated 40.801
Polyunsaturated 21.614
9.17
Vitamins
Vitamin A equiv.

(0%)

29 μg

17 μg
Vitamin A 56 IU
Thiamine (B1)
(57%)

0.66 mg

Riboflavin (B2)
(11%)

0.13 mg

Niacin (B3)
(8%)

1.167 mg

Pantothenic acid (B5)
(17%)

0.863 mg

Vitamin B6
(16%)

0.21 mg

Folate (B9)
(6%)

22 μg

Vitamin C
(1%)

1.1 mg

Vitamin D
(0%)

0 μg

Vitamin E
(9%)

1.4 mg

Vitamin K
(3%)

3.5 μg

Minerals
Calcium
(7%)

70 mg

Iron
(19%)

2.53 mg

Magnesium
(34%)

121 mg

Manganese
(214%)

4.5 mg

Phosphorus
(40%)

277 mg

Potassium
(9%)

410 mg

Sodium
(0%)

0 mg

Zinc
(48%)

4.53 mg

Other constituents
Water 3.52

Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#34 Spirulina

top40 Spirulina

Spirulina's Nutritional Content

NUTRIENT
UNIT
VALUE PER 100G
PROXIMATES
WATER
g
4.68
ENERGY
kcal
290
PROTEIN
g
57.47
TOTAL LIPID (FAT)
g
7.72
CARBOHYDRATE
g
23.90
FIBER
g
3.6
SUGARS
g
3.10
MINERALS
CALCIUM
mg
120
IRON
mg
28.50
MAGNESIUM
mg
195
PHOSPHOROUS
mg
118
POTASSIUM
mg
1363
SODIUM
mg
1048
ZINC
mg
2.00
VITAMINS
VITAMIN C
mg
10.1
THIAMIN
mg
2.380
RIBOFLAVIN
mg
3.670
NIACIN
mg
12.820
VITAMIN B-6
mg
0.364
FOLATE, DFE
mcg_DFE
94
VITAMIN B-12
µg
0.00
VITAMIN A, RAE
mcg_RAE
29
VITAMIN A, IU
IU
570
VITAMIN E (alpha-tocopherol)
mg
5.00
VITAMIN D (D2 + D3)
µg
0.00
VITAMIN D
IU
0
VITAMIN K (phylloquinone)
µg
25.5
LIPIDS
FATTY ACIDS, TOTAL SATURATED
g
2.650
FATTY ACIDS, TOTAL MONOUNSATURATED
g
0.675
FATTY ACIDS, TOTAL POLYUNSATURATED
g
2.080
CHOLESTEROL
mg
O

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#35 Mustard greens

top40 Mustard greens
Mustard greens, cooked, boiled, drained, without salt
Nutritional value per 100 g (3.5 oz)
Energy 110 kJ (26 kcal)
4.51 g
Sugars 1.41 g
Dietary fiber 2 g
0.47 g
2.56 g
Vitamins
Vitamin A equiv.

(77%)

618 μg

(69%)

7400 μg

10400 μg
Thiamine (B1)
(4%)

0.041 mg

Riboflavin (B2)
(5%)

0.063 mg

Niacin (B3)
(3%)

0.433 mg

Pantothenic acid (B5)
(2%)

0.12 mg

Vitamin B6
(8%)

0.098 mg

Folate (B9)
(2%)

9 μg

Vitamin C
(30%)

25.3 mg

Vitamin E
(12%)

1.78 mg

Vitamin K
(564%)

592.7 μg

Minerals
Calcium
(12%)

118 mg

Iron
(7%)

0.87 mg

Magnesium
(4%)

13 mg

Phosphorus
(6%)

42 mg

Potassium
(3%)

162 mg

Sodium
(1%)

9 mg

Zinc
(2%)

0.22 mg


Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#36 Mesquite Powder

top40 Mesquite Powder

Raw Mesquite Powder

 
grams
tsp

Nutrition Facts
For a Serving Size of 1 tsp (3g)
Calories 15 Calories from Fat 0(0%)
% Daily Value *
Total Fat 0g -
Sodium 0mg 0%
Carbohydrates 2g -
Net carbs 1g -
Sugar 1g -
Fiber 1g 4%
Protein 1g
Vitamins and minerals
Vitamin A IU 0IU -
Vitamin C 0mg 0%
Calcium 0mg 0%
Iron 0mg 0%
Fatty acids
Amino acids
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

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#37 Maca Root Powder

top40 Maca Root Powder

Organic Raw Maca Powder Prana -> Source

Maca Powder Organic Raw 8oz Nutrition Facts

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#38 artichoke

top40 artichoke
Artichoke, cooked boiled, salted
Nutritional value per 100 g (3.5 oz)
Energy 211 kJ (50 kcal)
11.39 g
Sugars 0.99 g
Dietary fiber 8.6 g
0.34 g
2.89 g
Vitamins
Vitamin A equiv.

