Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA0.5
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA0.79
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA0.79
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA0.81
Toasted Dried CoconutToasted Dried Coconut Meat00.0520.0860.520.690.26NA7.601.270NANA0.84
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA0.86
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA0.95
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.31.03
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.401.12
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0450.0740.450.590.22NA6.5801.10NANA1.22
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.701.34
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.21.5
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.51.6
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.631.68
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93401.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.91.77
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA1.93
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA1.95
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002002
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA2
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.232.27
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.402.3
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA2.52
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.532.55
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2102.56
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.302.6
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA2.92
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3302.97
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.79303
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.063.1
AlmondsNuts, almonds00.180.983.120.410.1249.2380002203.8
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.50002003.82
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.9
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203004.05
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.2204.1
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.34.23
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2204.4
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.334.5
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA4.53
Blanched HazelnutsBlanched Hazelnuts Or Filberts1.60.380.0871.230.650.47NA6201.6014NA4.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.534.68
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA4.7
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81314.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.054.73
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA5.04
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA5.73
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA5.97
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA6.3
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.036.5
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.839.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA10.2
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.6710.5
OatsOats00.980.181.241.740.152872000NANA10.6
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.9610.6
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.6611
CornstarchCornstarch000000NA00000011
SeitanVital wheat gluten000000NA00000011
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.9920411.2
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.0511.3
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.0511.4
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA11.4
MilletRaw Millet00.560.386.241.120.51151120000.0661.211.5
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.65211.7
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.612
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA12
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.480.0731.161.220.9NA149020.50NANA12
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.2412.2
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried220.360.41.81.240.92NA152080.60NANA12.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA12.6
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA13
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.7813
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.1313
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.1313
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.513.3
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.113.3
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.1313.3
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA14
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.7814
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA14
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA14
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.4114
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.4114.2
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA14.2
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.914.3
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.1314.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.4215
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.6015.2
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.815.3
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.60000015.3
Almond pasteNuts, almond paste00.090.451.550.120.039NA79.700.11014.8015.4
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA15.4
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA15.6
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.7315.7
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.4515.7
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.815.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.1416
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.1416
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.2616
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.8216
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA16
Vitamins in Top 100 Cereals & Nuts with the lowest Water content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by least amount of Water per 500 calories.
Top 5 cereals & nuts with least amount of water per 500 calories are:
- Sunflower Seed Butter no Salt
- Dry Roasted Pecans
- Oil Roasted Pecans
- Toasted Sunflower Seed Kernels no Salt
- Toasted Dried Coconut Meat