Food Description Energy(kcal) Proteins(g) Fats(g)

Almonds 640 18.5 54

Apple juice 45 0.4 0.4
Apples raw 57 0.6 0.7
Apples dried 332 1.5 1.1
Apricots raw 52 0.7 0.2
Apricots dried 308 4.5 0
Artichokes raw 57 3.3 0.2
Artichokes Jerusalem raw 76 1 0
Asparagus raw 24 1.9 0.2
Aubergines raw 15 0.7 0
Avocados raw 160 2 15
Baked beans - Heinz 74 5 0.3
Baked beans - Weight Watchers 53 4.8 0.3
Bamboo shoots canned drained 8 1.5 0.2
Bananas raw  74 0.9 0.3
Barcelona nuts 640 11 64
Bean sprouts canned drained 15 1.4 0.1
Beetroots raw 46 1.8 0.1
Bilberries raw 61 1.1 0.9
Black current juice 45 0.3 0.3
Black currents raw 84 1.5 0.9
Black pudding 274 9 19.5
Blackberries raw 71 1.2 0.4
Blueberries raw 61 1.1 0.9
Boletus - forest mushroom 36 5.4 0.4
Brans wheat 183 16 4.6
Brazil nuts 600 12 60
Broccoli raw 37 3.3 0.2
Brussels sprouts 58 4.7 0.5
Buns current 300 7 8
Buckwheat groats 359 12 3
Butter 748 0.7 82.5
Buttermilk 0.5% fat 34 3.3 0.5
Cabbage red raw 45 1.9 0.2
Cabbage savoy raw 25 3 0
Cabbage white raw 38 1.7 0.2
Carp raw 122 17.8 5.6
Carrot juice 48 0.4 0.1
Carrots raw 41 1 0.2
Cauliflower raw 31 2.4 0.2
Cauliflower cheese 116 6 8
Caviar 250 24 18
Celery raw 61 1.3 0.2
Cherries raw 67 1.2 0.4
Cherries glace 224 0 0
Cherry Brandy 265 0 0
Chestnuts 170 2 2.7
Cockles boiled 50 11 0.3
Coconut 350 3 36
Coconut desiccated 606 5.6 62
Corn 124 4.1 2.3
Cornflakes 350 8 0.5
Courgettes raw 18 1 0.2
Couscous groats 358 13 2
Cranberry sauce canned sweetened 151 0.2 0.2
Cranberries raw 51 0.4 0.1
Cucumber raw 15 0.7 0.1
Cucumber pickled 12 0.7 0.2
Curacao - liqueur 319 0 0
Currents dried 240 2 0
Damsons 35 0.4 0
Dates dried 316 2.2 0.6
Desiccated coconut 606 5.6 62
Figs dried 300 4 1.2
Fruit juice sweetened 40 0 0
Fruit juice unsweetened 30 0 0
Fruit pie 370 4 16
Fruit salad canned 101 0.3 0
Garlic raw 144 6.2 0.5
Germs wheat 377 27.5 9.4
Gooseberries raw 60 1.2 0.9
Grape nuts cereal 360 11 3
Grapefruit raw 43 0.6 0.2
Grapefruit canned 60 0.6 0.1
Grapefruit juice 35 0.6 0.2
Grapes black raw 50 0.5 0
Grapes white raw 60 0.6 0
Green peas raw 98 6.7 0.4
Green peas canned 83 4.5 0.2
Greengages 50 1 0
Hazelnuts 695 14.4 65.9
Honey 319 0.3 0
Kiwi fruit raw 64 0.9 0.5
Lemons raw 46 0.8 0.5
Lentils seeds 347 25 1
Lentils boiled 100 8 0.5
Lettuce raw 20 1.4 0.3
Maize 124 4.1 2.3
Mango Chutney 230 0.5 0.4
Mangoes raw 73 0.5 0.3
Maple syrup 262 0 0.2
Melon raw 16 0.4 0.1
Milk 0% fat 33 3.4 0
Milk 0.5% fat 36 3.2 0.5
Milk 2% fat 47 3 2
Milk 3.2% fat 58 3 3.2
Milk condensed unsweetened 132 6.6 7.5
Milk condensed whole sweetened 323 7.5 8
Milk goat 72 3.3 4.5
Milk sheep 107 6.1 6.9
Milk soy 33 2.7 1.9
Millet groats 355 10.5 2.9
Mullberries raw 48 1.4 0.4
Muesli 370 9.1 6.8
Mustard 168 5.7 6.4
Nectarines raw 53 0.9 0.2
Nestle Lion bar 491 7.4 22.7
Oatmeals 390 11.9 7.2
Oil vegetable 900 0 100
Olive oil 897 0 99.6
Olives 147 1.4 13.9
Onions raw 37 1.4 0.4
Orange juice 45 0.5 0.1
Oranges raw 51 0.9 0.2
Papayas raw 43 0.6 0.1
Parsley raw 83 2.6 0.5
Parsnips raw 80 1.2 0.3
Peaches raw 34 0.5 0
Peanuts roasted and salted 634 26 53
Pearl barley groats 358 8 2
Pears dried 329 0.7 0.5
Pears raw 62 0.6 0.2
Peppers green raw 27 0.9 0.2
Peppers red raw 27 0.9 0.2
Pineapple juice 48 0.3 0.1
Pineapples raw 49 0.4 0.4
Pistachio nuts 618 20.8 51.6
