Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.9369.5
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.9569.6
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.5572.4
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.9779.2
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
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.0585.6
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.886.4
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.7387
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.187.3
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
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.590
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.790
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.594
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97103
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817110
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6134
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712136
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3138
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714139
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4141
Dried Goji BerriesGoji berries, dried272NANA9.74NANANANANANA427NA10.7143
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63143
Dried ShallotsFreeze-dried Shallots2630.61NA8.621492.04NA42523718.284.82.772.87144
Dried Pasilla PeppersPeppers, pasilla, dried1410.61NA14.21882.3NA38732204.641292.0321.5145
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9147
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7152
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked58.50.76NA8.4887.70.64NA2492078NA15.41.211.5154
Sun-dried Chile PeppersSun-dried Hot Chile Peppers69.40.35NA9.321361.27NA24528865.41401.5711154
Dried LeeksFreeze-dried Leeks5611.02NA122514.1NA53937388.8854.51.033.1156
Sweetened Dried MangoMango, dried, sweetened00.47NA0.3631.315.7NA78.44373.32540.4726157
Sweetened Dried BlueberriesBlueberries, dried, sweetened300.25NA1.428.4NANA56.83380.954.730.7723.3158
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2132.2NA16.62993.02NA52150485.93073.843.2159
Dried ChivesFreeze-dried Chives13071.1NA3210292.17NA8334759151138.233.2161
Sweetened Dried CranberriesCranberries, dried, sweetened14.60.1NA0.636.50.29NA1379.50.978.10.1625.6162
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814163
Dried PepeaoPepeao, dried1908.5NA10.32451.93NA19511887611712.618.7168
Dried Shiitake MushroomsMushrooms, shiitake, dried18.68.72NA2.92232NA497259178221316169
Dried Zante CurrantsCurrants, zante, dried1520.51NA3.24620.59NA17113401.2740.6430.3172
Dried SpirulinaDried Spirulina Seaweed20710.5NA493363.28NA203235012.418073.458.07172
Dried LongansLongans, dried78.71.4NA9.4480.40.43NA3431150NA840.3830.8175
Deglet Noor DatesDates, deglet noor690.37NA1.876.20.46NA11011635.33.550.5136.4177
Dried Ancho PeppersPeppers, ancho, dried1090.9NA19.42012.28NA35842905.1676.52.5340.3178
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1120.41NA9.06NA55.3NA12138608.90.6936178
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5181
Dried LitchisLitchis, dried59.61.14NA3.07760.42NA32720042.355.40.5140.3181
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742182
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742182
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742182
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742182
Dried Oriental RadishesRadishes, oriental, dried11613NA12.43140.99NA37664461.35133.9336.3185
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked650.71NA4630.62NA11310170.3811.50.7451191
Sun-dried TomatoesTomatoes, sun-dried2132.76NA17.63763.58NA690664110.72073.8628.2194
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799194
Raw Dried FigsFigs, dried, uncooked3250.58NA4.081371.02NA13513651.2201.160.3201
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked290.39NA2.9330.19NA789262.671790.4165.3206
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164207
Dried PlumsRaw Dried Plums89.60.598.331.9485.40.62NA14415250.634.170.9264.4208
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7209
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked58.60.76NA8.5880.64NA24920841.0514.61.266.5209
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147217
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498223
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1101.1NA6.31901.1NA32636747.046241.83126235
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114235
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133255
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.73176281
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1710.29NA8.821761.6NA34422244.42712.26164294
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204309
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared177NANA1.24NANANANA770NA776NA196311
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187313
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229313
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199325
Green PlantainsRaw Green Plantains6.580.38NA2.471350.36NA1021418NA6.580.59201329
EppawRaw Eppaw3670.78NA3.831073.65NA55011333403.83200333
GarlicRaw Garlic6071NA5.7845.6NA513134647.7573.9197336
DurianRaw or Frozen Durian20.40.7NA1.461021.1NA1331483NA6.80.95221340
Green SoybeansRaw Green Soybeans6700.44NA122211.86NA66021095.1513.37230340
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared940.74NA8.451983.17NA43915861321.65.7231360
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1330.48NA8.371892.66NA39417127.951972.4248379
Native PersimmonsRaw Native Persimmons106NANA9.84NANANA1021220NA3.94NA254394
Mamey SapoteRaw Mamey Sapote72.60.86NA3.1544.40.82NA1051831NA28.20.77262403
Sprouted PeasRaw Sprouted Peas1451.1NA9.12261.77NA66515362.480.64.23251403
Sprouted SoybeansRaw Sprouted Soybeans2751.75NA8.62952.88NA67219842.4657.44.8283410
Yellow PlantainsRaw Yellow Plantains12.30.3NA2.251480.59NA13119966.1516.40.78267410
YamRaw Yam720.75NA2.3891.7NA23334582.97381295424
Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.2302435
Young Lima BeansRaw Young Lima Beans1501.4NA142575.38NA60220667.9635.43.45311442
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315446
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322450
Root WasabiRaw Root Wasabi5870.71NA4.723171.8NA3672606NA787.43317459
Sprouted LentilsRaw Sprouted Lentils1181.66NA151752.4NA81615192.83527.12318472
BreadfruitRaw Breadfruit82.50.41NA2.621210.29NA14623792.99.70.58343485
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened730.51NA3.16633.16NA82.55531.464.850.87353485
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Energy content per 500 kcal
In the above table you can find and compare the amount of minerals in raw fruits, nuts & vegetables , sorted by most amount of Energy per 500 calories.
Top 5 raw fruits, nuts & vegetables with most amount of energy per 500 calories are:
- Dried Pilinuts
- Raw Macadamia Nuts
- Pecans nuts
- Dried Pine Nuts
- Dried Coconut Meat