Food Composition Database

DescriptionFructose g/100gGlucose g/100gLactose g/100gMaltose g/100gSucrose g/100gSugars, total g/100gStarch, total g/100g
Alfalfa sprouts0.10.10000.20
Almonds,raw0.10.1003.63.80.7
Amaranth grain, cooked00.1000.40.516.2
Apple,assorted variety,flesh&skin,fresh5.92.4002.110.40.1
Apple, dried6.51.8003.912.20.1
Apple,Red Delicious,flesh & skin,fresh2.22.7001.96.70.1
Apple,Gala,flesh & skin,fresh5.91.7002.810.40.1
Apple,Golden Delicious,flesh&skin,fresh6.11.9002.110.10.1
Apple,Granny Smith,flesh & skin,fresh5.02.7001.99.60
Apricot,flesh & skin,fresh0.92.400.15.99.30
Apricots,dried12.533.1007.953.50.4
Artichoke,Globe,boiled,drained00.2000.70.90
Artichoke, Jerusalem, raw0.41.80002.215.2
Arugula, raw10.9000.12.10
Asparagus, raw1.00.7000.21.90
Avocado,California, black0.10.1000.10.30.1
Avocado, green, Florida0.32.20002.50
Babaco,flesh,fresh5.52.6001.89.90.8
Baking powder00000027.4
Bamboo shoots, drained0.30.2000.10.60
Banana,fresh5.75.9002.814.46.3
Barley,pearl,boiled0.10.1000.20.421.8
Basil,fresh0.80.80001.68.3
Beans,Adzuki,cooked00000017.5
Beans,Black,cooked00000.40.415.4
Beans,Broad,boiled00000019.3
Beans,Butter,boiled0.20001.11.314.0
Beans, Fava, cooked00000.40.415.4
Beans, Great Northern, cooked00000.30.316.5
Beans,Green,cooked from fresh1.31.4000.31.50.8
Beans, Kidney, cooked0.10.2003.43.712.2
Beans,Lima,dried,boiled0.20001.82.012.2
Beans,Mung,cooked2.00003.05.023.3
Beans,Navy,boiled00000.40.415.4
Beans,Pinto,boiled00000.50.510.2
Beans,Red Kidney,boiled0.300000.315.1
Beans,Yellow Wax,boiled00000014.9
Beef,fillet steak,lean & fat,grilled0000000
Beef,heart0000000
Beef,kidney0000000
Beef,liver0000000
Beef,oxtail,lean0000000
Beef,rump steak,lean0000000
Beef,sirloin roast,lean,roasted0000000
Beef,T-bone steak,lean,raw0000000
Beef,tongue,boiled0000000
Beef,topside roast,lean,raw0000000
Beef,veal,fillet,lean0000000
Beetroot,flesh,raw3.12.6000.15.80
Beets, cooked0.10.2006.87.10.5
Bilberries,fresh5.48.2000.614.20
Blackberries,fresh2.42.300.10.14.90
Blackberries,frozen,unsweetened2.22.100.70.65.60
Blackcurrant, puree, frozen2.92004.99.80
Blueberries,dried27.729.7001.458.80
Blueberries, fresh5.04.9000.100
Bok choy, cooked0.30.40000.70
Boysenberry, frozen2.51.4001.35.20
Boysenberry,fresh5.22.5001.79.40.8
Brazil nuts,raw00002.32.30.3
Broccoli,boiled0.40.4000.41.20.6
Broccoli,fresh,raw0.70.50.20.20.11.50
Brussel Sprouts,cooked0.70.7000.40.60.6
Buckwheat groats,cooked0.10.2000.40.716.3
Bulgur,boiled00.10000.114.0
Bulgur,dry00.40000.457.2
Butter, salted000.4000.40
Butter,cultured000.6000.60
Cabbage,Chinese,raw0.50.70001.20
Cabbage,Red,inner leaves,raw1.41.7000.63.70
Cabbage,White,boiled1.41.6000.13.10
Cabbage,White,raw1.51.7000.13.35
Capsicum,Green,flesh,raw0.80.90001.70.1
Capsicum,Red,boiled1.41.30002.70.2
Capsicum,Red,raw0.60.90001.50.3
