Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes53.60.32NA2.41310.32NA310217926.61531.413703
Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.8693
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97691
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4685
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt240.079NA3.345.60.57NA19110701.212160.8170.3661
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214643
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.97637
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97623
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97617
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2607
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522591
Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219587
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3575
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845558
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven61.50.14NA2.533.70.69NA141244117340.8392548
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339538
Hash Brown PotatoesHome prepared Hash Brown Potatoes27.80.5801.169.50.49NA13911430.996790.9394526
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes180.064NA2.635.70.45NA1538530.999720.6599516
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared910.151091.8527.80.59NA973774.764880.71102512
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529512
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil200.21NA1.4763.50.45NA2421397NA1531.25100480
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes33.70.23NA1.0755.60.37NA1579840.9929.80.75111435
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated200.4512.9643.70.6NA1299530.7989.30.81105433
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained930.94NA5.31610.92NA27631065.955281.55107423
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared77.4NANA0.87NANANANA484NA425NA120415
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes39.70.48NA1.967.50.45NA1859392.485.31.1123405
Baked Potato SkinPotatoes, baked, skin, without salt67.51.62NA1485.31.22NA20011371.441.70.9794393
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated27.80.1612.51.1533.70.25NA1675700.799190.6118381
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared25.8NANA1.73NANANANA615NA780NA124371
Yeast extract spreadYeast extract spread1330.49NA83570.52NA206416754.867078.381367
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25.80.15NA0.9331.80.22NA1274900.68490.52125353
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111337
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes240.27NA1.4751.60.42NA1928950.463.50.75122333
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.37115321
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared27.8NANA1.43NANANANA756NA754NA131321
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes18NANA0.95NANANANA887NA595NA129321
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared113NANA0.79NANANANA492NA496NA125319
CassavaRaw Cassava31.80.2NA0.5441.70.76NA53.65381.427.80.67118318
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased140.28NA2.131.80.42NA916710.663.50.58133304
EppawRaw Eppaw2180.46NA2.363.52.17NA3276751.8242.3119298
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.3116296
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes180.18NA1.2341.70.31NA165810NA45.60.69132292
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134292
Cooked TaroCooked Taro no Salt35.70.4NA1.4359.50.89NA1519601.829.80.54127282
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.8136280
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127276
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed140.034NA0.93240.23NA45.6383NA41.70.3157264
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.8131262
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared69.50.25NA4.4991.4NA2068974.171031.25130262
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt911.75NA11.873.41.94NA16312900.9931.81126262
Sweet Pickle relishPickle relish, sweet5.950.17NA1.739.920.03NA27.849.6016090.28123258
Hamburger Pickle relishPickle relish, hamburger7.940.16NA2.26140.03NA33.7151021750.22121256
Frozen Potato WedgesPotato wedges, frozen29.8NANA1.437.7NANA173782NA970.73136256
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.17133248
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.1124246
Boiled Young Lima BeansBoiled and Drained Young Lima Beans63.50.61NA4.861472.5NA25811313.9733.71.57133244
Sauteed Yellow OnionsOnions, yellow, sauteed39.70.034NA0.54180.2NA65.5264NA240.42159244
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)7.940.21NA1.177.940.03NA2463.5035.70.16130242
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137242
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet45.60.18NA2.7841.70.17NA43.73973.9710460.46137240
YamRaw Yam33.70.35NA1.0741.70.79NA10916191.4180.48138234
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed160.034NA0.6160.12NA29.82661.233.70.12164230
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt27.80.3NA1.0335.70.74NA9713301.4160.4139230
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138228
Boiled SuccotashBoiled and Drained Succotash33.70.36NA31051.53NA2328141.233.71.25136228
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved9.920.11NA0.7749.60.26NA189548NA7.941.05136224
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139224
PoiPoi31.80.33NA1.7547.60.73NA77.43631.4240.44142222
TaroRaw Taro85.30.34NA1.165.50.76NA16711731.4220.46140222
Root WasabiRaw Root Wasabi2540.31NA2.041370.78NA1591127NA33.73.2137216
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids33.70.33NA1.9241.22NA49.63831.677.40.32144214
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134210
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans55.60.39NA3.91111.6NA2228163.3757.51.1144208
Microwaved PotatoesWhole Microwaved Potatoes220.66NA2.4653.60.58NA2088870.79160.71143208
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140204
KetchupCatsup29.80.17300.6925.80.17NA51.65581.418000.34136200
Low Salt KetchupLow sodium Ketchup29.80.17NA0.6925.80.17NA51.65581.439.70.34136200
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136200
Canned Mashed Sweet PotatoSweet potato, canned, mashed59.50.55NA2.6447.61.96NA1034171.61490.42147200
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt9.920.47NA0.8149.60.34NA2168160.79140.65146198
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt69.50.36NA1.0741.71.3NA87.37481.2160.6146198
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140196
SuccotashRaw Succotash35.70.37NA3.63951.37NA2247321.27.941.2145196
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared7.940.1NA1.3563.50.31NA1735831.69.921.4142194
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared7.940.1NA1.3563.50.31NA1735831.69.921.4142194
Boiled Sprouted PeasBoiled and Drained Sprouted Peas51.60.04NA3.381.40.64NA47.65321.25.951.55148194
Yautia Raw Yautia 180.51NA1.9447.60.37NA10111871.441.70.99145194
Boiled White Sweet CornBoiled and Drained White Sweet Corn3.970.11NA1.161.50.42NA1835001.65.951.07145192
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 2540.26NA2.221031.14NA1018304.967.942.04150192
Chinese WaterchestnutsRaw Chinese Waterchestnuts220.65NA0.1243.70.66NA12511591.427.80.99146192
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn5.950.097NA0.8951.60.33NA1534330.421.23146191
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared73.40.35NA1.0543.71.3NA89.37241.2120.62149191
Baked Russet PotatoesBaked Whole Russet Potatoes35.70.2189.72.1259.50.45NA14110910.9927.80.69148189
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob5.950.091NA1.257.50.28NA1494981.47.941.25145187
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob5.950.091NA1.257.50.28NA1494981.47.941.25145187
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146185
Baked PotatoesWhole Baked Potatoes29.80.23NA2.1455.60.43NA13910620.79200.71149185
Baked Potato FleshBaked Potatoes Flesh no Salt9.920.43NA0.6949.60.32NA997760.69.920.58150185
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash29.80.12NA1.7745.60.56NA1395261.289.30.89147185
Frozen SuccotashFrozen Succotash, Unprepared31.80.13NA1.8747.60.59NA1555851.289.30.93147185
Minerals in Top 100 Vegetables with the highest Energy content per 7 oz
In the above table you can find and compare the amount of minerals in all vegetables , sorted by most amount of Energy per 7 ounces.
Top 5 vegetables with most amount of energy per 7 ounces are:
- Dehydrated Mashed Potatoes Flakes
- Dry Onions Flakes
- Freeze-dried Shallots
- Dried Pasilla Peppers
- Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt