Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4110
Barley flourBarley flour or meal871.40.290.0670.6064.80.7NANANA8.89.130
Barley Malt flourBarley malt flour831.530.320.0790.710650.66NANANA5.98.540
Hulled BarleyBarley, hulled84.71.950.410.0930.85062.30.68NANANA14.710.60
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.50
Raw Pearled BarleyBarley, pearled, raw85.20.990.210.0470.43066.20.68NANANA13.38.450
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.60
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6180
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.70
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7200
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19190
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7190
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7200
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8200
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6190
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.8200
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.60
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.60
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.40
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.50
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.40
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8210
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.30
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.60
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.50
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.20
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15200
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.30
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.50
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5200
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.5200
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.60
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6200
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.20
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.30
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.40
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA180
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA17170
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA17170
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.7119190
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.50
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22190
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.2190
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6190
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6210
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.7210
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.7190
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6230
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.70
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22230
BuckwheatBuckwheat87.52.970.650.0680.84062.5NANANANA8.7511.60
Buckwheat FlourWhole-groat Buckwheat Flour89.62.780.610.0640.79063.22.33NANA1.528.9611.30
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.8110
Roasted BuckwheatRoasted Buckwheat Groats86.72.350.510.0540.66065NANANANA8.93100
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.3110
BulgurDry Bulgur87.71.170.20.020.45066.60.36NANANA1110.80
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.240
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.40
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.20
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.30
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.20
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.20
Corn BranCrude Corn Bran1341.230.170.0170.5501150NANANA106110
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour833.20.450.0441.40640.53NANANA6.075.760
CornYellow Corn Grain 823.90.550.0531.720610.53NANANA67.740
CornmealWhole-grain Yellow Cornmeal832.980.420.0411.3063.70.53NANANA6.056.730
CornstarchCornstarch78.70.0390.00700.020720NANANA0.710.20
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75100
Dry CouscousCouscous, dry79.80.510.0930.010.19061.8NANANANA4100
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.50
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17200
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46210
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA120
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.170
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.170
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.850
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.240
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA210
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.30
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05200
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1210
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.70
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.30
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17190
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3190
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.50
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.30
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.850
MilletRaw Millet79.43.350.570.0941.6058NANANANA6.758.750
MisoMiso1529.11.550.613.76038.49.49.1008.219.40
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA200
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA200
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7200
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.60
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.50
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16220
NattoNatto14215.62.261.047.80186.95NANANA7.6827.60
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.140
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.930
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles57.618.32.841.168.60300.14NANANA1.15.950
Macronutrients in Top 100 Cereals & Legumes with the lowest Vitamin D 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 Vitamin D per 300 calories.
Top 5 cereals & legumes with least amount of vitamin d per 300 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley