Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.4
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.7
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426
OatsOats775.320.940.0861.87051NANANANA8.1713
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.75
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.2
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
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.319
Brown RiceRaw Medium-grain Brown Rice832.220.440.0340.76063NANANANA2.86.2
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.73
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
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.0520
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
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.121
Dried Goji BerriesGoji berries, dried860.340NANA066.239.2NANANA1112.3
Onions FlakesDry Onions Flakes860.40.0670.0080.15071.632NANANA7.97.7
Dried ShallotsFreeze-dried Shallots86.20.430.0720.0090.16069.633NANANA13.510.6
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.9310
Dried Pasilla PeppersPeppers, pasilla, dried8713.8NANANA044.5NANANANA23.310.7
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA20
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.6
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3
Hard white WheatWheat, hard white87.71.50.240.0310.63066.60.36NANANA10.79.92
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619
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
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3
PrunesRaw Dehydrated Prunes88.50.650.052NA0.14079NANANANANA3.27
Durum WheatWheat, durum88.52.20.40.0420.82063NANANANANA12
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA1719
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
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.3
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour901.760.39NANA067.30.92NANANA128.7
SorghumSorghum Grain913.160.560.0591.36065.72.3NANANA6.19.7
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.618
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
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.1
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.96
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.66
Sun-dried TomatoesTomatoes, sun-dried1163.450.50.0131.306543.7NANANA14.316.4
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
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.25
Canned Cranberry-orange RelishCranberry-orange relish, canned1690.170.02NANA078NANANANA00.51
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1760.880.110.330.19057.4NANANANA1017.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.2
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
Macronutrients in Top 100 Whole Vegetables, Fruits, Cereals & Legumes with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole vegetables, fruits, cereals & legumes , sorted by most amount of Energy per 300 calories.
Top 5 whole vegetables, fruits, cereals & legumes with most amount of energy per 300 calories are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Dry-roasted Soybeans
- Raw Soybeans
- Raw Full-fat Soy Flour