Plums raw 70 1 0.3
Pollock raw 72 16.6 0.6
Pomergranates raw 65 2.4 0.4
Poppy 542 19.5 40.8
Porridge oats with bran 332 10.6 6.7
Potatoes raw 87 1.7 0.1
Potatoes baked with skin 85 2 0
Potatoes boiled 82 1.4 0.1
Puffed wheat cereal 325 14 1.3
Pumpkin raw 39 1.3 0.3
Quiche Lorraine 400 15 28
Radish raw 21 0.8 0.4
Raisins 298 2.3 0.5
Raspberries raw 63 1.7 0.9
Red Bull 45 0 0
Red currents raw 64 1.3 0.4
Rhubarb raw 18 0.5 0.1
Rhubarb stewed with sugar 45 0.5 0
Rice brown (natural) raw 353 7.1 1.9
Rice white boiled 119 2.6 0.1
Rice white raw 360 6.5 1
Rice wild raw 351 13.8 0.4
Sesame seed snaps 511 13.4 25.8
Sorrel raw 39 1.1 0.8
Sour cherries raw 67 1.2 0.4
Soy flour defatted 329 47 1.2
Soy flour full-fat 436 34.6 20.6
Soy flour low-fat 372 46.5 6.7
Soy milk 33 2.7 1.9
Soybeans green raw 147 12.9 6.8
Soybeans seeds raw 410 36 20.1
Spinach raw 26 2.6 0.4
Spring greens boiled 10 1.7 0
Squashes raw 31 1 0.1
Steak stewed canned 180 15 13
Strawberries fresh 36 0.7 0.5
String beans raw 42 2.4 0.2
Sultanas 250 2 0
Swede boiled 20 1 0
Sweetcorn 124 4.1 2.3
Sweet cherries raw 55 1 0.5
Sweets boiled 330 0 0
Tangerines raw 34 0.5 0.2
Tea unsweetened 0 0.1 0
Tomato juice 19 0.8 0.6
Tomatoes raw 29 0.9 0.5
Turnips raw 26 1.1 0.3
Walnuts 679 16 60.3
Watercress raw 15 2.3 0.1
Watermelon raw 15 0.3 0.1
Wheat brans 183 16 4.6
Wheat germs 377 27.5 9.4
Whey 25 0.8 0.1
White currants raw 63 0.4 0.4
Wild strawberries raw 41 0.8 0.5
Wine red dry 75 0 0
Yeast - bakery 132 11.3 2
Zucchini  18 1 0.2
Carbohydrates(g)
19.5
10
12.1
78.9
11.9
72
10.5
17.4
3.7
3
7
12.7
8.8
1.8
17
5
2.1
9.8
12.2
10.2
17.4
14.5
15.7
12.2
2.7
61.9
4
5.5
8.7
55
70
0.7
4
9
3
7.4
0
11.3
8.7
5
5
4
13.6
14.6
56
32.4
37
0
4
6.4
22.8
82
3
72
37.9
12.2
2.9
1.9
27.6
63
9
75.4
6.4
68.4
10
8
56
25
28.8
45.5
11.8
76
9.8
15.4
7.8
13
15
17
15.8
11
11
79.5
13.9
9.5
59.5
 17
2.9
22.8
59.8
17
65
3.4
4.8
4.7
4.3
4.3
9.4
55.3
4.6
5.1
1.8
71.6
9.8
68.1
22
11.8
64.1
69.3
0
0.2
4.1
6.9
10.5
11.3
9.8
17.1
18
8
13.3
74
80.4
14.4
6.4
6.4
11.4
12.4
17.5
15.9
 0
13.2
24.3
60
19.9
20
19.7
68.5
7.7
20
3.6
71.2
12
11.3
13.8
3.8
10
76.8
28
87
73
56.2
3.9
14.6
38.4
35.2
38
1.8
6.8
20.6
3
1
6.5
1
7.2
7.6
65
4
22.8
11.6
87
7.5
0
2.6
5.2
8.2
18
1.3
3.2
61.9
45.5
5.1
14.5
8.3
3
14.5
3
Vegetables(per 100 gms) Calories Fruits (per 100 gms) Calories Cereals (per 100 gm
Cabbage 45 Apple 56  Bajra
Carrot 48 Banana 153  Maize flour
Cauliflower 30 Black Grapes 45  Rice
Corn (baked) 84 Chickoo 94  Wheat flour
Cucumber 12 Cherries 70      
Eggplant (Fresh) 24 Dates 281 
Eggplant (Cooked) 69 Guava 66 
Fenugreek (methi) 49 Litchies 61 
French Beans 26 Mango 70 
Lettuce 21 Melon 74
Onion 50 Orange 53 
Peas 93 Papaya 32 
Potato 97 Peach 50
Spinach 26 Pears 51
Tomato (fresh) 21 Pineapple 46
Tomato (stuffed and baked) 58 Plums 56
Tomato (baked) 39 Pomegranate 77
Pumpkin (cooked) 33 Watermelon 16
Calories
360 
355 
325 
341 
    In (%)
Mineral Calciu
Item Name Water Content Protein Fat Carbo-hydrate s m
Apple 85.9 0.3 0.1 9.5 0.4 0.01
Beet 83.8 1.7 0.1 13.6 - 0.2
Bael 84 0.7 0.7 16.2 - -
Bitter gourd 92.4 11.6 0.2 4.2 0.8 0.02
Cabbage 90.2 1.8 0.1 6.3 0.6 0.03
Carrot 86 0.9 0.2 10.7 - 0.08
Coconut 95.5 - - - - -
Cucumber 96.4 0.4 0.1 2.8 0.3 0.01
Awla 81.2 0.5 0.1 14.1 - 0.05
Fig 80.8 3.5 0.2 18.7 0.7 0.06
