Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.9369.5
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.1269.6
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.9569.6
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.7970
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.7970.4
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.5572.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed190.59NA2.4667.32.03NA153403NA271.51.2273
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.774.3
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.2775.8
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.676
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.3276
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.176.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.9577.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.9779.2
Blanched HazelnutsBlanched Hazelnuts Or Filberts1181.27NA2.6212710NA2465233.2601.754.679.5
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.779.5
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.2379.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.8180.8
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.581
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.3481.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.382.4
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.77283.6
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.5684
Toasted Dried CoconutToasted Dried Coconut Meat230.69NA2.8677.72.37NA178468NA31.31.730.8484.5
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.8284.7
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.5285
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.0585.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.0386
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.6386.2
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.886.4
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.7387
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.587
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.7787
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.187.3
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.687.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.488
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.9288.5
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.989.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.6889.4
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.5389.8
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.790
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.590
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.594
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.8695
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.7396
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3100
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97103
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68106
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.4109
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817110
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04112
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6124
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6129
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3131
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911131
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5132
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4133
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613134
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6134
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613134
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2134
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3135
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2135
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511135
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214135
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712136
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
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2137
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516137
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516137
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4137
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4137
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4137
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3138
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5138
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514138
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817138
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2138
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
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
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714139
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618139
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6139
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3139
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
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6140
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
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4141
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3141
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7142
Minerals in Top 100 Cereals & Nuts with the highest Energy content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of energy per 500 calories are:
- Dried Pilinuts
- Dry Roasted Macadamia Nuts
- Raw Macadamia Nuts
- Oil Roasted Pecans
- Dry Roasted Pecans