Carp,Grass,flesh,raw00.30000.30
Carp,Kio,flesh,raw00.20000.20
Carrot,flesh,boiled,drained0.40.4002.73.50.2
Carrot,raw0.60.6003.64.81.4
Cashew nuts,raw0.10.1005.96.123.5
Cassava,raw0.10.200.11.11.232
Cauliflower,boiled0.91.00002.00.2
Cauliflower,raw1.01.00002.00
Celery,boiled0.60.6000.11.30
Celery,stem,raw0.50.6000.11.20
Chard, raw0.30.70001.01.5
Cheese, Cheddar000.20.20.20.60
Cheese, cottage002.7002.70
Cheese, Colby000.20.20.20.60
Cheese,blue vein0000000
Cheese,camembert000.1000.10
Cheese,Edam0000000
Cheese,feta001.3001.30
Cheese,gouda0000000
Cheese,mozzarella001.0001.00
Cheese,parmesan,powder0.20.20.20.200.80
Cheese, provolone000.6000.60
Cheese,ricotta002.1002.10
Cheese,swiss00.50.10.60.11.30
Cherries, dried10.012.00049.371.30
Cherries, maraschino1.01.30035.337.60
Cherries,sweet, fresh5.46.600.10.212.32.1
Chestnuts,roasted00002.82.852.4
Chia seeds,dried0000007.7
Chicken,breast,flesh,roasted0000000
Chicken,drumstick,flesh0000000
Chicken,leg,flesh,grilled0000000
Chicken,thigh,flesh0000000
Chicken,wing,flesh0000000
Chickpea flour0.20002.42.643.8
Chickpeas, boiled2.42.40004.815.2
Chicory,boiled,in salted water0.91.10002.00
Chicory,leaves and upper stem,raw0.80.50001.30.1
Chives,raw00001.41.42
Choko,flesh,cooked00.1000.80.913.2
Cocoa powder,unsweetened0.60000.30.916.2
Coconut milk,raw(liquid from grated meat-water added)00.30004.24.50
Coconut,dried2.94.2000.27.30
Coconut,flesh,raw00.3004.24.20
Cod,Blue,flesh,raw00.30000.30
Cod,flesh,raw00.30000.30
Cod,smoked,poached0.600000.60
Collards, boiled0000001.7
Corn,Sweet,kernels on cob,boiled0.50.6002.33.415.9
Corn,Sweet,kernels,boiled0.80.8002.74.37.2
Corn/maize oil0000000
Cornmeal,whole,yellow0.20.600.20.71.773.3
Cornstarch00000090.2
Corn chips0.10.400.10.51.151.3
Courgette, zucchini, raw1.41.1000.100
Couscous, cooked0.30.3001.52.169.2
Crackers, Nabisco, Ritz1.01.300.14.56.952.9
Crackers, Nabisco, Triscuit00000.30.359.1
Crackers, Nabisco, Wheat Thins00.100.511.512.148.3
Crackers, saltine0.20.201.702.167.3
Cranberries,dried1.15.40065.872.30
Cranberries,fresh0.63.3000.14.00.0
Cream,sour,cultured003.5003.50
Cream,standard000.1000.10
Cream,whipping002.9002.90
Cream,whipping,light004.7004.70
Cress,garden,leaves & stems,raw0.10.200.11.41.52
Croissant, plain00.11.40.14.56.139.1
Cucumber,flesh,raw0.80.70001.50.8
Currants,dried33.034.100067.10
Currants, fresh, red & white3.53.2000.67.30
Damson plums,flesh & skin,fresh3.15.100.11.29.50
Dates,dried,flesh and skin19.619.900.123.863.40
Duck,lean0000000
Edible Hibiscus,leaves,raw-2.02.6000.214.80
Edamame, cooked0.10.2001.51.83.3
Eel,flesh00.40000.40
Egg,white, raw00.40000.40
Egg,whole, raw0000000
Egg yolk, raw0000000
Eggplant, cooked1.41.302.90.20.20.6
Eggplant,raw0.81.2000.12.10.2
Endive,leaves,raw0.10.1000.10.30
English muffin, white0.70.602.203.537.2
