Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.9569.6
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.5572.4
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.176.5
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.2379.6
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.886.4
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.989.3
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.790
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.594
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4141
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147217
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498223
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114235
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133255
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187313
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199325
EppawRaw Eppaw3670.78NA3.831073.65NA55011333403.83200333
GarlicRaw Garlic6071NA5.7845.6NA513134647.7573.9197336
Green SoybeansRaw Green Soybeans6700.44NA122211.86NA66021095.1513.37230340
Sprouted PeasRaw Sprouted Peas1451.1NA9.12261.77NA66515362.480.64.23251403
Sprouted SoybeansRaw Sprouted Soybeans2751.75NA8.62952.88NA67219842.4657.44.8283410
YamRaw Yam720.75NA2.3891.7NA23334582.97381295424
Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.2302435
Young Lima BeansRaw Young Lima Beans1501.4NA142575.38NA60220667.9635.43.45311442
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315446
Root WasabiRaw Root Wasabi5870.71NA4.723171.8NA3672606NA787.43317459
Sprouted LentilsRaw Sprouted Lentils1181.66NA151752.4NA81615192.83527.12318472
Fireweed LeavesRaw Fireweed Leaves20831.55NA11.775732.5NA52423984.3716513344485
SuccotashRaw Succotash910.94NA9.242423.47NA57118643.0320.23.1369505
Lemon Grass Raw Lemon Grass 3281.34NA41.330326.4NA51036523.5430.311.3356505
Yautia Raw Yautia 461.3NA51220.95NA26030513.571072.55373510
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379515
Grape LeavesRaw Grape Leaves19522.23NA1451115.3NA48914624.8448.43.6394538
Young Cowpeas Raw Young Cowpeas 7000.72NA6.12833.1NA294239412.822.25.6429556
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433562
In Pod Fava BeansRaw In Pod Fava Beans2102.3NA8.81883.76NA73318864.551425.7413568
Yellow Sweet CornRaw Yellow Sweet Corn11.60.31NA3.022150.95NA51715703.587.22.67442581
Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.74449581
White Sweet CornRaw White Sweet Corn11.60.31NA3.022150.94NA51715703.587.22.6442581
SalsifyRaw Salsify3660.54NA4.271401.63NA45723174.881222.3470610
Green PeasRaw Green Peas1541.1NA9.072042.53NA667150611317.65487617
Ginger RootRaw Ginger Root1001.4NA3.752691.43NA21325944.3881.32.13493625
Russet PotatoesRaw Whole Russet Potatoes82.30.65NA5.441460.99NA34826392.5331.61.84497633
PotatoesRaw Whole Potatoes780.71NA5.261490.99NA37027602.6391.95515649
ParsnipsRaw Parsnips2400.8NA3.931933.73NA47325001266.73.93530667
Lotus RootRaw Lotus Root3041.74NA7.841551.76NA67637574.732702.64534676
Jerusalem-artichokesRaw Jerusalem-artichokes960.96NA23.31160.41NA53429384.827.40.82534685
Chicory RootsRaw Chicory Roots2850.53NA5.561531.6NA42420144.863472.3556694
ShallotsRaw Shallots2570.61NA8.331462.03NA41723198.3383.32.78554694
Young BroadbeansRaw Young Broadbeans1530.51NA132642.22NA66017368.333474.03563694
Burdock RootRaw Burdock Root2850.53NA5.562641.6NA35421394.8634.72.3556694
Red PotatoesRaw Whole Red Potatoes71.40.96NA5.21571NA43632503.571292.36578714
White PotatoesRaw Whole White Potatoes65.20.84NA3.771521.05NA44929492.171162.1591725
Sprouted Navy BeansRaw Sprouted Navy Beans1122.66NA14.47543.04NA74622914.48976.64591746
Hawaii Mountain YamRaw Hawaii Mountain Yam1940.82NA3.389.61.8NA25431195.22972608746
Sprouted Pinto BeansRaw Sprouted Pinto Beans3472.6NA164272.95NA75824764.8412344.03656806
