NutriDensity Data

The charts below may be used to see how much fat, Omegas, methionine and leucine are in each protein source.

INSTRUCTIONS:

Select the tab for the protein source you’d like to view.
You may sort any of the columns by simply clicking on the header nutrient or name.
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Fish & Seafood

Beef

Poultry

Dairy & Egg

Fish & Seafood

Tuna, canned — high N6:N3 ratio secondary to the oil it’s packed in.

Fatty Fish is over 6% total fat

Semi-fat Fish is between 2.5% and 6% total fat

Lean Fish has < 2.5% total fat

Ingredient	Grams	Calories	Protein(g)	Fat(g)	Sat Fat(g)	Mono Fat(g)	Poly Fat(g)	Omega3(g)	Omega6(g)	N6:n3	ALA FA18:3n-3ccc(g)	EPA FA20:5n-3(g)	DHA FA22:6n-3(g)	DPA FA22:5n-3(g)	LA FA18:2n-6cc(g)	ARA FA20:4n-6(g)	GLA FA18:3n-6ccc(g)	CLA FA18:2(g)	Chol(mg)	Leucine(g)	Methion(g)	ounces of fish for 1 gram DHA + EPA	DHA + EPA	in one oz
ANCHOVY, EUROPEAN IN OLIVE OIL, canned, drained solids	100	210	28.89	9.71	2.2	3.77	2.56	2.1	0.37	0.17619047619048	0.01	0.76	1.29	0.04	0.36	0.01	0	0	85	2.35	0.85	1.6877507522938	2090	592.50455
CATFISH, RAW, channel farmed, Bullhead	100	135	15.55	7.59	1.77	3.59	1.57	0.44	0.95	2.1590909090909	0.09	0.07	0.21	0.09	0.87	0.08	0	0	47	1.26	0.46	9.5335110062001	370	104.89315
CAVIAR, BLACK/RED, GRANULAR	100	252	24.6	17.9	4.06	4.63	7.41	6.77	0.58	0.085672082717873	0.01	2.74	3.8	0.23	0.08	0.5	0	0	588	2.13	0.65	0.52103383638021	6770	1919.26115
EEL, MIXED SPECIES, RAW	100	184	18.44	11.66	2.36	7.19	0.95	0.64	0.28	0.4375	0.43	0.08	0.06	0.07	0.19	0.09	0	0	126	1.5	0.55	16.797138439495	210	59.53395
HALIBUT, GREENLAND, RAW (TURBOT)	100	186	14.37	13.84	2.42	8.38	1.37	1.03	0.18	0.1747572815534	0.04	0.53	0.39	0.09	0.12	0.06	0	0	46	1.17	0.42	3.492474329004	1010	286.32995
HERRING, ATLANTIC, RAW	100	158	17.96	9.04	2.04	3.74	2.13	1.71	0.19	0.11111111111111	0.1	0.71	0.86	0.06	0.13	0.06	0	0	60	1.46	0.53	2.1640485106098	1630	462.09685
HERRING, PACIFIC, RAW	100	195	16.39	13.88	3.26	6.87	2.42	1.86	0.28	0.1505376344086	0.05	0.97	0.69	0.17	0.19	0.09	0	0	77	1.33	0.48	1.9275404766634	1830	518.79585
MACKEREL, ATLANTIC, RAW	100	205	18.6	13.89	3.26	5.46	3.35	2.65	0.39	0.14716981132075	0.15	0.9	1.4	0.21	0.21	0.18	0	0	70	1.51	0.55	1.4053382758144	2510	711.57245
MACKEREL, JACK, canned, drained solids	100	156	23.19	6.3	1.86	2.23	1.65	1.36	0.15	0.11029411764706	0.04	0.43	0.8	0.1	0.09	0.06	0	0	79	1.89	0.69	2.6521797536045	1330	377.04835
MACKEREL, SPANISH, RAW, Atlantic	100	139	19.29	6.3	1.83	1.53	1.74	1.46	0.25	0.17123287671233	0.03	0.33	1.01	0.1	0.09	0.16	0	0	76	1.57	0.57	2.4495826890931	1440	408.2328
POMPANO, FLORIDA, RAW	100	164	18.48	9.47	3.51	2.59	1.14	0.76	0.36	0.47368421052632	0	0.17	0.39	0.2	0.12	0.24	0	0	50	1.5	0.55	4.641314568808	760	215.4562
ROE, MIXED SPECIES, RAW	100	143	22.32	6.42	1.46	1.66	2.66	2.43	0.2	0.082304526748971	0.01	0.98	1.36	0.08	0.02	0.18	0	0	374	1.96	0.55	1.4576029224356	2420	686.0579
SABLEFISH, RAW, Black Cod	100	195	13.41	15.3	3.2	8.06	2.04	1.63	0.26	0.15950920245399	0.09	0.68	0.72	0.17	0.16	0.1	0	0	49	1.09	0.4	2.2467510014612	1570	445.08715
SALMON EGGS, RAW, Native	100	129	27	10	2.3	5.3	2.6	2.4	0.2	0.083333333333333	0	1.1	1.3	0	0.1	0.1	0	0	0	0	0	1.4697496134559	2400	680.388
SALMON, ATLANTIC, RAW, farmed	100	208	20.42	13.42	3.05	3.77	3.89	2.49	1.02	0.40963855421687	0.15	0.86	1.1	0.39	0.9	0.09	0.02	0	55	1.61	0.63	1.5010208818273	2350	666.21325
SALMON, ATLANTIC, WILD, RAW	100	142	19.84	6.34	0.98	2.1	2.54	2	0.43	0.215	0.29	0.32	1.11	0.29	0.17	0.26	0	0	55	1.61	0.59	2.0508134141244	1720	487.6114
SALMON, CHINOOK, RAW (SPRING)	100	179	19.93	10.43	3.1	4.4	2.8	2.32	0.26	0.11206896551724	0.08	1.01	0.94	0.3	0.12	0.14	0	0	50	1.63	0.59	1.5677329210196	2250	637.86375
SALMON, COHO, RAW, farmed	100	160	21.27	7.67	1.82	3.33	1.86	1.46	0.43	0.29452054794521	0.07	0.39	0.82	0.19	0.34	0.09	0	0	51	1.73	0.63	2.5195707659243	1400	396.893
SALMON, KING (CHINOOK), RAW, Alaska Native	100	187	20.25	11.73	1.87	4.09	1.6	1.27	0.02	0.015748031496063	0	0.44	0.71	0.12	0	0	0	0	61	0	0	2.7774795844835	1270	360.03865
SALMON, SOCKEYE, canned, drained solids w/bone	100	167	23.59	7.39	1.44	2.49	1.78	1.47	0.15	0.10204081632653	0.05	0.52	0.75	0.14	0.12	0	0	0	79	1.83	0.7	2.5017014697121	1410	399.72795
SALMON, SOCKEYE, canned, total can contents	100	153	20.63	7.17	1.46	2.47	1.74	1.43	0.15	0.1048951048951	0.06	0.53	0.69	0.13	0.12	0	0.01	0	67	1.6	0.61	2.6128882016993	1350	382.71825
SALMON, SOCKEYE, RAW (RED)	100	168	21.3	8.56	1.5	4.13	1.88	1.28	0.47	0.3671875	0.09	0.52	0.65	0.04	0.38	0.09	0	0	62	1.73	0.63	2.9152058448711	1210	343.02895
SARDINE, ATLANTIC, IN OIL, canned, solids w/bone, drained	100	208	24.62	11.45	1.53	3.87	5.15	1.46	3.54	2.4246575342466	0.49	0.47	0.51	0	3.54	0	0	0	142	2	0.73	3.5993868084633	980	277.8251
SHAD, AMERICAN, RAW	100	197	16.93	13.77	3.13	5.72	3.27	2.63	0.28	0.106463878327	0.15	1.09	1.32	0.08	0.19	0.09	0	0	75	1.38	0.5	1.4166261334514	2490	705.90255
TUNA, LIGHT IN OIL W/SALT, canned, drained	100	198	29.13	8.21	1.53	2.95	2.88	0.19	2.68	14.105263157895	0.07	0.03	0.1	0	2.68	0	0	0	18	2.37	0.86	27.133839017646	130	36.85435
TUNA, WHITE IN OIL, canned, unsalted, drained	100	186	26.53	8.08	1.65	2.48	3.38	0.43	2.49	5.7906976744186	0.2	0.06	0.17	0.01	2.48	0.01	0	0	31	2.16	0.79	14.697496134559	240	68.0388
ANCHOVY, EUROPEAN, RAW	100	131	20.35	4.84	1.28	1.18	1.64	1.46	0.1	0.068493150684932	0	0.54	0.91	0.03	0.09	0.01	0	0	60	1.65	0.6	2.38337775155	1480	419.5726
ARCTIC CHAR, RAW	100	103	19.5	2.65	0.6	1.3	0.7	0.7	0.05	0.071428571428571	0	0.4	0.2	0.1	0.01	0.01	0	0	0	0	0	5.0391415318486	700	198.4465
BASS, FRESHWATER, MIXED SPECIES, RAW	100	114	18.86	3.69	0.78	1.43	1.06	0.77	0.22	0.28571428571429	0.11	0.24	0.36	0.08	0.08	0.14	0	0	68	1.53	0.56	5.187351576903	680	192.7766
BLUEFISH, RAW	100	124	20.04	4.24	0.92	1.79	1.06	0.82	0.06	0.073170731707317	0	0.25	0.52	0.06	0.06	0	0	0	59	1.63	0.59	4.2498784003543	830	235.30085
CARP, RAW	100	127	17.83	5.6	1.08	2.33	1.43	0.69	0.66	0.95652173913043	0.27	0.24	0.11	0.08	0.51	0.15	0	0	66	1.45	0.53	8.2032536564978	430	121.90285
CATFISH, CHANNEL WILD, RAW, Bullhead	100	95	16.38	2.82	0.72	0.84	0.86	0.53	0.24	0.45283018867925	0.07	0.13	0.23	0.1	0.1	0.14	0	0	58	1.33	0.48	7.6682588528131	460	130.4077
CATFISH, CHANNEL, FARMED, RAW	100	119	15.23	5.94	1.31	2.57	1.12	0.15	0.87	5.8	0.05	0.02	0.06	0.01	0.76	0	0.02	0.02	55	1.15	0.45	39.193323025489	90	25.51455
CROAKER, ATLANTIC, RAW	100	104	17.78	3.17	1.09	1.15	0.46	0.3	0.13	0.43333333333333	0.01	0.12	0.1	0.09	0.04	0.09	0	0	61	1.45	0.53	11.378706684819	310	87.88345
HALIBUT, RAW W/SKIN, Alaska Native	100	116	20.53	2.92	0.73	1.2	0.91	0.68	0.01	0.014705882352941	0.01	0.22	0.39	0.06	0	0	0	0	72	1.6	0.8	5.2647747347672	670	189.94165
MULLET, STRIPED, RAW	100	117	19.35	3.79	1.12	1.08	0.71	0.42	0.17	0.4047619047619	0.02	0.22	0.11	0.1	0.08	0.09	0	0	49	1.57	0.57	8.2032536564978	430	121.90285
SALMON, CHUM (KETA), canned, unsalted, w/bone, drained solids	100	141	21.43	5.5	1.49	1.92	1.52	1.3	0.12	0.092307692307692	0.04	0.47	0.7	0.09	0.05	0.07	0	0	39	1.74	0.63	2.7995230732492	1260	357.2037
SALMON, CHUM, RAW (KETA)	100	120	23.1	3.7	0.94	1.53	1.28	0.98	0.12	0.12244897959184	0.04	0.28	0.58	0.08	0.06	0.06	0	0	39	1.64	0.6	3.7525522045681	940	266.4853
