Dried PilinutsNuts, pilinuts, dried6584.35NA16137010.5NA26082300NA13.613.512.63261
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.33257
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.173257
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.133243
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.13221
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.5163134
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1183.66NA15.241712.6NA9482499NA1689.257.573103
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.33053
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.62994
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.52989
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.5122980
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.52966
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5587.94NA2078525NA1406342518.6011.311.42930
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.5172862
Blanched HazelnutsBlanched Hazelnuts Or Filberts6767.26NA1572657.4NA1406298518.609.9826.32853
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.82853
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA1315308411011242849
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.542808
Sunflower Seed ButterSunflower Seed Butter no Salt2907.24NA18.714119.4NA3021261347413.6222.82799
Plain Almond ButterPlain Almond Butter no Salt15744.24NA1612669.67NA230433931131.8157.442785
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added13204.33NA16.7124311NA2114317118.64.541412.72753
Roasted AlmondsDry Roasted Almonds12165NA17126610NA213632349.0713.615112712
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA3320187815652221142699
Toasted Dried CoconutToasted Dried Coconut Meat1223.7NA15.441712.7NA9572513NA1689.34.542685
Blanched AlmondsNuts, almonds, blanched10704.66NA1512168.32NA2182298914.58613.520.52676
Cashew ButterPlain Cashew Butter no Salt1959.93NA2311703.7NA20732477526823.413.42663
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.52649
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.442640
Oil Roasted CashewsOil Roasted Cashew Nuts1959.27NA27.412387.57NA24092867925924.315.82631
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.5414202626
Dried BeechnutsNuts, beechnuts, dried4.543.04NA1106.1NA04613NA1721.63302613
Roasted CashewsDry Roasted Cashew Nuts20410NA27.211793.75NA222325635372.625.47.72604
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.22604
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.32599
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.42595
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.72572
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.5152563
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.98202540
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.72536
Watermelon Seed KernelsDried Watermelon Seed Kernels2453.1NA3323367.32NA34252939NA44946.4232527
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.62508
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.52508
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.62422
Sesame FlourHigh fat Sesame Flour7216.9NA6916376.75NA36601919NA18648.44.12386
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles950.5508951.65NA39540414617152.8622.42363
Glazed WalnutsNuts, walnuts, glazed322NANA5.85NANANANA1052NA2023NA28.52268
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.32204
Chow MeinChow Mein Chinese Noodles00.56NA29862.6NA44546712939283.677.172136
Almond pasteNuts, almond paste7802.06NA7.265903.9NA1170142419416.7642077
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes501.34NA6.852314.35NA45416377312933.22702068
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.42023
Oat FlourPartially Debranned Oat Flour2492NA1865318.2NA205016831548614.538.81833
OatsOats2452.84NA21.480322.3726237219461159.071837.31764
Millet FlourMillet flour63.52.43NA185404.54NA12931016148181239.31733
CornstarchCornstarch9.070.23NA2.1313.60.24NA5913.612.7410.2737.71728
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.31715
Dry CouscousCouscous, dry1091.12NA4.92003.54NA771753NA45.43.76391706
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.6431696
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3221.3NA151224.7NA694789909.074.6344.71696
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3221.3NA3.361224.7NA694789909.074.6344.71696
Spinach Spaghetti Dry Spinach Spaghetti 2632.26NA9.6678912NA1506170628816312.5381687
Raw AmaranthUncooked Amaranth Grain7212.4NA34.5112515NA2527230485181351.21683
Dry PastaDry Unenriched Pasta951.3NA5.92404.16NA857101228727.26.4451683
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked500.78NA7.261044.4NA32234968.531.85.4447.41678
SeitanVital wheat gluten6440.83NA23.6113NANA11794541801323.86371678
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2902.96NA113365.37NA6214495NA1681.6411674
Raw QuinoaQuinoa, uncooked2132.68NA20.78949.22NA2073255438.622.71460.21669
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.51665
TeffRaw Teff8163.67NA34.683542NA194619372054.416.5401665
Rice FlourUnenriched White Rice Flour45.40.59NA1.61595.4420644534568.503.63541660
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.315910471656
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1271NA19.51134.94NA52252268.522.74.9452.71656
RiceRaw Regular Long-grain White Rice1271NA3.631134.9429152252268.522.74.9452.71656
Dry Rice NoodlesRice noodles, dry81.60.35NA3.1854.42.26NA69413668.58263.36541651
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour680.65NA211003.11264904851549.073.18541651
Wheat FlourUnenriched All-purpose White Wheat Flour680.65NA5.31003.11934904851549.073.18541651
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1322.68NA10.462111.8NA7033293NA22.76.440.41647
Brown Rice FlourRice flour, brown501.04NA950818.2255152913114436.31154.31647
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.51642
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1221.93NA1547210NA130216603155011401642
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.16561642
Barley Malt flourBarley malt flour1681.22NA21.44405.4NA13741016171509.3437.21637
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour31.81.04NA10.84222.1NA123414297022.77.8549.51637
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3275.95NA15.352217NA7673484NA15411.7451633
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched410.5NA19.81595NA49039068.54.545.2658.51633
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched410.5NA3.631595NA490390NA4.545.2658.51633
Enriched SemolinaSemolina, enriched770.86NA19.82132.8NA6178444064.544.7657.51633
SemolinaSemolina, unenriched770.86NA5.582132.8NA617844NA4.544.7657.51633
Wheat GermCrude Wheat Germ1773.6NA28.4108460.3NA3819404635954.455.750.41633
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.51628
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked13.60.95NA191044.7NA43134568.54.54560.31624
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched13.60.95NA3.631044.7NA431345NA4.54560.31624
Tapioca PearlsDry Tapioca Pearls910.091NA7.174.540.5NA31.8503.634.540.54501624
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.92NA4.25402.2NA114813343613.68.145.41619
Light Rye FlourRye flour, light590.97NA4.131455.27NA5901016809.076.0351.71619
Wild RiceRaw Wild Rice952.38NA8.98036.03NA1964193712.731.827351619
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1040.65NA61272.17NA36374437.683462.0441.81615
Hulled BarleyBarley, hulled1502.26NA16.36038.8NA1197205017154.412.6431606
CoconutRaw Coconut Meat63.51.97NA111456.8NA5131615469152131606
Raw Pearled BarleyBarley, pearled, raw1321.9NA11.33586NA10021270171419.6645.81597
Minerals in Top 100 Cereals & Nuts with the highest Energy content per 1 lb
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Energy per 1 pound.
Top 5 cereals & nuts with most amount of energy per 1 pound are:
- Dried Pilinuts
- Dry Roasted Macadamia Nuts
- Raw Macadamia Nuts
- Oil Roasted Pecans
- Dry Roasted Pecans