|
|
|
per 100 grams
|
per item or serving
|
| 1. |
Prunes |
5770 |
1 pitted prune |
462 |
| 2. |
Raisins |
2830 |
1/4 cup |
1019 |
| 3. |
Blueberries |
2234 |
1/2 cup |
1620 |
| 4. |
Blackberries |
2036 |
1/2 cup |
1466 |
| 5. |
Garlic |
1939 |
1 clove |
58 |
| 6. |
Kale |
1770 |
1/2 cup cooked |
1150 |
| 7. |
Cranberries |
1750 |
1/2 cup |
831 |
| 8. |
Strawberries |
1536 |
1/2 cup |
1144 |
| 9. |
Spinach, raw |
1210 |
1 cup |
678 |
| 10. |
Raspberry |
1227 |
1/2 cup |
755 |
| 11. |
Brussels sprouts |
1 |
1 sprout |
206 |
| 12. |
Plum |
949 |
1 plum |
626 |
| 13. |
Alfalfa sprouts |
931 |
1 cup |
307 |
| 14. |
Spinach, steamed |
909 |
1/2 cup cooked |
1089 |
| 15. |
Broccoli florets |
888 |
1/2 cup cooked |
817 |
| 16. |
Beets |
841 |
1/2 cup cooked, sliced |
715 |
| 17. |
Avocado |
782 |
1/2 Florida |
149 |
| 18. |
Orange |
750 |
1 orange |
982 |
| 19. |
Grape, red |
739 |
10 grapes |
177 |
| 20. |
Pepper, red |
731 |
1 med pepper |
540 |
| 21. |
Cherry |
670 |
10 cherries |
455 |
| 22. |
Kiwifruit |
602 |
1 fruit |
458 |
| 23. |
Beans, baked |
503 |
1/2 cup |
640 |
| 24. |
Grapefruit, pink |
483 |
1/2 fruit |
580 |
| 25. |
Beans, Kidney |
460 |
1/2 cup cooked |
360 |
| 26. |
Onion |
449 |
1/2 cup chopped |
360 |
| 27. |
Grapes, white |
446 |
10 grapes |
107 |
| 28. |
Corn |
402 |
1/2 cup cooked |
330 |
| 29. |
Eggplant |
386 |
1/2 cup cooked |
185 |
| 30. |
Cauliflower |
377 |
1/2 cup cooked |
234 |
|
|
|
1/2 cup raw |
188 |
| 31. |
Peas, frozen |
364 |
1/2 cup cooked |
291 |
| 32. |
Potatoes |
313 |
1/2 cup cooked |
244 |
| 33. |
Potatoes, sweet |
301 |
1/2 cup cooked |
301 |
| 34. |
Cabbage |
298 |
1/2 cup raw |
105 |
| 35. |
Leaf lettus |
262 |
10 leaves |
200 |
| 36. |
Cantaloupe |
252 |
1/2 melon |
670 |
| 37. |
Banana |
221 |
1 banana |
252 |
| 38. |
Apple |
218 |
1 med apple |
300 |
| 39. |
Tofu |
213 |
1/2 cup |
195 |
| 40. |
Carrots |
207 |
1/2 cup raw |
115 |
| 41. |
Beans, string |
201 |
1/2 cup cooked |
160 |
| 42. |
Tomato |
189 |
1 med |
233 |
| 43. |
Zucchini |
176 |
1/2 cup raw |
115 |
| 44. |
Apricots |
164 |
3 raw |
175 |
| 45. |
Peach |
158 |
1 med |
137 |
| 46. |
Squash, yellow |
150 |
1/2 cup cooked |
183 |
| 47. |
Beans, lima |
136 |
1/2 cup |
115 |
| 48. |
Lettus, iceberg |
116 |
5 large leaves |
116 |
| 49. |
Pear |
134 |
1 med |
222 |
| 50. |
Watermelon |
104 |
1/16th 10" diam |
501 |
| 51. |
Melon, honeydew |
97 |
1/10 melon |
125 |
| 52. |
Celery |
61 |
1/2 cup diced |
60 |
| 53 |
Cucumber |
54 |
1/2 cup slices |
28 |
|