Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.030.6
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated28.50.0170.00500.005024.50NANANA0.140.0460.85
YokanYokan, prepared from adzuki beans and sugar38.50.0460.017NA0.01023.4NANANANANA1.276.92
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.04713.4
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.7516.4
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.6816.5
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.3517.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.117.4
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.0718.7
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.421
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.9722.2
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.624
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.724
MisoMiso50.53.040.520.21.250133.133.03002.736.4624.2
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.124.3
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA424.6
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.825.2
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA625.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.127
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.1328
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.429.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.6829.4
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.5529.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.1530.3
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.7330.4
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.5730.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.0730.5
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.231
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.7831
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.331.6
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.232
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.8333
OkaraOkara1322.280.250.120.88016NANANANANA4.6334.2
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.335
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.9735
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.8335.4
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.1636.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.7436.6
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.2236.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.8736.8
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.4437
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.837.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.337.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.8838
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.638
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.6338.5
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.6338.5
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.6738.6
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.0438.6
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.5339
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.939
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.639.5
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.239.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.640.2
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.640.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.61240.3
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.8840.6
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.741
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.6641.6
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.142
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.442
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.21242
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.642
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.0642.4
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.7242.6
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.843
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.4743.4
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.143.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.844.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.4644.7
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.3744.7
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.745
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.745
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.53745.3
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.351345.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.6645.7
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.745.7
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.0646.3
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.8746.6
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.2747
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.647.4
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.348
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.7648
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.748.3
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.2449.4
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.650
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.3350
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.1750.7
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.6550.8
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.3651.4
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.6352
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.753
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.153
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.3353.4
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.354.5
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.8854.5
NattoNatto47.45.20.750.352.6062.3NANANA2.569.254.5
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.15754.8
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.555
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.4555.8
Macronutrients in Top 100 Legumes with the lowest Magnesium 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 Magnesium per 100 calories.
Top 5 legumes with least amount of magnesium per 100 calories are:
- Vermicelli, made from soy
- Long Rice Chinese Noodles, dehydrated
- Yokan, prepared from adzuki beans and sugar
- Raw Lentils
- Home Prepared Hummus