French beans 82 1.7 0.1 4.5 - 0.05
Garlic 62.8 6.3 0.1 29 - 0.03
Ginger 80.9 2.3 0.9 12.3 - -
Grapes 85.5 0.8 7.1 10.2 - 0.03
Guava 76.1 1.5 0.2 14.5 - 0.01
Black berry 78.2 0.7 0.1 19.7 - 0.02
Lemon 85 1 0.9 11.1 - 0.07
Melon 95.9 0.1 0.1 3.9 - 0.11
Onion 86.8 1.2 0.1 11.6 - 0.18
Orange 87.8 0.9 0.3 10.6 - 0.05
Papaya 89.6 0.5 0.1 9.5 0.4 0.01
Pineapple 86.5 0.6 0.1 - - 0.12
Pomegranate 78 1.7 0.1 14.5 - 0.01
Potatoes 74.7 1.6 - 22.9 - 0.01
Pumpkin 92.6 1.4 0.1 5.3 0.6 0.01
Sweet lime 84.6 1.5 1 10.9 - 0.09
Tomatoes 94.3 0.9 0.4 3.9 0.9 -
Turmeric 13.1 6.3 5.1 69.4 3.5 0.15
Watermelon 95.7 0.1 0.2 3.8 - 0.1
White gourd 96.3 0.2 0.1 2.9 - 0.02
Coriander leaves 87.9 3.3 0.6 6.5 - 0.14
Amaranah 85 3 0.3 8.1 3.6 0.8
Spinach 91.7 1.9 0.9 4 1.5 0.06
Mint 83 4.8 0.6 8 1.6 0.2
Fenugreek 81.8 4.9 0.9 9.8 1.6 0.47
Radish 94.4 0.7 0.1 4.2 0.4 0.05
Drumstick 75 6.7 1.7 13.4 2.3 0.44
Milk 87.2 3.4 3.9 - 0.75 -
Butter milk - 3.3 - - - 0.13
 Vitamin ( Per 100 g.m of food item)
Iron B'1 B'2 C
Phosphorus (M.G) A (I.U.) (Mr.G) (Mr.G) (M.G)
0.02 1.7 - - - -
0.06 - - 210 90 8.8
- - - - - 7.6
0.07 2.2 210 - - 88
0.05 0.8 2000 60 30 124
0.53 1.5 3000 - - -
- 0.1 - - - -
0.03 1.5 - - - -
0.02 1.02 - - - 600
0.03 1.2 270 - - -
0.03 1.7 221 78m.g 59m.g 14
0.31 1.3 - - - 13
- 2.6 - - - -
0.02 0.04 15 - 10m.g 10
- 1 - - - -
0.01 1 - - - -
0.03 2.3 - - - 39
0.01 0.2 - - - -
0.05 0.7 - 120 10 11
0.02 0.1 350 120(I.U) - 68(I.U)
0.01 0.4 2020 - - 46-136
0.01 0.9 60 - 120 63
0.07 0.03 - - 10 16
0.03 0.7 40 - - -
0.3 0.7 84 - - -
0.02 0.3 26 - - 63
- - 100 - - 39
0.28 18.6 50 - - -
0.01 0.2 - - 2 -
0.01 0.7 - - - -
0.06 10 11500 - - 135
0.05 22.9 10000 - - 173
0.01 5 3000 - - 48
0.08 15.6 2700 - - -
0.05 16.9 3900 - - -
0.03 0.04 - - - -
0.07 7 11300 - - 220
- - - - - -
0.1 0.3 - - - -
Type of Fruit Amount Calories Kilojoules
Apples (all varieties) 1 medium 65 270
Apricots 1 large 20 85
Avocado 1 medium 255 1065
Banana 1 large 100 420
Blueberries 1 cup 50 210
Blackberries 1 cup 50 210
Breadfruit 100 grams 100 420
Cantaloupe (rockmelon) 1 cup cubed 40 165
Carambola Star Fruit 1 medium 55 230
Cherries 1 medium 5 20
Coconut 100 grams 270 1130
Coconut Water 250 mls 50 210
Crabapples 1 cup sliced 90 380
Cranberries 1/2 cup 20 85
Cumquats 6 large 50 210
Currants 1/2 cup 35 140
Custard Apple 1 medium 200 840
Dates 3 only 160 670
Figs 1 medium 50 210
Fruit Salad (fresh average) 1 cup 120 500
Grapefruit 1 medium 20 85
Grapes 1 large bunch 310 1300
Jackfruit 1 medium 320 1345
Kiwifruit 1 medium 40 165
Lemon 1 medium 25 105
Lime 1 small 10 40
Lychees 1 medium 10 40
Mandarin 1 medium 35 145
Mango 1 medium 100 420
Mulberries 1 cup 60 250
Nectarine 1 medium 30 135
Olives (all types) 1 medium 10 42
Oranges (all varieties) 1 medium 80 335
Pawpaw (Papaya) 1 small 80 335
Passionfruit 1 medium 15 65
Peaches 1 medium 40 165
Pears 1 medium 75 315
Pineapple 1 cup cubes 55 230
Plums 1 medium 35 150
Pomegranate 1/2 medium 75 315
Quince 100 grams 50 210
Raspberries 100 grams 25 105
Rhubarb 1 cup cubes 25 105
Rockmelon (Cantaloupe) 1 cup cubes 40 165
Sapotes 1 medium 140 590
Strawberries 1 large 10 42
Tangerine 1 small 35 150
Tomato 1 medium 20 85
Watermelon / Rockmelon 1 thick slice 70 300
Food energy water fiber fat protein sugar Vit.A Vit.C

