Fruit facts: Guava nutrition facts

Guava nutrition facts > Guava facts > Health benefits
Guava (Psidium sp) are small tropical trees belonging to genus Psidium comprising nearly hundred species.

They are native plants of northern South America, southern Central America and Southeast Asia.

Guava are presently cultivated through out the tropical and subtropical regions of the world. Psidium guajava (apple guava) is the most cultivated species.

Guava fruit is rich in vitamin A, vitamin C and dietary fibre. Four times the dietary requirement of vitamin C is present in 100g of the fruit.

The high dietary fibre is contributed by the seeds and the fruit functions as good laxative. It contains omega-6 and omega-3 polyunsaturated fatty acids.

The fruit has good levels of potassium and magnesium. Antioxidants like polyphenols and carotenoids are present in considerable amounts.

In herbal medicine its leaves and bark are used for treating diarrhea, dysentery and fever.

Nutrient values and weights given below are calculated for edible portion. The skin portion of it makes up to 20% of the weight of the fruit.

Apple guava

Fruit facts: Guava nutrition

Nutrients	Units	Value per 100g	One cup 165g	One medium size 55g
Water	g	80.80	133.32	44.44
Energy	kcal	68	112	37
Carbohydrate	g	14.32	23.63	7.88
Protein	g	2.55	4.21	1.40
Lipid (fat)	g	0.95	1.57	0.52
Sugars	g	8.92	14.72	4.91
Ash	g	1.39	2.29	0.76
Dietary fibre	g	5.4	8.9	3.0

Fruit facts: Guava minerals nutrition

Minerals	Units	Value per 100g	One cup 165g	One medium size 55g
Calcium	mg	18	30	10
Selenium	mcg	0.6	1.0	0.3
Iron	mg	0.26	0.43	0.14
Manganese	mg	0.15	0.25	0.08
Magnesium	mg	22	36	12
Copper	mg	0.23	0.38	0.13
Phosphorus	mg	40	66	22
Zinc	mg	0.23	0.38	0.13
Sodium	mg	2	3	1
Potassium	mg	42	69	23

Fruit facts: Guava vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup 165g	One medium size 55g
Vitamin C	mg	228.3	376.7	125.6
Thiamin	mg	0.067	0.111	0.037
Riboflavin	mg	0.04	0.07	0.02
Niacin	mg	1.08	1.79	0.60
Pantothenic acid	mg	0.45	0.74	0.25
Vitamin B6	mg	0.11	0.18	0.06
Folate	mcg	49	81	27
Choline	mg	7.6	12.5	4.2
Vitamin A, IU	IU	624	1030	343
Lycopene	mcg	5202	8587	2862
Vitamin E (alpha-tocopherol)	mg	0.73	1.20	0.40
Vitamin K (phylloquinone)	mcg	2.6	4.3	1.3

Fruit facts: Guava lipids nutrition

Lipids nutrition facts	Units	Value per 100g	One cup 165g	One medium size 55g
Saturated fatty acids	g	0.27	0.45	0.15
Monounsaturated fatty acids	g	0.09	0.14	0.05
Polyunsaturated fatty acids	g	0.40	0.66	0.22

Fruit facts: Guava amino acids nutrition

Amino acids nutrition	Units	Value per 100g	One cup 165g	One medium size 55g
Tryptophan	g	0.02	0.04	0.01
Serine	g	0.08	0.12	0.04
Threonine	g	0.10	0.16	0.05
Proline	g	0.08	0.13	0.04
Isoleucine	g	0.09	0.15	0.05
Glycine	g	0.13	0.21	0.07
Leucine	g	0.17	0.28	0.09
Glutamic acid	g	0.33	0.55	0.18
Lysine	g	0.07	0.12	0.04
Aspartic acid	g	0.16	0.27	0.09
Methionine	g	0.02	0.03	0.01
Alanine	g	0.13	0.21	0.07
Phenylalanine	g	0.01	0.01	0.00
Histidine	g	0.02	0.04	0.01
Tyrosine	g	0.03	0.05	0.02
Arginine	g	0.07	0.11	0.04
Valine	g	0.09	0.14	0.05

Source: USDA National Nutrient Database

Fruit facts: Grape nutrition facts

Grape nutrition facts > Grape facts > health benefits
Grape (Vitis vinifera) is deciduous, perennial woody vine belonging to the genus Vitis.

The fruit is a true berry and is eaten raw as well as used in many preparations like juice, jam, jelly and wine.

Grape fruit plant is a native of Mediterranean region and is presently cultivated all over the world.

The fruit contains good amount of B vitamins like B1, B2 and B6. It is rich in vitamin C and vitamin K and 100g of it provides 20% of our daily requirements of both.

The fruit contains excellent amounts of magnesium, phosphorus and potassium. Grape is low in sodium and fatty acids.

The fruit has phytochemicals like resveratrol which is a potent polyphenol antioxidant and is found to be beneficial in inhibiting cardiovascular disease, cancer, degenerative nerve disorders and Alzheimer's disease.

Anthocyanins and catechins are other antioxidants available in abundance in red and white varieties respectively.

Grape fruit seed oil is rich in tocopherols and phytosterols.

Nutrient values and weights given below are calculated for edible portion of European varieties like seedless Thompson. Refuse is about 5%.
Thompson seedless variety

Fruit facts: Grape nutrition

Nutrients	Units	Value per 100g	One cup 150g	10 numbers 50g
Water	g	80.54	121.62	39.46
Energy	kcal	69	104	34
Carbohydrate	g	18.10	27.33	8.87
Protein	g	0.72	1.09	0.35
Lipid (fat)	g	0.16	0.24	0.08
Ash	g	0.48	0.72	0.24
Dietary fibre	g	0.9	1.4	0.4

Fruit facts: Grape Carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup 150g	10 numbers 50g
Sugars	g	15.48	23.37	7.59
Fructose	g	8.13	12.28	3.98
Glucose (dextrose)	g	7.20	10.87	3.53
Sucrose	g	0.15	0.23	0.07

