Lysine, Arginine, Lysine/Arginine ratio table:
Food Type Weight (gm) Lysine (mg) Arginine (mg) Ratio Lysine vs Arginine Margarine 14.1 9 3 3.000 Plain Yogurt 227 706 237 2.979 Fruit Yogurt, low fat 227 810 272 2.978 Plain Yogurt, skim 227 1160 391 2.967 Plain Yogurt, low fat 227 1060 359 2.953 Swiss Cheese 28 733 263 2.787 Gruyere Cheese 28 768 276 2.783 Edam Cheese 28 754 273 2.762 American Cheese Spread 28 427 155 2.755 Gouda Cheese 28 752 273 2.755 Whey, dry, sweet 7.5 77 28 2.750 Blue Cheese 28 526 202 2.604 Provolone Cheese 28 750 290 2.586 Papaya 454 76 30 2.533 Brie Cheese 28 525 208 2.524 Camembert Cheese 28 501 199 2.518 Parmesan Cheese 28 937 373 2.512 Parmesan Cheese, grated 5 192 77 2.494 Gjetost Cheese 28 231 93 2.484 Goat Milk 244 708 291 2.433 Brick Cheese 28 602 248 2.427 Muenster Cheese 28 606 250 2.424 Beets 136 72 30 2.400 Limburger Cheese 28 475 198 2.399 Tilsit Cheese 28 578 241 2.398 Port du salut Cheese 28 563 235 2.396 Processed Swiss Cheese 28 696 293 2.375 Cream Cheese 28 192 81 2.370 Mozzarella Cheese, parts 28 699 295 2.369 Processed American Cheese 28 623 263 2.369 Mozzarella Cheese 28 559 236 2.369 Neufchatel Cheese 28 253 107 2.364 Butter 14.1 9 4 2.250 Colby Cheese 28 561 254 2.209 Monterey Jack Cheese 28 578 262 2.206 Cheshire Cheese 28 551 250 2.204 Cheddar Cheese 28 588 267 2.202 Buttermilk 245 679 309 2.197 Skim Milk 245 663 302 2.195 Half and Half Cream 242 568 259 2.193 Sherbet 193 171 78 2.192 Condensed Milk, sweetened 306 1920 876 2.192 Chocolate Milk 250 629 287 2.192 Nonfat Milk, dry 120 3440 1570 2.191 Low fat Milk, 2% 244 644 294 Evaporated Milk 126 681 311 2.190 Ice Cream 133 381 174 2.190 Whole Milk 244 637 291 2.189 Whole Milk, dry 128 2670 1220 2.189 Nonfat Milk, dry, instant 68 1890 864 2.188 Ice Milk 131 409 187 2.187 Whipping Cream, heavy 238 387 177 2.186 Evaporated Milk, skim 128 763 349 2.186 Whipping Cream, light 239 411 188 2.186 Ice Cream, rich 148 327 150 2.180 Mango 300 85 39 2.179 Whipped Cream, pressurize 60 152 70 2.171 Apricot 114 103 48 2.146 Coffee Cream 15 32 15 2.133 Apple 150 17 8 2.125 Ricotta Cheese 246 3290 1550 2.123 Ricotta Cheese, part skim 246 3320 1570 2.115 Pear, dried 175 116 56 2.071 Eggnog 254 758 378 2.005 Applesauce, unsweetened 244 24 12 2.000 Crabapple, slices 110 28 14 2.000 Loquat 16 2 1 2.000 Apple, dried 64 37 19 1.947 Pear 180 23 12 1.917 Apricot, dried 35 89 49 1.816 Cottage Cheese, creamed 210 2120 1190 1.782 Cottage Cheese, Low fat 2% 226 2510 1410 Cottage Cheese, dry 145 2020 1140 1.772 Fig, dried 189 228 131 1.740 Fig 65 19 11 1.727 Human Milk 246 168 105 1.600 Avocado 272 189 119 1.588 Salmon 85 1550 1000 1.550 Swordfish 85 1550 1000 