Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.40.3
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9740.47
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.860.47
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.340.48
Toasted Dried CoconutToasted Dried Coconut Meat50.72421NA0.26022.5NANANANANA2.70.51
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.60.51
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4290.53
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.30.57
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.30.58
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.960.62
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.250.67
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.7140.73
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed4430.327NA0.3309.44NANANANANA2.320.73
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.9110.79
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.20.8
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5780.89
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.40.89
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.40.93
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4110.97
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.931
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.11
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.61.06
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.16
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.981.17
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.2
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.81.2
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.71.25
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.131.36
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.51.4
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.971.5
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.53
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.571.54
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.56
Dried ShallotsFreeze-dried Shallots86.20.430.0720.0090.16069.633NANANA13.510.61.72
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4391.75
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.721.8
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.71.8
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.87
Dried LeeksFreeze-dried Leeks931.960.260.650.44069.8NANANANA9.714.21.87
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers962.870.430.141.4065.639NANANA20.4171.9
Dried ChivesFreeze-dried Chives963.380.570.071.25062NANANANA25.320.51.93
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48112.3
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.03112.3
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68112.34
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.72.43
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.32.46
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.142.54
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.972.65
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17172.7
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.32.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.532.76
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.22.8
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.52.8
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.92.82
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.952.84
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.53.03
Ground Mustard SeedGround Mustard Seed Spices5921.41.172.243.5016.640.0121.72.187.215.43.1
Onions FlakesDry Onions Flakes860.40.0670.0080.15071.632NANANA7.97.73.38
Poppy SeedPoppy Seed Spices5723.72.60.16160161.70.170.211.331110.33.4
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.233.44
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.73.44
Ground NutmegGround Nutmeg Spices5720.71500.20281.7NANANA123.343.56
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64263.57
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.23.6
Glazed WalnutsNuts, walnuts, glazed6021.42.14NANA028.619.3NANANA2.164.973.77
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.33.9
Celery SeedCelery Seed Spices76.519.31.680.152.7031.60.51NANANA9.03144.62
Onion PowderOnion Powder Spices880.910.190.0130.22069.65.831.470.643.413.49.164.74
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.244.84
Dried SpirulinaDried Spirulina Seaweed10382.740.851.3024.73.2NANANA3.7259.54.84
Ground MaceGround Mace Spices6320.560.0512.72032NANANANA12.84.245.16
Bay Leaf SpicesSpices, bay leaf9682.211.2072NANANANA25.27.35.2
Dry Taco MixOriginal Dry Taco Seasoning Mix9300NANA05410NANANA12.44.25.3
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes84.70.350.140.0230.079068.82.850.830.750.845.67.075.58
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.55.74
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.75.8
Garlic PowderGarlic Powder Spices910.660.230.0110.130662.20.280.0631.868.16155.85
Dried Parsley SpicesSpices, parsley, dried1035.631.41.931.30527.470.432.844.227.427.46.05
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.26.1
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA136.14
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106116.3
OatsOats775.320.940.0861.87051NANANANA8.17136.34
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.83116.35
Cumin SeedCumin Seed Spices80181.230.142.5035.41.8NANANA8.414.26.45
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.46.52
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.26.55
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05206.55
Sun-dried Chile PeppersSun-dried Hot Chile Peppers935.380.750.0212.83064.738NANANA26.69.86.62
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49616.65
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.86.73
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.446.8
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.546.82
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4106.83
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.756.9
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.84127
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1217.04
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3197.16
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54117.2
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93107.3
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.077.3
Macronutrients in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Water content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals, vegetables, nuts, spices & legumes , sorted by least amount of Water per 300 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of water per 300 calories are:
- Sunflower Seed Butter no Salt
- Dry Roasted Pecans
- Oil Roasted Pecans
- Toasted Sunflower Seed Kernels no Salt
- Toasted Dried Coconut Meat