ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671943
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815926
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu661NANA13NANANANANANA288NA746847
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.9567833
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550833
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715820
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.7679794
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu929NANA7.86NANANANANANA28.6NA613714
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566704
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1601NANA8.8NANANA818NANA27NA571676
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556658
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537658
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517649
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532641
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498633
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488633
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1125NANA8.13NANANANANANA144NA525625
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481617
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.4477610
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.4477610
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496602
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467602
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.74465595
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu876NANA9.94NANANANANANA194NA487588
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1000NANA3.64NANANANANANA85.2NA444568
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1000NANA3.64NANANANANANA85.2NA444568
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1000NANA9.66NANANANANANA148NA469568
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1000NANA3.64NANANANANANA68NA444568
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1000NANA3.64NANANANANANA85.2NA441568
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1000NANA3.64NANANANANANA85.2NA441568
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432556
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.97416549
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.97416549
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1337NANA8.7NANANA701NANA38NA445543
SILK Peach soy yogurtSILK Peach soy yogurt936NANA3.4NANANANANANA79.8NA406532
SILK Strawberry soy yogurtSILK Strawberry soy yogurt936NANA3.4NANANANANANA79.8NA410532
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.65412532
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA335NA431500
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345476
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346476
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346476
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325455
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312442
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.85307439
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.68310439
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307439
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1039NANA7.4NANANANANANA122NA336435
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.13303435
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302431
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.47300431
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.56302431
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295427
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2741.1NA5.431281.6NA4101000NA9062.52299427
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.52296427
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292424
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294424
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292424
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.8299420
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283413
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.06285413
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266397
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264394
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264394
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259391
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258388
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253385
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249379
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA252NA274376
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238368
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242362
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227360
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240360
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228357
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223352
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.43220350
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219347
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242347
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245345
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229340
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.22205336
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235331
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184305
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182291
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183282
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155260
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153256
MisoMiso1441.06NA6.31212.17NA40253017.794146.46109253
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130237
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06225
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121211
YokanYokan, prepared from adzuki beans and sugar520.056NA2.2334.60.27NA7786.54.421600.1368192
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794185
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794185
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4152
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418151
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552150
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517150
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6150
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918149
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5149
Minerals in Top 100 Legumes with the lowest Energy content per 500 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Energy per 500 calories.
Top 5 legumes with least amount of energy per 500 calories are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)