SALMON, COHO (SILVER), RAW, Alaska Native	100	140	22.56	5.57	0.9	1.79	2.41	2.14	0.78	0.36448598130841	0.09	0.49	1.39	0.18	0.09	0.67	0	0	58	1.61	0.71	1.7123296467447	2060	583.9997
SALMON, COHO, WILD, RAW	100	146	20	4.6	1.09	1.67	1.64	1.23	0.12	0.097560975609756	0.04	0.39	0.69	0.11	0.05	0.07	0	0	48.9	1.76	0.64	2.9642009010874	1190	337.35905
SALMON, PINK, canned, solids w/bone & liquid	100	129	19.68	4.97	0.86	1.21	1.42	1.13	0.1	0.088495575221239	0.05	0.32	0.67	0.09	0.08	0	0	0.01	55	1.5	0.55	3.2661102521241	1080	306.1746
SALMON, PINK, canned, w/bone, drained solids	100	136	23.08	4.83	0.85	0.89	1.34	1.19	0.11	0.092436974789916	0.05	0.36	0.69	0.11	0.07	0.03	0.01	0	82	1.75	0.65	3.040861269219	1160	328.8542
SALMON, PINK, RAW	100	127	20.5	4.4	0.81	1.35	0.81	0.61	0.08	0.13114754098361	0.04	0.18	0.33	0.05	0.06	0	0	0.01	46	1.56	0.58	6.2989269148108	560	158.7572
SALMON, SOCKEYE, canned, drained solids, w/o skin & bones	100	158	26.33	5.87	1.21	1.93	1.55	1.3	0.12	0.092307692307692	0.04	0.44	0.7	0.11	0.09	0	0	0.01	66	2.04	0.78	2.8219192578352	1250	354.36875
SALMON, SOCKEYE, RAW	100	142	21.31	5.61	1.18	1.86	1.95	1.29	0.53	0.41085271317829	0.11	0.35	0.68	0.14	0.47	0	0.01	0.01	53	1.76	0.69	3.0148710019607	1170	331.68915
SEATROUT MIXED SPECIES, RAW (WEAKFISH)	100	104	16.74	3.61	1.01	0.88	0.72	0.43	0.25	0.58139534883721	0	0.17	0.21	0.08	0.06	0.19	0	0	83	1.36	0.5	7.6682588528131	460	130.4077
SHARK MIXED SPECIES, RAW (DOGFISH)	100	130	20.98	4.51	0.93	1.81	1.2	0.95	0.17	0.17894736842105	0.02	0.32	0.53	0.11	0.07	0.1	0	0	51	1.71	0.62	3.6743740336396	960	272.1552
SPOT, RAW	100	123	18.51	4.9	1.45	1.33	1.09	0.77	0.16	0.20779220779221	0.02	0.22	0.41	0.12	0.04	0.12	0	0	60	1.5	0.55	4.7031987630587	750	212.62125
STURGEON, MIXED SPECIES, RAW	100	105	16.14	4.04	0.92	1.94	0.69	0.42	0.12	0.28571428571429	0.1	0.19	0.09	0.04	0.06	0.06	0	0	60	1.31	0.48	11.023122100919	320	90.7184
SWORDFISH, RAW	100	121	19.8	4.01	1.1	1.54	0.92	0.81	0.08	0.098765432098765	0.18	0.11	0.53	0	0.02	0.06	0	0	39	1.61	0.59	5.5115610504594	640	181.4368
TROUT, BROOK, RAW, New York State	100	110	21.23	2.73	0.59	0.81	0.77	0.41	0.24	0.58536585365854	0.05	0.07	0.25	0.03	0.2	0	0	0	60	0	0	10.078283063697	350	99.22325
TROUT, RAINBOW, RAW, farmed	100	138	20.87	5.4	1.55	1.54	1.8	0.97	0.73	0.75257731958763	0.05	0.26	0.67	0	0.71	0.02	0	0	59	1.7	0.62	3.7929022282732	930	263.65035
TROUT, RAINBOW, WILD, RAW	100	119	20.48	3.46	0.72	1.13	1.24	0.79	0.33	0.41772151898734	0.11	0.17	0.42	0.11	0.23	0.1	0	0	59	1.66	0.61	5.0391415318486	700	198.4465
TUNA, BLUEFIN, FRESH, RAW	100	144	23.33	4.9	1.26	1.6	1.43	1.29	0.09	0.069767441860465	0	0.28	0.89	0.13	0.05	0.04	0	0	38	1.9	0.69	2.7133839017646	1300	368.5435
TUNA, WHITE IN WATER, canned, unsalted, drained	100	128	23.62	2.97	0.79	0.78	1.11	0.93	0.1	0.10752688172043	0.07	0.23	0.63	0.02	0.05	0.05	0	0	42	1.92	0.7	4.0084080366978	880	249.4756
WHITEFISH, EGGS, Alaska Native	100	104	14.66	2.88	0.5	1.05	1.07	0.69	0.02	0.028985507246377	0	0.23	0.33	0.13	0	0	0	0	439	1.64	0.56	5.1121725685421	690	195.61155
ABALONE, MIXED SPECIES, RAW	100	105	17.1	0.76	0.15	0.11	0.1	0.08	0.01	0.125	0	0.05	0	0.04	0.01	0	0	0	85	1.2	0.39	39.193323025489	90	25.51455
ATLANTIC OCEAN PERCH, RAW	100	79	15.31	1.54	0.27	0.47	0.3	0.24	0.04	0.16666666666667	0.01	0.06	0.15	0.01	0.03	0	0	0	52	1.24	0.49	16.033632146791	220	62.3689
BASS, STRIPED, RAW	100	97	17.73	2.33	0.51	0.66	0.78	0.75	0.01	0.013333333333333	0.01	0.17	0.58	0	0.01	0	0	0	80	1.44	0.53	4.7031987630587	750	212.62125
CATFISH ATLANTIC, RAW (WOLFFISH)	100	96	17.5	2.39	0.36	0.84	0.84	0.66	0.1	0.15151515151515	0.01	0.31	0.32	0.04	0.02	0.08	0	0	46	1.42	0.52	5.2647747347672	670	189.94165
CISCO, RAW (TULLIBEE, LAKE HERRING)	100	98	18.99	1.91	1.21	2.87	1.33	0.07	19.47	278.14285714286	0.02	0.12	0.51	0.05	0.04	0.19	0	0	50	1.54	0.56	5.187351576903	680	192.7766
CLAM, MIXED SPECIES, canned, drained solids	100	148	25.55	1.95	0.19	0.17	0.55	0.38	0.11	0.28947368421053	0.01	0.14	0.15	0.1	0.03	0.08	0	0	67	1.8	0.58	9.0446130058822	390	110.56305
CLAM, MIXED SPECIES, RAW	100	74	12.77	0.97	0.09	0.08	0.28	0.18	0.05	0.27777777777778	0	0.07	0.07	0.05	0.01	0.04	0	0	34	0.9	0.29	18.565258275232	190	53.86405
CLAM, RAW, mixed species	100	86	14.67	0.96	0.19	0.12	0.19	0.13	0.03	0.23076923076923	0.01	0.04	0.06	0.01	0.03	0	0	0.01	30	1.2	0.42	32.067264293582	110	31.18445
COD ATLANTIC (SCROD), canned, solids & liquids	100	105	22.76	0.86	0.17	0.12	0.29	0.17	0.03	0.17647058823529	0	0	0.15	0.01	0.01	0.02	0	0	55	1.85	0.67	22.046244201838	160	45.3592
COD ATLANTIC, RAW (SCROD)	100	82	17.81	0.67	0.13	0.09	0.23	0.19	0.03	0.15789473684211	0	0.06	0.12	0.01	0.01	0.02	0	0	43	1.45	0.53	18.565258275232	190	53.86405
COD ATLANTIC, TONGUES & CHEEKS, RAW (SCROD)	100	72	14.6	1.1	0	0	0	0.26	0.04	0.15384615384615	0	0.04	0.2	0.01	0.01	0.03	0	0	0	0	0	14.109596289176	250	70.87375
COD PACIFIC, RAW (GRAY COD)	100	82	17.9	0.63	0.08	0.08	0.24	0.22	0.02	0.090909090909091	0	0.08	0.14	0	0.01	0.01	0	0	37	1.46	0.53	16.033632146791	220	62.3689
COD, PACIFIC, RAW	100	69	15.27	0.41	0.09	0.07	0.16	0.14	0.02	0.14285714285714	0	0.03	0.1	0	0.01	0	0	0	47	1.21	0.42	27.133839017646	130	36.85435
CRAB, ALASKA KING, IMITATION, MADE FROM SURIMI	100	95	7.62	0.46	0.18	0.12	0.1	0.03	0.07	2.3333333333333	0.01	0	0.02	0	0.07	0	0	0	20	0.61	0.26	176.3699536147	20	5.6699
CRAB, ALASKA KING, RAW	100	84	18.29	0.6	0.09	0.08	0.13	0.14	0.09	0.64285714285714	0.01	0.08	0.05	0.01	0.08	0.01	0	0	42	1.45	0.52	25.195707659243	140	39.6893
CRAB, ATLANTIC SNOW CRAB (QUEEN SPIDER), canned, drained	100	71	14.6	0.81	0	0	0	0.19	0.13	0.68421052631579	0.01	0.11	0.07	0.01	0.11	0.02	0	0	71	0	0	18.565258275232	190	53.86405
CRAB, ATLANTIC SNOW CRAB, RAW (QUEEN SPIDER)	100	90	18.5	1.18	0.14	0.26	0.42	0.37	0.04	0.10810810810811	0	0.26	0.11	0.01	0.01	0.03	0	0	55	1.47	0.52	9.2826291376159	380	107.7281
CRAB, BLUE, canned, drained	100	99	20.52	1.23	0.25	0.22	0.44	0.36	0.07	0.19444444444444	0	0.19	0.17	0	0.01	0.06	0	0	89	1.63	0.58	9.7983307563723	360	102.0582
CRAB, BLUE, RAW	100	87	18.06	1.08	0.22	0.19	0.39	0.32	0.06	0.1875	0	0.17	0.15	0	0.01	0.05	0	0	78	1.43	0.51	11.023122100919	320	90.7184
CRAB, DUNGENESS, RAW	100	86	17.41	0.97	0.13	0.17	0.32	0.31	0.13	0.41935483870968	0.01	0.22	0.09	0.01	0.13	0	0	0	59	1.38	0.49	11.023122100919	320	90.7184
CRAYFISH, MIXED SPECIES, RAW (CRAWFISH), farmed, crawdad	100	72	14.85	0.97	0.16	0.18	0.31	0.15	0.12	0.8	0.02	0.12	0.03	0.01	0.07	0.05	0	0	107	1.18	0.42	22.046244201838	160	45.3592
CRAYFISH, MIXED SPECIES, WILD, RAW (CRAWFISH), crawdad	100	77	15.97	0.95	0.16	0.17	0.29	0.17	0.09	0.52941176470588	0.03	0.1	0.04	0.01	0.05	0.04	0	0	114	1.26	0.45	23.515993815294	150	42.52425
CUSK, RAW	100	87	18.99	0.69	0.13	0.09	0.28	0.13	0.03	0.23076923076923	0	0.03	0.09	0.01	0.01	0.02	0	0	41	1.54	0.56	27.133839017646	130	36.85435
CUTTLEFISH, MIXED SPECIES, RAW	100	79	16.24	0.7	0.12	0.08	0.13	0.1	0.01	0.1	0	0.04	0.07	0.01	0	0.01	0	0	112	1.14	0.37	29.394992269117	120	34.0194
DOLPHINFISH, RAW (MAHI MAHI)	100	85	18.5	0.7	0.19	0.12	0.17	0.11	0.03	0.27272727272727	0.01	0.02	0.09	0.01	0.03	0	0	0	73	1.5	0.55	29.394992269117	120	34.0194
FLATFISH, FLOUNDER & SOLE SPECIES, RAW	100	70	12.41	1.93	0.44	0.54	0.37	0.29	0.05	0.17241379310345	0.02	0.14	0.11	0.03	0.04	0	0	0	45	1.09	0.46	12.597853829622	280	79.3786
