Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.3914
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.1914
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.5114.5
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.3415
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.4515
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.5215
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.415.2
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.6215.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.5916
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.9416
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.8516
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.8117
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.7617.3
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.1517.4
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.8217.5
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.7818
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.9418
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.9118
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.918
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.9418
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.318.7
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.220.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.422
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.5326.7
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled17.30.18NA0.65200.32NA37269NA100.0952.4427
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.4527.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.7727.8
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.328.2
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.1328.7
Dried Goji BerriesGoji berries, dried54.4NANA1.95NANANANANANA85.4NA2.1528.7
Dried ShallotsFreeze-dried Shallots52.60.12NA1.72300.41NA854741.64170.550.5728.7
Dried Pasilla PeppersPeppers, pasilla, dried280.12NA2.8537.70.46NA77.46440.9325.80.414.329
PrunesRaw Dehydrated Prunes21.20.18NA1.04190.092NA33312NA1.470.221.1829.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)3.330.11NA0.698.50.4NA3798NA1.20.2916.330.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked11.70.15NA1.717.50.13NA50416NA3.080.242.330.8
Sun-dried Chile PeppersSun-dried Hot Chile Peppers140.07NA1.86270.25NA495771.1280.312.231
Dried LeeksFreeze-dried Leeks1120.2NA2.37500.82NA1087481.78110.210.6231
Sweetened Dried MangoMango, dried, sweetened00.094NA0.0726.273.13NA15.787.50.6650.80.0945.231.3
Sweetened Dried BlueberriesBlueberries, dried, sweetened60.05NA0.285.68NANA11.467.50.190.950.154.6731.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers42.70.44NA3.3600.6NA10410101.1861.50.770.6432
Dried ChivesFreeze-dried Chives2610.22NA6.432060.43NA1679523.0222.51.650.6432
Sweetened Dried CranberriesCranberries, dried, sweetened2.920.02NA0.131.30.058NA2.6160.191.620.0325.1332.5
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.8432.7
Dried PepeaoPepeao, dried381.7NA2.06490.39NA3923815.223.52.523.7433.6
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.233.8
Dried Zante CurrantsCurrants, zante, dried30.30.1NA0.6512.40.12NA342680.24150.136.0734.5
Dried SpirulinaDried Spirulina Seaweed41.42.1NA9.8367.20.66NA40.74702.53610.691.634.5
Dried LongansLongans, dried15.70.28NA1.9160.087NA68.5230NA16.80.0776.1535
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.335.5
Dried Ancho PeppersPeppers, ancho, dried21.70.18NA3.940.20.46NA71.58581.0315.30.518.0535.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried22.40.083NA1.8NA11NA2477.201.780.147.235.6
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.736
Dried LitchisLitchis, dried120.23NA0.61150.084NA65.34010.471.10.18.0536
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.436.5
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.436.5
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.436.5
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.436.5
Dried Oriental RadishesRadishes, oriental, dried2320.6NA2.562.70.2NA75.312890.261030.797.2637
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked130.14NA0.812.60.12NA22.52030.0762.30.151038
Sun-dried TomatoesTomatoes, sun-dried42.60.55NA3.52750.72NA13813282.1341.50.775.6438.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.142038.8
Raw Dried FigsFigs, dried, uncooked650.12NA0.8227.30.2NA272730.2440.221240
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked5.760.079NA0.586.60.037NA15.61850.53360.0821341
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked230.14NA1.113.30.098NA29.54820.914.150.161341.5
Dried PlumsRaw Dried Plums180.121.670.39170.12NA28.83050.130.830.181341.7
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.0421342
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked11.70.15NA1.717.60.13NA49.84170.212.930.2413.342
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.443.5
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.644.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.242347
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained220.22NA1.26380.22NA65.37351.41250.3725.347
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.551
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.356
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans340.058NA1.7635.30.32NA694450.88540.453359
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared8.64NANA0.44NANANANA235NA235NA40.861.7
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA3962
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.362.5
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.862.5
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.714065
Green PlantainsRaw Green Plantains1.30.076NA0.49270.072NA20.4284NA1.30.124065.8
EppawRaw Eppaw73.30.16NA0.7721.30.73NA1102270.680.774066.7
GarlicRaw Garlic1210.2NA1.1416.81.12NA1032699.5311.40.7839.367
DurianRaw or Frozen Durian4.10.14NA0.2920.40.22NA26.5297NA1.360.1944.268
Green SoybeansRaw Green Soybeans1340.087NA2.444.20.37NA1324221.0210.20.674668
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared18.70.15NA1.739.60.63NA87.83172.64.31.144672
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared26.50.097NA1.67380.53NA78.83421.639.40.4849.675.8
Native PersimmonsRaw Native Persimmons21.3NANA1.97NANANA20.5244NA0.79NA50.778.7
Sprouted PeasRaw Sprouted Peas290.22NA1.82450.35NA1333070.48160.8550.280.6
Mamey SapoteRaw Mamey Sapote14.50.17NA0.638.870.16NA21366NA5.650.1552.380.6
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.682
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.482
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.25984.7
Hearts Of PalmRaw Hearts Of Palm15.70.56NA1.478.7NANA12215700.61123.2460.487
Young Lima BeansRaw Young Lima Beans300.28NA2.7851.31.08NA1204131.67.080.696288.5
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.216389.3
RowalRaw Rowal13.50.95NA2290.14NA47118NA3.60.3964.390
Root WasabiRaw Root Wasabi1170.14NA0.9463.30.36NA73.4521NA15.61.563.492
Sprouted LentilsRaw Sprouted Lentils23.60.33NA3.03350.48NA1633040.5710.41.4263.594
Fireweed LeavesRaw Fireweed Leaves4170.31NA2.331516.5NA1054800.87332.668.797
BreadfruitRaw Breadfruit16.50.082NA0.5224.30.058NA294760.581.940.1268.697
Minerals in Top 100 Raw Fruits, Vegetables & Nuts with the highest Energy content per 100 kcal
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 100 calories.
Top 5 raw fruits, vegetables & nuts with most amount of energy per 100 calories are:
- Dried Pilinuts
- Raw Macadamia Nuts
- Pecans nuts
- Dried Pine Nuts
- Dried Coconut Meat