Nutrition
Tables for Vegetarians.
FRUIT.
Note:
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Food
per 100g |
Protein
g |
Fat
g |
Carbohydrate
g |
Water
g |
Calcium
mg |
Iron
mg |
Sodium
mg |
Retinol
/ Carotene
equiv
(vit A) ug |
Thiamin
(vit B)
mg |
Riboflavin
(vit B)
mg |
Nicotinic
Acid
(vit B)
mg
|
Ascorbic
Acid
(vit C)
mg |
Apples |
|
|
|
|
|
|
|
|
|
|
|
|
Eating. |
0.3 |
Tr. |
12.2 |
84.1 |
3.6 |
0.29 |
2.7 |
0.03 |
0.04 |
0.02 |
0.1 |
5 |
Cooking,
baked, no sugar. |
0.3 |
Tr. |
10.0 |
85.0 |
3.7 |
0.30 |
2.2 |
|
|
|
|
|
Apricots. |
|
|
|
|
|
|
|
|
|
|
|
|
Fresh. |
0.6 |
Tr. |
6.7 |
86.6 |
17.2 |
0.37 |
1.0 |
1.5 |
0.04 |
0.05 |
|
7 |
Fresh,
stewed, no sugar. |
0.5 |
Tr. |
5.2 |
89.7 |
13.2 |
0.28 |
1.0 |
1.12 |
0.02 |
0.03 |
|
5 |
Dried,
raw. |
4.8 |
Tr. |
43.4 |
14.7 |
92.4 |
4.09 |
56.4 |
3.6 |
Tr. |
0.2 |
3.0 |
Tr. |
Dried,
stewed, no sugar. |
1.6 |
Tr. |
14.4 |
71.6 |
30.8 |
1.36 |
18.8 |
1.2 |
Tr. |
0.06 |
1.0 |
Tr. |
Avocado
Pears. |
|
|
|
|
|
|
|
|
|
|
|
|
Raw. |
1.1 |
8.0 |
2.5 |
81.3 |
15.3 |
0.53 |
16.0 |
0.10 |
0.10 |
0.10 |
1.0 |
20 |
Bananas. |
1.1 |
Tr. |
19.2 |
70.7 |
6.8 |
0.41 |
1.2 |
0.20 |
0.04 |
0.07 |
0.6 |
10 |
Blackberries. |
1.3 |
Tr. |
6.4 |
82.0 |
63.3 |
0.85 |
3.7 |
0.10 |
0.03 |
0.04 |
0.4 |
20 |
Cherries. |
|
|
|
|
|
|
|
|
|
|
|
|
Eating. |
0.6 |
Tr. |
11.9 |
81.5 |
18.9 |
0.38 |
2.8 |
0.12 |
0.05 |
|
0.3 |
5 |
Cooking,
stewed, no sugar. |
0.5 |
Tr. |
8.9 |
84.6 |
15.5 |
0.24 |
3.2 |
0.09 |
0.03 |
|
0.2 |
3 |
Cranberries. |
0.4 |
Tr. |
3.5 |
87.0 |
14.7 |
1.11 |
1.8 |
0.02 |
|
Tr. |
0.1 |
12 |
Currants. |
Protein
g |
Fat
g |
Carbohydrate
g |
Water
g |
Calcium
mg |
Iron
mg |
Sodium
mg |
Retinol
/ Carotene
equiv
(vit A) ug |
Thiamin
(vit B)
mg |
Riboflavin
(vit B)
mg |
Nicotinic
Acid
(vit B)
mg
|
Ascorbic
Acid
(vit C)
mg |
Black,
raw. |
0.9 |
Tr. |
6.6 |
77.4 |
60.3 |
1.27 |
2.7 |
0.20 |
0.03 |
0.06 |
0.25 |
200 |
Black,
stewed, no sugar. |
0.7 |
Tr. |
5.1 |
82.6 |
46.4 |
0.98 |
2.1 |
0.15 |
0.02 |
0.04 |
0.2 |
140 |
Red,
raw. |
1.1 |
Tr. |
4.4 |
82.8 |
35.8 |
1.22 |
2.3 |
|
0.04 |
|
0.1 |
40 |
Red,
stewed, no sugar. |
0.8 |
Tr. |
3.4 |
86.8 |
27.5 |
0.93 |
1.8 |
|
0.03 |
|
0.1 |
28 |
White,
raw. |
1.3 |
Tr. |
5.6 |
83.3 |
22.4 |
0.93 |
1.5 |
|
|
|
|
|
White,
stewed, no sugar. |
1.0 |
Tr. |
4.3 |
87.2 |
17.3 |
0.72 |
1.2 |
|
|
|
|
|
Dried. |
1.7 |
Tr. |
63.1 |
22.0 |
95.2 |
1.82 |
19.5 |
|
0.03 |
|
|
|
Damsons. |
|
|
|
|
|
|
|
|
|
|
|
|
With
stones, raw. |
0.5 |
Tr. |
8.6 |
69.8 |
21.2 |
0.37 |
2.0 |
|
0.10 |
0.03 |
0.25 |
|
With
stones, stewed, no sugar. |
0.4 |
Tr. |
7.4 |
74.0 |
18.1 |
0.32 |
1.7 |
|
0.07 |
0.02 |
0.2 |
|
Dates. |
|
|
|
|
|
|
|
|
|
|
|
|
Dried. |
2.0 |
Tr. |
63.9 |
14.6 |
67.9 |
1.61 |
4.8 |
0.05 |
0.07 |
0.04 |
2.0 |
|
Weighed
with stones, dried. |
1.7 |
Tr. |
54.9 |
12.6 |
58.3 |
1.38 |
4.1 |
|
|
|
|
|
Figs. |
Protein
g |
Fat
g |
Carbohydrate
g |
Water
g |
Calcium
mg |
Iron
mg |
Sodium
mg |
Retinol
/ Carotene
equiv
(vit A) ug |
Thiamin
(vit B)
mg |
Riboflavin
(vit B)
mg |
Nicotinic
Acid
(vit B)
mg
|
Ascorbic
Acid
(vit C)
mg |
Green,
raw. |
1.3 |
Tr. |
9.5 |
84.6 |
34.2 |
0.42 |
1.6 |
|
0.06 |
|
0.4 |
2 |
Dried,
raw. |
3.6 |
Tr. |
52.9 |
16.8 |
284.0 |
4.17 |
86.7 |
0.05 |
0.10 |
|
1.7 |
|
Dried,
stewed, no sugar. |
1.8 |
Tr. |
26.5 |
58.4 |
142 |
2.09 |
43.4 |
0.03 |
0.05 |
|
0.9 |
|
Fruit
Salad. |
|
|
|
|
|
|
|
|
|
|
|
|
Canned. |
0.3 |
Tr. |
25.0 |
71.1 |
8.4 |
3.45 |
2.3 |
0.30 |
0.02 |
0.01 |
0.3 |
3 |
Gooseberries. |
|
|
|
|
|
|
|
|
|
|
|
|
Green,
raw. |
1.1 |
Tr. |
3.4 |
89.9 |
28.3 |
0.32 |
1.9 |
0.18 |
|
0.03 |
0.3 |
40 |
Green,
stewed, no sugar. |
0.9 |
Tr. |
2.6 |
92.2 |
21.8 |
0.25 |
1.5 |
0.14 |
|
0.02 |
0.2 |
28 |
Ripe,
raw. |
0.6 |
Tr. |
9.2 |
83.7 |
18.5 |
0.58 |
1.2 |
|
|
|
|
|
Grapes. |
|
|
|
|
|
|
|
|
|
|
|
|
Black. |
0.6 |
Tr. |
15.5 |
80.7 |
4.2 |
0.34 |
1.7 |
|
|
|
|
|
White. |
0.6 |
Tr. |
16.1 |
79.3 |
19.1 |
0.34 |
1.6 |
Tr. |
0.04 |
0.02 |
0.3 |
4 |
Grapefruit. |
0.6 |
Tr. |
5.3 |
90.7 |
17.1 |
0.26 |
1.4 |
Tr. |
0.05 |
0.02 |
0.2 |
40 |
Greengages. |
|
|
|
|
|
|
|
|
|
|
|
|
With
stone, stewed, no sugar. |
0.6 |
Tr. |
9.1 |
77.1 |
12.9 |
0.28 |
1.1 |
|
|
|
|
|
Lemons. |
Protein
g |
Fat
g |
Carbohydrate
g |
Water
g |
Calcium
mg |
Iron
mg |
Sodium
mg |
