Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.0911.8
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.142.56
YokanYokan, prepared from adzuki beans and sugar1150.140.05NA0.03070NANANANANA3.820.8
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.12140
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.2449
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.052049.4
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.31952
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.352
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.256
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.262.7
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.332166.7
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.871.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA152072
MisoMiso1529.11.550.613.76038.49.49.1008.219.472.7
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.2473
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA1274
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.475.7
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA1877
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.381.5
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.484.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.288
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.71488
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.789
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.491
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.91191
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.791
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.292
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.793
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.393
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.8595
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.696
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.599
OkaraOkara3956.830.760.352.63048.3NANANANANA14103
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919105
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.3321106
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5106
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5109
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2110
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.7110
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.6110
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3111
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.3112
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA1919113
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6114
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8114
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.720115
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.720115
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820116
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.618116
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6117
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7117
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232118
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6118
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717121
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717121
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836121
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.6122
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520123
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520125
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2126
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319126
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636127
TempehTempeh156173.970.396.330124.2NANANA5.831.7127
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821127
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411128
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4129
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4130
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2131
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3133
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4134
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619134
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23134
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623135
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.621136
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3136
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720137
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720137
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318139
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6140
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719142
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8142
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219144
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3144
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535145
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7148
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8150
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619150
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5152
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429152
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719154
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620156
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820159
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3159
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319160
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219163
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6163
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6164
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621164
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5164
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3167
Macronutrients in Top 100 Legumes with the lowest Magnesium 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 Magnesium per 300 calories.
Top 5 legumes with least amount of magnesium per 300 calories are:
- Vermicelli, made from soy
- Long Rice Chinese Noodles, dehydrated
- Yokan, prepared from adzuki beans and sugar
- Raw Lentils
- Home Prepared Hummus