464 μg
Thiamine (B1)
(4%)

0.05 mg

Riboflavin (B2)
(7%)

0.089 mg

Niacin (B3)
(7%)

1.11 mg

Pantothenic acid (B5)
(5%)

0.24 mg

Vitamin B6
(6%)

0.081 mg

Folate (B9)
(22%)

89 μg

Vitamin C
(9%)

7.4 mg

Vitamin E
(1%)

0.19 mg

Vitamin K
(14%)

14.8 μg

Minerals
Calcium
(2%)

21 mg

Iron
(5%)

0.61 mg

Magnesium
(12%)

42 mg

Manganese
(11%)

0.225 mg

Phosphorus
(10%)

73 mg

Potassium
(6%)

286 mg

Sodium
(20%)

296 mg

Zinc
(4%)

0.4 mg


Percentages are roughly approximated using US recommendations for adults.
Source: USDA Nutrient Database

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#39 Kombu (Kelp Plant-seaweed)

top40 Kombu

Kombu

 
grams
cup

Nutrition Facts
For a Serving Size of 0.25 cup (7g)
Calories 17 Calories from Fat 0(0%)
% Daily Value *
Total Fat 0g -
Sodium 161mg 7%
Carbohydrates 3g -
Net carbs 2g -
Sugar 0g -
Fiber 1g 5%
Protein 1g
Vitamins and minerals
Vitamin A IU 50IU -
Vitamin C 1.2mg 2%
Calcium 60mg 6%
Iron 1.1mg 14%
Fatty acids
Amino acids
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

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#40 Kale

top40 Kale
Kale, raw
Nutritional value per 100 g (3.5 oz)
Energy 207 kJ (49 kcal)
8.8 g
Sugars 2.3 g
Dietary fiber 3.6 g
0.9 g
4.3 g
Vitamins
Vitamin A equiv.

(63%)

500 μg

8198 μg
Thiamine (B1)
(10%)

0.11 mg

Riboflavin (B2)
(11%)

0.13 mg

Niacin (B3)
(7%)

1.0 mg

Pantothenic acid (B5)
(18%)

0.9 mg

Vitamin B6
(21%)

0.27 mg

Folate (B9)
(35%)

141 μg

Choline
(0%)

0.8 mg

Vitamin C
(145%)

120 mg

Vitamin E
(10%)

1.54 mg

Vitamin K
(671%)

705 μg

Minerals
Calcium
(15%)

150 mg

Iron
(12%)

1.5 mg

Magnesium
(13%)

47 mg

Manganese
(31%)

0.66 mg

Phosphorus
(13%)

92 mg

Potassium
(10%)

491 mg

Selenium
(1%)

0.9 μg

Sodium
(3%)

38 mg

Zinc
(6%)

0.6 mg

Other constituents
Water 84.0 g

Percentages are roughly approximated using US recommendations for adults.
Kale, cooked, boiled, drained, without salt
Nutritional value per 100 g (3.5 oz)
Energy 117 kJ (28 kcal)
5.63 g
Sugars 1.25 g
Dietary fiber 2 g
0.4 g
1.9 g
Vitamins
Vitamin A equiv.

(85%)

681 μg

18246 μg
Thiamine (B1)
(5%)

0.053 mg

Riboflavin (B2)
(6%)

0.07 mg

Niacin (B3)
(3%)

0.5 mg

Pantothenic acid (B5)
(1%)

0.05 mg

Vitamin B6
(11%)

0.138 mg

Folate (B9)
(3%)

13 μg

Choline
(0%)

0.4 mg

Vitamin C
(49%)

41 mg

Vitamin E
(6%)

0.85 mg

Vitamin K
(778%)

817 μg

Minerals
Calcium
(7%)

72 mg

Iron
(7%)

0.9 mg

Magnesium
(5%)

18 mg

Manganese
(20%)

0.416 mg

Phosphorus
(4%)

28 mg

Potassium
(5%)

228 mg

Selenium
(1%)

0.9 μg

Sodium
(2%)

23 mg

Zinc
(3%)

0.24 mg

Other constituents
Water 91.2 g

Percentages are roughly approximated using US recommendations for adults.

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