Retinol
/ Carotene
equiv
(vit A) ug |
Thiamin
(vit B)
mg |
Riboflavin
(vit B)
mg |
Nicotinic
Acid
(vit B)
mg
|
Ascorbic
Acid
(vit C)
mg |
Whole. |
0.8 |
Tr. |
3.2 |
85.2 |
107.0 |
0.35 |
6.0 |
|
0.02 |
Tr. |
0.1 |
50 |
Juice,
raw. |
0.3 |
Tr. |
1.6 |
91.3 |
8.4 |
0.14 |
1.5 |
|
0.02 |
Tr. |
0.1 |
50 |
Loganberries. |
|
|
|
|
|
|
|
|
|
|
|
|
Raw. |
1.1 |
Tr. |
3.4 |
85.0 |
35.1 |
1.37 |
2.5 |
|
|
0.03 |
|
35 |
Stewed,
no sugar. |
0.8 |
Tr. |
2.6 |
88.5 |
27.0 |
1.05 |
1.9 |
|
0.03 |
0.02 |
|
25 |
Canned
in syrup. |
0.6 |
Tr. |
26.2 |
66.3 |
17.6 |
2.88 |
1.2 |
|
|
|
|
|
Mandarin
Oranges. |
|
|
|
|
|
|
|
|
|
|
|
|
Canned,
in light syrup. |
0.5 |
Tr. |
16.6 |
81.0 |
8.0 |
0.19 |
5.4 |
|
|
|
|
|
Melons. |
|
|
|
|
|
|
|
|
|
|
|
|
Cantaloupe. |
1.0 |
Tr. |
5.3 |
93.6 |
20.1 |
0.81 |
13.5 |
Tr. |
0.05 |
|
0.5 |
25 |
Yellow. |
0.6 |
Tr. |
5.0 |
94.2 |
13.8 |
0.24 |
19.5 |
2.0 |
0.05 |
|
0.5 |
25 |
Nectarines. |
|
|
|
|
|
|
|
|
|
|
|
|
Raw. |
0.9 |
Tr. |
12.4 |
80.2 |
3.9 |
0.46 |
9.1 |
|
|
|
|
|
Olives. |
Protein
g |
Fat
g |
Carbohydrate
g |
Water
g |
Calcium
mg |
Iron
mg |
Sodium
mg |
Retinol
/ Carotene
equiv
(vit A) ug |
Thiamin
(vit B)
mg |
Riboflavin
(vit B)
mg |
Nicotinic
Acid
(vit B)
mg
|
Ascorbic
Acid
(vit C)
mg |
In
brine. |
0.9 |
11.0 |
Tr. |
76.5 |
61.2 |
1.03 |
(2250) |
0.15 |
Tr. |
Tr. |
|
0 |
Oranges. |
0.8 |
Tr. |
8.5 |
86.1 |
41.3 |
0.33 |
2.9 |
0.05 |
0.10 |
0.03 |
0.2 |
50 |
Juice,
raw. |
0.6 |
Tr. |
9.4 |
87.7 |
11.5 |
0.30 |
1.7 |
0.05 |
0.08 |
0.02 |
0.2 |
50 |
Passion
Fruit. |
|
|
|
|
|
|
|
|
|
|
|
|
Raw. |
2.8 |
Tr. |
6.2 |
73.3 |
15.6 |
1.12 |
28.4 |
|
|
|
|
|
Peaches. |
|
|
|
|
|
|
|
|
|
|
|
|
Fresh,
raw. |
0.6 |
Tr. |
9.1 |
86.2 |
4.8 |
0.38 |
2.7 |
0.50 |
0.02 |
0.05 |
1.0 |
8 |
Dried,
raw. |
3.4 |
Tr. |
53.0 |
15.5 |
35.6 |
6.75 |
6.0 |
2.0 |
Tr. |
|
|
Tr. |
Dried,
stewed in sugar. |
1.1 |
Tr. |
17.6 |
71.8 |
11.8 |
2.25 |
2.0 |
0.70 |
Tr. |
|
|
Tr. |
Canned
in sugar. |
0.4 |
Tr. |
22.9 |
74.3 |
3.5 |
1.93 |
1.4 |
|
|
|
|
|
Pears. |
|
|
|
|
|
|
|
|
|
|
|
|
Eating,
raw. |
0.2 |
Tr. |
10.4 |
83.4 |
6.9 |
0.22 |
2.3 |
|
|
|
|
|
Cooking,
stewed, no sugar. |
