Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.8112854
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.42850
PecansPecans nuts2784.7639.71048018621099162715018142743
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.052671
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.98122619
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.62616
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.52608
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.3162596
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.7152504
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.42496
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.72212492
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.82318
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.52298
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.43262286
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.62274
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.32223
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.82219
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.6202211
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.62195
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.72195
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.62119
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.518231929
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes43.71.17NA62023.8NA39714336411312.861.41810
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.51484
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.71465
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.31441
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.51429
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.371871405
Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.81385
Onions FlakesDry Onions Flakes10201.65NA6.153655.5NA120364382083.37.515.61385
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.941381
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.56591369
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.98161345
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)43.71.5NA9.051115.18NA4841290NA163.82141310
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1511.96NA222261.64NA6435362NA39.73.129.81290
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.41286
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.941274
Sweetened Dried MangoMango, dried, sweetened01.2NA0.9179.439.7NA19811078.336431.2661266
Sweetened Dried BlueberriesBlueberries, dried, sweetened75.40.64NA3.5771.4NANA1438492.4121.9458.71258
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.941246
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.941234
Sweetened Dried CranberriesCranberries, dried, sweetened35.70.25NA1.55160.71NA31.81942.4200.462.71222
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.51214
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.21183
Dried Shiitake MushroomsMushrooms, shiitake, dried43.720.5NA6.835244.67NA1167608818351.630.437.71175
Dried Zante CurrantsCurrants, zante, dried3491.2NA7.461431.37NA39330842.781711.47701151
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.61151
Dried LongansLongans, dried1793.2NA21.41830.98NA7782612NA1910.87701135
Deglet Noor DatesDates, deglet noor1550.82NA4.051711.04NA2462604127.941.1581.51119
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2500.92NA20.2NA123NA2708610201.55801115
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.64901115
Medjool DatesDates, medjool2541.44NA3.572141.17NA2462762NA3.971.7584.61099
Dried LitchisLitchis, dried1312.5NA6.751670.93NA71844065.16121.188.51099
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.67911087
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.67911087
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.67911087
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.67911087
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.45781076
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1351.47NA8.331311.3NA23421150.79241.551061040
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared1830.292183.755.61.2NA1947549.539761.432031024
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.81024
Raw Dried FigsFigs, dried, uncooked6431.14NA8.062702.02NA26626992.439.72.2119988
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked55.60.76NA5.5663.50.36NA15117865.163450.79126964
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2181.36NA10.61270.93NA28246128.7339.71.55123957
Dried PlumsRaw Dried Plums1711.1163.71631.2NA27429051.27.941.75123953
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1111.44NA161671.2NA4723953227.82.26126949
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125949
Coconut MilkRaw Coconut Milk63.51.06NA6.51473.64NA397104424.659.52.66268913
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.45174889
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.06193845
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1871.88NA10.63211.85NA55262111210563.1214845
Peeled European ChestnutsPeeled Raw European Chestnuts75.41.66NA3.731191.33NA1511921NA7.941.94206778
Frozen Potato PuffsFrozen Potato Puffs, Unprepared51.60.3NA1.8763.50.44NA2549801.216991.03249706
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.06221675
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared55.6NANA2.86NANANANA1512NA1508NA262643
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared226NANA1.6NANANANA984NA992NA250639
AvocadosRaw Avocados47.60.7527.82.21150.56NA20619251.627.82.54291635
CassavaRaw Cassava63.50.4NA1.0783.31.52NA10710762.7855.61.35237635
Japanese ChestnutsRaw Japanese Chestnuts1232.23NA5.751946.3NA2861306NA55.64.37244611
Green PlantainsRaw Green Plantains7.940.46NA2.981630.43NA1231711NA7.940.71243603
EppawRaw Eppaw4370.93NA4.561274.34NA65513493.5747.64.56238595
GarlicRaw Garlic7181.2NA6.75996.64NA607159256.467.54.6232591
DurianRaw or Frozen Durian240.82NA1.71191.3NA1551730NA7.941.1258583
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268583
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.27255552
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1390.51NA8.771982.8NA41317948.332062.5260524
Native PersimmonsRaw Native Persimmons107NANA9.92NANANA1031230NA3.97NA256504
Sprouted PeasRaw Sprouted Peas1431.08NA8.972221.74NA65515122.479.44.17247492
Mamey SapoteRaw Mamey Sapote71.40.85NA3.143.70.81NA1031802NA27.80.75257492
Yellow PlantainsRaw Yellow Plantains120.29NA2.21430.57NA12719335.95160.75259484
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.64274484
YamRaw Yam67.50.71NA2.1483.31.58NA21832392.7835.70.95276468
Hearts Of PalmRaw Hearts Of Palm71.42.56NA6.739.7NANA55671682.7855.615276456
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.1279448
TaroRaw Taro1710.68NA2.21311.52NA33323462.7843.70.91280445
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.7283441
Root WasabiRaw Root Wasabi5080.62NA4.12741.55NA3182254NA67.56.43274433
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267421
BreadfruitRaw Breadfruit67.50.33NA2.14990.24NA11919452.47.940.48280409
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.6281409
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Energy content per 14 oz
In the above table you can find and compare the amount of minerals in raw fruits, vegetables & nuts , sorted by most amount of Energy per 14 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of energy per 14 ounces are:
- Dried Pilinuts
- Raw Macadamia Nuts
- Pecans nuts
- Dried Pine Nuts
- Dried Coconut Meat