 substance = 100 g. kJ/Kcal  % g g g g ug mg

Apple 207/49  84 2.3 0 0.4 11.8 2 15
Apricot 153/36  87 2.1 0 1 8 420 5
Avocado 523/126  81 0.2 10 2 7 20 17
Blueberry 204/48  80 8.4 0 1 11 0 10
Blackberry 170/40  85 8.7 0 2 8 30 150
Banana 375/88  76 2.7 0 1.2 20.4 3 10
Carrots 48 /11  92 3.3 0 0.6 2.2 312 2
Cranberry 68 /16  89 4.2 0 0 4 0 15
Cherry 221/52  86 1.2 0 0 13 40 10
Date 1275/300 20 7.5 0 2 73 0 0
Fig 340/80  80 2 0 1 19 10 3
Grapefruit, Red 128/30  90 1.4 0 0.9 6.6 0 40
Grapes 274/64  83 2.2 0 0.6 15.5 0 3
Guava  306/72  81 5.3  0 1.0  17.0  30 218 
Gooseberry 170/40  88 3.2 0 1 9 0 30
Food energy water fiber fat protein sugar vit.A vit.C

 substance = 100 g. kJ/Kcal  % g g g g ug mg

Kiwi Fruit 168/40  84 2.1 0 1.1 8.8 5 70
Kumquat 289/68  82 1.5 0 1 16 160 55
Lemon 51/12  96 1.8 0 0 3 0 40
Lime  156/37  91  0.3 0  0 7 0 40
Lychee 323/76  82 1.5 0 1 18 0 39

Mandarin / Tangerine 177/42  88 1.9 0 0.9 9.5 12 30

Mango 255/60  84 1 0 0 15 210 53
Melon, Red Water 153/36  93 0.6 0 1 8 30 6
Melon, cantaloupe 122/29  89 0.6 0 0.9 6.3 7 32
Olive 586/142 75 4.4 14 1 3 50 0
Orange 198/47  87 1.8 0 1 10.6 2 49
Papaya 136/32  91 0.6 0 0 8 40 46
Passion Fruit 158/37  88 3.3 0.4 2.6 5.8 125 23
Peach 151/36  89 1.4 0 1 7.9 15 7
Pear 201/47  86 2.1 0 0.3 11.5 0 4
Red Bell Pepper 119/28  91 2.2 0 1 6 172 80
Persimmon 325/76 81 0.5 0 0.5 18.6 260 16
Pineapple 211/50  84 1.2 0 0.4 12 20 25
Pomegranate 343/81  82 3.4 0 1 17 10 7
Plum 177/42  84 2.2 0 0.8 9.6 18 5
Strawberry 99/23 91 2.2 0 0.7 5.1 10 60
Tomato 48/11  97 1.4 0 0.9 1.9 140 15
Food enrgy water fiber fat protein sugar vit.A vit.C
 substance = 100 g. kJ/Kcal  % g g g g ug mg
vit.B1 vit.B2 vit.B6 Vit.E

mg mg mg mg
0.02 0.01 0.05 0.5
0.06 0.05 0.06 0.5
0.06 0.12 0.36 3.2
0.02 0.03 0.05 1.9
0.08 0.04 0.07 1
0.04 0.03 0.36 0.3
0.03 0.04 0.08 0.2
0 0.01 0.07 0
0.02 0.02 0.04 0.1
0.05 0.1 0.1 0.7
0.06 0.05 0.11 -
0.07 0.02 0.03 0.5
0.03 0.01 0.08 0.6
0.04  0.04  0.14  - 
0.02 0.01 0.08 0.4
vit.B1 vit.B2 vit.B6 vit.E

mg mg mg mg
0.01 0.02 0.12 1.9
0.14 0.06 - -
0.06 0.02 0.04 0.8
0.03 0.02 0.08 -
0.05 0.05 - -

0.08 0.03 0.084 0.4

0.05 0.06 0.13 1
0.04 0.05 0.07 -
0.05 0.02 0.1 0.2
0.03 0.08 0 2
0.07 0.03 0.06 0.1
0.03 0.04 0.04 -
0.03 0.12 - 0.5
0.01 0.02 0.02 0
0.01 0.01 0.02 0.1
0.04 0.14 0.43 6.4
0.02 0.03 - -
0.07 0.02 0.09 0.1
0.05 0.02 0.31 -
0.02 0.03 0.1 0.7
0.02 0.03 0.06 0.4
0.05 0.02 0.08 0.7
vit.B1 vit.B2 vit.B6 vit.E
mg mg mg mg
Benifts of fruits

Apples

Bananas

Blueberries

Apricots
Blackberries

Cherries

Pomegranates

Oranges

Purple Grapes

Mangoes

Fig

Broccoli
Carrots

Chili Peppers

Spinach

Mushrooms
Tomatoes
Strawberries
Papaya, Pineapple & Kiwi
Citrus Fruits

Garlic
Green Tea

Beans

Soybeans & Tofu

Oats
Pineapple
Asparagus
Garlic & Onion
Grains

Flax

Kale

Licorice

Nuts

Raspberries

Red wine

Rosemary

Seaweed
Sweet potatoes

Teas

Tapioca

Tumeric
Turnips

Bulb Vegetables

Fruit Vegetables

Flowering or Inflorescent Vegetables

Greens
Legumes

Root and Tuberous Vegetables

Sea Vegetables

Stalk or Stem Vegetables

Descriptions

With only 80 calories and 0 grams of fat, it's tough to beat the all-around health boost an apple provides. The primary health be
grams you are supposed to get each day. Also rich in Boron, mineral linked to the prevention of osteoporosis.

