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
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.6215.3
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.8516
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.7617.3
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.7818
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.9418
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.318.7
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.328.2
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
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.551
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.362.5
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.714065
EppawRaw Eppaw73.30.16NA0.7721.30.73NA1102270.680.774066.7
GarlicRaw Garlic1210.2NA1.1416.81.12NA1032699.5311.40.7839.367
Green SoybeansRaw Green Soybeans1340.087NA2.444.20.37NA1324221.0210.20.674668
Sprouted PeasRaw Sprouted Peas290.22NA1.82450.35NA1333070.48160.8550.280.6
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.682
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
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
SuccotashRaw Succotash180.19NA1.8548.50.69NA1143730.614.040.6274101
Lemon Grass Raw Lemon Grass 65.70.27NA8.2560.65.28NA1027300.716.062.2571.3101
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
Grape LeavesRaw Grape Leaves3900.45NA2.831023.07NA982920.979.680.7279108
Young Cowpeas Raw Young Cowpeas 1400.14NA1.2256.70.62NA594792.564.441.1285.8111
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5112
In Pod Fava BeansRaw In Pod Fava Beans420.46NA1.7637.50.75NA1473770.9128.41.1482.5114
White Sweet CornRaw White Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5288.3116
Yellow Sweet CornRaw Yellow Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5388.4116
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590116
SalsifyRaw Salsify730.11NA0.85280.33NA914630.9824.40.4694122
Green PeasRaw Green Peas310.22NA1.840.70.51NA1333012.226.171.5397123
Ginger RootRaw Ginger Root200.28NA0.7553.80.29NA42.55190.8816.30.4399125
Russet PotatoesRaw Whole Russet Potatoes16.50.13NA1.1290.2NA69.65280.516.330.3799127
PotatoesRaw Whole Potatoes15.60.14NA1.05300.2NA745520.527.80.39103130
ParsnipsRaw Parsnips480.16NA0.7938.70.75NA955002.413.30.79106133
Lotus RootRaw Lotus Root610.35NA1.57310.35NA1357510.95540.53107135
Jerusalem-artichokesRaw Jerusalem-artichokes190.19NA4.6623.30.082NA1075880.965.480.16107137
Chicory RootsRaw Chicory Roots570.11NA1.130.60.32NA84.74030.9769.40.46111139
ShallotsRaw Shallots51.40.12NA1.67290.41NA83.34641.6716.70.56111139
Young BroadbeansRaw Young Broadbeans30.60.1NA2.6452.80.44NA1323471.6769.40.81113139
Burdock RootRaw Burdock Root570.11NA1.152.80.32NA714280.976.940.46111139
Red PotatoesRaw Whole Red Potatoes14.30.19NA1.0431.40.2NA876500.7125.70.47116143
White PotatoesRaw Whole White Potatoes130.17NA0.7530.40.21NA905900.43230.42118145
Sprouted Navy BeansRaw Sprouted Navy Beans22.40.53NA2.91510.61NA1494580.919.41.33118149
Hawaii Mountain YamRaw Hawaii Mountain Yam390.16NA0.66180.36NA50.76241.0419.40.4122149
Sprouted Pinto BeansRaw Sprouted Pinto Beans69.40.52NA3.1885.50.59NA1524950.972470.81131161
LeeksRaw Leeks970.2NA3.44460.79NA57.42951.6432.80.2136164
Potato SkinRaw Potato Skin51.70.73NA5.639.71.04NA65.57120.5217.20.6144172
Irishmoss SeaweedRaw Irishmoss Seaweed1470.3NA182940.76NA3201291.431373.98166204
Yardlong BeanRaw Yardlong Bean1060.1NA1940.44NA1265113.28.50.79187213
