ShoyuShoyu Soy Sauce1310.17NA5.752944.04NA65917262218013.45282210
SoymilkSoymilk Unfortified990.51NA2.54990.89NA206468192020.48349214
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu310NANA6.07NANANANANANA135NA350234
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein67.50.16NA1.31150.4NA37317743.18270680.91270238
TamariSoy sauce made from soy (tamari)79.40.54NA9.451592NA5168413.18221701.7262238
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)4410.62NA4.41071.54NA36547635.331.82.54346242
Chocolate SoymilkUnfortified Chocolate Soymilk990.82NA1.959.5NANA202568192101.35340250
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu516NANA4.37NANANANANANA16NA341278
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1030.43NA3.971271.14NA3149607.1417982.46319282
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm941NANA5.16NANANA480NANA16NA335294
OkaraOkara3180.79NA5.161031.6NA2388454235.72.22324302
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.18336302
Canned CowpeasCanned Common Cowpeas79.40.46NA3.851111.12NA2786839.1311632.78316306
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7980.85NA6.41472.5NA48058739.347.63.3329310
Canned Large Lima BeansLima beans, large, mature seeds, canned83.30.71NA7.21551.44NA2948731813342.58306314
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1350.65NA6.431511.3NA441136522.613892.58312314
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu714NANA5.16NANANANANANA91NA333318
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.58NA4.961191.15NA42110324.3710162.46309321
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1870.64NA5.831311.26NA3651095NA10642.22310325
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1870.64NA5.831311.26NA365109514.75792.22310325
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.33308329
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.25327329
Canned Kidney BeansCanned All Types Kidney Beans1350.54NA4.641070.67NA3579413.5711751.83310333
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu591NANA6.7NANANANANANA131NA329337
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt699NANA2.54NANANANANANA59.5NA310349
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt699NANA2.54NANANANANANA47.6NA310349
SILK Blueberry soy yogurtSILK Blueberry soy yogurt699NANA2.54NANANANANANA59.5NA310349
SILK Key Lime soy yogurtSILK Key Lime soy yogurt699NANA2.54NANANANANANA59.5NA308349
SILK Raspberry soy yogurtSILK Raspberry soy yogurt699NANA2.54NANANANANANA59.5NA308349
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu699NANA6.75NANANANANANA103NA327349
Canned Refried BeansRefried beans, canned, traditional style1150.51NA5.71391.15NA36512662314692.3309357
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.14300361
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.14300361
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm976NANA6.35NANANA512NANA27.8NA325365
SILK Peach soy yogurtSILK Peach soy yogurt699NANA2.54NANANANANANA59.5NA303373
SILK Strawberry soy yogurtSILK Strawberry soy yogurt699NANA2.54NANANANANANA59.5NA306373
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.23308373
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA266NA342397
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.56288417
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1070.62NA5.561911.2NA39310569.927.943.33288417
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.3288417
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1431.03NA5.951711.67NA496106410.3204284437
Canned Navy BeansBeans, navy, mature seeds, canned1870.83NA7.341871.5NA53211432313343.06280448
Canned Great Northern BeansBeans, great northern, mature seeds, canned2100.64NA6.232021.6NA540139316.314692.58277452
Canned Pinto BeansCanned Pinto Beans, Solids2501.03NA5.281271.52NA4011087NA9492.42280452
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.45278452
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.77277456
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm949NANA6.75NANANANANANA111NA307456
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.1278460
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276460
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.2278460
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2541.03NA5.041191.47NA381929NA8412.34278464
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274464
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275464
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2700.98NA8.451982.06NA655155216.37.943.5274468
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt55.60.72NA5.11431.57NA39314372.47.943.97276468
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.3273468
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.48282472
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2301.12NA5.951151.5NA468992NA8262.94273480
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1711.07NA4.41832NA472152411.5203.57272480
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.532102.32NA504159219.4124.1267500
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.97266504
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.25266504
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1111.2NA7.942062.27NA66721114.7631.87.03263508
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.54264512
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.76123261516
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.45261524
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA266NA290528
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.52257540
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.34265548
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250552
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.5265552
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.1253556
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251564
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.9250568
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.2250572
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.23277572
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.6282575
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267583
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.8243591
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281599
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239651
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248683
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.33257703
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237762
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.23236774
MisoMiso2261.67NA9.91913.4NA63183327.81479610171786
NattoNatto8612.65NA344566.06NA69128933527.812218837
Carob flourCarob flour13812.27NA11.72142NA3143282211393.6514.2881
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228941
YokanYokan, prepared from adzuki beans and sugar1070.12NA4.671.40.56NA1591799.133290.281411032
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.92011072
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.92011072
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.31306
Soy VermicelliVermicelli, made from soy2187.6NA7.27.94NANA79.412107161747.21314
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.61322
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.6451322
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.951371322
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.4491330
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.3481330
Minerals in Top 100 Legumes with the lowest Energy content per 14 oz
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Energy per 14 ounces.
Top 5 legumes with least amount of energy per 14 ounces are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)