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
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.8746
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.5447.8
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.352
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.3453.6
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.8254.2
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.956
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.934084.7
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2130
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759134
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
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112188
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120195
EppawRaw Eppaw2200.47NA2.3642.2NA3306801.8242.3120200
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.34118201
Green SoybeansRaw Green Soybeans4020.26NA7.241331.1NA39612653.0630.62.02138204
Sprouted PeasRaw Sprouted Peas870.66NA5.471351.06NA3999221.4548.42.54151242
Sprouted SoybeansRaw Sprouted Soybeans1651.05NA5.161771.73NA40311901.4834.42.88170246
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
Root WasabiRaw Root Wasabi3520.43NA2.831901.08NA2201563NA46.84.46190275
Sprouted LentilsRaw Sprouted Lentils70.81NA9.11051.43NA4909111.7314.27191283
Fireweed LeavesRaw Fireweed Leaves12500.93NA745419.5NA31514392.62997.75206291
SuccotashRaw Succotash54.50.56NA5.551452.1NA34211181.8121.85222303
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214303
Yautia Raw Yautia 27.60.79NA373.50.57NA15618312.1464.31.53224306
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227309
Grape LeavesRaw Grape Leaves11711.34NA8.53069.2NA2948772.9292.16237323
Young Cowpeas Raw Young Cowpeas 4200.43NA3.671701.87NA17714377.6713.33.37257333
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260337
In Pod Fava BeansRaw In Pod Fava Beans1261.37NA5.31132.25NA44011322.7385.23.4248341
Yellow Sweet CornRaw Yellow Sweet Corn6.980.19NA1.81290.57NA3109422.152.31.6265349
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270349
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.57265349
SalsifyRaw Salsify2200.33NA2.56840.98NA27413902.93731.4282366
Green PeasRaw Green Peas930.65NA5.441221.5NA4009046.6718.54.6292370
Ginger RootRaw Ginger Root600.85NA2.251610.86NA12815562.6348.81.28296375
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.1298380
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.17309390
ParsnipsRaw Parsnips1440.48NA2.361162.24NA28415007.2402.36318400
Lotus RootRaw Lotus Root1821.04NA4.7931.06NA40522542.841621.6321405
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.49321411
ShallotsRaw Shallots1540.37NA587.51.2NA25013925501.67333417
Young BroadbeansRaw Young Broadbeans920.31NA7.91581.33NA396104252082.4338417
Burdock RootRaw Burdock Root1710.32NA3.331580.97NA21312832.9211.38334417
Chicory RootsRaw Chicory Roots1710.32NA3.33920.97NA25412082.92081.38333417
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.4347429
White PotatoesRaw Whole White Potatoes390.5NA2.26910.63NA27017701.369.61.26355435
Sprouted Navy BeansRaw Sprouted Navy Beans671.6NA8.644521.83NA44813752.758.24354448
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.2365448
Sprouted Pinto BeansRaw Sprouted Pinto Beans2081.55NA9.532561.77NA45514852.97402.4393484
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.59408492
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.8431517
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.341012498612
Yardlong BeanRaw Yardlong Bean3190.31NA32811.3NA37715329.5725.52.36561638
ArtichokesRaw Artichokes2811.47NA8.173831.63NA57423621.286003.13542638
Hyacinth-Young beansRaw Hyacinth-Young beans3260.31NA4.832611.34NA32016439.8132.4573652
Wakame SeaweedRaw Wakame Seaweed10001.9NA14.57139.33NA5333334.6758132.53533667
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.71576667
Dandelion GreensRaw Dandelion Greens12471.14NA20.72402.3NA44026473.335072.73571667
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas4430.68NA6.83952.1NA44314666.1427.32.3586682
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.61600682
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.6569698
BeetsRaw Beets1120.52NA5.61602.3NA27922674.95442.44611698
Sprouted Radish SeedsRaw Sprouted Radish Seeds3560.84NA63071.8NA7886004.2423.9628698
Brussels SproutsRaw Brussels Sprouts2930.49NA9.771602.35NA4812714111742.93600698
Edible Podded PeasRaw Edible Podded Peas3070.56NA151711.74NA3791429528.61.93635714
CeleriacRaw Celeriac3070.5NA51431.13NA821214357142.36629714
Sweet Potato LeavesRaw Sweet Potato Leaves557NANA6.93500NANA57936296.4343NA620714
Taro LeavesRaw Taro Leaves7641.93NA163215.1NA42946296.4321.42.93612714
CarrotsRaw Carrots2410.3323.42.2881.05NA25623410.735051.76646732
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668750
Red Hot Chili PeppersRaw Red Hot Chili Peppers1050.97NA7.731731.4NA32324153.7567.51.95660750
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.98658750
Green Hot Chili PeppersRaw Green Hot Chili Peppers1351.3NA91881.78NA34525503.7552.52.25658750
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.98660750
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.26711789
RutabagasRaw Rutabagas3490.26NA3.571621.06NA43024735.68971.95725811
Drumstick PodsRaw Drumstick Pods2430.68NA2.93652.1NA40537385.683413.65715811
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.27716811
ParsleyFresh Parsley11501.24NA51.74171.33NA48346170.834678.9731833
Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA497305164119729857
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.34768857
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.85792882
BroccoliRaw Broccoli4150.43NA6.441851.85NA5822788222913.6788882
Shiitake MushroomsRaw Shiitake Mushrooms17.61.25NA3.61762.03NA988268250.379.49.1792882
Fiddlehead FernsRaw Fiddlehead Ferns2822.82NA11.63004.5NA8913265NA8.827.32782882
Potherb JuteRaw Potherb Jute18352.25NA425651.1NA73249327.9470.66.97774882
Welsh OnionsRaw Welsh Onions1590.62NA10.82031.2NA43218715.31504.6799882
Oyster MushroomsRaw Oyster Mushrooms27.32.2NA121641.03NA1091381823.61647811909
OkraRaw Okra7450.99NA5.645187.16NA55527186.3663.65.27814909
Garden CressRaw Garden Cress7591.6NA123565.2NA71356818.441312.16838938
EpazoteRaw Epazote25781.8NA17.6113429NA80659348.4440310.3836938
Turnip GreensRaw Turnip Greens17813.3NA10.32914.37NA394277511.33751.8841938
TomatillosRaw Tomatillos65.60.74NA5.81881.43NA36625134.79.382.06859938
Spring Or Scallions OnionsRaw Spring Or Scallions Onions6750.78NA141881.5NA34725885.631503.66842938
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by most amount of Energy per 300 calories.
Top 5 fresh nuts & vegetables with most amount of energy per 300 calories are:
- Raw Macadamia Nuts
- Pecans nuts
- English Walnuts
- Hazelnuts
- Almonds