OatsOats775.320.940.0861.87051NANANANA8.1713
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.16
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.74
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.76
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
Onions FlakesDry Onions Flakes860.40.0670.0080.15071.632NANANA7.97.7
Dried Goji BerriesGoji berries, dried860.340NANA066.239.2NANANA1112.3
Dried ShallotsFreeze-dried Shallots86.20.430.0720.0090.16069.633NANANA13.510.6
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
Dried Pasilla PeppersPeppers, pasilla, dried8713.8NANANA044.5NANANANA23.310.7
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.43
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12
PrunesRaw Dehydrated Prunes88.50.650.052NA0.14079NANANANANA3.27
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.7
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
Hard Red Spring WheatWheat, hard red spring911.750.290.0330.660620.37NANANA1114
Sun-dried Chile PeppersSun-dried Hot Chile Peppers935.380.750.0212.83064.738NANANA26.69.8
Dried LeeksFreeze-dried Leeks931.960.260.650.44069.8NANANANA9.714.2
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers962.870.430.141.4065.639NANANA20.417
Dried ChivesFreeze-dried Chives963.380.570.071.25062NANANANA25.320.5
Dried Agar SeaweedSeaweed, agar, dried980.290.060.0010.004079.32.9NANANA7.556.1
Golden RaisinsGolden Seedless Raisins1000.20.0650.0190.038079.865.534.63103.33.27
Dark RaisinsDark Seedless Raisins1000.250.0940.0140.039079.665.43530.604.53.3
Dried PepeaoPepeao, dried1010.44NANANA081.6NANANANANA4.85
Dried Shiitake MushroomsMushrooms, shiitake, dried10110.230.0130.14076.42.24NANANA11.79.7
Seeded RaisinsRaisins, seeded1010.550.180.0380.12079.5NANANANA6.92.55
Dried Zante CurrantsCurrants, zante, dried1030.230.0880.0120.036079.664.433.63104.553.55
Dried SpirulinaDried Spirulina Seaweed10382.740.851.3024.73.2NANANA3.7259.5
Dried LongansLongans, dried1050.42NANANA077.6NANANANANA5.14
Deglet Noor DatesDates, deglet noor1060.410.0340.0030.01708067.4212125.38.52.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1070.53NANANA077.4NA2219.59.26.45.04
Dried Ancho PeppersPeppers, ancho, dried1078.750.880.184.55055NANANANA2312.7
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.96
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.1
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.5
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.5
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.5
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.5
Dried Oriental RadishesRadishes, oriental, dried1110.80.240.230.1307041.3NANANA26.58.75
Sun-dried TomatoesTomatoes, sun-dried1163.450.50.0131.306543.7NANANA14.316.4
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.66
Dried PlumsRaw Dried Plums1250.480.110.0210.05508047.715.5320.198.882.73
TamarindsRaw Tamarinds1260.750.3400.074078.548.7NANANA6.43.5
Wheat SproutsSprouted Wheat1521.920.310.0390.8064.4NANANANA1.6711.3
Canned Cranberry-orange RelishCranberry-orange relish, canned1690.170.02NANA078NANANANA00.51
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.25
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1760.880.110.330.19057.4NANANANA1017.3
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1850.890.110.330.18057NANANANA1017.2
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared185143.4NANA0410.63NANANA4.444.74
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1866.670.58NANA057.214.3NANANA3.542.53
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.75
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.55
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Baked Yellow PlantainsPlantains, yellow, baked1940.3100008041.37.47.3426.54.262.94
Green PlantainsRaw Green Plantains1970.140.240.0120.049NA72.44.522.150.364.342.47
EppawRaw Eppaw2003.6NANANA063.4NANANANANA9.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
GarlicRaw Garlic20110.180.040.46066.62NANANA4.2313
DurianRaw or Frozen Durian20411NANANA055.3NANANANA7.763
Green SoybeansRaw Green Soybeans204141.60.775.76022.6NANANANA8.5726.4
Pickled Green OlivesCanned Pickled Green Olives20731.74.20.192.507.941.1NANANA6.832.13
Cooked TaroCooked Taro no Salt2110.230.0490.030.0680731.04NANANA10.81.1
Boiled Green SoybeansBoiled and Drained Green Soybeans21313.61.570.755.65023.5NANANANA8.9426.3
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2161.50.40.260.36054.2NANANANA10.819.4
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed22628.83.51.75110159.655.24.30.144.062.35
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared22710.230.160.33057NANANANA13.617.3
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 2271.50.40.260.3605410NANANA14.519.3
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.16
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.213
Native PersimmonsRaw Native Persimmons2360.94NANANA079NANANANANA1.9
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans240172.361.138.5022.6NANANANA1.9231.4
Mamey SapoteRaw Mamey Sapote2421.10.410.20.027077.748.718.519.49.9133.5
Sprouted PeasRaw Sprouted Peas2421.650.30.150.64065.6NANANANANA21.3
Sauteed Yellow OnionsOnions, yellow, sauteed24426.33.61.611.7NA19NA3.65.121.984.152.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7
Boiled Young Lima BeansBoiled and Drained Young Lima Beans2440.780.180.120.25057.73.98NANANA1316.6
Yellow PlantainsRaw Yellow Plantains2460.86000078.44321.221.40.444.23.2
Sprouted SoybeansRaw Sprouted Soybeans24616.52.31.18.2023.5NANANANA2.732
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85
YamRaw Yam2540.430.0940.0310.160711.27NANANA10.43.9
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed25930.64.1213.30115.62.82.804.662
Canned Small Ripe OlivesCanned Small Ripe Olives259285.901.63015.60NANANA4.142.17
Hearts Of PalmRaw Hearts Of Palm2610.520.120.0340.206744.8NANANA3.97.04
Boiled SuccotashBoiled and Drained Succotash2612.10.390.160.84063.6NANANANA11.713.2
Macronutrients in Top 100 Whole Fruits, Vegetables & Cereals with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole fruits, vegetables & cereals , sorted by most amount of Energy per 300 calories.
Top 5 whole fruits, vegetables & cereals with most amount of energy per 300 calories are:
- Oats
- Raw Millet
- Uncooked Amaranth Grain
- Raw Long-grain Brown Rice
- Raw Teff