GROUPER, MIXED SPECIES, RAW	100	92	19.38	1.02	0.23	0.2	0.32	0.26	0.04	0.15384615384615	0.01	0.03	0.22	0.01	0.01	0.03	0	0	37	1.57	0.57	13.566919508823	260	73.7087
HADDOCK, RAW	100	87	18.91	0.72	0.13	0.12	0.24	0.18	0.03	0.16666666666667	0	0.06	0.13	0.02	0.01	0.02	0	0	57	1.54	0.56	16.797138439495	210	59.53395
HAKE MIXED SPECIES, RAW (WHITING)	100	90	18.31	1.31	0.25	0.28	0.42	0.26	0.09	0.34615384615385	0.03	0.09	0.13	0.02	0.02	0.07	0	0	67	1.49	0.54	14.697496134559	240	68.0388
HALIBUT, ATLANTIC & PACIFIC, RAW	100	110	20.81	2.29	0.33	0.75	0.73	0.51	0.16	0.31372549019608	0.06	0.07	0.29	0.09	0.03	0.13	0	0	32	1.69	0.62	7.8386646050979	450	127.57275
HALIBUT, RAW, Atlantic & Pacific	100	91	18.56	1.33	0.29	0.47	0.29	0.22	0.03	0.13636363636364	0.01	0.07	0.13	0.02	0.02	0	0	0	49	1.69	0.62	16.033632146791	220	62.3689
LING, RAW	100	87	18.99	0.64	0.12	0.09	0.22	0.15	0.02	0.13333333333333	0	0.03	0.12	0.01	0.01	0.02	0	0	40	1.54	0.56	22.046244201838	160	45.3592
LINGCOD, RAW	100	85	17.66	1.06	0.2	0.35	0.3	0.21	0.07	0.33333333333333	0	0.1	0.1	0.01	0.02	0.05	0	0	52	1.44	0.52	16.797138439495	210	59.53395
LOBSTER, NORTHERN, RAW	100	77	16.52	0.75	0.18	0.22	0.3	0.18	0.01	0.055555555555556	0	0.1	0.07	0.01	0	0	0	0	127	1.2	0.41	19.596661512745	180	51.0291
Lobster, SPINY, MIXED SPECIES, RAW, Crawfish, Rock Lobster	100	112	20.6	1.51	0.24	0.28	0.59	0.4	0.16	0.4	0.01	0.27	0.11	0.03	0.01	0.15	0	0	70	1.63	0.58	8.6034123714489	410	116.23295
MACKEREL, KING, RAW	100	105	20.28	2	0.36	0.76	0.46	0.33	0.07	0.21212121212121	0.02	0.14	0.18	0.02	0.04	0.03	0	0	53	1.65	0.6	10.374703153806	340	96.3883
MULLET WHITE, RAW (SUCKER)	100	92	16.76	2.32	0.45	0.71	0.81	0.59	0.16	0.27118644067797	0.05	0.19	0.29	0.07	0.06	0.1	0	0	41	1.36	0.5	6.4134528587164	550	155.92225
MUSSEL, BLUE, RAW	100	86	11.9	2.24	0.42	0.51	0.61	0.47	0.08	0.17021276595745	0.02	0.19	0.25	0.02	0.01	0.07	0	0	28	0.84	0.27	7.6682588528131	460	130.4077
OCEAN PERCH ATLANTIC, RAW (ROSEFISH, REDFISH)	100	94	18.62	1.63	0.24	0.63	0.43	0.36	0.02	0.055555555555556	0.05	0.08	0.21	0.02	0.02	0	0	0	42	1.51	0.55	11.378706684819	310	87.88345
OCTOPUS, COMMON, RAW	100	82	14.91	1.04	0.23	0.16	0.24	0.16	0.04	0.25	0	0.08	0.08	0.01	0.01	0.03	0	0	48	1.05	0.34	20.749406307612	170	48.19415
ORANGE ROUGHY, RAW	100	76	16.41	0.7	0.01	0.24	0.11	0.02	0.04	2	0	0	0.01	0	0	0	0	0	60	1.29	0.53	352.7399072294	10	2.83495
OYSTER, EASTERN FARMED, RAW, Blue Point	100	59	5.22	1.55	0.44	0.15	0.59	0.44	0.05	0.11363636363636	0.04	0.19	0.2	0.02	0.02	0.03	0	0	25	0.37	0.12	8.6034123714489	410	116.23295
OYSTER, EASTERN WILD, RAW, Blue Point	100	68	7.05	2.46	0.77	0.31	0.97	0.66	0.13	0.1969696969697	0.05	0.27	0.29	0.06	0.05	0.08	0	0	53	0.5	0.16	5.6893533424097	620	175.7669
OYSTER, PACIFIC, RAW	100	81	9.45	2.3	0.51	0.36	0.89	0.73	0.06	0.082191780821918	0.03	0.44	0.25	0.02	0.03	0.03	0	0	50	0.67	0.21	4.9681677074564	710	201.28145
PERCH, MIXED SPECIES, RAW	100	91	19.39	0.92	0.18	0.15	0.37	0.27	0.06	0.22222222222222	0.01	0.08	0.17	0.03	0.01	0.05	0	0	90	1.58	0.57	12.597853829622	280	79.3786
PICKEREL, WALLEYE-PICKEREL, RAW (YELLOW PIKE)	100	93	19.14	1.22	0.25	0.29	0.45	0.34	0.07	0.20588235294118	0.01	0.09	0.23	0.04	0.02	0.05	0	0	86	1.55	0.57	9.7983307563723	360	102.0582
PIKE, NORTHERN, RAW	100	88	19.5	0.8	0.1	0.1	0.2	0.31	0.07	0.2258064516129	0.01	0.07	0.2	0.03	0.02	0.06	0	0	39	1.56	0.57	11.757996907647	300	85.0485
POLLOCK, ATLANTIC, RAW, Boston Blue	100	92	19.44	0.98	0.14	0.11	0.48	0.44	0.03	0.068181818181818	0	0.07	0.35	0.02	0.01	0.02	0	0	71	1.58	0.58	8.0168160733956	440	124.7378
POLLOCK, WALLEYE, RAW, Alaska Native	100	81	17.18	0.8	0.16	0.13	0.41	0.38	0.02	0.052631578947368	0	0.15	0.22	0.01	0.01	0.01	0	0	71	1.4	0.51	9.2826291376159	380	107.7281
ROCKFISH, PACIFIC OCEAN PERCH, MIXED SPECIES, RAW	100	94	18.75	1.57	0.37	0.33	0.48	0.38	0.04	0.10526315789474	0.01	0.14	0.2	0.04	0.03	0.01	0	0	35	1.52	0.56	9.2826291376159	380	107.7281
ROCKFISH, PACIFIC, RAW, mixed species	100	90	18.36	1.34	0.35	0.39	0.4	0.32	0.03	0.09375	0.01	0.09	0.2	0.02	0.02	0	0	0	50	1.52	0.58	11.378706684819	310	87.88345
SCALLOP, MIXED SPECIES, IMITATION, MADE W/SURIMI	100	99	12.77	0.41	0.08	0.06	0.21	0.18	0.01	0.055555555555556	0	0.07	0.11	0.01	0.01	0.01	0	0	22	1.01	0.43	18.565258275232	190	53.86405
SCALLOP, RAW, mixed species	100	69	12.06	0.49	0.13	0.05	0.13	0.11	0.01	0.090909090909091	0	0.04	0.06	0	0.01	0	0	0	24	0.72	0.29	35.27399072294	100	28.3495
SEA BASS, MIXED SPECIES, RAW	100	97	18.43	2	0.51	0.42	0.74	0.66	0.02	0.03030303030303	0	0.16	0.43	0.08	0.02	0	0	0	41	1.5	0.55	5.2647747347672	670	189.94165
SHEEPSHEAD, RAW	100	108	20.21	2.41	0.61	0.73	0.52	0.33	0.14	0.42424242424242	0.01	0.14	0.12	0.07	0.04	0.1	0	0	50	1.64	0.6	10.689088097861	330	93.55335
SHRIMP, canned, mixed species	100	100	20.42	1.36	0.19	0.11	0.68	0.6	0.01	0.016666666666667	0	0.29	0.25	0.05	0	0	0	0	252	1.68	0.56	5.9786424954136	590	167.26205
SHRIMP, MIXED SPECIES, RAW	100	106	20.31	1.73	0.33	0.25	0.67	0.05	0.1	2	0.01	0.26	0.22	0.05	0.02	0.08	0	0	152	1.61	0.57	6.6554699477246	530	150.25235
SHRIMP, RAW, mixed species	100	71	13.61	1.01	0.12	0.08	0.13	0.07	0.04	0.57142857142857	0	0.03	0.03	0	0.04	0	0	0	126	1.17	0.4	58.789984538234	60	17.0097
SMELT, RAINBOW, RAW, American, Capelin	100	97	17.63	2.42	0.45	0.64	0.89	0.73	0.09	0.12328767123288	0.04	0.28	0.42	0.02	0.04	0.05	0	0	70	1.43	0.52	4.8991653781862	720	204.1164
SNAIL, RAW	100	90	16.1	1.4	0.36	0.26	0.25	0.2	0.01	0.05	0	0.12	0	0.1	0.02	0	0	0	50	0	0	16.033632146791	220	62.3689
SNAPPER, MIXED SPECIES, RAW	100	100	20.51	1.34	0.28	0.25	0.46	0.37	0.05	0.13513513513514	0	0.05	0.26	0.07	0.01	0.04	0	0	37	1.67	0.61	9.2826291376159	380	107.7281
SQUID, MIXED SPECIES, RAW	100	92	15.58	1.38	0.36	0.11	0.52	0.49	0.01	0.020408163265306	0	0.15	0.34	0	0	0.01	0	0	233	1.1	0.35	7.1987736169266	490	138.91255
SUNFISH, PUMPKIN FISH, RAW	100	89	19.4	0.7	0.14	0.12	0.25	0.14	0.08	0.57142857142857	0.01	0.04	0.07	0.03	0.01	0.07	0	0	67	1.58	0.57	25.195707659243	140	39.6893
SURIMI	100	99	15.18	0.9	0.19	0.15	0.44	0.41	0.02	0.048780487804878	0.01	0.16	0.24	0.01	0.01	0.01	0	0	30	1.2	0.52	8.6034123714489	410	116.23295
TILAPIA, RAW	100	96	20.08	1.7	0.77	0.65	0.48	0.21	0.24	1.1428571428571	0.04	0.01	0.11	0.06	0.21	0.03	0	0	50	1.6	0.59	19.596661512745	180	51.0291
TILEFISH, RAW	100	96	17.5	2.31	0.44	0.57	0.6	0.48	0.09	0.1875	0	0.09	0.34	0.07	0.03	0.06	0	0	50	1.42	0.52	7.0547981445881	500	141.7475
TUNA, IN WATER, canned, drained solids	100	86	19.44	0.96	0.21	0.11	0.28	0.23	0.02	0.08695652173913	0	0.03	0.2	0	0.01	0	0	0	36	1.51	0.55	15.336517705626	230	65.20385
TUNA, LIGHT IN WATER, canned, unsalted, drained	100	116	25.51	0.82	0.23	0.16	0.34	0.27	0.04	0.14814814814815	0	0.05	0.22	0.01	0.01	0.03	0	0	30	2.07	0.76	12.597853829622	280	79.3786
TUNA, SKIPJACK FRESH, RAW (AKU)	100	103	22	1.01	0.33	0.19	0.32	0.27	0.03	0.11111111111111	0.01	0.07	0.18	0.01	0.01	0.02	0	0	47	1.79	0.65	13.566919508823	260	73.7087
TUNA, YELLOWFIN, FRESH, RAW	100	109	24.4	0.49	0.17	0.12	0.15	0.11	0.01	0.090909090909091	0	0.01	0.09	0	0.01	0	0	0	39	1.9	0.69	35.27399072294	100	28.3495
WALLEYE POLLACK, RAW	100	56	12.19	0.41	0.12	0.08	0.2	0.17	0.01	0.058823529411765	0	0.05	0.12	0	0	0	0	0	46	0.98	0.37	20.749406307612	170	48.19415
WHELK, UNSPECIFIED, RAW	100	137	23.84	0.4	0.03	0.03	0.02	0.01	0.01	1	0	0	0.01	0	0	0.01	0	0	65	1.9	0.6	352.7399072294	10	2.83495

