Prostate-Friendly Food Data · Monthly
Prostate-Friendly Food Data: October 2026
Edition of · By Michael Gonzales
USDA FoodData Central values for 14 foods covered on ProstateFoods, per 100 grams, plus 0 recipes added in September 2026.
- 14Foods covered
- 11Nutrients listed per food
- 0Recipes added in September 2026
- 5Recipes on ProstateFoods
Nutrients per 100 grams
USDA FoodData Central values
| Food | Energy (kcal) | Protein (g) | Fiber (g) | Lycopene (µg) | Selenium (µg) | Zinc (mg) | Magnesium (mg) | Vitamin D (µg) | PUFA 18:3 (mostly ALA) (g) | Omega-3 EPA (g) | Omega-3 DHA (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Tomatoes, raw | 18 | 0.88 | 1.2 | 2,573 | 0 | 0.17 | 11 | 0 | 0 | 0 | 0 |
| Tomato puree, canned | 38 | 1.65 | 1.9 | 21,754 | 0.7 | 0.36 | 23 | 0 | 0 | 0 | 0 |
| Broccoli, raw | 34 | 2.82 | 2.6 | 0 | 2.5 | 0.41 | 21 | 0 | 0.06 | 0 | 0 |
| Salmon, Atlantic, farmed, cooked | 206 | 22.1 | 0 | 0 | 41.4 | 0.43 | 30 | 13.1 | 0.11 | 0.69 | 1.46 |
| Lentils, cooked | 116 | 9.02 | 7.9 | 0 | 2.8 | 1.27 | 36 | 0 | 0.04 | 0 | 0 |
| Pumpkin seeds, dried | 559 | 30.23 | 6 | 0 | 9.4 | 7.81 | 592 | 0 | 0.12 | 0 | 0 |
| Brazil nuts, dried | 659 | 14.32 | 7.5 | 0 | 1,917 | 4.06 | 376 | 0 | 0.04 | 0 | 0 |
| Tofu, firm | 144 | 17.27 | 2.3 | n/a | 17.4 | 1.57 | 58 | 0 | 0.58 | n/a | n/a |
| Olive oil | 884 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.76 | 0 | 0 |
| Walnuts, English | 654 | 15.23 | 6.7 | 0 | 4.9 | 3.09 | 158 | 0 | 9.08 | 0 | 0 |
| Watermelon, raw | 30 | 0.61 | 0.4 | 4,532 | 0.4 | 0.1 | 10 | 0 | 0 | 0 | 0 |
| Kale, raw | 35 | 2.92 | 4.1 | 0 | 0.9 | 0.39 | 33 | 0 | 0.38 | 0 | 0 |
| Cauliflower, raw | 25 | 1.92 | 2 | 0 | 0.6 | 0.27 | 15 | 0 | 0.02 | 0 | 0 |
| Green tea, brewed | 1 | 0.22 | 0 | 0 | 0 | 0.01 | 1 | 0 | 0 | 0 | 0 |
Highest value per nutrient
Protein
Pumpkin seeds, dried lists the most of the foods here: 30.23 g per 100 g.
Source: FoodData Central #170556
Fiber
Lentils, cooked lists the most of the foods here: 7.9 g per 100 g.
Source: FoodData Central #172421
Lycopene
Tomato puree, canned lists the most of the foods here: 21,754 µg per 100 g.
Source: FoodData Central #170460
Selenium
Brazil nuts, dried lists the most of the foods here: 1,917 µg per 100 g.
Source: FoodData Central #170569
Zinc
Pumpkin seeds, dried lists the most of the foods here: 7.81 mg per 100 g.
Source: FoodData Central #170556
Magnesium
Pumpkin seeds, dried lists the most of the foods here: 592 mg per 100 g.
Source: FoodData Central #170556
Vitamin D
Salmon, Atlantic, farmed, cooked lists the most of the foods here: 13.1 µg per 100 g.
Source: FoodData Central #175168
PUFA 18:3 (mostly ALA)
Walnuts, English lists the most of the foods here: 9.08 g per 100 g.
Source: FoodData Central #170187
Omega-3 EPA
Salmon, Atlantic, farmed, cooked lists the most of the foods here: 0.69 g per 100 g.
Source: FoodData Central #175168
Omega-3 DHA
Salmon, Atlantic, farmed, cooked lists the most of the foods here: 1.46 g per 100 g.
Source: FoodData Central #175168
Recipes added in September 2026
No new recipes last month
None were published in September 2026. The site has 5 recipes in all.
Sources
- USDA FoodData Central (SR Legacy)
- FoodData Central #170457: Tomatoes, red, ripe, raw, year round average
- FoodData Central #170460: Tomato products, canned, puree, without salt added
- FoodData Central #170379: Broccoli, raw
- FoodData Central #175168: Fish, salmon, Atlantic, farmed, cooked, dry heat
- FoodData Central #172421: Lentils, mature seeds, cooked, boiled, without salt
- FoodData Central #170556: Seeds, pumpkin and squash seed kernels, dried
- FoodData Central #170569: Nuts, brazilnuts, dried, unblanched
- FoodData Central #172475: Tofu, raw, firm, prepared with calcium sulfate
- FoodData Central #171413: Oil, olive, salad or cooking
- FoodData Central #170187: Nuts, walnuts, english
- FoodData Central #167765: Watermelon, raw
- FoodData Central #168421: Kale, raw
- FoodData Central #169986: Cauliflower, raw
- FoodData Central #171917: Beverages, tea, green, brewed, regular
Values are as published in USDA FoodData Central (SR Legacy), fetched October 26, 2026. n/a means USDA lists no value.
These are nutrient amounts only. This page makes no claim about what any food does for health.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.