The banana offers two primary health benefits: fiber (2 grams per banana) and the all-important nutrient of potassium. The easi

Besides tasting great as a topping or by themselves, blueberries offer the inestimable benefit of discouraging bladder infections

At a mere 51 calories per three servings, apricots offer a potent infusion of beta-carotene, which your body happily converts to
percent of the recommended daily allowance (RDA) of Vitamin A. You can also count on apricots for 2 percent of your RDA o
A cup of blackberries delivers an instant 10-gram jolt of fiber, good for half your RDA.

cherries are one of the most heart-healthy fruits you can eat. Their red color is a direct byproduct of the heart-protecting anthoc
Pomegranates are somewhat less common than the fruits mentioned above, but the health benefits to be gained from them are e
increase blood flow from the heart by up to 30 percent.

Oranges pack a dual punch of citrus and anti-oxidants that every healthy person needs for optimal functioning. With 70 milligr
which is why so many doctors advise drinking orange juice when you’re trying to beat a cold.

Both green and purple grapes are tasty, but only the purple ones offer the vital nutrients your heart is crying out for. Just a smal
of which aid the heart in the task of pumping blood to your brain and other organs.
If you don't want to mix and match a half dozen fruits to get your RDA of Vitamin A, just eat a single mango. You'll also get 5
the immune system.

It is used in treatment of hemorrhoids and some cancer types like skin cancer. It is suggested for asthma and diabetes patients. F
benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldeh
Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail app
Contains vitamins C, A, Beta Carotene and Fiber. It's a negative calorie foods and aids fat burning. Dithiolthiones, which may s
breast cancer.
2 carrots every other day provide enough beta carotene to reduce stroke risk by half for men who already have symptoms of he

The heat source in chilis, capsaicin, is an antioxidant. Contains blood thinning properties to prevent strokes, lowers cholesterol,
in general are high in Phytochemicals, which may prevent carcinogens from activity.

Contains vitamins A and C, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks f

Contain beta-glucan, which stimulates immune system. Shitake, enoki, zhuling and reishi all have anti-cancer and antiviral effe
There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, r
Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein cal
These mushrooms can stimulate the production of interferon in the body.
Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseas
Contains ellagic acid, which contains anti-cancer properties.
High amounts of enzymes that help combat everything from autoimmune diseases, allergies, and cancer to AIDS.
Contains vitamin C which helps your body fight cancers (lung, cervical, esophagus & stomach). Rich in bioflavonoids.

May lower cholesterol and blood pressure. May contain chemicals capable of destroying cancer cells. Garlic has immune-enhan
and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells an
carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach
North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported
report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of
effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobac
Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk

High in protein and complex carbohydrates. Contains both soluble and insoluble fiber. Contains phytochemicals and protease in

Lowers "bad" LDL cholesterol levels in bloodstream which reduces heart disease risk. Studies have shown that people who reg
Oat bran lowers cholesterol and blood pressure. May reduce risk of colon cancer. Oatmeal contains both soluble and insoluble
Bromelain, an enzyme that may relieve symptoms of heart disease and asthma. Manganese; which helps build bones.
Fiber, vitamin C, and calcium; and a phytochemical that may prevent cervical cancer.
Allyl sulfides, which have antibiotic properties and may help an enzyme that removes carcinogens in the body.
Phytic acid, which may neutralize some cancer-causing free radicals.
Contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3
specialized diet using flax seed oil and cottage cheese.
Has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive
and block cancer-causing substances from reaching their targets.

Licorice root has a chemical, glycyrrhizin, that blocks a component of testosterone and therefore may help prevent the growth o

Nuts contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 microgra

Raspberries contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect again
black raspberries saw the number of esophageal tumors decrease by 43% to 62%. A diet containing 5% black raspberries was m
Cancer in May 2002 shows black raspberries may also thwart colon cancer. Black raspberries are rich in antioxidants, thought t

Red wine, even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antio
North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that r
imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many
considered a class "A" carcinogen which can actually cause cancer - see http://www.jrussellshealth.com/alccanc.html. You sho

Rosemary may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the
Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 1

Seaweed and other sea vegetables contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylone
concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.
Sweet potatoes contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from c

Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells fr
According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in gre
about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, s

Tapioca is derived from the cassava plant. It is one of the many plants that manufactures cyanide by producing a chemical calle
researches have been studying the cassava and attempting to clone the genes from the plant which are responsible for producing

Tumeric (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits productio
certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm
the potency of the turmeric spice.
Turnips are said to contain glucose molaes which is a cancer fighting compound.

Bulb vegetables are those variety of vegetables that are not eaten directly, rather, they are used in food dishes to enhance the fla
stored. The nutrients provided by these vegetables are immense as they are believed to be essential to gain healthy skin and eye
onion, chive, spring onion and garlic. These bulb vegetables are said to be medicinal, especially onion and garlic. While onion
are used as medicines because of their quality of curing diseases like high blood pressure and even prevention of cancer.
Chives, Elephant Garlic, Florence Fennel, Garlic, Kurrat, Leek, Onion, Shallots and Welsh Onion or Scallions (spring onion) a

Fruit vegetables are so called because botanically they fulfill the definition of fruits, but are used as vegetables by human being
seeds of the plant. So, tomatoes, cucumber, etc., which are consumed as vegetables are actually fruits because they have seeds
the United States Supreme Court in the year 1883 where tomato was declared as a vegetable. From then, these fruits were calle
different countries. For instance, avocado, actually a fruit is a popular vegetable in America and Mexico, but is consumed as a f
Pepper, Cucumber, Eggplant (Aubergine), Luffa, Malabar Gourd, Okra, Olives, Pointed Gourd, Pumpkin, Snake Gourd, Sweet
Zucchini fall under this category.

Flowering vegetables are so called because they have the shape of flowers. They are usually small in size and appear like many
phytochemicals called as isothiocyanates which help in preventing the production of cancerous cells. For this reason, these veg
Blossoms and Green Leafy Vegetables fall under this category.

Nutritionists have declared that it is extremely important to make green leafy vegetables a part of one's daily diet. But there are
leafy vegetables. These vegetables include a whole lot of vitamins that are required to remain fit and also to prevent some disea
only vitamins D, A, E and K, but are also rich in fiber which aids in cleansing the digestive tract. They also contain potassium,
of the body. Consuming green leafy vegetables everyday decreases the risk of diseases like high blood pressure, diabetes, cance
also to control weight gain. Knowing the benefits of green leafy vegetables, it is very crucial to inculcate them into one's daily
Chard (spinach beet), Chinese Cabbage, Collard Greens, Corn Salad, Dandelion Nettles, Endive, Fiddlehead Fern, Fluted Pump
Cress, Lettuce, Mizuna Greens (Japanese mustard), Nasturtium, Paracress, Purslane, Radicchio, Samphire, Savoy, Sea Beat, Se
group.
Podded vegetables, popularly known as legumes, are seeds that are found inside two-side pods. In the olden days, legumes wer
most people. Podded vegetables are a great source of proteins which help in providing the energy and strength required to carry
and zinc. A variety of dishes can be made with legumes which are healthy as well as delicious. Azuki Bean, Black-eyed Pea, C
Gram, Hyacinth bean, Indian Pea, Lentil, Lima Bean, Moth Bean, Mung Bean, Pea, Peanut, Pigeon Pea, Ricebean, Runner Bea

Root vegetables are those that are grown under the soil and possess nutrients that they gain from the soil. This can be a slightly
considered to be root vegetables simply because they possess the characteristics of root vegetables. Besides these, another categ
potatoes, yams, etc. Earlier, root vegetables were considered to be the food of the poor because they were not very expensive an
they started inculcating them in their diet too. Along with vitamins and complex carbohydrates, the most special nutrient that is
and the darker the color of the vegetable, more are the health benefits.

Root vegetables are a great source of proteins, carbohydrates, and are very less in fats. The calorie content in root vegetables ar
the nutritional benefits, another advantage of root vegetables is that they have medicinal properties too. Consumption of root ve
cholesterol, etc. They also essential for healthy eyes and good looking skin. Aphia, Arracacha, Arrowhead, Arrowroot, Beetroo
Gobo, Horseradish, Jerusalem Artichoke, Jicama (Mexican Turnip), Lotus Roots, Parsley, Parsnip, Pignut, Potato, Prairie Turn
Plant (good luck plant), Turnip, Ulluco, Wasabi (Japanese horseradish)Water Chestnut, Yacon and Yam are all this category.

Sea vegetables, popularly known as seaweeds, are those vegetables that are found under the sea. These vegetables which are fo
the different types of vegetables. Sea vegetables are very low in calories and the rich mineral content found in them are taken fr
essential fatty acids.

Though sea vegetables have been introduced in the western world just recently, they have been part of the Japanese and Chines
healthy, but are also beneficial in preventing and curing certain ailments. A person who consumes these vegetables is at a very
health of women who are undergoing menopause. Due to the presence of folic acid and magnesium in vegetables found in the s
experience frequent migraine attacks are believed to find relief by including sea vegetables in their daily diet. Though not all se
vegetables have Japanese names and are commonly used as seasonings in soups and salads. Agar, Aonori, Arame, Carola, Dabb
Sea Grape, Seakale, Sea Lettuce, Sloke and Wakame are sea vegetables.

