APPENDIX
Composition of Foods, 100 grams, Edible Portion
(Numbers in parentheses denote values imputed –
usually from another form of food or from a similar food. Zero in parentheses indicates that the
amount of a constituent probably is none or is too small to measure. Dashes denote lack of reliable data for
a constituent believed to be present in measurable amount. Asterisk (*) indicates information
unavailable. Calculated values, as
those based on a recipe, are not in parentheses.) Sources: U.S. Department of Agriculture and Japan
Nutritionist Association.
Water Food Protein Fat Carbohydrates Ash Calcium Phospor- Iron Sodium Potas- Vit.
A Vit.
B1 Vit. B2 Niacin Vit. C
Energy
Total Fiber
ous
sium
(Thiamin)
Food and Description % Cal. Grams Grams Grams Grams Grams Mg. Mg. Mg. Mg. Mg. I.U. Mg. Mg. Mg. Mg.
1. GRAINS
Barley (pearled) 11.1 349 8.2 1.0 78.8 0.5 0.9 16 189 2.0 3 160 (0) 0.12 0.05 3.1 (0)
Buckwheat, whole grain 11.0 335 11.7 2.4 72.9 9.9 2.0 114 282 3.1 - 448 (0) 0.60 - 4.4 (0)
Corn, white and yellow 72.7 96 3.5 1.0 22.1 0.7 0.7 3 111 0.7 Trace 280 400 0.15 0.12 1.7 12
Cornmeal 12.0 355 9.2 3.9 73.7 1.6 1.2 20 256 2.4 (1) (284) 510 0.38 0.11 2.0 (0)
Millet, whole grain 11.8 327 9.9 2.9 72.9 3.2 2.5 20 311 6.8 - 430 (0) 0.73 0.38 2.3 (0)
Noodles:
Soba (Dried) 13.5 360 10.8 1.8 73.0 0.4 0.9 30 210 5.0 700 * 0 0.20 0.08 1.2 0
Somen 14.0 341 8.4 1.3 71.8 0.3 4.5 24 110 1.8 1,200 * 0 0.12 0.04 1.0 0
Udon 72.0 116 2.6 0.3 24.9 0.1 0.2 5 25 0.3 120 * 0 0.04 0.01 0.2 0
Oats, whole grain 12.5 313 13.0 5.4 66.1 10.6 3.0 55 320 4.6 10 * 0 0.30 0.10 1.5 0
Oatmeal or rolled oats 8.3 390 14.2 7.4 68.2 1.2 1.9 53 405 4.5 2 352 (0) 0.60 0.14 1.0 (0)
(dried form)
Rice,
brown, whole 12.0 360 7.5 1.9 77.4 0.9 1.2 32 221 1.6 9 214 (0) 0.34 0.05 4.7 (0)
Grain
Brown rice mochi 15.5 336 7.6 2.3 73.2 1.2 1.4 10 290 1.1 3 * 0 0.36 0.10 4.5 (0)
Rice, white 15.5 351 6.2 0.8 76.9 0.3 0.6 6 150 0.4 2 * 0 0.09 0.03 1.4 0
White rice mochi 40.0 249 4.5 0.4 54.8 0.3 0.3 4 60 0.3 2 * 0 0.04 0.02 1.0 0
Rye, whole grain 11.0 357 9.4 1.0 77.9 0.4 0.7 22 185 1.1 (1) 156 (0) 0.15 0.07 0.6 (0)
Wheat, whole grain 13.0 330 14.0 2.2 69.1 2.3 1.7 36 383 3.1 (3) 370 (0) 0.59 0.12 4.3 (0)
(hard, red spring)
Wheat flour (Whole, 12.0 333 13.3 2.0 71.0 2.3 1.7 41 372 3.3 3 370 (0) 0.55 0.12 4.3 (0)
