Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.7
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.8
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.2
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.441
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.6
OatsOats1298.871.560.143.1085NANANANA13.621.7
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA1627
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.3
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.8
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.4
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.6
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.7
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.4
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
LentilsRaw Lentils1421.50.220.160.590902.90.3802.11535
Dried Goji BerriesGoji berries, dried1430.560NANA011065.3NANANA18.620.4
Onions FlakesDry Onions Flakes1430.660.110.0130.24011953.6NANANA1313
Dried ShallotsFreeze-dried Shallots1440.720.120.0140.27011655NANANA22.617.7
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.331
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Dried Pasilla PeppersPeppers, pasilla, dried14523NANANA074NANANANA3918
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.4
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.4
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA2737
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2
PrunesRaw Dehydrated Prunes1471.080.087NA0.230131NANANANANA5.46
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.3
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.7
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8
White BeansRaw White Beans1501.280.330.250.30903.17NANANA2335
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.330
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1548.971.250.0354.7010863.4NANANA44.316.3
Dried LeeksFreeze-dried Leeks1563.270.431.080.730116NANANANA1623.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1594.780.710.232.33010965NANANA3428.5
Dried ChivesFreeze-dried Chives1615.630.950.122.10103NANANANA4234
Dried Agar SeaweedSeaweed, agar, dried1630.490.10.0020.00701324.85NANANA12.610
Golden RaisinsGolden Seedless Raisins1660.330.110.0320.063013310957.651.505.55.45
Dark RaisinsDark Seedless Raisins1670.420.160.0230.0650133109585107.535.5
Dried PepeaoPepeao, dried1680.74NANANA0136NANANANANA8.1
Dried Shiitake MushroomsMushrooms, shiitake, dried1691.670.380.0220.2301273.73NANANA19.416
Seeded RaisinsRaisins, seeded1690.910.30.0630.210133NANANANA11.54.26
Dried SpirulinaDried Spirulina Seaweed17213.34.571.42.16041.25.34NANANA6.299
Dried Zante CurrantsCurrants, zante, dried1720.380.150.0210.0601331075651.407.65.9
Dried LongansLongans, dried1750.7NANANA0129NANANANANA8.57
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.34
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1780.89NANANA0129NA36.732.615.410.78.4
Dried Ancho PeppersPeppers, ancho, dried17814.61.460.297.6091NANANANA38.421
Dried LitchisLitchis, dried1812.170.490.320.330128119NANANA8.36.86
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.27
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.5
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.5
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.5
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.5
Dried Oriental RadishesRadishes, oriental, dried1851.330.40.380.22011769NANANA4414.6
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.1
Sun-dried TomatoesTomatoes, sun-dried1945.760.830.0212.14010873NANANA2427.3
Dried PlumsRaw Dried Plums2080.790.180.0350.092013379.426530.3114.84.54
TamarindsRaw Tamarinds2091.260.5700.12013181NANANA10.75.86
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.551
TempehTempeh260286.60.6510.60207.03NANANA9.6453
Canned Cranberry-orange RelishCranberry-orange relish, canned2810.280.034NANA0130NANANANA00.84
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.42
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2941.470.180.550.31096NANANANA16.829
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA2327
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3091.50.180.550.31095NANANANA16.728.7
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared309235.7NANA068.61.05NANANA7.47.9
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared311110.96NANA09523.8NANANA5.94.22
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.25
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.25
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Macronutrients in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Energy content per 500 kcal
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 500 calories.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of energy per 500 calories are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Dry-roasted Soybeans
- Raw Soybeans
- Raw Full-fat Soy Flour