Beef

Lean or lean only — means separating all attached fat from the meat, trimming to zero inch.

Unless otherwise stated, all meat is raw and boneless.

Canada means from the Canadian Nutrition Database; otherwise USDA is used.

Grass fed — does not state if grass finished or grain finished.

All portions are 100 grams.

Ingredient	Calories	Protein(g)	Fat(g)	Sat Fat(g)	Mono Fat(g)	Poly Fat(g)	TransFat(g)	Omega3(g)	Omega6(g)	n6:n3	ALA FA18:3n-3ccc(g)	EPA FA20:5n-3(g)	DPA FA22:5n-3(g)	LA FA18:2n-6cc(g)	ARA FA20:4u(g)	CLA FA18:2(g)	GLA FA18:3n-6ccc(g)	Chol(mg)	Leucine(g)	Methion(g)
AUSTRALIAN, TOP LOIN STEAK/ROAST, GRASS-FED, lean only	131	21.79	4.87	2.09	2.07	0.23	0.16	0.06	0.1	1.67	0.02	0.01	0.03	0.1	0.03	0	0	41	1.8	0.64
AUSTRALIAN, TOP ROUND CAP-OFF, GRASS-FED, lean only	129	22.41	4.43	1.78	1.86	0.29	0.14	0.08	0.14	1.75	0.03	0.02	0.03	0.14	0.05	0	0	48	1.85	0.65
CHUCK, BLADE STEAK, BONELESS, LEAN, Canada	149	20.5	6.92	2.77	3.36	0.32	0.2	0.2	0.25	1.25	0.02	0	0	0.2	0.05	0	0	57.63	1.62	0.53
CHUCK, CROSS RIB ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada	151	21.32	6.58	2.67	3.28	0.33	0.23	0.2	0.26	1.30	0.02	0	0	0.21	0	0	0	51.02	1.69	0.55
CHUCK, CROSS RIB ROAST, BONELESS, LEAN, Canada	138	21.68	5.09	2.01	2.51	0.31	0.18	0.2	0.23	1.15	0.02	0	0	0.18	0.05	0	0	50.23	1.71	0.56
CURED, CORNED BEEF, BRISKET, Canada	198	13.75	10	4.73	7.18	0.53	0	0.13	0.47	3.62	0.15	0	0	0.33	0	0	0	54	1.08	0.34
GRASS-FED, STRIP STEAKS, LEAN ONLY	117	23.07	2.69	1.03	0.99	0.11	0.11	0.02	0.04	2.00	0.01	0	0	0.04	0.01	0.02	0	55	0	0
GROUND BEEF, 90% LEAN	176	20	10	4.06	4.35	0.34	0.64	0.05	0.01	0.20	0.04	0	0.01	0	0.04	0	0.01	65	1.56	0.5
GROUND BEEF, 95% LEAN	137	21.41	5	2.25	2.15	0.26	0.34	0.04	0.01	0.25	0.03	0	0.01	0	0.04	0	0.01	62	1.67	0.56
HIP, RUMP ROAST, LF, 3MM TRIM, Canada	184	20.56	10.68	4.2	4.62	0.41	0	0.12	0.25	2.08	0.12	0	0	0.23	0.02	0	0	62	1.63	0.53
BEEF EYE OF ROUND STEAK, 0” fat, choice	127	23.24	3.83	1.34	1.58	0.27	0.17	0.02	0.17	8.50	0.01	0	0.01	0.16	0.04	0.02	0	58	1.99	0.63
BEEF, TOP SIRLOIN FILET, BONELESS, GRILLED, separable lean only, trimmed to 0” fat, choice [URMIS #2138]	174	30.45	5.83	1.98	2.72	0.17	0.29	0.01	0.13	13.00	0	0	0.01	0.12	0.03	0.01	0.01	81	2.73	0.84
CHUCK FOR STEW, choice	130	21.64	4.81	2.07	2.6	0.32	0.26	0.01	0.25	25.00	0.01	0	0	0.25	0.05	0.01	0	63	1.79	0.63
CHUCK, CROSS RIB STEAK, BONELESS, LEAN, Canada	132	21.86	4.36	1.69	2.15	0.29	0.15	0.01	0.22	22.00	0.01	0	0	0.17	0.05	0	0	49.87	1.73	0.56
EYE OF ROUND ROAST, 0” fat, lean only, choice	124	23.35	3.38	1.14	1.35	0.25	0.14	0.02	0.16	8.00	0.01	0	0.01	0.15	0.04	0.01	0	58	2.09	0.65
HIP, EYE OF ROUND ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada	135	22.83	4.04	1.74	2.01	0.23	0.15	0.02	0.17	8.50	0.02	0	0	0.14	0.03	0	0	48.23	1.82	0.59
HIP, EYE OF ROUND ROAST, BONELESS, LEAN, Canada	122	23.23	2.4	1.03	1.18	0.19	0.08	0.01	0.14	14.00	0.01	0	0	0.11	0.03	0	0	47.24	1.85	0.6
HIP, EYE OF ROUND STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	131	23.08	3.45	1.45	1.7	0.22	0.12	0.01	0.16	16.00	0.01	0	0	0.13	0.03	0	0	47.78	1.97	0.65
HIP, INSIDE (TOP) ROUND ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada	126	22.56	3.1	1.32	1.52	0.22	0.1	0.01	0.17	17.00	0.01	0	0	0.13	0.04	0	0	51.51	1.78	0.58
HIP, INSIDE (TOP) ROUND ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	140	22.11	4.86	2.03	2.72	0.26	0.16	0.02	0.19	9.50	0.02	0	0	0.15	0.04	0	0	52.36	1.75	0.57
HIP, INSIDE (TOP) ROUND ROAST, BONELESS, LEAN, Canada	119	22.72	2.41	1.01	1.17	0.2	0.07	0.01	0.16	16.00	0.01	0	0	0.12	0.04	0	0	51.16	1.8	0.58
HIP, INSIDE (TOP) ROUND STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	120	22.66	2.54	1.07	1.23	0.18	0.08	0.01	0.16	16.00	0.01	0	0	0.12	0.04	0	0	51.21	1.79	0.58
HIP, INSIDE (TOP) ROUND STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	132	22.37	3.96	1.65	2	0.24	0.12	0.02	0.18	9.00	0.02	0	0	0.14	0.04	0	0	51.89	1.77	0.57
HIP, INSIDE (TOP) ROUND STEAK, BONELESS, LEAN, Canada	118	22.77	2.21	0.92	1.06	0.19	0.06	0.01	0.15	15.00	0.01	0	0	0.11	0.04	0	0	51.05	1.8	0.58
HIP, OUTSIDE (BOTTOM) ROUND ROAST, BONELESS, LEAN, Canada	147	22.52	4.97	2.06	2.9	0.31	0.11	0.01	0.22	22.00	0.01	0	0	0.16	0.06	0	0	59.85	1.78	0.58
HIP, OUTSIDE (BOTTOM) ROUND STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	153	22.32	5.69	2.39	3.27	0.32	0.14	0.02	0.23	11.50	0.02	0	0	0.17	0.06	0	0	59.95	1.76	0.57
HIP, RUMP ROAST, LEAN, 6MM TRIM, Canada	136	22.7	4.33	1.49	1.83	0.19	0	0.01	0.15	15.00	0.01	0	0	0.13	0.03	0	0	52.9	1.79	0.58
HIP, SIRLOIN TIP ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	135	21.45	4.51	1.93	2.37	0.28	0.15	0.02	0.21	10.50	0.02	0	0	0.16	0.05	0	0	51.68	1.7	0.55
HIP, SIRLOIN TIP STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	130	21.64	3.87	1.69	2.02	0.27	0.13	0.01	0.2	20.00	0.01	0	0	0.15	0.05	0	0	51.39	1.71	0.55
HIP, SIRLOIN TIP STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	136	21.49	4.54	1.96	2.39	0.29	0.15	0.02	0.22	11.00	0.02	0	0	0.17	0.05	0	0	51.7	1.7	0.55
HIP, SIRLOIN TIP STEAK, BONELESS, LEAN, Canada	119	21.98	2.49	1.08	1.32	0.24	0.08	0.01	0.18	18.00	0.01	0	0	0.13	0.05	0	0	50.69	1.74	0.56
LOIN, STRIP LOIN (NEW YORK) STEAK, BONELESS, LEAN, Canada	136	22.41	4.43	1.88	2.14	0.22	0.14	0.01	0.16	16.00	0.01	0	0	0.13	0.03	0	0	48.58	1.7	0.56
LOIN, STRIP LOIN ROAST, BONELESS, LEAN, Canada	132	22.53	3.95	1.67	1.9	0.21	0.13	0.01	0.15	15.00	0.01	0	0	0.12	0.03	0	0	48.31	1.71	0.56
LOIN, TENDERLOIN, ROAST, LEAN, Canada	141	21.79	5.14	2.2	2.51	0.31	0.18	0.02	0.22	11.00	0.02	0	0	0.19	0.03	0	0	53.49	1.73	0.57
LOIN, TENDERLOIN, STEAK, LEAN, Canada	143	21.74	5.44	2.31	2.65	0.31	0.19	0.02	0.23	11.50	0.02	0	0	0.2	0.03	0	0	53.66	1.73	0.57
LOIN, TOP SIRLOIN STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	142	22.2	5.17	2.14	2.51	0.29	0.16	0.02	0.23	11.50	0.02	0	0	0.18	0.05	0	0	53.85	1.75	0.57
LOIN, TOP SIRLOIN STEAK, BONELESS, LEAN, Canada	132	22.51	3.95	1.61	1.91	0.27	0.12	0.01	0.21	21.00	0.01	0	0	0.16	0.05	0	0	53.27	1.78	0.58
RIBEYE PETITE ROAST/FILET, lean only, 0” fat, choice	138	22.52	5.29	1.96	2.44	0.22	0.23	0.01	0.17	17.00	0	0	0.01	0.16	0.04	0.01	0.01	65	2.02	0.63
ROUND STEAK, KNUCKLE, (SIRLOIN TIP), 0” fat, choice	133	21.41	4.66	1.75	2.15	0.28	0.15	0.01	0.18	18.00	0.01	0	0	0.18	0.05	0	0	61	1.7	0.56
SHOULDER, 0” fat, choice	133	21.17	5.33	2.12	2.65	0.58	0.25	0.01	0.25	25.00	0	0	0	0.25	0.05	0.27	0	64	1.7	0.6
TOP ROUND ROAST, 0” fat, choice	128	23.46	3.81	1.49	1.75	0.25	0.18	0.02	0.17	8.50	0.01	0	0.01	0.15	0.04	0.01	0	62	2	0.63
TOP ROUND STEAK, 0” fat, choice	127	23.49	3.66	1.42	1.68	0.25	0.17	0.02	0.16	8.00	0.01	0	0.01	0.15	0.04	0.01	0	62	2.01	0.63
TOP ROUND STEAK, 0” fat, lean only, choice	124	23.59	3.26	1.25	1.48	0.23	0.14	0.02	0.15	7.50	0.01	0	0.01	0.14	0.04	0.01	0	61	2.11	0.66
TOP SIRLOIN CAP STEAK, BONELESS, lean only,1/8” fat, choice	138	21.34	5.82	2.08	2.54	0.2	0.26	0.01	0.15	15.00	0	0	0.01	0.14	0.03	0.01	0.01	67	1.91	0.59
