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Usage Note

• Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Caloric Density
Protein (g)
Percentage of Calories from Protein (%)
Total Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Glycemic Index

What is the Okinawa Diet?

The Okinawa diet is a weight-loss diet based on the eating habits of the indigenous people of the Ryukyu Islands.
People from the Ryukyu Islands (of which Okinawa is the largest) have a life expectancy among the highest in the world. In addition to their high life expectancy, islanders are noted for their low mortality from cardiovascular disease and certain types of cancers.

Okinawa Diet Principles

The daily Okinawan diet was mainly plant based. This diet would be considered a very-high-carbohydrate diet by modern standards, with carbohydrates, protein, and fat providing 85%, 9% and 6% of total calories respectively.

The principal focus of the diet consists of knowing the food energy density or caloric density of each food item and eat accordingly.

Caloric Density

In the Okinawa Diet, foods are divided into four categories based on caloric density.

• Featherweight foods have caloric density less than or equal to 0.8 which one can eat freely.
• Lightweight foods have caloric density from 0.8 to 1.5 which one can eat in moderation.
• Middleweight foods have caloric density from 1.5 to 3.0 which one should eat only in small portions.
• Heavyweight foods with caloric density from 3 to 9 which one should eat only sparingly.

What to eat in the Okinawa Diet?

You can browse or search for foods and sort them by caloric density. Eat as much as you like, those in the featherweight category. Those in the lightweight category and be eaten a few times a day in average portions. You can eat some of the middleweight foods in small amounts and avoid the heavyweight foods.

Glycemic Index

The glycemic index (GI) concept is not part of the Okinawa Diet.
We include the GI values in this food list for the convenience of visitors who are interested in using GI in conjunction with the Okinawa Diet principles.
For a comprehensive discussion and large glycemic index food list see:
Glycemic Index and Glycemic Load of 3,000+ Common Foods.

Directory of Popular Diets and Companion Food Databases

See our most complete directory of Popular Diets and Companion Food Databases.

Fruits and Juices with Lowest Caloric Density

List of caloric densities (in ascending order) of fresh fruits suitable for Okinawa Diet.

Caloric Density

Fruit and Fruit Juice Name

0.2

Rhubarb

0.3

Rose-apples

0.3

Oheloberries

0.3

Melons, casaba

0.3

Lemons, without peel

0.3

Watermelon

0.3

Limes

0.3

Grapefruit, pink and red, Florida

0.3

Carambola, (starfruit)

0.3

Grapefruit, white, Florida

0.3

Acerola, (West Indian cherry)

0.3

Grapefruit, pink and red and white, all areas

0.3

Strawberries

0.3

Grapefruit, white, all areas

0.3

Pitanga, (surinam-cherry)

0.3

Melons, cantaloupe

0.4

Melons, honeydew

0.4

Grapefruit, pink and red, California and Arizona

0.4

Grapefruit, white, California

0.4

Pummelo

0.4

Peaches

0.4

Grapefruit juice, white

0.4

Grapefruit juice, pink

0.4

Prickly pears

0.4

Grapefruit, pink and red, all areas

0.4

Pears, Asian

0.4

Blackberries

0.4

Papayas

0.4

Tangerine juice

Caloric Density

Fruit and Fruit Juice Name

0.4

Mulberries

0.4

Gooseberries

0.4

Nectarines

0.5

Pineapple, traditional varieties

0.5

Orange juice

0.5

Plums

0.5

Cranberries

0.5

Oranges, Florida

0.5

Oranges, all commercial varieties

0.5

Lemon peel

0.5

Clementines

0.5

Loquats

0.5

Apples, without skin

0.5

Apricots

0.5

Oranges, navels

0.5

Oranges, California, valencias

0.5

Roselle

0.5

Pineapple, all varieties

0.5

Cherries, sour, red

0.5

Passion-fruit juice, purple

0.5

Mammy-apple, (mamey)

0.5

Pineapple, extra sweet variety

0.5

Raspberries

0.5

Apples, with skin

0.5

Tangerines, (mandarin oranges)

0.5

Groundcherries, (cape-gooseberries or poha)

0.5

Apples, without skin, cooked, boiled

0.6

Feijoa

0.6

Currants, red and white

0.6

Apples, without skin, cooked, microwave

0.6

Quinces

Caloric Density

Fruit and Fruit Juice Name

0.6

Apples, golden delicious, with skin

0.6

Pears

0.6

Apples, gala, with skin

0.6

Grapes, muscadine

0.6

Blueberries

0.6

Apples, granny smith, with skin

0.6

Apples, red delicious, with skin

0.6

Mangos

0.6

Passion-fruit juice, yellow

0.6

Kiwifruit, gold

0.6

Java-plum, (jambolan)

0.6

Longans

0.6

Kiwifruit, green

0.6

Carissa, (natal-plum)

0.6

Pears, red Anjou

0.6

Currants, European black

0.6

Oranges, with peel

0.6

Pears, Bartlett

0.6

Cherries, sweet

0.6

Apples, Fuji, with skin

0.7

Soursop

0.7

Pears, green Anjou

0.7

Litchis

0.7

Grapes, American type

0.7

Pears, bosc

0.7

Guavas, common

0.7

Abiyuch

0.7

Grapes, red or green (European type, such as Thompson seedless)

0.7

Guavas, strawberry

0.7

Persimmons, Japanese

0.7

Kumquats

Caloric Density

Fruit and Fruit Juice Name

0.7

Elderberries

0.7

Figs

0.8

Cherimoya

0.8

Crabapples

0.8

Jujube

0.8

Pomegranates

0.8

Sapodilla

0.9

Bananas

0.9

Sugar-apples, (sweetsop)

1.0

Jackfruit

1.0

Orange peel

1.0

Passion-fruit, (granadilla), purple

1.0

Custard-apple, (bullock's-heart)

1.0

Breadfruit

1.1

Rowal

1.2

Avocados, Florida

1.2

Plantains

1.2

Sapote, mamey

1.3

Persimmons, native

1.5

Durian or frozen

1.6

Avocados, all commercial varieties

1.7

Avocados, California

2.4

Tamarinds

Vegetables with Lowest Caloric Density

List of caloric densities (in ascending order) of raw vegetables suitable for Okinawa Diet.

