Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16270
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.40
TempehTempeh260286.60.6510.60207.03NANANA9.64530
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5510
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115350.14
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.271.1
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA201.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.32.54
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.42.75
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3183.36
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.63.57
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.63.6
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.343.67
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.73.8
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.63.92
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.83.96
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25344.33
YokanYokan, prepared from adzuki beans and sugar1920.230.083NA0.050117NANANANANA6.334.42
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36324.5
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.64.55
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.64.58
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.54.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.34.65
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.7354.68
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.44.7
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.74.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.44.7
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3304.7
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.84.7
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.34.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA29344.72
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.44.75
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.34.78
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.44.8
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6315.36
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.8411186
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.946.15
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.86.35
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.36.67
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.66.67
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.76.78
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.26.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.46.96
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA6197
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA21327
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA38337.14
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA38337.14
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.77.92
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415198.5
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.68.64
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA369.86
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.49.9
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.410.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.810.4
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.710.7
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA142910.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.310.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.411
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.411
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.411
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.411
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.511.2
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.2311.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA232711.3
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.51911.5
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.041611.7
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.311.7
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.412
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.512
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA163512
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.412
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.53612
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.412
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.412
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.612
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.412
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.812
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.412
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.72812
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.312
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA273712
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA343912
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.312
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA151712
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.512.7
Brown Rice FlourRice flour, brown1383.830.770.0581.301050.91NANANA6.349.9613.3
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.83513.4
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.814.7
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.815
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.715.7
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.73316.3
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.717
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.617.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.317.4
MisoMiso253152.61.026.2606415.7150013.632.317.7
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.318
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA101618.5
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.418.7
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.419
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.619
Macronutrients in Top 100 Legumes & Cereals with the lowest Selenium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by least amount of Selenium per 500 calories.
Top 5 legumes & cereals with least amount of selenium per 500 calories are:
- Raw Chickpeas
- Raw Pink Or Red Lentils
- Tempeh
- Cooked Tempeh
- Raw Lentils