Cooked Oat BranOat bran, cooked00.160.0340.140.220.025NA6000NANA40
ShoyuShoyu Soy Sauce00.0330.172.20.30.15NA140000053
SoymilkSoymilk Unfortified00.060.0690.510.370.077NA180000.11354
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA0.9NANANA59
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.0420.112.830.270.14NA130000060
TamariSoy sauce made from soy (tamari)00.0590.153.950.380.2NA180000060
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0470.0370.540.0510.052NA4400.200.01261
Chocolate SoymilkUnfortified Chocolate Soymilk00.0220.260.510.0890.077NA110.71.700.01363
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA70
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned10.020.050.960.120.045NA3301.80NANA71
White Canned HominyHominy, canned, white00.0030.0060.0330.150.005NA100.300.050.272
Yellow Canned HominyHominy, canned, yellowNA0.0030.0060.0330.150.005NA1000NANA72
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA0.4NANA0.5NANA1.43NA101NANA74
OkaraOkara00.020.020.10.0880.12NA26000NANA76
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.0810.0520.20.0680.047NA1500.100.012.476
Canned CowpeasCanned Common CowpeasNA0.0760.0740.350.190.045NA5102.70NANA77
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.060.0630.10.110.071NA1900.200.012.478
Canned Large Lima BeansLima beans, large, mature seeds, canned00.0550.0340.260.260.091NA50000NANA79
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.030.0150.360.20.11NA5700.900.04279
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA80
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.110.0670.490.130.08NA2300.800.024.181
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0520.0160.270.140.074NA2400.700.552.182
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0520.0160.270.140.14NA2400.700.552.182
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0390.0390.50.140.055NA7700.80NANA83
Boiled BulgurCooked Bulgur00.0570.02810.340.083NA180000.010.583
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0480.0480.240.840.083NA90000.012.883
Canned Kidney BeansCanned All Types Kidney BeansNA0.120.0510.410.140.074NA3601.200.024.184
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA1.1NANANA85
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA17.6NANANA88
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA17.6NANANA88
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA17.6NANANA88
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA17.6NANANA88
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA17.6NANANA88
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA88
Canned Refried BeansRefried beans, canned, traditional style00.0760.0790.370.190.1NA110600.092.190
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.140.120.620.180.055NA6102.700.622.391
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.140.120.620.180.055NA6102.700.622.391
Boiled BuckwheatCooked Buckwheat Groats00.040.0390.940.360.077NA140000.091.992
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA0.44NANA0.5NANA1.45NA101NANA92
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA17.6NANANA94
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA17.6NANANA94
Tofu YogurtTofu yogurt20.060.020.24NA0.02NA602.500.313.594
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.020.0130.290.220.026NA10000.04097
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0940.0260.510.240.04NA7000NANA99
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA100
Cooked TeffTeff, cooked00.180.0330.91NA0.097NA180NANANANA101
Cooked Wild RiceWild rice, cooked00.0520.0871.30.150.14NA260000.240.5101
Canned Baked BeansCanned Baked Beans no Salt50.150.060.43NA0.13NA2403.100.150.8105
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10.160.0610.580.410.067NA1590100.152.7105
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt20.150.0751.50.430.058NA940100.152.7105
Cooked Rice NoodlesRice noodles, cooked00.0180.0040.0720.0110.006NA10000.030108
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt10.0970.0890.710.160.072NA10400.300.022.9110
Cooked CouscousCouscous, cooked00.0630.0270.980.370.051NA150000.130.1112
Cooked Brown RiceCooked Medium-grain Brown Rice00.10.0121.330.390.15NA4000NANA112
Canned Navy BeansBeans, navy, mature seeds, canned00.140.0550.490.170.1NA6200.700.782.9113
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.140.060.460.280.11NA8101.300.793114
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0520.0190.27NANANA2400.10NANA114
Canned White BeansBeans, white, mature seeds, canned00.0960.0370.110.190.075NA650000.792.9114
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.160.0550.420.420.16NA830000.182115
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA98NA14.7115
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt10.20.0550.50.410.1NA20800.400.281.7116
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.170.0731.060.640.18NA18101.500.111.7116
FuyuSalted and Fermented Tofu00.160.10.380.130.091NA2900.20NANA116
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.050.0190.26NANANA2100.10NANA117
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA117
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt10.120.0230.670.390.093NA143010NANA117
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.160.0590.680.270.12NA10201.30NANA118
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.190.0560.890.60.048NA6500.400.035118
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.210.0640.550.40.095NA14600.40NANA118
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.130.0530.50.190.009NA5901.10NANA119
Cooked MilletMillet, cooked00.110.0821.330.170.11NA190000.020.3119
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.630120
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.060.0150.42NA0.11NA2300.200.035.7121
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.150.0590.780.320.05NA111000NANA121
Pearled BarleyCooked Pearled Barley00.0830.0622.060.140.12NA160000.010.8123
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.180.0692.560.380.12NA90000.170.2123
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.210.0192.30.320.16NA810000.010123
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.0740.0192.30.320.16NA30000.010123
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.180.151.340.150.028NA4300NANANA124
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.0750.0081.740.0560.05NA700000.010124
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.160.0550.660.470.078NA150000NANA126
Cooked Corn PastaCooked Corn Gluten-free Pasta30.0530.0230.560.130.058NA600NANANA126
Boiled Kidney BeansBoiled All Types Kidney Beans00.160.0580.580.220.12NA13001.200.038.4127
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.160.0580.580.220.12NA13001.200.038.4127
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA127
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.120.0640.720.430.096NA121000NANA128
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.130.0620.550.220.11NA7501.20NANA129
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.230.0560.530.260.077NA860000.873.3130
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.160.0131.480.390.093NA580000.040130
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.020.0130.40.390.093NA30000.040130
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.020.0160.40.410.05NA2000NANA130
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.170.0161.840.410.05NA58000NANA130
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.020.0160.40.40.059NA2000NANA130
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.160.0161.50.40.059NA59000NANA130
Cooked Spinach SpaghettiSpaghetti, spinach, cooked80.0970.11.530.180.096NA12000NANA130
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.020.0330.0970.170.013NA2000NANA131
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.240.0590.510.240.069NA1490000.873.3132
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA132
SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA133
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.210.0690.520.240.081NA207000NANA136
Vitamins in Top 100 Cereals & Legumes with the lowest Energy content per 100 g
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by least amount of Energy per 100 grams.
Top 5 cereals & legumes with least amount of energy per 100 grams are:
- Cooked Oat Bran
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein