Column Definitions
Food: Description of the food in question.
B6: Vitamin B6 per 100 grams of food. This is ~3.5 Oz.
Cal: Calories per 100 grams of food.
Density: Milligrams of Vitamin B6 per 100 calories.
I’ve tried to remove as many fortified and junk foods from this list as possible. For instance, sugar free RED BULL energy drink does very well in this category, but I’m interested in the natural B6 content of foods.
The recommended daily amount of vitamin B-6 for adults 50 and younger is 1.3 milligrams. After age 50, the recommended daily amount is 1.5 milligrams for women and 1.7 milligrams for men.
So a 50 year old women could get her USDA recommended vitamin B6 from 100 grams of serrano peppers, only coming in at 32 calories. This would be a spicy meal.
All data is from the USDA Food Data Central.
+----------------------------------------------------------------------------------+------+------+---------+ | food | B6 | Cal | density | +----------------------------------------------------------------------------------+------+------+---------+ | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | 0.76 | 34 | 2.24 | | Peppers, serrano, raw | 0.51 | 32 | 1.58 | | Drumstick leaves, cooked, boiled, drained, without salt | 0.93 | 60 | 1.55 | | Jute, potherb, cooked, boiled, drained, without salt | 0.57 | 37 | 1.54 | | Cabbage, chinese (pak-choi), raw | 0.19 | 13 | 1.49 | | Cabbage, chinese (pe-tsai), raw | 0.23 | 16 | 1.45 | | Peppers, jalapeno, raw | 0.42 | 29 | 1.44 | | Cabbage, kimchi | 0.21 | 15 | 1.42 | | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | 0.17 | 12 | 1.38 | | Babyfood, cookies | 5.90 | 433 | 1.36 | | Squash, summer, all varieties, raw | 0.22 | 16 | 1.36 | | Pepper, banana, raw | 0.36 | 27 | 1.32 | | Rice bran, crude | 4.07 | 316 | 1.29 | | Sauce, ready-to-serve, pepper, TABASCO | 0.15 | 12 | 1.28 | | Peppers, hot chili, red, raw | 0.51 | 40 | 1.27 | | Soup, beef broth, less/reduced sodium, ready to serve | 0.08 | 6 | 1.25 | | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | 4.53 | 386 | 1.17 | | Watercress, raw | 0.13 | 11 | 1.17 | | Sauce, fish, ready-to-serve | 0.40 | 35 | 1.13 | | Peppers, sweet, green, raw | 0.22 | 20 | 1.12 | | Cabbage, mustard, salted | 0.30 | 28 | 1.07 | | Spinach, cooked, boiled, drained, without salt | 0.24 | 23 | 1.05 | | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | 0.32 | 31 | 1.03 | | Squash, summer, zucchini, includes skin, raw | 0.16 | 17 | 0.96 | | Peppers, sweet, red, raw | 0.29 | 31 | 0.94 | | Pumpkin leaves, cooked, boiled, drained, without salt | 0.20 | 21 | 0.93 | | Pimento, canned | 0.22 | 23 | 0.93 | | Turnip greens, cooked, boiled, drained, without salt | 0.18 | 20 | 0.90 | | Bamboo shoots, raw | 0.24 | 27 | 0.89 | | Fish, tuna, fresh, yellowfin, raw | 0.93 | 109 | 0.86 | | Spices, sage, ground | 2.69 | 315 | 0.85 | | Okra, cooked, boiled, drained, without salt | 0.19 | 22 | 0.85 | | Spinach, raw | 0.20 | 23 | 0.85 | | Garlic, raw | 1.24 | 149 | 0.83 | | Peppers, sweet, red, cooked, boiled, drained, without salt | 0.23 | 28 | 0.83 | | Peppers, sweet, green, cooked, boiled, drained, without salt | 0.23 | 28 | 0.83 | | Broccoli raab, raw | 0.17 | 22 | 0.78 | | Cabbage, red, cooked, boiled, drained, without salt | 0.23 | 29 | 0.78 | | Spices, pepper, red or cayenne | 2.45 | 318 | 0.77 | | Cress, garden, raw | 0.25 | 32 | 0.77 | | Spices, paprika | 2.14 | 282 | 0.76 | | Cauliflower, cooked, boiled, drained, without salt | 0.17 | 23 | 0.75 | | Cauliflower, raw | 0.18 | 25 | 0.74 | | Spices, chili powder | 2.09 | 282 | 0.74 | | Sandwich spread, meatless | 1.10 | 149 | 0.74 | | Beverages, KELLOGG'S SPECIAL K20 protein powder | 2.80 | 380 | 0.74 | | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | 0.15 | 21 | 0.73 | | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | 0.15 | 21 | 0.73 | | Cauliflower, green, raw | 0.22 | 31 | 0.72 | | Chicken, liver, all classes, raw | 0.85 | 119 | 0.72 | | Bamboo shoots, canned, drained solids | 0.14 | 19 | 0.72 | | Peppers, sweet, green, freeze-dried | 2.22 | 314 | 0.71 | | Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw | 0.76 | 106 | 0.71 | | Pork, fresh, loin, tenderloin, separable lean only, raw | 0.78 | 109 | 0.71 | | Sauce, chili, peppers, hot, immature green, canned | 0.14 | 20 | 0.70 | | Hearts of palm, raw | 0.81 | 115 | 0.70 | | Cabbage, savoy, raw | 0.19 | 27 | 0.70 | | Margarine-like, vegetable oil spread, 60% fat, tub, with salt | 3.75 | 533 | 0.70 | | Peppers, hot chili, green, raw | 0.28 | 40 | 0.70 | | Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt | 3.75 | 533 | 0.70 | | Brussels sprouts, frozen, cooked, boiled, drained, without salt | 0.29 | 42 | 0.69 | | Peppers, sweet, red, frozen, chopped, unprepared | 0.14 | 20 | 0.69 | | Tomatoes, red, ripe, canned, packed in tomato juice | 0.11 | 16 | 0.69 | | Cress, garden, cooked, boiled, drained, without salt | 0.16 | 23 | 0.68 | | Sauerkraut, canned, solids and liquids | 0.13 | 19 | 0.68 | | Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 0.81 | 120 | 0.68 | | Basil, fresh | 0.16 | 23 | 0.67 | | Sauce, peppers, hot, chili, mature red, canned | 0.14 | 21 | 0.67 | | Cabbage, red, raw | 0.21 | 31 | 0.67 | | Broccoli raab, cooked | 0.22 | 33 | 0.67 | | Mustard greens, raw | 0.18 | 27 | 0.67 | | Coriander (cilantro) leaves, raw | 0.15 | 23 | 0.65 | | Okra, raw | 0.22 | 33 | 0.65 | | Beverages, nutritional shake mix, high protein, powder | 2.50 | 392 | 0.64 | | Tomato and vegetable juice, low sodium | 0.14 | 22 | 0.64 | | Pork, fresh, loin, tenderloin, separable lean and fat, raw | 0.77 | 120 | 0.64 | | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | 2.31 | 368 | 0.63 | | Lettuce, butterhead (includes boston and bibb types), raw | 0.08 | 13 | 0.63 | | Turkey, retail parts, breast, meat only, cooked, roasted | 0.83 | 136 | 0.61 | | Formulated bar, POWER BAR, chocolate | 2.20 | 363 | 0.61 | | Vegetarian meatloaf or patties | 1.20 | 197 | 0.61 | | Pork, fresh, loin, top loin (chops), boneless, separable lean only, raw | 0.76 | 127 | 0.60 | | Fish, halibut, Atlantic and Pacific, raw | 0.55 | 91 | 0.60 | | Lettuce, green leaf, raw | 0.09 | 15 | 0.60 | | Wheat bran, crude | 1.30 | 216 | 0.60 | | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Ca | 2.50 | 415 | 0.60 | | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | 2.40 | 403 | 0.60 | | Chrysanthemum, garland, cooked, boiled, drained, without salt | 0.12 | 20 | 0.59 | | Sauce, salsa, ready-to-serve | 0.17 | 29 | 0.59 | | Beef, variety meats and by-products, liver, cooked, pan-fried | 1.03 | 175 | 0.59 | | Spinach, frozen, chopped or leaf, unprepared | 0.17 | 29 | 0.59 | | Turkey, drumstick, from whole bird, meat only, roasted | 0.81 | 139 | 0.58 | | Spices, basil, dried | 1.34 | 233 | 0.58 | | Asparagus, canned, drained solids | 0.11 | 19 | 0.58 | | Turkey, whole, meat only, raw | 0.65 | 112 | 0.58 | | Melons, casaba, raw | 0.16 | 28 | 0.58 | | Broccoli, cooked, boiled, drained, without salt | 0.20 | 35 | 0.57 | | Mustard greens, frozen, cooked, boiled, drained, without salt | 0.11 | 19 | 0.57 | | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | 0.11 | 20 | 0.56 | | Fish, salmon, sockeye, raw | 0.73 | 131 | 0.56 | | Kohlrabi, raw | 0.15 | 27 | 0.56 | | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | 2.00 | 358 | 0.56 | | Dandelion greens, raw | 0.25 | 45 | 0.56 | | Turkey, breast, from whole bird, meat only, roasted | 0.81 | 147 | 0.55 | | Turkey, all classes, light meat, cooked, roasted | 0.81 | 147 | 0.55 | | Turkey, wing, from whole bird, meat only, roasted | 0.81 | 147 | 0.55 | | Carrot juice, canned | 0.22 | 40 | 0.54 | | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fa | 0.84 | 155 | 0.54 | | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, | 0.88 | 162 | 0.54 | | Lambsquarters, cooked, boiled, drained, without salt | 0.17 | 32 | 0.54 | | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" | 0.82 | 154 | 0.54 | | Chayote, fruit, cooked, boiled, drained, with salt | 0.12 | 22 | 0.54 | | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | 2.10 | 386 | 0.54 | | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquid | 0.47 | 88 | 0.54 | | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fa | 0.88 | 167 | 0.53 | | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | 0.08 | 15 | 0.53 | | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fa | 0.64 | 121 | 0.53 | | Squash, summer, scallop, cooked, boiled, drained, without salt | 0.09 | 16 | 0.53 | | Beef, variety meats and by-products, liver, cooked, braised | 1.02 | 191 | 0.53 | | Fish, salmon, sockeye, cooked, dry heat | 0.83 | 156 | 0.53 | | Kohlrabi, cooked, boiled, drained, without salt | 0.15 | 29 | 0.53 | | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, choi | 