FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.90.87
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.621891.07
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.871.2
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.611771.27
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.23651.4
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.531.72
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.277161.8
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.571.9
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.341182
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.542.07
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.32.25
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.12982.35
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.31212112.6
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.641123.2
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.173093.2
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.823.2
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.710543.23
SpirulinaRaw Spirulina Seaweed1386.9NA322192.15NA12714658.0811312.310463.46
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.3410124983.73
Young Lima BeansRaw Young Lima Beans900.84NA8.341543.23NA36112404.7821.22.071863.93
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.344.1
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.65694.2
Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA4973051641197294.2
CollardsRaw Collards21750.43NA4.42536.17NA2341997121591.978404.3
Wakame SeaweedRaw Wakame Seaweed10001.9NA14.57139.33NA5333334.6758132.535334.33
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.24.36
EndiveRaw Endive9181.75NA14.62657.4NA49455413.533881416554.4
Dandelion GreensRaw Dandelion Greens12471.14NA20.72402.3NA44026473.335072.735714.73
White PotatoesRaw Whole White Potatoes390.5NA2.26910.63NA27017701.369.61.263555
Broccoli RaabRaw Broccoli Raab14730.57NA293005.4NA995267313.645010.512625.2
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.93405.28
WatercressRaw Watercress32732.1NA5.455736.65NA1636900024.51118325945.45
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.911925.48
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.43475.53
Morel MushroomsRaw Morel Mushrooms4166.05NA1181845.7NA1877397721.320319.68675.8
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.1420146.2
ArtichokesRaw Artichokes2811.47NA8.173831.63NA57423621.286003.135426.3
Ginger RootRaw Ginger Root600.85NA2.251610.86NA12815562.6348.81.282966.38
Beet GreensRaw Beet Greens15952.6NA359555.33NA5591039112.330825.212416.8
ParsleyFresh Parsley11501.24NA51.74171.33NA48346170.834678.97317.1
Turnip GreensRaw Turnip Greens17813.3NA10.32914.37NA394277511.33751.88417.6
RadicchioRaw Radicchio2484.45NA7.431701.8NA522393911.72878.112157.83
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.347688.5
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.4812009.13
Young Cowpeas Raw Young Cowpeas 4200.43NA3.671701.87NA17714377.6713.33.3725710
Oyster MushroomsRaw Oyster Mushrooms27.32.2NA121641.03NA1091381823.6164781110
Chinese BroccoliRaw Chinese Broccoli12120.74NA6.8219NANA49631621680.84.73106810
Chanterelle MushroomsRaw Chanterelle Mushrooms1413.3NA32.51222.7NA534474420.684.46.6684211
Red Leaf LettuceRaw Red Leaf Lettuce7620.65NA27.72774.7NA646431534.65774.6220711
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.5726511.2
Coriander LeavesRaw Coriander Leaves8742.93NA233395.56NA626679611.76006.52120311.3
CeleriacRaw Celeriac3070.5NA51431.13NA821214357142.3662911.4
Burdock RootRaw Burdock Root1710.32NA3.331580.97NA21312832.9211.3833412
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA4308530102770291413
OkraRaw Okra7450.99NA5.645187.16NA55527186.3663.65.2781413.5
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.2671114.2
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.0527014.6
Mustard GreensRaw Mustard Greens12781.83NA18.2356NANA6444267102222.78100814.7
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.7157614.7
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.5522715
BroccoliRaw Broccoli4150.43NA6.441851.85NA5822788222913.678815
Brussels SproutsRaw Brussels Sprouts2930.49NA9.771602.35NA4812714111742.9360015.3
Green Leaf LettuceRaw Green Leaf Lettuce7200.58NA172605NA5803880125603.6190015.6
Flower Clusters BroccoliRaw Flower Clusters Broccoli5140.48NA9.432682.45NA7073482322894.397216
Broccoli LeavesRaw Broccoli Leaves5140.48NA9.432682.45NA7073482322894.397216
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.7146317.4
ChivesRaw Chives9201.57NA164203.73NA58029609305.690718.5
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.5940819
ParsnipsRaw Parsnips1440.48NA2.361162.24NA28415007.2402.3631819
Welsh OnionsRaw Welsh Onions1590.62NA10.82031.2NA43218715.31504.679919.2
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.8579219.4
Maitake MushroomsRaw Maitake Mushrooms9.682.44NA2.9970.57NA716197421.39.687.2687520
Grape LeavesRaw Grape Leaves11711.34NA8.53069.2NA2948772.9292.1623720.3
Romaine LettuceRaw Cos Or Romaine Lettuce5820.85NA172472.74NA52943597.061414.06167021
Shiitake MushroomsRaw Shiitake Mushrooms17.61.25NA3.61762.03NA988268250.379.49.179221
Green PeasRaw Green Peas930.65NA5.441221.5NA4009046.6718.54.629221
Taro LeavesRaw Taro Leaves7641.93NA163215.1NA42946296.4321.42.9361221.5
NopalesRaw Nopales30750.98NA119758.57NA3004819133944.7176521.6
Banana PepperRaw Banana Pepper1561.04NA5.11891.1NA35628443.331442.78102021.7
Butterhead LettuceRaw Butterhead Lettuce8080.37NA28.63004.13NA7625492141154.6220721.7
Yellow Sweet CornRaw Yellow Sweet Corn6.980.19NA1.81290.57NA3109422.152.31.626522
Spring Or Scallions OnionsRaw Spring Or Scallions Onions6750.78NA141881.5NA34725885.631503.6684222
CauliflowerRaw Cauliflower2640.47125.041801.86NA52835887.23603.24110523
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV2456.8NA5.451231.94NA163661093558215125623.5
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini2456.8NA5.451231.94NA163661093558215125623.5
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.64110124.6
Savoy CabbageRaw Savoy Cabbage3890.69NA4.443112NA4672556103113101125.2
Fruit ChayoteRaw Fruit Chayote2681.94NA5.371893NA28419743.1631.611.7148826.2
Napa CabbageRaw Chinese Napa Cabbage14440.68NA5.82443.56NA544446311.31694.3177026.4
Hyacinth-Young beansRaw Hyacinth-Young beans3260.31NA4.832611.34NA32016439.8132.457326.6
Spaghetti Winter SquashRaw Spaghetti Winter Squash2230.36NA31161.2NA11610452.91651.8488626.7
UV Exposed White MushroomRaw White Mushroom Exposed to UV414.34NA6.81230.64NA11734336127687.1126127
White MushroomsRaw White Mushrooms414.34NA6.81230.64NA11734336127687.1126127
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.4220027.2
AsparagusRaw Asparagus3602.84NA322102.37NA780303034.5308.1139828
Edible Podded PeasRaw Edible Podded Peas3070.56NA151711.74NA3791429528.61.9363528.6
CeleryRaw Celery8570.7585.74.32362.2051455718.5717142.8204528.7
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.33101129
Green CauliflowerRaw Green Cauliflower3190.4NA7.061942.4NA60029035.82236.286929.3
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.9866029.6
Minerals in Top 100 Fresh Nuts & Vegetables with the lowest Sugars content per 300 kcal
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by least amount of Sugars per 300 calories.
Top 5 fresh nuts & vegetables with least amount of sugars per 300 calories are:
- Flaxseed
- Raw Taro
- English Walnuts
- Raw Yam
- Raw Hawaii Mountain Yam