Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.1641.7
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.5741.8
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.5343.4
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
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
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.5447.8
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.4351.4
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.352
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.4452
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.4652.4
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
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.754.2
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.8254.2
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.956
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.661.7
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.471065.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.680.2
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.381.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.3682.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.383.3
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.934084.7
Dried Goji BerriesGoji berries, dried163NANA5.85NANANANANANA256NA6.4586
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.3886
Dried ShallotsFreeze-dried Shallots1580.37NA5.1789.71.22NA25514224.9511.661.7286.2
Dried Pasilla PeppersPeppers, pasilla, dried84.30.37NA8.551131.37NA23219322.877.41.21387
PrunesRaw Dehydrated Prunes63.70.54NA3.156.60.28NA99936NA4.420.663.5488.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.874991
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked350.46NA5.152.60.38NA1501247NA9.230.726.9292
Sun-dried Chile PeppersSun-dried Hot Chile Peppers41.70.21NA5.681.50.76NA14717313.2484.30.946.6293
Dried LeeksFreeze-dried Leeks3360.61NA7.11502.46NA32322435.3332.70.621.8793
Sweetened Dried MangoMango, dried, sweetened00.28NA0.22199.4NA472621.971520.2815.694
Sweetened Dried BlueberriesBlueberries, dried, sweetened180.15NA0.8517NANA342030.572.840.461495
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1281.33NA9.941801.8NA31230293.541842.31.996
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.9396
Sweetened Dried CranberriesCranberries, dried, sweetened8.770.061NA0.383.90.18NA7.847.70.584.870.09715.497
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.598
Dried PepeaoPepeao, dried1145.1NA6.21471.16NA11771345.670.57.5711.2101
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.63101
Dried Zante CurrantsCurrants, zante, dried910.31NA1.9437.20.36NA1028040.7244.50.3818.2103
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.84103
Dried LongansLongans, dried47.20.85NA5.6648.30.26NA206690NA50.30.2318.5105
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122106
Dried Ancho PeppersPeppers, ancho, dried650.54NA11.71211.37NA21525743.1461.524107
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried67.30.25NA5.43NA33NA72.623205.340.4221.6107
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823108
Dried LitchisLitchis, dried35.70.68NA1.8445.50.25NA19612021.43.250.324108
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625109
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625109
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625109
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625109
Dried Oriental RadishesRadishes, oriental, dried6961.8NA7.451880.6NA22638680.773082.3621.8111
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked390.42NA2.437.80.37NA67.66100.236.870.4530.6115
Sun-dried TomatoesTomatoes, sun-dried1281.65NA10.62262.15NA41439856.41242.317116
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6116
Raw Dried FigsFigs, dried, uncooked1950.35NA2.45820.61NA80.78190.72120.6636.2120
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked17.30.24NA1.7319.80.11NA475561.61070.2539.2123
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked68.50.43NA3.3400.29NA88.414462.7412.40.4938.5124
Dried PlumsRaw Dried Plums53.80.3551.1651.30.37NA86.39150.382.50.5538.7125
TamarindsRaw Tamarinds930.11NA3.5115NANA1427881.63350.1339.4126
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked350.46NA5.152.70.38NA14912500.638.80.7240126
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2130
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759134
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained660.67NA3.771140.66NA19622044.233751.176141
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5141
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6153
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106169
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1020.17NA5.31060.96NA20613342.651621.3698176
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122185
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared106NANA0.75NANANANA462NA466NA117186
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112188
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137188
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120195
Green PlantainsRaw Green Plantains3.950.23NA1.5810.22NA61851NA3.950.36121197
EppawRaw Eppaw2200.47NA2.3642.2NA3306801.8242.3120200
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.34118201
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133204
Green SoybeansRaw Green Soybeans4020.26NA7.241331.1NA39612653.0630.62.02138204
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared560.44NA5.071191.9NA2639527.77133.4138216
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared79.50.29NA5.021141.6NA23610274.771181.43149227
Native PersimmonsRaw Native Persimmons63.8NANA5.9NANANA61.4732NA2.36NA152236
Mamey SapoteRaw Mamey Sapote43.50.52NA1.926.60.49NA631098NA170.46157242
Sprouted PeasRaw Sprouted Peas870.66NA5.471351.06NA3999221.4548.42.54151242
Sprouted SoybeansRaw Sprouted Soybeans1651.05NA5.161771.73NA40311901.4834.42.88170246
Yellow PlantainsRaw Yellow Plantains7.380.18NA1.3588.50.35NA78.711983.79.840.47160246
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177254
Hearts Of PalmRaw Hearts Of Palm471.7NA4.426NANA36547111.8336.59.73181261
Young Lima BeansRaw Young Lima Beans900.84NA8.341543.23NA36112404.7821.22.07186265
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189268
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193270
Root WasabiRaw Root Wasabi3520.43NA2.831901.08NA2201563NA46.84.46190275
Sprouted LentilsRaw Sprouted Lentils70.81NA9.11051.43NA4909111.7314.27191283
BreadfruitRaw Breadfruit49.50.24NA1.57730.17NA87.414271.755.830.35206291
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened43.70.31NA1.9381.9NA49.53320.872.90.52212291
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Energy content per 300 kcal
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 300 calories.
Top 5 raw fruits, vegetables & nuts with most amount of energy per 300 calories are:
- Dried Pilinuts
- Raw Macadamia Nuts
- Pecans nuts
- Dried Pine Nuts
- Dried Coconut Meat