OatsOats2142.5NA18.770319.5635207617031017.9415.832.61544
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.41516
CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.24331512
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.41500
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.4451472
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.51469
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.71461
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.45471457
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.4351457
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.18471453
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.77411449
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.33461449
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.33461449
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.31445
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.51441
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.71437
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168491437
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.31433
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.6511429
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.6511429
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.31429
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.31429
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.8441429
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.71425
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.71421
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.71421
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.21417
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.81417
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.51405
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.45401397
Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.81385
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.51385
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.71361
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.71357
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.2381357
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.61349
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.41349
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.98161345
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.41345
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5421341
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.71341
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.31330
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.31318
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.21306
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.61306
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1511.96NA222261.64NA6435362NA39.73.129.81290
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.71290
Sweetened Dried MangoMango, dried, sweetened01.2NA0.9179.439.7NA19811078.336431.2661266
Sweetened Dried BlueberriesBlueberries, dried, sweetened75.40.64NA3.5771.4NANA1438492.4121.9458.71258
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.31254
Sweetened Dried CranberriesCranberries, dried, sweetened35.70.25NA1.55160.71NA31.81942.4200.462.71222
Dried Zante CurrantsCurrants, zante, dried3491.2NA7.461431.37NA39330842.781711.47701151
Dried LongansLongans, dried1793.2NA21.41830.98NA7782612NA1910.87701135
Deglet Noor DatesDates, deglet noor1550.82NA4.051711.04NA2462604127.941.1581.51119
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2500.92NA20.2NA123NA2708610201.55801115
Medjool DatesDates, medjool2541.44NA3.572141.17NA2462762NA3.971.7584.61099
Dried LitchisLitchis, dried1312.5NA6.751670.93NA71844065.16121.188.51099
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.67911087
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.67911087
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.67911087
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.67911087
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1351.47NA8.331311.3NA23421150.79241.551061040
Raw Dried FigsFigs, dried, uncooked6431.14NA8.062702.02NA26626992.439.72.2119988
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326976
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked55.60.76NA5.5663.50.36NA15117865.163450.79126964
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2181.36NA10.61270.93NA28246128.7339.71.55123957
Dried PlumsRaw Dried Plums1711.1163.71631.2NA27429051.27.941.75123953
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1111.44NA161671.2NA4723953227.82.26126949
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125949
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7889
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3857
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190786
AvocadosRaw Avocados47.60.7527.82.21150.56NA20619251.627.82.54291635
Green PlantainsRaw Green Plantains7.940.46NA2.981630.43NA1231711NA7.940.71243603
DurianRaw or Frozen Durian240.82NA1.71191.3NA1551730NA7.941.1258583
Native PersimmonsRaw Native Persimmons107NANA9.92NANANA1031230NA3.97NA256504
Mamey SapoteRaw Mamey Sapote71.40.85NA3.143.70.81NA1031802NA27.80.75257492
Yellow PlantainsRaw Yellow Plantains120.29NA2.21430.57NA12719335.95160.75259484
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.7283441
BreadfruitRaw Breadfruit67.50.33NA2.14990.24NA11919452.47.940.48280409
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened59.50.42NA2.5851.62.58NA67.54521.23.970.71289409
Custard-appleRaw Custard-apple119NANA2.871.4NANA83.31516NA16NA284401
Orange PeelRaw Orange Peel6390.37NA3.1887.3NANA83.38413.97120.99288385
Passion-fruit, PurpleRaw Passion-fruit, Purple47.60.34NA6.35115NANA27013812.41110.4289385
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries43.70.079NA2.3427.80.99NA51.63892.78120.24290381
JackfruitRaw Jackfruit950.3NA0.911150.17NA83.31778NA7.940.52292377
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened120.095NA1.47200.12NA43.75161.6240.2297373
Sugar-applesRaw Sugar-apples950.34NA2.483.3NANA1279802.435.70.4291373
BananasRaw Bananas200.318.731.031071.07NA87.314213.973.970.6297353
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened35.70.39NA1.639.74.2NA163970.47.940.44306341
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened240.15NA1.557.941.04NA27.82380.793.970.24307337
PomegranatesRaw Pomegranates39.70.63NA1.247.60.47NA1439372121.4309329
SapodillaRaw Sapodilla83.30.34NA3.1847.6NANA47.67662.447.60.4310329
JujubeRaw Jujube83.30.29NA1.939.70.33NA91992NA120.2309314
CrabapplesRaw Crabapples71.40.27NA1.4327.80.46NA59.5770NA3.97NA313302
CherimoyaRaw Cherimoya39.70.27NA1.0767.50.37NA1031139NA27.80.64315298
FigsRaw Figs1390.28NA1.4767.50.51NA55.69210.793.970.6314294
ElderberriesRaw Elderberries1510.24NA6.3520NANA15511112.4240.44317290
Frozen NanceNance, frozen, unsweetened1830.16NA1.579.40.98NA39.79681.6120.36320290
KumquatsRaw Kumquats2460.38NA3.479.40.54NA75.4738039.70.67321282
Minerals in Top 100 Raw Fruits & Cereals with the highest Energy content per 14 oz
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Energy per 14 ounces.
Top 5 raw fruits & cereals with most amount of energy per 14 ounces are:
- Oats
- Millet flour
- Cornstarch
- Raw Millet
- Uncooked Amaranth Grain