Foods low in carbs
Per usual serving, the food groups lowest in net carbs are fish and seafood (typically 0 g) and meat and poultry (typically 0.04 g), and the highest are grains (34.3 g) and beans, lentils and peas (26.7 g). Below are the lowest foods in each group, with the amount in a usual US serving from USDA data.
Lowest carb foods by group
Fish and seafood
Typical (median) net carbs per serving in this group: 0 g, across 25 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Catfish (cooked) | 4 oz (113 g) | 0 g |
| Cod (cooked) | 4 oz (113 g) | 0 g |
| Crab (cooked) | 4 oz (113 g) | 0 g |
| Eel (raw) | 4 oz (113 g) | 0 g |
| Haddock (cooked) | 4 oz (113 g) | 0 g |
| Halibut (cooked) | 4 oz (113 g) | 0 g |
Highest in this group:
- Scallops (cooked): 6.1 g per 4 oz
- Clams (cooked): 5.8 g per 4 oz
- Octopus (cooked): 5 g per 4 oz
Meat and poultry
Typical (median) net carbs per serving in this group: 0.04 g, across 40 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Bison (cooked) | 4 oz (113 g) | 0 g |
| Chicken breast (cooked) | 4 oz (113 g) | 0 g |
| Chicken drumstick (cooked) | 4 oz (113 g) | 0 g |
| Chicken thigh (cooked) | 4 oz (113 g) | 0 g |
| Chicken wings (cooked) | 4 oz (113 g) | 0 g |
| Venison (cooked) | 4 oz (113 g) | 0 g |
Highest in this group:
- Turkey pastrami: 3.7 g per 4 oz
- Liverwurst: 3.5 g per 4 oz
- Ham: 2.6 g per 4 oz
Cheese
Typical (median) net carbs per serving in this group: 0.68 g, across 15 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Goat cheese | 1 oz (28 g) | 0.03 g |
| Brie cheese | 1 oz (28 g) | 0.13 g |
| Muenster cheese | 1 oz (28 g) | 0.32 g |
| Swiss cheese | 1 oz (28 g) | 0.41 g |
| Cheddar cheese | 1 oz (28 g) | 0.6 g |
| Provolone cheese | 1 oz (28 g) | 0.61 g |
Highest in this group:
- Ricotta cheese: 8.8 g per 1/2 cup
- Lowfat cottage cheese (2% milkfat): 4.7 g per 1/2 cup
- Feta cheese: 1.6 g per 1 oz
Nuts and seeds
Typical (median) net carbs per serving in this group: 3.2 g, across 15 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Brazil nuts | 1 oz (28 g) | 1.2 g |
| Hemp seed | 1 oz (28 g) | 1.3 g |
| Walnuts | 1 oz (28 g) | 1.6 g |
| Pecans | 1 oz (28 g) | 2 g |
| Hazelnuts | 1 oz (28 g) | 2 g |
| Chia seeds | 1 oz (28 g) | 2.2 g |
Highest in this group:
- Chestnuts: 13.6 g per 1 oz
- Cashews: 8.2 g per 1 oz
- Sunflower seeds: 4.9 g per 1 oz
Vegetables
Typical (median) net carbs per serving in this group: 3.9 g, across 56 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Alfalfa sprouts (raw) | 1 cup (1.2 oz, 33 g) | 0.07 g |
| Kale (raw) | 1 cup (21 g) | 0.07 g |
| Endive (raw) | 1 cup, chopped (1.8 oz, 50 g) | 0.12 g |
| Spinach (raw) | 1 cup (0.9 oz, 25 g) | 0.2 g |
| Watercress (raw) | 1 cup, chopped (1.2 oz, 34 g) | 0.27 g |
| Arugula (raw) | 1 cup (20 g) | 0.41 g |
Highest in this group:
- Cassava (raw): 74.7 g per 1 cup
- Potato (cooked): 32.8 g per 1 medium potato
- Cowpeas (cooked): 25.3 g per 1 cup
Milk and yogurt
Typical (median) net carbs per serving in this group: 12.7 g, across 4 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Greek yogurt | 1 cup (8.6 oz, 245 g) | 11.6 g |
| Milk | 1 cup (8.6 oz, 244 g) | 11.7 g |
| Yogurt | 1 cup (8.6 oz, 245 g) | 13.7 g |
| Kefir | 1 cup (8.6 oz, 244 g) | 18.3 g |
