Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025453
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346419
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA20333
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426297
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA20267
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621249
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622235
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA21210
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.6200
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA1719199
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5188
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5180
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721171
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223169
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5168
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3167
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5164
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621164
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6164
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6163
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219163
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319160
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3159
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820159
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620156
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719154
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429152
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5152
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619150
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8150
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7148
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535145
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3144
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219144
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
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719142
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6140
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318139
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720137
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720137
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3136
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.621136
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623135
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23134
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
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
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2131
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4130
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4129
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411128
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821127
TempehTempeh156173.970.396.330124.2NANANA5.831.7127
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636127
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319126
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2126
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520125
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520123
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.6122
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836121
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
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6118
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232118
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7117
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6117
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.618116
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820116
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
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8114
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.6114
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA1919113
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.3112
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.3111
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.6110
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.7110
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.2110
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.5109
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.5106
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.3321106
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.711919105
OkaraOkara3956.830.760.352.63048.3NANANANANA14103
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.599
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.696
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.8595
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.393
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.793
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.292
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.791
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.91191
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.491
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.789
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.71488
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.288
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.484.2
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.381.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA1877
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.475.7
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA1274
Macronutrients in Top 100 Legumes with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Magnesium per 300 calories.
Top 5 legumes with most amount of magnesium per 300 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans
- Raw Full-fat Soy Flour
- Boiled Mothbeans