Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.1641.7
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.5741.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.6741.8
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.4742
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.4742.3
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.5343.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.7344
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.88144.6
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.3645.5
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.5645.5
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.245.7
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.8746
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.1746.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.847.5
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.7647.7
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.847.7
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.5447.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.4848.5
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.348.6
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.849
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.449.4
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.250
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.5450.4
Toasted Dried CoconutToasted Dried Coconut Meat13.70.41NA1.746.61.4NA107281NA18.81.040.5150.7
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.351
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.551
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.4351.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.6251.5
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.851.7
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.352
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.4452
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.0652.3
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.8952.3
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.4652.4
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.9752.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.6553
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.7553
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.3453.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.853.7
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.754
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.8254.2
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.754.2
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.956
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.5157
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.8457.6
Glazed WalnutsNuts, walnuts, glazed42.6NANA0.77NANANANA139NA268NA3.7760
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.661.7
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.52163.7
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.2265.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.471065.8
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.0367.3
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.3574.3
OatsOats41.60.48NA3.641373.812340333119.61.543.066.3477
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.878.5
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.5578.7
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.979.4
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.8379.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.680.2
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.381.3
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
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.5282
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.5582
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.5582
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.8282.4
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.882.4
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.8282.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.3682.6
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.982.6
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.583
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.383
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
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.683.3
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
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.383.3
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.683.3
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
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
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
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.5284
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.7684.3
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.934084.7
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.35884.7
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.53785.2
Minerals in Top 100 Cereals & Nuts with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Energy per 300 calories.
Top 5 cereals & nuts with most amount of energy per 300 calories are:
- Dried Pilinuts
- Raw Macadamia Nuts
- Dry Roasted Macadamia Nuts
- Oil Roasted Pecans
- Dry Roasted Pecans