ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403566
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.67489556
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu397NANA7.78NANANANANANA173NA448508
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330500
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.15340500
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.15429492
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.6408476
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu557NANA4.7NANANANANANA17NA368429
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.6339423
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm961NANA5.27NANANA491NANA16.2NA343405
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334395
OkaraOkara3160.79NA5.131031.6NA2378414235.52.2322395
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.73310390
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319385
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293380
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299380
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu675NANA4.88NANANANANANA86.3NA315375
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.3289370
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.05286366
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.05286366
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280361
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298361
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.64279357
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu526NANA5.96NANANANANANA116NA292353
SILK Key Lime soy yogurtSILK Key Lime soy yogurt600NANA2.2NANANANANANA51NA265341
SILK Raspberry soy yogurtSILK Raspberry soy yogurt600NANA2.2NANANANANANA51NA265341
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt600NANA2.2NANANANANANA51NA267341
SILK Blueberry soy yogurtSILK Blueberry soy yogurt600NANA2.2NANANANANANA51NA267341
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu600NANA5.8NANANANANANA88.6NA281341
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt600NANA2.2NANANANANANA41NA267341
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259333
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249330
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.8249330
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm802NANA5.2NANANA421NANA23NA267326
SILK Peach soy yogurtSILK Peach soy yogurt562NANA2.04NANANANANANA48NA244319
SILK Strawberry soy yogurtSILK Strawberry soy yogurt562NANA2.04NANANANANANA48NA246319
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.99247319
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA201NA259300
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207286
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.4208286
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207286
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195273
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.04187265
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184263
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.7184263
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.6186263
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm623NANA4.43NANANANANANA73NA202261
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182261
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.34181259
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181259
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.3180259
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177256
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1640.67NA3.26770.95NA246600NA5441.5179256
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.5178256
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.54177254
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175254
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175254
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179252
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.23170248
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.83171248
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160238
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158236
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.53158236
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155234
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.5155233
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.75152231
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.55149227
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA151NA165226
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.5143221
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.3145217
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144216
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136216
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137214
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134211
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.06132210
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131208
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145208
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147207
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137204
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.93123201
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141199
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110183
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109174
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.85110169
TempehTempeh1730.88NA4.21272.03NA4166440141.893156
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492154
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865152
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2142
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.84135
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7127
YokanYokan, prepared from adzuki beans and sugar310.033NA1.3420.80.16NA46522.65960.08141115
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256111
Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.256111
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.391
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.891
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.31090
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.690
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.353190
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.251189.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.331189.6
Minerals in Top 100 Legumes with the lowest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Energy per 300 calories.
Top 5 legumes with least amount of energy per 300 calories are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from soy (tamari)
- Soy sauce made from hydrolyzed vegetable protein