Fruits
Typical (median) net carbs per serving in this group: 13.5 g, across 44 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Passion fruit | 1 fruit (18 g) | 2.3 g |
| Avocado | 1 fruit (4.8 oz, 136 g) | 2.5 g |
| Apricot | 1 apricot (1.2 oz, 35 g) | 3.1 g |
| Rhubarb | 1 cup, diced (4.3 oz, 122 g) | 3.3 g |
| Lemon | 1 fruit (2 oz, 58 g) | 3.8 g |
| Guava | 1 fruit (1.9 oz, 55 g) | 4.9 g |
Highest in this group:
- Plantain: 77.8 g per 1 plantain
- Tamarind: 68.9 g per 1 cup, pulp
- Durian: 56.6 g per 1 cup, chopped or diced
Beans, lentils and peas
Typical (median) net carbs per serving in this group: 26.7 g, across 10 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Mung beans (cooked) | 1 cup (7.1 oz, 202 g) | 23.3 g |
| Lentils (cooked) | 1 cup (7 oz, 198 g) | 24.2 g |
| Split peas (cooked) | 1 cup (6.9 oz, 196 g) | 25.1 g |
| Black beans (cooked) | 1 cup (6.1 oz, 172 g) | 25.8 g |
| Lima beans (cooked) | 1 cup (6.6 oz, 188 g) | 26.1 g |
| Kidney beans (cooked) | 1 cup (6.2 oz, 177 g) | 27.3 g |
Highest in this group:
- White beans (cooked): 33.6 g per 1 cup
- Chickpeas (cooked): 32.5 g per 1 cup
- Pinto beans (cooked): 29.4 g per 1 cup
Grains (cooked)
Typical (median) net carbs per serving in this group: 34.3 g, across 13 foods.
| Lowest | Serving | Net carbs |
|---|---|---|
| Oatmeal (cooked) | 1 cup (8.5 oz, 240 g) | 23.2 g |
| Bulgur (cooked) | 1 cup (6.4 oz, 182 g) | 25.6 g |
| Grits (cooked) | 1 cup (8.5 oz, 240 g) | 28.1 g |
| Buckwheat groats (cooked) | 1 cup (5.9 oz, 168 g) | 29 g |
| Wild rice (cooked) | 1 cup (5.8 oz, 164 g) | 32 g |
| Quinoa (cooked) | 1 cup (6.5 oz, 185 g) | 34.2 g |
Highest in this group:
- Brown rice (cooked): 48.4 g per 1 cup
- Rice (cooked): 43.9 g per 1 cup
- Spelt (cooked): 43.7 g per 1 cup
What counts as high or low
- Low carb has no FDA definition. We rank by net carbs (total carbohydrate minus fiber) per serving, and in combined lists we count 5 g of net carbs or less as low.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Bison (cooked): Game meat, bison, ground, cooked, pan-broiled, FDC ID 174422
- Catfish (cooked): Fish, catfish, channel, farmed, cooked, dry heat, FDC ID 175166
- Chicken breast (cooked): Chicken, broilers or fryers, breast, meat only, cooked, roasted, FDC ID 171477
- Chicken drumstick (cooked): Chicken, broilers or fryers, drumstick, meat only, cooked, stewed, FDC ID 172377
- Chicken thigh (cooked): Chicken, broilers or fryers, thigh, meat only, cooked, roasted, FDC ID 172388
- Chicken wings (cooked): Chicken, broilers or fryers, wing, meat only, cooked, stewed, FDC ID 172393
- Cod (cooked): Fish, cod, Atlantic, cooked, dry heat, FDC ID 171956
- Crab (cooked): Crustaceans, crab, blue, cooked, moist heat, FDC ID 174205
- Venison (cooked): Game meat, deer, ground, cooked, pan-broiled, FDC ID 172603
- Duck (cooked): Duck, domesticated, meat only, cooked, roasted, FDC ID 172411
- Eel (raw): Fish, eel, mixed species, raw, FDC ID 174193
- Elk (cooked): Game meat, elk, ground, cooked, pan-broiled, FDC ID 174426
- Ground beef (cooked): Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled, FDC ID 174032
- Ground turkey (cooked): Turkey, Ground, cooked, FDC ID 171506
- Haddock (cooked): Fish, haddock, cooked, dry heat, FDC ID 174198
