|
TABLE 5. MAGNESIUM CONTENT OF FOODS
Taken from the Composition of Foods, Agriculture Handbook No. 8, United States Dept. of Agriculture, Reprinted Oct., 1975 |
Amount of magnesium in----------- |
||
|
|
Edible
|
|
|
|
100 grams,
|
Refuse from
|
||
|
|
|
||
|
Milligrams |
Milligrams |
Percent |
|
|
Almonds, dried: |
|
|
|
|
In shell |
270 |
625 |
49 |
|
Shelled |
270 |
1,225 |
0 |
|
Apples: |
|
|
|
|
Raw: |
|
|
|
|
Not pared |
8 |
33 |
8 |
|
Pared |
5 |
20 |
14 |
|
Dried (24% moisture): |
|
|
|
|
Uncooked |
22 |
100 |
0 |
|
Cooked, without added sugar |
6 |
---------- |
---------- |
|
Frozen slices, sweetened |
4 |
18 |
0 |
|
Apple juice or cider, canned or bottled |
4 |
18 |
0 |
|
Applesauce, canned, sweetened |
5 |
23 |
0 |
|
Apricots: |
|
|
|
|
Raw |
12 |
51 |
6 |
|
Canned, solids and liquid |
7 |
32 |
0 |
|
Dried (25% moisture): |
|
|
|
|
Uncooked |
62 |
281 |
0 |
|
Cooked, fruit and liquid, without added sugar |
20 |
---------- |
---------- |
|
Frozen, sweetened |
9 |
41 |
0 |
|
Asparagus: |
|
|
|
|
Raw |
20 |
51 |
44 |
|
Frozen |
14 |
64 |
0 |
|
Avocados, all commercial varieties, raw |
45 |
153 |
25 |
|
Bacon, cured: |
|
|
|
|
Raw: |
|
|
|
|
Sliced |
12 |
54 |
0 |
|
Slab |
12 |
51 |
6 |
|
Cooked, broiled or fried, drained |
25 |
---------- |
---------- |
|
Bacon, Canadian: |
|
|
|
|
Unheated |
20 |
91 |
0 |
|
Cooked, broiled or fried, drained |
24 |
---------- |
---------- |
|
Bananas: |
|
|
|
|
Raw |
33 |
102 |
32 |
|
Dehydrated, or banana powder (3% moisture) |
132 |
599 |
0 |
|
Barley: |
|
|
|
|
Pearled, light |
37 |
168 |
0 |
|
Whole grain |
124 |
562 |
0 |
|
Beans, common, mature seeds, dry: |
|
|
|
|
White: |
|
|
|
|
Raw |
170 |
771 |
0 |
|
Canned, baked |
37 |
168 |
0 |
|
Red, raw |
163 |
739 |
0 |
|
Beans, lima: |
|
|
|
|
Immature seeds: |
|
|
|
|
Raw |
67 |
304 |
0 |
|
Frozen |
48 |
218 |
0 |
|
Mature seeds, dry, raw |
180 |
816 |
0 |
|
Beans, snap: |
|
|
|
|
Raw |
32 |
128 |
12 |
|
Canned, drained solids |
14 |
---------- |
---------- |
|
Frozen |
21 |
95 |
0 |
|
Beef cuts trimmed to retail basis: |
|
|
|
|
Composite of cuts from carcass, raw |
18 |
69 |
15 |
|
Cuts for braising, simmering, or pot roasting, as chuck: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
21 |
80 |
16 |
|
Without bone |
21 |
95 |
0 |
|
Cooked |
15 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
24 |
109 |
0 |
|
Cooked |
18 |
---------- |
---------- |
|
Hamburger (ground beef): |
|
|
|
|
Lean: |
|
|
|
|
Raw |
21 |
95 |
0 |
|
Cooked, broiled |
25 |
---------- |
---------- |
|
Regular ground: |
|
|
|
|
Raw |
17 |
77 |
0 |
|
Cooked, broiled |
21 |
---------- |
---------- |
|
Roast, oven cooked, no liquid added: |
|
|
|
|
Relatively fat, such as rib: |
|
|
|
|
Total edible, loan and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
17 |
17 |
8 |
|
Without bone |
17 |
77 |
0 |
|
Cooked |
20 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
23 |
104 |
0 |
|
Cooked |
28 |
---------- |
---------- |