1.550 Haddock 85 1480 961 1.540 Smelt 85 1380 897 1.538 Snapper 85 1600 1040 1.538 Pollock 85 1520 989 1.537 Eel 85 1440 938 1.535 Catfish 85 1420 925 1.535 Anchovy, in oit, drained 20 531 346 1.535 Whitefish 85 1490 971 1.535 Tuna, in water 165 4480 2920 1.534 Cod 85 1390 906 1.534 Flat fish, flounder 85 1470 959 1.533 Mackerel 85 1450 946 1.533 Shark 85 1640 1070 1.533 Carp 85 1390 907 1.533 Pike 85 1500 979 1.532 Herring 85 1400 914 1.532 Sardines, in oil, drained 24 542 354 1.531 Bass 85 1380 902 1.530 Perch 85 1450 948 1.530 Bluefish 85 1560 1020 1.529 Halibut 85 1620 1060 1.528 Tomato 123 41 27 1.519 Turnips 130 47 31 1.516 Tomato juice 243 54 36 1.500 Soybean sprouts 70 386 266 1.451 Canadian Style Bacon 454 7370 5100 1.445 Wild pheasant 371 7470 5240 1.426 Pork Spareribs 454 4730 3340 1.416 Tomato paste 262 282 200 1.410 Liver cheese 28 334 237 1.409 Chicken, dark meat, w/o s 109 1860 1320 1.409 Chicken, light meat w/o s 88 1730 1230 1.407 Chicken neck 79 298 212 1.406 Summer sausage 23 318 228 1.395 Pineapple 155 39 28 1.393 Pork leg 454 7550 5530 1.365 Pork loin chop 151 1950 1430 1.364 Pork Shoulder 454 7140 5240 1.363 Potato 150 190 140 1.357 Chicken breast 181 2500 1870 1.337 Cream of Mushroom soup 244 127 95 1.337 Turkey noodle soup 244 212 159 1.333 Celery 120 32 24 1.333 Chicken drumstick 110 1160 872 1.330 Potato, baking 202 283 214 1.322 Beef Flank steak 454 7270 5500 1.322 Chicken gumbo 244 161 122 1.320 Chicken noodle soup 241 219 166 1.319 Beef Round steak 454 7320 5550 1.319 Beef noodle soup 244 261 198 1.318 Vegetable w/beef soup 244 344 261 1.318 Cream of Asparagus soup 244 112 85 1.318 Porterhouse steak 454 6560 4980 1.317 Beef T-bone steak 454 6330 4810 1.316 Beef Sirloin steak 454 6880 5230 1.315 Knockwurst 68 634 482 1.315 Beef Rib roast 454 6050 4600 1.315 Beef Short ribs 454 5430 4130 1.315 Beef Chuck roast 454 6900 5250 1.314 Beef Tenderloin 454 6990 5320 1.314 Persimmon 200 55 42 1.310 Squash, summer 130 85 65 1.308 Chicken leg 231 2470 1890 1.307 Chicken, light meat 116 1920 1470 1.306 Ham, boneless 454 6750 5170 1.306 Chicken canned, boned 142 2500 1920 1.302 Turkey,dark meat 152 2620 2020 1.297 Cream of chicken soup 244 215 166 1.295 Chicken heart 6.1 79 61 1.295 Turkey,light meat 180 3540 2740 1.292 Bratwurst, ckd 85 910 706 1.289 Turkey, canned boned 142 3040 2360 1.288 Italian sausage, ckd 67 1020 792 1.288 Pork sausage 28 252 196 1.286 Wild quail 405 6660 5180 1.286 Chicken thigh 120 1310 1020 1.284 Chicken, dark meat 160 2150 1680 1.280 Goose, domesticated 320 4010 3150 1.273 Pork and beef sausage 13 141 111 1.270 Bologna, beef and pork 28 250 198 1.263 Peach, dried 130 151 120 1.258 Black