TOP SIRLOIN PETITE ROAST/FILET,, lean only, 0” fat, choice	132	23.03	4.4	1.39	1.92	0.14	0.19	0.01	0.11	11.00	0	0	0.01	0.1	0.02	0.01	0.01	68	2.07	0.64
BRISKET, FLAT HALF, 0” fat, choice	169	20.15	9.86	3.7	4.77	0.7	0.5	0.01	0.3	30.00	0.01	0	0	0.3	0.04	0.34	0	67	1.62	0.57
BRISKET, LEAN, 6MM TRIM, Canada	155	20.72	7.37	2.59	3.46	0.23	0	0.02	0.19	9.50	0.02	0	0	0.16	0.03	0	0	62	1.64	0.53
CHUCK EYE COUNTRY-STYLE RIBS, lean only, 0” fat, choice	152	20.87	7.67	3.42	4.07	0.38	0.38	0.02	0.29	14.50	0.02	0	0	0.29	0.04	0.03	0	70	1.73	0.61
CHUCK EYE ROAST, AMERICA’S BEEF, lean only, 0” fat, choice	139	20.67	6.21	2.64	3.3	0.34	0.26	0.01	0.26	26.00	0.01	0	0	0.26	0.04	0.02	0	67	1.71	0.6
CHUCK EYE ROAST, lean only, 0” fat, choice	190	26.41	9.36	3.75	4.69	0.43	0.4	0.02	0.33	16.50	0.02	0	0	0.33	0.05	0.03	0	84	2.19	0.77
CHUCK EYE STEAK, lean only, 0” fat, choice	160	21.31	8.29	3.6	4.09	0.36	0.43	0.01	0.28	28.00	0.01	0	0	0.28	0.04	0.03	0	66	1.76	0.62
CHUCK, BLADE ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada	175	19.8	10.06	4.13	4.93	0.4	0.32	0.03	0.29	9.67	0.03	0	0	0.24	0	0	0	58.99	1.56	0.51
CHUCK, BLADE STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	181	19.65	10.84	4.46	5.32	0.41	0.35	0.04	0.3	7.50	0.04	0	0	0.25	0.05	0	0	59.29	1.55	0.5
CHUCK, CROSS RIB ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	183	20.43	10.45	4.23	5.4	0.42	0.35	0.03	0.31	10.33	0.03	0	0	0.26	0.05	0	0	53.08	1.61	0.52
CHUCK, SHORT RIBS, LEAN, Canada	177	19.9	10.2	4.33	4.38	0.38	0	0.03	0.27	9.00	0.03	0	0	0.23	0.04	0	0	48.02	1.57	0.51
CHUCK, SHOULDER TENDER, 0” fat, choice	145	20.51	6.36	2.33	2.43	0.33	0.22	0.01	0.22	22.00	0.01	0	0	0.22	0.05	0	0	56	1.63	0.53
CHUCK, UNDER BLADE, lean only, 0” fat, choice	145	21.19	6.51	2.83	3.49	0.35	0.32	0.01	0.27	27.00	0	0	0	0.27	0.05	0.02	0	65	1.75	0.62
FLANK STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	164	21.67	7.85	3.36	3.86	0.32	0.25	0.02	0.24	12.00	0.02	0	0	0.2	0.04	0	0	46.64	1.71	0.55
FLANK STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	176	21.36	9.21	3.9	4.59	0.35	0.29	0.03	0.26	8.67	0.03	0	0	0.22	0.04	0	0	47.49	1.69	0.55
HIP, EYE OF ROUND ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	168	21.84	7.95	3.32	4.17	0.32	0.27	0.02	0.23	11.50	0.02	0	0	0.19	0.04	0	0	50.3	1.74	0.57
HIP, EYE OF ROUND STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	163	21.98	7.45	3.11	3.92	0.31	0.25	0.03	0.21	7.00	0.03	0	0	0.18	0.03	0	0	50.07	1.79	0.59
HIP, OUTSIDE (BOTTOM) ROUND ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	179	21.53	8.91	3.69	5.01	0.4	0.25	0.03	0.28	9.33	0.03	0	0	0.22	0.06	0	0	61.33	1.7	0.55
HIP, OUTSIDE (BOTTOM) ROUND STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	168	21.87	7.68	3.18	4.34	0.38	0.21	0.02	0.26	13.00	0.02	0	0	0.2	0.06	0	0	60.84	1.73	0.56
LOIN, BOTTOM SIRLOIN TRI-TIP ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	184	21.82	9.69	4.06	5.02	0.4	0.3	0.03	0.29	9.67	0.03	0	0	0.24	0.05	0	0	52.25	1.71	0.55
LOIN, BOTTOM SIRLOIN TRI-TIP ROAST, BONELESS, LEAN, Canada	162	22.52	6.99	2.95	3.57	0.35	0.21	0.02	0.25	12.50	0.02	0	0	0.2	0.05	0	0	50.76	1.76	0.57
LOIN, BOTTOM SIRLOIN TRI-TIP STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	177	21.98	8.97	3.8	4.75	0.39	0.28	0.03	0.28	9.33	0.03	0	0	0.23	0.05	0	0	51.8	1.72	0.56
LOIN, BOTTOM SIRLOIN TRI-TIP STEAK, BONELESS, LEAN, Canada	166	22.36	7.51	3.18	3.8	0.38	0.23	0.02	0.26	13.00	0.02	0	0	0.21	0.05	0	0	51.02	1.75	0.57
LOIN, STRIP LOIN (NEW YORK) STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	153	21.87	6.52	2.79	3.21	0.27	0.22	0.02	0.19	9.50	0.02	0	0	0.16	0.03	0	0	49.8	1.66	0.54
LOIN, STRIP LOIN ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada	151	21.96	6.35	2.68	3.11	0.25	0.22	0.02	0.17	8.50	0.02	0	0	0.14	0.03	0	0	49.62	1.66	0.55
LOIN, T-BONE STEAK (PORTERHOUSE), LEAN, Canada	182	21.72	10.03	4.18	4.88	0.38	0.33	0.03	0.28	9.33	0.03	0	0	0.24	0.04	0	0	51.02	1.91	0.61
LOIN, TENDERLOIN, ROAST, LEAN & FAT, 3MM TRIM, Canada	167	21.04	8.4	3.57	4.19	0.39	0.29	0.03	0.28	9.33	0.03	0	0	0.24	0.04	0	0	55.01	1.67	0.55
LOIN, TENDERLOIN, STEAK, LEAN & FAT, 0MM TRIM, Canada	163	21.19	7.87	3.36	3.87	0.37	0.27	0.03	0.27	9.00	0.03	0	0	0.23	0.04	0	0	54.81	1.69	0.55
LOIN, TENDERLOIN, STEAK, LEAN & FAT, 3MM TRIM, Canada	174	20.84	9.24	3.92	4.65	0.41	0.33	0.03	0.29	9.67	0.03	0	0	0.25	0.04	0	0	55.45	1.66	0.54
LOIN, TOP SIRLOIN ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	169	21.39	8.44	3.47	4.34	0.36	0.27	0.03	0.28	9.33	0.03	0	0	0.23	0.05	0	0	55.45	1.69	0.55
LOIN, TOP SIRLOIN STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	170	21.4	8.5	3.5	4.37	0.36	0.27	0.03	0.27	9.00	0.03	0	0	0.22	0.05	0	0	55.48	1.69	0.55
LOIN, WING STEAK, LEAN, 6MM TRIM, Canada	160	22.4	7.1	2.7	3.03	0.25	0	0.02	0.2	10.00	0.02	0	0	0.17	0.03	0	0	48.02	1.77	0.57
PLATE STEAK, INSIDE SKIRT, lean only, 0” fat, choice	171	20.89	9.76	3.55	4.43	0.48	0.44	0.03	0.37	12.33	0.01	0	0.01	0.35	0.06	0.03	0	64	1.87	0.58
PORTERHOUSE STEAK, lean only, 1/8” fat, choice	161	22.13	7.39	2.89	3.3	0.4	0.36	0.03	0.27	9.00	0.01	0	0.01	0.26	0.04	0.03	0	59	1.81	0.56
RIB EYE STEAK, BONE-IN, LIP-ON,, 1/8” fat, choice	173	20.93	9.97	3.88	4.53	0.46	0.49	0.02	0.36	18.00	0.01	0	0.01	0.35	0.05	0.03	0	65	1.87	0.58
RIB EYE STEAK, BONELESS, LIP OFF, 0” fat, choice	162	21.44	8.5	3.06	3.58	0.47	0.36	0.02	0.35	17.50	0.01	0	0.01	0.34	0.06	0.02	0	63	1.94	0.6
RIB EYE STEAK, BONELESS, LIP-ON, 1/8” fat, choice	161	21.62	8.29	3.06	3.58	0.47	0.36	0.02	0.35	17.50	0.01	0	0.01	0.34	0.06	0.02	0	63	1.94	0.6
RIB, RIB EYE STEAK, BONELESS, LEAN, Canada	163	22.3	7.71	3.19	3.67	0.31	0.24	0.02	0.22	11.00	0.02	0	0	0.19	0.03	0	0	49.84	1.76	0.57
RIB, RIB ROAST, BONE-IN, LEAN, Canada	162	21.86	7.31	3.26	3.67	0.33	0.23	0.02	0.24	12.00	0.02	0	0	0.2	0.04	0	0	50.37	1.73	0.56
ROUND STEAK, KNUCKLE, (SIRLOIN TIP), 0” fat, choice	150	20.74	6.85	2.3	2.5	0.32	0.21	0.01	0.21	21.00	0.01	0	0	0.21	0.05	0	0	58	1.65	0.54
SHORT RIBS, BONELESS, lean only, 0” fat, choice	175	19.38	10.7	4.69	5.9	0.44	0.49	0.02	0.34	17.00	0.02	0	0	0.34	0.04	0.03	0	73	1.6	0.56
SHOULDER TOP BLADE STEAK, 0” fat, choice	152	20.07	7.94	3.46	4.21	0.76	0.35	0.01	0.33	33.00	0.01	0	0	0.33	0.06	0.36	0	68	1.61	0.57
SHOULDER TOP BLADE STEAK, lean only, 0” fat, choice	143	20.35	6.88	3.05	3.76	0.4	0.27	0.01	0.31	31.00	0.01	0	0	0.31	0.06	0.02	0	68	1.68	0.59
T-BONE STEAK, lean only, 1/8” fat, choice, bone-in	160	22.1	7.27	2.78	3.09	0.37	0.3	0.02	0.25	12.50	0.01	0	0.01	0.24	0.04	0.02	0	59	1.98	0.61
TENDERLOIN ROAST, 0” fat, choice	153	21.5	7.4	2.69	2.96	0.5	0.38	0.03	0.34	11.33	0.01	0	0.01	0.32	0.06	0.03	0	61	1.84	0.58
TENDERLOIN STEAK (filet mignon), 0” fat, choice	150	21.57	7.1	2.55	2.81	0.48	0.36	0.03	0.33	11.00	0.01	0	0.01	0.31	0.06	0.03	0	60	1.84	0.58
TENDERLOIN, RAW, 0” fat, lean only, choice	143	21.78	6.16	2.12	2.34	0.45	0.29	0.02	0.31	15.50	0.01	0	0.01	0.29	0.06	0.03	0	60	1.95	0.6