|
Relatively lean, such as round: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw |
22 |
97 |
3 |
|
Cooked |
28 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
24 |
109 |
0 |
|
Cooked |
29 |
---------- |
---------- |
|
Steak for broiling: |
|
|
|
|
Relatively fat, such as sirloin: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
17 |
17 |
7 |
|
Without bone |
17 |
17 |
0 |
|
Cooked |
21 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
22 |
100 |
0 |
|
Cooked |
29 |
---------- |
---------- |
|
Relatively lean, such as round: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw |
22 |
97 |
3 |
|
Cooked |
28 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
24 |
109 |
0 |
|
Cooked |
29 |
---------- |
---------- |
|
Beets, common, red: |
|
|
|
|
Raw: |
|
|
|
|
With tops |
25 |
45 |
60 |
|
With part tops |
25 |
56 |
51 |
|
Canned, drained solids |
15 |
---------- |
---------- |
|
Beet greens, common, raw |
106 |
269 |
44 |
|
Blackberries, raw |
30 |
129 |
5 |
|
Blackberry juice, raw |
21 |
---------- |
---------- |
|
Blueberries: |
|
|
|
|
Raw |
6 |
25 |
8 |
|
Canned, solids and liquid |
4 |
18 |
0 |
|
Frozen: |
|
|
|
|
Unsweetened |
6 |
27 |
0 |
|
Sweetened |
4 |
18 |
0 |
|
Boysenberries, frozen: |
|
|
|
|
Unsweetened |
18 |
82 |
0 |
|
Sweetened |
12 |
54 |
0 |
|
Brazilnuts: |
|
|
|
|
In shell |
225 |
490 |
52 |
|
Shelled |
225 |
1,021 |
0 |
|
Breads: |
|
|
|
|
Cracked wheat |
35 |
159 |
0 |
|
French or vienna |
22 |
100 |
0 |
|
Raisin |
24 |
109 |
0 |
|
Rye: |
|
|
|
|
American, light (1/3 rye, 2/3 clear flour) |
42 |
191 |
0 |
|
Pumpernickel, dark |
71 |
322 |
0 |
|
White, made with 3% to 4% nonfat dry |
22 |
100 |
0 |
|
Whole-wheat |
78 |
354 |
0 |
|
Broccoli: |
|
|
|
|
Raw spears |
24 |
85 |
22 |
|
Frozen |
21 |
95 |
0 |
|
Brussels sprouts: |
|
|
|
|
Raw |
29 |
121 |
8 |
|
Frozen |
21 |
95 |
0 |
|
Buckwheat: |
|
|
|
|
Whole grain |
229 |
1,039 |
0 |
|
Flour, light |
48 |
218 |
0 |
|
Butter |
2 |
9 |
0 |
|
Buttermilk, fluid, cultured |
14 |
4 |
|
|
Cabbage, common varieties, raw |
13 |
53 |
10 |
|
Cabbage, Chinese, also called celery cabbage, raw |
14 |
56 |
12 |
|
Candy, hard |
Trace |
Trace |
0 |
|
Carrots: |
|
|
|
|
Raw: |
|
|
|
|
With full tops |
23 |
62 |
41 |
|
Without tops |
23 |
86 |
18 |
|
Dehydrated (4% moisture) |
73 |
331 |
0 |
|
Cashew nuts |
267 |
1,211 |
0 |
|
Cauliflower: |
|
|
|
|
Raw |
24 |
109 |
0 |
|
Frozen |
13 |
59 |
0 |
|
Celery, raw |
22 |
75 |
25 |
|
Chard, Swiss, raw |
65 |
271 |
8 |
|
Cheeses: |
|
|
|
|
Cheddar, domestic type |
45 |
204 |
0 |
|
Parmesan |
48 |
218 |
0 |
|
Cherries: |
|
|
|
|
Sour, red: |
|
|
|
|
Raw |
14 |
58 |
8 |
|
Frozen: |
|
|
|
|
Unsweetened |
10 |
45 |
0 |
|
Sweetened |
8 |
36 |
0 |
|
Sweet, Royal Anne, canned, solids and liquid |
9 |
41 |
0 |
|
Chestnuts, fresh |
41 |
151 |
19 |
|
Chicken, white meat: |
|
|
|
|
Raw |
23 |
82 |
21 |
|
Cooked, stewed |
19 |
---------- |
---------- |
|
Chicory, Witloof, bleached head, raw |
13 |