Fruit facts: Grape mineral nutrition

Minerals	Units	Value per 100g	One cup 150g	10 numbers 50g
Calcium	mg	10	15	5
Iron	mg	0.36	0.54	0.18
Magnesium	mg	7	11	3
Phosphorus	mg	20	30	10
Potassium	mg	191	288	94
Sodium	mg	2	3	1
Zinc	mg	0.07	0.11	0.03
Copper	mg	0.13	0.19	0.06
Manganese	mg	0.07	0.11	0.04
Fluoride	mcg	7.8	11.8	3.8
Selenium	mcg	0.1	0.2	0.0

Fruit facts: Grape vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup 150g	10 numbers 50g
Vitamin C	mg	10.8	16.3	5.3
Thiamin	mg	0.07	0.10	0.03
Riboflavin	mg	0.07	0.11	0.03
Niacin	mg	0.19	0.28	0.09
Pantothenic acid	mg	0.05	0.08	0.03
Vitamin B6	mg	0.09	0.13	0.04
Folate	mcg	2	3	1
Choline	mg	5.6	8.5	2.7
Vitamin A IU	IU	66	100	32
Vitamin E (alpha-tocopherol)	mg	0.19	0.29	0.09
Vitamin K (phylloquinone)	mcg	14.6	22.0	7.2

Fruit facts: Grape lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup 150g	10 numbers 50g
Saturated fatty acids	g	0.05	0.08	0.03
Monounsaturated fatty acids	g	0.01	0.01	0.00
Polyunsaturated fatty acids	g	0.05	0.07	0.02
Phytosterols	mg	4	6	2

Fruit facts: Grape amino acids nutrition

Amino acids	Units	Value per 100g	One cup 150g	10 numbers 50g
Tryptophan	g	0.01	0.02	0.01
Serine	g	0.02	0.03	0.01
Threonine	g	0.02	0.03	0.01
Proline	g	0.08	0.12	0.04
Isoleucine	g	0.01	0.02	0.01
Glycine	g	0.02	0.02	0.01
Leucine	g	0.02	0.03	0.01
Glutamic acid	g	0.08	0.12	0.04
Lysine	g	0.03	0.04	0.01
Aspartic acid	g	0.04	0.06	0.02
Methionine	g	0.01	0.01	0.00
Alanine	g	0.02	0.03	0.01
Cystine	g	0.01	0.02	0.01
Histidine	g	0.02	0.03	0.01
Phenylalanine	g	0.02	0.03	0.01
Arginine	g	0.13	0.20	0.06
Valine	g	0.02	0.03	0.01
Tyrosine	g	0.01	0.02	0.01

Sources: USDA National Nutrient Database

Fruit facts: Pomegranate nutrition facts

Pomegranate nutrition facts > Pomegranate facts > Health benefits
Pomegranate (Punica granatum) is a small deciduous fruit bearing tree. It is a native of Iran region.
Pomegranate tree now cultivated all over the world. In Asian region its fruit, flower and bark are used in various herbal preparations.
Its aril juice is rich in vitamin C and provides in 100 ml about 15% of the daily requirement of an adult.
It is a good source of B vitamins, especially vitamin B5 and pantothenic acid.
Pomegranate is very low in sodium and rich in potassium, being useful in the control of hypertension.
Its juice is abundant in poyphenols in a form of tannins known as punicalagins. These tannins are very effective antioxidants.
Fairly good amount of dietary fibre is available when the arils are eaten raw.

Many studies have shown that it has special medicinal properties and is useful in the efforts for the control of atherosclerosis and chronic cardiovascular diseases.
Nutrient values and weights given below are calculated for edible portion. Skin and membrane constitute nearly 45% of weight of the fruit.

Pomegranate arils

Fruit facts: Pomegranate nutrition

Nutrients	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Water	g	77.93	219.76	67.80
Energy	kcal	83	234	72
Protein	g	1.67	4.71	1.45
Carbohydrate	g	18.70	52.73	16.27
Lipid (fat)	g	1.17	3.30	1.02
Sugars	g	13.67	38.55	11.89
Dietary fibre	g	4.0	11.3	3.5
Ash	g	0.53	1.49	0.46

Fruit facts: Pomegranate minerals nutrition

Minerals	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Calcium	mg	10	28	9
Selenium	mcg	0.5	1.4	0.4
Iron	mg	0.30	0.85	0.26
Manganese	mg	0.12	0.34	0.10
Magnesium	mg	12	34	10
Copper	mg	0.16	0.45	0.14
Phosphorus	mg	36	102	31
Zinc	mg	0.35	0.99	0.30
Sodium	mg	3	8	3
Potassium	mg	236	666	205

Fruit facts: Pomegranate vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Vitamin C	mg	10.2	28.8	8.9
Thiamin	mg	0.07	0.19	0.06
Riboflavin	mg	0.05	0.15	0.05
Niacin	mg	0.29	0.83	0.26
Pantothenic acid	mg	0.38	1.06	0.33
Vitamin B6	mg	0.08	0.21	0.07
Folate	mcg	38	107	33
Choline	mg	7.6	21.4	6.6
Vitamin K (phylloquinone)	mcg	16.4	46.2	14.3

Fruit Facts: Pomegranate lipids nutrition

Lipids nutrition	Units	Value per 100g	One medium size 280g	1/2 cup arils 85g
Saturated fatty acids	g	0.12	0.34	0.10
Monounsaturated fatty acids	g	0.09	0.26	0.08
Polyunsaturated fatty acids	g	0.08	0.22	0.07

USDA National Nutrient Database

Fruit facts: Orange nutrition facts

Ornage nutrition facts > Orange facts> Health benefits
Orange (Citrus sinensis) is small flowering tree with ever green leaves.

It belongs to genus Citrus to which all citrus trees like limes and lemons belong. It is a native of Southeast Asia.

Orange fruit contains B vitamins and vitamin C. Nearly 75% of the dietary requirement of vitamin C is available in 100g of this fruit.

Orange contains fairly good amounts of potassium and is free from sodium, making it an ideal fruit for people with hypertension.

Phytonutrients like flavanones, hesperetin, anthocyanins are present, especially in the peel.

Orange has wide variety of antioxidants like vitamin C and polyphenols.

The flavanone herperidin present in it is known to lower the hypertension and cholesterol and reduce inflammation.

It is an excellent source of dietary fibre when comsumed raw.

Nutrient values and weights given below are calculated for the edible portion of all varieties of oranges. About 27% of it refuse in the form of seeds and peel.