Stalk vegetables are those that have stems which can be consumed. Some of the most popular stem vegetables include asparagu
pasta, sandwiches, soups, etc. It is important to remember that stalk vegetables should not be over-cooked, or else they may los
Asparagus, Cardoon, Celery, Fennel, Fiddlehead, Kohlrabi (German turnip), Leek, Nopal, Prussian Asparagus, Rhubarb and Sw
 VEGETABLE CHART Percent Energy Protein Ascorbic
100 gram portions Water (Kcal) (g) Acid (C)
Alfalfa Sprouts 91.14 29 4 8.2
Asparagus 92.4 23 2.28 13.2
Beet Greens* 92.15 19 1.82 30
Beets* 87.58 43 1.61 4.9
Broccoli 90.69 28 3 93.2
Brussels Sprouts 86 43 3.38 85
Cabbage 92.15 25 1.44 32.2
Carrots, Baby 89.81 38 0.84 8.4
Carrots 87.79 43 1.03 9.3
Cauliflower 91.91 25 2 46.4
Celery 94.64 16 0.75 7
Chard, Swiss 92.66 19 1.8 30
Chicory Greens 92 23 1.7 24
Chinese Cabbage (pak-choi) 95.32 13 1.5 45
Cilantro 92.21 23 2.13 27
Collards 90.55 30 2.45 35.3
Corn, White 75.96 86 3.22 6.8
Cucumber (with skin) 96.01 13 0.69 5.3
Dandelion Greens 85.6 45 2.7 35
Dill Weed 85.95 43 3.46 85
Endive, Belgian 94.52 17 0.9 2.8
(Witloof Chicory)
Endive (Escarole) 93.79 17 1.25 6.5
Green Beans 90.27 31 1.82 16.3
Kale* 84.46 50 3.3 120
Kohlrabi 91 27 1.7 62
Lambs quarters 84.3 43 4.2 80
Lettuce, Butterhead (Boston, Bibb) 95.58 13 1.29 8
Lettuce, Loose Leaf 94 18 1.3 18
Lettuce, Romaine 94.91 14 1.62 24
Mustard Greens 90.8 26 2.7 70
Okra 89.58 33 2 21.1
Parsley 87.71 36 2.97 133
Parsnips 79.53 75 1.2 17
Peppers*, Green 92.19 27 0.89 89.3
Peppers*, Red 92.19 27 0.89 190
Pumpkin 91.6 26 1 9
Purslane 93.92 16 1.3 21
Rutabaga 89.66 36 1.2 25
Spinach, Mustard 92.2 22 2.2 130
Spinach 91.58 22 2.86 28.1
Squash (summer, all varieties) 93.68 20 1.18 14.8
Squash (winter, all varieties) 88.72 37 1.45 12.3
Sweet Potato Leaves 87.96 35 4 11
Sweet Potato 72.84 105 1.65 22.7
Swiss Chard 92.66 19 1.8 30
Tomato 93.76 21 0.85 19.1
Turnip Greens 91.07 27 1.5 60
Turnip 91.87 27 0.9 21
Watercress 95.11 11 2.3 43
Calcium Phosph.   Ca:P   
(mg) (mg) Ratio
32 70 0.5:1
21 56 0.4:1
119 40   3:1
16 40 0.4:1
48 66 0.7:1
42 69 0.6:1
47 23   2:1
23 38 0.6:1
27 44 0.6:1
22 44 0.5:1
40 25 1.6:1
51 46 1.1:1
100 47 2.1:1
105 37 2.8:1
67 48 1.4:1
145 10 14.5:1
2 89 0.02:1
14 20 0.7:1
187 66 2.8:1
208 66 3.2:1
19 26 0.7:1

52 28 1.9:1
37 38   1:1
135 56 2.4:1
24 46 0.5:1
309 72 4.3:1
32 23 1.4:1
68 25 2.7:1
36 45 0.8:1
103 43 2.4:1
81 63 1.3:1
138 58 2.4:1
36 71 0.5:1
9 19 0.5:1
9 19 0.5:1
21 44 0.5:1
65 44 1.5:1
47 58 0.8:1
210 28 7.5:1
99 49   2:1
20 35 0.6:1
31 32   1:1
 37 94 0.4:1
22 28 0.8:1
51 46 1.1:1
5 24 0.2:1
190 42 4.5:1
30 27 1.1:1
120 60   2:1
 FRUIT CHART Percent Energy Protein Ascorbic Calcium
100 gram portions Water (Kcal) (g) Acid (C) (mg)
Apple (with Skin) 83.93 59 0.19 5.7 7
Apricots 86.35 48 1.4 10 14
Banana 74.26 92 1.03 9.1 6
Blackberries 85.64 52 0.72 21 32
Blueberries 84.61 56 0.67 13 6
Cantaloupe* 89.78 35 0.88 42.2 11
Casaba Melon 92 26 0.9 16 5
Cherries, Sweet 80.76 72 1.2 7 15
Cranberries 86.54 49 0.39 13.5 7
Grapefruit, Pink and Red             91.38 30 0.55 38.1 11
Grapefruit, White 90.48 33 0.69 33.3 12
Grapes 80.56 71 0.66 10.8 11
Honeydew Melon 89.66 35 0.46 24.8 6
Kiwi 83.05 61 0.99 98 26
Lemon (no peel) 88.98 29 1.1 53 26
Lime 88.26 30 0.7 29.1 33
Mango 81.71 65 0.51 27.7 10
Nectarine 86.28 49 0.94 5.4 5
Orange 86.75 47 0.94 53.2 40
Papaya 88.83 39 0.61 61.8 24
Peach 87.66 43 0.7 6.6 5
Pear 83.81 59 0.39 4 11
Persimmon, Japanese 80.32 70 0.58 7.5 8
Pineapple 86.5 49 0.39 15.4 7
Plum 85.2 55 0.79 9.5 4
Raisins, Seedless 15.42 300 3.22 3.3 49
Raspberries 86.57 49 0.91 25 22
Strawberries 91.57 30 0.61 56.7 14
Tangerine 87.6 44 0.63 30.8 14
Watermelon 91.51 32 0.62 9.6 8
Phosph.    Ca:P   
(mg) Ratio
7   1:1
19 0.7:1
20 0.3:1
21 1.5:1
10 0.6:1
17 0.6:1
7 0.7:1
19 0.8:1
9 0.8:1
9 1.2:1
8 1.5:1
13 0.8:1
10 0.6:1
40 0.65:1
16 1.6:1
18 1.8:1
11 0.9:1
16 0.3:1
14 2.9:1
5 4.8:1
12 0.4:1
11   1:1
17 0.5:1
7   1:1
10 0.4:1
97 0.5:1
12 1.8:1
19 0.7:1
12 1.2:1
9 0.9:1
Food Calorie Chart for healthy foods
BEANS
 FOOD AMOUNT  TOTAL CALORIES
 Black beans  1/2 cup cooked  113
 Garbanzo (chickpeas)  1/2 cup cooked  134
 Kidney beans  1/2 cup cooked 112
 Lentil beans  1/2 cup cooked  115
 Lima beans  1/2 cup cooked  108
 Navy beans  1/2 cup cooked  129
 Soybeans (Edamame)  1/2 cup cooked  127
 Tofu  1/2 cup fresh 94