52 |
11 |
|
Chives, raw |
32 |
145 |
0 |
|
Chocolate: |
|
|
|
|
Bitter or baking |
292 |
1,325 |
0 |
|
Milk |
58 |
263 |
0 |
|
Sweet |
107 |
485 |
0 |
|
Chocolate sirup, thin type |
63 |
286 |
0 |
|
Cinnamon |
59 |
268 |
0 |
|
Cocoa, dry powder |
420 |
1,905 |
0 |
|
Coconut meat: |
|
|
|
|
Fresh, in shell |
46 |
109 |
48 |
|
Dried: |
|
|
|
|
Unsweetened |
90 |
408 |
0 |
|
Sweetened, shredded |
77 |
349 |
0 |
|
Coconut water (liquid from coconut) |
28 |
---------- |
---------- |
|
Cod, fillet, without bone and skin, raw |
28 |
127 |
0 |
|
Coffee, instant, dry powder |
456 |
2,068 |
0 |
|
Collards: |
|
|
|
|
Raw, leaves without stems |
57 |
176 |
32 |
|
Frozen |
35 |
159 |
0 |
|
Cookies: vanilla wafers, shortbread |
15 |
68 |
0 |
|
Corn, field, whole grain, raw |
147 |
667 |
0 |
|
Corn, sweet: |
|
|
|
|
Raw |
48 |
78 |
64 |
|
Canned, drained solids |
19 |
---------- |
---------- |
|
Frozen: |
|
|
|
|
Kernels, cut off cob |
22 |
100 |
0 |
|
Kernels, on cob |
34 |
85 |
45 |
|
Corn Flakes (breakfast cereal) |
16 |
73 |
0 |
|
Corn grits: |
|
|
|
|
Dry form |
20 |
91 |
0 |
|
Cooked |
3 |
|
|
|
Cornmeal: |
|
|
|
|
Whole ground, bolted, dry form |
106 |
481 |
0 |
|
Degermed: |
|
|
|
|
Dry form |
47 |
213 |
0 |
|
Cooked |
7 |
----------- |
---------- |
|
Cornsalad, raw |
13 |
57 |
4 |
|
Cornstarch |
2 |
9 |
0 |
|
Cottonseed flour |
650 |
2,948 |
0 |
|
Cowpeas, including blackeye peas: |
|
|
|
|
Immature seeds (blackeye peas only), frozen |
55 |
249 |
0 |
|
Mature seeds, dry |
230 |
1,043 |
0 |
|
Crab, blue, cooked, steamed: |
|
|
|
|
In shell |
34 |
74 |
52 |
|
Meat only |
34 |
154 |
0 |
|
Crackers: |
|
|
|
|
Graham |
51 |
231 |
0 |
|
Soda |
29 |
132 |
0 |
|
Cranberries, raw |
8 |
35 |
4 |
|
Cranberry sauce, sweetened, canned, strained |
2 |
9 |
0 |
|
Cream: |
|
|
|
|
Light, coffee or table |
11 |
50 |
0 |
|
Light whipping |
9 |
41 |
0 |
|
Heavy whipping |
8 |
36 |
0 |
|
Cucumbers, raw |
11 |
36 |
27 |
|
Currants, red and white, raw |
15 |
66 |
3 |
|
Currants, dried (seedless) |
34 |
154 |
0 |
|
Curry powder |
284 |
1,288 |
0 |
|
Dandelion greens |
36 |
163 |
0 |
|
Dates, domestic, natural and dry: |
|
|
|
|
With pits |
58 |
229 |
13 |
|
Without pits |
58 |
263 |
0 |
|
Eggplant, raw |
16 |
59 |
19 |
|
Eggs: |
|
|
|
|
Raw: |
|
|
|
|
Whole |
11 |
44 |
12 |
|
Whites |
9 |
---------- |
---------- |
|
Yolks |
16 |
---------- |
---------- |
|
Dried, whole |
41 |
186 |
0 |
|
Endive, raw |
10 |
40 |
12 |
|
Farina: |
|
|
|
|
Regular: |
|
|
|
|
Dry form |
25 |
113 |
0 |
|
Cooked |
3 |
---------- |
---------- |
|
Quick-cooking, cooked |
3 |
---------- |
---------- |
|
Instant, cooked |
4 |
---------- |
---------- |
|
Figs: |
|
|
|
|
Raw |
20 |
91 |
0 |
|
Dried (23% moisture) |
71 |
322 |
0 |
|
Filberts (hazelnuts): |
|
|
|
|
In shell |
184 |
384 |
54 |
|
Shelled |
184 |
835 |
0 |
|
Flounder fillet without bone and skin, raw |
30 |
136 |
0 |
|
Fruit cocktail, canned, solids and liquid |
7 |
32 |
0 |
|
Garlic cloves, raw |
