Soy VermicelliVermicelli, made from soy1.8000NA0NA00000.463.441.8
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.1300.170.0850.043NA1.70000.1102.56
YokanYokan, prepared from adzuki beans and sugar00.0060.0050.0660.110.009NA9.23000NANA20.8
LentilsRaw Lentils1.70.740.182.221.820.46NA40803.8400.424.2640
HummusHome Prepared Hummus00.150.0880.680.490.68NA100013.401.275.149
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA49.4
Split Green PeasRaw Split Green Peas5.770.590.22.970.790.12NA12.401.500.0991352
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.452
Canned Chickpeas Canned Chickpeas , Solids2.160.0580.0320.3NA0.25NA10400.2200.637.3456
Chickpeas Raw Chickpeas 2.40.380.171.221.260.42NA44203.1700.657.1462.7
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.6766.7
Chocolate SoymilkUnfortified Chocolate Soymilk00.11.252.440.420.37NA52.43.338.100.04814.371.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.150.0371.03NA0.28NA5700.500.0741472
MisoMiso6.060.150.351.370.510.3NA28.80.12000.01544.472.7
Carob flourCarob flour1.350.0720.622.560.0640.49NA3900.2700.85073
FalafelHome prepared Falafel0.90.130.150.940.260.11NA83.801.440NANA74
Peanut SpreadLow Sugar Peanut Spread00.0540.0567.560.570.22NA66.50003.720.2875.7
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.130.0490.67NANANA5400.260NANA77
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0540.0576.980.570.21NA470003.20.2581.5
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.140.050.72NANANA6300.260NANA84.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.388
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0430.0456.920.60.23NA6000.403.46088
PeanutsRaw Peanuts00.340.0716.40.940.18NA1270004.4089
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0780.17.340.520.24NA49.60002.5091
Peanut ButterSmooth Peanut Butter00.0550.0546.70.530.28NA180003.03091
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.391
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.480.142.261.50.12NA1650100.07612.792
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA93
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.493
Commercial HummusHummus, commercial1.270.20.161.30.440.18NA60.80001.952995
Canned Kidney BeansCanned All Types Kidney BeansNA0.410.181.470.490.26NA12904.300.07114.696
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.0712099
OkaraOkara00.0790.0790.390.350.45NA103000NANA103
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.34105
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA106
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.07120106
Canned CowpeasCanned Common CowpeasNA0.30.291.380.740.18NA199010.50NANA109
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA110
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA110
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.460.151.140.530.18NA457000NANA110
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.390.251.830.480.3NA8502.9600.07415111
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.2112
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.6113
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.3114
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.360.151.940.790.12NA275000NANA114
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.6115
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.6115
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA116
Adzuki BeansRaw Adzuki Beans0.910.410.22.41.340.32NA567000NANA116
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.37117
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2.730.260.241.940.430.2NA28400.8200.0557.9117
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.47118
Cooked TempehTempeh, cooked00.0830.553.30.70.31NA32.30.22000.6229.7118
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.7121
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.7121
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA121
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.270.151.710.23NA284000NANA122
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.195123
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.7125
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.217126
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA126
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.03610127
TempehTempeh00.120.564.130.430.34NA37.50.13000.6330127
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA127
Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.9911128
Chickpea flourChickpea flour (besan)1.550.380.0821.370.470.38NA3390000.647.05129
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.30.141.270.520.24NA17402.80NANA130
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.520.131.150.60.35NA3380001.977.45131
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.84133
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.380.161.20.730.28NA21303.4202.087.9134
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.63134
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA134
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4.230.0850.214.060.50.19NA13907.60NANA135
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.55136
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.340.131.250.470.023NA14902.770NANA136
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.4137
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2.860.470.171.651.170.19NA45402.8600.437.7137
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.7139
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA140
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.96142
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.23142
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA144
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.6144
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.210.55141.350.72NA6500000145
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA148
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.5150
Black BeansRaw Black Beans00.790.171.70.790.25NA3910000.184.93150
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.84152
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.7152
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.3154
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.23156
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.5159
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.185159
Pigeon Peas Raw Pigeon Peas 0.870.560.162.61.10.25NA399000NANA160
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA163
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.8163
NattoNatto00.230.2700.310.18NA11.4018.500.01433164
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.46164
French BeansRaw French Beans00.470.191.820.690.35NA34904.020NANA164
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.3167
Vitamins in Top 100 Legumes with the lowest Magnesium 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 Magnesium per 300 calories.
Top 5 legumes with least amount of magnesium per 300 calories are:
- Vermicelli, made from soy
- Long Rice Chinese Noodles, dehydrated
- Yokan, prepared from adzuki beans and sugar
- Raw Lentils
- Home Prepared Hummus