Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.524630
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318489
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu50813.82.44NANA0112.7NANANA4.0732.4448
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3429
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.8408
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346403
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu429152.14NANA03.171.3NANANA2.5737.5368
White Canned HominyHominy, canned, white4173.670.510.051.6059.46.3NANANA10.46.17344
Yellow Canned HominyHominy, canned, yellow4173.670.510.051.6059.4NANANANA10.46.17344
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm40513.81.2NANA06.931.2NANANA3.2437.3343
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535340
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623339
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232334
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.6330
OkaraOkara3956.830.760.352.63048.3NANANANANA14322
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8319
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu37515.81.88NANA05.71.5NANANA2.2534315
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5310
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3299
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636298
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7293
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu35314.82.5NANA03.421.4NANANA3.1838.5292
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3289
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717286
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717286
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu34115.72.05NANA05.21.7NANANA3.0734.3281
Boiled BulgurCooked Bulgur3610.870.150.0140.340670.36NANANA16.311281
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820280
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.6279
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm326161.96NANA05.931.3NANANA3.2633267
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt3414.020NANA05836NANANA2.058267
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt3414.020NANA05840NANANA2.058267
SILK Blueberry soy yogurtSILK Blueberry soy yogurt3414.020NANA05842NANANA2.058267
SILK Key Lime soy yogurtSILK Key Lime soy yogurt3414.020NANA06042NANANA2.058265
SILK Raspberry soy yogurtSILK Raspberry soy yogurt3414.020NANA06044NANANA2.058265
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6259
SILK Original CreamerSILK Original Creamer300200NANA0200NANANA00259
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.720249
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.720249
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411247
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811247
SILK Strawberry soy yogurtSILK Strawberry soy yogurt3193.770NANA058.241.3NANANA1.97.5246
SILK Peach soy yogurtSILK Peach soy yogurt3193.770NANA06047NANANA1.97.5244
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3090.590.120.0090.2065.20.15NANANA3.16.25237
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.5223
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.3221
Cooked Wild RiceWild rice, cooked29710.150.280.35063.42.170.590.590.985.3512220
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720208
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.7207
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5207
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.97205
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm26115.42.87NANA05.632.87NANANA3.1334.5202
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.2195
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7195
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.7510194
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520187
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4186
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619184
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4184
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.3182
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720181
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23181
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.3180
Cooked MilletMillet, cooked2522.520.430.0711.2059.70.33NANANA3.288.85180
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA18179
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3179
Cooked QuinoaQuinoa, cooked2504.80.580.212.44053.32.18NANANA711179
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA20178
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA21177
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.2177
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821175
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621175
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1172
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.1172
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7171
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA1520171
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.27170
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8170
Pearled BarleyCooked Pearled Barley2441.070.230.0510.470690.68NANANA9.275.5168
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg2422.370.340.131.1060.8NANANANANA10.6167
SILK French Vanilla CreamerSILK French Vanilla Creamer226150NANA04545NANANA00165
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.26163
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319160
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2310.480.130.0230.11066NANANANANA5.5158
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2310.480.130.0230.11066NANANANA0.695.5158
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2310.440.120.0210.095066.3NANANANANA5.45158
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2310.440.120.0210.095066.3NANANANANA5.45158
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.5158
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5158
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked2310.650.180.030.140650.12NANANA0.926.2158
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt2310.650.180.030.140650.12NANANA0.926.2158
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2311.450.210.0690.52060.3NANANANANA10.6157
Cooked SpeltSpelt, cooked2362NANANA062.5NANANANA9.213157
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.16156
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.6155
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4155
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA1919152
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820149
Cooked KamutCooked Khorasan Wheat2271.90.18NANA062.76.98NANANA9.7713148
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2147
Macronutrients in Top 100 Cereals & Legumes with the highest Water content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Water per 300 calories.
Top 5 cereals & legumes with most amount of water per 300 calories are:
- Cooked Oat Bran
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
- Unfortified Chocolate Soymilk