Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.538440
ShoyuShoyu Soy Sauce330.043NA1.45741NA1664350.554930.877153
SoymilkSoymilk Unfortified250.13NA0.64250.22NA521184.8510.128854
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu78NANA1.53NANANANANANA34NA8859
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein170.041NA0.33290.1NA944470.868200.236860
TamariSoy sauce made from soy (tamari)200.14NA2.38400.5NA1302120.855860.436660
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1110.16NA1.1270.39NA921208.980.6487.361
Chocolate SoymilkUnfortified Chocolate Soymilk250.21NA0.4815NANA511434.8530.3485.663
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu130NANA1.1NANANANANANA4NA85.870
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned260.11NA1320.29NA792421.84530.6280.371
White Canned HominyHominy, canned, white100.03NA0.62160.07NA35932671.0582.572
Yellow Canned HominyHominy, canned, yellow100.03NA0.62160.07NA35933451.0582.572
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm237NANA1.3NANANA121NANA4NA84.574
OkaraOkara800.2NA1.3260.4NA6021310.690.5681.676
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate3500.19NA5.36300.61NA971218.970.884.676
Canned CowpeasCanned Common Cowpeas200.12NA0.97280.28NA701722.32930.779.677
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2010.21NA1.6370.63NA1211489.9120.838378
Canned Large Lima BeansLima beans, large, mature seeds, canned210.18NA1.8390.36NA742204.53360.657779
Canned Refried Beans, fat-freeRefried beans, canned, fat-free340.16NA1.62380.33NA1113445.73500.6578.779
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu180NANA1.3NANANANANANA23NA8480
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids290.15NA1.25300.29NA1062601.12560.627881
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids470.16NA1.47330.32NA92276NA2680.567882
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt470.16NA1.47330.32NA922763.71460.567882
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned340.14NA1.55320.2NA862603.13320.8477.683
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.883
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari2820.2NA2.04350.67NA1111301341.0782.383
Canned Kidney BeansCanned All Types Kidney Beans340.14NA1.17270.17NA902370.92960.467884
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu149NANA1.7NANANANANANA33NA8385
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt176NANA0.64NANANANANANA15NA7888
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt176NANA0.64NANANANANANA12NA7888
SILK Blueberry soy yogurtSILK Blueberry soy yogurt176NANA0.64NANANANANANA15NA7888
SILK Key Lime soy yogurtSILK Key Lime soy yogurt176NANA0.64NANANANANANA15NA77.688
SILK Raspberry soy yogurtSILK Raspberry soy yogurt176NANA0.64NANANANANANA15NA77.688
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu176NANA1.7NANANANANANA26NA82.588
Canned Refried BeansRefried beans, canned, traditional style290.13NA1.44350.29NA923195.83700.5877.890
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned350.19NA1.9350.23NA1083081.33840.5475.691
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium350.19NA1.9350.23NA1083081.31380.5475.691
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.692
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm246NANA1.6NANANA129NANA7NA81.892
SILK Peach soy yogurtSILK Peach soy yogurt176NANA0.64NANANANANANA15NA76.494
SILK Strawberry soy yogurtSILK Strawberry soy yogurt176NANA0.64NANANANANANA15NA7794
Tofu YogurtTofu yogurt1180.075NA1.0640NANA384713350.3177.594
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked20.049NA0.1450.26NA8105.650.4176.697
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked40.008NA0.4890.37NA2535NA600.127399
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA67NA86.3100
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175101
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474101
Canned Baked BeansCanned Baked Beans no Salt500.21NA0.2932NANA1042964.511.472.6105
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt270.16NA1.4480.3NA992662.520.8472.7105
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt530.14NA1.75630.41NA1562312.570.8372.5105
Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.2574108
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt360.26NA1.5430.42NA1252682.65171.5110
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.6112
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.6273112
Canned Navy BeansBeans, navy, mature seeds, canned470.21NA1.85470.38NA1342885.83360.7770.5113
Canned Great Northern BeansBeans, great northern, mature seeds, canned530.16NA1.57510.41NA1363514.13700.6570114
Canned Pinto BeansCanned Pinto Beans, Solids630.26NA1.33320.38NA101274NA2390.6170.6114
Canned White BeansBeans, white, mature seeds, canned730.23NA3510.52NA914541.63401.1270114
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt170.242.22.4430.52NA1115084.520.9569.8115
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm239NANA1.7NANANANANANA28NA77.3115
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt240.27NA2.5530.48NA1562782.541.370116
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6116
FuyuSalted and Fermented Tofu460.38NA1.98521.17NA737517.328731.5670116
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids640.26NA1.27300.37NA96234NA2120.5970117
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569117
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt30.16NA3.141040.53NA1503042.8100.5969.2117
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt680.25NA2.13500.52NA1653914.120.8869118
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt140.18NA1.3360.4NA993620.62169.5118
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt420.23NA2.64980.49NA1813152.851.0868.8118
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt510.23NA1.2540.68NA1282452.641.3871119
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.4119
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6120
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids580.28NA1.5290.38NA118250NA2080.7469121
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt430.27NA1.1460.5NA1193842.950.968.6121
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.8123
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked30.11NA0.56390.97NA103865.840.7170.3123
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked190.07NA1.890.35NA55569.320.3770.4123
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked190.07NA0.2490.35NA55569.320.3770.4123
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg60.06NA1.13140.19NA4019NA740.3769124
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.037NA1.7750.34NA3794.840.4970.3124
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt290.22NA2.4530.59NA1274014.931.0367126
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.3126
Boiled Kidney BeansBoiled All Types Kidney Beans350.22NA2.22420.43NA1384051.11167127
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt280.24NA2.94450.48NA1424031.221.0767127
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6127
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt280.3NA2520.57NA1685321.281.7766.3128
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt630.12NA1.08560.38NA1023701.260.6466.6129
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt550.27NA2.85490.33NA1524331.230.7665.7130
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked100.069411.2120.47NA43357.510.4968.4130
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt100.069NA0.2120.47NA43357.510.4968.4130
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched30.038NA0.2130.38NA3729NA00.4268.6130
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.6130
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched10.072NA0.280.36NA3326NA00.468.5130
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked10.072NA1.4680.36NA33267.500.468.5130
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.0868130
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked80.025NA0.5220.25NA2729NA1610.2268131
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt270.21NA2.1700.44NA1403551.211.1265.7132
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465132
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA67NA73133
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt500.23NA2.1500.37NA1353871.311.1464.7136
Minerals 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 minerals 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