bean soup 247 415 331 1.254 Bean w/ frankfurters soup 250 415 331 1.254 Peach 115 20 16 1.250 Corned Beef, brisket 454 5100 4100 1.244 Pastrami 28 375 302 1.242 Bologna, beef 28 254 205 1.239 Frankfurter, beef 45 389 314 1.239 Ground beef, regular 113 1560 1260 1.238 Cream of celery soup 244 73 59 1.237 Ground beef, lean 113 1670 1350 1.237 Chicken liver 32 35 352 1.236 Duck liver 44 624 505 1.236 Turkey liver 102 1540 1250 1.232 Mortadella 28 358 291 1.230 Goose liver 94 1160 943 1.230 Plum 5.5 90 74 1.216 Green beans 110 97 80 1.213 Chicken back 177 1090 900 1.211 Beef smoked, chopped 28 467 386 1.210 Pork Bacon 454 2900 2400 1.208 Beef, dried 28 673 557 1.208 Brotwurst 28 323 268 1.205 Polish sausage 28 315 262 1.202 Salami, hard 10 182 152 1.197 Bologna, pork 28 341 285 1.196 Chicken wing 90 698 585 1.193 Braunschweiger 28 258 217 1.189 Duck, domesticated 287 2610 2210 1.181 Lentil sprouts 77 548 470 1.166 Lettuce, romaine 56 58 50 1.160 Lettuce, iceberg 75 60 52 1.154 Caviar, black and red 16 293 254 1.154 Cauliflower 100 108 96 1.125 Vienna sausage 16 127 113 1.124 Liver 113 1570 1420 1.106 Guava 112 21 19 1.105 New England Clam Chowder 244 251 229 1.096 Cream of potato soup 244 83 76 1.092 Spinach 55 98 90 1.089 Kale 67 132 123 1.073 Chicken rice soup 241 251 234 1.073 Kielbasa 28 286 267 1.071 Frankfurter, beef and pork 45 407 382 1.065 Whole Egg 50 410 388 1.057 Egg White 33 206 195 1.056 Whole Egg, dried 5 155 147 1.054 Watermelon 160 99 94 1.053 Cabbage, chinese 70 62 59 1.051 Corn 154 210 200 1.050 Sweet potato 130 105 100 1.050 Turnip greens 55 54 52 1.038 Abalone 85 1090 1060 1.028 Oysters 84 444 433 1.025 Clams 180 1720 1680 1.024 Scallops 85 1060 1040 1.019 Banana 175 55 54 1.019 Asparagus 134 194 192 1.010 Oat flakes 48 583 579 1.007 Mayonnaise 185 1400 1400 1.000 Vegetarian vegetable soup 241 99 99 1.000 Beet greens 38 20 20 1.000 Endive 50 32 32 1.000 Leeks 124 97 97 1.000 Pumpkin 245 96 96 1.000 Shrimp 85 1500 1510 0.993 Crab 85 1350 1360 0.993 pea soup w/ham 253 696 703 0.990 Lima beans, cooked 170 765 775 0.987 Egg Yolk 17 189 193 0.979 Okra 100 82 84 0.976 Broccoli 88 124 128 0.969 Chicken gizzard 37 465 484 0.961 Strawberries 149 37 39 0.949 Collards 186 140 72 0.931 Minestrone soup 241 183 198 0.924 Carrots 110 44 48 0.917 Dates 83 50 55 0.909 Peppers, sweet 100 38 42 0.905 Radish 45 16 18 0.889 Watercress 104 172 200 0.860 Swiss chard 36 36 42 0.857 Eggplant 82 42 50 0.840 Tomato soup 244 51 61 0.836 Cabbage, common 70 40 48 0.833 Wheat germ 180 1330 1790 0.743 Peas, green 146 463 625 0.741 Brussels sprouts 88 130 178 0.730 Tangerine 116 27 37 0.730 Orange 180 62 85 0.729 Onions, green 100 4 6 0.667 