TOP LOIN PETITE ROAST/FILET, 1/8” fat, choice	149	22.5	6.48	2.42	2.87	0.26	0.26	0.01	0.19	19.00	0	0	0.01	0.18	0.05	0.02	0.01	65	2.02	0.62
TOP LOIN STEAK, LIP OFF, (NY Strip), 0” fat, choice	171	22.19	9.16	3.79	4.33	0.51	0.5	0.03	0.34	11.33	0.01	0	0.01	0.32	0.05	0.04	0	59	1.9	0.6
TOP LOIN, LIP-ON, NY Strip, 1/8” fat, lean only, choice	149	22.93	6.34	2.52	2.95	0.39	0.31	0.02	0.27	13.50	0.01	0	0.01	0.26	0.05	0.02	0	58	2.05	0.64
AUSTRALIAN, SMALL END RIB, WAGYU, marble score 4/5	317	17.07	27.64	10.33	13.69	0.76	1.36	0.01	0.01	1.00	0	0.01	0.01	0	0.04	0	0	76	1.29	0.46
AUSTRALIAN, SMALL END RIB, WAGYU, marble score 9	405	14.54	38.3	13.94	19.58	1.15	1.42	0.02	0.01	0.50	0	0.01	0.01	0	0.04	0	0	82	1.09	0.39
AUSTRALIAN, TENDERLOIN STEAK, WAGYU, marble score 4/5	206	19.71	14.09	6.11	6.17	0.53	0.56	0.02	0.01	0.50	0	0.01	0.01	0	0.06	0	0	60	1.61	0.57
AUSTRALIAN, TENDERLOIN STEAK, WAGYU, marble score 9	248	18.5	19.11	7.79	8.93	0.75	0.7	0.01	0.01	1.00	0	0.01	0.01	0	0.07	0	0	74	1.52	0.54
AUSTRALIAN, TOP LOIN STEAK, GRASS-FED	199	19.9	13.17	5.84	5.45	0.44	0.63	0.04	0	0.00	0	0.01	0.03	0	0.03	0	0	46	1.5	0.53
AUSTRALIAN, TOP LOIN STEAK, WAGYU, marble score 4/5	289	17.67	24.2	8.93	12.18	0.64	1.03	0.01	0.01	1.00	0	0.01	0.01	0	0.04	0	0	63	1.37	0.48
AUSTRALIAN, TOP LOIN STEAK/ROAST, WAGYU, marble score 4/5	392	14.58	36.98	12.77	19.46	1.33	1.3	0.02	0.01	0.50	0	0.01	0.01	0	0.04	0	0	68	1.12	0.39
BRISKET, WHOLE, LF, 3MM TRIM, Canada	251	18.42	19.06	7.53	8.52	0.66	0	0.21	0.36	1.71	0.21	0	0	0.36	0.03	0	0	68	1.46	0.47
CHUCK, SHORT RIBS, LF, Canada	356	14.8	32.5	14.14	14.7	1.18	0	0.43	0.74	1.72	0.43	0	0	0.72	0.02	0	0	61.86	1.17	0.38
GRASS-FED, GROUND	192	19.42	12.73	5.33	4.8	0.53	0.75	0.09	0.18	2.00	0.07	0	0.02	0.18	0.01	0.11	0	62	0	0
GROUND BEEF, 70% LEAN	332	14.35	30	11.29	13.16	0.7	1.83	0.07	0.02	0.29	0.07	0	0	0	0.03	0	0.02	78	1.12	0.35
GROUND BEEF, 75% LEAN	293	15.76	25	9.48	8.63	0.52	1.53	0.07	0.02	0.29	0.06	0	0.01	0	0.03	0	0.02	75	1.23	0.39
GROUND BEEF, 80% LEAN	254	17.17	20	7.67	8.76	0.52	1.23	0.07	0.01	0.14	0.05	0	0.01	0	0.03	0	0.01	71	1.34	0.44
GROUND BEEF, 85% LEAN	215	18.59	15	5.87	6.55	0.43	0.94	0.06	0.01	0.17	0.04	0	0.01	0	0.04	0	0.01	68	1.45	0.48
LOIN, WING STEAK, LF, 6MM TRIM, Canada	265	19.5	20.2	8.23	8.78	0.72	0	0.25	0.41	1.64	0.25	0	0	0.38	0.03	0	0	53.72	1.54	0.5
AUSTRALIAN, SMALL END RIB, WAGYU, lean only, marble 4/5	234	20.35	16.93	6.54	8.45	0.52	0.76	0.03	0.35	11.67	0.02	0.01	0.01	0.35	0.04	0	0	72	1.68	0.59
AUSTRALIAN, TENDERLOIN, WAGYU, lean only, marble score 4/5	191	20.19	12.3	5.51	5.25	0.49	0.46	0.04	0.33	8.25	0.02	0.01	0.01	0.32	0.07	0	0	59	1.67	0.59
AUSTRALIAN, TENDERLOIN, WAGYU, lean, marble score 9	237	18.87	17.73	7.38	8.17	0.7	0.65	0.04	0.5	12.50	0.02	0.01	0.01	0.49	0.07	0	0	74	1.56	0.55
AUSTRALIAN, TOP LOIN, WAGYU, lean only, marble score 4/5	223	20.15	15.69	5.91	8.02	0.44	0.52	0.02	0.3	15.00	0.01	0.01	0.01	0.3	0.04	0	0	58	1.67	0.59
CHUCK EYE COUNTRY-STYLE RIBS,, 0” fat, choice	210	18.87	14.99	6.39	7.27	1.08	0.91	0.04	0.47	11.75	0.03	0	0	0.47	0.04	0.54	0	70	1.52	0.54
CHUCK EYE ROAST, BONELESS, 0” fat, choice	185	19.14	12.02	5.07	5.91	0.93	0.69	0.03	0.41	13.67	0.02	0	0	0.41	0.04	0.46	0	67	1.54	0.54
CHUCK EYE STEAK, BONELESS, 0” fat, choice	227	18.86	16.85	7.18	7.98	1.15	1.06	0.04	0.5	12.50	0.03	0	0	0.5	0.04	0.57	0	68	1.52	0.54
CHUCK, BLADE ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	191	19.4	12.04	4.93	6.04	0.44	0.38	0.04	0.32	8.00	0.04	0	0	0.27	0.05	0	0	59.86	1.53	0.5
CHUCK, BLADE STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	197	19.24	12.67	5.22	6.36	0.47	0.41	0.04	0.33	8.25	0.04	0	0	0.28	0.05	0	0	60.07	1.52	0.49
CHUCK, SHORT RIBS, BONELESS, 0” fat, choice	240	17.22	19.03	8.14	9.53	1.28	1.12	0.04	0.56	14.00	0.04	0	0	0.56	0.04	0.64	0	73	1.39	0.49
CHUCK, SHOULDER CLOD, 0” fat, choice	182	18.75	11.33	4.19	4.41	0.46	0.39	0.02	0.32	16.00	0.02	0	0	0.32	0.05	0	0	65	1.49	0.49
CHUCK, UNDER BLADE POT ROAST OR STEAK, 0” fat, choice	202	19.15	13.93	5.9	6.79	1.04	0.85	0.03	0.45	15.00	0.02	0	0	0.45	0.04	0.52	0	66	1.54	0.54
LOIN, STRIP LOIN (NEW YORK) STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	213	20.11	13.82	5.71	7.2	0.45	0.45	0.04	0.29	7.25	0.04	0	0	0.26	0.03	0	0	53.87	1.52	0.5
LOIN, STRIP LOIN ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	211	20.2	13.52	5.59	7.04	0.43	0.45	0.04	0.28	7.00	0.04	0	0	0.25	0.03	0	0	53.65	1.53	0.5
LOIN, T-BONE STEAK (PORTERHOUSE), 3MM TRIM, Canada	243	19.89	17.35	7.2	8.81	0.55	0.58	0.05	0.37	7.40	0.05	0	0	0.33	0.04	0	0	55.15	1.75	0.56
LOIN, T-BONE STEAK (PORTERHOUSE), LEAN & FAT, 0MM TRIM, Canada	205	21.03	12.79	5.38	6.28	0.45	0.43	0.04	0.31	7.75	0.04	0	0	0.27	0.04	0	0	52.64	1.85	0.59
PLATE STEAK, INSIDE SKIRT, 0” fat, choice	195	20.06	12.78	5.03	6.01	0.6	0.69	0.03	0.44	14.67	0.01	0	0.01	0.42	0.06	0.05	0	65	1.71	0.54
PLATE STEAK, BONELESS, OUTSIDE, 0″ fat, choice	238	17.69	18.44	7.43	8.13	0.91	1.03	0.05	0.68	13.60	0.03	0.01	0.01	0.65	0.08	0.07	0	71	1.51	0.48
PORTERHOUSE STEAK, 1/8” fat, choice	218	20.36	14.58	6.17	6.84	0.69	0.86	0.04	0.45	11.25	0.03	0	0.01	0.43	0.04	0.07	0	61	1.74	0.55
RIB EYE ROAST, BONELESS, LEAN & FAT, 3MM TRIM, Canada	239	19.96	17.01	7.09	8.58	0.52	0.55	0.05	0.35	7.00	0.05	0	0	0.32	0.03	0	0	54.99	1.58	0.51
RIB EYE STEAK, BONELESS, LEAN & FAT, 0MM TRIM, Canada	200	21.18	12.26	5.14	5.96	0.41	0.4	0.03	0.29	9.67	0.03	0	0	0.26	0.03	0	0	52.24	1.67	0.54
RIB EYE STEAK, BONELESS, LEAN & FAT, 3MM TRIM, Canada	235	20.12	16.42	6.83	8.31	0.51	0.53	0.04	0.34	8.50	0.04	0	0	0.31	0.03	0	0	54.54	1.59	0.52
RIB EYE STEAK/ROAST, BONELESS, 1/8″ fat, choice	253	18.39	19.95	8.74	9.32	0.93	1.24	0.04	0.66	16.50	0.03	0	0.01	0.63	0.06	0.09	0	68	1.57	0.5
RIB, BACK RIBS, BONE-IN, choice	336	15.75	29.89	13.3	14.55	1.22	1.95	0.06	0.86	14.33	0.05	0	0.01	0.83	0.05	0.14	0	76	1.34	0.42
RIB, RIB EYE ROAST, BONELESS, LEAN & FAT, 0MM TRIM, Canada	207	20.97	13.03	5.5	6.37	0.43	0.43	0.04	0.3	7.50	0.04	0	0	0.27	0.03	0	0	52.75	1.66	0.54
RIB, RIB ROAST, BONE-IN, LEAN & FAT, 0MM TRIM, Canada	225	19.92	15.28	6.63	7.65	0.53	0.52	0.05	0.36	7.20	0.05	0	0	0.32	0.04	0	0	54.83	1.57	0.51
RIB, RIB ROAST, BONE-IN, LEAN & FAT, 3MM TRIM, Canada	263	18.82	19.67	8.41	10.16	0.62	0.67	0.06	0.42	7.00	0.06	0	0	0.38	0.04	0	0	57.2	1.49	0.48
RIBEYE CAP STEAK, lean only, 0” fat, choice	187	19.46	11.4	4.36	5.17	0.45	0.48	0.02	0.34	17.00	0	0	0.01	0.32	0.08	0.03	0.02	64	1.74	0.54
T-BONE STEAK, 1/8” fat, choice	228	20	15.83	6.68	7.31	0.72	0.91	0.04	0.47	11.75	0.03	0	0.01	0.44	0.04	0.08	0	62	1.71	0.54
TOP LOIN PETITE, 1/8” fat, choice	199	20.8	12.6	4.04	5.41	0.42	0.7	0.01	0.33	33.00	0	0	0.01	0.31	0.05	0.05	0.02	65	1.78	0.56
TOP LOIN STEAK, (NY Strip), 1/8” fat, choice	205	21.13	13.36	5.68	6.46	0.67	0.8	0.04	0.44	11.00	0.02	0	0.01	0.42	0.05	0.07	0	61	1.8	0.57
TOP SIRLOIN CAP STEAK, 1/8” fat, choice	199	19.7	13.4	5.08	7.08	0.43	0.81	0.01	0.34	34.00	0	0	0.01	0.32	0.04	0.06	0.02	68	1.68	0.53