Orange tree (enlarge)

Fruit facts: Orange nutrition

Nutrients	Units	Value per 100g	One cup sections 180g	One medium size 130g
Water	g	86.75	156.15	113.64
Energy	kcal	47	85	62
Protein	g	0.94	1.69	1.23
Carbohydrate	g	11.75	21.15	15.39
Lipid (fat)	g	0.12	0.22	0.16
Sugars	g	9.35	16.83	12.25
Dietary fibre	g	2.4	4.3	3.1
Ash	g	0.44	0.79	0.58

Fruit facts: Orange mineral nutrition

Minerals	Units	Value per 100g	One cup sections 180g	One medium size 130g
Calcium	mg	40	72	52
Selenium	mcg	0.5	0.9	0.7
Iron	mg	0.10	0.18	0.13
Manganese	mg	0.03	0.06	0.03
Magnesium	mg	10	18	13
Copper	mg	0.05	0.08	0.06
Phosphorus	mg	14	25	18
Zinc	mg	0.07	0.13	0.09
Potassium	mg	181	326	237

Fruit facts: Orange vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup sections 180g	One medium size 130g
Vitamin C	mg	53.2	95.8	69.7
Thiamin	mg	0.09	0.16	0.11
Riboflavin	mg	0.04	0.07	0.05
Niacin	mg	0.28	0.51	0.37
Pantothenic acid	mg	0.25	0.45	0.33
Vitamin B6	mg	0.06	0.11	0.08
Folate	mcg	30	54	39
Choline	mg	8.4	15.1	11.0
Vitamin A, IU	IU	225	405	295
Vitamin E (alpha-tocopherol)	mg	0.18	0.32	0.24

Fruit facts: Lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup sections 180g	One medium size 130g
Saturated fatty acids	g	0.02	0.03	0.02
Monounsaturated fatty acids	g	0.02	0.04	0.03
Polyunsaturated fatty acids	g	0.03	0.05	0.03

Fruit facts: Orange amino acids nutrition

Amino acids	Units	Value per 100g	One cup section 180g	One medium size 130g
Tryptophan	g	0.01	0.02	0.01
Serine	g	0.03	0.06	0.04
Threonine	g	0.02	0.03	0.02
Proline	g	0.05	0.08	0.06
Isoleucine	g	0.03	0.05	0.03
Glycine	g	0.09	0.17	0.12
Leucine	g	0.02	0.04	0.03
Glutamic acid	g	0.09	0.17	0.12
Lysine	g	0.05	0.09	0.06
Aspartic acid	g	0.11	0.21	0.15
Methionine	g	0.02	0.04	0.03
Alanine	g	0.05	0.09	0.07
Cystine	g	0.01	0.02	0.01
Histidine	g	0.02	0.03	0.02
Phenylalanine	g	0.03	0.06	0.04
Arginine	g	0.07	0.12	0.09
Valine	g	0.04	0.07	0.05
Tyrosine	g	0.02	0.03	0.02

USDA National Nutrient Database

Fruit facts: Papaya nutrition facts

Papaya nutrition facts > Papaya facts > Health benefits
Papaya (Carica papaya) is a tree like plant belonging to genus Carica.
This plant is tropical in origin and is native plant of northern South America and southern Central America. The ripe fruit is eaten raw while the unripe one is used in food preparations. The unripe fruit contains the enzyme papain and is used in cuisine for tenderizing meat.
Papaya fruit is an excellent source of vitamin C and 100g of it fulfils the daily requirement of vitamin C. It contains fair amount of potassium and is very low in sodium thus becoming the fruit of choice for people with hypertension. It has considerable amount of vitamin A, vitamin B6 and dietary fibre. Papaya has the benefit of antioxidant due to presence of phytochemicals and cartenoids.
Nutrient values and weights are for edible portion. Refuse like seeds and skin form 33% of the fruit weight.

Papaya tree (enlarge)

Fruit facts: Papaya nutrition

Nutrients	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Water	g	88.83	124.36	270.04
Energy	kcal	39	55	119
Protein	g	0.61	0.85	1.85
Carbohydrate	g	9.81	13.73	29.82
Lipid (fat)	g	0.14	0.20	0.43
Sugars	g	5.90	8.26	17.94
Dietary fibre	g	1.8	2.5	5.5
Ash	g	0.61	0.85	1.85

Fruit facts: Papaya minerals nutrition

Minerals nutrition	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Calcium	mg	24	34	73
Selenium	mcg	0.6	0.8	1.8
Iron	mg	0.10	0.14	0.30
Manganese	mg	0.01	0.02	0.03
Magnesium	mg	10	14	30
Copper	mg	0.02	0.02	0.05
Phosphorus	mg	5	7	15
Zinc	mg	0.07	0.10	0.21
Sodium	mg	3	4	9
Potassium	mg	257	360	781

Fruit facts: Papaya vitamin nutrition

Vitamin nutrition	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Vitamin C	mg	61.8	86.5	187.9
Thiamin	mg	0.03	0.04	0.082
Riboflavin	mg	0.032	0.045	0.10
Niacin	mg	0.34	0.47	1.03
Pantothenic acid	mg	0.22	0.31	0.66
Vitamin B6	mg	0.02	0.03	0.06
Folate	mcg	38	53	116
Choline	mg	6.1	8.5	18.5
Vitamin A, IU	IU	1094	1532	3326
Vitamin E (alpha-tocopherol)	mg	0.73	1.02	2.22
Vitamin K (phylloquinone)	mcg	2.6	3.6	7.9

Fruit facts: Papaya lipids nutrition

Lipids nutrition facts	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Saturated fatty acid	g	0.04	0.06	0.13
Monounsaturated fatty acid	g	0.04	0.05	0.12
Polyunsaturated faty acid	g	0.03	0.04	0.09

Fruit facts: Papaya amino acids nutrition

Amino acids nutrition facts	Units	Value per 100g	One cup cubes 140g	Flesh of one medium size 300g
Tryptophan	g	0.01	0.01	0.02
Threonine	g	0.01	0.02	0.03
Isoleucine	g	0.01	0.01	0.02
Leucine	g	0.02	0.02	0.05
Lysine	g	0.03	0.04	0.08
Methionine	g	0.002	0.003	0.006
Phenylalanine	g	0.01	0.01	0.03
Tyrosine	g	0.01	0.01	0.02
Valine	g	0.01	0.01	0.03
Arginine	g	0.01	0.01	0.03
Histidine	g	0.01	0.01	0.02
Alanine	g	0.01	0.02	0.04
Aspartic acid	g	0.05	0.07	0.15
Glutamic acid	g	0.03	0.05	0.10
Glycine	g	0.02	0.03	0.06
Proline	g	0.01	0.01	0.03
Serine	g	0.02	0.02	0.05

Source: USDA National Nutrient Database

Fruit facts: Mango nutrition facts

Mango nutrition facts > Mango facts > health benefits
Mango belong to the genus Mangifera.
It is a tropical tree and is native of India.
There are a number of species under this genus.