0.67 | 128 | 0.53 | | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, | 0.64 | 121 | 0.52 | | Babyfood, dessert, blueberry yogurt, strained | 0.40 | 77 | 0.52 | | Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" | 0.83 | 159 | 0.52 | | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, | 0.64 | 121 | 0.52 | | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" | 0.64 | 124 | 0.52 | | Collards, raw | 0.17 | 32 | 0.52 | | Chard, swiss, raw | 0.10 | 19 | 0.52 | | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | 2.31 | 448 | 0.52 | | Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted | 0.74 | 143 | 0.52 | | Vegetarian fillets | 1.50 | 290 | 0.52 | | Brussels sprouts, raw | 0.22 | 43 | 0.51 | | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fa | 0.63 | 124 | 0.51 | | Broccoli, raw | 0.18 | 34 | 0.51 | | Cauliflower, frozen, unprepared | 0.12 | 24 | 0.51 | | Spices, garlic powder | 1.65 | 331 | 0.50 | | Broccoli, frozen, chopped, unprepared | 0.13 | 26 | 0.50 | | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fa | 0.63 | 125 | 0.50 | | Mollusks, clam, mixed species, canned, liquid | 0.01 | 2 | 0.50 | | Beverages, tea, green, brewed, regular | 0.01 | 1 | 0.50 | | Snacks, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | 1.83 | 365 | 0.50 | | Game meat, deer, loin, separable lean only, 1" steak, cooked, broiled | 0.76 | 150 | 0.50 | | Cabbage, raw | 0.12 | 25 | 0.50 | | Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted | 0.74 | 147 | 0.50 | | Cabbage, cooked, boiled, drained, without salt | 0.11 | 23 | 0.49 | | Beet greens, cooked, boiled, drained, without salt | 0.13 | 27 | 0.49 | | Beverages, OVALTINE, Classic Malt powder | 1.82 | 372 | 0.49 | | Brussels sprouts, cooked, boiled, drained, without salt | 0.18 | 36 | 0.49 | | Beverages, OVALTINE, chocolate malt powder | 1.82 | 372 | 0.49 | | Kale, cooked, boiled, drained, without salt | 0.14 | 28 | 0.49 | | Chayote, fruit, cooked, boiled, drained, without salt | 0.12 | 24 | 0.49 | | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fa | 0.78 | 160 | 0.49 | | Cereals, CREAM OF WHEAT, instant, dry | 1.79 | 366 | 0.49 | | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, raw | 0.63 | 127 | 0.49 | | Beet greens, raw | 0.11 | 22 | 0.48 | | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, | 0.78 | 162 | 0.48 | | Peppers, hot pickled, canned | 0.11 | 22 | 0.48 | | Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, | 0.67 | 140 | 0.48 | | Turkey, retail parts, breast, meat and skin, cooked, roasted | 0.79 | 164 | 0.48 | | Dandelion greens, cooked, boiled, drained, without salt | 0.16 | 33 | 0.48 | | Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable l | 0.64 | 134 | 0.48 | | Fish, salmon, pink, raw | 0.61 | 127 | 0.48 | | Celery, cooked, boiled, drained, without salt | 0.09 | 18 | 0.48 | | Luncheon slices, meatless | 0.89 | 189 | 0.47 | | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, raw | 0.73 | 155 | 0.47 | | Tomato products, canned, sauce, with onions, green peppers, and celery | 0.19 | 41 | 0.47 | | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | 2.00 | 422 | 0.47 | | Turkey, retail parts, breast, meat and skin, raw | 0.72 | 155 | 0.47 | | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, | 0.62 | 131 | 0.47 | | Mushrooms, white, raw | 0.10 | 22 | 0.47 | | Squash, winter, all varieties, raw | 0.16 | 34 | 0.46 | | Chives, raw | 0.14 | 30 | 0.46 | | Broccoli, frozen, spears, cooked, boiled, drained, without salt | 0.13 | 28 | 0.46 | | Cauliflower, frozen, cooked, boiled, drained, without salt | 0.09 | 19 | 0.46 | | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | 0.13 | 28 | 0.46 | | Leavening agents, yeast, baker's, active dry | 1.50 | 325 | 0.46 | | Onions, dehydrated flakes | 1.60 | 349 | 0.46 | | Asparagus, raw | 0.09 | 20 | 0.46 | | Snacks, granola bar, fruit-filled, nonfat | 1.59 | 342 | 0.46 | | Chicory greens, raw | 0.11 | 23 | 0.46 | | Celery, raw | 0.07 | 16 | 0.46 | | Finger snacks, GERBER GRADUATE PUFFS, apple and cinnamon | 1.80 | 389 | 0.46 | | Chicken breast, deli, rotisserie seasoned, sliced, prepackaged | 0.45 | 98 | 0.45 | | Nopales, cooked, without salt | 0.07 | 15 | 0.45 | | Seaweed, laver, raw | 0.16 | 35 | 0.45 | | Beans, snap, green, raw | 0.14 | 31 | 0.45 | | Chicken, liver, all classes, cooked, simmered | 0.76 | 167 | 0.45 | | Cheese, American, nonfat or