OatsOats154427.44.830.449.620263NANANANA4267
MilletRaw Millet150016.72.870.4780289NANANANA33.743.7
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.654
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.330
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.8
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.4
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.2
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.5
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.5
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.6
Onions FlakesDry Onions Flakes13851.830.310.0360.670331148NANANA36.535.5
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.349
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA10649
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.4
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.7
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.642
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA11442
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.571
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA10484
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.6
Golden RaisinsGolden Seedless Raisins11950.790.260.0750.15031826113812301313
Dark RaisinsDark Seedless Raisins11870.990.370.0560.15031525913812101813
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA19
Dried Shiitake MushroomsMushrooms, shiitake, dried11753.930.890.0520.5502998.77NANANA45.638
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA2710
Dried Zante CurrantsCurrants, zante, dried11510.870.340.0480.140306247129118017.513.6
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.4
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.72
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.7
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.747
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.2
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.315
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.48
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.4
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared102456180.6100121NANANANA7.1412.5
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA4956
Dried PlumsRaw Dried Plums9531.50.350.0670.17025415149.21010.6288.65
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.211
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7
Canned Cranberry-orange RelishCranberry-orange relish, canned7060.40.048NANA0183NANANANA01.2
Frozen Potato PuffsFrozen Potato Puffs, Unprepared70634.65.630.9211.50981.100.640.529.137.66
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.639
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans6431.90.230.70.390123NANANANA21.437
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared64329.67.3NANA0881.35NANANA9.5310
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared63914.21.23NANA012230.4NANANA7.545.4
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.94
CassavaRaw Cassava6351.10.290.0670.1301516.75NANANA7.145.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323
Baked Yellow PlantainsPlantains, yellow, baked6150.64000016484.7151554.48.736.03
Green PlantainsRaw Green Plantains6030.280.480.0240.099NA1469.14.054.330.718.734.96
EppawRaw Eppaw5957.14NANANA0126NANANANANA18.3
GarlicRaw Garlic59120.350.0790.9101313.97NANANA8.3325.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8
DurianRaw or Frozen Durian58321NANANA0108NANANANA155.83
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.4
Pickled Green OlivesCanned Pickled Green Olives575618.050.374.82015.22.14NANANA134.1
Cooked TaroCooked Taro no Salt5640.440.0910.0560.1301371.94NANANA20.22.06
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.749
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.6
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed52850.66.183.0819.6026179.177.60.247.144.13
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 5242.60.690.460.6309417.7NANANA25.433.7
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared5241.750.40.280.580100NANANANA2430
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA16
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.18
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.522
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.1852
Sprouted PeasRaw Sprouted Peas4922.70.490.241.050108NANANANANA35
Mamey SapoteRaw Mamey Sapote4921.830.670.330.04401278030.431.816.221.45.75
Boiled Young Lima BeansBoiled and Drained Young Lima Beans4881.270.290.20.410946.47NANANA21.427
Sauteed Yellow OnionsOnions, yellow, sauteed488435.862.619NA31NA5.878.333.26.753.77
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.3511
Yellow PlantainsRaw Yellow Plantains4841.4000012769.534.334.50.716.755.16
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.3752
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614
YamRaw Yam4680.670.150.0480.2501112NANANA16.36.07
Canned Small Ripe OlivesCanned Small Ripe Olives46043.39.0502.50240NANANA6.353.33
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed460476.33.0620.4016.78.64.34.3307.143.1
Hearts Of PalmRaw Hearts Of Palm4560.790.180.0520.3010268NANANA5.9510.7
Boiled SuccotashBoiled and Drained Succotash4563.180.590.241.27097NANANANA1820
Macronutrients in Top 100 Whole Vegetables, Cereals & Fruits with the highest Energy content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole vegetables, cereals & fruits , sorted by most amount of Energy per 14 ounces.
Top 5 whole vegetables, cereals & fruits with most amount of energy per 14 ounces are:
- Oats
- Raw Millet
- Uncooked Amaranth Grain
- Raw Long-grain Brown Rice
- Raw Teff