Poultry

All portions are 100 grams.

Leg = drumstick + thigh

Enhanced = injected with saltwater or stock to increase weight

Ingredient	Calories	Protein(g)	Fat(g)	Sat Fat(g)	Mono Fat(g)	Poly Fat(g)	TransFat(g)	Omega3(g)	Omega6(g)	n6:n3	ALA	EPA	DHA	DPA	LA	ARA	GLA	CLA	Chol(mg)	Leucine(g)	Methion(g)
CHICKEN DRUMSTICK, RAW W/SKIN, broiler/fryer	161.00	18.08	9.19	2.46	3.72	1.96	0.05	0.09	1.72	18.25	0.08	0.00	0.01	0.01	1.67	0.09	0.01	0.01	91.99	1.50	0.51
CHICKEN DRUMSTICK, RAW W/SKIN, broiler/fryer, meat only	116.00	19.41	3.72	0.95	1.33	0.86	0.02	0.05	0.68	14.50	0.02	0.00	0.01	0.01	0.66	0.09	0.00	0.00	88.99	1.66	0.55
CHICKEN LEG, RAW, broiler/fryer, meat only, bone removed	120.00	19.17	4.22	1.05	1.43	0.96	0.01	0.06	0.65	11.00	0.02	0.00	0.01	0.01	0.61	0.09	0.01	0.01	90.99	1.61	0.54
CHICKEN LIVER, RAW, all classes	119.00	16.92	4.83	1.56	1.25	1.31	0.07	0.01	0.48	41.00	0.01	0.00	0.00	0.00	0.47	0.33	0.01	0.00	345.00	1.52	0.44
CHICKEN THIGH, MEAT AND SKIN, RAW, Enhanced, w/skin	197.00	16.55	14.58	3.97	6.28	3.13	0.08	0.16	2.81	17.07	0.14	0.00	0.01	0.01	2.73	0.08	0.04	0.02	95.00	1.26	0.42
CHICKEN THIGH, MEAT ONLY, RAW, Enhanced, w/skin	109.99	19.11	3.69	0.89	1.22	0.76	0.01	0.05	0.62	13.25	0.02	0.00	0.00	0.01	0.60	0.07	0.00	0.00	87.00	1.56	0.53
CHICKEN THIGH, RAW W/SKIN, broiler/fryer	221.00	16.52	16.61	4.53	6.94	3.47	0.08	0.16	3.13	19.00	0.14	0.00	0.01	0.01	3.05	0.11	0.02	0.02	98.00	1.32	0.44
CHICKEN THIGH, RAW, W/SKIN, broiler/fryer, meat only	121.00	19.66	4.12	1.09	1.49	0.94	0.02	0.05	0.76	16.25	0.04	0.00	0.01	0.01	0.74	0.09	0.00	0.00	94.00	1.67	0.56
CHICKEN, BREAST, MEAT ONLY, RAW, broiler/fryer, enhanced	108.00	20.32	3.00	0.54	1.33	0.69	0.01	0.02	0.31	13.00	0.01	0.00	0.00	0.01	0.29	0.05	0.00	0.00	64.00	1.63	0.52
GROUND TURKEY, 85% LEAN, 15% FAT, RAW	180.00	16.90	12.53	3.41	4.55	3.48	0.18	0.20	3.09	15.47	0.16	0.01	0.01	0.01	3.05	0.11	0.01	0.02	78.00	1.40	0.49
GROUND TURKEY, 93% LEAN, 7% FAT, RAW	150.01	18.73	8.34	2.18	2.85	2.54	0.12	0.14	2.22	15.75	0.12	0.00	0.01	0.01	2.19	0.11	0.01	0.01	74.00	1.54	0.55
GROUND TURKEY, FAT FREE, RAW	112.00	23.57	1.95	0.48	0.51	0.60	0.01	0.04	0.46	13.00	0.02	0.00	0.01	0.01	0.45	0.07	0.00	0.00	55.00	1.94	0.69
TURKEY BACK, MEAT AND SKIN, RAW, From whole bird, enhanced	206.00	16.86	15.41	4.34	11.11	8.71	0.22	0.26	3.97	15.36	0.24	0.00	0.00	0.01	3.93	0.08	0.01	0.04	84.00	1.07	0.40
TURKEY BACK, MEAT ONLY, RAW, From whole bird, enhanced	114.00	19.27	4.12	1.13	1.25	1.01	0.05	0.06	0.87	14.80	0.05	0.00	0.00	0.00	0.85	0.06	0.00	0.00	79.00	1.34	0.51
TURKEY BREAST, MEAT ONLY, RAW, From whole bird, enhanced	101.00	21.54	1.66	0.29	0.26	0.26	0.01	0.01	0.20	17.00	0.01	0.00	0.00	0.00	0.20	0.02	0.00	0.00	54.00	1.49	0.56
TURKEY DRUMSTICK, MEAT ONLY, RAW, From whole bird, enhanced	114.00	19.27	4.12	1.13	1.25	1.01	0.05	0.06	0.87	14.80	0.05	0.00	0.00	0.00	0.85	0.06	0.00	0.00	79.00	1.34	0.51
TURKEY THIGH, RETAIL PARTS, MEAT AND SKIN, RAW	161.00	19.54	9.16	2.39	3.00	2.46	0.11	0.16	2.14	13.00	0.14	0.00	0.01	0.01	2.12	0.09	0.00	0.01	83.00	1.52	0.51
TURKEY THIGH, RETAIL PARTS, MEAT ONLY, RAW	116.00	20.60	3.69	0.79	0.75	0.72	0.04	0.05	0.58	12.25	0.02	0.00	0.00	0.01	0.56	0.08	0.00	0.00	78.00	1.70	0.58
TURKEY WING, MEAT ONLY, RAW, From whole bird, non-enhanced	114.00	23.66	1.48	0.29	0.26	0.26	0.01	0.01	0.20	17.00	0.01	0.00	0.00	0.00	0.20	0.02	0.00	0.00	57.00	1.63	0.62
TURKEY, DARK MEAT, RAW, enhanced turkey, from whole, meat only	113.93	19.26	4.12	1.12	1.25	1.01	0.05	0.06	0.86	14.60	0.05	0.00	0.00	0.00	0.85	0.06	0.00	0.00	78.95	1.34	0.51
TURKEY, DARK MEAT, RAW, W/SKIN, enhanced turkey, from whole, meat & skin	168.99	17.84	10.83	3.03	6.63	5.23	0.15	0.18	2.72	15.40	0.16	0.00	0.00	0.01	2.68	0.07	0.00	0.02	82.00	1.19	0.45
TURKEY, LIGHT MEAT, RAW, enhanced turkey, from whole, meat only	100.94	21.53	1.66	0.29	0.26	0.26	0.01	0.01	0.20	17.00	0.01	0.00	0.00	0.00	0.20	0.02	0.00	0.00	53.97	1.49	0.56
TURKEY, LIGHT MEAT, RAW, W/SKIN, enhanced turkey, from whole, meat & skin	147.00	20.02	7.42	1.95	4.94	3.93	0.11	0.12	1.79	15.20	0.11	0.00	0.00	0.00	1.76	0.05	0.00	0.01	60.00	1.34	0.51
TURKEY, WHOLE, RAW, enhanced turkey, meat only	105.00	20.87	2.39	0.54	0.74	0.63	0.02	0.02	0.40	17.00	0.01	0.00	0.00	0.00	0.39	0.04	0.00	0.00	61.00	1.45	0.54
TURKEY, WHOLE, RAW, W/SKIN, enhanced turkey, meat & skin	158.00	19.02	9.10	2.48	6.26	4.93	0.13	0.15	2.25	14.69	0.13	0.00	0.00	0.01	2.21	0.06	0.00	0.01	69.99	1.27	0.48