Farina, creamed wheat0000.10.20.372.5
Figs,dried,whole fruit22.924.8000.147.85.1
Figs,Green,fresh6.68.7001.016.30
Fish,dried and salted00.60000.60
Flaxseed oil0000000
Flounder,flesh,baked00.30000.30
Flounder,flesh,grilled00.30000.30
Flour,arrowroot00000084.8
Flour, barley0000.20.40.656.4
Flour, buckwheat00001.71.758.0
Flour, carob013.00036.049.00.8
Flour,cassava0.20.500.22.73.683
Flour, chickpea0.80009.510.337.4
Flour,cornflour,wholegrainyellow0.10.2000.30.666.4
Flour, gluten free all purpose00000.50.573.4
Flour,graham0.10000.40.559.7
Flour,millet01.300.10.31.769.9
Flour,pastry0.30.6000.41.375.8
Flour,potato0.81.0001.73.567.1
Flour,brown rice00000.80.865.4
Flour,quinoa0.62.8002.76.152.2
Flour, rye00000069
Flour,sago00000085.5
Flour,semolina0000.10.60.767.6
Flour, sorghum0.10.4000.30.871.4
Flour,soy0.70.4006.07.112.1
Flour, spelt0.20.805.20.66.853.9
Flour, triticale0.10.100.40.41.058.0
Flour,wheat0000.20.30.572.0
Flour,white 0000.10.20.373.0
Flour, white rice0.10000.40.577.6
Garlic powder0.30.1002.12.551.7
Garlic,cloves,raw,peeled0000000.8
Gelatin00000025.6
Gherkin,in sweetened brine,drained1.91.60003.50.6
Ginger,raw,peeled3.62.50006.10
Goat,rib loin chops,lean0000000
Goose,flesh,roasted0000000
Gooseberries,flesh,skin & seeds,fresh4.64.90009.50
Graham cracker, plain1.81.800.121.825.541.2
Grapefruit,flesh,fresh1.81.6003.56.90
Grapes, red or green, European type, raw8.17.2000.215.50
Grapes,muscadine,flesh,fresh3.93.7000.68.20
Grapes,White,flesh & skin,fresh7.87.700015.50
Greens,Spring,leaves,boiled0.50.20000.70.3
Grits, polenta00000.60.668.3
Guava,fresh3.02.9003.08.90.2
Half and half0000.200.20
Ham,off the bone,separable lean,uncooked0000000
Hazelnuts,raw(filberts)0.10.1004.24.40.5
Hoki,smoked,flesh,poached00.310000.310
Hominy, whole kernel, canned, cooked0.20.300.11.01.610.4
Javelin fish,flesh,raw00.250000.250
Kale,cooked1.31.3000.32.90
Kale,raw0.20.3000.61.10.5
Kiwifruit4.44.100.20.28.90.0
Kohlrabi,raw0.40.8000.11.30
Kumara,assorted variety,flesh,boiled0.60.50001.10.8
Lamb,brain,boiled0000000
Lamb,heart,raw0000000
Lamb,kidney,stewed0000000
Lamb,leg steak,lean,grilled0000000
Lamb,liver,raw0000000
Lamb,midloin chop,lean,grilled0000000
Lamb,ribloin chop,lean,grilled0000000
Lamb,rump chop,lean,raw0000000
Lamb,short-cut leg,lean,raw0000000
Lamb,shoulder,lean0000000
Lamb,tongue0000000
Lard0000000
Leeks,bulb,raw1.91.9001.12.20
Lemon, raw ,fresh0.90.5000.21.60
Lemon,juice,freshly extracted1.11.0000.62.70
Lemon,peel,fresh0.70.9000.52.10
Lentils,boiled00001.11.136.9
Lettuce0.40.40000.80
Lime,fresh0.60.6000.21.40
Lobster,cooked00.90000.90
Lobster,Rock00000.10.10
Loganberries,fresh1.31.9000.23.40
Lychees,flesh,fresh1.31.9000.23.40
Macadamia nuts,roasted,salted0.10.1004.04.21.1
Macaroni,enriched,cooked0.10.101.10.21.571.5
Mackerel00.30000.30
Maize,whole grain,raw0.20.2001.92.360.5
Mandarin,fresh0.52.3006.79.50
Mango,flesh,fresh4.72.0007.013.70.2
Melon,Cantaloupe,flesh,fresh1.91.5002.56.00
Melon,Honeydew,flesh,fresh3.02.70006.90.1
Milk,evaporated,whole009.5009.50
Milk,fluid,skim005.0005.00
Milk,fluid,whole005.1005.10
Milk,goat,whole004.2004.20
Milk,powder,instant,non-fat0046.10046.10
Milk,powder,skim0045.60045.60
Milk,powder,whole003300330
Milk,sweetened,condensed,skim0012.7044.557.20
Milk,sweetened,condensed,whole0010.8043.954.70
Millet, cooked0.20.600.10.61.562.7
Miso00006.36.356.7
Mulberries,fresh2.91.7001.56.10.2
Mushrooms, portabella0.520002.50.5
Mushrooms, shitake02.40002.41.9
Mussel,Green,steamed00.100.20.40.70
Mustard greens,raw or blanched0.60.70001.21.0
Mutton,forequarter,lean,roasted0000000
Mutton,forequarter,separable fat,roasted0000000
Mutton,leg,fat,roasted0000000
Mutton,leg,lean,roasted00000.40.42.5
Mutton,loin chop,lean,fried0000000
Nectarine,flesh and skin,fresh1.41.6004.97.90.1
Noodles,egg,cooked,enriched00.200.80.11.161.5
Noodles,Japanese,udon,boiled00000021.6
Noodles, lasagna0.10.101.10.21.571.5
Noodles,rice,boiled00000.30.382.5
Nuts, Pecan, dried,raw0.700055.70.4
Nuts,almonds00.4001.151.553
Oat bran0.10.200.133.451.5
Oatmeal00000.90.957.9
Oat,flour00001.01.057.9
Oats,rolled,raw00000056.2
Oats,whole grain,raw00000061.8
Oil,avocado0000000
Oil,canola0000000
Oil,coconut0000000
Oil,cod liver0000000
Oil,cottonseed0000000
Oil,grapeseed0000000
Oil,palm0000000
Oil,rice bran0000000
Oil,safflower0000000
Oil,sesame0000000
Oil,soybean0000000
Oil,sunflower0000000
Oil,vegetable,blend0000000
Oil,wheat germ0000000
Okra,raw0.20.1000.40.70.3
Olives, black0000000
Olives,green0000000
Onion,flesh,boiled0.8000003.1
Onion,flesh,raw1.32.0001.04.30
Orange Roughy,flesh,baked00.30000.30
Orange,flesh,fresh2.32004.38.60
Orange,juice,freshly extracted0000001.8
Orzo, cooked0.10.101.10.21.571.5
Oyster,Dredge,raw0000000
Oyster,Pacific,flesh,raw0000.10.10.20
Papaya, fresh3.74.10007.81.3
Parsnip,flesh,cooked0.30.5002.73.54.7
Parsnip,flesh,raw10.4000.41.80.3
Passion fruit,flesh and seeds,fresh2.42.2004.08.50.1
Pasta,egg,dry,uncooked00000066.3
Pasta,plain,boiled00000028.5
Pasta,plain,dry,uncooked00000065.7
Peach,flesh,fresh1.52.000.14.88.40
Peanuts,raw0.10.1003.73.94.1
Peanut, flour01.8006.48.25.5
Pear,assorted variety,flesh&skin,fresh6.42.600.10.79.10
Pear,Bosc,flesh and skin,fresh5.62.5002.110.20
Peas, black eyed00007.27.223.0
Peas,Chick,cooked (garbanzo beans)00000.40.413.8
Peas,dried,boiled1.51.5005.98.92.4
Peas,Green,frozen,boiled0.40.100.25.25.94.2
Peas,Green,frozen,uncooked0000113
Peas,Green,raw00001.71.75.4
Peas,Snow,peapod,raw0.42.4000.93.71.2
Peas,split,boiled00.30022.343.3
Peas,split,uncooked00001121.2
Pecan nuts,oil roasted,salted00003.93.90.3
Pepper,black0000000
