Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.5401050
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3815
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu847234.07NANA018.64.5NANANA6.7854746
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8715
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.1718679
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8671
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu714253.57NANA05.32.14NANANA4.362.6613
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3573
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3573
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm676232.03NANA011.62.03NANANA5.462571
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3567
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5566
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753556
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6550
OkaraOkara65811.41.270.594.4080.5NANANANANA23537
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.7758532
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu62526.33.13NANA09.52.5NANANA3.7556.8525
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8517
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8498
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260496
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2488
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu58824.64.18NANA05.72.35NANANA5.364.2487
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2481
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828477
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828477
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu568263.4NANA08.72.84NANANA5.157.2469
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6468
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4467
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631465
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm54326.63.26NANA09.92.17NANANA5.4355.3445
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt5686.70NANA09760NANANA3.413.4444
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt5686.70NANA09767NANANA3.413.4444
SILK Blueberry soy yogurtSILK Blueberry soy yogurt5686.70NANA09770NANANA3.413.4444
SILK Key Lime soy yogurtSILK Key Lime soy yogurt5686.70NANA010070NANANA3.413.4441
SILK Raspberry soy yogurtSILK Raspberry soy yogurt5686.70NANA010073.5NANANA3.413.4441
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7432
SILK Original CreamerSILK Original Creamer50033.40NANA033.40NANANA00431
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833416
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833416
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6412
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4411
SILK Strawberry soy yogurtSILK Strawberry soy yogurt5326.280NANA09769NANANA3.212.5410
SILK Peach soy yogurtSILK Peach soy yogurt5326.280NANA010078.2NANANA3.212.5406
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4395
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419371
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6369
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8366
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4346
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623346
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536345
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3342
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm43525.74.8NANA09.44.8NANANA5.257.6336
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4326
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5325
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517324
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3312
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7310
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132307
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3307
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434303
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3302
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4302
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439300
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7300
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA30299
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4299
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3298
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.4296
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.8295
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3294
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3292
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635292
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612286
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612286
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511286
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.6285
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8284
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728283
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2280
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6278
SILK French Vanilla CreamerSILK French Vanilla Creamer376250NANA07575NANANA00274
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4271
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632266
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.15264
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15264
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.08264
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08264
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA2534264
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA2934264
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3263
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3263
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6262
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7262
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3259
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4259
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3258
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.5253
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6249
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6247
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.7245
Macronutrients in Top 100 Legumes & Cereals with the highest Water content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Water per 500 calories.
Top 5 legumes & cereals with most amount of water per 500 calories are:
- Cooked Oat Bran
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
- Unfortified Chocolate Soymilk