Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.21215.7
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.715
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.814.6
OkaraOkara1322.280.250.120.88016NANANANANA4.6314
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.7214
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.612.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.61212
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.611.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.7411.6
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.2811
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.9710.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.9710.6
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.068.9
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.038.16
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.178.04
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.67.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.767.2
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.736.87
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.536.44
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.245.7
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.665.13
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.64.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.34.34
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.654.3
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.574.3
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.64.24
NattoNatto47.45.20.750.352.6062.3NANANA2.569.24.17
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.24.07
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.24
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.83.9
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.43.9
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5673.84
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.33.8
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.453.8
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.873.8
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.13.8
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.53.76
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.673.73
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.463.6
MisoMiso50.53.040.520.21.250133.133.03002.736.463.54
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.063.47
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.633.26
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.163
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.352.94
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1572.68
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.72.54
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.782.4
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.662.4
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.42.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.62.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.962.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.682.4
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.72.4
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.332.4
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.12.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.72.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.22.4
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.032.37
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.92.36
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.882.36
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.42.26
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated28.50.0170.00500.005024.50NANANA0.140.0462.25
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.12.25
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.072.23
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.35132.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.662.16
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.82.14
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.352.13
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.162.1
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.882.07
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.32
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.221.97
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.71.73
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.151.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.631.43
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.631.43
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.371.4
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.81.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.11.4
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.441.36
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.751.36
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.71.33
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.51.33
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.551.27
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.21.07
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.10.96
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.870.96
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.70.95
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.830.94
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.270.94
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.40.94
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.040.94
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.10.94
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.330.94
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.880.94
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.5370.94
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.470.93
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.30.92
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.30.92
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.70.91
Macronutrients in Top 100 Legumes with the highest Selenium 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 Selenium per 100 calories.
Top 5 legumes with most amount of selenium per 100 calories are:
- Tofu, extra firm, prepared with nigari
- Salted and Fermented Tofu
- Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
- Okara
- Tofu yogurt