Now it is cultivated widely in tropical and subtropical regions.
This is a nutritious fruit containing fair amounts of phytochemicals and nutrients.
It is a good source of polyphenols, carotenoids, vitamin C, vitamin B6 and dietary fibre.
This fruit also contains fair amounts of sugars and is a good source of energy.
Nutrient values and weights calculated for edible portion.
About 31% of the fruit is refuse comprising seed and skin.


Mango (enlarge)

Fruit facts: Mango nutrition

Nutrients	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Water	g	81.71	134.82	169.14
Energy	kcal	65	107	135
Carbohydrate	g	17.00	28.05	35.19
Protein	g	0.51	0.84	1.06
Lipid (fat)	g	0.27	0.45	0.56
Sugars	g	14.80	24.42	30.64
Dietary fibre	g	1.8	3.0	3.7
Ash	g	0.50	0.82	1.03

Fruit facts: Mango minerals nutrition

Minerals nutrition	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Calcium	mg	10	16	21
Selenium	mcg	0.6	1.0	1.2
Iron	mg	0.13	0.21	0.27
Manganese	mg	0.03	0.05	0.06
Magnesium	mg	9	15	19
Copper	mg	0.11	0.18	0.23
Phosphorus	mg	11	18	23
Zinc	mg	0.04	0.06	0.08
Sodium	mg	2	3	4
Potassium	mg	16	26	32

Fruit facts: Mango vitamin nutrition

Vitamins nutrition	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Vitamin C	mg	27.7	45.7	57.3
Thiamin	mg	0.06	0.10	0.12
Riboflavin	mg	0.06	0.09	0.12
Niacin	mg	0.58	0.96	1.21
Pantothenic acid	mg	0.16	0.26	0.33
Vitamin B6	mg	0.13	0.22	0.28
Folate	mcg	14	23	29
Choline	mg	7.6	12.5	15.7
Vitamin A	mcg	38	63	79
Vitamin E (alpha-tocopherol)	mg	1.12	1.85	2.32
Vitamin K (phylloquinone)	mcg	4.2	6.9	8.7

Fruit facts: Mango lipids nutrition

Lipids	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Saturated fatty acids	g	0.07	0.11	0.14
Monounsaturated fatty acids	g	0.10	0.17	0.21
Polyunsaturated fatty acids	g	0.05	0.08	0.11

Fruit facts: Mango amino acids nutrition

Amino acids	Units	Value per 100g	One cup slices 165g	Flesh of one medium size 200g
Tryptophan	g	0.01	0.01	0.02
Serine	g	0.02	0.04	0.05
Threonine	g	0.02	0.03	0.04
Proline	g	0.02	0.03	0.04
Isoleucine	g	0.02	0.03	0.04
Glycine	g	0.02	0.04	0.04
Leucine	g	0.03	0.05	0.06
Glutamic acid	g	0.06	0.10	0.12
Lysine	g	0.04	0.07	0.09
Aspartic acid	g	0.04	0.07	0.09
Methionine	g	0.01	0.01	0.01
Alanine	g	0.05	0.08	0.11
Phenylalanine	g	0.02	0.03	0.04
Histidine	g	0.01	0.02	0.03
Tyrosine	g	0.01	0.02	0.02
Arginine	g	0.02	0.03	0.04
Valine	g	0.03	0.04	0.05

Source: USDA National Nutrient Database

Fruit facts: Peach fruit nutrition facts

Peach nutrition facts > Peach facts > Health benefits
The peach (Prunus persica) is a deciduous tree and is a native of China.
The fruit is low in proteins, fats, sodium and cholesterol.
A medium sized fruit gives 30 Cal. 100g of gives 10g of carbohydrates.
Considerable levels of vitamin C, vitamin A, iron and potassium are available in peach.
Peach has dietary fibre and provides roughage.
Peach is the official state fruit of the State of Georgia.

Nutrient values and weights are calculated for edible portion of it.
Pit contribute towards 4% of the weight towards waste refuse.

Peach (enlarge)

Fruit facts: Peach nutrition

Nutrients	Units	Value per 100g	One cup slices 155g	One medium fruit 150g
Water	g	88.87	136.86	133.31
Energy	kcal	39	60	58
Protein	g	0.91	1.40	1.36
Carbohydrate	g	9.54	14.69	14.31
Lipid (fat)	g	0.25	0.39	0.38
Ash	g	0.43	0.66	0.65
Dietary fibre	g	1.5	2.3	2.2

Fruit facts: Peach carbohydrate nutrition

Carbohydrates nutrition facts	Units	Value per 100g	One cup slices 155g	One medium size 150g
Sugars	g	8.39	12.92	12.59
Sucrose	g	4.76	7.33	7.14
Fructose	g	1.53	2.36	2.29
Glucose (dextrose)	g	1.95	3.00	2.92
Galactose	g	0.06	0.09	0.09
Maltose	g	0.08	0.12	0.12

Fruit facts: Peach mineral nutrition

Minerals nutrition facts	Units	Value per 100g	One cup slices 155g	One medium size 150g
Calcium	mg	6	9	9
Selenium	mcg	0.1 2	0.2	0.1
Iron	mg	0.25	0.39	0.38
Fluoride	mcg	4.0	6.2	6.0
Magnesium	mg	9	14	14
Manganese	mg	0.06	0.09	0.09
Phosphorus	mg	20	31	30
Copper	mg	0.07	0.11	0.10
Potassium	mg	190	293	285
Zinc	mg	0.17	0.26	0.26