fat free | 0.57 | 126 | 0.45 | | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | 0.60 | 135 | 0.45 | | Carrots, canned, regular pack, drained solids | 0.11 | 25 | 0.45 | | Nopales, raw | 0.07 | 16 | 0.44 | | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, ra | 0.56 | 125 | 0.44 | | Squash, winter, all varieties, cooked, baked, without salt | 0.16 | 37 | 0.44 | | Tomatoes, red, ripe, raw, year round average | 0.08 | 18 | 0.44 | | Tomatoes, red, ripe, cooked | 0.08 | 18 | 0.44 | | Mollusks, octopus, common, raw | 0.36 | 82 | 0.44 | | Pork, cured, ham with natural juices, slice, boneless, separable lean only, heat | 0.51 | 116 | 0.44 | | Radishes, raw | 0.07 | 16 | 0.44 | | Lettuce, cos or romaine, raw | 0.07 | 17 | 0.44 | | Carrots, cooked, boiled, drained, without salt | 0.15 | 35 | 0.44 | | Spices, marjoram, dried | 1.19 | 271 | 0.44 | | Cucumber, peeled, raw | 0.05 | 12 | 0.43 | | Turkey from whole, light meat, meat and skin, cooked, roasted | 0.77 | 177 | 0.43 | | Spinach, canned, regular pack, drained solids | 0.10 | 23 | 0.43 | | Pork, cured, ham with natural juices, whole, boneless, separable lean only, unhe | 0.47 | 111 | 0.43 | | Spices, poultry seasoning | 1.32 | 307 | 0.43 | | Chard, swiss, cooked, boiled, drained, without salt | 0.09 | 20 | 0.43 | | Grape leaves, raw | 0.40 | 93 | 0.43 | | Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, h | 0.50 | 118 | 0.43 | | Peanut butter, chunky, vitamin and mineral fortified | 2.52 | 593 | 0.42 | | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, u | 0.47 | 112 | 0.42 | | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broi | 0.72 | 173 | 0.42 | | Soup, stock, beef, home-prepared | 0.06 | 13 | 0.42 | | Chicken, broilers or fryers, wing, meat only, raw | 0.53 | 126 | 0.42 | | Turkey, whole, meat and skin, raw | 0.60 | 143 | 0.42 | | Fish, salmon, coho, wild, cooked, dry heat | 0.57 | 139 | 0.41 | | Turkey breast, sliced, prepackaged | 0.41 | 100 | 0.41 | | Pork, cured, ham with natural juices, whole, boneless, separable lean only, heat | 0.46 | 113 | 0.41 | | Bananas, raw | 0.37 | 89 | 0.41 | | Fish, sea bass, mixed species, raw | 0.40 | 97 | 0.41 | | Leavening agents, yeast, baker's, compressed | 0.43 | 105 | 0.41 | | Tomato products, canned, sauce | 0.10 | 24 | 0.41 | | Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, raw | 0.70 | 170 | 0.41 | | SCHIFF,TIGER'S MILK BAR | 1.68 | 422 | 0.40 | | Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | 0.60 | 149 | 0.40 | | Cereals, oats, instant, fortified, maple and brown sugar, dry | 1.46 | 368 | 0.40 | | Fish, snapper, mixed species, raw | 0.40 | 100 | 0.40 | | Chayote, fruit, raw | 0.08 | 19 | 0.40 | | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, h | 0.46 | 114 | 0.40 | | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, wit | 0.10 | 25 | 0.40 | | Mollusks, octopus, common, cooked, moist heat | 0.65 | 164 | 0.40 | | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0 | 0.58 | 143 | 0.40 | | Roast beef, deli style, prepackaged, sliced | 0.46 | 115 | 0.40 | | Turkey, whole, meat only, cooked, roasted | 0.64 | 159 | 0.40 | | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 0.14 | 34 | 0.40 | | Celeriac, raw | 0.17 | 42 | 0.39 | | Sweet potato leaves, cooked, steamed, without salt | 0.16 | 41 | 0.39 | | Veal, leg (top round), separable lean and fat, raw | 0.46 | 117 | 0.39 | | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, raw | 0.52 | 132 | 0.39 | | Collards, cooked, boiled, drained, without salt | 0.13 | 33 | 0.39 | | Spices, oregano, dried | 1.04 | 265 | 0.39 | | Beef, loin, tenderloin roast, boneless, separable lean only, trimmed to 0" fat, | 0.69 | 177 | 0.39 | | Potatoes, flesh and skin, raw | 0.30 | 77 | 0.39 | | Fish, salmon, coho, wild, raw | 0.55 | 146 | 0.38 | | Fish, swordfish, raw | 0.54 | 144 | 0.38 | | Turkey, retail parts, wing, meat only, cooked, roasted | 0.65 | 170 | 0.38 | | Leeks, (bulb and lower leaf-portion), raw | 0.23 | 61 | 0.38 | | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | 0.96 | 254 | 0.38 | | Peas, edible-podded, raw | 0.16 | 42 | 0.38 | | Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated | 0.45 | 120 | 0.38 | | Fish, haddock, raw | 0.28 | 74 | 0.38 | | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, select, cook | 0.65 | 170 | 0.38 | | Mustard greens, cooked, boiled, drained, without salt | 0.10 | 26 | 0.38 | | Peanut butter, smooth, vitamin and mineral fortified | 2.23 | 591 | 0.38 | | Breakfast bar, corn flake crust with fruit | 1.40 | 377 | 0.37 | | Lemon peel, raw | 0.17 | 47 | 0.37 | | Chicken, broilers or fryers, dark meat, thigh, meat only, raw | 0.45 | 121 | 0.37 | | Pork, fresh, leg (ham), whole, separable lean only, raw | 0.50 | 136 | 0.37 | | Fish, tuna, light, canned in water, drained solids | 0.32 | 86 | 0.37 | | Beef, loin, tenderloin roast, boneless, separable lean and fat, trimmed to 0" fa | 0.68 | 183 | 0.37 | | Pork, fresh, loin, whole, separable lean only, raw | 0.53 | 143 | 0.37 | | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | 0.10 | 27 | 0.37 | | Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broil | 0.59 | 161 | 0.37 | | Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, all grades, co | 0.66 | 183 | 0.36 | | Chicken, meatless, breaded, fried | 0.85 | 234 | 0.36 | | Babyfood, fruit, banana and strawberry, junior | 0.40 | 109 | 0.36 | | Fish, whitefish, mixed species, smoked | 0.39 | 108 | 0.36 | | Pork, cured, ham, whole, separable lean only, unheated | 0.53 | 147 | 0.36 | | Waffle, buttermilk, frozen, ready-to-heat, toasted | 1.11 | 309 | 0.36 | | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, bro | 0.68 | 186 | 0.36 | | Beverages, KELLOGG'S, SPECIAL K Protein Shake | 0.23 | 64 | 0.36 | | Chicken, broilers or fryers, breast, meat only, cooked, roasted | 0.60 | 165 | 0.36 | | Asparagus, cooked, boiled, drained | 0.08 | 22 | 0.36 | | Chicken, broilers or fryers, meat only, raw | 0.43 | 119 | 0.36 | | Radishes, hawaiian style, pickled | 0.10 | 28 | 0.36 | | Fish, mullet, striped, raw | 0.43 | 117 | 0.36 | | Turkey, heart, all classes, cooked, simmered | 0.61 | 174 | 0.35 | | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, all grades, | 0.63 | 178 | 0.35 | | Babyfood, fruit, bananas with apples and pears, strained | 0.29 | 83 | 0.35 | | Chicken, roasting, light meat, meat only, cooked, roasted | 0.54 | 153 | 0.35 | | Protein supplement, milk based, Muscle Milk Light, powder | 1.40 | 396 | 0.35 | | Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broile | 0.61 | 174 | 0.35 | | Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, ra | 0.49 | 139 | 0.35 | | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, raw | 0.57 | 165 | 0.35 | | Chicken, broilers or fryers, light meat, meat only, cooked, roasted | 0.60 | 173 | 0.35 | | Taro leaves, raw | 0.15 | 42 | 0.35 | | Tomatoes, green, raw | 0.08 | 23 | 0.35 | | Sauce, pasta, spaghetti/marinara, ready-to-serve | 0.17 | 50 | 0.35 | | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed t | 0.56 | 163 | 0.35 | | Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separab | 0.63 | 177 | 0.35 | | Potatoes, boiled, cooked in skin, flesh, with salt | 0.30 | 87 | 0.34 | | Mushrooms, white, cooked, boiled, drained, without salt | 0.10 | 28 | 0.34 | | Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, br | 0.58 | 170 | 0.34 | | Veal, loin, separable lean and fat, raw | 0.60 | 177 | 0.34 | | Waterchestnuts, chinese, (matai), raw | 0.33 | 97 | 0.34 | | Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan- | 0.58 | 172 | 0.34 | | Babyfood, dinner, mixed vegetable, junior | 0.11 | 34 | 0.34 | | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without sal | 0.08 | 23 | 0.34 | | Chicken, broilers or fryers, leg, meat only, raw | 0.41 | 120 | 0.34 | | Rutabagas, cooked, boiled, drained, without salt | 0.10 | 30 | 0.34 | | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | 0.17 | 51 | 0.34 | | Eggplant, raw | 0.08 | 25 | 0.34 | | Carrots, raw | 0.14 | 41 | 0.34 | | Fish, haddock, smoked | 0.40 | 116 | 0.34 | | Chicken, broilers or fryers, breast, meat only, cooked, fried | 0.64 | 187 | 0.34 | | Peas, edible-podded, boiled, drained, without salt | 0.14 | 42 | 0.34 | | Potatoes, boiled, cooked in skin, flesh, without salt | 0.30 | 87 | 0.34 | | Squash, winter, hubbard, cooked, boiled, mashed, without salt | 0.10 | 30 | 0.34 | | Turkey, whole, meat and skin, cooked, roasted | 0.62 | 189 | 0.33 | | Mushrooms, shiitake, dried | 0.97 | 296 | 0.33 | | Onions, young green, tops only | 0.09 | 27 | 0.33 | | Potatoes, baked, flesh and skin, without salt | 0.31 | 93 | 0.33 | | Waffles, plain, frozen, ready -to-heat, toasted | 1.04 | 312 | 0.33 | | Soy sauce made from soy (tamari) | 0.20 | 60 | 0.33 | | Beverages, Wine, non-alcoholic | 0.02 | 6 | 0.33 | | Pumpkin flowers, cooked, boiled, drained, without salt | 0.05 | 15 | 0.33 | | Chicken, broilers or fryers, dark meat, drumstick, meat only, raw | 0.38 | 116 | 0.33 | | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean onl | 0.37 | 109 | 0.33 | | Lotus root, cooked, boiled, drained, without salt | 0.22 | 66 | 0.33 | | Beef, short loin, top loin, steak, separable lean only, trimmed to 1/8" fat, all | 0.63 | 189 | 0.33 | | Squash, summer, all varieties, cooked, boiled, drained, without salt | 0.07 | 20 | 0.33 | | Potatoes, frozen, whole, unprepared | 0.26 | 78 | 0.33 | | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | 0.17 | 52 | 0.33 | | Burdock root, raw | 0.24 | 72 | 0.33 | | Veal, shoulder, arm, separable lean and fat, raw | 0.44 | 132 | 0.33 | | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8" fat, all | 0.64 | 195 | 0.33 | | Cabbage, japanese style, fresh, pickled | 0.10 | 30 | 0.33 | | Waterchestnuts, chinese, canned, solids and liquids | 0.16 | 50 | 0.32 | | Turkey, whole, giblets, cooked, simmered | 0.55 | 173 | 0.32 | | Potatoes, baked, flesh, without salt | 0.30 | 93 | 0.32 | | Babyfood, cereal, oatmeal, with applesauce and bananas, junior | 0.24 | 75 | 0.32 | | Vegetable juice cocktail, canned | 0.07 | 22 | 0.32 | | Babyfood, fortified cereal bar, fruit filling | 1.11 | 344 | 0.32 | | Turnips, raw | 0.09 | 28 | 0.32 | | Veal, sirloin, separable lean and fat, raw | 0.49 | 152 | 0.32 | | Sausage, meatless | 0.83 | 255 | 0.32 | | Collards, frozen, chopped, cooked, boiled, drained, without salt | 0.11 | 36 | 0.32 | | Beverages, Whey protein powder isolate | 1.16 | 359 | 0.32 | | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | 0.04 | 13 | 0.32 | | Pork, cured, ham, extra lean and regular, canned, unheated | 0.46 | 144 | 0.32 | | Broccoli, chinese, cooked | 0.07 | 22 | 0.32 | | Salsify, cooked, boiled, drained, without salt | 0.22 | 68 | 0.32 | | Fish, tuna, fresh, bluefin, raw | 0.46 | 144 | 0.32 | | Burdock root, cooked, boiled, drained, without salt | 0.28 | 88 | 0.32 | | Beverage, instant breakfast powder, chocolate, not reconstituted | 1.14 | 353 | 0.32 | | Sweet potato, cooked, baked in skin, flesh, without salt | 0.29 | 90 | 0.32 | | Prune juice, canned | 0.22 | 71 | 0.31 | | Potatoes, baked, skin, without salt | 0.61 | 198 | 0.31 | | Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, br | 0.52 | 171 | 0.31 | | Ground turkey, cooked | 0.63 | 203 | 0.31 | | Babyfood, vegetables, garden vegetable, strained | 0.10 | 32 | 0.31 | | Fish, salmon, Atlantic, farmed, raw | 0.64 | 208 | 0.31 | | Chicken, meatless | 0.70 | 224 | 0.31 | | Cereals, MALT-O-MEAL, original, plain, dry | 1.13 | 365 | 0.31 | | Fish, salmon, Atlantic, farmed, cooked, dry heat | 0.65 | 206 | 0.31 | | Fish, shark, mixed species, raw | 0.40 | 130 | 0.31 | | Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, all grades, c | 0.62 | 200 | 0.31 | | Spices, parsley, dried | 0.90 | 292 | 0.31 | | Onions, cooked, boiled, drained, with salt | 0.13 | 42 | 0.31 | | Chicken, broilers or fryers, breast, meat and skin, raw | 0.53 | 172 | 0.31 | | Potatoes, boiled, cooked without skin, flesh, without salt | 0.27 | 86 | 0.31 | | Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roas | 0.54 | 178 | 0.31 | | Potatoes, boiled, cooked without skin, flesh, with salt | 0.27 | 86 | 0.31 | | Pheasant, cooked, total edible | 0.75 | 239 | 0.31 | | Cereals, oats, instant, fortified, with raisins and spice, dry | 1.08 | 360 | 0.30 | | Fish, cod, Atlantic, raw | 0.25 | 82 | 0.30 | | Fish, cod, Atlantic, dried and salted | 0.86 | 290 | 0.30 | | Onions, raw | 0.12 | 40 | 0.30 | | Turkey, retail parts, thigh, meat only, cooked, roasted | 0.48 | 159 | 0.30 | | Pork, cured, ham, whole, separable lean only, roasted | 0.47 | 157 | 0.30 | | Turnips, cooked, boiled, drained, without salt | 0.07 | 22 | 0.30 | | Veal, shoulder, whole (arm and blade), separable lean and fat, raw | 0.39 | 130 | 0.30 | | Lettuce, iceberg (includes crisphead types), raw | 0.04 | 14 | 0.30 | | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and | 0.42 | 139 | 0.30 | | Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw | 0.36 | 123 | 0.30 | | Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) | 0.33 | 111 | 0.30 | | Game meat, deer, ground, raw | 0.46 | 157 | 0.30 | | Carrot, dehydrated | 1.04 | 341 | 0.30 | | Fish, croaker, Atlantic, raw | 0.30 | 104 | 0.29 | | Kale, frozen, cooked, boiled, drained, without salt | 0.09 | 30 | 0.29 | | Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, | 0.61 | 212 | 0.29 | | Mung beans, mature seeds, sprouted, raw | 0.09 | 30 | 0.29 | | Turnips, frozen, cooked, boiled, drained, without salt | 0.07 | 23 | 0.29 | | Fish, scup, raw | 0.30 | 105 | 0.29 | | Ham, smoked, extra lean, low sodium | 0.42 | 141 | 0.29 | | Sausage, chicken or turkey, Italian style, lower sodium | 0.54 | 183 | 0.29 | | Pickles, cucumber, dill or kosher dill | 0.04 | 12 | 0.29 | | Eggplant, pickled | 0.14 | 49 | 0.29 | | Onions, cooked, boiled, drained, without salt | 0.13 | 44 | 0.29 | | Ostrich, ground, cooked, pan-broiled | 0.50 | 175 | 0.29 | | Beef, rib, small end (ribs 10-12), separable lean only, trimmed to 1/8"fat, choi | 0.59 | 202 | 0.29 | | Babyfood, vegetables, squash, junior | 0.07 | 24 | 0.29 | | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pa | 0.56 | 195 | 0.29 | | Arugula, raw | 0.07 | 25 | 0.29 | | Babyfood, cereal, rice, with applesauce and bananas, strained | 0.23 | 80 | 0.29 | | Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, cook | 0.55 | 187 | 0.29 | | Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separab | 0.58 | 201 | 0.29 | | Babyfood, banana no tapioca, strained | 0.26 | 91 | 0.29 | | Beef, ground, 95% lean meat / 5% fat, raw | 0.39 | 137 | 0.29 | | Chicken, broilers or fryers, wing, meat only, cooked, roasted | 0.59 | 203 | 0.29 | | Formulated bar, high fiber, chewy, oats and chocolate | 0.96 | 350 | 0.28 | | Chicken, broilers or fryers, wing, meat and skin, raw | 0.53 | 191 | 0.28 | | Game meat, bison, separable lean only, cooked, roasted | 0.40 | 143 | 0.28 | | Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted | 0.40 | 145 | 0.28 | | Mushrooms, shiitake, cooked, without salt | 0.16 | 56 | 0.28 | | Soy sauce made from soy and wheat (shoyu), low sodium | 0.16 | 57 | 0.28 | | Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded | 0.51 | 183 | 0.28 | | Soy sauce made from soy and wheat (shoyu) | 0.15 | 53 | 0.28 | | Yogurt parfait, lowfat, with fruit and granola | 0.23 | 84 | 0.28 | | Babyfood, vegetables, carrots, strained | 0.07 | 26 | 0.28 | | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | 0.05 | 19 | 0.28 | | Pork, cured, ham with natural juices, spiral slice, boneless, separable lean and | 0.36 | 129 | 0.28 | | Soy flour, low-fat | 1.05 | 372 | 0.28 | | Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, p | 0.56 | 196 | 0.28 | | Beans, chili, barbecue, ranch style, cooked | 0.27 | 97 | 0.28 | | Game meat, moose, cooked, roasted | 0.37 | 134 | 0.28 | | Beef, composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, | 0.56 | 203 | 0.28 | | Infant formula, ABBOTT NUTRITION, SIMILAC, SPECIAL CARE, ADVANCE 24, with iron, | 0.20 | 71 | 0.28 | | Egg substitute, liquid or frozen, fat free | 0.13 | 48 | 0.28 | | Babyfood, banana with mixed berries, strained | 0.26 | 92 | 0.28 | | Chicken, broilers or fryers, breast, meat and skin, cooked, roasted | 0.56 | 197 | 0.28 | | Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, br | 0.56 | 200 | 0.28 | | Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, r | 0.53 | 192 | 0.28 | | Lemons, raw, without peel | 0.08 | 29 | 0.28 | | Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roast | 0.40 | 145 | 0.28 | | Cucumber, with peel, raw | 0.04 | 15 | 0.27 | | Pork, cured, ham and water product, slice, boneless, separable lean only, heated | 0.34 | 123 | 0.27 | | Babyfood, GERBER, Banana with orange medley | 0.23 | 86 | 0.27 | | Beans, mung, mature seeds, sprouted, canned, drained solids | 0.03 | 12 | 0.27 | | Quail, cooked, total edible | 0.62 | 227 | 0.27 | | Pork, cured, ham and water product, slice, boneless, separable lean and fat, hea | 0.34 | 124 | 0.27 | | Fish, salmon, chum, canned, drained solids with bone | 0.38 | 141 | 0.27 | | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | 0.20 | 74 | 0.27 | | Turkey, thigh, from whole bird, meat only, roasted | 0.44 | 165 | 0.27 | | Lemon juice, frozen, unsweetened, single strength | 0.06 | 22 | 0.27 | | Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, | 0.56 | 207 | 0.27 | | Fish, cod, Atlantic, cooked, dry heat | 0.28 | 105 | 0.27 | | Onions, frozen, whole, unprepared | 0.09 | 35 | 0.27 | | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | 1.07 | 393 | 0.27 | | Fish, cod, Atlantic, canned, solids and liquid | 0.28 | 105 | 0.27 | | Rutabagas, raw | 0.10 | 37 | 0.27 | | Chicken, cornish game hens, meat only, cooked, roasted | 0.36 | 134 | 0.27 | | Dove, cooked (includes squab) | 0.57 | 213 | 0.27 | | Pork loin, fresh, backribs, bone-in, raw, lean only | 0.47 | 172 | 0.27 | | Babyfood, Multigrain whole grain cereal, dry fortified | 1.09 | 405 | 0.27 | | Turkey, light or dark meat, smoked, cooked, skin and bone removed | 0.46 | 170 | 0.27 | | Game meat, boar, wild, cooked, roasted | 0.42 | 160 | 0.26 | | Soup, beef and vegetables, canned, ready-to-serve | 0.13 | 48 | 0.26 | | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, withou | 0.05 | 17 | 0.26 | | Chicken, broilers or fryers, thigh, meat only, cooked, roasted | 0.46 | 179 | 0.26 | | Soup, vegetable, canned, low sodium, condensed | 0.17 | 65 | 0.26 | | Babyfood, meat, ham, strained | 0.25 | 97 | 0.26 | | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | 0.05 | 21 | 0.26 | | Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted | 0.41 | 155 | 0.26 | | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, bra | 0.53 | 208 | 0.26 | | Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan | 0.55 | 211 | 0.26 | | Peas, green, cooked, boiled, drained, without salt | 0.22 | 84 | 0.26 | | Beverages, ABBOTT, EAS whey protein powder | 1.00 | 385 | 0.26 | | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, ra | 0.49 | 186 | 0.26 | | Carrots, frozen, unprepared | 0.10 | 36 | 0.26 | | Radishes, oriental, raw | 0.05 | 18 | 0.26 | | Beef, round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked | 0.58 | 228 | 0.26 | | Pork, fresh, loin, whole, separable lean only, cooked, roasted | 0.55 | 209 | 0.26 | | Guava sauce, cooked | 0.09 | 36 | 0.25 | | Infant formula, ABBOTT NUTRITION, SIMILAC, NATURAL CARE, ADVANCE, ready-to-feed, | 0.20 | 78 | 0.25 | | Turkey, from whole, dark meat, cooked, roasted | 0.44 | 173 | 0.25 | | Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, bro | 0.56 | 222 | 0.25 | | Duck, domesticated, meat only, raw | 0.34 | 135 | 0.25 | | Taro, raw | 0.28 | 112 | 0.25 | | Turkey, retail parts, wing, meat and skin, cooked, roasted | 0.59 | 235 | 0.25 | | Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, | 0.55 | 221 | 0.25 | | Beef, cured, dried | 0.39 | 153 | 0.25 | | Onions, frozen, whole, cooked, boiled, drained, without salt | 0.07 | 28 | 0.25 | | Potatoes, mashed, dehydrated, granules with milk, dry form | 0.89 | 357 | 0.25 | | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | 0.08 | 33 | 0.25 | | Babyfood, vegetables, carrots, junior | 0.08 | 32 | 0.25 | | Beef, variety meats and by-products, kidneys, cooked, simmered | 0.39 | 158 | 0.25 | | Onions, frozen, chopped, cooked, boiled, drained, without salt | 0.07 | 28 | 0.25 | | Broccoli, chinese, raw | 0.07 | 30 | 0.25 | | Turkey, back, from whole bird, meat only, roasted | 0.44 | 173 | 0.25 | | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | 0.25 | 99 | 0.25 | | Yam, raw | 0.29 | 118 | 0.25 | | Game meat, deer, shoulder clod, separable lean only, cooked, braised | 0.48 | 191 | 0.25 | | Eggplant, cooked, boiled, drained, without salt | 0.09 | 35 | 0.25 | | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | 0.25 | 99 | 0.25 | | Babyfood, vegetables, squash, strained | 0.07 | 28 | 0.25 | | Chicken, broilers or fryers, meat only, roasted | 0.47 | 190 | 0.25 | | Plantains, raw | 0.30 | 122 | 0.25 | | Pork, cured, ham and water product, whole, boneless, separable lean only, unheat | 0.29 | 116 | 0.25 | | Salami, cooked, turkey | 0.43 | 172 | 0.25 | | Peppers, hot chile, sun-dried | 0.81 | 324 | 0.25 | | Game meat, deer, ground, cooked, pan-broiled | 0.47 | 187 | 0.25 | | Chicken, broilers or fryers, giblets, cooked, simmered | 0.40 | 157 | 0.25 | | Pork, cured, ham and water product, whole, boneless, separable lean and fat, unh | 0.29 | 117 | 0.25 | | Parsley, fresh | 0.09 | 36 | 0.25 | | Radicchio, raw | 0.06 | 23 | 0.25 | | Nutritional supplement for people with diabetes, liquid | 0.22 | 88 | 0.25 | | Beef, ground, 95% lean meat / 5% fat, patty, cooked, pan-broiled | 0.39 | 164 | 0.24 | | Beef, round, eye of round, roast, separable lean only, trimmed to 1/8" fat, all | 0.40 | 169 | 0.24 | +----------------------------------------------------------------------------------+------+------+---------+