Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.577
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.283.5
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.9785
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.385
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.5485
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.7388
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.7396
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68106
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08107
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89111
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57112
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94115
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6124
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6129
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3129
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3131
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911131
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510132
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5132
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4133
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613134
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613134
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2134
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2135
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3135
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214135
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511135
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218136
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916136
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512136
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2137
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516137
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2137
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516137
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4137
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812137
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4137
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4137
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5138
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2138
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817138
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514138
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415139
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4139
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6139
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618139
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4139
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618139
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6139
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3139
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6140
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311140
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6140
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.3140
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616140
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511140
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514140
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313140
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3141
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3142
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7142
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7142
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.5819142
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7143
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613144
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3144
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512145
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6145
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2146
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4146
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7146
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814146
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7146
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213146
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714146
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916147
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516147
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616147
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8147
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3147
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2147
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416147
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8147
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215148
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3148
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7148
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4148
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418148
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6149
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4149
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8149
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2149
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6149
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5149
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918149
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517150
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6150
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552150
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7151
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418151
Minerals in Top 100 Cereals & Legumes with the highest Energy content per 500 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 500 calories.
Top 5 cereals & legumes with most amount of energy per 500 calories are:
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Chunk Style Peanut Butter
- Smooth Peanut Butter
- Dry-roasted Peanuts, no salt