Boiled CabbageBoiled and Drained Cabbage17.40.270.171.080.760.49NA130016300.614730
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.110.171.751.70.49NA75033.300.5819.60
Dried Goji BerriesGoji berries, driedNANANANANANANANANA14NANANA0
Jerusalem-artichokesRaw Jerusalem-artichokes1.370.270.0821.80.540.11NA1805.4800.260.140
Baked Yellow PlantainsPlantains, yellow, baked290.0580.0840.440.340.14NA34010.6008.320
Yellow PlantainsRaw Yellow Plantains460.0510.0620.550.250.2NA180150023.60
Canned Prune JuicePrune juice, canned00.0230.0991.10.150.31NA005.7700.174.80.004
Canned Cranberry-orange RelishCranberry-orange relish, canned2.250.0170.0110.056NANANANA010NANANA0.007
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple70.600.262.86NA0.098NA13.7058.400.020.780.008
Deglet Noor DatesDates, deglet noor00.0180.0230.450.210.059NA6.7400.1400.0180.960.011
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1.370.0140.0680.120.210.075NA39.703.30NANA0.012
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.190.152.60.960.25NA26.7056.70NANA0.013
White Gourd-flowered Raw White Gourd-flowered NA0.210.162.31.10.29NA430720NANA0.014
Cooked TaroCooked Taro no Salt2.80.0750.020.360.240.23NA13.403.5202.060.850.016
Frozen StrawberriesStrawberries, frozen, unsweetened5.70.0630.111.320.310.08NA48.6011800.836.30.017
CranberriesRaw Cranberries6.520.0260.0430.220.640.12NA2.17030.402.87110.017
PrunesRaw Dehydrated Prunes260.0350.0490.880.120.22NA0.59000NANA0.017
QuincesRaw Quinces3.50.0350.0530.350.140.07NA5.26026.3NANANA0.018
Stewed PrunesStewed dehydrated Prunes230.0410.0270.870.0960.17NA0000NANA0.018
Frozen BoysenberriesBoysenberries, frozen, unsweetened60.110.0741.530.50.11NA12606.201.7415.60.018
PineappleRaw Pineapple60.160.06410.430.22NA3609600.041.40.018
Dried Agar SeaweedSeaweed, agar, dried00.0030.0730.0660.990.099NA1900001.637.970.02
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids3.080.0150.0740.390.210.077NA41.503.5400.0920.460.02
Sweet PotatoRaw Sweet Potato8240.0910.0710.650.930.242.0312.802.800.32.10.021
Golden RaisinsGolden Seedless Raisins00.0030.0630.38NA0.11NA101.0600.041.160.022
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt00.10.0170.160.590.25NA14.6000NANA0.022
Onions FlakesDry Onions Flakes0.290.140.0290.280.40.46NA47.6021.500.0521.10.022
Cooked Tree FernCooked Tree Fern no Salt2500.758.750.160.45NA37.50750NANA0.023
Agar SeaweedRaw Agar Seaweed00.0190.0850.211.160.12NA3270003.358.850.023
Frozen BlackberriesBlackberries, frozen, unsweetened9.380.0450.0721.90.240.095NA5304.8401.83310.023
ShallotsRaw Shallots00.0830.0280.280.40.48NA47.201100.0561.10.024
Dried ShallotsFreeze-dried Shallots0.290.0860.0290.290.410.48NA33.3011.200.0521.120.024
Orange PeelRaw Orange Peel21.60.120.0930.930.510.18NA310140NA0.26NA0.025
Microwaved PotatoesWhole Microwaved Potatoes00.110.031.630.430.33NA11.4014.40NANA0.025
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow78.300.173.73NA0.1NA13.3030.300.0170.670.025
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt10430.0660.0560.560.560.191.562209.100.772.50.025
Boiled Burdock RootBoiled and Drained Burdock Root00.0440.0660.360.40.32NA22.702.9500.522.270.026
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.140.211.030.490.34NA16.504.1201.240.310.027
Canned Mango NectarMango nectar, canned68.60.0060.0060.160.140.029NA13.703000.411.570.027
Asian PearsRaw Asian Pears00.0210.0240.520.170.052NA1909.0500.2910.70.029
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.029
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.029
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.029
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.029
Dried Zante CurrantsCurrants, zante, dried1.380.0550.0490.56NA0.1NA3.4501.6200.0381.140.029
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt00.120.0231.650.60.34NA11.501500.0112.530.03
Red CurrantsRaw Red And White Currants3.570.0710.0890.180.110.13NA14.3073.200.1819.60.03
YamRaw Yam5.930.0950.0270.470.270.25NA19.5014.500.31.950.031
Frozen Whole OnionsFrozen Whole Onions, Unprepared00.0740.0690.50.280.27NA6002300.0571.140.031
Dark RaisinsDark Seedless Raisins00.0350.0420.26NA0.058NA1.6700.7700.041.170.031
ElderberriesRaw Elderberries410.0960.0820.680.190.32NA8.2049.3NANANA0.032
Boiled Lotus RootBoiled and Drained Lotus Root00.190.0150.450.460.33NA12041.500.0150.150.032
OrangesRaw Oranges23.40.190.0850.60.530.13NA64011300.3800.032
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids00.0220.0480.720.440.32NA1202.6010.40.032
