Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.850
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.840
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.880
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.040
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.570
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.630
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.30
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.270
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.630
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.70
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.330
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.670
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.870
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.870
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.470
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.50
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.460
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.060
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.450
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.20
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.830
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.10
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.70
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.440
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.830
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.70
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.660
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.880
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.630
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.10
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.10
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.130
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA60
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.60
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.60
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.30
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.170
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.30
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.30
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.370
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.5370
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5670
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.360
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.70
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.90
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.660
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.70
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.10
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.80
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.070
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.10
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.40
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.40
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.730
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.160
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.660
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1570
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA40
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.060
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.060
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.30
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.750
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.960
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.780
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.680
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.0470
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.240
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.80
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.350
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.40
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.160
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.35130
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90
MisoMiso50.53.040.520.21.250133.133.03002.736.460
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.680
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.70
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.70
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.880
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.20
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.40
NattoNatto47.45.20.750.352.6062.3NANANA2.569.20
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated28.50.0170.00500.005024.50NANANA0.140.0460
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.30
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3620
Macronutrients in Top 100 Cereals & Legumes with the lowest Vitamin D content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Vitamin D per 100 calories.
Top 5 cereals & legumes with least amount of vitamin d per 100 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley