Tapioca PearlsDry Tapioca Pearls83.80.0170.0040.0010.002074.32.8NANANA0.750.16
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.2
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.14
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.091
YokanYokan, prepared from adzuki beans and sugar1150.140.05NA0.03070NANANANANA3.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.6
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.16
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.7510
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked83.80.440.120.020.096066.3NANANANA2.355.45
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched83.80.440.120.020.096066.3NANANANANA5.45
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.45
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.45
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked810.450.090.0060.15066.2NANANANA2.275.52
Dry Rice NoodlesRice noodles, dry82.40.460.130.0210.10660.099NANANA1.34.9
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.618
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched83.30.480.130.0230.11066NANANANA1.175.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched83.30.480.130.0230.11066NANANANANA5.5
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.5
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.6
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA410
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1990.54NANANANA67.3NANANANA1.86.36
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.86
RiceRaw Regular Long-grain White Rice820.540.150.0250.12065.70.099NANANA1.075.86
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.97
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.25
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA1719
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry89.30.630.120.0140.18066.6NANANANANA13
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.2
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry84.30.680.0970.0240.25062.4NANANANA3.629.56
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.621
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA1919
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Wheat FlourUnenriched All-purpose White Wheat Flour82.40.810.130.0180.320630.22NANANA2.238.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry80.20.830.240.0140.240650.260.0160.0880.171.446.02
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311
Enriched SemolinaSemolina, enriched83.30.880.130.0310.33060.7NANANANA3.2510.6
SemolinaSemolina, unenriched83.30.880.130.0310.33060.7NANANANA3.2510.6
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.24
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.121
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319
Wild RiceRaw Wild Rice840.910.130.250.320632.1NANA0.565.212.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.720
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.720
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.45
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.3
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.2
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.6
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621
Rice FlourUnenriched White Rice Flour821.160.320.0550.26065.70.098NANANA1.974.88
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.8
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.27
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA10611
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619
Spinach Spaghetti Dry Spinach Spaghetti 80.61.270.180.060.46060.32.2NANANA8.5510.8
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.35
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919
Macronutrients in Top 100 Cereals & Legumes with the lowest Fat content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Fat per 300 calories.
Top 5 cereals & legumes with least amount of fat per 300 calories are:
- Dry Tapioca Pearls
- Cornstarch
- Long Rice Chinese Noodles, dehydrated
- Vermicelli, made from soy
- Yokan, prepared from adzuki beans and sugar