Fruit facts: Peach vitamin nutrition

Vitamins nutrition	Units	Value per 100g	One cup slices 155g	One medium size 150g
Vitamin C	mg	6.6	10.2	9.9
Thiamin	mg	0.02	0.04	0.04
Riboflavin	mg	0.03	0.05	0.05
Niacin	mg	0.81	1.24	1.21
Pantothenic acid	mg	0.15	0.24	0.23
Vitamin B6	mg	0.03	0.04	0.04
Folate	mcg	4	6	6
Choline	mg	6.1	9.4	9.2
Betaine	mg	0.3	0.5	0.5
Vitamin A, RAE	mcg	16	25	24
Vitamin A, IU	IU	326	502	489
Vitamin E (alpha-tocopherol)	mg	0.73	1.12	1.09
Vitamin K (phylloquinone)	mcg	2.6	4.0	3.9

Fruit facts: Peach lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup slices 155g	One medium size 150g
Saturated fatty acids	g	0.02	0.03	0.03
Monounsaturated fatty acids	g	0.07	0.10	0.10
Polyunsaturated fatty acids	g	0.09	0.13	0.13
Phytosterols	mg	10	15	15

Fruit facts: Peach amino acids nutrition

Amino acids	Units	Value per 100g	One cup slices 155g	One medium size 150g
Tryptophan	g	0.010	0.015	0.015
Serine	g	0.032	0.049	0.048
Threonine	g	0.016	0.025	0.024
Proline	g	0.018	0.028	0.027
Isoleucine	g	0.017	0.026	0.026
Glycine	g	0.021	0.032	0.032
Leucine	g	0.027	0.042	0.041
Glutamic acid	g	0.056	0.086	0.084
Lysine	g	0.030	0.046	0.045
Aspartic acid	g	0.418	0.644	0.627
Methionine	g	0.010	0.015	0.015
Alanine	g	0.028	0.043	0.042
Cystine	g	0.012	0.018	0.018
Histidine	g	0.013	0.020	0.019
Phenylalanine	g	0.019	0.029	0.029
Arginine	g	0.018	0.028	0.027
Valine	g	0.022	0.034	0.033
Tyrosine	g	0.014	0.022	0.021

Source: USDA National Nutrient Database

Fruit facts: Plum nutrition facts

Plum nutrition facts > Plum facts > Health benefits
Plum belongs to the genus Prunus and this genus comprises many fruit bearing trees like apricot, cherries and peaches.

It has fair amount of carbohydrates , but poor in proteins and fats. Plum is low in calories.

The fruit is free from cholesterol and sodium. This makes it an ideal fruit for persons with heart ailments.

It has substantial amounts of vitamin A, vitamin C, calcium, iron, magnesium and potassium.

It contains fair amount of fibres when comsumed with skin and corrects constipation.

Nutrient values and weights are calculated for edible portion. Plum contains refuse in the form of pits contributing 6% of the weight.

Plums (enlarge)

Fruit facts: Plum nutrition

Nutrients	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Water	g	87.23	143.93	57.57
Energy	kcal	46	76	30
Protein	g	0.70	1.15	0.46
Carbohydrate	g	11.42	18.84	7.54
Lipids	g	0.28	0.46	0.18
Ash	g	0.37	0.61	0.24
Dietary fibre	g	1.4	2.3	0.9

Fruit facts: Plum carbohydrate nutrition

Carbohydrates	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Sugars	g	9.92	16.37	6.55
Sucrose	g	1.57	2.59	1.04
Fructose	g	3.07	5.07	2.03
Glucose	g	5.07	8.37	3.35
Galactose	g	0.14	0.23	0.09
Maltose	g	0.08	0.13	0.05

Fruit facts: Plum mineral nutrition

Minerals nutrition	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Calcium	mg	6	10	4
Fluoride	mcg	2.0	3.3	1.3
Iron	mg	0.17	0.28	0.11
Manganese	mg	0.05	0.09	0.03
Magnesium	mg	7	12	5
Copper	mg	0.06	0.09	0.04
Phosphorus	mg	16	26	11
Zinc	mg	0.10	0.17	0.07
Potassium	mg	157	259	104

Fruit facts: Plum vitamin nutrition

Vitamins nutrition	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Vitamin C	mg	9.5	15.7	6.3
Thiamin	mg	0.03	0.05	0.02
Riboflavin	mg	0.03	0.04	0.02
Niacin	mg	0.42	0.69	0.28
Pantothenic acid	mg	0.14	0.22	0.09
Vitamin B6	mg	0.03	0.05	0.02
Folate	mcg	5	8	3
Choline	mg	1.9	3.1	1.3
Vitamin A, RAE	mcg	17	28	11
Vitamin A, IU	IU	345	569	228
Vitamin E (alpha-tocopherol)	mg	0.26	0.43	0.17
Vitamin K (phylloquinone)	mcg	6.4	10.6	4.2

Fruit facts: Lipids nutrition

Lipids	Units	Value per 100g	One cup sliced 165g	One medium size 65g
Saturated fatty acids	g	0.02	0.03	0.01
Monounsaturated fatty acids	g	0.13	0.22	0.09
Polyunsaturated fatty acids	g	0.04	0.07	0.03
Phytosterols	mg	7	12	5

Fruit facts: Plum amino acids nutrition

Amino acids	Units	Valu per 100g	One cup sliced 165g	One medium size 65g
Tryptophan	g	0.01	0.02	0.01
Serine	g	0.02	0.04	0.02
Threonine	g	0.01	0.02	0.01
Proline	g	0.03	0.05	0.02
Isoleucine	g	0.01	0.02	0.01
Glycine	g	0.01	0.02	0.01
Leucine	g	0.02	0.03	0.01
Glutamic acid	g	0.04	0.06	0.02
Lysine	g	0.02	0.03	0.01
Aspartic acid	g	0.35	0.58	0.23
Methionine	g	0.01	0.01	0.01
Alanine	g	0.03	0.05	0.02
Histidine	g	0.01	0.02	0.01
Phenylalanine	g	0.01	0.02	0.01
Arginine	g	0.01	0.02	0.01
Valine	g	0.02	0.03	0.01
Tyrosine	g	0.01	0.01	0.01

Source: USDA National Nutrient Database

Fruit facts: Banana nutrition facts

Banana nutrition facts > banana facts > Health benefits
Banana (Musa acuminata Colla) is a tropical fruit bearing plant native to Southeast Asia.
It comes in a number of varieties. Some of the fruit are eaten raw whereas some varieties are cooked.
Banana fruit is a valuable source for vitamin C, vitamin B6 and potassium.
Its low sodium and high potassium content makes it ideal food for people with hypertension.
The use of this fruit is linked to lowered risk of colon and rectal cancer.
Nearly 36% of the weight is refuse in the form of skin.
Nutrient values and weights are given for edible portion.




