Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.6325002632
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768893
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433562
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.95260382
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts39.20.81NA3.171903.6NA2161000NA6.541.96201327
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199325
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.47176298
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133255
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)45.70.57NA8.381171.95NA244558NA331.42185254
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124249
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)9.90.58NA279.22NA146574NA29.71.46177248
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120242
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114235
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498223
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147217
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted39.70.81NA3.141883.57NA213998NA8.371.9584209
Roasted European ChestnutsNuts, chestnuts, european, roasted591.03NA1.8667.32.4NA21812082.454.11.1682.6204
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7152
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4141
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714139
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3138
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712136
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6134
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04112
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817110
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.4109
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97103
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3100
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.8695
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.594
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.790
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.590
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.5389.8
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.6889.4
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.989.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.9288.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.488
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.687.4
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.187.3
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
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.7387
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.886.4
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.6386.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.0386
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.0585.6
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.5285
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.8284.7
Toasted Dried CoconutToasted Dried Coconut Meat230.69NA2.8677.72.37NA178468NA31.31.730.8484.5
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.5684
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.77283.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.382.4
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.3481.4
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.581
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.8180.8
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.2379.6
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.9779.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.9577.4
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.176.5
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.3276
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.676
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.2775.8
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.774.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed190.59NA2.4667.32.03NA153403NA271.51.2273
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.5572.4
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.7970.4
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.7970
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
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.9369.5
Minerals in Top 70 Nuts with the lowest Energy content per 500 kcal
In the above table you can find and compare the amount of minerals in all nuts , sorted by least amount of Energy per 500 calories.
Top 5 nuts with least amount of energy per 500 calories are:
- Coconut Water (liquid From Coconuts)
- Boiled and Steamed Japanese Chestnuts
- Raw Lotus Seeds
- Boiled and Steamed European Chestnuts
- Boiled and Steamed Chinese Chestnuts