Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.397
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.7102
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA32172
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA37145
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA38150
OatsOats154427.44.830.449.620263NANANANA4267
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.2
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
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.78892
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
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA4395
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.5
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.598
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
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.585
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.795
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.6
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA10649
French BeansRaw French Beans136180.883.041.750254NANANANA10074.7
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.483
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.6
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA91
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.586
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.445
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.7
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA99104
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.6100
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
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.3
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.8
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.7
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.485
RyeRye grain13416.470.780.432.603013.90.440.642.86041
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.558
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.4
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.6
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.8
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA4293
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.750
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.882
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.393
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA5238
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.479
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
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.779
TempehTempeh76243100.9816030.310.7NANANA14.780.5
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
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.639
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA3035
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
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Energy content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole vegetables, fruits, legumes & cereals , sorted by most amount of Energy per 14 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of energy per 14 ounces are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Dry-roasted Soybeans
- Raw Soybeans
- Raw Full-fat Soy Flour