From hard wheat)
2. BEANS (Uncooked)
Azuki 15.5 326 21.5 1.6 58.4 4.3 3.0 75 350 4.8 7 * 6 0.50 0.10 2.5 0
Chickpeas (Garbanzos) 10.7 360 20.5 4.8 61.0 5.0 3.0 150 331 6.9 26 797 50 .31 0.15 2.0 -
Lentils, whole 11.1 340 24.7 1.1 60.1 3.9 3.0 79 377 6.8 30 790 60 .37 0.22 2.0 -
Mung beans, sprouted 88.8 35 3.8 0.2 6.6 0.7 0.6 19 64 1.3 5 223 20 .13 0.13 0.8 19
Dried Peas 11.7 340 24.1 1.3 60.3 4.9 2.6 64 340 5.1 35 1,005 120 .74 0.29 3.0 -
Pinto, calico & Mexican 8.3 349 22.9 1.2 63.7 4.3 3.9 135 457 6.4 10 984 - .84 0.21 2.2 -
Soybeans, raw 10.0 403 34.1 17.7 33.5 4.9 4.7 226 554 8.4 5 1,677 80 1.10 0.31 2.2 -
Natto 62.7 167 16.9 7.4 11.5 3.2 1.5 103 182 3.7 - 249 0 0.07 0.50 1.1 0
Miso:
Hacho 47.5 180 16.8 6.9 15.8 2.2 13.0 140 240 6.5 3,800 * 0 0.04 0.12 1.2 0
Mugi 50.0 156 14.0 5.0 16.2 1.9 14.8 115 190 4.0 4,600 * 0 0.03 0.10 1.5 0
Tofu 84.8 72 7.8 4.2 2.4 0.1 0.8 128 126 1.9 7 42 0 0.06 0.03 0.1 0
Okara 84.5 65 3.5 1.9 9.2 2.3 0.9 76 43 1.4 4 * 0 0.07 0.56 1.1 0
Soybean sprouts 86.3 46 6.2 1.4 5.3 0.8 0.8 48 67 1.0 - - 80 0.23 0.20 0.8 13
Water Food Protein Fat Carbohydrates Ash Calcium Phospor- Iron Sodium Potas- Vit.
A Vit.
B1 Vit. B2 Niacin Vit. C
Energy
Total Fiber
ous
sium
(Thiamin)
Food and Description % Cal. Grams Grams Grams Grams Grams Mg. Mg. Mg. Mg. Mg. I.U. Mg. Mg. Mg. Mg.
3. POTATO AND STARCHES
Corn Starch 92.8 21 2.0 0.4 3.6 0.8 1.2 - - - - - - - - - -
Jinenjo 68.0 121 3.5 0.1 27.5 .9 0.9 21 46 0.7 7 * 0 0.08 0.02 1.0 5
Kuzu 16.5 336 0.2 0.1 83.1 0 0.1 17 10 2.0 2 * 0 0 0 0 0
Potato, white 79.8 76 2.1 0.1 17.1 0.5 0.9 7 53 0.6 3 407 Trace 0.10 0.04 1.5 20
Sweet Potato 70.6 114 1.7 0.4 26.3 0.7 1.0 32 47 0.7 10 243 8800 0.10 0.06 0.6 21
Taro Potato 73.0 98 1.9 0.2 23.7 0.8 1.2 28 61 1.0 7 514 20 0.13 0.04 1.1 4
4. SUGARS and SWEETNERS
Chocolate Syrup 31.6 245 2.3 2.0 62.7 0.6 1.0 17 92 1.6 52 282 Trace 0.02 0.07 0.4 0
Honey 17.2 304 0.3 0 82.3 - 0.2 5 6 0.5 5 51 0 Trace 0.04 0.3 1
Maple Syrup 8.0 348 - - 90.0 - 0.9 143 11 1.4 14 242 - - - - 0
Mizu-ame
(Rice 17.0 321 0 0 83.0 0 0 2 1 0.1 1 * 0 0 0 0
Starch sweetener) 0
Molasses 24.0 232 - - 60.0 0 8.5 290 69 6.0 37 1063 - - 0.12 1.2 -
Raw Sugar 2.1 373 0 0 96.4 0 1.5 85 19 3.4 30 344 0 0.01 0.03 0.2 0
