Nutrition table of kitchen staples: complete guide by food group

How do I read the TACO nutrition table?

The numbers on this page come from the Brazilian Food Composition Table (TACO), NEPA/Unicamp, 4th edition, and cover the 191 foods cataloged in Darwin, per 100 g of the ready to eat food (raw, cooked, fried or baked, as the case may be). Next to each table is the usual serving of each item, because nobody eats 100 g of salt or 100 g of raw oats at once. When a nutrient does not appear in TACO for a food, that is stated explicitly, never filled in with an average from another source. Each food linked below has its own page with the complete table of 20 nutrients per 100 g and per usual serving.

Which cereal or flour derivative has the most fiber, and which has the most sodium?

Among the 28 cereals and derivatives from TACO gathered here, rolled oats have the most fiber in the group, 9.1 g per 100 g, and saltine crackers concentrate the most sodium, 655 mg per 100 g, inherited from the salt of the industrial preparation. Cornstarch cookies are the most caloric of the group, 473 kcal per 100 g, while cooked tapioca is the lightest, 53 kcal.

Which legume has the most protein and the most iron?

Among the 13 legumes and derivatives from TACO, roasted peanuts lead in protein, 25.8 g per 100 g, boosted by being an oilseed and not a grain cooked in water. Setting that exception aside, cooked soybeans and tofu remain among the most protein rich of the group proper. In iron, tofu reaches 5.4 mg per 100 g, ahead of the common beans. Textured soy protein has the most fiber, 9.9 g per 100 g.

Which beef has the least fat, and which cured meat has the most sodium?

Grilled beef patinho is the leanest beef of the group, with 7.3 g of fat per 100 g, while grilled bacon is the most caloric and fattest item of the entire meat category, 541 kcal and a high concentration of fat from being a cured meat. In sodium, ham reaches 1234 mg per 100 g, the highest number among the 24 meats and derivatives listed. Grilled beef patinho leads in protein, 35.9 g per 100 g, and fried beef liver concentrates the most iron, 5.8 mg per 100 g.

Which fish or seafood has the most protein, and which has the most sodium?

Cooked cod has the most protein of the fish group, 39.5 g per 100 g, ahead of grilled salmon and grilled fresh tuna. The number that draws the most attention, though, is the sodium in cooked cod: 5200 mg per 100 g, far ahead of the other nine items in the group because of the salt curing of the traditional preparation. Grilled salmon is the most caloric, 243 kcal per 100 g, and grilled corvina the lightest, 89 kcal.

Which cheese has the most sodium, and which has the most calcium?

Parmesan cheese has the most sodium of the milk and derivatives group, 1529 mg per 100 g, and also the most calcium, 1376 mg per 100 g, and the most protein, 39.4 g per 100 g. Butter is the most caloric item of the category, 726 kcal per 100 g, almost all fat, while skim milk is the lightest, 35 kcal per 100 g. Between whole milk and skim milk, the calorie difference comes almost entirely from the removed fat.

Boiled egg, fried egg, egg white and yolk: what changes in each part?

Boiled whole egg has 146 kcal per 100 g, 13.3 g of protein and 9.5 g of fat, in a usual unit of 50 g (about 73 kcal). Fried whole egg rises to 196 kcal per 100 g and 15.3 g of fat, pulled up by the oil in the preparation, with higher sodium too, 207 mg against 146 mg for the boiled one. Separating the parts, boiled egg white has only 48 kcal per 100 g and 10.8 g of protein, with almost no fat (0.1 g), while egg yolk concentrates the energy and fat of the egg: 358 kcal and 32 g of fat per 100 g, with 16 g of protein and 6.7 mg of iron, the highest iron of the entire group.

Which fruit has the fewest calories, and which has the most fiber?

Yellow melon is the least caloric fruit of the group, 29 kcal per 100 g, closely followed by other watery flesh fruits. At the other extreme, fresh coconut reaches 354 kcal per 100 g and also concentrates the most fiber of the group, 9 g per 100 g, and the most fat among fruits, because it is not a watery fruit like the others. In sodium, all fruits stay close to zero, with passion fruit at the top while still low, 28 mg per 100 g.

Which vegetable has the most iron, and which has the most fiber?

Cooked spinach has the most iron of the vegetable group, 2.7 mg per 100 g. In fiber, cooked yam leads with 3.9 g per 100 g. The roots of the group (cooked sweet potato, cooked cassava, cooked potato, cooked yam, cooked arracacha) concentrate far more carbohydrate than the leaves and vegetables: cooked cassava is the most caloric of the whole category, 125 kcal per 100 g, against 13 kcal of lettuce, the lightest.

Which oil or fat has the most calories, and which has the most sodium?

The entire group of fats and oils sits between 716 and 884 kcal per 100 g, a narrow range because they are almost pure lipid. Olive oil has the most calories, 884 kcal and 100 g of fat per 100 g, with no carbohydrate or protein recorded in TACO. Margarine stands out from the rest of the group in sodium, 531 mg per 100 g, because it includes salt in the industrial formulation, while pure oils stay at zero.

