Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.8112854
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.42850
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.42850
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.52838
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.452818
PecansPecans nuts2784.7639.71048018621099162715018142743
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.632715
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.052671
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.98122619
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.62616
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.52608
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.3162596
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.92102564
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.7152504
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.73232496
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.42496
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.72212492
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.972457
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.462449
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.52437
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.9712112409
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.572373
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.3122362
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.972350
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.8182342
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.72330
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.82318
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.762310
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.2142302
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.52298
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.43262286
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.752278
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.062278
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.62274
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.342270
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.6202250
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.4132242
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.32223
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.82219
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.6202211
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.62195
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.72195
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.62119
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.572088
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.62068
Glazed WalnutsNuts, walnuts, glazed282NANA5.1NANANANA921NA1770NA251984
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.518231929
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.271869
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.87561818
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes43.71.17NA62023.8NA39714336411312.861.41810
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.441181770
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.7341603
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
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.3341492
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.51484
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.05391484
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.05391484
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA1318149225214311331476
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.4451472
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.31472
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.51469
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.51469
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.71465
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
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.31445
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.31445
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.31445
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.31441
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.51441
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.71437
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.53351437
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168491437
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.61433
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.31433
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.51429
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
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.61421
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.71417
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.21417
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.81417
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.61413
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.51405
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.371871405
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.45401397
Minerals in Top 100 Cereals & Nuts with the highest Energy content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Energy per 14 ounces.
Top 5 cereals & nuts with most amount of energy per 14 ounces are:
- Dried Pilinuts
- Dry Roasted Macadamia Nuts
- Raw Macadamia Nuts
- Oil Roasted Pecans
- Dry Roasted Pecans