Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.831290
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.881189
Chunk Style Peanut ButterPeanut butter, chunk style, without salt89.31.156.153.773183.57NA633147816.333.75.542.261169
Peanut ButterSmooth Peanut Butter1071.136.154.33552.7NA6651175809455.33.081167
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.61165
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.5131125
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles41.70.2403.541.70.72NA17317763.77501.259.81034
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.14935
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.87931
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6891
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717885
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2861
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517802
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3772
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.4768
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2758
CornstarchCornstarch3.970.099NA0.935.950.11NA25.85.955.56180.1216.5756
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2750
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2750
Dry CouscousCouscous, dry47.60.49NA2.1487.31.55NA337329NA201.6517746
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.6742
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.6742
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.6738
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4736
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.6736
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8734
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.3734
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4730
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4728
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5728
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6726
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6724
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623724
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623724
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2722
Dry Rice NoodlesRice noodles, dry35.70.15NA1.4240.99NA30459.5303611.4723.6722
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.7722
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7722
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8720
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4718
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.6718
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5718
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.3716
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7716
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6714
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6714
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125714
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125714
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422714
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4712
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5710
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4710
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4710
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.2422710
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.5520708
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6708
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4708
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.3706
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7703
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320699
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4699
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3699
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated49.60.16NA4.35.950.2NA63.52015.7200.8126.6697
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8693
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5689
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318689
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7687
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724685
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4681
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620681
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3681
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2681
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821681
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318679
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619679
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422677
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8677
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4677
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3675
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7675
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.3722673
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2673
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7673
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620671
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621671
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522671
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3669
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424669
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2667
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7667
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7667
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521667
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.6665
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222665
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624665
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.3661
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5661
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.7661
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6659
Soy VermicelliVermicelli, made from soy1093.8NA3.63.97NANA39.75.9553.67.948.423.6657
Minerals in Top 100 Cereals & Legumes with the highest Energy content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Energy per 7 ounces.
Top 5 cereals & legumes with most amount of energy per 7 ounces are:
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Chunk Style Peanut Butter
- Smooth Peanut Butter
- Dry-roasted Peanuts, no salt