ShoyuShoyu Soy Sauce1500.2NA6.583364.6NA75319732.27249163.95323240
SoymilkSoymilk Unfortified1130.58NA2.91131NA23653521.82310.54399245
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu354NANA6.94NANANANANANA154NA400268
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein770.19NA1.51320.45NA42620283.63309351.04309272
TamariSoy sauce made from soy (tamari)910.61NA10.81812.26NA5909623.63253381.95299272
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5030.71NA5.031221.76NA41754440.436.32.9396277
Chocolate SoymilkUnfortified Chocolate Soymilk1130.93NA2.1868NANA23164921.82401.54388286
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu590NANA5NANANANANANA18NA389318
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1180.49NA4.541451.3NA35810988.1620552.8364322
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1075NANA5.9NANANA549NANA18NA383336
OkaraOkara3630.91NA5.91181.83NA27296648412.54370345
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate15880.88NA24.31362.74NA44054940.431.83.63384345
Canned CowpeasCanned Common Cowpeas910.53NA4.41271.3NA31878010.413293.18361349
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)9120.97NA7.31682.83NA5496714554.43.76376354
Canned Large Lima BeansLima beans, large, mature seeds, canned950.82NA8.21771.65NA33699820.415242.95350358
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1540.74NA7.351721.48NA50315602615882.95357358
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu816NANA5.9NANANANANANA104NA381363
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1320.67NA5.671361.3NA4811179511612.8354367
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2130.73NA6.671501.44NA4171252NA12162.54355372
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2130.73NA6.671501.44NA417125216.86622.54355372
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.8352376
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari12790.91NA9.251593.02NA50359059184.85373376
Canned Kidney BeansCanned All Types Kidney Beans1540.61NA5.31220.76NA40810754.113432.1354381
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu676NANA7.67NANANANANANA150NA376386
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt798NANA2.9NANANANANANA68NA355399
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt798NANA2.9NANANANANANA54.4NA355399
SILK Blueberry soy yogurtSILK Blueberry soy yogurt798NANA2.9NANANANANANA68NA355399
SILK Key Lime soy yogurtSILK Key Lime soy yogurt798NANA2.9NANANANANANA68NA352399
SILK Raspberry soy yogurtSILK Raspberry soy yogurt798NANA2.9NANANANANANA68NA352399
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu798NANA7.7NANANANANANA118NA374399
Canned Refried BeansRefried beans, canned, traditional style1320.59NA6.531591.3NA417144726.316782.63353408
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1590.87NA8.61591.06NA49013975.917422.45343413
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1590.87NA8.61591.06NA49013975.96262.45343413
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1116NANA7.26NANANA585NANA31.8NA371417
SILK Peach soy yogurtSILK Peach soy yogurt798NANA2.9NANANANANANA68NA347426
SILK Strawberry soy yogurtSILK Strawberry soy yogurt798NANA2.9NANANANANANA68NA349426
Tofu YogurtTofu yogurt5350.34NA4.8181NANA172213591591.4352426
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA304NA391454
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.35329476
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1220.71NA6.352181.35NA449120711.39.073.8330476
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.76329476
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1631.17NA6.81951.9NA567121611.822.74.6324499
Canned Navy BeansBeans, navy, mature seeds, canned2130.94NA8.42131.7NA608130626.315243.5320513
Canned Great Northern BeansBeans, great northern, mature seeds, canned2400.73NA7.122311.85NA617159218.616782.95317517
Canned Pinto BeansCanned Pinto Beans, Solids2861.17NA6.031451.74NA4581243NA10842.77320517
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.1318517
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt771.079.98111952.34NA503230420.49.074.3317522
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1084NANA7.7NANANANANANA127NA351522
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.85318526
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.76316526
FuyuSalted and Fermented Tofu2091.7NA92365.33NA33134078.5130327.08318526
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2901.18NA5.761361.68NA4351061NA9622.68318531
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314531
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.68314531
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt3081.12NA9.662272.35NA748177418.69.074313535
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt63.50.82NA5.851631.8NA44916422.729.074.54315535
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1911.02NA124452.2NA821142912.722.74.9312535
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2311.05NA5.442453.07NA581111111.8186.26322540
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.36312549
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1951.22NA5.032092.27NA54017421322.74.1311549
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1320.98NA112402.65NA576181922.213.64.67305572
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.54304576
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.85304576
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1271.35NA9.072362.6NA76224135.4436.38.03301581
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2860.52NA4.92541.73NA46316785.4427.22.9302585
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.45298590
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1220.95NA9.533182NA63516105.444.545.1298599
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA304NA331603
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2271.05NA9.52271.68NA61217555.94.545.17293617
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1951.13NA4.451093.63NA363494149622.68303626
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.26286630
Canned Chickpeas Canned Chickpeas , Solids2041.15NA4.851183.84NA3865721411162.86303630
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.67289635
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.94287644
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2090.999.989.52272.05NA6671978284.544.45286649
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2810.84NA11.23362.06NA83014745.922.74.8286653
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate30981.7NA122635.36NA86210757963.57.12317653
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari15651.5NA12.52404.77NA104866276.29.077.53323658
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305667
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2361.23NA10.42952.5NA74823046.359.074.35278676
Soy CheeseSoybean, curd cheese8531.72NA25.410344.03NA100790376.2917.8322685
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273744
Boiled SoybeansBoiled Soybeans no Salt4631.85NA23.33903.74NA11112336334.545.2284780
HummusHome Prepared Hummus2221NA7.081322.57NA4997851110984.94294803
TempehTempeh5032.54NA12.23675.9NA120718690415.17271871
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.12270885
MisoMiso2591.9NA11.32183.9NA72195331.81691011.6195898
NattoNatto9843.03NA395226.93NA78933074031.813.7250957
Carob flourCarob flour15792.6NA13.32452.3NA3583751241594.1716.21007
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.532601075
YokanYokan, prepared from adzuki beans and sugar1220.13NA5.2681.60.64NA18120410.43760.321611179
Fried TofuTofu, fried16871.8NA222726.8NA130266212972.69.032291225
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate43591.8NA224316.8NA130266212972.69.032291225
Adzuki BeansRaw Adzuki Beans2994.96NA22.65767.85NA172856881422.723611492
Soy VermicelliVermicelli, made from soy2498.7NA8.29.07NANA9113.61221819.2541501
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.31510
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.31510
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.81571510
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.21520
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.71520
Minerals in Top 100 Legumes with the lowest Energy content per 1 lb
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Energy per 1 pound.
Top 5 legumes with least amount of energy per 1 pound are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)