- Halibut (cooked): Fish, halibut, Atlantic and Pacific, cooked, dry heat, FDC ID 174201
- Herring (cooked): Fish, herring, Atlantic, cooked, dry heat, FDC ID 175117
- Lamb (cooked): Lamb, ground, cooked, broiled, FDC ID 172544
- Lobster (cooked): Crustaceans, lobster, northern, cooked, moist heat, FDC ID 174209
- Mackerel (cooked): Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat, FDC ID 171994
- Pork belly (raw): Pork, fresh, belly, raw, FDC ID 167812
- Pork chop: Pork, chop, lean only eaten, FDC ID 2705868
- Pork loin (cooked): Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only, FDC ID 168377
- Pork tenderloin (cooked): Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted, FDC ID 168250
- Quail (cooked): Quail, cooked, total edible, FDC ID 169902
- Rabbit (cooked): Game meat, rabbit, domesticated, composite of cuts, cooked, stewed, FDC ID 174346
- Salmon (cooked): Fish, salmon, Atlantic, farmed, cooked, dry heat, FDC ID 175168
- Sea bass (raw): Fish, sea bass, mixed species, raw, FDC ID 175142
- Shark (raw): Fish, shark, mixed species, raw, FDC ID 173697
- Smoked salmon: Fish, salmon, chinook, smoked, FDC ID 173687
- Swordfish (cooked): Fish, swordfish, cooked, dry heat, FDC ID 173704
- Tilapia (cooked): Fish, tilapia, cooked, dry heat, FDC ID 175177
- Trout (cooked): Fish, trout, rainbow, farmed, cooked, dry heat, FDC ID 173718
- Tuna (canned): Fish, tuna, white, canned in water, drained solids, FDC ID 175158
- Turkey (cooked): Turkey, whole, breast, meat only, cooked, roasted, FDC ID 171496
- Turkey thigh (cooked): Turkey, thigh, from whole bird, meat only, roasted, FDC ID 171532
- Veal (raw): Veal, loin, separable lean only, raw, FDC ID 173826
- Whiting (cooked): Fish, whiting, mixed species, cooked, dry heat, FDC ID 175161
- Goat cheese: Cheese, goat, FDC ID 2705716
- Alfalfa sprouts (raw): Alfalfa sprouts, raw, FDC ID 2709765
- Kale (raw): Kale, raw, FDC ID 323505
- Salami: Salami, dry or hard, pork, beef, FDC ID 174582
- Bacon (cooked): Pork, cured, bacon, cooked, baked, FDC ID 167914
- Endive (raw): Endive, raw, FDC ID 168412
- Brie cheese: Cheese, brie, FDC ID 172177
- Spinach (raw): Spinach, raw, FDC ID 2709614
- Watercress (raw): Watercress, raw, FDC ID 170068
- Muenster cheese: Cheese, muenster, FDC ID 171245
- Pepperoni: Pepperoni, beef and pork, sliced, FDC ID 174575
- Turkey bacon (cooked): Bacon, turkey, microwaved, FDC ID 171639
- Canadian bacon (raw): Canadian bacon, unprepared, FDC ID 167869
- Swiss cheese: Cheese, swiss, FDC ID 746767
- Arugula (raw): Arugula, raw, FDC ID 169387
- Egg: Egg, whole, raw, FDC ID 2707152
- Corned beef: Beef, corned, FDC ID 2705850
- Polish sausage: Sausage, Polish, pork and beef, smoked, FDC ID 172954
- Cheddar cheese: Cheese, cheddar, sharp, sliced, FDC ID 170899
- Provolone cheese: Cheese, provolone, FDC ID 170850
- Lettuce (raw): Lettuce, butterhead (includes boston and bibb types), raw, FDC ID 168429
- Blue cheese: Cheese, blue, FDC ID 172175
- Mozzarella cheese: Cheese, mozzarella, whole milk, FDC ID 170845
- Roast beef: Roast beef, deli style, prepackaged, sliced, FDC ID 174570
- Colby cheese: Cheese, colby, FDC ID 173416
- Sausage (cooked): Sausage, pork and beef, fresh, cooked, FDC ID 174579
