*List sorted by Cholesterol (Return to Categorized Display)

Since lesser amounts of sodium are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.Flavonoids are a class of phytochemicals. Although there are many other beneficial plant chemicals, only Flavonoids are presented here because their data is most complete. See the References page for further details.Since lesser amounts of saturated fat are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.Since lesser amounts of cholesterol are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Egg, hard-boiled0%353%11%65%85%42%317%35%107%169%19%19%723%0%77%602%6%361%120%142%597%312%89%4%0%190%237%98%1824%
Shrimp, cooked0%918%0%79%347%222%395%78%302%394%433%38%1455%59%57%59%374%137%197%20%1254%196%186%0%0%26%18%48%1313%
Crayfish, wild, cooked0%889%0%146%112%260%941%154%153%537%1856%707%1627%29%111%188%397%283%143%268%2185%52%244%3%0%20%27%48%1081%
Rabbit0%830%0%21%311%116%396%84%35%344%226%-319%0%21%74%528%-302%23%3136%0%32%19%0%55%49%42%474%
Deer0%831%0%9%314%98%409%90%46%435%422%32%297%0%207%690%607%----0%--0%71%50%42%473%
Cornish Game Hen0%372%0%10%39%45%160%40%33%143%52%6%217%5%47%139%324%91%182%4%90%35%18%21%0%175%277%149%336%
Turkey, skinless0%750%0%29%116%99%358%75%55%456%123%14%787%0%66%195%457%222%416%21%181%0%26%48%0%87%55%90%298%
Sea Bass, cooked0%829%0%21%33%276%571%113%94%105%43%18%1372%0%191%220%219%281%571%24%202%147%--0%48%40%83%285%
Catfish, farmed, cooked0%535%0%12%60%110%461%90%70%173%178%15%347%14%502%87%236%162%165%23%1535%28%--0%106%246%98%281%
Salmon, wild, cooked0%550%0%6%28%93%365%74%41%59%69%10%636%0%181%144%441%130%156%12%2238%83%--0%80%221%120%269%
Lamb, leg0%510%0%9%98%72%251%62%39%518%116%12%475%0%81%218%416%124%109%49%989%0%9%-0%204%212%42%267%
Yellowtail, cooked0%690%0%31%37%131%307%122%36%90%69%11%910%41%170%50%666%146%152%11%557%47%--0%---253%
Chicken0%568%0%14%57%73%257%44%45%139%53%9%395%0%49%97%716%167%360%7%120%42%--0%124%173%112%252%
Ice cream, vanilla0%61%138%94%15%29%120%27%33%47%7%2%51%0%30%122%5%74%28%16%131%209%27%12%0%374%161%29%246%
Ground Beef0%378%0%8%83%46%160%44%36%479%51%6%277%0%32%129%267%54%142%16%730%0%17%9%0%247%275%28%222%
Tuna, canned0%802%0%22%84%166%484%79%393%94%68%16%1866%0%11%63%647%39%261%8%762%13%89%43%0%56%55%93%219%
Ham0%399%36%8%51%57%246%75%985%269%74%-352%0%638%206%308%-299%3%426%0%17%0%0%171%245%75%219%
Cream cheese0%94%12%46%38%11%85%15%113%39%10%1%25%0%9%103%4%31%21%19%100%300%11%18%0%567%254%39%210%
Pork, spareribs0%318%0%24%52%39%188%34%31%290%79%4%343%0%187%175%197%76%136%5%227%2%11%0%0%252%306%74%203%
Butter0%5%0%7%0%2%10%1%107%3%0%0%5%0%1%9%1%6%1%2%20%273%43%22%0%645%264%46%200%
Goose0%359%0%9%103%47%253%46%31%215%192%8%260%0%46%193%195%201%187%3%112%20%76%37%0%203%303%89%199%
Mozzarella cheese0%321%11%337%16%43%337%11%279%243%8%11%206%0%18%172%5%19%19%12%633%170%8%17%0%395%197%27%176%
Steak, beef tenderloin0%309%0%5%102%43%172%42%22%299%81%5%253%0%44%142%128%30%116%11%615%0%--0%275%291%33%173%
Mozzarella, low-fat0%415%17%616%10%58%521%14%325%272%22%4%206%0%13%217%6%12%42%18%269%143%7%14%0%359%160%20%168%
American cheese0%257%7%294%6%46%391%19%529%189%9%2%140%0%13%171%3%51%29%11%156%194%10%16%0%473%215%28%167%
Duck0%245%0%7%89%31%132%26%23%138%150%6%216%0%94%145%205%130%82%9%74%53%28%34%0%259%345%116%166%
Sour Cream0%64%31%108%3%33%113%29%33%32%20%2%37%11%30%127%4%67%12%26%117%236%37%10%0%549%255%39%137%
Milk, whole0%233%116%377%6%108%433%101%89%167%41%6%224%0%133%555%25%241%92%42%611%133%13%7%0%280%122%35%111%
Italian Sausage, pork2%242%19%12%46%34%141%38%468%174%52%-233%1%329%123%173%-148%7%315%8%10%22%0%250%313%103%110%
Hot Dog, beef0%148%19%8%51%27%139%20%461%186%124%28%90%0%22%81%103%30%41%8%434%0%8%12%0%319%391%39%107%
Cake, yellow with vanilla fros6%41%243%33%32%10%110%6%123%17%20%28%54%0%49%34%19%38%11%54%34%15%---57%148%148%98%
Cheddar Cheese, low-fat0%612%17%480%27%60%799%16%472%263%27%4%305%0%13%232%4%42%40%32%236%99%5%8%0%226%108%14%81%
Muffin, blueberry75%86%267%41%65%37%203%19%215%44%59%176%147%11%92%79%57%48%12%208%174%24%40%43%-45%64%97%72%
Cream Cheese, nonfat0%653%93%385%21%94%1292%72%757%229%116%58%186%0%95%326%24%81%80%193%477%830%1%2%0%84%31%7%56%
Cottage Cheese, nonfat0%883%33%75%30%30%350%16%20%138%73%4%462%0%53%304%26%77%148%88%814%30%0%0%0%29%12%2%55%
Milk, nonfat0%424%213%703%13%203%824%202%198%286%70%6%218%76%187%727%36%376%176%71%905%16%15%-0%30%12%2%38%
Mayonaise0%7%8%5%8%1%11%2%106%6%3%-9%0%0%0%0%12%124%6%30%32%97%131%-149%246%640%35%
Yogurt, plain, skim0%445%211%711%18%219%801%194%183%433%60%10%234%43%156%760%32%458%146%107%908%10%0%8%0%19%8%1%24%
Candy Bar, milky way32%46%261%61%20%52%97%24%76%42%79%62%48%6%15%95%12%28%18%7%63%12%39%20%90%166%128%15%22%
Candies, caramels0%52%310%72%4%29%85%24%86%29%10%3%17%3%49%122%6%65%23%5%65%9%16%10%-58%36%98%12%
Frozen Yogurt0%107%228%175%20%55%226%55%71%64%55%8%74%13%41%250%25%158%76%18%148%103%9%4%0%189%88%14%8%
Jellybeans4%0%384%2%4%3%3%4%18%3%17%10%11%0%2%5%0%1%2%0%0%0%0%0%-0%0%0%0%
Spinach, cooked835%561%251%1183%1725%2440%696%862%406%826%1681%4517%237%1136%751%1866%304%252%1619%3174%0%6509%1206%47691%-16%3%50%0%
Rice, white-79%340%2%125%40%73%9%0%77%123%305%210%0%229%22%164%122%70%381%0%0%---4%4%4%0%
Marshmallows3%25%393%2%8%4%7%1%34%3%68%3%19%0%1%1%4%1%1%2%0%0%0%0%-2%2%2%0%
Maragarine0%1%4%1%2%1%2%1%124%4%0%-0%0%3%0%0%0%0%1%12%332%118%293%-189%475%352%0%
Canola Oil0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%258%307%-72%600%360%0%
Bread, french88%140%291%55%103%64%109%18%296%79%155%206%418%0%345%218%248%56%24%420%0%0%15%8%-21%40%27%0%
Cookie, chocolate chip42%49%214%10%23%42%64%12%87%33%98%104%-0%22%23%14%19%18%9%2%0%--79%140%219%53%0%
Cracker, saltine56%94%255%32%146%33%67%15%334%48%155%170%88%0%40%191%175%82%33%251%0%0%31%42%-35%147%31%0%
Bagel67%166%299%13%55%68%100%16%259%80%132%218%-0%108%34%91%53%29%40%0%0%---7%4%27%0%
Blackberries986%141%344%135%160%300%146%160%3%308%853%1669%34%1302%85%110%215%257%107%291%0%73%363%1023%1148%3%10%70%0%
Pumpkin Seeds58%197%51%16%307%638%620%63%4%345%570%620%38%9%71%108%46%25%64%54%0%10%0%211%-144%237%415%0%
Sunflower Seeds147%174%51%41%132%401%353%51%1%222%683%394%380%7%730%80%113%473%208%199%0%2%807%11%-82%150%618%0%
Sesame Seeds165%135%63%340%282%395%314%35%3%338%1583%477%36%0%251%78%113%3%212%85%0%0%6%0%-109%295%409%0%
Papaya369%68%387%123%28%165%37%280%10%45%91%31%56%4226%126%149%124%224%75%487%0%403%250%148%-10%9%9%0%