Banana (enlarge)

Fruit facts: Banana nutrition

Nutrients	Units	Value per 100g	One cup mashed 225g	One medium size 120g
Water	g	74.91	168.55	88.39
Energy	kcal	89	200	105
Carbohydrate	g	22.84	51.39	26.95
Protein	g	1.09	2.45	1.29
lipid (fat)	g	0.33	0.74	0.39
Ash	g	0.82	1.84	0.97
Dietary fibre	g	2.6	5.8	3.1

Fruit facts: Banana carbohydrate nutrition

Carbohydrate nutrition	Units	Value per 100g	One cup mashed 225g	One medium size 120g
Sugars	g	12.23	27.52	14.43
Starch	g	5.38	12.11	6.35
Sucrose	g	2.39	5.38	2.82
Fructose	g	4.85	10.91	5.72
Glucose	g	4.98	11.21	5.88
Maltose	g	0.01	0.02	0.01

Fruit facts: Banana mineral nutrition

Minerals	Units	Valu per 100g	One cup mashed 225g	On medium size 120g
Potassium	mg	358	806	422
Calcium	mg	5	11	6
Selenium	mcg	1.0	2.2	1.2
Iron	mg	0.26	0.58	0.31
Fluoride	mcg	2.2	5.0	2.6
Magnesium	mg	27	61	32
Manganese	mg	0.270	0.608	0.319
Phosphorus	mg	22	50	26
Sodium	mg	1	2	1
Copper	mg	0.078	0.176	0.092
Zinc	mg	0.15	0.34	0.18

Fruit facts: Banana vitamin nutrition

Vitamins	Units	Value per 100g	One cup mashed 225g	One medium size 120g
Vitamin C	mg	8.7	19.6	10.3
Thiamin	mg	0.031	0.070	0.037
Riboflavin	mg	0.073	0.164	0.086
Niacin	mg	0.665	1.496	0.785
Pantothenic acid	mg	0.334	0.752	0.394
Vitamin B6	mg	0.367	0.826	0.433
Folate	mcg	20	45	24
Vitamin A, RAE	mcg	3	7	4
Vitamin A	IU	64	144	76
Vitamin E (alpha-tocopherol)	mg	0.10	0.23	0.12
Vitamin K (phylloquinone)	mcg	0.5	1.1	0.6

Fruit facts: Banana lipids nutrition

Lipids nutrition	Units	Value per 100g	One cup mashed 225g	One medium size 120g
Saturated fatty acids	g	0.11	0.25	0.13
Monounsaturated fatty acids	g	0.03	0.07	0.04
Polyunsaturated fatty acids	g	0.07	0.16	0.09
Phytosterols	mg	16	36	19

Fruit facts: Banana amino acids nutrition

Amino acids nutrition facts	Units	Value per 100g	One cup mashe 225g	One medium size 120g
Tryptophan	g	0.01	0.02	0.01
Serine	g	0.04	0.09	0.05
Threonine	g	0.03	0.06	0.03
Proline	g	0.03	0.06	0.03
Isoleucine	g	0.03	0.06	0.03
Glycine	g	0.04	0.09	0.05
Leucine	g	0.07	0.15	0.08
Glutamic acid	g	0.15	0.34	0.18
Lysine	g	0.05	0.11	0.06
Aspartic acid	g	0.12	0.28	0.15
Methionine	g	0.01	0.02	0.01
Alanine	g	0.04	0.09	0.05
Cystine	g	0.01	0.02	0.01
Histidine	g	0.08	0.17	0.09
Arginine	g	0.05	0.11	0.06
Phenylalanine	g	0.05	0.11	0.06
Valine	g	0.05	0.11	0.06
Tyrosine	g	0.01	0.02	0.01

Source: USDA National Nutrient Database

Fruit facts: Avocado nutrition facts

Avocado nutrition facts > avocado fruit and tree facts > health benefits
Avocado (Persea americana) is a tropical tree, native of Mexico.
It is now widely cultivated in South and Central America.
Avocado is a berry. It is rich in nutrients. It is low in carbohydrates and proteins.

Its high content of monounsaturated fatty acids enhances its role in heart care.

Avocado is rich in B vitamins, vitamin C, vitamin E and vitamin K.
100g of it fullfils 20% of our requirement of vitamin B6 and B12 and 30% of vitamin B5.

Avocado is rich in potassium.
It also has considerable quantities of magnesium, calcium, phosphorus and zinc.

Avocado had 7% dietary fibre; 75% of it is insoluble fiber.
Seed and skin contribute upto 26% of refuse. Nutrient values and weights are for edible portion.

Avocado fruit (enlarge)

Fruit facts: Avocado nutrition

Nutrients	Units	Value per 100g	One cup chunks 150g	One fruit 200g
Water	g	73.23	109.84	147.19
Energy	kcal	160	240	322
Protein	g	2.00	3.00	4.02
Total lipid (fat)	g	14.66	21.99	29.47
Ash	g	1.58	2.37	3.18
Carbohydrate	g	8.53	12.79	17.15
Dietary fibre	g	6.7	10.1	13.5

Fruit facts: Avocado carbohydrates nutrition

Carbohydrates	Units	Value per 100g	One cup chunks 150g	One 200g size
Sugars	g	0.66	0.99	1.33
Sucrose	g	0.06	0.09	0.12
Glucose	g	0.37	0.56	0.74
Fructose	g	0.12	0.18	0.24
Galactose	g	0.10	0.15	0.20
Starch	g	0.11	0.17	0.22

