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Usage Note

• Nutrition data are calculated per 100g of food weight.
• 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)
Protein (g)
Fat (g)
Carbohydrate (g)
Lycopene (mcg)
Beta-Sitosterol (mg)
Campesterol (mg)
Stigmasterol (mg)
Phytosterols (mg)

Phytochemicals

Phytochemicals are chemical compounds that occur naturally in plants (phyto means "plant" in Greek) and are responsible for color and organoleptic properties, such as the deep purple of blueberries and smell of garlic. The term is generally used to refer to those chemicals that may have biological significance, for example antioxidants, but are not established as essential nutrients. Scientists estimate that there may be as many as 10,000 different phytochemicals having the potential to affect diseases such as cancer, stroke or metabolic syndrome.

One of the most important groups of phytochemicals are the phytosterols. These are plant based sterols that act as precursors to human sterols. The most commonly occurring phytosterols in the human diet are β-sitosterol, campesterol and stigmasterol , which account for about 65%, 30% and 3% of diet contents, respectively.

Lycopene

Lycopene is a bright red carotene and carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables, such as red carrots, red bell peppers, watermelons, gac, and papayas (but not strawberries or cherries).

Lycopene is not an essential nutrient for humans, but is commonly found in the diet, mainly from dishes prepared from tomatoes. Because preliminary research has shown an inverse correlation between consumption of tomatoes and cancer risk, lycopene has been considered a potential agent for prevention of some types of cancers, particularly prostate cancer.

Phytonutrients

from the New York Times

If we want to get maximum health benefits from fruits and vegetables, we must choose the right varieties. Studies published within the past 15 years show that much of our produce is relatively low in phytonutrients, which are the compounds with the potential to reduce the risk of four of our modern scourges: cancer, cardiovascular disease, diabetes and dementia.

Throughout the ages, our farming ancestors have chosen the least bitter plants to grow in their gardens. It is now known that many of the most beneficial phytonutrients have a bitter, sour or astringent taste. Second, early farmers favored plants that were relatively low in fiber and high in sugar, starch and oil. These energy-dense plants were pleasurable to eat and provided the calories needed to fuel a strenuous lifestyle. The more palatable our fruits and vegetables became, however, the less advantageous they were for our health.

Read more ...

Sample Food Sources of Phytochemicals

Phytochemicals are in mg per 100 grams of food weight.

Beta-Sitosterol

Campesterol

Stigmasterol

Foods Rich in Phytochemicals

621

189

56

Oil, corn, industrial and retail, all purpose salad or cooking

419

233

9

Oil, corn and canola

413

241

3

Oil, canola

235

112

31

Oil, flaxseed, contains added sliced flaxseed

206

98

30

Oil, flaxseed, cold pressed

232

53

22

Seeds, sesame seed kernels, dried (decorticated)

172

62

59

Oil, soybean, salad or cooking

138

50

51

Shortening, vegetable, household, composite

210

10

3

Nuts, pistachio nuts, dry roasted, with salt added

210

10

3

Nuts, pistachio nuts, dry roasted, without salt added

148

51

21

Snacks, corn-based, extruded, chips, plain

198

10

5

Nuts, pistachio nuts, raw

170

21

18

Seeds, sunflower seed butter, without salt

170

21

18

Seeds, sunflower seed butter, with salt added

102

39

39

Salad dressing, mayonnaise, regular

145

10

0

Nuts, macadamia nuts, dry roasted, without salt added

145

10

0

Nuts, macadamia nuts, dry roasted, with salt added

132

20

0

Nuts, pine nuts, dried

95

55

1

Snacks, vegetable chips, made from garden vegetables

90

45

11

Seeds, flaxseed

79

32

34

Salad dressing, ranch dressing, commercial, regular

109

29

7

Spices, poppy seed

132

5

4

Nuts, almonds

131

6

3

Nuts, almond butter, plain, with salt added

131

6

3

Nuts, almond butter, plain, without salt added

85

13

38

Baking chocolate, unsweetened, squares

118

9

3

Nuts, almonds, oil roasted, with salt added

118

9

3

Nuts, almonds, oil roasted, without salt added

119

10

0

Nuts, cashew nuts, oil roasted, without salt added

Beta-Sitosterol

Campesterol

Stigmasterol

Foods Rich in Phytochemicals

86

12

31

Chocolate, dark, 70-85% cacao solids

119

10

0

Nuts, cashew nuts, oil roasted, with salt added

118

4

4

Nuts, almonds, dry roasted, without salt added

117

6

3

Nuts, pecans

118

4

4

Nuts, almonds, dry roasted, with salt added

114

5

1

Nuts, walnuts, black, dried

75

12

29

Chocolate, dark, 60-69% cacao solids

108

8

0

Nuts, macadamia nuts, raw

108

7

1

Nuts, hazelnuts or filberts, blanched

109

4

1

Nuts, almonds, blanched

103

6

1

Nuts, hazelnuts or filberts, dry roasted, without salt added

102

7

1

Nuts, hazelnuts or filberts

96

7

5

Nuts, pecans, oil roasted, with salt added

96

7

5

Nuts, pecans, oil roasted, without salt added

67

11

26

Candies, chocolate, dark

77

15

11

Peanut butter, chunk style, with salt

77

15

11

Peanut butter, chunk style, without salt

66

11

25

Chocolate, dark, 45- 59% cacao solids

61

24

14

Snacks, tortilla chips, plain, white corn

87

5

0

Nuts, walnuts, english

48

19

21

Salad dressing, mayonnaise, light

78

4

2

Nuts, pecans, dry roasted, without salt added

78

4

2

Nuts, pecans, dry roasted, with salt added

76

5

2

Avocados, raw, California

76

5

2

Avocados, raw, all commercial varieties

66

2

6

Nuts, brazilnuts, dried, unblanched

38

20

9

Salad dressing, buttermilk, lite

37

6

16

Candies, milk chocolate

34

13

11

Cookies, chocolate sandwich, with extra creme filling

47

6

4

Lentils, pink, raw

28

12

8

T.G.I. FRIDAY'S, French fries

Beta-Sitosterol

Campesterol

Stigmasterol

Foods Rich in Phytochemicals

27

11

8

DENNY'S, French fries

27

11

7

Restaurant, family style, French fries

27

11

7

APPLEBEE'S, French fries

19

7

5

CRACKER BARREL, steak fries

18

3

1

Beans, fava, in pod, raw

13

3

0

Seeds, pumpkin and squash seed kernels, roasted, with salt added

13

3

0

Seeds, pumpkin and squash seed kernels, roasted, without salt

7

1

3

Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

6

4

0

Snacks, granola bar, QUAKER, DIPPS, all flavors

4

1

2

Stew, pinto bean and hominy, badufsuki (Hopi)

4

1

1

Lemon grass (citronella), raw

4

1

0

Pomegranates, raw

3

2

0

Peppers, serrano, raw

2

0

3

Coriander (cilantro) leaves, raw

2

1

0

Pepper, banana, raw

20

2

Grape leaves, raw

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