ShoyuShoyu Soy Sauce46.80.061NA2.061051.44NA2356170.7177861.2310175
SoymilkSoymilk Unfortified35.40.18NA0.9135.40.32NA73.71676.872.30.1712576.5
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu111NANA2.17NANANANANANA48NA12583.6
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein240.058NA0.47410.14NA1336341.1396670.339685
TamariSoy sauce made from soy (tamari)28.30.19NA3.3756.70.71NA1843011.1379180.619485
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1570.22NA1.5738.30.55NA13017012.611.30.9112486.5
Chocolate SoymilkUnfortified Chocolate Soymilk35.40.29NA0.6821.3NANA72.32036.8750.4812189.3
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu184NANA1.56NANANANANANA5.67NA12299
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned370.15NA1.445.40.41NA1123432.556420.88114101
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm336NANA1.84NANANA172NANA5.67NA120105
OkaraOkara1130.28NA1.84370.57NA853021512.80.79116108
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.13120108
Canned CowpeasCanned Common Cowpeas28.30.17NA1.3739.70.4NA992443.264150.99113109
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2850.3NA2.352.40.89NA17221014171.18118111
Canned Large Lima BeansLima beans, large, mature seeds, canned29.80.26NA2.5755.30.51NA1053126.384760.92109112
Canned Refried Beans, fat-freeRefried beans, canned, fat-free480.23NA2.3540.46NA1574888.084960.92112112
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu255NANA1.84NANANANANANA32.6NA119113
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids410.21NA1.7742.50.41NA1503691.563630.88111115
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids66.60.23NA2.146.80.45NA130391NA3800.79111116
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt66.60.23NA2.146.80.45NA1303915.242070.79111116
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned480.2NA2.245.40.28NA1223694.44711.2110118
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari4000.28NA2.949.60.94NA15718418.45.671.5117118
Canned Kidney BeansCanned All Types Kidney Beans480.19NA1.6638.30.24NA1283361.284200.65111119
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu211NANA2.4NANANANANANA46.8NA117120
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt249NANA0.91NANANANANANA21.3NA111125
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt249NANA0.91NANANANANANA17NA111125
SILK Blueberry soy yogurtSILK Blueberry soy yogurt249NANA0.91NANANANANANA21.3NA111125
SILK Key Lime soy yogurtSILK Key Lime soy yogurt249NANA0.91NANANANANANA21.3NA110125
SILK Raspberry soy yogurtSILK Raspberry soy yogurt249NANA0.91NANANANANANA21.3NA110125
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu249NANA2.4NANANANANANA37NA117125
Canned Refried BeansRefried beans, canned, traditional style410.18NA2.0449.60.41NA1304528.225240.82110128
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned49.60.27NA2.749.60.33NA1534371.845440.77107129
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium49.60.27NA2.749.60.33NA1534371.841960.77107129
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm349NANA2.27NANANA183NANA9.92NA116130
SILK Peach soy yogurtSILK Peach soy yogurt249NANA0.91NANANANANANA21.3NA108133
SILK Strawberry soy yogurtSILK Strawberry soy yogurt249NANA0.91NANANANANANA21.3NA109133
Tofu YogurtTofu yogurt1670.11NA1.556.7NANA5466.618.449.60.44110133
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA95NA122142
Canned Baked BeansCanned Baked Beans no Salt710.29NA0.4145.4NANA1474206.381.42103149
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt38.30.22NA2680.42NA1403773.542.831.2103149
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.18103149
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt510.37NA2.13610.6NA1773803.77.11.43101156
Canned Navy BeansBeans, navy, mature seeds, canned66.60.29NA2.6266.60.53NA1904088.224761.1100160
Canned Great Northern BeansBeans, great northern, mature seeds, canned750.23NA2.2372.30.58NA1934985.85240.9299162
Canned Pinto BeansCanned Pinto Beans, Solids89.30.37NA1.945.40.54NA143388NA3390.86100162
Canned White BeansBeans, white, mature seeds, canned1030.33NA4.2472.30.73NA1296442.274821.699162
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt240.333.13.4610.73NA1577206.382.831.3599163
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm339NANA2.4NANANANANANA39.7NA110163
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.8399164
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.899164
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.299164
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids910.37NA1.842.50.52NA136332NA3010.8499166
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498166
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.8498166
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt960.35NA3710.73NA2345545.82.831.2598167
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt200.26NA1.83510.56NA1405130.852.831.499167
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt59.50.32NA3.741390.69NA2574473.977.11.5398167
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt72.30.33NA1.776.50.96NA1813473.75.671.96101169
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.20.4NA2.13410.54NA167354NA2951.0598172
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt610.38NA1.5765.20.71NA1695444.17.11.2897172
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt410.3NA3.4750.83NA1805686.954.251.4695179
Boiled Kidney BeansBoiled All Types Kidney Beans49.60.31NA3.1559.50.61NA1965741.561.41.495180
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.595180
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt39.70.42NA2.8373.70.81NA2387541.711.32.594181
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt89.30.16NA1.5379.40.54NA1455241.78.50.9194183
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.0893184
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt38.30.3NA2.98990.63NA1985031.71.41.693187
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA95NA103189
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt710.33NA2.96710.52NA1915491.841.41.692193
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids610.35NA1.4341.13NA1131554.43010.8495196
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.4197
Canned Chickpeas Canned Chickpeas , Solids63.80.36NA1.5371.2NA1201794.43490.8995197
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt980.33.13.35750.75NA2045514.101.4690198
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.6201
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt65.20.313.12.96710.64NA2086188.81.41.489.2203
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt880.26NA3.51050.64NA2594611.847.11.589.3204
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.2399204
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.35101206
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.0495208
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt73.70.38NA3.26920.78NA23472022.831.3686.7211
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100214
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3232
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7244
HummusHome Prepared Hummus69.50.32NA2.2410.8NA1562453.43431.5592251
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.6272
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.4276
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.6361281
NattoNatto3080.95NA121632.17NA247103312.59.924.378299
Carob flourCarob flour4930.81NA4.1776.50.72NA11211727.549.61.35.07315
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.4336
YokanYokan, prepared from adzuki beans and sugar38.30.041NA1.6425.50.2NA56.763.83.261180.09950.2369
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.6383
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6383
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419466
Soy VermicelliVermicelli, made from soy782.7NA2.572.83NANA28.34.2538.35.67617469
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7472
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216472
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349472
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6475
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717475
Minerals in Top 100 Legumes with the lowest Energy content per 5 oz
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Energy per 5 ounces.
Top 5 legumes with least amount of energy per 5 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)