Caloric Density

Vegetable Name

0.1

Watercress

0.1

Taro shoots

0.1

Cucumber, peeled

0.1

Waxgourd, (Chinese preserving melon)

0.1

Cabbage, Chinese (pak-choi)

0.1

Lettuce, butterhead (includes Boston and bibb types)

0.1

Lettuce, iceberg (includes crisphead types)

0.1

New Zealand spinach

0.1

Radishes, white icicle

0.1

Gourd, white-flowered (calabash)

0.1

Butterbur, (fuki)

0.2

Pumpkin flowers

0.2

Lettuce, green leaf

0.2

Cucumber, with peel

0.2

Tomatoes, yellow

0.2

Radishes

0.2

Squash, summer, all varieties

0.2

Tomatoes, orange

0.2

Cabbage, Chinese (pe-tsai)

0.2

Nopales

0.2

Lettuce, red leaf

0.2

Celery

0.2

Balsam-pear (bitter gourd), pods

0.2

Endive

0.2

Chicory, witloof

0.2

Cardoon

0.2

Lettuce, cos or romaine

0.2

Squash, summer, zucchini, includes skin

0.2

Squash, summer, scallop

Caloric Density

Vegetable Name

0.2

Tomatoes, red, ripe, year round average

0.2

Celtuce

0.2

Radishes, oriental

0.2

Squash, summer, crookneck and straightneck

0.2

Vinespinach, (basella)

0.2

Chard, Swiss

0.2

Chayote, fruit

0.2

Pumpkin leaves

0.2

Swamp cabbage, (skunk cabbage)

0.2

Peppers, sweet, green

0.2

Purslane

0.2

Asparagus

0.2

Gourd, dishcloth (towelgourd)

0.2

Cornsalad

0.2

Squash, zucchini, baby

0.2

Borage

0.2

Broccoli raab

0.2

Beet greens

0.2

Mustard spinach, (tendergreen)

0.2

Mushrooms, portabella, exposed to ultraviolet light

0.2

Mushrooms, brown, Italian, or crimini

0.2

Mushrooms, portabella

0.2

Mushrooms, white

0.2

Dock

0.2

Tomatoes, green

0.2

Pokeberry shoots, (poke)

0.2

Spinach

0.2

Alfalfa seeds, sprouted

0.2

Amaranth leaves

0.2

Radicchio

0.2

Chicory greens

Caloric Density

Vegetable Name

0.2

Coriander (cilantro) leaves

0.2

Cabbage, common (Danish, domestic, and pointed types), stored

0.2

Chrysanthemum leaves

0.2

Cabbage, common (Danish, domestic, and pointed types), freshly harvest

0.2

Chrysanthemum, garland

0.3

Cauliflower

0.3

Cabbage

0.3

Arugula

0.3

Jew's ear, (pepeao)

0.3

Eggplant

0.3

Pumpkin

0.3

Seaweed, agar

0.3

Seaweed, spirulina

0.3

Kohlrabi

0.3

Cabbage, savoy

0.3

Peppers, sweet, yellow

0.3

Sesbania flower

0.3

Bamboo shoots

0.3

Mustard greens

0.3

Pepper, banana

0.3

Turnips

0.3

Broccoli, stalks

0.3

Broccoli, flower clusters

0.3

Broccoli, leaves

0.3

Cowpeas, leafy tips

0.3

Peppers, jalapeno

0.3

Peppers, Hungarian

0.3

Beans, kidney, mature seeds, sprouted

0.3

Mung beans, mature seeds, sprouted

0.3

Chives

0.3

Balsam-pear (bitter gourd), leafy tips

Caloric Density

Vegetable Name

0.3

Cauliflower, green

0.3

Mushrooms, morel

0.3

Cabbage, red

0.3

Beans, snap, yellow

0.3

Beans, snap, green

0.3

Peppers, sweet, red

0.3

Squash, winter, spaghetti

0.3

Mushrooms, maitake

0.3

Fennel, bulb

0.3

Turnip greens

0.3

Cress, garden

0.3

Epazote

0.3

Collards

0.3

Onions, sweet

0.3

Peppers, Serrano

0.3

Tomatillos

0.3

Onions, spring or scallions (includes tops and bulb)

0.3

Mushrooms, oyster

0.3

Okra

0.3

Mushrooms, shiitake

0.3

Broccoli

0.3

Fiddlehead ferns

0.3

Squash, winter, all varieties

0.3

Onions, welsh

0.3

Jute, potherb

0.4

Seaweed, laver

0.4

Carrots, baby

0.4

Drumstick pods

0.4

Rutabagas

0.4

Mushrooms, enoki

0.4

Mushrooms, Chanterelle

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