- Egg whites: Eggs, Grade A, Large, egg white, FDC ID 747997
- Romaine lettuce (raw): Romaine lettuce, raw, FDC ID 2709590
- Mustard greens (raw): Mustard greens, raw, FDC ID 169256
- Queso fresco: Queso Fresco, FDC ID 2705745
- Parmesan cheese: Cheese, parmesan, shredded, FDC ID 173431
- Chicken liver (cooked): Chicken, liver, all classes, cooked, simmered, FDC ID 171061
- American cheese: Cheese, pasteurized process, American, without added vitamin D, FDC ID 171290
- Brazil nuts: Brazil nuts, FDC ID 2707492
- Bologna: Bologna, beef, FDC ID 172012
- Hemp seed: Seeds, hemp seed, hulled, FDC ID 170148
- Kielbasa (cooked): Kielbasa, fully cooked, grilled, FDC ID 173877
- Feta cheese: Cheese, Feta, FDC ID 2705714
- Walnuts: Nuts, walnuts, English, halves, raw, FDC ID 2346394
- Hot dog: Hot dog, beef, FDC ID 2706167
- Cactus (raw): Cactus, raw, FDC ID 2709776
- Shrimp (cooked): Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture), FDC ID 171971
- Italian sausage: Sausage, Italian, sweet, links, FDC ID 172952
- Cauliflower (raw): Cauliflower, green, raw, FDC ID 169389
- Cucumber (raw): Cucumber, peeled, raw, FDC ID 169225
- Mushrooms: Mushroom, crimini, FDC ID 2003601
- Tofu (raw): Tofu, raw, regular, prepared with calcium sulfate, FDC ID 172476
- Pecans: Nuts, pecans, halves, raw, FDC ID 2346395
- Chorizo: Chorizo, FDC ID 2706179
- Hazelnuts: Hazelnuts, FDC ID 2707502
- Celery (raw): Celery, raw, FDC ID 2709778
- Radish (raw): Radishes, raw, FDC ID 169276
- Cabbage (raw): Cabbage, savoy, raw, FDC ID 170388
- Turnip greens (raw): Turnip greens, raw, FDC ID 170061
- Chia seeds: Chia seeds, FDC ID 2707590
- Passion fruit: Passion-fruit, (granadilla), purple, raw, FDC ID 169108
- Asparagus (raw): Asparagus, raw, FDC ID 168389
- Eggplant (raw): Eggplant, raw, FDC ID 2685577
- Bratwurst (cooked): Bratwurst, pork, cooked, FDC ID 171620
- Avocado: Avocados, raw, California, FDC ID 171706
- Beef jerky: Beef jerky, FDC ID 2705860
- Almonds: Nuts, almonds, whole, raw, FDC ID 2346393
- Ham: Ham, sliced, regular (approximately 11% fat), FDC ID 173864
- Broccoli (raw): Broccoli, raw, FDC ID 747447
- Bitter melon (cooked): Bitter melon, cooked, FDC ID 2709878
- Fennel (raw): Fennel, bulb, raw, FDC ID 2747655
- Apricot: Apricot, with skin, raw, FDC ID 2710815
- Oysters (raw): Mollusks, oyster, eastern, wild, raw, FDC ID 171978
- Dandelion greens (raw): Dandelion greens, raw, FDC ID 169226
- Collards (cooked): Collards, cooked, boiled, drained, without salt, FDC ID 170407
- Flax seeds: Flax seeds, FDC ID 2707588
- Sesame seeds: Seeds, sesame seeds, whole, dried, FDC ID 170150
- Rhubarb: Rhubarb, raw, FDC ID 167758
- Kohlrabi (raw): Kohlrabi, raw, FDC ID 168424
- Liverwurst: Liverwurst, FDC ID 2706213
- Peanuts: Peanuts, all types, dry-roasted, without salt, FDC ID 173806
- Turkey pastrami: Pastrami, turkey, FDC ID 172927
- Beet greens (cooked): Beet greens, cooked, boiled, drained, without salt, FDC ID 170376
- Chayote (raw): Chayote, fruit, raw, FDC ID 170402
- Bean sprouts (raw): Bean sprouts, raw, FDC ID 2709768
- Lemon: Lemons, raw, without peel, FDC ID 167746
- Pumpkin seeds: Seeds, pumpkin seeds (pepitas), raw, FDC ID 2515380
- Tomato (raw): Tomatoes, red, ripe, raw, year round average, FDC ID 170457
