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
Sun-dried Chile PeppersSun-dried Hot Chile Peppers140.07NA1.86270.25NA495771.1280.312.231
Dried LeeksFreeze-dried Leeks1120.2NA2.37500.82NA1087481.78110.210.6231
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
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.8432.7
Golden RaisinsGolden Seedless Raisins21.30.076NA0.3311.60.075NA33.62480.237.970.124.9533.2
Dark RaisinsDark Seedless Raisins20.70.09178.20.6120.094NA32.82490.28.70.125.1733.4
Dried PepeaoPepeao, dried381.7NA2.06490.39NA3923815.223.52.523.7433.6
Seeded RaisinsRaisins, seeded9.460.1NA0.88100.09NA25.32790.29.460.0615.633.8
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 Fresh Chinese JujubeJujube, Chinese, fresh, dried22.40.083NA1.8NA11NA2477.201.780.147.235.6
Dried Ancho PeppersPeppers, ancho, dried21.70.18NA3.940.20.46NA71.58581.0315.30.518.0535.6
Dried LitchisLitchis, dried120.23NA0.61150.084NA65.34010.471.10.18.0536
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.736
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
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
Dried PlumsRaw Dried Plums180.121.670.39170.12NA28.83050.130.830.181341.7
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.0421342
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.356
Canned Cranberry-orange RelishCranberry-orange relish, canned6.180.022NA0.112.25NANA4.521.3NA18NA3056
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
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans320.054NA1.6733.30.3NA61.73990.8651.20.433661.7
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
Baked Yellow PlantainsPlantains, yellow, baked1.940.028NA0.1826.50.11NA2430801.30.143664.5
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
Pickled Green OlivesCanned Pickled Green Olives360.083NA0.347.6NANA2.76290.6210730.0285269
Cooked TaroCooked Taro no Salt12.70.14NA0.51210.32NA53.53410.6310.60.194570.4
Boiled Green SoybeansBoiled and Drained Green Soybeans1030.083NA1.7742.60.36NA1123820.999.930.6548.771
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared18.70.15NA1.739.60.63NA87.83172.64.31.144672
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.475
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared26.50.097NA1.67380.53NA78.83421.639.40.4849.675.8
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 17.40.14NA1.6380.6NA922842.583.81.085075.8
Native PersimmonsRaw Native Persimmons21.3NANA1.97NANANA20.5244NA0.79NA50.778.7
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.880
Mamey SapoteRaw Mamey Sapote14.50.17NA0.638.870.16NA21366NA5.650.1552.380.6
Sprouted PeasRaw Sprouted Peas290.22NA1.82450.35NA1333070.48160.8550.280.6
Boiled Young Lima BeansBoiled and Drained Young Lima Beans260.25NA2601NA1064631.63140.6454.681.3
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.176581.3
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.482
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.682
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.25984.7
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed6.90.015NA0.266.90.053NA131160.5214.70.05271.386.2
Canned Small Ripe OlivesCanned Small Ripe Olives760.22NA5.43.450.017NA2.66.90.786340.196986.2
Hearts Of PalmRaw Hearts Of Palm15.70.56NA1.478.7NANA12215700.61123.2460.487
Boiled SuccotashBoiled and Drained Succotash14.80.16NA1.32460.67NA1023570.5214.80.5559.587
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4.420.048NA0.35220.11NA84244NA3.540.4760.588.5
Young Lima BeansRaw Young Lima Beans300.28NA2.7851.31.08NA1204131.67.080.696288.5
Stewed PrunesStewed dehydrated Prunes21.20.18NA1.0418.60.092NA32.7312NA1.770.226088.5
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
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids15.70.15NA0.88110.57NA231790.74360.156793
Sprouted LentilsRaw Sprouted Lentils23.60.33NA3.03350.48NA1633040.5710.41.4263.594
Microwaved PotatoesWhole Microwaved Potatoes10.50.32NA1.225.70.28NA1004260.387.60.3468.695
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans26.70.19NA1.8753.30.77NA1073911.627.60.526995
BreadfruitRaw Breadfruit16.50.082NA0.5224.30.058NA294760.581.940.1268.697
Fireweed LeavesRaw Fireweed Leaves4170.31NA2.331516.5NA1054800.87332.668.797
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.33NA3.0734.70.5NA1512810.599.91.66899
Custard-appleRaw Custard-apple29.7NANA0.718NANA20.8378NA3.96NA70.899
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt350.18NA0.54210.67NA443770.680.373.7100
Lemon Grass Raw Lemon Grass 65.70.27NA8.2560.65.28NA1027300.716.062.2571.3101
SuccotashRaw Succotash180.19NA1.8548.50.69NA1143730.614.040.6274101
Boiled Sprouted PeasBoiled and Drained Sprouted Peas26.50.02NA1.7420.33NA24.52730.613.060.876102
Yautia Raw Yautia 9.20.26NA124.50.19NA526100.7121.40.5174.6102
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7103
Passion-fruit, PurpleRaw Passion-fruit, Purple12.40.089NA1.6530NANA703590.62290.175103
Boiled White Sweet CornBoiled and Drained White Sweet Corn2.060.059NA0.57320.22NA952600.823.10.5675103
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1320.14NA1.1553.60.59NA52.64312.584.121.0678103
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.7103
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3.130.051NA0.47270.17NA80.22270.211.040.6576.5104
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.3278104
JackfruitRaw Jackfruit25.30.08NA0.2430.50.045NA22472NA2.10.1477.3105
Baked Russet PotatoesBaked Whole Russet Potatoes190.1147.61.1331.60.24NA74.75790.5314.70.3778.4105
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob3.20.049NA0.65310.15NA79.82670.744.260.6778106
Sugar-applesRaw Sugar-apples25.50.091NA0.6422.3NANA342630.649.570.1178106
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob3.20.049NA0.65310.15NA79.82670.744.260.6778106
Baked PotatoesWhole Baked Potatoes160.13NA1.16300.24NA75.35750.4310.80.3980.5108
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash160.065NA0.9624.70.3NA75.32850.6548.40.4879.7108
Grape LeavesRaw Grape Leaves3900.45NA2.831023.07NA982920.979.680.7279108
Minerals in Top 100 Whole Fruits & Vegetables with the highest Energy content per 100 kcal
In the above table you can find and compare the amount of minerals in whole fruits & vegetables , sorted by most amount of Energy per 100 calories.
Top 5 whole fruits & vegetables with most amount of energy per 100 calories are:
- Dry Onions Flakes
- Dried Goji Berries
- Freeze-dried Shallots
- Dried Pasilla Peppers
- Raw Dehydrated Prunes