OatsOats76.50.89NA6.72516.97227741608362.835.6311.7551
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3541
CornstarchCornstarch2.830.071NA0.674.250.075NA18.44.253.9712.80.08511.8540
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3536
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716526
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715524
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419522
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7520
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5520
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317519
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7517
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5517
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5517
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917516
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717515
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5513
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5513
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5512
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3510
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3510
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518510
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518510
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8510
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5509
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619507
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619507
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916506
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511506
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4502
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3499
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6495
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5495
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414486
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8485
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6485
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2482
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8482
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67481
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5481
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615479
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6479
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216475
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6471
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6466
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418466
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6461
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2461
Sweetened Dried MangoMango, dried, sweetened00.43NA0.3328.314NA713952.982300.4323.5452
Sweetened Dried BlueberriesBlueberries, dried, sweetened270.23NA1.2825.5NANA513030.854.250.6921449
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7448
Sweetened Dried CranberriesCranberries, dried, sweetened12.80.089NA0.555.670.26NA11.369.50.857.10.1422.4437
Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225411
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125405
Deglet Noor DatesDates, deglet noor55.30.29NA1.45610.37NA889304.252.830.4129400
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6398
Medjool DatesDates, medjool910.51NA1.2876.50.42NA88987NA1.40.6230.2393
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6393
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6388
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6388
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6388
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6388
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538371
Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6353
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3349
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845344
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8342
Dried PlumsRaw Dried Plums610.45.671.3580.42NA9810380.432.830.6244340
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145339
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5339
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68318
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314306
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7281
AvocadosRaw Avocados170.279.920.78410.2NA73.76870.579.920.91104227
Green PlantainsRaw Green Plantains2.830.16NA1.06580.15NA44611NA2.830.2686.6215
DurianRaw or Frozen Durian8.50.29NA0.6142.50.46NA55.3618NA2.830.492208
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91180
Mamey SapoteRaw Mamey Sapote25.50.3NA1.115.60.29NA37644NA9.920.2792176
Yellow PlantainsRaw Yellow Plantains4.250.1NA0.78510.2NA45.46902.135.670.2792173
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101157
BreadfruitRaw Breadfruit240.12NA0.7735.40.085NA42.56950.852.830.17100146
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened21.30.15NA0.9218.40.92NA241620.431.40.26103146
Custard-appleRaw Custard-apple42.5NANA125.5NANA29.8541NA5.67NA101143
Orange PeelRaw Orange Peel2280.13NA1.1331NANA29.83011.44.250.35103137
Passion-fruit, PurpleRaw Passion-fruit, Purple170.12NA2.2741NANA964930.8539.70.14103137
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries15.60.028NA0.849.920.35NA18.41390.994.250.085104136
JackfruitRaw Jackfruit340.11NA0.33410.061NA29.8635NA2.830.18104135
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened4.250.034NA0.527.10.041NA15.61840.578.50.071106133
Sugar-applesRaw Sugar-apples340.12NA0.8529.8NANA45.43500.8512.80.14104133
BananasRaw Bananas7.10.113.10.3738.30.38NA315071.41.40.21106126
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened12.80.14NA0.57141.5NA5.671420.142.830.16109122
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened8.50.055NA0.552.830.37NA9.92850.281.40.085110120
PomegranatesRaw Pomegranates140.22NA0.43170.17NA513350.714.250.5110118
SapodillaRaw Sapodilla29.80.12NA1.1317NANA172740.85170.14111118
JujubeRaw Jujube29.80.1NA0.68140.12NA32.6354NA4.250.071110112
CrabapplesRaw Crabapples25.50.095NA0.519.920.16NA21.3275NA1.4NA112108
CherimoyaRaw Cherimoya140.098NA0.38240.13NA37407NA9.920.23113106
FigsRaw Figs49.60.099NA0.52240.18NA203290.281.40.21112105
ElderberriesRaw Elderberries540.086NA2.277.1NANA55.33970.858.50.16113103
Frozen NanceNance, frozen, unsweetened65.20.058NA0.5428.30.35NA143460.574.250.13114103
KumquatsRaw Kumquats880.13NA1.228.30.19NA272640140.24115101
Minerals in Top 100 Raw Fruits & Cereals with the highest Energy content per 5 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 5 ounces.
Top 5 raw fruits & cereals with most amount of energy per 5 ounces are:
- Oats
- Millet flour
- Cornstarch
- Raw Millet
- Uncooked Amaranth Grain