Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.931018
PecansPecans nuts991.7143.61726.38223935815.406.425979
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77927
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53890
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25821
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2794
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37784
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87757
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6502
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
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.7278
CassavaRaw Cassava22.70.14NA0.3829.80.54NA38.33840.99200.4884.6227
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687218
EppawRaw Eppaw1560.33NA1.6345.41.55NA2344821.28171.6385213
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.6483211
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496208
Sprouted PeasRaw Sprouted Peas510.39NA3.279.40.62NA2345400.8528.31.588.3176
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
Root WasabiRaw Root Wasabi1810.22NA1.46980.55NA113805NA242.398155
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495150
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100146
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100140
SuccotashRaw Succotash25.50.26NA2.6680.98NA1605230.855.670.86104140
Yautia Raw Yautia 12.80.36NA1.4340.26NA72.38480.9929.80.71104139
Chinese WaterchestnutsRaw Chinese Waterchestnuts15.60.46NA0.085310.47NA89.38280.99200.71104137
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.95104132
Young Cowpeas Raw Young Cowpeas 1790.18NA1.5672.30.79NA756113.265.671.43109128
Lotus SeedsRaw Lotus Seeds62.40.13NA1.3579.40.88NA238520NA1.40.4109126
In Pod Fava BeansRaw In Pod Fava Beans52.40.57NA2.246.80.94NA1834711.1335.41.4103125
White Sweet CornRaw White Sweet Corn2.830.077NA0.7452.40.23NA1263830.8521.30.64108122
Yellow Sweet CornRaw Yellow Sweet Corn2.830.077NA0.7452.40.23NA1263830.8521.30.65108122
Sweet PotatoRaw Sweet Potato42.50.21NA0.8635.40.37NA66.64780.85780.43110122
SalsifyRaw Salsify850.13NA0.9932.60.38NA1065391.1328.30.54109116
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.76112115
Ginger RootRaw Ginger Root22.70.32NA0.85610.32NA485880.9918.40.48112113
Russet PotatoesRaw Whole Russet Potatoes18.40.15NA1.232.60.22NA785910.577.10.41111112
PotatoesRaw Whole Potatoes170.16NA1.1532.60.22NA80.86020.578.50.43112109
ParsnipsRaw Parsnips510.17NA0.84410.79NA1015322.55140.84113106
Lotus RootRaw Lotus Root63.80.36NA1.6432.60.37NA1427880.9956.70.55112105
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111103
Young BroadbeansRaw Young Broadbeans310.1NA2.7540.45NA1353541.7710.82115102
Burdock RootRaw Burdock Root580.11NA1.13540.33NA72.34370.997.10.47114102
Chicory RootsRaw Chicory Roots580.11NA1.13310.33NA86.54110.99710.47113102
ShallotsRaw Shallots52.40.12NA1.729.80.41NA854731.7170.57113102
Red PotatoesRaw Whole Red Potatoes140.19NA1.03310.2NA86.56450.7125.50.4711599
White PotatoesRaw Whole White Potatoes12.80.16NA0.7429.80.21NA885770.4322.70.4111698
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.2611295
Hawaii Mountain YamRaw Hawaii Mountain Yam370.16NA0.62170.34NA485930.9918.40.3811595
Sprouted Pinto BeansRaw Sprouted Pinto Beans610.45NA2.8750.52NA1334350.852170.7111588
LeeksRaw Leeks83.60.17NA2.9839.70.68NA49.62551.428.30.1711886.5
Potato SkinRaw Potato Skin42.50.6NA4.632.60.85NA545850.43140.511882.2
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.7611569.5
