Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.28151
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.4140
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.7111
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.799
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.6889
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.0383
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.478.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.9670
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.566.7
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.3566.3
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.262.8
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.260
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.56757
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.6656.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.1656
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.4555.8
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.555
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.15754.8
NattoNatto47.45.20.750.352.6062.3NANANA2.569.254.5
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.8854.5
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.354.5
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.3353.4
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.153
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.753
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.6352
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.3651.4
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.6550.8
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.1750.7
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.3350
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.650
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.2449.4
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.748.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.7648
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.348
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
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.2747
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.8746.6
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.0646.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.745.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.6645.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.351345.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.53745.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.745
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.745
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
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
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.143.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.4743.4
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.843
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.7242.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.0642.4
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.642
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.21242
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.442
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.142
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.6641.6
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.741
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.8840.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.61240.3
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
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.239.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.639.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.939
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.5339
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.0438.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.6738.6
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
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.638
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.8838
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.337.7
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.837.4
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.4437
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.8736.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.2236.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.7436.6
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.1636.4
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.8335.4
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.9735
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.335
OkaraOkara1322.280.250.120.88016NANANANANA4.6334.2
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.8333
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.232
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.331.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.7831
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.231
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.0730.5
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.5730.5
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.7330.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.1530.3
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.5529.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.6829.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.429.3
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.1328
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.127
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA625.6
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.825.2
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA424.6
Macronutrients in Top 100 Legumes with the highest Magnesium content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Magnesium per 100 calories.
Top 5 legumes with most amount of magnesium per 100 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Raw Mothbeans
- Raw Full-fat Soy Flour
- Boiled Mothbeans