DAIRY
 FOOD  AMOUNT  TOTAL CALORIES
 Milk, low fat  1 cup  121
 Milk, skim  1 cup  86

FRUIT
 FOOD  AMOUNT  TOTAL CALORIES
 Apple  1 medium  80
 Apricots  3 medium  60
 Banana  1 medium  110
 Blackberries  1/2 cup  37
 Blueberries  1/2 cup  41
 Cantaloupe  1/4 medium  50
 Cherries  1 cup  90
 Dates  5 pieces  120
 Figs  1 medium  37
 Grapefruit  1/2 medium  60
 Grapes  1 cup  60
 Guava  1 medium  45
 Kiwifruit  2 medium  100
 Lemon  1 average  15
 Lime  1 average  20
 Mango  1/2 medium  70
 Nectarine  1 medium  70
 Orange  1 medium  70
 Papaya  1/2 medium  70
 Peach  1 medium  40
 Pear  1 medium  100
 Persimmon  1 medium  32
 Pineapple  2 slices  65
 Plums  2 medium  80
 Prunes  1/4 cup  110
 Raisins, seedless  1/4 cup  107
 Raspberries  1 cup  50
 Strawberries  8 medium  45
 Tangerine  1 medium  50
 Watermelon  1 cup  40
 Watermelon  1 slice, 10" diam.  150

GRAINS
 FOOD  AMOUNT  TOTAL CALORIES
 Oatmeal, rought cut  1 cup 145
 Popcorn, dry  1 cup  54
 Rice, brown, cooked  1/2 cup  80
 Rice, wild, cooked  1/2 cup  85
 Rye bread  1 slice  56
 Whole wheat bread  1 slice  56

NUTS AND SEEDS

 FOOD  AMOUNT  TOTAL CALORIES
 Almonds  1/4 cup 212
 Brazil nuts  1/4 cup  230
 Cashews  1/4 cup  97
 Peanuts  1/4 cup  210
 Peanut butter  1 tbs.  86
 Pecans  1/4 cup  185
 Pistachios, shelled  1/4 cup  185
 Pumpkin seeds  1/4 cup  192
 Sesame seeds  1 tbs.  55
 Sunflower seeds  1/4 cup  170
 Tahini  1 tbs.  89
 Walnuts  1/4 cup  160

VEGETABLES
 FOOD  AMOUNT  TOTAL CALORIES
 Alfalfa sprouts  1 cup  20
 Artichoke  1 medium  60
 Artichoke hearts  1/2 cup cooked  42
 Arugula  1/2 cup  3
 Asparagus  1/2 cup cooked  23
 Avocado  1/2 cup pureed  185
 Bamboo shoots  1/2 cup raw  21
 Beet greens  1/2 cup cooked  20
 Beets  1/2 cup cooked  38
 Bell peppers  1/2 cup raw sliced  25
 Bok choy  1/2 cup cooked  10
 Broccoli  1/2 cup cooked  22
 Broccoli, raw  1 medium stalk  45
 Brussels sprouts  1/2 cup cooked  30
 Cabbage  1/2 cup cooked  17
 Carrot, raw  1 7 inch  31
 Carrots  1/2 cup cooked  35
 Cauliflower  1/2 cup cooked  20
 Cauliflower, raw  3 florets  14
 Celery, raw  1 stalk  6
 Celery  1/2 cup cooked  13
 Chard  1/2 cup cooked  18
 Chives  1 medium  9
 Collard greens  1/2 cup cooked  17
 Corn  1/2 cup cooked  89
 Cucumbers  1/2 cup sliced  7
 Eggplant  1/2 cup cooked  13
 Endive  1/2 cup chopped  13
 Garlic  1 clove  4
 Green beans  1/2 cup cooked  22
 Green onions  1/2 cup chopped  16
 Jicama  1/2 cup cooked  43
 Kale  1/2 cup cooked  18
 Kohlrabi  1/2 cup cooked  24
 Leeks  1/2 cup cooked  16
 Lemon grass  1 cup raw  66
 Lettuce, iceburg  1/2 cup  9
 Lettuce, romaine  1/2 cup  4
 Mushrooms  1/2 cup raw  9
 Mushrooms  1/2 cup cooked  21
 Mustard greens  1/2 cup cooked  11
 Okra  1/2 cup cooked  25
 Olive oil  1 tbs.  120
 Onion  1/2 cup cooked  46
 Onion, raw  1 medium  60
 Onion, raw  1/2 cup chopped  30
 Parsley  1/2 cup chopped  11
 Peas  1/2 cup cooked  34
 Potato, white  1/2 cup cooked  59
 Pumpkin  1/2 cup cooked  24
 Radishes  1/2 cup sliced  12
 Radicchio  1 medium leaf  2
 Rhubarb  1/2 cup raw  13
 Rutabaga  1/2 cup cooked  47
 Sauerkraut  1/2 cup cooked  25
 Spinach  1/2 cup cooked  21
 Spinach  1 cup raw  14
 Summer squash  1/2 cup cooked  36
 Sweet potato  1/2 cup cooked  125
 Tomato  1 medium  35
 Turnip greens  1/2 cup cooked  15
 Turnips  1/2 cup cooked  24
 Water chestnuts  1/2 cup raw  60
 Winter squash  1/2 cup cooked  80
 Zucchini  1/2 cup cooked  14