Fruit facts: Mineral nutrition

Minerals nutrition	Units	Value per 100g	One cup chunks 150g	One fruit 200g
Calcium	mg	12	18	24
Iron	mg	0.55	0.82	1.11
Magnesium	mg	29	44	58
Phosphorus	mg	52	78	105
Potassium	mg	484	73	98
Sodium	mg	7	10	14
Zinc	mg	0.64	0.96	1.29
Copper	mg	0.19	0.29	0.38
Manganese	mg	0.14	0.21	0.29
Fluoride	mcg	7.0	10.5	14.1
Selenium	mcg	0.4	0.6	0.8

Fruit facts: Avocado vitamins nutrition

Vitamins nutrition	Units	Value per 100g	One cup chunks 150g	One 200g size
Vitamins Vitamin C	mg	10.0	15.0	20.1
Thiamin	mg	0.07	0.10	0.14
Riboflavin	mg	0.13	0.20	0.26
Niacin	mg	1.74	2.61	3.49
Pantothenic acid	mg	1.39	2.08	2.79
Vitamin B-6	mg	0.26	0.39	0.52
Folate	mcg	81	122	163
Choline	mg	14.2	21.3	28.5
Betaine	mg	0.7	1.1	1.4
Vitamin A, RAE	mcg	7	10	14
Carotene, beta	mcg	62	93	125
Carotene, alpha	mcg	24	36	48
Cryptoxanthin, beta	mcg	28	42	56
Vitamin A, IU	IU	146	219	293
Lutein + zeaxanthin	mcg	271	406	545
Vitamin E (alpha-tocopherol)	mg	2.07	3.10	4.16
Tocopherol, beta	mg	0.05	0.07	0.10
Tocopherol, gamma	mg	0.33	0.49	0.66
Tocopherol, delta	mg	0.02	0.03	0.04
Vitamin K (phylloquinone)	mcg	21.0	31.5	42.2

Fruit facts: Lipids nutrition

Lipids	Units	Value per 100g	One cup chunks 150g	One 200g size
Saturated fatty acids	g	2.13	3.19	4.27
monounsaturated fatty acids	g	9.80	14.70	19.70
Polyunsaturated fatty acids	g	1.82	2.72	3.65

Fruit facts: Avocado amino acids nutrition

Amino acids nutrition facts	Units	Value per 100g	One cup chunks 150g	One 200g size
Tryptophan	g	0.03	0.04	0.05
Threonine	g	0.07	0.11	0.15
Isoleucine	g	0.08	0.13	0.17
Leucine	g	0.14	0.21	0.29
Lysine	g	0.13	0.20	0.27
Methionine	g	0.04	0.06	0.08
Cystine	g	0.03	0.04	0.05
Phenylalanine	g	0.23	0.35	0.47
Tyrosine	g	0.05	0.07	0.10
Valine	g	0.11	0.16	0.22
Arginine	g	0.088	0.13	0.18
Histidine	g	0.05	0.07	0.10
Alanine	g	0.11	0.16	0.22
Aspartic acid	g	0.24	0.35	0.47
Glutamic acid	g	0.29	0.43	0.58
Glycine	g	0.10	0.16	0.21
Proline	g	0.10	0.15	0.20
Serine	g	0.11	0.17	0.23

Source: USDA National Nutrient Database

Fruit facts: Kiwi fruit nutrition facts

Kiwi fruit nutrition facts > Kiwi plant facts > Health benefits
Kiwi (Actinidia deliciosa) is commonly called as Chinese gooseberry.
This berry plant is a native of North East Asia and China. Many hybrids have been evolved by hybridising kiwi with wild plants of the genus Actinidia.

Fresh raw kiwi is rich in vitamin C providing more than the recommended dietary requirement in 100g. The high vitamin C and vitamin E content enhances its use as an antioxidant. It is useful in the prevention of oxidative damages to the cells of the body and protects the health of skin.

Kiwi also is rich in vitamin b6, vitamin E and vitamin K.

Kiwi is high in potassium and low in sodium. It contains high levels of dietary fibre.

Kiwi is also rich in actinidin and helps in digestion. To reap the benefits of vitamins and fibre it is advisable to eat it with skin.

Kiwi is a natural blood thinner. Eating two or three kiwi daily for a month considerably thins the blood. This lowers the risk of blood clots and lowers the fats in the blood.

(Nearly 24% weight is refuse in the form of skin. Nutrition facts and values are given for edible part.)Kiwi fruit (enlarge)Image: Luc Viatour

Fruit facts: kiwi nutrition

Nutrients facts	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Water	g	83.07	149.53	57.32
Energy	kcal	61	110	42
Protein	g	1.14	2.05	0.79
Total lipid	g	0.52	0.94	0.36
Ash	g	0.61	1.10	0.42
Carbohydrate	g	14.66	26.39	10.12
Dietary fibre	g	3.0	5.4	2.1

Fruit facts: Kiwi carbohydrate nutrition

Carbohydrates nutrition	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Sugars	g	8.99	16.18	6.20
Sucrose	g	0.15	0.27	0.10
Glucose (dextrose)	g	4.11	7.40	2.84
Fructose	g	4.35	7.83	3.00
Maltose	g	0.19	0.34	0.13
Galactose	g	0.17	0.31	0.12

Fruit facts: Kiwi minerals nutrition

Minerals nutrition facts	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Calcium	mg	34	61	23
Iron	mg	0.31	0.56	0.21
Magnesium	mg	17	31	12
Phosphorus	mg	34	61	23
Potassium	mg	312	562	215
Sodium	mg	3	5	2
Zinc	mg	0.14	0.25	0.10
Copper	mg	0.130	0.234	0.090
Manganese	mg	0.098	0.176	0.068
Selenium	mcg	0.2	0.4	0.1

Fruit facts: Kiwi vitamin nutrition

Vitamin nutrition facts	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Vitamin C	mg	92.7	166.9	64.0
Thiamin	mg	0.027	0.049	0.019
Riboflavin	mg	0.025	0.045	0.017
Niacin	mg	0.341	0.614	0.235
Pantothenic acid	mg	0.183	0.329	0.126
Vitamin B-6	mg	0.063	0.113	0.043
Folate	mcg	25	45	17
Choline	mg	7.8	14.0	5.4
Betaine	mg	0.5	0.9	0.3
Vitamin A	mcg	4	7	3
Vitamin A	IU	87	157	60
Lutein + zeaxanthin	mcg	122	220	84
Vitamin E (alpha-tocopherol)	mg	1.46	2.63	1.01
Vitamin K (phylloquinone)	mcg	40.3	72.5	27.8

