Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.577
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.283.5
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.9785
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.385
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.5485
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.7388
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08107
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89111
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57112
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94115
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3129
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510132
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812137
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311140
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes380.23NA1.7930.23NA2201551191090.999.3141
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7142
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.5819142
Dried Goji BerriesGoji berries, dried272NANA9.74NANANANANANA427NA10.7143
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63143
Dried ShallotsFreeze-dried Shallots2630.61NA8.621492.04NA42523718.284.82.772.87144
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3144
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613144
Dried Pasilla PeppersPeppers, pasilla, dried1410.61NA14.21882.3NA38732204.641292.0321.5145
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7146
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814146
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7146
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4146
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516147
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616147
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916147
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2147
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8147
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9147
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215148
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418148
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4148
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4149
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8149
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918149
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5149
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552150
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 570.34NA1.0233NANA545650.619.50.3825150
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt180.06NA2.534.50.43NA1448090.99200.6253150
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6150
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517150
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418151
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4152
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked58.50.76NA8.4887.70.64NA2492078NA15.41.211.5154
Sun-dried Chile PeppersSun-dried Hot Chile Peppers69.40.35NA9.321361.27NA24528865.41401.5711154
Candied fruitCandied fruit280.045NA0.266.20.17NA7.76870.931520.07826155
Dried LeeksFreeze-dried Leeks5611.02NA122514.1NA53937388.8854.51.033.1156
Sweetened Dried MangoMango, dried, sweetened00.47NA0.3631.315.7NA78.44373.32540.4726157
Sweetened Dried BlueberriesBlueberries, dried, sweetened300.25NA1.428.4NANA56.83380.954.730.7723.3158
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2132.2NA16.62993.02NA52150485.93073.843.2159
Dried ChivesFreeze-dried Chives13071.1NA3210292.17NA8334759151138.233.2161
Fried Green PlantainsPlantains, green, fried6.470.3NA1.1940.3NA71780NA3.240.3758.4162
Sweetened Dried CranberriesCranberries, dried, sweetened14.60.1NA0.636.50.29NA1379.50.978.10.1625.6162
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814163
Golden RaisinsGolden Seedless Raisins1060.38NA1.63580.38NA16812391.16400.6124.8166
Dark RaisinsDark Seedless Raisins1040.45391360.20.47NA1641244143.50.626167
Dried PepeaoPepeao, dried1908.5NA10.32451.93NA19511887611712.618.7168
Seeded RaisinsRaisins, seeded47.30.51NA4.3850.70.45NA1271394147.30.328169
Dried Shiitake MushroomsMushrooms, shiitake, dried18.68.72NA2.92232NA497259178221316169
Dried SpirulinaDried Spirulina Seaweed20710.5NA493363.28NA203235012.418073.458.07172
Dried Zante CurrantsCurrants, zante, dried1520.51NA3.24620.59NA17113401.2740.6430.3172
Dried LongansLongans, dried78.71.4NA9.4480.40.43NA3431150NA840.3830.8175
Deglet Noor DatesDates, deglet noor690.37NA1.876.20.46NA11011635.33.550.5136.4177
Dried Ancho PeppersPeppers, ancho, dried1090.9NA19.42012.28NA35842905.1676.52.5340.3178
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1120.41NA9.06NA55.3NA12138608.90.6936178
Dried LitchisLitchis, dried59.61.14NA3.07760.42NA32720042.355.40.5140.3181
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5181
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven560.13NA2.2630.80.63NA129223106700.7684181
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742182
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742182
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742182
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742182
Dried Oriental RadishesRadishes, oriental, dried11613NA12.43140.99NA37664461.35133.9336.3185
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794185
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794185
Hash Brown PotatoesHome prepared Hash Brown Potatoes26.40.5501.04660.47NA13210870.946450.8989189
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked650.71NA4630.62NA11310170.3811.50.7451191
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes17.30.062NA2.5434.60.44NA1488270.969420.6396192
YokanYokan, prepared from adzuki beans and sugar520.056NA2.2334.60.27NA7786.54.421600.1368192
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799194
Sun-dried TomatoesTomatoes, sun-dried2132.76NA17.63763.58NA690664110.72073.8628.2194
Prune pureePrune puree60.3NANA5.45NANANA1401658NA44.7NA58.4195
Raw Dried FigsFigs, dried, uncooked3250.58NA4.081371.02NA13513651.2201.160.3201
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked290.39NA2.9330.19NA789262.671790.4165.3206
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil20.70.22NA1.53660.46NA2521455NA1591.3104207
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164207
Dried PlumsRaw Dried Plums89.60.598.331.9485.40.62NA14415250.634.170.9264.4208
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7209
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked58.60.76NA8.5880.64NA24920841.0514.61.266.5209
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121211
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant12.70.25NA1.3950.59NA9110740.8512.70.51104212
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06225
Raspberry Juice ConcentrateRaspberry juice concentrate2190.31NA2.6225310.6NA2262665NA22.62.993226
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes390.26NA1.23640.42NA18011321.1434.20.87128228
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated230.4658.73.450.50.7NA14911010.921030.94121229
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1101.1NA6.31901.1NA32636747.046241.83126235
Minerals in Top 100 Fruits, Legumes & Vegetables with the highest Energy content per 500 kcal
In the above table you can find and compare the amount of minerals in all fruits, legumes & vegetables , sorted by most amount of Energy per 500 calories.
Top 5 fruits, legumes & vegetables with most amount of energy per 500 calories are:
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Chunk Style Peanut Butter
- Smooth Peanut Butter
- Dry-roasted Peanuts, no salt