Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.153.02
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.234.27
YokanYokan, prepared from adzuki beans and sugar1920.230.083NA0.050117NANANANANA6.3334.6
LentilsRaw Lentils1421.50.220.160.590902.90.3802.1153566.8
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.782
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.482.4
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.886.5
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.587
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.494
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA1627104
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.2235111
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.1718119
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.6120
MisoMiso253152.61.026.2606415.7150013.632.3121
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.4122
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA20123
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA619126
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA30128
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.4136
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7140
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA2327146
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.4147
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.8148
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.7152
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.6152
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623152
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3153
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA1941155
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439155
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.4158
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631161
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA2534165
OkaraOkara65811.41.270.594.4080.5NANANANANA23171
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.5175
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.2235176
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA2934177
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8182
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.7183
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA36184
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.3184
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2185
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434187
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.5188
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.4189
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728190
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833192
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833192
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4193
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.330193
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7194
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5195
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753197
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.551197
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828201
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828201
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860201
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4203
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4205
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3208
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4210
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632210
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260211
TempehTempeh260286.60.6510.60207.03NANANA9.6453211
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3212
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6213
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA1429214
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3217
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4218
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8221
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3224
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132224
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4224
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5225
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.735227
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4227
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3228
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4229
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3231
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4233
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.3236
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.7758237
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6239
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8241
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3242
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2247
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453250
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7251
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.331254
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.2254
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632257
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733260
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6265
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6265
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6267
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4272
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4272
NattoNatto237263.771.741303011.6NANANA12.846273
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835274
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.4274
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2279
Macronutrients in Top 100 Legumes with the lowest Magnesium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Magnesium per 500 calories.
Top 5 legumes with least amount of magnesium per 500 calories are:
- Vermicelli, made from soy
- Long Rice Chinese Noodles, dehydrated
- Yokan, prepared from adzuki beans and sugar
- Raw Lentils
- Home Prepared Hummus