Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.73
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.93
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.25
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.84
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.44
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.84
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.1
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.04
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.16
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.2
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.4
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.55
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.8
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Minerals in Top 100 Legumes & Cereals with the lowest Water content per 300 kcal
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by least amount of Water per 300 calories.
Top 5 legumes & cereals with least amount of water per 300 calories are:
- Dry-roasted Soybeans
- Chunk Style Peanut Butter
- Oil-Roasted Peanuts no Salt
- Smooth Peanut Butter
- Low Sugar Peanut Spread