Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.650.18
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.10.19
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.680.24
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.730.26
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.80.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.150.31
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.30.34
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.20.42
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3620.95
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.551.15
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.71.2
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.11.6
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.21.9
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.221.94
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.42.03
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.282.05
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.732.1
OatsOats25.71.770.310.0290.62017NANANANA2.724.342.1
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.632.1
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.132.17
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0682.2
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.682.2
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.32.2
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.62.24
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.82.27
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.852.27
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.42.28
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.92.3
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.942.33
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.0472.35
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.352.4
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.622.4
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.42.43
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.732.44
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.22.6
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.882.6
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.62.63
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4822.64
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4822.64
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.82.66
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.032.66
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.532.67
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.52.67
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.32.8
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.12.8
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.72.82
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.842.83
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.242.83
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.62.84
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.862.84
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.352.86
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.82.87
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.12.93
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.353
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.93.02
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.653.04
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.143.06
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.0533.07
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.333.1
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.433.1
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.93.13
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.063.14
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.53.14
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.13.14
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.453.16
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.93.16
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.43.17
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.953.2
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.953.2
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.753.2
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.053.2
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.663.2
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.043.23
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.333.23
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.273.24
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.633.25
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.33.26
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.173.27
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.633.27
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.843.27
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.843.27
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2723.3
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.93.3
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.773.33
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5673.4
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.073.4
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.33.5
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.73.5
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.043.5
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.523.5
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.523.5
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.13.53
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1573.56
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.843.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.843.6
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.633.6
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.033.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.163.6
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.843.6
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.873.7
Macronutrients in Top 100 Legumes & Cereals with the lowest Water content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by least amount of Water per 100 calories.
Top 5 legumes & cereals with least amount of water per 100 calories are:
- Dry-roasted Soybeans
- Chunk Style Peanut Butter
- Oil-Roasted Peanuts no Salt
- Smooth Peanut Butter
- Low Sugar Peanut Spread