36 |
144 |
12 |
|
Garlic salt |
20 |
91 |
0 |
|
Gelatin, dry |
33 |
150 |
0 |
|
Gooseberries, raw |
9 |
41 |
0 |
|
Granadilla, purple (passionfruit), pulp and seeds, raw |
29 |
68 |
48 |
|
Grapefruit: |
|
|
|
|
Raw |
12 |
27 |
51 |
|
Canned segments, solids and liquid |
11 |
50 |
0 |
|
Grapefruit juice (chilled juice), raw |
12 |
54 |
0 |
|
Grapefruit juice, frozen concentrate, unsweetened: |
|
|
|
|
Undiluted |
33 |
150 |
0 |
|
Diluted with 3 parts water by volume |
9 |
---------- |
---------- |
|
Grapefruit juice and orange juice blended, frozen concentrate, |
|
|
|
|
unsweetened: |
|
|
|
|
Undiluted |
32 |
145 |
0 |
|
Diluted with 3 parts water by volume |
9 |
---------- |
---------- |
|
Grapes, raw: |
|
|
|
|
American type, slip skin |
13 |
37 |
37 |
|
European type, adherent skin |
6 |
24 |
11 |
|
Grape juice: |
|
|
|
|
Raw |
13 |
---------- |
---------- |
|
Canned or bottled |
12 |
54 |
0 |
|
Frozen concentrate, sweetened: |
|
|
|
|
Undiluted |
12 |
54 |
0 |
|
Diluted with 3 parts water by volume |
4 |
---------- |
---------- |
|
Grape jelly |
4 |
18 |
0 |
|
Guavas, common, raw |
13 |
57 |
3 |
|
Haddock, fillet, without bone and skin, raw |
24 |
109 |
0 |
|
Heart, beef, lean, raw |
18 |
82 |
0 |
|
Hickorynuts: |
|
|
|
|
In shell |
160 |
254 |
65 |
|
Shelled |
160 |
726 |
0 |
|
Honey, strained |
3 |
14 |
0 |
|
Horseradish, raw |
34 |
113 |
27 |
|
Ice cream, approximately 12% fat |
14 |
64 |
0 |
|
Jerusalem artichoke, raw |
11 |
34 |
31 |
|
Kale: |
|
|
|
|
Raw, leaves without midribs |
37 |
107 |
36 |
|
Frozen |
31 |
141 |
0 |
|
Kohlrabi, raw |
37 |
123 |
27 |
|
Lake herring, fillet, without bone and skin, raw |
17 |
77 |
0 |
|
Lamb cuts trimmed to retail basis: |
|
|
|
|
Composite of cuts from carcass, raw |
15 |
57 |
16 |
|
Chop, loin: |
|
|
|
|
Total edible, lean and fat |
|
|
|
|
Raw: |
|
|
|
|
With bone |
14 |
55 |
14 |
|
Without bone |
14 |
64 |
0 |
|
Cooked, broiled |
17 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw: |
18 |
82 |
0 |
|
Cooked, broiled |
22 |
---------- |
---------- |
|
Leg: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
16 |
61 |
16 |
|
Without bone |
16 |
73 |
0 |
|
Cooked, roasted |
21 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
18 |
82 |
0 |
|
Cooked, roasted: |
18 |
---------- |
---------- |
|
Shoulder: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
13 |
50 |
15 |
|
Without bone |
13 |
59 |
0 |
|
Cooked, roasted |
17 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
17 |
77 |
0 |
|
Cooked, roasted |
22 |
---------- |
---------- |
|
Leeks, raw |
23 |
54 |
48 |
|
Lemon juice: |
|
|
|
|
Raw |
8 |
---------- |
---------- |
|
Frozen, single strength |
7 |
32 |
0 |
|
Lemonade concentrate, frozen: |
|
|
|
|
Undiluted |
5 |
23 |
0 |
|
Diluted with 4 1/3 parts water by volume |
1 |
---------- |
---------- |
|
Lentils, mature seeds, dry |
80 |
363 |
0 |
|
Lettuce, crisphead varieties, raw |
11 |
47 |
5 |
|
Liver: |
|
|
|
|
Beef: |
|
|
|
|
Raw |
13 |