Pepper,Green,raw1.11.2000.12.40
Pepper, jalapeno, raw2.61.50004.10
Pepper,sweet,red,raw2.32.00004.30
Pepper, yellow, raw3.12.20005.30
Persimmon,flesh,fresh5.65.4001.512.52.5
Pheasant,flesh,roasted0000000
Pigeon,flesh,roasted0000000
Pine nuts,raw0.10.1003.53.71.4
Pineapple,flesh,fresh2.11.7005.69.40
Pipi,flesh,raw00001.81.84.8
Pistachio nuts,raw0.20.300.26.97.61.7
Pita bread, white0000.41.11.552.5
Pita bread, whole wheat00.800.10.31.242.5
Plantain,Green,boiled,drained2.32.009.4013.721.0
Plantain,Green,raw0.20.2000.50.927.5
Plum,fresh3.45.100.11.610.20.05
Plum,cooking,flesh & skin,fresh2.63003.89.40
Pomegranate, fresh5.77.800013.50
Pomegranate,juice,fresh extract6.46.300012.70
Popcorn00000.50.534.7
Poppy seed12.315.20016.143.60
Porae,flesh,raw00.30000.30
Pork,bacon,lean,uncooked0000000
Pork,bacon0.30.30000.50
Pork,ham00.5000.40.90
Pork,heart0000000
Pork,kidney0000000
Pork,kidney,stewed0000000
Pork,leg roast,lean0000000
Pork,leg roast,lean&fat,roasted0000000
Pork,liver0000000
Pork,loin medallion,lean & fat,raw0000000
Pork,loin steak,lean & fat0000000
Pork,loin steak,lean,raw0000000
Pork,loin,fillet steak,lean,grilled0000000
Pork,loin,medallion,lean,grilled0000000
Pork,midloin chop,lean & fat,grilled0000000.9
Pork,mince,raw0000000
Pork,shoulder roast,roasted0000000
Pork,skin,cooked0000000
Potato,boiled,with skin0.20.30.000.51.015.8
Potato,baked,skin eaten0.30.4000.4117.3
Potato chips, plain0.60.600.30.72.247.3
Potato,Russet, raw0.20.3000.10.615.9
Prawn,king,raw00.100.20.40.70
Pretzels, sticks0.20.701.40.12.471.4
Prunes,dried,flesh and skin12.525.500.10.238.35.1
Pumpkin,cooked0.40.5000.41.30.2
Pumpkin seeds,dried0.20.1001.11.41.5
Quince,flesh,fresh3.70000.340
Quinoa, cooked0.62.8002.76.152.2
Radishes,raw0.71.1000.11.90
Raisins,seedless6.54000.5110
Raspberries,dried5.94.60054.800
Raspberries,fresh2.41.9000.24.50
Raisins29.727.8000.558.02.7
Rhubarb,cooked0.90.4000.11.40.1
Rice, basmati00000036.9
Rice,brown,,cooked00001.11.164.6
Rice,jasmine,cooked00000.10.121.3
Rice,white,long-grain,cooked00000.10.170.6
Rice,white,sticky00000035.3
Rice,wild,cooked0.80.8001.32.974.7
Riceflour,white0.100000.165.7
Rice cake00.1000.80.976.4
Rye,whole grain,flakes00001.21.248.8
Rye flour0.10.1000.91.150.6
Rutabaga, boiled1.52.100000.3
Salmon,Atlantic,fillet0000007.8
Sea Perch,flesh,raw00.30000.30
Seakale,stem,boiled,drained0.20002.52.70
Seaweed,Karengo,boiled00.1000.10.20.03
Seaweed,Nori sheet,Toasted0.50.30.10.10.31.212.6
Seeds,flaxseed00.401.21.62.92.9
Seeds,sunflower,dry roasted,unsalted00001.11.112.8
Semolina,enriched,raw00000068.9
Semolina,raw00000070.5
Sesame seeds, whole, dried, raw0.10.1000.30.50.1
Sesame seeds,roasted0.60.601.14.06.32.9
Shark,School,flesh00.30000.30
Shark,Short-finned,Mako,flesh,raw00.20000.20
Sheep,composite cuts,lean & fat,raw0000000
Sheep,heart,roasted0000000