White Sugar 0.5 385 0 0 99.5 0 Trace 0 0 0.1 1 3 0 0 0 0 0
5. OIL and FATS
Butter 15.5 716 0.6 81.0 0.4 0 2.5 20 16 0 987 23 3300 - - - 0
Lard 0 902 0 100 0 0 0 0 0 0 0 0 0 0 0 0 0
Margarine 15.5 720 0.6 81.0 0.4 0 2.5 20 16 0 987 23 3300 - - - 0
Vegetable Oil 0 884 0 100 0 0 0 0 0 0 0 0 0 0 0 0 0
6. SEEDS and NUTS
Almonds 4.7 598 18.6 54.2 19.5 2.6 3.0 234 504 4.7 4 773 0 0.24 0.92 3.5 Trace
7. VEGETABLES
Beets 87.3 43 1.6 0.1 9.9 0.8 1.1 16 33 0.7 60 335 20 0.03 0.05 0.4 10
Beet greens 90.9 24 2.2 0.3 4.6 1.3 2.0 119 40 3.3 130 570 6,100 0.10 0.22 0.4 30
Broad Beans 72.3 105 8.4 0.4 17.8 2.2 1.1 27 157 2.2 4 471 220 0.28 0.17 1.6 30
Broccoli 89.1 32 3.6 0.3 5.9 1.5 1.1 103 78 1.1 15 382 2,500 0.10 0.23 0.9 113
Brussel Sprouts 85.2 45 4.9 0.4 8.3 1.6 1.2 36 80 1.5 14 390 550 0.10 0.16 0.9 102
Burdock 78.8 75 4.1 0.1 16.3 1.5 0.7 47 71 0.8 45 * 0 0.30 0.05 0 2
Cabbage, common 92.4 24 1.3 0.2 5.4 0.8 0.7 49 29 0.4 20 233 130 0.05 0.05 0.3 47
Cabbage, Chinese 95.0 14 1.2 0.1 3.0 0.6 0.7 43 40 0.6 23 253 150 0.05 0.04 0.6 25
Carrots 83.2 42 1.1 0.2 9.7 1.0 0.8 37 36 0.7 47 341 11,000 0.06 0.05 0.6 8
Cauliflower 91.0 27 2.7 0.2 5.2 1.0 0.9 25 56 1.1 13 295 60 0.11 0.10 0.7 78
Celery 94.1 17 0.9 0.1 3.9 0.6 1.0 39 28 0.3 126 341 240 0.03 0.03 0.3 9
Collard Greens 86.9 40 3.6 0.7 7.2 0.9 1.6 203 63 1.0 43 401 6,500 0.20 (0.31) (1.7) 92
Cucumber 95.1 15 0.9 0.1 3.4 0.6 0.5 25 27 1.1 6 160 250 0.03 0.04 0.2 11
Daikon (Long Radish) 94.1 19 0.9 0.1 4.2 0.7 0.7 35 26 0.6 - 180 10 0.03 0.02 0.4 32
Daikon Leaves 83.5 49 5.2 0.7 8.5 1.4 2.1 190 30 1.4 100 * 3,000 0.10 0.30 0.5 90
Dandelion Greens 85.6 45 2.7 0.7 9.2 1.6 1.8 187 66 3.1 76 397 14,000 0.19 0.26 - 35
Eggplant 92.4 25 1.2 0.2 5.6 0.9 0.6 12 26 0.7 2 214 10 0.05 0.05 0.6 5
Garlic 61.3 137 6.2 0.2 30.8 1.5 1.5 29 202 1.5 2 529 Trace 0.25 0.08 0.5 15
Ginger root, fresh 87.0 49 1.4 1.0 9.5 1.1 1.1 23 36 2.1 6 264 10 0.20 0.04 0.7 4
Green peas 78.0 84 6.3 0.4 14.4 2.0 0.9 26 116 1.9 2 316 640 0.35 0.14 2.9 27
Kale 87.5 38 4.2 0.8 6.0 1.3 1.5 179 73 2.2 75 378 8,900 - - - 125
Lettuce (Iceberg) 95.5 13 0.9 0.1 2.9 0.5 0.6 20 22 0.5 9 175 330 0.06 0.06 0.3 6
Lotus 82.6 62 2.4 0.1 14.3 0.9 0.6 20 80 0.5 30 * 0 0.05 0.03 0.5 20
Water Food Protein Fat Carbohydrates Ash Calcium Phospor- Iron Sodium Potas- Vit.
