ShoyuShoyu Soy Sauce00.130.658.71.180.59NA55.600000210
SoymilkSoymilk Unfortified00.240.272.041.50.31NA71.40000.4412214
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA3.57NANANA234
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.170.4311.21.070.57NA51.600000238
TamariSoy sauce made from soy (tamari)00.230.615.71.50.79NA71.400000238
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.190.152.120.20.21NA17500.7900.047.94242
Chocolate SoymilkUnfortified Chocolate Soymilk00.0871.042.040.350.31NA43.72.786.7500.0412250
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA278
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned3.970.0790.23.80.470.18NA13107.140NANA282
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA1.6NANA2NANA5.68NA401NANA294
OkaraOkara00.0790.0790.40.350.46NA103000NANA302
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.500.400.049.53302
Canned CowpeasCanned Common CowpeasNA0.30.291.40.750.18NA202010.70NANA306
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.240.250.40.440.28NA75.400.7900.049.53310
Canned Large Lima BeansLima beans, large, mature seeds, canned00.220.131.041.030.36NA198000NANA314
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.120.061.440.770.45NA22603.5700.167.94314
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA318
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.420.271.960.520.32NA9103.1800.07916.3321
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.210.0641.060.540.29NA9502.7802.28.33325
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.210.0641.060.540.54NA9502.7802.28.33325
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.150.1520.570.22NA30603.180NANA329
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.190.190.963.350.33NA35.70000.0411329
Canned Kidney BeansCanned All Types Kidney BeansNA0.460.21.630.550.29NA14304.7600.07916.3333
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA4.37NANANA337
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA70NANANA349
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA70NANANA349
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA70NANANA349
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA70NANANA349
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA70NANANA349
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA349
Canned Refried BeansRefried beans, canned, traditional style00.30.311.460.750.41NA43.702400.368.33357
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.560.482.460.730.22NA242010.702.469.13361
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.560.482.460.730.22NA242010.702.469.13361
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA1.75NANA2NANA5.75NA401NANA365
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA70NANANA373
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA70NANANA373
Tofu YogurtTofu yogurt7.940.240.0790.95NA0.079NA2409.9201.2314373
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA397
Canned Baked BeansCanned Baked Beans no Salt200.60.241.7NA0.52NA95012.300.63.18417
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt3.970.650.242.31.630.27NA63103.9700.610.7417
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt7.940.60.35.951.70.23NA37303.9700.610.7417
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3.970.380.352.820.620.29NA41301.200.07911.5437
Canned Navy BeansBeans, navy, mature seeds, canned00.560.221.930.680.41NA24602.7803.111.5448
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.570.241.831.10.42NA32105.1603.1412452
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.210.0751.08NANANA9500.40NANA452
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.5452
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.640.221.671.670.64NA3290000.717.94456
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA389NA58.3456
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.75460
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.75460
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA460
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.20.0751.04NANANA83.300.40NANA464
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA464
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA464
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.630.232.71.060.46NA40505.160NANA468
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.750.223.532.360.19NA25801.600.1220468
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA468
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.530.211.960.750.036NA23404.370NANA472
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.240.061.66NA0.45NA9100.7900.1222.6480
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.580.233.11.270.2NA441000NANA480
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA500
Boiled Kidney BeansBoiled All Types Kidney Beans00.640.232.30.870.48NA51604.7600.1233.3504
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.3504
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.460.252.851.70.38NA480000NANA508
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.520.252.170.880.42NA29804.760NANA512
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.4513516
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.970.2320.960.27NA5910003.4513524
SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA528
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.830.272.040.950.32NA822000NANA540
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.970.0990.060.5NA0.46NA16300.401.1513.5548
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.7314552
Canned Chickpeas Canned Chickpeas , Solids3.970.110.060.56NA0.46NA19100.401.1513.5552
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.940.262.581.060.55NA55603.5700.042.4556
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA564
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.770.251.260.830.91NA68303.1803.7314568
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.7314572
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA572
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA575
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA583
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt01.020.252.261.20.69NA6670003.914.7591
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.3599
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.416651
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.2683
HummusHome Prepared Hummus00.350.211.61.141.6NA234031.402.9812703
TempehTempeh00.311.4210.51.10.85NA950.32001.676.6762
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.6774
MisoMiso160.390.923.61.340.79NA75.40.32000.04116786
NattoNatto00.640.7500.850.52NA31.8051.600.0492837
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.50881
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.190941
YokanYokan, prepared from adzuki beans and sugar00.020.0160.230.390.032NA31.8000NANA1032
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.16311072
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA1072
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA1306
Soy VermicelliVermicelli, made from soy7.94000NA0NA00002.02151314
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.41322
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.21322
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA1322
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA1330
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.41330
Vitamins in Top 100 Legumes with the lowest Energy content per 14 oz
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Energy per 14 ounces.
Top 5 legumes with least amount of energy per 14 ounces are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)