Apples369%22%409%23%26%62%60%88%3%19%115%75%0%236%59%91%25%47%121%29%0%16%46%94%1826%5%1%11%0%
Bananas234%53%395%11%32%196%71%171%1%42%195%337%41%261%63%149%107%150%634%112%0%10%15%12%43%11%3%9%0%
Cantaloupe212%107%369%53%69%228%126%334%63%132%268%134%43%2878%219%102%308%124%326%309%0%1420%20%163%-14%1%26%0%
Strawberries500%91%369%100%146%262%214%203%4%109%333%1340%45%4900%136%125%172%156%226%375%0%9%121%153%5271%4%12%52%0%
Pistachio Nuts144%163%74%39%82%136%243%78%2%101%516%248%59%11%267%50%36%36%343%44%0%7%45%51%475%88%382%262%0%
Oranges409%87%385%170%24%137%85%164%0%37%213%59%39%3018%337%155%86%213%196%319%0%67%51%0%1067%3%4%6%0%
Sweetpotato, cooked293%97%354%84%85%194%171%225%53%89%398%614%8%581%216%214%236%393%489%33%0%3051%105%57%-5%0%11%0%
Carrots, raw546%99%359%161%81%189%244%332%224%146%244%388%9%384%293%257%343%266%518%232%0%5861%215%715%2%8%3%31%0%
Onions, raw267%95%370%105%50%154%184%146%10%95%201%349%43%406%208%108%28%116%538%226%0%0%6%21%418%6%5%16%0%
Red Bell Pepper, raw615%166%357%54%184%298%286%345%10%240%145%479%14%19487%378%594%538%488%1722%346%0%1725%810%419%28%20%2%65%0%
Broccoli, raw612%361%300%276%239%398%555%395%129%301%320%686%267%6996%380%626%268%674%792%926%0%261%306%6641%315%10%3%12%0%
Kale, cooked571%295%309%514%357%415%286%347%110%214%1238%1651%117%3905%344%455%255%70%758%232%0%6949%405%64841%935%17%10%74%0%
Navy Beans, cooked600%256%286%99%187%244%294%118%0%184%333%418%75%-308%86%66%76%152%500%-0%1%10%-4%6%25%0%
Oats216%179%264%25%120%246%345%38%2%194%194%1032%468%0%317%58%29%127%49%32%0%0%21%113%-23%46%65%0%
Whole Wheat434%161%344%24%129%249%138%35%8%172%201%815%26%0%125%61%172%166%154%108%0%0%2%13%-5%3%13%0%
Buckwheat235%160%333%15%97%358%217%41%6%166%353%487%87%0%79%77%146%156%129%76%0%0%13%46%20%13%18%22%0%
Rye349%192%320%20%89%233%319%34%2%278%299%889%383%0%172%136%182%174%135%90%0%1%51%39%-8%8%36%0%
Brown Rice130%101%318%18%42%250%214%16%6%142%200%906%321%0%157%41%197%103%201%18%0%0%4%12%-15%27%31%0%
Quinoa126%152%283%32%275%362%313%84%7%221%487%671%-0%96%193%112%112%92%66%0%0%---14%37%67%0%
Soybeans, raw179%381%112%133%419%434%484%184%1%294%886%672%156%38%382%380%56%76%139%451%0%0%27%251%326%62%95%291%0%
Pinto Beans, cooked503%274%282%64%162%226%294%130%1%171%340%352%158%15%245%79%32%59%246%601%0%0%88%54%210%7%7%14%0%
Amaranth199%168%272%82%225%459%348%42%7%213%462%671%-30%39%101%49%112%92%66%0%0%---40%35%83%0%
Kidney Beans, cooked466%297%276%44%257%229%319%135%2%211%423%417%34%25%229%83%65%69%145%512%0%0%91%58%18%5%3%23%0%
Adzuki Beans, cooked456%255%298%44%174%262%375%177%8%346%517%497%34%0%163%91%80%134%115%473%0%0%---3%--0%
Black Beans, cooked527%292%276%41%177%342%303%114%1%212%352%374%33%0%336%81%55%73%80%564%0%0%--8%9%3%19%0%
Lentils, sprouted cooked-379%324%28%341%224%433%120%13%396%741%552%22%333%396%162%170%226%250%332%0%6%---5%8%21%0%
Brazil Nuts91%95%29%49%41%370%316%43%1%155%590%207%10626%3%171%10%6%11%24%17%0%0%116%0%-208%337%337%0%
Hazelnuts (filberts)124%104%41%36%83%167%132%46%0%98%610%1093%14%27%186%33%41%58%138%90%0%0%319%50%911%64%655%136%0%
Almonds163%160%53%86%83%307%234%54%0%145%427%487%18%0%76%255%97%24%35%25%0%0%597%0%364%60%501%227%0%