Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.2
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.73
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.3
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Minerals in Top 100 Legumes & Cereals with the lowest Water content per 500 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 500 calories.
Top 5 legumes & cereals with least amount of water per 500 calories are:
- Dry-roasted Soybeans
- Chunk Style Peanut Butter
- Oil-Roasted Peanuts no Salt
- Smooth Peanut Butter
- Low Sugar Peanut Spread