LeeksRaw Leeks4840.98NA17.22303.94NA28714758.21640.98680820
Potato SkinRaw Potato Skin2593.65NA281985.2NA32835602.686.23718862
Irishmoss SeaweedRaw Irishmoss Seaweed7351.52NA9114693.78NA16026437.14684208301020
ArtichokesRaw Artichokes4682.46NA13.66382.72NA95739362.1310005.29041064
Yardlong BeanRaw Yardlong Bean5320.51NA54682.2NA62825531642.63.949351064
Hyacinth-Young beansRaw Hyacinth-Young beans5430.51NA8.044352.23NA533273916.321.74.029551087
Wakame SeaweedRaw Wakame Seaweed16673.16NA24.2118915.6NA8895567.7896894.228891111
Butternut Winter SquashRaw Butternut Winter Squash5330.8NA7.783782.24NA36739115.5644.41.679601111
Dandelion GreensRaw Dandelion Greens20781.9NA34.44003.8NA73344115.568444.569511111
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas7391.14NA11.46593.5NA739244310.245.53.869771136
Tahitian TaroRaw Tahitian Taro14660.81NA14.85341.8NA51168867.955681.0210001136
Brussels SproutsRaw Brussels Sprouts4880.81NA16.32673.9NA802452318.62914.910001163
Kelp SeaweedRaw Kelp Seaweed19531.5NA3314072.33NA48810358.14270914.39491163
Sprouted Radish SeedsRaw Sprouted Radish Seeds5931.4NA105123.02NA131410006.9869.86.510471163
BeetsRaw Beets1860.87NA9.32673.83NA46537798.149074.0710181163
Edible Podded PeasRaw Edible Podded Peas5120.94NA24.82862.9NA63123818.3347.63.210581190
Sweet Potato LeavesRaw Sweet Potato Leaves929NANA11.5833NANA964604810.771.4NA10331190
CeleriacRaw Celeriac5120.83NA8.332381.9NA136935718.3311903.9310481190
Taro LeavesRaw Taro Leaves12743.2NA26.85368.5NA714771410.735.74.910201190
CarrotsRaw Carrots4020.55393.661461.74NA42739021.28412.9310771220
Acorn Winter SquashRaw Acorn Winter Squash4130.81NA8.754002.1NA45043386.2537.51.6310971250
Green Hot Chili PeppersRaw Green Hot Chili Peppers2252.18NA153132.96NA57542506.2587.53.7510971250
Hubbard Winter SquashRaw Hubbard Winter Squash1750.8NA52382.24NA26340006.2587.51.6311001250
OnionsRaw Onions2880.4913.82.631251.6NA36318256.25502.1311141250
Red Hot Chili PeppersRaw Red Hot Chili Peppers1751.6NA132882.34NA53840256.251133.2511001250
Yambean Raw Yambean 1580.63NA7.91580.79NA23719749.252.62.111851316
RutabagasRaw Rutabagas5810.43NA5.952701.77NA71641229.461623.2412091351
Drumstick PodsRaw Drumstick Pods4051.14NA4.866083.5NA67662309.465686.111921351
Enoki MushroomsRaw Enoki Mushrooms01.45NA15.52161NA1419485129.740.58.811941351
ParsleyFresh Parsley19172.07NA866942.22NA80676941.47781512181389
KaleRaw Kale36290.76NA2347113NA7864971137575.5712801429
Laver SeaweedRaw Laver Seaweed10003.77NA25.728.614NA8295086106861512151429
Potherb JuteRaw Potherb Jute30593.75NA709411.8NA1221822113.211811.612901471
Welsh OnionsRaw Welsh Onions2651.03NA183382NA72131188.822507.6513311471
Winter SquashRaw All Varieties Winter Squash4121.04NA8.532062.4NA33851475.9593.113201471
BroccoliRaw Broccoli6910.72NA10.73093.1NA971464736.84856.0313131471
Shiitake MushroomsRaw Shiitake Mushrooms29.42.1NA6.032943.4NA16474471841321513201471
Fiddlehead FernsRaw Fiddlehead Ferns4714.7NA19.35007.5NA14855441NA14.712.213041471
Oyster MushroomsRaw Oyster Mushrooms45.53.7NA202731.7NA1818636439.427311.713511515
OkraRaw Okra12421.65NA9.486412NA924453010.61068.813571515
Chanterelle MushroomsRaw Chanterelle Mushrooms2345.5NA54.22034.47NA891790634.41411114041563
CollardsRaw Collards36250.72NA7.3442210.3NA391332820.32663.314001563
Garden CressRaw Garden Cress12662.66NA20.35948.64NA11889469142193.613971563
EpazoteRaw Epazote42972.97NA29.4189148.4NA13449891146721713941563
Turnip GreensRaw Turnip Greens29695.47NA174847.3NA656462518.86252.9714011563
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Energy content per 500 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 500 calories.
Top 5 fresh nuts & vegetables with most amount of energy per 500 calories are:
- Raw Macadamia Nuts
- Pecans nuts
- English Walnuts
- Hazelnuts
- Almonds