ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.64134189
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.22163185
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu132NANA2.6NANANANANANA57.6NA149169
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.38113167
TamariSoy sauce made from soy (tamari)33.30.23NA3.9766.70.83NA2173531.3393100.72110167
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.05143164
Chocolate SoymilkUnfortified Chocolate Soymilk39.70.33NA0.7624NANA812277.6840.54136159
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu186NANA1.57NANANANANANA5.7NA123143
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned36.60.15NA1.4450.41NA1113412.546380.87113141
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm320NANA1.76NANANA164NANA5.4NA114135
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.05111132
OkaraOkara1050.26NA1.734.20.53NA7928014120.74107132
Canned CowpeasCanned Common Cowpeas260.15NA1.2636.40.37NA9122333810.91103130
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2580.27NA2.0647.40.8NA15519012.715.41.06106128
Canned Large Lima BeansLima beans, large, mature seeds, canned26.60.23NA2.349.40.46NA942785.74250.8298127
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.82100127
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu225NANA1.63NANANANANANA28.8NA105125
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids360.18NA1.54370.36NA1313211.363160.7796123
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.6895122
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids57.30.2NA1.840.20.39NA112337NA3270.6895122
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.399120
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned410.17NA1.8738.60.24NA1043133.73400193120
Canned Kidney BeansCanned All Types Kidney Beans40.50.16NA1.4320.2NA1072821.073520.5593119
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu175NANA2NANANANANANA39NA97118
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu200NANA1.93NANANANANANA29.5NA94114
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt200NANA0.73NANANANANANA13.6NA89114
SILK Key Lime soy yogurtSILK Key Lime soy yogurt200NANA0.73NANANANANANA17NA88114
SILK Raspberry soy yogurtSILK Raspberry soy yogurt200NANA0.73NANANANANANA17NA88114
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt200NANA0.73NANANANANANA17NA89114
SILK Blueberry soy yogurtSILK Blueberry soy yogurt200NANA0.73NANANANANANA17NA89114
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.4111
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium38.50.21NA2.138.50.26NA1193381.431520.5983110
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned38.50.21NA2.138.50.26NA1193381.434220.5983110
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm267NANA1.74NANANA140NANA7.6NA89109
Tofu YogurtTofu yogurt1260.08NA1.1342.6NANA40.4501437.20.3382.4106
SILK Peach soy yogurtSILK Peach soy yogurt187NANA0.68NANANANANANA16NA81.3106
SILK Strawberry soy yogurtSILK Strawberry soy yogurt187NANA0.68NANANANANANA16NA82106
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA67NA86.3100
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.336995
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt25.70.15NA1.3345.70.28NA942532.41.90.869.295
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt50.50.13NA1.67600.39NA1492202.46.670.796995
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt32.70.24NA1.36390.38NA1142442.364.550.926591
Canned Navy BeansBeans, navy, mature seeds, canned41.60.18NA1.6441.60.33NA1192555.132970.6862.388.5
Canned Great Northern BeansBeans, great northern, mature seeds, canned46.50.14NA1.3844.70.36NA1193083.63250.5761.387.7
Canned Pinto BeansCanned Pinto Beans, Solids55.30.23NA1.17280.34NA88.6240NA2100.546287.7
Canned White BeansBeans, white, mature seeds, canned640.2NA2.6244.70.45NA803981.42980.9861.587.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm208NANA1.48NANANANANANA24.3NA67.287
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.787
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.486.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt16.40.22NA2.87310.43NA1553182.41.721.16086.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.70.23NA2.1645.70.41NA1342402.163.451.160.486.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt340.29NA3.9700.41NA1032882.462.445985.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids54.70.22NA1.125.60.32NA82200NA1810.56085.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.14NA2.7890.45NA1282602.48.550.55985.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.384.7
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt120.15NA1.130.50.34NA843070.511.70.855984.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt57.60.21NA1.842.40.44NA1403313.471.70.7558.584.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.784
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids480.23NA1.24240.32NA98207NA1720.615782.6
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.782.6
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt230.17NA1.9420.46NA1013183.92.40.8253.379.4
Boiled Kidney BeansBoiled All Types Kidney Beans27.60.17NA1.75330.34NA1093190.870.790.7952.778.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt220.19NA2.335.40.38NA1123170.941.570.8452.778.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt220.23NA1.5640.60.45NA1314160.946.251.451.878
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt490.089NA0.8443.40.3NA792870.934.650.551.677.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt42.30.21NA2.237.70.25NA1173330.922.30.5850.677
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt20.50.16NA1.6530.34NA1062690.910.760.855075.8
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA50.4NA5575
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt36.80.17NA1.5436.80.27NA992850.960.740.8447.573.5
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.572.5
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.454872
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt64.70.21NA2.6645.30.46NA81.34040.944.30.9945.472
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt49.30.151.571.7380.38NA1032782.0700.7445.671.4
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt51.40.1NA2480.36NA1193260.921.40.7744.570.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt320.151.541.46350.32NA1033054.340.70.694470
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt430.13NA1.7251.40.32NA1272260.93.470.7443.769.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.569.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.144969
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt970.53NA2.9536.70.82NA1041901.978.840.9845.768
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt350.18NA1.5443.60.37NA1113410.941.340.644167
Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.144766.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt300.21NA1.7629.30.63NA1021772.264.270.9336.761
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.458
HummusHome Prepared Hummus27.70.13NA0.8816.40.32NA62981.361370.6236.656.5
TempehTempeh580.29NA1.4420.68NA13921504.70.593152
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.551.3
MisoMiso28.80.21NA1.2624.20.43NA80.31063.5418831.321.750.5
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.442647.4
Carob flourCarob flour1570.26NA1.3224.30.23NA35.63732.415.80.411.645
Commercial HummusHummus, commercial200.16NA1.0731.60.49NA76.413221800.6124.242
YokanYokan, prepared from adzuki beans and sugar10.40.011NA0.456.920.054NA15.417.30.88320.02713.638.5
Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.737
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.737
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.130.4
Soy VermicelliVermicelli, made from soy16.60.58NA0.550.6NANA6.040.918.161.21.33.630.2
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.430
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.5330
FalafelHome prepared Falafel16.20.077NA1.0324.60.21NA57.71760.388.30.4510.430
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.630
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.730
Minerals in Top 100 Legumes with the lowest Energy content per 100 kcal
In the above table you can find and compare the amount of minerals in all legumes , sorted by least amount of Energy per 100 calories.
Top 5 legumes with least amount of energy per 100 calories are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)