ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.4
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.06
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu1694.60.81NANA03.70.9NANANA1.3611
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.7
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.5
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.8
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.6
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu14350.71NANA01.060.43NANANA0.8612.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.7
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1354.60.41NANA02.30.41NANANA1.112.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.6
OkaraOkara1322.280.250.120.88016NANANANANA4.63
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.16
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.76
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.24
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1255.250.63NANA01.90.5NANANA0.7511.4
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.44
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.6
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.212
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.67
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.2
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1184.930.84NANA01.140.47NANANA1.0613
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1141.340NANA019.414NANANA0.682.67
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1145.230.68NANA01.740.57NANANA1.0211.4
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1141.340NANA019.413.4NANANA0.682.67
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1141.340NANA02014NANANA0.682.67
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1141.340NANA02014.7NANANA0.682.67
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1141.340NANA019.412NANANA0.682.67
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.53
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.63
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.63
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1095.330.65NANA01.980.43NANANA1.111
SILK Peach soy yogurtSILK Peach soy yogurt1061.260NANA02015.6NANANA0.642.5
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1061.260NANA019.413.8NANANA0.642.5
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.72
SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA00
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.57
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.2
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.9
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.66
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.46
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.13
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.37
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm875.130.96NANA01.880.96NANANA1.0411.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.8
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.78
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.66
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.96
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.68
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.03
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.07
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.06
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.3513
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.4
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.83
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.83
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.88
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.47
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.7
SILK French Vanilla CreamerSILK French Vanilla Creamer7550NANA01515NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.87
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.1
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.537
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.07
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.88
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.36
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.612
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.74
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.22
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.1
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.28
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.4
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.6
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.75
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.6
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.2
MisoMiso50.53.040.520.21.250133.133.03002.736.46
NattoNatto47.45.20.750.352.6062.3NANANA2.569.2
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.1
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.3
YokanYokan, prepared from adzuki beans and sugar38.50.0460.017NA0.01023.4NANANANANA1.27
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.97
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.97
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.04
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.03
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.567
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.1
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.16
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.87
Macronutrients in Top 100 Legumes with the lowest Energy content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Energy per 100 calories.
Top 5 legumes with least amount of energy per 100 calories are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)