0.2 |
Tr. |
7.2 |
86.9 |
5.5 |
0.12 |
1.9 |
0.70 |
Tr. |
|
|
Tr. |
Canned
in syrup. |
0.4 |
Tr. |
20.0 |
76.2 |
5.3 |
1.75 |
1.4 |
|
|
|
|
|
Pineapple. |
Protein
g |
Fat
g |
Carbohydrate
g |
Water
g |
Calcium
mg |
Iron
mg |
Sodium
mg |
Retinol
/ Carotene
equiv
(vit A) ug |
Thiamin
(vit B)
mg |
Riboflavin
(vit B)
mg |
Nicotinic
Acid
(vit B)
mg
|
Ascorbic
Acid
(vit C)
mg |
Fresh. |
0.5 |
Tr. |
11.6 |
84.3 |
12.2 |
0.42 |
1.6 |
0.06 |
0.08 |
|
|
25 |
Canned
in syrup. |
0.3 |
Tr. |
20.2 |
77.1 |
13.4 |
1.70 |
0.5 |
|
|
|
|
|
Plums. |
|
|
|
|
|
|
|
|
|
|
|
|
Victoria
dessert. |
0.6 |
Tr. |
9.6 |
84.1 |
11.0 |
0.36 |
1.7 |
|
|
|
|
|
Cooking,
stewed, with stone, no sugar. |
0.4 |
Tr. |
4.8 |
88.6 |
10.5 |
0.23 |
1.5 |
0.17 |
0.04 |
0.02 |
0.4 |
2 |
Prunes. |
|
|
|
|
|
|
|
|
|
|
|
|
Dried,
raw. |
2.4 |
Tr. |
40.3 |
23.3 |
37.7 |
2.90 |
12.2 |
1.0 |
0.10 |
0.2 |
1.5 |
Tr. |
Dried,
with stone, stewed, no sugar. |
1.2 |
Tr. |
20.2 |
61.6 |
18.9 |
1.4 |
6.1 |
0.50 |
0.04 |
0.09 |
0.75 |
Tr. |
Raisans. |
|
|
|
|
|
|
|
|
|
|
|
|
Dried. |
1.1 |
Tr. |
64.4 |
21.5 |
60.6 |
1.55 |
52.2 |
Tr. |
0.10 |
|
0.5 |
0 |
Raspberries. |
|
|
|
|
|
|
|
|
|
|
|
|
Raw. |
0.9 |
Tr. |
5.6 |
83.2 |
40.7 |
1.21 |
2.5 |
0.08 |
0.02 |
0.03 |
0.4 |
25 |
Stewed,
no sugar. |
0.8 |
Tr. |
5.3 |
87.4 |
38.8 |
1.15 |
2.3 |
0.08 |
0.02 |
0.03 |
0.38 |
21 |
Rhubarb. |
Protein
g |
Fat
g |
Carbohydrate
g |
Water
g |
Calcium
mg |
Iron
mg |
Sodium
mg |
Retinol
/ Carotene
equiv
(vit A) ug |
Thiamin
(vit B)
mg |
Riboflavin
(vit B)
mg |
Nicotinic
Acid
(vit B)
mg
|
Ascorbic
Acid
(vit C)
mg |
Stewed,
no sugar. |
0.4 |
Tr. |
0.8 |
95.5 |
79.2 |
0.38 |
1.7 |
0.05 |
Tr. |
|
|
7 |
Strawberries. |
0.6 |
Tr. |
6.2 |
88.9 |
22.0 |
0.71 |
1.5 |
0.03 |
0.02 |
0.03 |
0.4 |
60 |
Sultanas. |
|
|
|
|
|
|
|
|
|
|
|
|
Dried, raw. |
1.7 |
Tr. |
64.7 |
18.3 |
52.2 |
1.82 |
52.7 |
Tr. |
0.10 |
|
|
0 |
Tangerines. |
0.9 |
Tr. |
8.0 |
86.7 |
41.5 |
0.27 |
2.2 |
0.10 |
0.07 |
0.02 |
0.2 |
30 |
Tr. - means trace to
low to be meaningful.
() - The figures
in brackets refer to elements in salts etc, that have been added in the
preparation process.
|