Mushrooms 70 48 72 0.667 Cucumber 104 22 36 0.611 Wheat granules 28.4 101 169 0.598 Corn grits 242 68 114 0.596 Snails 85 1250 2100 0.595 Wheat, shredded 23.6 79 133 0.594 Wheat flakes 33 101 171 0.591 Cream of wheat 251 98 166 0.590 Pistachios, shelled 128 1640 2790 0.588 Corn, puffed 28.4 65 112 0.580 Wheat, puffed 12 49 85 0.576 Squash, winter 205 902 1590 0.567 Bran flakes 47 177 314 0.564 Elderberries 145 38 68 0.559 Plantain 148 89 160 0.556 Oats, puffed 28.4 175 320 0.547 Oatmeal 234 78 147 0.531 Cashews 160 246 470 0.523 Chestnuts, fresh 160 246 470 0.523 Rice, puffed 14 38 73 0.521 Yams 200 89 191 0.466 Pumpkin seeds & squash 140 2530 5570 0.454 Garlic 3 8 19 0.421 Macadamia nuts 134 434 1200 0.362 Blackberries 145 17 49 0.347 Blueberries 145 17 49 0.347 Onions, mature 160 90 262 0.344 Grapes, slip skin 153 13 42 0.310 Grapes, adherent skin 160 24 78 0.308 Peanuts 144 1450 5050 0.287 Peanut butter 15 176 613 0.287 Coconut, shredded 80 118 437 0.270 Almonds 142 946 3540 0.267 Rutabaga 140 55 207 0.266 Pecans 108 315 1190 0.265 Sesame seeds 150 1240 4990 0.248 Hickory nuts 15 70 298 0.235 Brazil nuts 140 757 3350 0.226 Tahini 15 82 378 0.217 Grape juice 253 25 119 0.210 Tangerine juice 247 17 84 0.202 Pine nuts 28 256 1330 0.192 Orange juice 248 22 117 0.188 Hazelnuts 135 459 2480 0.185 Walnuts 100 466 2520 0.185
(Original table... before format...)
Food Type Weight (gm) Lysine (mg) Arginine (mg) Ratio Lysine vs Arginine Margarine 14.1 9 3 3.000 Plain Yogurt 227 706 237 2.979 Fruit Yogurt, low fat 227 810 272 2.978 Plain Yogurt, skim 227 1160 391 2.967 Plain Yogurt, low fat 227 1060 359 2.953 Swiss Cheese 28 733 263 2.787 Gruyere Cheese 28 768 276 2.783 Edam Cheese 28 754 273 2.762 American Cheese Spread 28 427 155 2.755 Gouda Cheese 28 752 273 2.755 Whey, dry, sweet 7.5 77 28 2.750 Blue Cheese 28 526 202 2.604 Provolone Cheese 28 750 290 2.586 Papaya 454 76 30 2.533 Brie Cheese 28 525 208 2.524 Camembert Cheese 28 501 199 2.518 Parmesan Cheese 28 937 373 2.512 Parmesan Cheese, grated 5 192 77 2.494 Gjetost Cheese 28 231 93 2.484 Goat Milk 244 708 291 2.433 Brick Cheese 28 602 248 2.427 Muenster Cheese 28 606 250 2.424 Beets 136 72 30 2.400 Limburger Cheese 28 475 198 2.399 Tilsit Cheese 28 578 241 2.398 Port du salut Cheese 28 563 235 2.396 Processed Swiss Cheese 28 696 293 2.375 Cream Cheese 28 192 81 2.370 Mozzarella Cheese, parts 28 699 295 2.369 Processed American Cheese 28 623 263 2.369 Mozzarella Cheese 28 559 236 2.369 Neufchatel Cheese 28 253 107 2.364 Butter 14.1 9 4 2.250 Colby Cheese 28 561 254 2.209 Monterey Jack Cheese 28 578 262 2.206 Cheshire Cheese 28 551 250 2.204 Cheddar Cheese 28 588 267 2.202 Buttermilk 