ArtichokesRaw Artichokes940.49NA2.721280.54NA1917870.432001.04181213
Hyacinth-Young beansRaw Hyacinth-Young beans1090.1NA1.6870.45NA1075483.264.350.8191217
Butternut Winter SquashRaw Butternut Winter Squash1070.16NA1.5675.60.45NA73.37821.18.90.33192222
Dandelion GreensRaw Dandelion Greens4160.38NA6.9800.76NA1478821.11690.91190222
Wakame SeaweedRaw Wakame Seaweed3330.63NA4.842383.1NA1781111.5619380.84178222
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas1480.23NA2.271320.7NA1484892.059.10.77195227
Tahitian TaroRaw Tahitian Taro2930.16NA2.951070.36NA10213771.61140.2200227
Sprouted Radish SeedsRaw Sprouted Radish Seeds1190.28NA21020.6NA2632001.4141.3209233
BeetsRaw Beets37.20.17NA1.8653.50.77NA937561.631810.81204233
Brussels SproutsRaw Brussels Sprouts980.16NA3.2653.50.78NA1609053.72580.98200233
Kelp SeaweedRaw Kelp Seaweed3910.3NA6.632810.47NA982071.635422.86190233
Edible Podded PeasRaw Edible Podded Peas1020.19NA4.95570.58NA1264761.679.520.64212238
Sweet Potato LeavesRaw Sweet Potato Leaves186NANA2.3167NANA19312102.1414.3NA207238
CeleriacRaw Celeriac1020.17NA1.6747.60.38NA2747141.672380.79210238
Taro LeavesRaw Taro Leaves2550.64NA5.361071.7NA14315432.147.140.98204238
CarrotsRaw Carrots80.50.117.80.7329.30.35NA85.47800.241680.59215244
Red Hot Chili PeppersRaw Red Hot Chili Peppers350.32NA2.5857.50.47NA1088051.2522.50.65220250
Acorn Winter SquashRaw Acorn Winter Squash82.50.16NA1.75800.42NA908681.257.50.33219250
Green Hot Chili PeppersRaw Green Hot Chili Peppers450.44NA362.50.59NA1158501.2517.50.75219250
Hubbard Winter SquashRaw Hubbard Winter Squash350.16NA147.50.45NA52.58001.2517.50.33220250
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223250
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.42237263
RutabagasRaw Rutabagas1160.086NA1.2540.35NA1438241.932.40.65242270
Drumstick PodsRaw Drumstick Pods810.23NA0.971220.7NA13512461.91141.2238270
Enoki MushroomsRaw Enoki Mushrooms00.29NA3.143.20.2NA2849705.958.11.76239270
ParsleyFresh Parsley3830.41NA17.21390.44NA16115390.281562.97244278
Laver SeaweedRaw Laver Seaweed2000.75NA5.145.72.82NA166101721373243286
KaleRaw Kale7260.15NA4.57942.63NA1579942.571511.1256286
BroccoliRaw Broccoli1380.14NA2.1561.80.62NA1949297.35971.2263294
Shiitake MushroomsRaw Shiitake Mushrooms5.90.42NA1.2590.68NA32989416.826.53.03264294
Fiddlehead FernsRaw Fiddlehead Ferns940.94NA3.851001.5NA2971088NA2.942.44261294
Potherb JuteRaw Potherb Jute6120.75NA141880.36NA24416442.6523.52.32258294
Welsh OnionsRaw Welsh Onions530.21NA3.667.60.4NA1446241.76501.53266294
Winter SquashRaw All Varieties Winter Squash82.40.21NA1.7410.48NA67.610291.1811.80.62264294
OkraRaw Okra2480.33NA1.881732.4NA1859062.1221.21.76271303
Oyster MushroomsRaw Oyster Mushrooms9.10.74NA4.0354.50.34NA36412737.8854.52.33270303
Serrano PeppersRaw Serrano Peppers34.40.4NA2.768.80.58NA1259531.2531.30.81282313
Sweet OnionsRaw Sweet Onions62.50.18NA0.81280.24NA84.43721.56250.41285313
Chanterelle MushroomsRaw Chanterelle Mushrooms471.1NA1140.60.89NA17815816.88282.2281313
CollardsRaw Collards7250.14NA1.4784.42.06NA786664.06530.66280313
Garden CressRaw Garden Cress2530.53NA4.061191.73NA23818942.843.80.72279313
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Energy content per 100 kcal
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by most amount of Energy per 100 calories.
Top 5 fresh nuts & vegetables with most amount of energy per 100 calories are:
- Raw Macadamia Nuts
- Pecans nuts
- English Walnuts
- Hazelnuts
- Almonds