Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.3
PeanutsRaw Peanuts11259812.50.006310329.37NANANA1751
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975
OatsOats77213.72.40.224.80132NANANANA2133.5
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.6
MilletRaw Millet7508.371.430.2340145NANANANA1722
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.327
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.1415
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.4
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.7
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.344446
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.516
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.7515
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.8
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.7
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.4
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.2
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.249
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.5
Dried Goji BerriesGoji berries, dried6930.770NANA015391NANANA25.828.3
Onions FlakesDry Onions Flakes6930.910.150.0180.34016574.2NANANA18.317.8
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.4
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.5
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.3
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.3
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.5
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.6
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.3
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.5
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.843
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.4
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.843
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.652
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.350
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.2
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.2
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.842
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.4
PrunesRaw Dehydrated Prunes6731.450.12NA0.320177NANANANANA7.34
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA27
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.6
RyeRye grain6713.230.390.211.301511.940.220.321.43020.5
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.229
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.7
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.3
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.442
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.7
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.7
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.372025
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA4141
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.8
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA2619
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.4
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.321
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.6
Sun-dried Chile PeppersSun-dried Hot Chile Peppers64311.51.60.0466.06013981.5NANANA5721
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.630
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.5
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA5242
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.3
Golden RaisinsGolden Seedless Raisins5970.40.130.0380.07501591306961.506.556.5
Dark RaisinsDark Seedless Raisins5930.50.190.0280.07701571296960.508.936.55
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.57
Dried Shiitake MushroomsMushrooms, shiitake, dried5871.960.450.0260.2701504.4NANANA2319
Seeded RaisinsRaisins, seeded5871.070.350.0730.240156NANANANA13.55
Dried Zante CurrantsCurrants, zante, dried5750.440.170.0240.069015312464.55908.736.8
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.14114
Dried LongansLongans, dried5680.79NANANA0147NANANANANA9.72
Deglet Noor DatesDates, deglet noor5600.770.0640.0060.03201491263939.547.2164.86
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried5580.99NANANA0144NA4136.317129.37
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.5
Medjool DatesDates, medjool5500.3NANANANA14913263.5671.0513.33.6
Dried LitchisLitchis, dried5502.40.540.350.370140131NANANA9.137.54
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.74
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.74
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.74
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.74
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.7
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared5122890.35.06060.6NANANANA3.576.25
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.428
Dried PlumsRaw Dried Plums4760.750.170.0340.087012775.724.650.60.3144.33
TamarindsRaw Tamarinds4741.20.5400.12012477NANANA105.56
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.215
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3
Canned Cranberry-orange RelishCranberry-orange relish, canned3530.20.024NANA092NANANANA00.6
Frozen Potato PuffsFrozen Potato Puffs, Unprepared35317.32.80.465.76049.20.5600.320.264.563.83
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans3370.990.120.370.21064.5NANANANA11.319.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.6
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3210.950.120.350.2061.3NANANANA10.718.5
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared321153.66NANA0440.67NANANA4.765.1
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared3197.10.62NANA06115NANANA3.772.7
AvocadosRaw Avocados318294.20.253.320171.30.240.730.1213.33.97
CassavaRaw Cassava3180.560.150.0340.064075.53.37NANANA3.572.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.5
Macronutrients in Top 100 Whole Legumes, Cereals, Fruits & Vegetables with the highest Energy content per 7 oz
In the above table you can find and compare the amount of macronutrients in whole legumes, cereals, fruits & vegetables , sorted by most amount of Energy per 7 ounces.
Top 5 whole legumes, cereals, fruits & vegetables with most amount of energy per 7 ounces are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Dry-roasted Soybeans
- Raw Soybeans
- Raw Full-fat Soy Flour