Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.4755
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8698
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.4555
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.6494
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.4444
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635415
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA2737391
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.8350
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6333
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.7331
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.441314
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536300
White BeansRaw White Beans1501.280.330.250.30903.17NANANA2335285
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3282
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8281
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2279
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.4274
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835274
NattoNatto237263.771.741303011.6NANANA12.846273
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4272
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4272
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6267
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6265
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6265
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733260
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632257
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.2254
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.331254
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7251
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453250
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2247
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3242
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8241
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6239
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
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.3236
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4233
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3231
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4229
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3228
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4227
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.735227
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5225
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4224
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
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
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4218
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3217
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA1429214
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6213
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3212
TempehTempeh260286.60.6510.60207.03NANANA9.6453211
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260211
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632210
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4210
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3208
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4205
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4203
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860201
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
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.551197
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753197
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5195
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7194
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.330193
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4193
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
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728190
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.4189
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.5188
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434187
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2185
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.3184
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA36184
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.7183
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8182
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA2934177
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.2235176
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.5175
OkaraOkara65811.41.270.594.4080.5NANANANANA23171
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA2534165
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631161
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.4158
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439155
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA1941155
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3153
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623152
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.6152
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.7152
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.8148
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.4147
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA2327146
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7140
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.4136
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA30128
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA619126
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA20123
Macronutrients in Top 100 Legumes with the highest Magnesium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Magnesium per 500 calories.
Top 5 legumes with most amount of magnesium per 500 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans
- Raw Full-fat Soy Flour
- Boiled Mothbeans