ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.200000566
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.7556
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA4.58NANANA508
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA9000000500
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.210.55141.350.72NA6500000500
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.84492
Chocolate SoymilkUnfortified Chocolate Soymilk00.11.252.440.420.37NA52.43.338.100.04814.3476
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA429
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA423
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA1.62NANA2.03NANA5.8NA409NANA405
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.47395
OkaraOkara00.0790.0790.390.350.45NA103000NANA395
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA390
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.23385
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA380
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.6380
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA375
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.07415370
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.7366
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.7366
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA361
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.03610361
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.6357
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA3.9NANANA353
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA60NANANA341
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA60NANANA341
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA60NANANA341
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA60NANANA341
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA60NANANA341
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA341
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.37333
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.6330
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.6330
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA1.43NANA1.63NANA4.73NA329NANA326
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA56NANANA319
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA56NANANA319
Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.9911319
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA300
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.3286
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.7286
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.7286
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.9273
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.7265
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA263
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.63263
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.9263
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA256NA38.3261
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.2261
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.4259
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA259
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.4259
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA256
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA256
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.130.0490.67NANANA5400.260NANA256
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.7254
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA254
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA254
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA252
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA248
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.150.0371.03NA0.28NA5700.500.07414248
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA238
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.07120236
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.07120236
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA234
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA233
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.6231
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.5227
SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA226
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA221
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.4217
Canned Chickpeas Canned Chickpeas , Solids2.160.0580.0320.3NA0.25NA10400.2200.637.34216
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.55216
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.3214
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA211
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.34210
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.3208
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA208
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA207
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA204
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.45201
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.14199
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.3183
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.5174
HummusHome Prepared Hummus00.150.0880.680.490.68NA100013.401.275.1169
TempehTempeh00.120.564.130.430.34NA37.50.13000.6330156
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.7154
MisoMiso6.060.150.351.370.510.3NA28.80.12000.01544.4152
NattoNatto00.230.2700.310.18NA11.4018.500.01433142
Carob flourCarob flour1.350.0720.622.560.0640.49NA3900.2700.850135
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.9529127
YokanYokan, prepared from adzuki beans and sugar00.0060.0050.0660.110.009NA9.23000NANA115
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.67111
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA111
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA91
Soy VermicelliVermicelli, made from soy1.8000NA0NA00000.463.4491
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.0590
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.21790
FalafelHome prepared Falafel0.90.130.150.940.260.11NA83.801.440NANA90
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA89.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.389.6
Vitamins in Top 100 Legumes with the lowest Energy content per 300 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Energy per 300 calories.
Top 5 legumes with least amount of energy per 300 calories are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from soy (tamari)
- Soy sauce made from hydrolyzed vegetable protein