ShoyuShoyu Soy Sauce530.570.0730.0290.2304.930.400.30.10.88.14
SoymilkSoymilk Unfortified541.750.210.0750.5806.34NANANA0.63.27
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu592.70.48NANA02.20.53NANANA0.86.38
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein600.510.040.020.1307.841.300.700.57
TamariSoy sauce made from soy (tamari)600.10.0110.0050.03905.571.7NANANA0.810.5
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)613.70.530.251.8401.180.7NANANA0.27.17
Chocolate SoymilkUnfortified Chocolate Soymilk631.530.240.0750.5809.957.86NANANA0.42.26
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu703.50.5NANA00.740.3NANANA0.68.76
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned710.220.0370.0070.084012.4NANANANA3.75.47
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm743.40.3NANA01.70.3NANANA0.89.2
OkaraOkara761.730.190.0890.67012.2NANANANANA3.52
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.1
Canned CowpeasCanned Common Cowpeas770.550.140.0870.15013.6NANANANA3.34.74
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)784.170.790.171.4702.850.6NANANA0.99.04
Canned Large Lima BeansLima beans, large, mature seeds, canned790.170.0390.0230.052015NANANANA4.84.93
Canned Refried Beans, fat-freeRefried beans, canned, fat-free790.450.0930.150.13013.50.61000.614.75.34
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu804.20.5NANA01.520.4NANANA0.69.1
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids810.360.130.0510.0830151.85001.854.35.2
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids820.560.120.120.0860151.02NANANA4.64.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt820.560.120.120.0860151.02NANANA4.64.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned830.280.0720.0550.066015NANANANA6.35.54
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari835.260.920.262.401.180.71NANANA110
Canned Kidney BeansCanned All Types Kidney Beans840.60.140.0820.11014.51.85001.854.35.2
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu854.20.71NANA00.970.4NANANA0.911
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt881.180NANA01710.6NANANA0.62.35
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt881.180NANA01711.8NANANA0.62.35
SILK Blueberry soy yogurtSILK Blueberry soy yogurt881.180NANA01712.4NANANA0.62.35
SILK Key Lime soy yogurtSILK Key Lime soy yogurt881.180NANA017.712.4NANANA0.62.35
SILK Raspberry soy yogurtSILK Raspberry soy yogurt881.180NANA017.713NANANA0.62.35
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu884.60.6NANA01.530.5NANANA0.910
Canned Refried BeansRefried beans, canned, traditional style9020.630.170.36013.60.54000.543.75
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned910.290.0750.0570.068016.60.23NANANA6.96.03
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium910.290.0750.0570.068016.60.23NANANA6.96.03
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm924.90.6NANA01.820.4NANANA110
SILK Peach soy yogurtSILK Peach soy yogurt941.180NANA01914.7NANANA0.62.35
SILK Strawberry soy yogurtSILK Strawberry soy yogurt941.180NANA018.213NANANA0.62.35
Tofu YogurtTofu yogurt941.80.260.120.90161.24NANANA0.23.5
SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA00
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1050.380.120.0090.120192NANANA7.67
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.550.0380.340.024018.32NANANA6.47.54
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1100.40.0660.0120.15019.71.82NANANA5.47.6
Canned Navy BeansBeans, navy, mature seeds, canned1130.430.110.0850.1020.50.28NANANA5.17.53
Canned Great Northern BeansBeans, great northern, mature seeds, canned1140.390.120.0720.0890211.4NANANA4.97.37
Canned Pinto BeansCanned Pinto Beans, Solids1140.90.160.160.12020.20.54000.545.57
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.26
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1150.380.0890.0520.120212.9NANANA77.8
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1155.91.1NANA02.161.1NANANA1.213.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.73
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.99
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.9
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1170.97NANANA020.8NANANANANA7.04
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.14
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1180.450.140.0840.1021NANANANA78.33
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1180.390.0540.0280.140212.9NANANA8.38.34
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.3
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1192.920.350.130.609.9NANANANA2.815.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1210.930.330.130.22021NANANANA68.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1210.380.0830.0090.2023.3NANANANA6.76.76
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1260.380.0880.0520.12023.3NANANANA7.78.04
Boiled Kidney BeansBoiled All Types Kidney Beans1270.50.0730.170.110230.32NANANA6.48.67
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.67
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1280.10.036NA0.021024.8NANANANA7.37.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.05
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.2
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.86
SILK French Vanilla CreamerSILK French Vanilla Creamer1336.670NANA02020NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1360.460.120.0910.11024.5NANANANA8.69.34
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1382.470.210.0360.930234NANANA6.37.04
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.73
Canned Chickpeas Canned Chickpeas , Solids1392.770.210.0360.93022.54NANANA6.47.05
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1400.620.0980.180.14NA260.37000.3710.58.23
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.97
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1430.650.140.140.098026.20.34000.3499
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1441.080.280.210.25025.30.34NANANA10.49.16
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.6
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.06
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.86
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.2
HummusHome Prepared Hummus1778.61.140.0742.040200.27NANANA44.86
TempehTempeh192112.540.254.0507.642.7NANANA3.720.3
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.720
MisoMiso19861.030.412.48025.46.26005.412.8
NattoNatto211111.60.735.48012.74.9NANANA5.419.4
Carob flourCarob flour2220.650.090.0040.2108949NANANA39.84.62
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.8
YokanYokan, prepared from adzuki beans and sugar2600.120.043NA0.026060.7NANANANANA3.3
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.919
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.919
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.720
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.1
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.6
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.4
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.3
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.723
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.6
Macronutrients in Top 100 Legumes with the lowest Energy content per 100 g
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Energy per 100 grams.
Top 5 legumes with least amount of energy per 100 grams are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)