ArtichokesRaw Artichokes62.40.33NA1.8850.36NA1285240.281330.6912066.6
Yardlong BeanRaw Yardlong Bean710.068NA0.6762.40.29NA83.63402.135.670.5212566.6
Hyacinth-Young beansRaw Hyacinth-Young beans710.067NA1.0556.70.29NA69.53572.132.830.5212565.2
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.5812163.8
Wakame SeaweedRaw Wakame Seaweed2130.4NA3.11522NA113710.9912360.5411363.8
Butternut Winter SquashRaw Butternut Winter Squash680.1NA0.99480.29NA46.84990.715.670.2112263.8
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas920.14NA1.482.20.44NA923051.285.670.4812262.4
Tahitian TaroRaw Tahitian Taro1830.1NA1.8466.60.22NA63.88590.99710.1312562.4
BeetsRaw Beets22.70.11NA1.1332.60.47NA56.74610.991110.512461
Brussels SproutsRaw Brussels Sprouts59.50.099NA232.60.48NA985512.2735.40.612261
Sprouted Radish SeedsRaw Sprouted Radish Seeds72.30.17NA1.262.40.37NA1601220.858.50.7912861
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.7411661
CeleriacRaw Celeriac610.099NA0.9928.30.22NA1634250.991420.4712559.5
Edible Podded PeasRaw Edible Podded Peas610.11NA2.95340.35NA752830.995.670.3812659.5
Sweet Potato LeavesRaw Sweet Potato Leaves111NANA1.3799NANA1157201.288.5NA12359.5
Taro LeavesRaw Taro Leaves1520.38NA3.263.81NA859191.284.250.5812159.5
CarrotsRaw Carrots46.80.0644.540.43170.2NA49.64540.14980.3412558
OnionsRaw Onions32.60.0551.560.3140.18NA412070.715.670.2412656.7
Green Hot Chili PeppersRaw Green Hot Chili Peppers25.50.25NA1.735.40.34NA65.24820.719.920.4312456.7
Red Hot Chili PeppersRaw Red Hot Chili Peppers200.18NA1.4632.60.27NA614560.7112.80.3712556.7
Acorn Winter SquashRaw Acorn Winter Squash46.80.092NA0.9945.40.24NA514920.714.250.1812456.7
Hubbard Winter SquashRaw Hubbard Winter Squash200.091NA0.57270.25NA29.84540.719.920.1812556.7
Yambean Raw Yambean 170.068NA0.85170.085NA25.52130.995.670.2312854
Drumstick PodsRaw Drumstick Pods42.50.12NA0.5163.80.37NA716530.9959.50.6412552.4
Enoki MushroomsRaw Enoki Mushrooms00.15NA1.6322.70.11NA1495093.14.250.9212552.4
RutabagasRaw Rutabagas610.045NA0.6228.30.19NA754320.99170.3412752.4
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.512451
KaleRaw Kale3600.075NA2.2746.81.3NA784931.28750.5512749.6
Laver SeaweedRaw Laver Seaweed990.37NA2.552.831.4NA82.25050.99681.512149.6
BroccoliRaw Broccoli66.60.069NA1.0329.80.3NA944483.5446.80.5812748
Fiddlehead FernsRaw Fiddlehead Ferns45.40.45NA1.86480.72NA143524NA1.41.1812648
Potherb JuteRaw Potherb Jute2950.36NA6.75910.17NA1187921.2811.31.112448
Shiitake MushroomsRaw Shiitake Mushrooms2.830.2NA0.5828.30.33NA1594318.0812.81.4612748
Welsh OnionsRaw Welsh Onions25.50.099NA1.7332.60.19NA69.53010.85240.7412848
Winter SquashRaw All Varieties Winter Squash39.70.1NA0.82200.23NA32.64960.575.670.312748
Oyster MushroomsRaw Oyster Mushrooms4.250.35NA1.925.50.16NA1705953.725.51.112646.8
OkraRaw Okra1160.15NA0.8880.81.1NA86.54240.999.920.8212746.8
CollardsRaw Collards3290.065NA0.6738.30.93NA35.43021.84240.312745.4
Garden CressRaw Garden Cress1150.24NA1.84540.78NA1088591.28200.3312745.4
EpazoteRaw Epazote3900.27NA2.661724.4NA1228971.28611.5612645.4
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.8112745.4
Spring Or Scallions OnionsRaw Spring Or Scallions Onions1020.12NA2.128.30.23NA52.43910.8522.70.5512745.4
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Energy content per 5 oz
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by most amount of Energy per 5 ounces.
Top 5 fresh nuts & vegetables with most amount of energy per 5 ounces are:
- Raw Macadamia Nuts
- Pecans nuts
- English Walnuts
- Hazelnuts
- Almonds