- Zucchini (raw): Squash, summer, zucchini, includes skin, raw, FDC ID 169291
- Pine nuts: Nuts, pine nuts, raw, FDC ID 2346392
- Mussels (raw): Mollusks, mussel, blue, raw, FDC ID 174216
- Okra (raw): Okra, raw, FDC ID 169260
- Calamari (cooked): Calamari, cooked, FDC ID 2706333
- Lowfat cottage cheese (2% milkfat): Cheese, cottage, lowfat, 2% milkfat, FDC ID 328841
- Sunflower seeds: Seeds, sunflower seed, kernel, raw, FDC ID 2515381
- Guava: Guavas, common, raw, FDC ID 173044
- Octopus (cooked): Mollusks, octopus, common, cooked, moist heat, FDC ID 174249
- Lime: Lime, raw, FDC ID 2709170
- Jicama (raw): Jicama, raw, FDC ID 2709787
- Spaghetti squash (raw): Squash, winter, spaghetti, raw, FDC ID 169298
- Edamame (frozen): Edamame, frozen, prepared, FDC ID 168411
- Clams (cooked): Mollusks, clam, mixed species, cooked, moist heat, FDC ID 171975
- Green pepper (raw): Peppers, sweet, green, raw, FDC ID 2709800
- Green beans (cooked): Beans, snap, green, cooked, boiled, drained, without salt, FDC ID 169141
- Scallops (cooked): Mollusks, scallop, (bay and sea), cooked, steamed, FDC ID 167742
- Natto: Natto, FDC ID 172443
- Blackberries: Blackberries, raw, FDC ID 2709273
- Red cabbage (cooked): Cabbage, red, cooked, boiled, drained, without salt, FDC ID 169978
- Bell pepper (raw): Peppers, bell, red, raw, FDC ID 2258590
- Artichoke (raw): Artichokes, (globe or french), raw, FDC ID 169205
- Plum: Plums, raw, FDC ID 169949
- Pumpkin (raw): Pumpkin, raw, FDC ID 168448
- Turnips (raw): Turnips, raw, FDC ID 2747674
- Brussels sprouts (cooked): Brussels sprouts, cooked, boiled, drained, without salt, FDC ID 169971
- Carrots (raw): Carrots, raw, FDC ID 2709660
- Fig: Figs, raw, FDC ID 173021
- Cashews: Cashews, unsalted, FDC ID 2707497
- Kiwi: Kiwi fruit, raw, FDC ID 2709239
- Rutabaga (raw): Rutabagas, raw, FDC ID 168454
- Ricotta cheese: Cheese, ricotta, whole milk, FDC ID 746766
- Cranberry: Cranberries, raw, FDC ID 171722
- Strawberries: Strawberries, raw, FDC ID 2709283
- Raspberries: Raspberries, raw, FDC ID 2709281
- Clementine: Clementine, raw, FDC ID 2709164
- Tangerine: Tangerines, (mandarin oranges), raw, FDC ID 169105
- Dragon fruit: Dragon fruit, FDC ID 2709234
- Nectarine: Nectarines, raw, FDC ID 327357
- Leeks (raw): Leeks, (bulb and lower leaf-portion), raw, FDC ID 169246
- Watermelon: Watermelon, raw, FDC ID 167765
- Celeriac (raw): Celeriac, raw, FDC ID 170400
- Greek yogurt: Yogurt, Greek, whole milk, plain, FDC ID 2705422
- Milk: Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D, FDC ID 172217
- Cantaloupe: Melons, cantaloupe, raw, FDC ID 746770
- Butternut squash (raw): Squash, winter, butternut, raw, FDC ID 2685570
- Onions (raw): Onions, raw, FDC ID 170000
- Peas (raw): Peas, green, raw, FDC ID 170419
- Fava beans (raw): Beans, fava, in pod, raw, FDC ID 168574
- Honeydew melon: Honeydew melon, raw, FDC ID 2709241
- Papaya: Papayas, raw, FDC ID 169926
- Chestnuts: Nuts, chestnuts, european, roasted, FDC ID 170190
- Yogurt: Yogurt, plain, whole milk, FDC ID 2259793
- Orange: Oranges, raw, navels, FDC ID 746771
- Peach: Peaches, yellow, raw, FDC ID 325430
- Grapefruit: Grapefruit, raw, white, all areas, FDC ID 174676
- Goji berries: Goji berries, dried, FDC ID 173032