A Vit.
B1 Vit.
B2 Niacin Vit. C
Energy
Total Fiber
ous
sium
(Thiamin)
Food and Description % Cal. Grams Grams Grams Grams Grams Mg. Mg. Mg. Mg. Mg. I.U. Mg. Mg. Mg. Mg.
7. VEGETABLES (continued)
Mushrooms:
Common variety 90.4 28 2.7 0.3 4.4 0.8 0.9 6 116 0.8 15 414 Trace 0.10 0.46 4.2 3
Shiitake 15.8 - 12.5 1.6 65.5 5.5 4.6 16 240 0.4 - * 0 0.32 0.74 10.0 0
Mustard Greens 89.5 31 3.0 0.5 5.6 1.1 1.4 183 50 3.0 32 377 7,000 0.11 0.22 0.8 97
Okra 88.9 36 2.4 0.3 7.6 1.0 0.8 92 51 0.6 3 249 520 (0.17) (0.21) (1.0) 31
Onions 89.1 38 1.5 0.1 8.7 0.6 0.6 27 36 0.5 10 157 40 0.03 0.4 0.2 10
Parsley 85.1 44 3.6 0.6 8.5 1.5 2.2 203 63 6.2 45 727 8,500 0.12 0.26 1.2 172
Parsnips 79.1 76 1.7 0.5 17.5 2.0 1.2 50 77 0.7 12 541 30 0.08 0.09 0.2 16
Peppers:
Red 74.3 93 3.7 2.3 18.1 9.0 1.6 29 78 1.2 - - 21,600 0.22 0.36 4.4 369
Sweet 93.4 22 1.2 0.2 4.8 1.4 0.4 9 22 0.7 13 213 420 0.08 0.08 0.5 128
Pumpkin 91.6 26 1.0 0.1 6.5 1.1 0.8 21 44 0.8 1 340 1,600 0.05 0.11 0.6 9
Scallion 89.4 36 1.5 0.2 8.2 (1.2) 0.7 51 39 1.0 5 231 (2,000) 0.05 0.05 0.4 32
Spinach 90.7 26 3.2 0.3 4.3 0.6 1.5 93 51 3.1 71 470 8,100 0.10 0.20 0.6 51
Squash:
Summer 94.0 19 1.1 0.1 4.2 0.6 0.6 28 29 0.4 1 202 410 0.05 0.09 1.0 22
Winter 85.1 50 1.4 0.3 12.4 1.4 0.8 22 38 0.6 1 369 3,700 0.05 0.11 0.6 13
Swiss Chard 91.1 25 2.4 0.3 4.6 0.8 1.6 88 39 3.2 147 550 6,500 0.06 0.17 0.5 32
Tomato 93.5 22 1.1 0.2 4.7 0.5 0.5 13 27 0.5 3 244 900 0.06 0.04 0.7 23
Wild Grass:
Bracken, fresh 88.6 36 2.3 0.4 7.5 1.0 1.2 11 19 1.1 - * 66 0 0.30 3.5 30
Bracken, dried 13.0 253 26.8 1.2 49.6 12.6 9.4 75 100 8.0 - * 660 0 0.30 4.2 0
Royal Fern, fresh 88.3 38 3.1 0.2 8.1 3.8 0.3 9 18 0.8 - * 16 0 0.40 0.7 15
Royal Fern, dried 19.9 257 17.6 2.7 53.7 8.4 6.1 65 100 6.0 - * 0 0 0.40 1.2 0
Horsetail 93.7 20 1.0 0.2 4.4 1.1 0.7 58 93 4.4 - * 500 0 0.07 5.6 50
Japanese Mugwort 87.2 35 5.2 0.8 4.5 3.0 2.3 70 25 1.5 - * 2,300 0.15 0.28 3.0 70