59 |
0 |
|
Cooked, fried |
18 |
---------- |
---------- |
|
Calf: |
|
|
|
|
Raw |
16 |
73 |
0 |
|
Cooked, fried |
26 |
---------- |
---------- |
|
Hog: |
|
|
|
|
Raw |
16 |
73 |
0 |
|
Cooked, fried |
24 |
---------- |
---------- |
|
Lamb: |
|
|
|
|
Raw |
14 |
64 |
0 |
|
Cooked, fried |
23 |
---------- |
---------- |
|
Lobster, whole, raw |
22 |
26 |
74 |
|
Loganberries, raw |
25 |
108 |
5 |
|
Macaroni: |
|
|
|
|
Dry form |
48 |
218 |
0 |
|
Cooked, firm stage (8 10 min.) |
20 |
---------- |
---------- |
|
Cooked, tender stage (14 20 min.) |
18 |
---------- |
---------- |
|
Mackerel, Atlantic, fillet, without bone and skin, raw |
28 |
127 |
0 |
|
Malt extract, dried |
140 |
635 |
0 |
|
Mangos, raw |
18 |
55 |
33 |
|
Marmalade, citrus |
4 |
18 |
0 |
|
Milk, cow: |
|
|
|
|
Fluid (Pasteurized and raw): |
|
|
|
|
Whole |
13 |
59 |
0 |
|
Skim |
14 |
64 |
0 |
|
Canned: |
|
|
|
|
Evaporated, unsweetened |
25 |
113 |
0 |
|
Condensed, sweetened |
25 |
113 |
0 |
|
Dry: |
|
|
|
|
Whole |
98 |
445 |
0 |
|
Skim (nonfat solids): |
|
|
|
|
Regular |
143 |
649 |
0 |
|
Instant |
142 |
644 |
0 |
|
Milk, goat, fluid |
17 |
77 |
0 |
|
Milk, human |
4 |
18 |
0 |
|
Millet, proso, whole grain |
162 |
735 |
0 |
|
Molasses, cane: |
|
|
|
|
First extraction or light |
46 |
209 |
0 |
|
Second extraction or medium |
81 |
367 |
0 |
|
Third extraction or blackstrap |
258 |
1,170 |
0 |
|
Mullet, striped, fillet, without bone and skin, raw |
32 |
145 |
0 |
|
Mushrooms, Agaricus campestris: |
|
|
|
|
Raw |
13 |
57 |
3 |
|
Canned |
8 |
36 |
0 |
|
Muskmelons (cantaloups), raw |
16 |
36 |
50 |
|
Mussels: |
|
|
|
|
Raw, in shell |
23 |
30 |
71 |
|
Cooked, boiled |
25 |
---------- |
---------- |
|
Mustard greens: |
|
|
|
|
Raw |
27 |
86 |
30 |
|
Frozen |
23 |
104 |
0 |
|
Mustard: |
|
|
|
|
Dried |
296 |
1,343 |
0 |
|
Prepared |
48 |
218 |
0 |
|
Nectarines, raw |
13 |
54 |
8 |
|
Now Zealand spinach raw |
40 |
181 |
0 |
|
Oats, whole grain |
169 |
767 |
0 |
|
Oat flour |
110 |
499 |
0 |
|
Oat products (breakfast cereals): Oats, puffed |
112 |
508 |
0 |
|
Oatmeal or rolled oats: |
|
|
|
|
Dry form |
144 |
653 |
0 |
|
Cooked |
21 |
---------- |
---------- |
|
Okra: |
|
|
|
|
Raw |
41 |
145 |
22 |
|
Frozen |
53 |
240 |
0 |
|
Olives, green, pickled |
22 |
53 |
47 |
|
Onions, mature (dry): |
|
|
|
|
Raw |
12 |
50 |
9 |
|
Dehydrated, flaked (4% moisture) |
106 |
481 |
0 |
|
Oranges, raw |
11 |
36 |
27 |
|
Orange juice: |
|
|
|
|
Raw |
11 |
50 |
0 |
|
Canned concentrate, unsweetened: |
|
|
|
|
Undiluted |
57 |
259 |
0 |
|
Diluted with 5 parts water by volume |
12 |
---------- |
---------- |
|
Frozen concentrate, unsweetened: |
|
|
|
|
Undiluted |
37 |
168 |
0 |
|
Diluted with 3 parts water by volume |
10 |
---------- |
---------- |
|
Oysters, raw: |
|
|
|
|
Eastern: |
|
|
|
|
In shell |
32 |
15 |
90 |
|
Meat only |
32 |
145 |
0 |
|
Pacific, meat only |
24 |
109 |
0 |
|
Japanese, meat only |
48 |
218 |
0 |
|
Parsley: |
|
|
|
|
Raw |
41 |
186 |
0 |
