OatsOats5519.81.730.163.44094NANANANA1524
MilletRaw Millet53661.020.172.860103NANANANA1215.6
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.2
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.7
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.319
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.4
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.5
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.82
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.3612
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.821
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.7
Dried Goji BerriesGoji berries, dried4950.550NANA010964.7NANANA18.420.2
Onions FlakesDry Onions Flakes4950.650.110.0130.24011853NANANA1312.7
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.4
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.6
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.5
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.8
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.316
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.7
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA1815
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.24
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.4
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.7
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.7
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.41418
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.6
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.515
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.322
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4598.241.150.0334.3309958.2NANANA40.715
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.4
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA3730
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.8
Golden RaisinsGolden Seedless Raisins4270.280.0920.0270.054011393494404.684.65
Dark RaisinsDark Seedless Raisins4240.350.130.020.0550112924943.206.384.68
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.83
Dried Shiitake MushroomsMushrooms, shiitake, dried4201.40.320.0180.201073.13NANANA16.313.6
Seeded RaisinsRaisins, seeded4200.770.250.0520.170111NANANANA9.643.57
Dried Zante CurrantsCurrants, zante, dried4110.310.120.0170.05010988.34642.206.244.86
Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.5
Dried LongansLongans, dried4050.57NANANA0105NANANANANA6.95
Deglet Noor DatesDates, deglet noor4000.550.0450.0040.023010689.827.828.233.711.33.47
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried3980.71NANANA0103NA292612.28.56.7
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.617
Medjool DatesDates, medjool3930.21NANANANA1069445.447.80.759.52.57
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.4
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.96
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.96
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.96
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.96
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA3411
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared366206.430.213.6043.3NANANANA2.554.47
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.420
Dried PlumsRaw Dried Plums3400.540.120.0240.0620915417.6360.21103.1
TamarindsRaw Tamarinds3390.850.3900.084088.655NANANA7.233.97
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.6
Canned Cranberry-orange RelishCranberry-orange relish, canned2520.140.017NANA065.5NANANANA00.43
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25212.320.334.10350.400.230.183.262.74
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.0814
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2300.680.0820.250.14043.8NANANANA7.6513
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared23010.62.6NANA031.50.48NANANA3.43.63
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared2285.070.44NANA043.511NANANA2.71.93
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.83
CassavaRaw Cassava2270.40.10.0240.0450542.4NANANA2.551.93
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.25
Baked Yellow PlantainsPlantains, yellow, baked2200.23000058.630.25.45.3719.43.12.15
Green PlantainsRaw Green Plantains2150.0990.170.0090.035NA523.251.451.550.263.11.77
EppawRaw Eppaw2132.55NANANA045NANANANANA6.52
GarlicRaw Garlic2110.710.130.0280.320471.4NANANA2.989
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.5
DurianRaw or Frozen Durian2087.56NANANA038.4NANANANA5.42.1
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.4
Pickled Green OlivesCanned Pickled Green Olives20621.72.880.131.7205.440.77NANANA4.681.46
Cooked TaroCooked Taro no Salt2010.160.0330.020.0450490.69NANANA7.230.74
Boiled Green SoybeansBoiled and Drained Green Soybeans2009.071.050.53.77015.7NANANANA5.9517.5
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.7
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed189182.21.1709.36.073.272.70.0852.551.47
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1870.940.250.160.23033.76.32NANANA9.0712
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1870.620.140.0990.21035.6NANANANA8.510.8
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.1
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.67
Native PersimmonsRaw Native Persimmons1800.57NANANA047.5NANANANANA1.13
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.8
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.73
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans177101.40.675013.3NANANANA1.1318.6
Sprouted PeasRaw Sprouted Peas1760.960.180.0860.38038.4NANANANANA12.5
Mamey SapoteRaw Mamey Sapote1760.650.240.120.016045.528.51111.45.87.652.06
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1740.450.10.0710.15033.52.3NANANA7.659.65
Sauteed Yellow OnionsOnions, yellow, sauteed17415.32.10.946.8NA11NA2.12.981.152.41.35
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.9
Yellow PlantainsRaw Yellow Plantains1730.5000045.22512.212.30.262.41.84
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.6
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.24
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.98
YamRaw Yam1670.240.0520.0170.091039.50.71NANANA5.82.17
Canned Small Ripe OlivesCanned Small Ripe Olives16415.53.2300.8908.560NANANA2.271.2
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed16416.82.251.17.27063.081.531.5502.551.1
Hearts Of PalmRaw Hearts Of Palm1630.280.0650.0180.11036.324.3NANANA2.133.83
Boiled SuccotashBoiled and Drained Succotash1631.130.210.0850.46034.6NANANANA6.387.2
Macronutrients in Top 100 Whole Vegetables, Cereals & Fruits with the highest Energy content per 5 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 5 ounces.
Top 5 whole vegetables, cereals & fruits with most amount of energy per 5 ounces are:
- Oats
- Raw Millet
- Uncooked Amaranth Grain
- Raw Long-grain Brown Rice
- Raw Teff