245 679 309 2.197 Skim Milk 245 663 302 2.195 Half and Half Cream 242 568 259 2.193 Sherbet 193 171 78 2.192 Condensed Milk, sweetened 306 1920 876 2.192 Chocolate Milk 250 629 287 2.192 Nonfat Milk, dry 120 3440 1570 2.191 Low fat Milk, 2% 244 644 294 2.190 Evaporated Milk 126 681 311 2.190 Ice Cream 133 381 174 2.190 Whole Milk 244 637 291 2.189 Whole Milk, dry 128 2670 1220 2.189 Nonfat Milk, dry, instant 68 1890 864 2.188 Ice Milk 131 409 187 2.187 Whipping Cream, heavy 238 387 177 2.186 Evaporated Milk, skim 128 763 349 2.186 Whipping Cream, light 239 411 188 2.186 Ice Cream, rich 148 327 150 2.180 Mango 300 85 39 2.179 Whipped Cream, pressurize 60 152 70 2.171 Apricot 114 103 48 2.146 Coffee Cream 15 32 15 2.133 Apple 150 17 8 2.125 Ricotta Cheese 246 3290 1550 2.123 Ricotta Cheese, part skim 246 3320 1570 2.115 Pear, dried 175 116 56 2.071 Eggnog 254 758 378 2.005 Applesauce, unsweetened 244 24 12 2.000 Crabapple, slices 110 28 14 2.000 Loquat 16 2 1 2.000 Apple, dried 64 37 19 1.947 Pear 180 23 12 1.917 Apricot, dried 35 89 49 1.816 Cottage Cheese, creamed 210 2120 1190 1.782 Cottage Cheese, Low fat 2% 226 2510 1410 1.780 Cottage Cheese, dry 145 2020 1140 1.772 Fig, dried 189 228 131 1.740 Fig 65 19 11 1.727 Human Milk 246 168 105 1.600 Avocado 272 189 119 1.588 Salmon 85 1550 1000 1.550 Swordfish 85 1550 1000 1.550 Haddock 85 1480 961 1.540 Smelt 85 1380 897 1.538 Snapper 85 1600 1040 1.538 Pollock 85 1520 989 1.537 Eel 85 1440 938 1.535 Catfish 85 1420 925 1.535 Anchovy, in oit, drained 20 531 346 1.535 Whitefish 85 1490 971 1.535 Tuna, in water 165 4480 2920 1.534 Cod 85 1390 906 1.534 Flat fish, flounder 85 1470 959 1.533 Mackerel 85 1450 946 1.533 Shark 85 1640 1070 1.533 Carp 85 1390 907 1.533 Pike 85 1500 979 1.532 Herring 85 1400 914 1.532 Sardines, in oil, drained 24 542 354 1.531 Bass 85 1380 902 1.530 Perch 85 1450 948 1.530 Bluefish 85 1560 1020 1.529 Halibut 85 1620 1060 1.528 Tomato 123 41 27 1.519 Turnips 130 47 31 1.516 Tomato juice 243 54 36 1.500 Soybean sprouts 70 386 266 1.451 Canadian Style Bacon 454 7370 5100 1.445 Wild pheasant 371 7470 5240 1.426 Pork Spareribs 454 4730 3340 1.416 Tomato paste 262 282 200 1.410 Liver cheese 28 334 237 1.409 Chicken, dark meat, w/o s 109 1860 1320 1.409 Chicken, light meat w/o s 88 1730 1230 1.407 Chicken neck 79 298 212 1.406 Summer sausage 23 318 228 1.395 Pineapple 155 39 28 1.393 Pork leg 454 7550 5530 1.365 Pork loin chop 151 1950 1430 1.364 Pork Shoulder 454 7140 5240 1.363 Potato 150 190 140 1.357 Chicken breast 181 2500 1870 1.337 Cream of Mushroom soup 244 127 95 1.337 Turkey noodle soup 244 212 159 1.333 Celery 120 32 24 1.333 Chicken drumstick 110 1160 872 