Dairy & Egg

Ingredient	Grams	Calories	Protein(g)	Fat(g)	Sat Fat(g)	Mono Fat(g)	Poly Fat(g)	TransFat(g)	Omega3(g)	Omega6(g)	n6:n3	ALA FA18:3n-3ccc(g)	EPA FA20:5n-3(g)	DHA FA22:6n-3(g)	DPA FA22:5n-3(g)	LA FA18:2n-6cc(g)	ARA FA20:4u(g)	CLA FA18:2(g)	GLA FA18:3n-6ccc(g)	Chol(mg)	Leucine(g)	Methion(g)
CHEESE FOOD, IMITATION	100	257	4.08	19.5	8	3.11	7.54	0.13	0.94	6.55	6.968085106383	0.94	0	0	0	6.5	0	0.01	0.04	6	0	0
CHEESE FOOD, PASTEURIZED PROCESS, AMERICAN, W/O ADDED VIT-D	100	330	16.86	25.63	15.06	6.85	1.05	0.92	0.15	0.67	4.4666666666667	0.12	0.01	0.01	0.02	0.63	0.04	0.02	0	98	1.59	0.38
CHEESE, BLUE	100	353	21.4	28.74	18.67	7.78	0.8	0	0.24	0.42	1.75	0.24	0	0	0	0.42	0	0	0	75	1.92	0.58
CHEESE, BRIE	100	334	20.75	27.68	17.41	8.01	0.83	0	0.31	0.41	1.3225806451613	0.31	0	0	0	0.41	0	0	0	100	1.93	0.59
CHEESE, CARAWAY	100	376	25.18	29.2	18.58	8.28	0.83	0	0.32	0.4	1.25	0.32	0	0	0	0.4	0	0	0	93	2.41	0.66
CHEESE, CHEDDAR	100	403	24.9	33.14	21.09	9.39	0.94	0	0.36	0.45	1.25	0.36	0	0	0	0.45	0	0	0	105	2.38	0.65
CHEESE, CHEDDAR, IMITATION, LOW CHOLESTEROL	100	390	25	32	5.82	14.13	10.62	0	0.17	8.28	48.705882352941	0.18	0	0	0	8.28	0	0	0	15	0	0
CHEESE, CHEDDAR, REDUCED FAT	100	309	27.35	20.41	12.6	5.3	0.89	0.73	0.08	0.52	6.5	0.06	0.01	0	0.01	0.49	0.04	0.1	0	76	0	0
CHEESE, CHEDDAR, REDUCED FAT (18%)	100	282	27.2	18.3	11.58	5.02	0.75	0	0.13	0.48	3.6923076923077	0.13	0	0	0	0.45	0.03	0	0	56	0	0
CHEESE, COTTAGE 0.1% MF, less than 0.1% MF	100	85	17.27	0.42	0.27	0.11	0.01	0	0	0.01	——	0	0	0	0	0.01	0	0	0	7	1.78	0.52
CHEESE, COTTAGE 1% MF	100	72	12.39	1.02	0.65	0.29	0.03	0	0.01	0.02	2	0.01	0	0	0	0.02	0	0	0	4	1.27	0.37
CHEESE, COTTAGE 2% MF	100	86	11.83	2.45	0.98	0.44	0.07	0	0.01	0.05	5	0.01	0	0	0	0.05	0	0	0	10	1.19	0.29
CHEESE, CREAM	100	342	5.93	34.24	19.29	8.62	1.44	0	0.17	0.87	5.1176470588235	0.17	0	0	0	0.82	0.06	0	0	110	0.66	0.19
CHEESE, CREAM BASE SPREAD	100	295	7.1	28.6	18.02	8.07	1.03	0	0.4	0.5	1.25	0.4	0	0	0	0.5	0	0	0	90	0	0
CHEESE, CREAM, LOWFAT	100	202	7.85	15.28	9.1	4	0.66	0	0.08	0.39	4.875	0.08	0	0	0	0.36	0.03	0	0	54	0.87	0.25
CHEESE, DRY WHITE, QUESO SECO	100	325	24.51	24.35	13.72	6.42	1.24	0.88	0.14	0.75	5.3571428571429	0.11	0.01	0	0.02	0.7	0.04	0.13	0.01	78	0	0
CHEESE, FETA	100	264	14.21	21.28	14.95	4.62	0.59	0	0.26	0.25	0.96153846153846	0.26	0	0	0	0.25	0	0	0	89	1.4	0.37
CHEESE, FONTINA	100	389	25.6	31.14	19.2	8.69	1.65	0	0.79	0.68	0.86075949367089	0.79	0	0	0	0.68	0	0	0	116	2.66	0.71
CHEESE, FRESH, QUESO FRESCO	100	299	18.09	23.82	12.94	5.97	1.11	0.83	0.13	0.63	4.8461538461538	0.1	0.01	0	0.01	0.59	0.04	0.14	0.01	69	0	0
CHEESE, GOUDA	100	357	24.94	28	17.61	7.75	0.66	0	0.39	0.21	0.53846153846154	0.39	0	0	0	0.21	0	0	0	114	2.56	0.72
CHEESE, GRUYERE	100	413	29.81	32.34	18.91	10.04	1.73	0	0.43	1.03	2.3953488372093	0.43	0	0	0	1.03	0	0	0	110	3.1	0.82
CHEESE, MEXICAN, QUESO ANEJO	100	373	21.44	29.98	19.03	8.53	0.9	0	0.34	0.44	1.2941176470588	0.34	0	0	0	0.44	0	0	0	105	2.02	0.54
CHEESE, MONTEREY	100	374	24.48	30.28	19.07	8.75	0.9	0	0.26	0.5	1.9230769230769	0.26	0	0	0	0.5	0	0	0	89	2.34	0.64
CHEESE, MONTEREY, LOWFAT	100	310	28.2	21.6	14.04	5.64	0.84	0	0.24	0.48	2	0.24	0	0	0	0.48	0	0	0	65	0	0
CHEESE, MOZZARELLA, 48% water, 25% MF	100	319	21.6	24.64	15.56	7.03	0.78	0	0.21	0.45	2.1428571428571	0.21	0	0	0	0.45	0	0	0	89	2.11	0.6
CHEESE, MOZZARELLA, 52% water, 22.5% MF	100	300	22.17	22.35	13.15	6.57	0.77	0	0.37	0.31	0.83783783783784	0.37	0	0	0	0.31	0	0	0	79	1.83	0.52
CHEESE, PARMESAN, GRATED	100	432	38.46	28.61	17.3	8.38	1.17	0	0.19	0.79	4.1578947368421	0.19	0	0	0	0.75	0	0	0	88	3.72	1.02
CHEESE, PARMESAN, HARD	100	392	35.75	25.83	16.41	7.51	0.57	0	0.29	0.21	0.72413793103448	0.29	0	0	0	0.21	0	0	0	68	3.45	0.96
CHEESE, PASTEURIZED PROCESS, AMERICAN, W/O ADDED VIT-D	100	371	18.13	31.79	18.06	8.24	1.29	1.14	0.18	0.83	4.6111111111111	0.14	0.01	0.01	0.02	0.79	0.04	0.02	0	100	1.72	0.47
CHEESE, PROCESSED, CHEDDAR	100	376	22.15	31.25	19.69	8.95	0.99	0	0.38	0.48	1.2631578947368	0.38	0	0	0	0.48	0	0	0	94	1.96	0.57
CHEESE, PROCESSED, SWISS	100	334	24.73	25.01	16.05	7.05	0.62	0	0.28	0.27	0.96428571428571	0.28	0	0	0	0.27	0	0	0	85	2.19	0.64
CHEESE, PROVOLONE	100	352	25.58	26.62	17.08	7.39	0.77	0	0.27	0.39	1.4444444444444	0.27	0	0	0	0.39	0	0	0	69	2.3	0.69
CHEESE, PROVOLONE, REDUCED FAT	100	274	24.7	17.6	11.3	4.89	0.51	0	0.18	0.26	1.4444444444444	0.18	0	0	0	0.26	0	0	0	55	2.3	0.69
CHEESE, ROMANO	100	387	31.8	26.94	17.11	7.84	0.59	0	0.31	0.22	0.70967741935484	0.31	0	0	0	0.22	0	0	0	104	3.07	0.85
CHEESE, ROQUEFORT, blue	100	369	21.54	30.64	19.26	8.47	1.32	0	0.7	0.48	0.68571428571429	0.7	0	0	0	0.48	0	0	0	90	2.11	0.56
CHEESE, SWISS (EMMENTALER)	100	380	26.93	27.8	17.78	7.27	0.97	0	0.35	0.49	1.4	0.35	0	0	0	0.49	0	0	0	92	2.96	0.78
CHEESE, SWISS, LOWFAT	100	173	28.4	5.1	3.3	1.35	0.18	0	0.06	0.09	1.5	0.07	0	0	0	0.09	0	0	0	35	0	0
CHEESE, WHITE, QUESO BLANCO	100	310	20.38	24.31	13.66	6.46	1.15	0.89	0.13	0.65	5	0.1	0.01	0	0.02	0.61	0.04	0.14	0.01	70	0	0
DAIRY, BUTTER, LIGHT W/O SALT	100	499	3.3	55.1	34.32	15.93	2.05	0	0.8	0.98	1.225	0.8	0	0	0	0.98	0	0	0	106	0	0
DAIRY, BUTTER, REGULAR	100	717	0.85	81.11	51.37	21.02	3.04	4.64	0.31	2.16	6.9677419354839	0.32	0	0	0	2.17	0	0.27	0	215	0.08	0.02
DAIRY, BUTTER, WHIPPED	100	717	0.85	81.11	50.49	23.43	3.01	0	1.18	1.45	1.228813559322	1.18	0	0	0	1.45	0	0	0	219	0.08	0.02
DAIRY, COCONUT MILK	100	230	2.29	23.84	21.14	1.01	0.26	0	0	0.26	——	0	0	0	0	0.26	0	0	0	0	0.17	0.04
DAIRY, CREAM, WHIPPING, 35% MF	100	328	2.09	35	21.81	10.16	1.21	0	0.45	0.61	1.3555555555556	0.45	0	0	0	0.61	0	0	0	128.46	0.2	0.05
DAIRY, FROZEN YOGOURT (YOGURT)	100	127	3	3.6	2.33	0.99	0.1	0	0.03	0.05	1.6666666666667	0.03	0	0	0	0.05	0	0	0	13	0.41	0.12
DAIRY, KEFIR	100	63	3.5	3.6	2.31	0.98	0.1	0.18	0.03	0.07	2.3333333333333	0.03	0	0	0	0.06	0.01	0	0	15	0.34	0.09
DAIRY, MARGARINE, TUB, SOYA OIL (LIQUID & HYDROGENATED & BUTTERMILK SOLIDS)	100	716.02	0.8	80.4	13.71	27.83	28.8	12.07	3.5	24.55	7.0142857142857	3.5	0	0	0	24.26	0	0	0.29	0	0.07	0.02
DAIRY, MILK, CONDENSED, canned, sweetened	100	321	7.91	8.7	5.49	2.43	0.34	0	0.12	0.18	1.5	0.12	0	0	0	0.17	0	0	0	34	0.78	0.2
DAIRY, MILK, COW’S, FLUID, 1% FAT W/O ADDED VIT-A & D	100	42	3.37	0.97	0.63	0.28	0.04	0	0	0.03	——	0	0	0	0	0.03	0	0	0	5	0.32	0.09
DAIRY, MILK, COW’S, LESS FAT, FLUID, 2% MILKFAT W/O ADDED VIT-A & D	100	50	3.3	1.98	1.26	0.56	0.07	0.09	0.01	0.06	6	0.01	0	0	0	0.06	0	0	0	8	0.31	0.09
DAIRY, MILK, FLUID, GOAT, WHOLE, UNENRICHED	100	69	3.56	4.14	2.67	1.11	0.15	0	0.04	0.09	2.25	0.04	0	0	0	0.09	0	0	0	11	0.31	0.08
DAIRY, MILK, FLUID, HUMAN, WHOLE, MATURE	100	70	1.03	4.38	2.01	1.66	0.5	0.3	0.05	0.32	6.4	0.05	0	0	0	0.3	0.03	0	0	14	0.1	0.02
DAIRY, MILK, FLUID, SKIM (NONFAT)	100	34	3.37	0.08	0.06	0.02	0	0	0	0	——	0	0	0	0	0	0	0	0	2	0.33	0.06
DAIRY, MILK, FLUID, WHOLE, 3.3% MF, pasteurized, homogenized	100	61	3.15	3.25	2.42	1.2	0.14	0.16	0	0.11	——	0	0	0	0	0.1	0.01	0	0	10	0.27	0.07
DAIRY, MILK, FLUID, WHOLE, PRODUCER, 3.7% MF	100	64	3.28	3.66	2.28	1.06	0.14	0.16	0.02	0.07	3.5	0.02	0	0	0.01	0.06	0	0	0	14	0.32	0.08
DAIRY, SOUR CREAM, CULTURED, 18% MF	100	188	3.09	18	11.21	5.2	0.67	0	0.26	0.32	1.2307692307692	0.26	0	0	0	0.32	0	0	0	42.02	0.3	0.08
DAIRY, SOUR CREAM, LIGHT	100	138	3.5	10.6	6.6	3.1	0.4	0	0.16	0.19	1.1875	0.16	0	0	0	0.19	0	0	0	35	0	0
DAIRY, SOY BEVERAGE, ENRICHED, W/ADDED OMEGA-3	100	45	2.88	2.06	0.2	0	0	0	0.6	1.7	2.8333333333333	0	0	0	0	0	0	0	0	0	0	0
DAIRY, YOGOURT (YOGURT), PLAIN, 1% to 2% MF	100	63	5.25	1.55	1	0.43	0.04	0	0.01	0.03	3	0.01	0	0	0	0.02	0	0	0	6	0.53	0.15
DAIRY, YOGOURT (YOGURT), PLAIN, 2% to 4% MF	100	71	4.73	2.79	1.8	0.77	0.08	0	0.02	0.05	2.5	0.02	0	0	0	0.04	0.01	0	0	9.6	0.48	0.14
DAIRY, YOGOURT (YOGURT), PLAIN, over 4% MF	100	104	4	5.86	3.79	1.6	0.16	0	0.05	0.1	2	0.05	0	0	0	0.09	0.01	0	0	18	0.4	0.12
DAIRY, YOGOURT (YOGURT), PLAIN, stirred or swiss style	100	68	5.12	2.07	1.33	0.57	0.05	0	0.01	0.04	4	0.01	0	0	0	0.03	0	0	0	9.15	0.52	0.15
DAIRY, YOGOURT (YOGURT), PLAIN, under 1% MF	100	51	5.04	0.1	0.06	0.03	0	0	0	0	——	0	0	0	0	0	0	0	0	1.85	0.51	0.15
DAIRY, YOGURT, GREEK, PLAIN, NONFAT	100	59	10.19	0.39	0.12	0.05	0.01	0.01	0	0.01	——	0	0	0	0	0.01	0	0	0	5	0	0
EGG SUBSTITUTE, frozen, yolk replaced	100	160	11.29	11.11	1.93	2.44	6.24	0	0.06	6	100	0.06	0	0	0	6	0	0	0	2	0.97	0.39
EGG SUBSTITUTE, LIQUID	100	84	12	3.31	0.66	0.9	1.6	0	0.18	1.36	7.5555555555556	0.18	0	0	0	1.36	0	0	0	1	1.08	0.42
EGG YOLK, CHICKEN, frozen, fresh	100	299	15.33	25.24	7.92	9.78	4.25	0.1	0.23	0.07	0.30434782608696	0.09	0	0.13	0.01	0	0.43	0	0.02	991	1.33	0.37
EGG, CHICKEN, RAW, whole, fresh	100	143	12.56	9.51	3.13	3.66	1.91	0.04	0.1	1.58	15.8	0.04	0	0.06	0.01	1.53	0.19	0.01	0.01	372	1.09	0.38
EGG, CHICKEN, WHOLE, RAW, fresh or frozen	100	145	11.8	10.01	3.04	4.18	1.45	0.07	0.14	1.27	9.0714285714286	0.06	0	0.07	0.01	1.08	0.16	0.01	0.01	365.81	1.07	0.39
EGG, CHICKEN, YOLK, RAW, fresh or frozen	100	366	15.9	32.68	9.93	13.65	5.25	0.23	0.47	4.14	8.8085106382979	0.2	0.01	0.23	0.03	3.52	0.44	0.05	0.03	1194	1.39	0.39

NutriDensity Data

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