Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.1641.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.6741.8
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.5741.8
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.4742
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.4742.3
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.5343.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.7344
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.88144.6
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.3645.5
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.5645.5
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.245.7
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.8746
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.8946
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.1746.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.847.5
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.847.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.7647.7
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.5447.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.4848.5
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.348.6
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.849
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.449.4
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.7350
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.250
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.5450.4
Toasted Dried CoconutToasted Dried Coconut Meat13.70.41NA1.746.61.4NA107281NA18.81.040.5150.7
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.351
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.5851
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.7951
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.9351
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.551
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.4351.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.6251.5
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.851.7
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.352
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.4452
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.8952.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.0652.3
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.4652.4
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.9752.4
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.4453
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.6553
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.7553
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.3453.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.853.7
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.754
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.8254.2
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.754.2
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.956
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.5157
Poppy SeedPoppy Seed Spices8220.93NA5.581983.83NA4974117.7154.53.457
Ground NutmegGround Nutmeg Spices1050.59NA1.741051.66NA1222000.919.141.233.5657
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.8457.6
Ground Mustard SeedGround Mustard Seed Spices1570.38NA5.442191.45NA4894361237.683.63.159
Glazed WalnutsNuts, walnuts, glazed42.6NANA0.77NANANANA139NA268NA3.7760
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.661.7
Ground MaceGround Mace Spices1591.56NA8.781030.95NA69.52921.750.51.455.1663
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.52163.7
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.2564
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.2265.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.471065.8
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.5367
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.0367.3
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.7467.3
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.5769
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.3574.3
Celery SeedCelery Seed Spices13521.05NA34.43375.8NA41910719.261225.34.6276.5
OatsOats41.60.48NA3.641373.812340333119.61.543.066.3477
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.9777.5
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.878.5
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.5578.7
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.979.4
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.179.4
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.8379.8
Cumin SeedCumin Seed Spices7450.69NA532932.67NA39914304.161343.846.4580
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.980.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.980.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.680.2
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.7380.6
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.1381
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.14881
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.6581
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.581
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.381.3
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.531181.5
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.6581.7
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.281.7
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.7582
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.5282
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.5582
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.5582
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.1682.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.8282.4
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.882.4
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.8282.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.3682.6
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.982.6
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.583
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.383
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.3383
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals, vegetables, nuts, spices & legumes , sorted by most amount of Energy per 300 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of energy per 300 calories are:
- Dried Pilinuts
- Dry Roasted Macadamia Nuts
- Raw Macadamia Nuts
- Oil Roasted Pecans
- Dry Roasted Pecans