Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.15
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.55
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.65
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.2
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.7
OatsOats25.71.770.310.0290.62017NANANANA2.724.34
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.4
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.05
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.35
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.24
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.07
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.9
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.35
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.68
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.047
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.56
Dried Goji BerriesGoji berries, dried28.70.110NANA02213NANANA3.724.1
Dried ShallotsFreeze-dried Shallots28.70.140.0240.0030.05302311NANANA4.53.53
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.17
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.88
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
Dried Pasilla PeppersPeppers, pasilla, dried294.6NANANA015NANANANA7.773.58
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.7
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.33
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.1
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.5
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.4
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.33
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.66
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.14
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.45
PrunesRaw Dehydrated Prunes29.50.220.017NA0.047026.3NANANANANA1.1
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.27
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.35
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.63
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.7
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.3
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.157
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.87
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.16
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.567
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.9
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.04
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
Sun-dried Chile PeppersSun-dried Hot Chile Peppers311.80.250.0070.94021.612.7NANANA8.863.27
Dried LeeksFreeze-dried Leeks310.650.0870.220.15023.3NANANANA3.244.74
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers320.960.140.0460.4702213NANANA6.85.7
Dried ChivesFreeze-dried Chives321.130.190.0230.42020.7NANANANA8.426.8
Dried Agar SeaweedSeaweed, agar, dried32.70.0980.0200.001026.40.97NANANA2.52.03
Golden RaisinsGolden Seedless Raisins33.20.0660.0220.0060.013026.62211.510.301.11.1
Dark RaisinsDark Seedless Raisins33.40.0840.0310.0050.013026.521.811.610.201.51.1
Dried PepeaoPepeao, dried33.60.15NANANA027NANANANANA1.6
Dried Shiitake MushroomsMushrooms, shiitake, dried33.80.330.0760.0040.047025.50.75NANANA3.93.24
Seeded RaisinsRaisins, seeded33.80.180.060.0130.041026.5NANANANA2.30.85
Dried SpirulinaDried Spirulina Seaweed34.52.660.910.280.4308.241.07NANANA1.2420
Dried Zante CurrantsCurrants, zante, dried34.50.0760.0290.0040.012026.521.511.210.301.51.2
Dried LongansLongans, dried350.14NANANA026NANANANANA1.7
Deglet Noor DatesDates, deglet noor35.50.140.0110.0010.006026.622.56.957.068.442.840.87
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried35.60.18NANANA026NA7.336.53.072.141.68
Dried Ancho PeppersPeppers, ancho, dried35.62.90.290.0581.5018.3NANANANA7.74.22
Medjool DatesDates, medjool360.054NANANANA272411.6120.192.40.65
Dried LitchisLitchis, dried360.430.0970.0640.066025.524NANANA1.661.37
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.5
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.5
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.5
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.5
Dried Oriental RadishesRadishes, oriental, dried370.270.080.0760.043023.413.8NANANA8.82.9
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.22
Sun-dried TomatoesTomatoes, sun-dried38.81.150.170.0040.43021.614.6NANANA4.775.47
Dried PlumsRaw Dried Plums41.70.160.0370.0070.018026.6165.1710.60.0632.960.91
TamarindsRaw Tamarinds420.250.1100.02502616.2NANANA2.131.17
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.2
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.6
Canned Cranberry-orange RelishCranberry-orange relish, canned560.0560.007NANA026NANANANA00.17
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.1
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.6
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans590.290.0360.110.062019NANANANA3.355.76
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.4
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared61.74.61.14NANA013.70.21NANANA1.51.6
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans61.70.30.0360.110.061019NANANANA3.335.75
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared622.220.19NANA0194.75NANANA1.20.84
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.25
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.85
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Macronutrients in Top 100 Whole Legumes, Cereals, Fruits & Vegetables with the highest Energy content per 100 kcal
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 100 calories.
Top 5 whole legumes, cereals, fruits & vegetables with most amount of energy per 100 calories are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Dry-roasted Soybeans
- Raw Soybeans
- Raw Full-fat Soy Flour