Whole Food

grams Calories k from fat

unless stated
apple
apricot
asian pear
basil (1/4 cup)
beet
blackberries (1 cup)
blueberries (1 cup)
broccoli
butternut squash (1 cup)
cabbage
cantaloupe
carrot (large)
celery
cherry
cilantro (1/4 c)
cranberry (.5 c)
cucumber
fennel bulb
garlic clove
ginger
grape (1 cup)
grapefruit
green onion
honeydew
jalapenos
kale (1 oz)
kiwi
lemon
lime
mango
onion, red
orange
parsley (1 cup)
peach
pear
pineapple (half)
plum
radish
raspberry
red bell pepper
spinach (bunch)
strawberry
sweet potato
swiss chard
tangerine
tomato
tomato (plum)
watermelon

grams
170 g
35 g
275g
6g
82 g
144g
148 g
114g
140g
703 g
545 g
72 g
40 g
8 g
4g
50 g
280 g
234 g
3g
2 g
92g
246 g
12g
1280 g
14 g
28 g
89 g
58 g
67 g
207 g
331g
140 g
60g
128 g
178 g
501 g
66 g
9g
1.8 g
116 g
170 g
12 g
155 g
48g
88 g
123g
62g
4518 g

81
17
115
1
35
62
84
32
63
227
200
31
6
5
1
23
39
73
4
2
62
92
3
461
4
14
50
17
20
135
106
62
22
42
98
231
36
1
0.93
32
81
4
137
9
50
22
11
1333

4
1
5.3
0.3
1
5.9
4.1
3.3
1.2
22
0
1
0.5
0.59
0.2
0.85
4
4
0.1
0.16
2.7
2
0.1
15
1
0
5
1
1.1
5
2.2
1
4
0.79
6
18
4
0.1
0.09
2
4
0.4
4
0.8
5
2.1
1
0

Fat

Carb Protein Fiber Calcium Iron Folic Acid Magn Potass Beta-Caro Vita A Vita C Vita E Sodium

grams grams
0.5
0.14
0.6
0
0.11
1
0.5
0.4
0.1
2
0
0.14
0.06
0.07
0
0.1
0.39
0.47
0
0.02
0.03
0.24
0
2
0.7
0
0.5
0
0
0.56
0
0.16
0
0.09
0.66
2
0.41
0
0.01
0.23
0.5
0.04
0.39
0
0.5
0
0.01
0

21
4
29.3
0.2
8
15
21.4
6
16.4
49
48
7
1
1
0
6
8
17
1
0.38
16
24
0.7
116
1
3
12
5
7
35
25
15
4
11
25
59
9
0.3
0.22
8
21
0.84
32
2
15
5
2.4
450

grams

grams

mg

mg

0.26
0.49
1.4
0.2
1
2
1.1
3.4
1.4
13
4
0.74
0.3
0.08
0.1
0.19
2
3
0.2
0.04
0.6
1.25
0.2
7
0.2
1
1
1
0.5
1
3
1
1.8
0.69
0.65
2
0.52
0.1
0.02
1
0.26
0.07
2
1
1
1.1
0.5
17

4
0.85
9.9
0.1
2
7.6
3.6
0
2.8
21
4
2
0.68
0.16
0.1
2
2
7
0.1
0.05
1
3
0.4
10
0.4
1
2
2
1.9
4
2.6
3
2
2
4
6
1
0.1
0.13
2
4
0.28
4
0.9
3
1
0.7
33

10
5
11
10.6
13.1
41.8
8.9
54.7
67.2
427
80
19
16
1
2.7
3
42
115
5.4
0.45
12.9
27
7.3
76.8
1.4
37.8
30
15.1
22.1
21
66.2
52
82.8
5
18
33
3
2.2
0.42
11
10
2
29
24.5
40
12.3
6.2
333

0.25
0.19
0
0.2
0.8
0.9
0.4
1
1
5
1
0.36
0.16
0.03
0.1
0.1
0.78
2
0.1
0.01
0.3
0.2
0.2
2.2
0.1
0.5
0.36
0.3
0.4
0.27
0.9
0.13
3.7
0.11
0.41
2
0.07
0
0.01
0.55
0.25
0.05
0.77
0.9
0
0.3
0.2
12

4
3

101

390
0
10
11
0.29
0.81
39
63
0.28
10
24
0

29
40
3
12
50
1
0.45
26
4
2
18
0

mg

mg

7
3
22
3.8
18.9
28.8
8.9
28.5
47.6
136
0
11
4
0.75
1
2
33
40
0.7
1
4.6
22.2
2.4
128
2.7
0.2
0
4.6
4
19
29.8
13
30
7
10
66
5
0.9
0.34
12
7
1
13
38.9
0
13.5
6.8
0

159
105
333
17.7
267
233
114
371
493
2234
1120
233
115
15
20.8
34
433
969
12
10
176
362
31.2
2918
30.1
125
240
80
68.3
323
394
237
34.8
193
208
533
114
21
3
211
159
20
265
182
180
292
147
3833

28
550

15

708
11928
9843
31
8
14
379
183
0
100
22
600
320
30

4831
51
260
20
55
127
0.74
3675
28
2
15647
0

9980

IU

mg

mg

mg

7
92
0
317
27.1
308
79.9
456
14883
118
2000
2025
5
1
270
2
63
30
0.3
0
92
638
480
640
112
4305
5
12.8
33.5
805
3.3
28
5055
53
3
9
21
0.6
0.25
678
7
0.36
2608
2936
0
1025
516
1667

8
4
10.5
1.1
4
30.2
14.4
106
29.4
292
192
7
3
0.48
1.1
6
16
28
0.9
0.13
3.7
94
5.5
230
6.2
33.6
72
30.7
19.5
57
15.9
70
79.8
6
7
73
6
1.3
0.47
226
8
7
30
14.4
30
15.6
7.9
250

0.66
0.47
0.3
0
0
1.7
0.8
0
2
1
0
0.49
0.21
0.01
0.1
0.07
0.36
0
0
0.01
0.2
0
0
0.3
0.1

2
0
0
0.2
128
1.4
1.5
30.8
5.6
163
88
50
32
0
1.8
1
6
122
0.5
0
1.8
2
0.5
230
0.1
12
3
1.2
1.3
4
26.5
0
33.6
0
2
5
0
3.5
0
5
2
0
84
102
2
6.2
3.1
45

0
0.1
0.1
3
0.1
0.47
0.4
1
1
0.7
0.59
0
0.01
1
0.66
0.03
0.54
0.9
0
0.7
0.3
0