Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77719
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6718
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36718
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.13715
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12710
PecansPecans nuts701.2102.531214.515.62774103.804.533.52691
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed260.81NA3.36922.8NA209551NA372.041.67684
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28673
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723660
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42659
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65657
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07654
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52646
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75631
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.8629
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9629
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3628
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31619
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62617
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64614
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.8607
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4598
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05595
Toasted Dried CoconutToasted Dried Coconut Meat270.81NA3.4922.8NA211554NA372.051592
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5590
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.96587
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73584
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2582
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.48580
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4579
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6576
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7574
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03574
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7573
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85572
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25567
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3565
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37560
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23559
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05557
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2553
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96553
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96534
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9526
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles210.1201.76210.36NA8789323780.634.93521
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3500
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8486
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.58471
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814458
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes110.3NA1.5510.96NA100361162850.7115.5456
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5446
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55404
OatsOats540.63NA4.71774.916052342925.423.978.22389
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67382
CornstarchCornstarch20.05NA0.4730.053NA1332.890.068.3381
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67378
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.56376
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.45374
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.86374
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.86374
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34372
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3371
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9371
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.5370
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.2370
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.359369
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3368
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312367
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8367
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812366
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4365
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6365
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6365
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.7412364
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.712364
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712364
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9363
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512363
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3362
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85362
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4362
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2361
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311361
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96360
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613360
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613360
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7360
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7360
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311360
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3359
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3358
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3358
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.1211358
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.810357
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4357
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76357
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.2356
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44354
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147354
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310352
Minerals in Top 100 Cereals & Nuts with the highest Energy content per 100 g
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Energy per 100 grams.
Top 5 cereals & nuts with most amount of energy per 100 grams are:
- Dried Pilinuts
- Dry Roasted Macadamia Nuts
- Raw Macadamia Nuts
- Oil Roasted Pecans
- Dry Roasted Pecans