New Zealand Spinach 93.8 15 2.1 0.3 2.1 0.5 1.7 48 77 3.0 - * 1,800 0.08 0.30 1.0 40
Shepard’s Purse 86.4 39 4.5 0.5 6.6 1.1 2.0 300 94 2.5 - * 830 0.16 0.28 0.5 40
8. FRUITS
Apples 84.4 58 0.2 0.6 14.5 1.0 0.3 7 10 0.3 1 110 90 0.03 0.02 0.1 4
Apple Juice 87.8 47 0.1 Trace 11.9 0.1 0.2 6 9 0.6 1 101 - 0.01 0.02 0.1 1
Apricot 85.3 51 1.0 0.2 12.8 0.6 0.7 17 23 0.5 1 281 2,700 0.03 0.04 0.6 10
Avocado 74.0 167 2.1 16.4 6.3 1.6 1.2 10 42 0.6 4 604 290 0.11 0.20 1.6 14
Banana 75.7 85 1.1 0.2 22.2 0.5 0.8 8 26 0.7 1 370 190 0.05 0.06 0.7 10
Cherries 80.4 70 1.3 0.3 17.4 0.4 0.6 22 19 0.4 2 191 110 0.05 0.06 0.4 10
Dates 22.5 274 2.2 0.5 72.9 2.3 1.9 59 63 3.0 1 648 50 0.09 0.10 2.2 0
Figs 77.5 80 1.2 0.3 20.3 1.2 0.7 35 22 0.6 2 194 80 0.06 0.05 0.4 2
Grapefruit 88.4 41 0.5 0.1 10.6 0.2 0.4 16 16 0.4 1 135 80 0.04 0.02 0.2 38
Grapes 81.6 69 1.3 1.0 15.7 0.6 0.4 16 12 0.4 3 158 100 (0.05) (0.03) (0.3) 4
Kumquat 81.3 65 0.9 0.1 17.1 3.7 0.6 63 23 0.4 7 236 600 0.08 0.10 - 36
Lemon 87.4 20 1.2 0.3 10.7 - 0.4 61 15 0.7 3 145 30 0.05 0.04 0.2 77
Nectarine 81.8 64 0.6 Trace 17.1 0.4 0.5 4 24 0.5 6 294 1,650 - - - 13
Orange 86.0 49 1.0 0.2 12.2 0.5 0.6 41 20 0.4 1 200 200 0.10 0.04 0.4 (50)
Orange juice 88.3 45 0.7 0.2 10.4 0.1 0.4 11 17 0.2 1 200 200 0.09 0.03 0.4 50
Papaya 88.7 39 0.6 0.1 10.0 0.9 0.6 20 16 0.3 3 234 1,750 0.04 0.04 0.3 56
Peaches 89.1 38 0.6 0.1 9.7 0.6 0.5 9 19 0.5 1 202 1,330 0.02 0.05 1.0 7
Pears 83.2 61 0.7 0.4 15.3 1.4 0.4 8 11 0.3 2 130 20 0.02 0.04 0.1 4
Persimmon 64.4 127 0.8 0.4 33.5 1.5 0.9 27 26 2.5 1 310 - - - - 66
Pineapple 85.3 52 0.4 0.2 13.7 0.4 0.4 17 8 0.5 1 146 70 0.09 0.03 0.2 17
Plum 81.1 66 0.5 Trace 17.8 0.4 0.6 18 17 0.5 2 299 (300) 0.08 0.03 0.5 -
Water Food Protein Fat Carbohydrates Ash Calcium Phospor- Iron Sodium Potas- Vit.
A Vit.
B1 Vit.
B2 Niacin Vit. C
Energy
Total Fiber
ous
sium
(Thiamin)
Food and Description % Cal. Grams Grams Grams Grams Grams Mg. Mg. Mg. Mg. Mg. I.U. Mg. Mg. Mg. Mg.
8. FRUITS (continued)
Raisins 18.0 289 2.5 0.2 77.4 0.9 1.9 62 101 3.5 27 763 20 0.11 0.08 0.5 1
Strawberries 89.9 37 0.7 0.5 8.4 1.3 0.5 21 21 1.0 1 164 60 0.03 0.07 0.6 59
Tangerines 87.0 46 0.8 0.2 11.6 0.5 0.4 40 18 0.4 2 126 420 0.06 0.02 0.1 31
Watermelon 92.6 26 0.5 0.2 6.4 0.3 0.3 7 10 0.5 1 100 590 0.03 0.03 0.2 7
9. SEAWEEDS
Agar-Agar (Kanten) 20.1 - 2.3 0.1 74.6 0 2.9 400 8 5.0 - * 0 0 0 0 0
Arame 19.3 - 7.5 0.1 60.6 9.8 12.5 1,170 150 12.0 - * 50 0.02 0.20 2.6 0
Dulse 16.6 - - 3.0 - 0.7 3.7 567 22 6.3 - - - - - - -
Hijiki 16.8 - 5.6 0.8 42.8 13.0 34.0 1,400 56 29.0 - * 150 0.01 0.20 4.0 0
Kelp 21.7 - - 1.1 - 6.8 22.8 1,093 240 - 3,007 5,273 - - - - -
Kombu 14.7 - 7.3 1.1 54.9 3.0 22.0 800 150 - 2,500 * 430 0.08 0.32 1.8 11
Nori 11.4 - 35.6 0.7 44.3 4.7 8.0 260 510 12.0 600 * 11,000 0.25 1.24 10.0 20
Wakame 16.0 - 12.7 1.5 51.4 3.6 18.4 1,300 260 13.0 2,500 * 140 0.11 0.14 10.0 15
10. BEVERAGES
Beer 92.1 42 0.3 0 3.8 - 0.2 5 30 Trace 7 25 - Trace 0.03 0.6 -
Coffee 98.1 1 Trace Trace Trace Trace 0.1 2 4 0.1 1 36 0 0 Trace 0.3 0
Gin, rum, vodka, whiskey:
80-proof 66.6 231 - - Trace - - - - - 1 2 - - - - -
100-proof 57.5 295 - - Trace - - - - - 1 2 - - - - -
Sake (Rice wine) - 110 0.5 0 5.0 0 0 5 6 0.1 - * 0 0 0 0 0
Tea:
Bancha (Twig Tea) 7.0 - 20.3 4.3 61.0 19.0 5.4 720 200 37.0 60 * 9,000 0.08 0.89 9.0 130
Black Tea 9.0 - 22.6 2.4 58.2 10.7 5.1 460 310 17.0 50 * 1,300 0.09 0.56 10.0 0
Green Tea 6.0 - 31.6 4.6 49.6 10.6 5.4 440 280 20.0 60 * 9,000 0.35 1.40 4.0 280
Wine:
Dessert (Alcohol
18.8% by volume) 76.7 137 0.1 0 7.7 - 0.2 8 - - 4 75 - 0.01 0.02 0.2 -
Table (Alcohol
12.2% by volume) 85.6 85 0.1 0 4.2 - 0.2 9 10 0.4 5 92 - Trace 0.01 0.1 -
11. SEASONING
Horseradish, prepared 87.1 38 1.3 0.2 9.6 0.9 1.8 61 32 0.9 96 290 - - - - -
Mayonnaise 15.1 718 1.1 79.9 2.2 Trace 1.7 18 28 0.5 597 34 280 0.02 0.04 Trace -
Pepper 10.6 - 8.7 5.5 58.8 2.6 16.4 - - - - * 0 0 0 0 0
Tamari Soy Sauce 62.8 68 5.6 1.3 9.5 0 20.8 82 104 4.8 7,325 366 0 0.02 0.25 0.4 0
Tomato Catsup 68.6 106 2.0 0.4 25.4 0.5 3.6 22 50 0.8 1,042 363 1,400 0.09 0.07 1.6 15
Umeboshi 69.8 17 0.3 0.8 3.4 0.3 25.7 6 26 2.0 9,400 * 0 0.06 0.09 0.6 0
Vinegar 93.8 14 Trace (0) 5.9 - 0.3 (6) (9) (0.6) 1 100 - - - - -
Takka Miso 40.0 249 9.0 5.2 42.8 2.0 3.0 150 250 60.0 * * 0 0.10 0.15 1.5 0