ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu50813.82.44NANA0112.7NANANA4.0732.4
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.6
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.8
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu429152.14NANA03.171.3NANANA2.5737.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm40513.81.2NANA06.931.2NANANA3.2437.3
OkaraOkara3956.830.760.352.63048.3NANANANANA14
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu37515.81.88NANA05.71.5NANANA2.2534
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.6
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu35314.82.5NANA03.421.4NANANA3.1838.5
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt3414.020NANA05836NANANA2.058
SILK Blueberry soy yogurtSILK Blueberry soy yogurt3414.020NANA05842NANANA2.058
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu34115.72.05NANA05.21.7NANANA3.0734.3
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt3414.020NANA05840NANANA2.058
SILK Key Lime soy yogurtSILK Key Lime soy yogurt3414.020NANA06042NANANA2.058
SILK Raspberry soy yogurtSILK Raspberry soy yogurt3414.020NANA06044NANANA2.058
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6
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
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm326161.96NANA05.931.3NANANA3.2633
SILK Peach soy yogurtSILK Peach soy yogurt3193.770NANA06047NANANA1.97.5
SILK Strawberry soy yogurtSILK Strawberry soy yogurt3193.770NANA058.241.3NANANA1.97.5
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411
SILK Original CreamerSILK Original Creamer300200NANA0200NANANA00
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.7
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.4
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm26115.42.87NANA05.632.87NANANA3.1334.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.3
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.3
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA21
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA18
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA20
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
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.2
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA1520
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA1919
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820
SILK French Vanilla CreamerSILK French Vanilla Creamer226150NANA04545NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.6
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.621
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6
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
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.2
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.24
TempehTempeh156173.970.396.330124.2NANANA5.831.7
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6
MisoMiso1529.11.550.613.76038.49.49.1008.219.4
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.24
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.85
YokanYokan, prepared from adzuki beans and sugar1150.140.05NA0.03070NANANANANA3.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.3321
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.3321
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.618
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.091
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA12
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6
Macronutrients in Top 100 Legumes with the lowest Energy content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Energy per 300 calories.
Top 5 legumes with least amount of energy per 300 calories are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from soy (tamari)
- Soy sauce made from hydrolyzed vegetable protein