Sheep,kidney0000000
Sheep,lean0000000
Sheep,liver0000000
Sheep,mutton,ribloin,lean,roasted0000000
Shoots,Snow Pea0000000
Shortening,hardened canola oil0000000
Shortening,hardened coconut oil0000000
Shortening,hardened palm oil0000000
Shrimp,boiled0000000
Silverbeet,leaves and upper stem,raw0.30.20000.50
Snapper,flesh,baked00.30000.30
Snapper,flesh,raw00.30000.30
Sole,lemon,flesh00.30000.30
Southern Blue Whiting,flesh,raw00.30000.30
Soybean,edamame, steamed0.10001.11.22.8
Soybean,boiled2.21.1005.58.83.8
Soybean,sprouts,raw00004.44.412.7
Soyflour0.70.4006.07.112.1
Spaghetti,cooked,enriched00000.10.128.5
Spaghetti, whole wheat0.30.600.80.3261.8
Spelt, cooked00000019.6
Spinach,raw0.20.1000.10.40.1
Sprouts, bean1.01.0000.22.22.1
Squash,Buttercup,flesh & skin,steamed0.90.90001.80
Squash,Buttercup,flesh,steamed1.11.3000.42.80.1
Squash,Butternut,flesh,raw1.01.0000.22.25.3
Squash,yellow, summer, boiled1.00.8000.11.90
Squash, winter, spaghetti, boiled1.31.30002.62.6
Strawberries,dried11.59.40048.269.10.2
Strawberries,fresh2.42.0000.54.90
Suet,block0000000
Suet,shredded00.20000.211
Sultanas0.40.5000.110
Sunflower seeds,roasted,salted00005.55.53.0
Swede,flesh,boiled23000.35.30.3
Swede,flesh2.42.6000.25.27.6
Sweet potato,baked0.50.603.12.36.57.1
Sweet potato chips1.41.7010.74.618.416.7
Swordfish,flesh,raw00.30000.30
Tamarillo,Yellow,flesh and seeds,fresh1.00.9001.73.50.3
Tangelo,flesh,fresh1.91.8004.27.90
Tangerine,flesh,fresh2.42.1006.110.60
Tapioca,raw0.30.500.32.43.588.2
Taro,Black,common,corms,boiled0.20.200.10.81.328.2
Taro,leaves,raw0.30.3000.81.416.6
Taro,White,common,corms,boiled0.10.100.10.91.228.3
Tofu0.10.1000.50.50.4
Tomato paste,salted1.51.10002.60
Tomatoes1.41.30002.70
Tortilla, corn0000.30.60.938.3
Tortilla, white flour00.103.60.74.442.5
Tortilla, whole wheat flour00000.20.230.6
Tortilla chips0.10.400.20.51.257.5
Tostada shell, corn0.10.200.10.20.657.8
Trout,Brown,flesh00.20000.20
Trout,Rainbow,flesh0000.600.66.3
Tuna,Albacore,flesh00.30000.30
Tuna,Butterfly,flesh00.20000.20
Tuna,Skipjack,flesh0000000
Tuna,Slender,flesh00.20000.20
Turkey,dark meat,flesh,raw0000000.1
Turkey,dark meat,flesh,roasted0000000
Turnips, boiled1.11.3000.42.80.1
Turnip greens,boiled0.500000.50
Venison,loin chop,flesh0000000
Venison,Red Deer,leg,roasted0000000
Vinegar0000000
Walnuts,raw1.00.1002.43.50.1
Water Chestnuts,canned,drained1.31.3005.27.817.7
Watercress,leaves & upper stem,raw1.41.9000.23.50.2
Watermelon,flesh,fresh3.41.6001.26.20
Wheat bran0.10.1000.30.516.1
Wheat, sprouted00000042.5
Wheat flour, white,all-purpose,enriched0.300000.373.3
Wheat flour, whole wheat0.10000.40.557.8
Yam,flesh,boiled,drained00.10000.10.1
Yam,flesh,raw00000.20.226.9
Yeast,baker's,compressed0.30.30000.60
Yeast,baker's,dried0000001
Yogurt,plain,unsweetened003.4003.40