OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3772
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2758
CornstarchCornstarch3.970.099NA0.935.950.11NA25.85.955.56180.1216.5756
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2750
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4736
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8734
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4730
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4728
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5728
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6726
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6724
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623724
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623724
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7722
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8720
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4718
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5718
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7716
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6714
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6714
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125714
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125714
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422714
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4712
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4710
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4710
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6708
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4708
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7703
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320699
Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15693
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8693
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3681
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318679
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619679
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3675
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7675
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94673
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7673
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621671
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522671
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222665
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6659
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6653
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3653
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked75.40.98NA111130.82NA3212681NA201.5515645
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3645
Sweetened Dried MangoMango, dried, sweetened00.6NA0.4639.720NA995544.173210.633633
Sweetened Dried BlueberriesBlueberries, dried, sweetened37.70.32NA1.835.7NANA71.44251.25.950.9729.4629
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212627
Sweetened Dried CranberriesCranberries, dried, sweetened180.13NA0.777.940.36NA16971.29.920.231.3611
Dried Zante CurrantsCurrants, zante, dried1750.59NA3.7371.40.68NA19615421.485.30.7335575
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435568
Deglet Noor DatesDates, deglet noor77.40.41NA2.0285.30.52NA12313025.953.970.5840.7560
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740558
Medjool DatesDates, medjool1270.72NA1.81070.59NA1231381NA20.8742.3550
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.3550
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7544
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7544
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7544
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7544
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked67.50.74NA4.1765.50.65NA11710580.4120.7753520
Raw Dried FigsFigs, dried, uncooked3210.57NA4.031351NA13313491.2201.159.6494
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713488
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked27.80.38NA2.7831.80.18NA75.48932.581730.463482
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1090.68NA5.2863.50.47NA14123064.37200.7761.3478
Dried PlumsRaw Dried Plums85.30.567.941.8581.40.59NA13714530.63.970.8761.4476
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked55.60.72NA8.0683.30.61NA23619770.99141.1363474
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3474
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35445
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6429
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795393
AvocadosRaw Avocados240.38141.157.50.28NA1039620.79141.27145318
Green PlantainsRaw Green Plantains3.970.23NA1.581.40.22NA61.5855NA3.970.36121302
DurianRaw or Frozen Durian120.41NA0.8559.50.64NA77.4865NA3.970.56129292
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128252
Mamey SapoteRaw Mamey Sapote35.70.42NA1.55220.4NA51.6901NA140.38129246
Yellow PlantainsRaw Yellow Plantains5.950.15NA1.171.40.29NA63.59662.987.940.38129242
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142220
BreadfruitRaw Breadfruit33.70.17NA1.0749.60.12NA59.59721.23.970.24140204
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened29.80.21NA1.325.81.3NA33.72260.620.36144204
Custard-appleRaw Custard-apple59.5NANA1.435.7NANA41.7758NA7.94NA142200
Orange PeelRaw Orange Peel3190.18NA1.643.7NANA41.742125.950.5144192
Passion-fruit, PurpleRaw Passion-fruit, Purple240.17NA3.1857.5NANA1356911.255.60.2145192
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries220.04NA1.17140.5NA25.81941.45.950.12145191
JackfruitRaw Jackfruit47.60.15NA0.4657.50.085NA41.7889NA3.970.26146189
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened5.950.048NA0.739.920.058NA222580.79120.099148187
Sugar-applesRaw Sugar-apples47.60.17NA1.241.7NANA63.54901.2180.2145187
BananasRaw Bananas9.920.154.370.5253.60.54NA43.7710220.3149177
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened180.2NA0.79202.1NA7.941980.23.970.22153171
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened120.077NA0.773.970.52NA141190.420.12154169
PomegranatesRaw Pomegranates200.31NA0.6240.24NA71.44680.995.950.69155165
SapodillaRaw Sapodilla41.70.17NA1.624NANA243831.2240.2155165
JujubeRaw Jujube41.70.14NA0.95200.17NA45.6496NA5.950.099155157
CrabapplesRaw Crabapples35.70.13NA0.71140.23NA29.8385NA2NA157151
CherimoyaRaw Cherimoya200.14NA0.5433.70.18NA51.6570NA140.32158149
FigsRaw Figs69.50.14NA0.7333.70.25NA27.84600.420.3157147
ElderberriesRaw Elderberries75.40.12NA3.189.92NANA77.45561.2120.22158145
Frozen NanceNance, frozen, unsweetened910.081NA0.7539.70.49NA204840.795.950.18160145
KumquatsRaw Kumquats1230.19NA1.739.70.27NA37.73690200.34160141
Minerals in Top 100 Raw Fruits & Cereals with the highest Energy content per 7 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 7 ounces.
Top 5 raw fruits & cereals with most amount of energy per 7 ounces are:
- Oats
- Millet flour
- Cornstarch
- Raw Millet
- Uncooked Amaranth Grain