1.330 Potato, baking 202 283 214 1.322 Beef Flank steak 454 7270 5500 1.322 Chicken gumbo 244 161 122 1.320 Chicken noodle soup 241 219 166 1.319 Beef Round steak 454 7320 5550 1.319 Beef noodle soup 244 261 198 1.318 Vegetable w/beef soup 244 344 261 1.318 Cream of Asparagus soup 244 112 85 1.318 Porterhouse steak 454 6560 4980 1.317 Beef T-bone steak 454 6330 4810 1.316 Beef Sirloin steak 454 6880 5230 1.315 Knockwurst 68 634 482 1.315 Beef Rib roast 454 6050 4600 1.315 Beef Short ribs 454 5430 4130 1.315 Beef Chuck roast 454 6900 5250 1.314 Beef Tenderloin 454 6990 5320 1.314 Persimmon 200 55 42 1.310 Squash, summer 130 85 65 1.308 Chicken leg 231 2470 1890 1.307 Chicken, light meat 116 1920 1470 1.306 Ham, boneless 454 6750 5170 1.306 Chicken canned, boned 142 2500 1920 1.302 Turkey,dark meat 152 2620 2020 1.297 Cream of chicken soup 244 215 166 1.295 Chicken heart 6.1 79 61 1.295 Turkey,light meat 180 3540 2740 1.292 Bratwurst, ckd 85 910 706 1.289 Turkey, canned boned 142 3040 2360 1.288 Italian sausage, ckd 67 1020 792 1.288 Pork sausage 28 252 196 1.286 Wild quail 405 6660 5180 1.286 Chicken thigh 120 1310 1020 1.284 Chicken, dark meat 160 2150 1680 1.280 Goose, domesticated 320 4010 3150 1.273 Pork and beef sausage 13 141 111 1.270 Bologna, beef and pork 28 250 198 1.263 Peach, dried 130 151 120 1.258 Black bean soup 247 415 331 1.254 Bean w/ frankfurters soup 250 415 331 1.254 Peach 115 20 16 1.250 Corned Beef, brisket 454 5100 4100 1.244 Pastrami 28 375 302 1.242 Bologna, beef 28 254 205 1.239 Frankfurter, beef 45 389 314 1.239 Ground beef, regular 113 1560 1260 1.238 Cream of celery soup 244 73 59 1.237 Ground beef, lean 113 1670 1350 1.237 Chicken liver 32 35 352 1.236 Duck liver 44 624 505 1.236 Turkey liver 102 1540 1250 1.232 Mortadella 28 358 291 1.230 Goose liver 94 1160 943 1.230 Plum 5.5 90 74 1.216 Green beans 110 97 80 1.213 Chicken back 177 1090 900 1.211 Beef smoked, chopped 28 467 386 1.210 Pork Bacon 454 2900 2400 1.208 Beef, dried 28 673 557 1.208 Brotwurst 28 323 268 1.205 Polish sausage 28 315 262 1.202 Salami, hard 10 182 152 1.197 Bologna, pork 28 341 285 1.196 Chicken wing 90 698 585 1.193 Braunschweiger 28 258 217 1.189 Duck, domesticated 287 2610 2210 1.181 Lentil sprouts 77 548 470 1.166 Lettuce, romaine 56 58 50 1.160 Lettuce, iceberg 75 60 52 1.154 Caviar, black and red 16 293 254 1.154 Cauliflower 100 108 96 1.125 Vienna sausage 16 127 113 1.124 Liver 113 1570 1420 1.106 Guava 112 21 19 1.105 New England Clam Chowder 244 251 229 1.096 Cream of potato soup 244 83 76 1.092 Spinach 55 98 90 1.089 Kale 67 132 123 1.073 Chicken rice soup 241 251 234 1.073 Kielbasa 28 286 267 1.071 Frankfurter, beef