|
Dried |
283 |
1,284 |
0 |
|
Parsnips, raw |
32 |
123 |
15 |
|
Peaches: |
|
|
|
|
Raw |
10 |
34 |
24 |
|
Canned, sirup pack, solids and liquid |
6 |
27 |
0 |
|
Dried (25% moisture): |
|
|
|
|
Uncooked |
48 |
218 |
0 |
|
Cooked, fruit and liquid, without added sugar |
15 |
---------- |
---------- |
|
Frozen, sliced, sweetened |
6 |
27 |
0 |
|
Peanuts: |
|
|
|
|
Raw: |
|
|
|
|
In shell |
206 |
682 |
27 |
|
Shelled |
206 |
934 |
0 |
|
Roasted: |
|
|
|
|
In shell |
175 |
532 |
33 |
|
Shelled |
175 |
794 |
0 |
|
Peanut butter |
173 |
785 |
0 |
|
Peanut flour, defatted |
360 |
1,633 |
0 |
|
Pears: |
|
|
|
|
Raw |
7 |
29 |
9 |
|
Canned, solids and liquid |
5 |
23 |
0 |
|
Dried (26% moisture): |
|
|
|
|
Uncooked |
31 |
141 |
0 |
|
Cooked, fruit and liquid, without added sugar |
15 |
---------- |
---------- |
|
Peas, green, immature: |
|
|
|
|
Raw |
35 |
60 |
62 |
|
Canned, drained solids: |
|
|
|
|
Regular process |
20 |
---------- |
---------- |
|
Blair process |
38 |
--------------------- |
|
|
Frozen |
24 |
109 |
0 |
|
Peas, mature seeds, dry |
180 |
816 |
0 |
|
Peas and carrots, frozen |
19 |
86 |
0 |
|
Pecans: |
|
|
|
|
In shell |
142 |
341 |
47 |
|
Shelled |
142 |
644 |
0 |
|
Pepper (condiment) |
45 |
204 |
0 |
|
Peppers, hot, red, dried chili powder |
169 |
766 |
0 |
|
Peppers, sweet, immature, green, raw |
18 |
67 |
18 |
|
Persimmons, Japanese or kaki, raw |
8 |
30 |
18 |
|
Pickles, cucumber: |
|
|
|
|
Dill |
12 |
54 |
0 |
|
Sweet |
1 |
5 |
0 |
|
Pigeonpeas, mature seeds, dry |
121 |
549 |
0 |
|
Pineapple: |
|
|
|
|
Raw |
13 |
31 |
48 |
|
Canned, solids and liquid |
8 |
36 |
0 |
|
Frozen chunks, sweetened |
10 |
45 |
0 |
|
Pineapple juice: |
|
|
|
|
Canned , unsweetened |
12 |
54 |
0 |
|
Frozen concentrate, unsweetened |
|
|
|
|
Undiluted |
35 |
159 |
0 |
|
Diluted with 3 parts water by volume |
9 |
---------- |
---------- |
|
Pistachionuts: |
|
|
|
|
In shell |
158 |
358 |
50 |
|
Shelled |
158 |
717 |
0 |
|
Plums: |
|
|
|
|
Raw |
9 |
38 |
6 |
|
Canned, purple (Italian prunes) sirup pack, solids and liquid |
5 |
22 |
4 |
|
Pork cuts, fresh, trimmed to retail basis: |
|
|
|
|
Composite of cuts for roasting: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
18 |
67 |
18 |
|
Without bone |
18 |
82 |
0 |
|
Cooked, roasted |
23 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
22 |
100 |
0 |
|
Cooked, roasted |
29 |
---------- |
---------- |
|
Cuts for chops, such as loin: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
19 |
68 |
21 |
|
Without bone |
19 |
86 |
0 |
|
Cooked, broiled |
27 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
23 |
104 |
0 |
|
Cooked, broiled |
32 |
---------- |
---------- |
|
Cuts for simmering, such as picnic: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
18 |
67 |
18 |
|
Without bone |
18 |
82 |
0 |
|
Cooked, simmered |
14 |
---------- |
---------- |
|
Pork cuts, fresh, trimmed to retail basis--Continued |
|
|
|
|
Cutup for simmering, such as picnic--Continued |
