Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.931019
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.931018
PecansPecans nuts991.7143.61726.38223935815.406.425979
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23954
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25936
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85934
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76931
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77927
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3894
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36892
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53890
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7828
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25821
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36816
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65812
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2794
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4792
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16790
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37784
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03784
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87757
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22689
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes15.60.42NA2.1472.31.36NA14251223404122646
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.4530
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8523
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6515
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414510
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6502
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6495
Onions FlakesDry Onions Flakes3640.59NA2.21301.97NA42922997.129.82.685.57495
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83493
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221489
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67481
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15.60.54NA3.2339.71.85NA173461NA5.671.3676.4468
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6461
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510459
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83455
Sweetened Dried MangoMango, dried, sweetened00.43NA0.3328.314NA713952.982300.4323.5452
Sweetened Dried BlueberriesBlueberries, dried, sweetened270.23NA1.2825.5NANA513030.854.250.6921449
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83445
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83441
Sweetened Dried CranberriesCranberries, dried, sweetened12.80.089NA0.555.670.26NA11.369.50.857.10.1422.4437
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3434
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8422
Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5420
Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225411
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63411
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125405
Deglet Noor DatesDates, deglet noor55.30.29NA1.45610.37NA889304.252.830.4129400
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6398
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232398
Medjool DatesDates, medjool910.51NA1.2876.50.42NA88987NA1.40.6230.2393
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6393
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6388
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6388
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6388
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6388
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328384
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538371
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared65.20.1781.3200.42NA69.52693.43490.5172.6366
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6366
Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6353
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845344
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8342
Dried PlumsRaw Dried Plums610.45.671.3580.42NA9810380.432.830.6244340
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145339
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5339
Coconut MilkRaw Coconut Milk22.70.38NA2.3252.41.3NA1423738.821.30.9596326
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.3318
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.7469302
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained66.60.67NA3.81150.66NA19722184.253771.176.3302
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.7278
Frozen Potato PuffsFrozen Potato Puffs, Unprepared18.40.11NA0.6722.70.16NA913500.436070.3789252
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179241
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared20NANA1.02NANANANA540NA539NA94230
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared80.8NANA0.57NANANANA352NA354NA89.3228
AvocadosRaw Avocados170.279.920.78410.2NA73.76870.579.920.91104227
CassavaRaw Cassava22.70.14NA0.3829.80.54NA38.33840.99200.4884.6227
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687218
Green PlantainsRaw Green Plantains2.830.16NA1.06580.15NA44611NA2.830.2686.6215
EppawRaw Eppaw1560.33NA1.6345.41.55NA2344821.28171.6385213
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.6483211
DurianRaw or Frozen Durian8.50.29NA0.6142.50.46NA55.3618NA2.830.492208
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496208
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491197
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared49.60.18NA3.13711NA1476412.9873.70.8993187
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91180
Sprouted PeasRaw Sprouted Peas510.39NA3.279.40.62NA2345400.8528.31.588.3176
Mamey SapoteRaw Mamey Sapote25.50.3NA1.115.60.29NA37644NA9.920.2792176
Yellow PlantainsRaw Yellow Plantains4.250.1NA0.78510.2NA45.46902.135.670.2792173
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698173
YamRaw Yam240.25NA0.7729.80.56NA7811570.9912.80.3499167
Hearts Of PalmRaw Hearts Of Palm25.50.91NA2.414NANA19825600.99205.399163
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100160
TaroRaw Taro610.24NA0.7846.80.54NA1198380.9915.60.33100159
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101157
Root WasabiRaw Root Wasabi1810.22NA1.46980.55NA113805NA242.398155
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495150
BreadfruitRaw Breadfruit240.12NA0.7735.40.085NA42.56950.852.830.17100146
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100146
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Energy content per 5 oz
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 5 ounces.
Top 5 raw fruits, vegetables & nuts with most amount of energy per 5 ounces are:
- Dried Pilinuts
- Raw Macadamia Nuts
- Pecans nuts
- Dried Pine Nuts
- Dried Coconut Meat