and pork 45 407 382 1.065 Whole Egg 50 410 388 1.057 Egg White 33 206 195 1.056 Whole Egg, dried 5 155 147 1.054 Watermelon 160 99 94 1.053 Cabbage, chinese 70 62 59 1.051 Corn 154 210 200 1.050 Sweet potato 130 105 100 1.050 Turnip greens 55 54 52 1.038 Abalone 85 1090 1060 1.028 Oysters 84 444 433 1.025 Clams 180 1720 1680 1.024 Scallops 85 1060 1040 1.019 Banana 175 55 54 1.019 Asparagus 134 194 192 1.010 Oat flakes 48 583 579 1.007 Mayonnaise 185 1400 1400 1.000 Vegetarian vegetable soup 241 99 99 1.000 Beet greens 38 20 20 1.000 Endive 50 32 32 1.000 Leeks 124 97 97 1.000 Pumpkin 245 96 96 1.000 Shrimp 85 1500 1510 0.993 Crab 85 1350 1360 0.993 pea soup w/ham 253 696 703 0.990 Lima beans, cooked 170 765 775 0.987 Egg Yolk 17 189 193 0.979 Okra 100 82 84 0.976 Broccoli 88 124 128 0.969 Chicken gizzard 37 465 484 0.961 Strawberries 149 37 39 0.949 Collards 186 140 72 0.931 Minestrone soup 241 183 198 0.924 Carrots 110 44 48 0.917 Dates 83 50 55 0.909 Peppers, sweet 100 38 42 0.905 Radish 45 16 18 0.889 Watercress 104 172 200 0.860 Swiss chard 36 36 42 0.857 Eggplant 82 42 50 0.840 Tomato soup 244 51 61 0.836 Cabbage, common 70 40 48 0.833 Wheat germ 180 1330 1790 0.743 Peas, green 146 463 625 0.741 Brussels sprouts 88 130 178 0.730 Tangerine 116 27 37 0.730 Orange 180 62 85 0.729 Onions, green 100 4 6 0.667 Mushrooms 70 48 72 0.667 Cucumber 104 22 36 0.611 Wheat granules 28.4 101 169 0.598 Corn grits 242 68 114 0.596 Snails 85 1250 2100 0.595 Wheat, shredded 23.6 79 133 0.594 Wheat flakes 33 101 171 0.591 Cream of wheat 251 98 166 0.590 Pistachios, shelled 128 1640 2790 0.588 Corn, puffed 28.4 65 112 0.580 Wheat, puffed 12 49 85 0.576 Squash, winter 205 902 1590 0.567 Bran flakes 47 177 314 0.564 Elderberries 145 38 68 0.559 Plantain 148 89 160 0.556 Oats, puffed 28.4 175 320 0.547 Oatmeal 234 78 147 0.531 Cashews 160 246 470 0.523 Chestnuts, fresh 160 246 470 0.523 Rice, puffed 14 38 73 0.521 Yams 200 89 191 0.466 Pumpkin seeds & squash 140 2530 5570 0.454 Garlic 3 8 19 0.421 Macadamia nuts 134 434 1200 0.362 Blackberries 145 17 49 0.347 Blueberries 145 17 49 0.347 Onions, mature 160 90 262 0.344 Grapes, slip skin 153 13 42 0.310 Grapes, adherent skin 160 24 78 0.308 Peanuts 144 1450 5050 0.287 Peanut butter 15 176 613 0.287 Coconut, shredded 80 118 437 0.270 Almonds 142 946 3540 0.267 Rutabaga 140 55 207 0.266 Pecans 108 315 1190 0.265 Sesame seeds 150 1240 4990 0.248 Hickory nuts 15 70 298 0.235 Brazil nuts 140 757 3350 0.226 Tahini 15 82 378 0.217 Grape juice 253 25 119 0.210 Tangerine juice 247 17 84 0.202 Pine nuts 28 256 1330 0.192 Orange juice 248 22 117 0.188 Hazelnuts 135 459 2480 0.185 Walnuts 100 466 2520 0.185