Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.8946
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.7350
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.5851
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.7951
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.9351
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.4453
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.8457.6
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.52163.7
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.2564
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.5367
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.7467.3
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.5769
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.3574.3
OatsOats41.60.48NA3.641373.812340333119.61.543.066.3477
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.9777.5
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.878.5
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.5578.7
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.179.4
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.979.4
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.8379.8
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.980.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.980.2
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.7380.6
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.1381
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.14881
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.581
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.6581
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.531181.5
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.6581.7
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.281.7
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.7582
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.5582
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.5282
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.5582
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.1682.4
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.882.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.8282.4
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.8282.4
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.982.6
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.383
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.583
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.3383
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.0783
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.8283
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.2783.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.783.3
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.683.3
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.683.3
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.783.3
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.5783.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.921183.8
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.5583.8
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.921183.8
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.283.8
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.5284
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.484
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.5884
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.7684.3
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.35884.7
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.0485.2
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.685.2
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.53785.2
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.585.5
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.4386
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.8286.5
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.886.5
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.386.7
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.587
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.887.5
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.4787.5
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.487.5
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.5387.5
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.2687.5
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.987.7
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.487.7
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.588
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.788
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.6688
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.4888.2
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.288.2
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.7388.5
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.788.5
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.4788.5
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.0388.8
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.888.8
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.488.8
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.589
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.889
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.489.3
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.589.3
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.789.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.1489.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.331189.6
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.81089.6
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.251189.6
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.353190
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.31090
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.690
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.290
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.891
Minerals in Top 100 Cereals & Legumes with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Energy per 300 calories.
Top 5 cereals & legumes with most amount of energy per 300 calories are:
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Chunk Style Peanut Butter
- Smooth Peanut Butter
- Dry-roasted Peanuts, no salt