Fruit facts: Kiwi lipids nutrition

Lipids nutrition facts	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Saturated fatty acids	g	0.029	0.052	0.020
Monounsaturated fatty acid	g	0.047	0.085	0.032
polyunsaturate fattyacids	g	0.287	0.517	0.198

Fruit facts: Kiwi amino acid nutrition

Amino acid nutrition	Units	Value per 100g	One cup chunks 180g	One medium fruit 56g
Tryptophan	g	0.015	0.027	0.010
Serine	g	0.053	0.095	0.037
Threonine	g	0.047	0.085	0.032
Proline	g	0.044	0.079	0.030
Isoleucine	g	0.051	0.092	0.035
Glycine	g	0.060	0.108	0.041
Leucine	g	0.066	0.119	0.046
Glutamic acid	g	0.184	0.331	0.127
Lysine	g	0.061	0.110	0.042
Aspartic acid	g	0.126	0.227	0.087
Methionine	g	0.024	0.043	0.017
Alanine	g	0.053	0.095	0.037
Cystine	g	0.031	0.056	0.021
Phenylalanine	g	0.044	0.079	0.030
Histidine	g	0.027	0.049	0.019
Tyrosine	g	0.034	0.061	0.023
Arginine	g	0.081	0.146	0.056
Valine	g	0.057	0.103	0.039

Source: USDA National Nutrient Database

Fruit facts: Pineapple nutrition facts

Pineapple nutrition facts > Pineapple facts > Health benefits
Pineapple (Ananas comosus) is the fruit of the tropical plant native to Paraguay and Brazil.
Pineapple fruit is eaten raw as well as in fruit salad. Its juice is also relished.
It is rich in manganese and has significant amounts of Vitamin C and vitamin B1, B5, and B6.
A medium size slice of about 100g full fills more than 50% of the dietary requirement of vitamin C.
The antioxidant properties of vitamin C makes the fruit useful for relief in ailments due to oxidative damages.
Pineapple fruit has bromelain a protein digesting enzyme; it also has anti-inflammatory properties.
Taking pineapple fruit or its juice helps in digestion.
Pineapple fruit has low lipid content is useful for those on weight reduction.

Pineapple (enlarge)

(The nutrition values are for raw pineapple fruit edible parts and the nutrition facts are calculated for the averages for all varieties combined. 49% refuse is encountered in pineapple like core, pairings and crown.)

Fruit facts: Pineapple nutrition

Nutrient facts	Units	Value per 100g	One cup chunks 165g	One thin slice 56g
Water	g	86.00	141.90	48.16
Energy	kcal	50	82	28
Protein	g	0.54	0.89	0.30
lipid (fat)	g	0.12	0.20	0.07
Ash	g	0.22	0.36	0.12
Carbohydrate	g	13.12	21.65	7.35
total dietary Fiber	g	1.4	2.3	0.8

Fruit facts: Carbohydrates in pineapple nutrition

Carbohydrates nutrition facts	Units	Value per 100g	One cup chunks 165g	One thin slice 56g
Sugars	g	9.85	16.25	5.52
Sucrose	g	5.99	9.88	3.35
Glucose	g	1.73	2.85	0.97
Fructose	g	2.12	3.50	1.19

Fruit facts: Minerals in pineapple nutrition

Minerals nutrition facts	Units	Value per 100g	One cup chunks 165g	One thin slice 56g
Calcium	mg	13	21	7
Iron	mg	0.29	0.48	0.16
Magnesium	mg	12	20	7
Phosphorus	mg	8	13	4
Potassium	mg	109	180	61
Sodium	mg	1	2	1
Zinc	mg	0.12	0.20	0.07
Copper	mg	0.110	0.181	0.062
Manganese	mg	0.927	1.530	0.519
Selenium	mcg	0.1 5	0.038	0.2 0.1

Fruit facts: Vitamins in pineapple nutrition

Vitamins nutrition	Units	Value per 100g	One cup chunks 165g	1 thin slice 56g
Vitamin C	mg	47.8	78.9	26.8
Thiamine	mg	0.079	0.130	0.044
Riboflavin	mg	0.032	0.053	0.018
Niacin	mg	0.500	0.825	0.280
Pantothenic acid	mg	0.213	0.351	0.119
Vitamin B-6	mg	0.112	0.185	0.063
Folate, total	mcg	18	30	10
Choline	mg	5.5	9.1	3.1
Betaine	mg	0.1	0.2	0.1
Vitamin A, RAE	mcg	3	5	2
Carotene	mcg	35	58	20
Vitamin A	IU	58	96	32
Vitamin E (alphatocopherol)	mg	0.02	0.03	0.01
Vitamin K (phylloquinone)	mcg	0.7	1.2	0.4

Fruit facts: Lipids in pineapple nutrition

Lipids nutrition	Units	Value per 100g	One cup chunks 165g	1 thin slice 56g
Saturated fatty acids	g	0.009	0.015	0.005
Monounsaturated fatty acids	g	0.013	0.021	0.007
polyunsaturated fatty acids	g	0.040	0.066	0.022
Phytosterols	mg	6	10	3

Fruit facts: Amino acids in pineapple nutrition

Amino acids	Units	Value per 100g	One cup chunk 165g	One thin slice 56g
Tryptophan	g	0.005	0.008	0.003
Threonine	g	0.019	0.031	0.011
Isoleucine	g	0.019	0.031	0.011
Leucine	g	0.024	0.040	0.013
Lysine	g	0.026	0.043	0.015
Methionine	g	0.012	0.020	0.007
Cystine	g	0.014	0.023	0.008
Phenylalanine	g	0.021	0.035	0.012
Tyrosine	g	0.019	0.031	0.011
Valine	g	0.024	0.040	0.013
Arginine	g	0.019	0.031	0.011
Histidine	g	0.010	0.017	0.006
Alanine	g	0.033	0.054	0.018
Aspartic acid	g	0.121	0.200	0.068
Glutamic acid	g	0.079	0.130	0.044
Glycine	g	0.024	0.040	0.013
Proline	g	0.017	0.028	0.010
Serine	g	0.035	0.058	0.020

Source: USDA National Nutrient Database