Which beverage has the most sodium, and which has the most carbohydrate?

Coconut water has the most sodium of the beverage group, 105 mg per 100 g. In carbohydrate, whole grape juice leads with 16.3 g per 100 g and 67 kcal, ahead of cola soft drink (10.6 g of carbohydrate, 42 kcal per 100 g). Black tea without sugar is the lowest calorie beverage of the group, 1 kcal per 100 g, and soy milk has the most protein among beverages, 3.4 g per 100 g.

Sugar, honey and chocolate: which sweet has the fewest calories per 100 g?

Strawberry jam is the least caloric item of the sugary products group, 248 kcal per 100 g. Refined sugar has 387 kcal per 100 g, all carbohydrate and no fiber, against 309 kcal of bee honey. 70% dark chocolate is the only item of the group with relevant fiber, 10.6 g per 100 g, and also the highest iron of the category, 11.9 mg per 100 g, from concentrating cacao. 70% dark chocolate is the most caloric, 547 kcal per 100 g.

Which nut or seed has the most protein and the most iron?

Wheat germ has the most protein of the nuts and seeds group, 26.6 g per 100 g. In iron, sesame seeds lead with 14.5 mg per 100 g, a high number even for the group. In fiber, chia seeds reach 38 g per 100 g, the highest fiber of the entire table gathered on this page. The whole group is caloric because it is rich in fat: from 364 kcal (wheat germ) to 691 kcal (pecans) per 100 g.

Mayonnaise, ketchup, mustard and whey: what does each processed food deliver?

Chicken bouillon cube has the most sodium of the whole processed foods group, 8664 mg per 100 g, far ahead of the common condiments. Whey protein powder delivers the most protein, 80 g per 100 g, a number typical of a supplement and not of a condiment. Mayonnaise is the most caloric, 708 kcal per 100 g, almost all fat, and industrialized tomato sauce is the lightest, 56 kcal.

Burger, pizza and lasagna: which ready dish weighs the most in sodium?

Mozzarella pizza slice has the most sodium among the prepared dishes, 515 mg per 100 g. Grilled seasoned chicken has the most protein of the group, 30 g per 100 g. Mozzarella pizza slice is the most caloric, 264 kcal per 100 g, and beef lasagna the lightest, 150 kcal per 100 g, despite being a dish with sauce and layers.

Salt, shoyu and vinegar: which seasoning weighs the most in sodium?

Refined salt has 39330 mg of sodium per 100 g and zero calories, protein, carbohydrate or fat, the highest sodium of the entire table gathered on this page. Light soy sauce (shoyu), even in the "light" version, still adds up to 4044 mg of sodium per 100 g. Apple cider vinegar is the exception of the group: only 5 mg of sodium and 22 kcal per 100 g, because it is not used for salting, it is an acid. Unflavored gelatin powder has the most protein of the group, 85.6 g per 100 g.

Rice, pasta or potato: which carbohydrate delivers the most with the fewest calories?

Cooked potato delivers the fewest calories per 100 g among the four most common carbohydrate bases of the Brazilian table: 52 kcal, against 128 of cooked white rice, 149 of cooked pasta and 77 of cooked sweet potato. In carbohydrate per 100 g, the order changes: cooked sweet potato has 18.4 g, cooked white rice has 28.1 g, cooked pasta has 29.1 g and cooked potato has only 12 g, because the cooked potato retains more water per 100 g than the other three.

Egg, chicken or beef: which delivers the most protein per calorie?

Grilled chicken breast delivers the most protein per calorie: 32 g of protein in only 159 kcal per 100 g. Grilled beef patinho comes close, 35.9 g of protein in 219 kcal. Boiled whole egg delivers 13.3 g of protein in 146 kcal per 100 g, a lower protein per calorie ratio than the two lean meats, because the egg carries more fat along.

What changes between the whole grain and the refined version of the same food?

The central difference between whole grain and refined, in the four pairs TACO records here, is fiber, not calories. Cooked brown rice has 2.7 g of fiber against 1.6 g of cooked white rice, with nearly equal calories (124 against 128 kcal). Cooked whole wheat pasta has 2.8 g of fiber against 1.7 g of cooked pasta, and fewer calories too, 124 against 149 kcal. Whole wheat sandwich bread has 4.8 g of fiber against 2.3 g of sandwich bread. Between demerara sugar and refined sugar, the difference is small: 384 against 387 kcal per 100 g, neither of the two with any fiber recorded.

What changes between the raw and the cooked vegetable?

Raw carrot has 34 kcal and 8.6 g of carbohydrate per 100 g, against 27 kcal and 6.5 g of cooked carrot, a small calorie difference but one that changes the fiber: 3.2 g raw against 2.2 g cooked. Raw tomato has 15 kcal and 21.2 mg of vitamin C per 100 g, while cooked tomato drops to 19.8 mg of vitamin C, the vitamin most sensitive to heat among the ones TACO measures here.