- Kefir: Kefir, FDC ID 2705394
- Blueberries: Blueberries, raw, FDC ID 2709275
- Dates: Dates, medjool, FDC ID 168191
- Sweet potato (cooked): Sweet potato, cooked, baked in skin, flesh, without salt, FDC ID 168483
- Apple: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program), FDC ID 171688
- Parsnips (cooked): Parsnips, cooked, boiled, drained, without salt, FDC ID 170009
- Cherries: Cherries, raw, FDC ID 2709231
- Pear: Pears, raw, bartlett, FDC ID 746773
- Pineapple: Pineapple, raw, FDC ID 2346398
- Prune: Prune, dried, FDC ID 2709211
- Oatmeal (cooked): Oatmeal, regular or quick, made with water, no added fat, FDC ID 2708381
- Mung beans (cooked): Mung beans, mature seeds, cooked, boiled, without salt, FDC ID 174257
- Corn (raw): Corn, sweet, yellow, raw, FDC ID 169998
- Lentils (cooked): Lentils, mature seeds, cooked, boiled, without salt, FDC ID 172421
- Split peas (cooked): Peas, split, mature seeds, cooked, boiled, without salt, FDC ID 172429
- Banana: Bananas, ripe and slightly ripe, raw, FDC ID 1105314
- Cowpeas (cooked): Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt, FDC ID 168402
- Bulgur (cooked): Bulgur, cooked, FDC ID 170287
- Black beans (cooked): Beans, black, mature seeds, cooked, boiled, without salt, FDC ID 173735
- Grapes: Grapes, red or green (European type, such as Thompson seedless), raw, FDC ID 174683
- Lima beans (cooked): Lima beans, large, mature seeds, cooked, boiled, without salt, FDC ID 174253
- Kidney beans (cooked): Beans, kidney, red, mature seeds, cooked, boiled, without salt, FDC ID 175194
- Pigeon peas (cooked): Pigeon peas (red gram), mature seeds, cooked, boiled, without salt, FDC ID 172437
- Raisins: Raisins, golden, seedless, FDC ID 168164
- Grits (cooked): Grits, regular or quick, made with water, no added fat, FDC ID 2708365
- Lychee: Lychee, FDC ID 2709240
- Buckwheat groats (cooked): Buckwheat groats, roasted, cooked, FDC ID 170686
- Pinto beans (cooked): Beans, pinto, mature seeds, cooked, boiled, without salt, FDC ID 175200
- Soursop: Soursop, raw, FDC ID 167761
- Wild rice (cooked): Wild rice, cooked, FDC ID 168897
- Chickpeas (cooked): Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, FDC ID 173757
- Potato (cooked): Potatoes, baked, flesh and skin, without salt, FDC ID 170093
- White beans (cooked): Beans, white, mature seeds, cooked, boiled, without salt, FDC ID 175203
- Quinoa (cooked): Quinoa, cooked, FDC ID 168917
- Couscous (cooked): Couscous, cooked, FDC ID 169700
- Jackfruit: Jackfruit, raw, FDC ID 174687
- Pasta (cooked): Pasta, cooked, enriched, without added salt, FDC ID 169737
- Barley (cooked): Barley, pearled, cooked, FDC ID 170285
- Pomegranate: Pomegranates, raw, FDC ID 169134
- Teff (cooked): Teff, cooked, FDC ID 168918
- Spelt (cooked): Spelt, cooked, FDC ID 169746
- Rice (cooked): Rice, white, long-grain, regular, enriched, cooked, FDC ID 168878
- Mango: Mangos, raw, FDC ID 169910
- Brown rice (cooked): Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program), FDC ID 169704
- Durian: Durian, raw or frozen, FDC ID 168192
- Tamarind: Tamarinds, raw, FDC ID 167763
- Cassava (raw): Cassava, raw, FDC ID 169985
- Plantain: Plantains, ripe, raw, FDC ID 2710817
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.