|
|
|
|
Lean only: |
|
|
|
|
Raw |
22 |
l00 |
0 |
|
Cooked, simmered |
18 |
---------- |
---------- |
|
Pork, light cure ham: |
|
|
|
|
Total edible, lean and fat: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
16 |
62 |
14 |
|
Without bone |
16 |
73 |
0 |
|
Cooked, roasted |
17 |
---------- |
---------- |
|
Lean only: |
|
|
|
|
Raw |
19 |
86 |
0 |
|
Cooked, roasted |
20 |
---------- |
---------- |
|
Pork sausage, links and bulk: |
|
|
|
|
Raw |
9 |
41 |
0 |
|
Cooked broiled |
16 |
---------- |
---------- |
|
Potatoes: |
|
|
|
|
Raw: |
|
|
|
|
Not peeled |
34 |
154 |
0 |
|
Peeled |
22 |
81 |
19 |
|
Dehydrated mashed, without milk, dry form |
100 |
454 |
0 |
|
Frozen: |
|
|
|
|
Diced for hash browning |
18 |
82 |
0 |
|
French fried |
25 |
113 |
0 |
|
Mashed |
12 |
54 |
0 |
|
Prunes, dried (28% moisture): |
|
|
|
|
Uncooked |
40 |
154 |
15 |
|
Cooked fruit and liquid, without added sugar |
20 |
---------- |
---------- |
|
Prune juice, canned or bottled, unsweetened |
10 |
45 |
0 |
|
Pumpkin, raw |
12 |
38 |
30 |
|
Radishes, common, raw: |
|
|
|
|
With tops |
15 |
43 |
37 |
|
Without tops |
15 |
61 |
10 |
|
Raisins, seedless (18% moisture): |
|
|
|
|
Uncooked |
35 |
159 |
0 |
|
Cooked, fruit and liquid, added sugar |
16 |
---------- |
---------- |
|
Rape, raw |
15 |
68 |
0 |
|
Raspberries: |
|
|
|
|
Raw: |
|
|
|
|
Black |
30 |
132 |
3 |
|
Red |
20 |
88 |
3 |
|
Canned, red, solids and liquid |
13 |
59 |
0 |
|
Frozen, red, sweetened |
11 |
50 |
0 |
|
Red snapper, fillet, without bone and skin, raw |
28 |
127 |
0 |
|
Rhubarb: |
|
|
|
|
Raw |
16 |
33 |
55 |
|
Cooked, added sugar |
13 |
----------- |
---------- |
|
Frozen, sweetened |
12 |
54 |
0 |
|
Rice: |
|
|
|
|
Brown: |
|
|
|
|
Raw |
88 |
399 |
0 |
|
Cooked |
29 |
---------- |
---------- |
|
White, fully milled or polished: |
|
|
|
|
Raw |
28 |
127 |
0 |
|
Cooked |
8 |
---------- |
---------- |
|
Rutabagas, raw |
15 |
58 |
15 |
|
Rye, whole grain |
115 |
522 |
0 |
|
Rye flour, light |
73 |
331 |
0 |
|
Salad dressings, commercial: |
|
|
|
|
French |
10 |
45 |
0 |
|
Mayonnaise |
2 |
9 |
0 |
|
Salmon, canned, solids and liquid: |
|
|
|
|
Chinook (king) |
27 |
122 |
0 |
|
Chum |
30 |
136 |
0 |
|
Coho (silver) |
30 |
136 |
0 |
|
Pink (humpback): |
30 |
136 |
0 |
|
Sockeye (red) |
29 |
132 |
0 |
|
Salt |
119 |
540 |
0 |
|
Sardines, Pacific whole, raw |
24 |
109 |
0 |
|
Sesame seeds, whole, raw |
181 |
821 |
0 |
|
Shrimp: |
|
|
|
|
Raw |
42 |
131 |
31 |
|
Cooked, boiled |
51 |
---------- |
---------- |
|
Soybeans, mature seeds, dry |
265 |
1,202 |
0 |
|
Soybean curd (tofu) |
111 |
503 |
0 |
|
Soybean flours: |
|
|
|
|
Full fat |
247 |
1,120 |
0 |
|
High fat |
272 |
1,234 |
0 |
|
Low fat |
289 |
1,311 |
0 |
|
Defatted |
310 |
1,406 |
0 |
|
Spinach: |
|
|
|
|
Raw |
88 |
399 |
0 |
|
Canned |
63 |
286 |
0 |
|
Dehydrated |
954 |
4,327 |
0 |
|
Frozen |
65 |
295 |
0 |
|
Squash, summer, Yellow Crookneck, frozen |
16 |
73 |
0 |
|
Squash, winter: |
|
|
|
|
