ShoyuShoyu Soy Sauce00.0470.233.10.420.21NA200000075
SoymilkSoymilk Unfortified00.0850.0980.730.530.11NA25.50000.164.2576.5
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA1.28NANANA83.6
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.060.1540.380.2NA18.40000085
TamariSoy sauce made from soy (tamari)00.0840.225.60.530.28NA25.50000085
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0670.0520.760.0720.074NA62.400.2800.0142.8386.5
Chocolate SoymilkUnfortified Chocolate Soymilk00.0310.370.730.130.11NA15.60.992.400.0144.2589.3
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA99
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1.40.0280.0711.360.170.064NA46.802.550NANA101
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA0.57NANA0.71NANA2.03NA143NANA105
OkaraOkara00.0280.0280.140.120.16NA37000NANA108
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0740.280.0960.067NA21.300.1400.0143.4108
Canned CowpeasCanned Common CowpeasNA0.110.10.50.270.064NA72.303.830NANA109
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.0850.0890.140.160.1NA2700.2800.0143.4111
Canned Large Lima BeansLima beans, large, mature seeds, canned00.0780.0480.370.370.13NA71000NANA112
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0430.0210.510.280.16NA80.801.2800.0572.83112
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA113
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.150.0950.70.180.11NA32.601.1300.0285.8115
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0740.0230.380.190.1NA3400.9900.782.98116
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0740.0230.380.190.19NA3400.9900.782.98116
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0550.0550.710.20.078NA10901.130NANA118
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0680.0680.341.20.12NA12.80000.0143.97118
Canned Kidney BeansCanned All Types Kidney BeansNA0.160.0720.580.20.1NA5101.700.0285.8119
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA1.56NANANA120
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA25NANANA125
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA25NANANA125
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA25NANANA125
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA25NANANA125
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA25NANANA125
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA125
Canned Refried BeansRefried beans, canned, traditional style00.110.110.520.270.15NA15.608.500.132.98128
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.20.170.880.260.078NA86.503.8300.883.26129
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.20.170.880.260.078NA86.503.8300.883.26129
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA0.62NANA0.71NANA2.06NA143NANA130
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA25NANANA133
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA25NANANA133
Tofu YogurtTofu yogurt2.830.0850.0280.34NA0.028NA8.503.5400.444.96133
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA142
Canned Baked BeansCanned Baked Beans no Salt7.10.210.0850.61NA0.18NA3404.400.211.13149
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1.40.230.0860.820.580.095NA22501.400.213.83149
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2.830.210.112.130.610.082NA13301.400.213.83149
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1.40.140.1310.220.1NA14700.4300.0284.1156
Canned Navy BeansBeans, navy, mature seeds, canned00.20.0780.690.240.15NA8800.9901.14.1160
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.20.0850.650.390.15NA11501.8401.14.25162
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0740.0270.39NANANA3400.140NANA162
Canned White BeansBeans, white, mature seeds, canned00.140.0520.160.260.11NA920001.14.1162
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.230.0780.60.60.23NA1180000.262.83163
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA139NA21163
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1.40.290.0780.70.580.14NA29500.5700.42.4164
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.240.11.50.90.25NA25702.1300.162.4164
FuyuSalted and Fermented Tofu00.220.140.540.190.13NA4100.280NANA164
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.0710.0270.37NANANA29.800.140NANA166
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.380.0520.580.450.052NA5.67000NANA166
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1.40.180.0330.950.550.13NA20301.40NANA166
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.220.0840.970.380.17NA14501.840NANA167
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.270.0791.260.840.068NA9200.5700.0437.1167
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.30.0910.780.560.13NA20700.570NANA167
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.190.0750.70.270.013NA83.601.560NANA169
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.0850.0210.59NA0.16NA32.600.2800.0438.08172
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.210.0841.10.450.071NA157000NANA172
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.230.0780.940.670.11NA213000NANA179
Boiled Kidney BeansBoiled All Types Kidney Beans00.230.0820.820.310.17NA18401.700.04312180
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.230.0820.820.310.17NA18401.700.04312180
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.160.09110.610.14NA172000NANA181
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.180.0880.770.310.15NA10601.70NANA183
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.320.0790.750.370.11NA1220001.234.68184
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.350.0840.720.340.098NA2110001.234.68187
SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA189
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.30.0980.730.340.11NA293000NANA193
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1.40.0350.0210.18NA0.16NA5800.1400.414.8196
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.170.0650.20.320.13NA1150001.334.96197
Canned Chickpeas Canned Chickpeas , Solids1.40.0380.0210.2NA0.16NA6800.1400.414.8197
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.340.0940.920.380.2NA19801.2800.0140.85198
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.330.0840.390.360.18NA194000NANA201
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.270.0880.450.30.32NA24401.1301.334.96203
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.270.1510.320.18NA11502.5501.334.96204
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.220.140.540.190.13NA4100.280NANA204
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.060.110.910.0520.055NA3100.430NANA206
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.420.181.180.220.067NA14000NANA208
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.360.0890.810.420.25NA2380001.45.24211
Soy CheeseSoybean, curd cheese2.8300.20.710.160.099NA310000.856.52214
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.40.160.0890.750.410.2NA24401.8400.55.67232
Boiled SoybeansBoiled Soybeans no Salt00.220.40.570.250.33NA76.502.400.527.2244
HummusHome Prepared Hummus00.130.0740.570.410.57NA83.601101.064.25251
TempehTempeh00.110.513.740.390.3NA340.11000.5727.4272
Cooked TempehTempeh, cooked00.0770.513.030.640.28NA29.80.2000.5727.4276
MisoMiso5.670.140.331.30.480.28NA270.11000.01441.5281
NattoNatto00.230.2700.30.18NA11.3018.400.01432.7299
Carob flourCarob flour1.40.0750.652.70.0670.52NA4100.2800.890315
Commercial HummusHummus, commercial1.40.230.181.450.490.21NA680002.232.3336
YokanYokan, prepared from adzuki beans and sugar00.0070.0060.0810.140.011NA11.3000NANA369
Fried TofuTofu, fried1.40.240.0710.140.20.14NA38.30000.05711383
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA383
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA466
Soy VermicelliVermicelli, made from soy2.83000NA0NA00000.725.4469
Kidney BeansRaw All Types Kidney Beans00.750.312.91.10.56NA55806.3800.3127472
White BeansRaw White Beans00.620.210.681.040.45NA5500000.37.94472
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA472
Cranberry BeansRaw Cranberry Beans01.060.32.061.060.44NA856000NANA475
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.36475
Vitamins in Top 100 Legumes with the lowest Energy content per 5 oz
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Energy per 5 ounces.
Top 5 legumes with least amount of energy per 5 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)