Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.6
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener15001.50.560.0750.44072.50000394.95
Millet FlourMillet flour78.53.340.420.0352NA591.300.990.242.758.44
Chanterelle MushroomsRaw Chanterelle Mushrooms9384.97NANANANA64.311011035.614
Enoki MushroomsRaw Enoki Mushrooms8112.350.220.330.66063.31.801.802221.6
Maitake MushroomsRaw Maitake Mushrooms9681.840.2900.87067.52001702618.8
Morel MushroomsRaw Morel Mushrooms9685.50.6302.1NA49.45.805.802730
Oyster MushroomsRaw Oyster Mushrooms9093.730.5601.1055.41001002130
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV103460.2902.72NA4623.4023.4022.834
Grilled Portabella MushroomsMushrooms, portabella, grilled103460.6602.404623.4023.4022.834
Shiitake MushroomsRaw Shiitake Mushrooms8824.32NANANANA602102102219.8
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried7692.70.2501.170592.302.3027.726.5
Microwaved White MushroomsMushrooms, white, microwaved8573.940.5102.4051.8000021.433.5
Stir-Fried White MushroomsMushrooms, white, stir-fried11543.80.4601.85046.6000020.841.3
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.2
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.0311
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.5
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5
Oat FlourPartially Debranned Oat Flour74.36.771.20.112.37048.80.5900.0740.374.8311
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1681.680.250.0220.53063.800002.355.36
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.3
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.911
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.4
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.319
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated156142.60.323.35042.60.4200.30.133.133.33
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.25
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes2049.51.90.0370.5050.60.4100.20.23.884.57
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes1799.321.840.0380.5051.30.500.20.324.644.75
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes137161.280.613.180390.3700.3604.43.63
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.7
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.16
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.27
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.4
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346
Yeast extract spreadYeast extract spread1621.460000332.600010.538.7
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.06
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.411
Ground Mustard SeedGround Mustard Seed Spices5921.41.172.243.5016.640.0121.72.187.215.4
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
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched820.540.150.0250.12065.70.0990.0160.0160.0661.075.86
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.86
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.974
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.174
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.9
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.25
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.3
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.1
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.98
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.53
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.14
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.714
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.077
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.7
Whole Wheat FlourWhole-grain Wheat Flour88.22.20.380.0640.96063.50.360.04400.329.4411.7
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
Cooked PastaPasta, cooked, unenriched, without added salt1901.770.330.0460.56058.61.060.0570.0760.173.411
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.4811
Light Rye FlourRye flour, light841.10.130.070.42064.40.780.0760.120.486.728.25
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2
Dry PastaDry Unenriched Pasta811.220.220.0190.44060.42.160.0890.0970.392.610.5
RyeRye grain88.81.450.170.0960.58067.30.870.0980.140.6313.49.18
Medium Rye flourRye flour, medium861.30.150.0840.510650.950.10.0520.77109.35
Cooked ArtichokesBoiled and Drained Artichokes5661.920.450.220.59067.65.60.111.364.1332.316.4
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.411
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.6811
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1892.830.450.0741.03NA59.51.60.130.130.388.6811
Whole Sorghum FlourWhole-grain Sorghum Flour83.62.80.440.0511.1NA641.620.131.10.395.57.04
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2013.440.490.0721.1060.51.50.140.140.47.8512
Poppy SeedPoppy Seed Spices5723.72.60.16160161.70.170.211.331110.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 832.220.290.0510.72NA60.62.150.170.170.58.3711
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.7
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.7
Raw SpeltUncooked Spelt88.82.160.360.0581.06062.36.050.210.750.529.513
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids4413.530.630.311.34050130.220.7511.521.619.7
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.121
Whole Wheat PastaDry Whole-Wheat Pasta85.22.50.360.060.91062.52.340.260.20.587.8412
BasilFresh Basil13048.350.534.120.95034.63.90.260.2602141
Black PepperBlack Pepper Spices1203.91.660.180.83076.40.760.270.290.02430.212.4
Garlic PowderGarlic Powder Spices910.660.230.0110.130662.20.280.0631.868.1615
Boiled BuckwheatCooked Buckwheat Groats3262.020.440.0460.570652.930.330.651.38.811
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.5411
Dried Parsley SpicesSpices, parsley, dried1035.631.41.931.30527.470.432.844.227.427.4
Ground TurmericGround Turmeric Spice963.131.770.0810.65064.63.10.430.372.3229.3
Macronutrients in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Fructose content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all cereals, vegetables, nuts, spices & legumes , sorted by least amount of Fructose per 300 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of fructose per 300 calories are:
- Canned All Types Kidney Beans
- Canned Red Kidney Beans Solids and Liquids
- Boiled Navy Beans
- Raw Navy Beans
- Canned Pinto Beans, Solids