Raw |
17 |
55 |
29 |
|
Frozen |
17 |
77 |
0 |
|
Strawberries: |
|
|
|
|
Raw |
12 |
52 |
4 |
|
Frozen, sliced, sweetened |
9 |
41 |
0 |
|
Strawberry jam |
5 |
23 |
0 |
|
Sugar, granulated |
Trace |
Trace |
0 |
|
Sunflower seed kernels: |
|
|
|
|
In hull |
38 |
93 |
46 |
|
Hulled |
38 |
172 |
0 |
|
Sweetpotatoes: |
|
|
|
|
Raw |
31 |
114 |
19 |
|
Dehydrated flakes |
100 |
454 |
0 |
|
Tapioca, dry |
3 |
14 |
0 |
|
Tea, instant, dry powder |
395 |
1,792 |
0 |
|
Tomatoes: |
|
|
|
|
Raw |
14 |
64 |
0 |
|
Canned |
12 |
54 |
0 |
|
Dehydrated crystals (1% moisture): |
|
|
|
|
Dry form |
155 |
703 |
0 |
|
Prepared with water (1 lb. yields approx. IVA gal.) |
38 |
---------- |
---------- |
|
Tomato catsup, bottled |
21 |
95 |
0 |
|
Tomato juice, canned or bottled |
10 |
45 |
0 |
|
Tomato puree, canned |
20 |
91 |
0 |
|
Tomato soup, canned, condensed, diluted for serving |
9 |
41 |
0 |
|
Tongue, beef, raw |
16 |
55 |
24 |
|
Turkey, cooked, roasted |
28 |
----------- |
-------------------- |
|
Turnips, raw: |
|
|
|
|
With tops |
20 |
59 |
35 |
|
Without tops |
20 |
78 |
14 |
|
Turnip greens: |
|
|
|
|
Raw |
58 |
221 |
16 |
|
Frozen |
26 |
118 |
0 |
|
Veal, retail cuts: |
|
|
|
|
Composite of cuts from carcass, raw |
15 |
54 |
21 |
|
Cutlet, without bone: |
|
|
|
|
Raw |
16 |
73 |
0 |
|
Cooked, broiled |
18 |
---------- |
---------- |
|
Roast, such as rib: |
|
|
|
|
Raw: |
|
|
|
|
With bone |
15 |
52 |
23 |
|
Without bone |
15 |
68 |
0 |
|
Cooked, roasted |
20 |
---------- |
---------- |
|
Vegetable soup, canned, condensed, diluted for serving |
10 |
45 |
0 |
|
Venison, roasted |
33 |
---------- |
---------- |
|
Vinegar, distilled |
1 |
5 |
0 |
|
Walnuts: |
|
|
|
|
Black: |
|
|
|
|
In shell |
190 |
190 |
78 |
|
Shelled |
190 |
862 |
0 |
|
Persian or English: |
|
|
|
|
In shell |
131 |
267 |
55 |
|
Shelled |
131 |
594 |
0 |
|
Waterchestnut, Chinese (matai, waternut), raw |
12 |
42 |
23 |
|
Watercress, raw |
20 |
83 |
8 |
|
Watermelon, raw |
8 |
17 |
54 |
|
Wheat, whole grain |
160 |
726 |
0 |
|
Wheat flours: |
|
|
|
|
Whole wheat |
113 |
513 |
0 |
|
Patent, all purpose |
25 |
113 |
0 |
|
Wheat bran: |
|
|
|
|
Crude |
490 |
2,223 |
0 |
|
Added sugar and malt extract (breakfast cereal) |
420 |
1,905 |
0 |
|
Wheat germ |
336 |
1,524 |
0 |
|
Wheat products (breakfast cereals) |
|
|
|
|
Wheat and malted barley cereal, toasted, instant cooking: |
|
|
|
|
Dry form |
168 |
762 |
0 |
|
Cooked |
31 |
---------- |
---------- |
|
Wheat, shredded |
133 |
603 |
0 |
|
Whey, dried |
130 |
590 |
0 |
|
Wildrice: |
|
|
|
|
Raw |
129 |
585 |
0 |
|
Parched |
112 |
508 |
0 |
|
Wines: |
|
|
|
|
Apple |
5 |
23 |
0 |
|
Blackberry |
10 |
45 |
0 |
|
Currant |
5 |
23 |
0 |
|
Loganberry |
9 |
41 |
0 |
|
Vermouth |
10 |
45 |
0 |
|
Yeast: |
|
|
|
|
Baker's, compressed |
59 |
268 |
0 |
|
Brewer's, debittered |
231 |
1,048 |
0 |
|
Torula |
165 |
748 |
0 |
This page was first uploaded to The Magnesium Web Site on May 22, 1999
http://www.mgwater.com/