Cooked Frozen OnionsBoiled and Drained Frozen Onions00.0570.0640.470.280.25NA46.4018.200.0361.070.032
PotatoesRaw Whole Potatoes00.110.0421.380.380.39NA19.5025.600.0132.60.032
BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.72460.033
Hawaii Mountain YamRaw Hawaii Mountain YamNA0.150.0280.720.650.27NA2103.900.312.10.033
Russet PotatoesRaw Whole Russet Potatoes00.10.0421.30.380.44NA17.707.200.0132.280.033
Baked Russet PotatoesBaked Whole Russet Potatoes1.050.0710.0511.40.40.37NA27.408.7400.0742.10.034
Navel OrangesRaw Navel Oranges24.50.140.10.870.530.16NA69.4012100.3100.035
Burdock RootRaw Burdock Root00.0140.0420.420.450.33NA3204.1700.532.220.035
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.170.0670.390.160.12NA2100.430NANA0.036
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.20.0710.410.180.13NA29.400.590NANA0.036
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt4280.130.11.20.390.18NA4108.970NANA0.036
Boiled TurnipsBoiled and Drained Turnips00.120.11.360.650.3NA41052.700.0910.450.036
RaspberriesRaw Raspberries3.850.0620.0731.150.630.116.640.4050.401.67150.037
Baked PotatoesWhole Baked Potatoes1.080.0690.0521.50.40.33NA30010.300.0432.150.037
TaroRaw Taro3.570.0850.0220.540.270.25NA19.60402.130.890.037
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3.330.0330.130.50.50.18NA9709.3300.10.670.037
Dried PlumsRaw Dried Plums16.30.0210.0780.780.180.085NA1.6700.2500.1824.80.037
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared4210.160.11.30.390.19NA4201103.252.460.037
PlumsRaw Plums370.0610.0570.910.290.063NA11020.700.57140.037
Mustard GreensRaw Mustard Greens5590.30.412.960.780.67NA44.4025907.449540.037
White PotatoesRaw Whole White Potatoes00.10.0491.540.410.29NA2601300.0142.30.038
Boiled Red CabbageBoiled and Drained Red Cabbage6.90.240.211.30.530.78NA82.8011900.411640.038
PearsRaw Pears1.750.0210.0460.280.0860.051NA12.307.5400.217.70.039
Canned Beets with LiquidsCanned Beets Solids and Liquids3.570.0360.140.540.540.2NA10401000.110.360.039
TurnipsRaw Turnips00.140.111.430.710.32NA53.607500.110.360.039
Hearts Of PalmRaw Hearts Of Palm2.60.0430.160.78NA0.7NA2106.9600.4300.04
Cooked NopalesCooked Nopales no Salt1470.0730.271.9710.45NA20035.300340.04
Lotus RootRaw Lotus Root00.220.30.540.510.35NA17.6059.50NANA0.041
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5400.070.0530.620.540.181.55220140NANA0.041
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin10360.0740.0620.710.760.221.87.901701.242.760.041
Dried Coriander LeafDried Coriander Leaf Spices1050.450.543.84NA0.22NA98020300.374870.041
White GrapefruitRaw White Grapefruit6.060.110.0610.820.860.13NA30.3010100.3900.042
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage3000.130.60.670.33NA14002.3300.44200.043
Baked White PotatoesBaked Whole White Potatoes1.10.0520.0471.660.420.23NA41.3013.700.0432.930.043
GrapefruitRaw Grapefruit1440.110.0630.780.880.13NA31.3010800.4100.044
Potato SkinRaw Potato Skin00.0360.0661.80.520.41NA29.3019.70NANA0.045
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack4380.0410.0630.810.570.211.7518.702901.12.40.045
Portabella MushroomsRaw Portabella Mushrooms00.270.5920.45.20.67NA1270.23045.50.09100.045
Baked Red PotatoesBaked Whole Red Potatoes1.150.0830.0571.830.390.24NA31014.500.0923.20.046
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids4240.0270.0520.510.370.0570.457.87011.801.062.360.046
Boiled Mustard GreensBoiled and Drained Mustard Greens23770.160.241.670.460.38NA34.609706.8522800.046
CassavaRaw Cassava0.630.0540.030.530.0670.055NA1701300.121.20.046
Boiled Green PeasBoiled and Drained Green Peas47.60.310.182.40.180.26NA7501700.17310.046
BreadfruitRaw Breadfruit00.110.0290.870.440.097NA13.602800.0970.490.047
Butternut Winter SquashRaw Butternut Winter Squash11820.220.0442.670.890.34NA60046.703.22.440.047
StrawberriesRaw Strawberries3.130.0750.0691.20.390.150.5975018400.916.880.047
Vitamins in Top 100 Whole Spices, Vegetables, Nuts & Fruits with the lowest Saturated Fat content per 100 kcal
In the above table you can find and compare the amount of vitamins in whole spices, vegetables, nuts & fruits , sorted by least amount of Saturated Fat per 100 calories.
Top 5 whole spices, vegetables, nuts & fruits with least amount of saturated fat per 100 calories are:
- Boiled and Drained Cabbage
- Boiled and Drained Fruit Chayote
- Dried Goji Berries
- Raw Jerusalem-artichokes
- Baked Yellow Plantains