Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu847234.07NANA018.64.5NANANA6.7854
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.1718
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu714253.57NANA05.32.14NANANA4.362.6
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.3
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.3
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm676232.03NANA011.62.03NANANA5.462
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753
OkaraOkara65811.41.270.594.4080.5NANANANANA23
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.7758
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu62526.33.13NANA09.52.5NANANA3.7556.8
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu58824.64.18NANA05.72.35NANANA5.364.2
SILK Raspberry soy yogurtSILK Raspberry soy yogurt5686.70NANA010073.5NANANA3.413.4
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt5686.70NANA09760NANANA3.413.4
SILK Blueberry soy yogurtSILK Blueberry soy yogurt5686.70NANA09770NANANA3.413.4
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu568263.4NANA08.72.84NANANA5.157.2
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt5686.70NANA09767NANANA3.413.4
SILK Key Lime soy yogurtSILK Key Lime soy yogurt5686.70NANA010070NANANA3.413.4
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm54326.63.26NANA09.92.17NANANA5.4355.3
SILK Peach soy yogurtSILK Peach soy yogurt5326.280NANA010078.2NANANA3.212.5
SILK Strawberry soy yogurtSILK Strawberry soy yogurt5326.280NANA09769NANANA3.212.5
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
SILK Original CreamerSILK Original Creamer50033.40NANA033.40NANANA00
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.4
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm43525.74.8NANA09.44.8NANANA5.257.6
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.8
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA30
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.6
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.511
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA2534
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA2934
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.15
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.08
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6
SILK French Vanilla CreamerSILK French Vanilla Creamer376250NANA07575NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.3
Macronutrients in Top 100 Cereals & Legumes with the lowest Energy content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Energy per 500 calories.
Top 5 cereals & legumes with least amount of energy per 500 calories are:
- Cooked Oat Bran
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from soy (tamari)