Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.7
ShoyuShoyu Soy Sauce2102.260.290.120.93019.61.601.20.43.1832.3
SoymilkSoymilk Unfortified2146.950.810.32.302516NANANA2.413
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu23410.81.9NANA08.72.1NANANA3.1825.3
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2382.020.160.0790.50315.1602.780227.8
TamariSoy sauce made from soy (tamari)2380.40.0440.020.150226.75NANANA3.1841.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)24214.62.10.987.304.72.78NANANA0.7928.5
Chocolate SoymilkUnfortified Chocolate Soymilk2506.070.950.32.3039.531NANANA1.68.97
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu278142NANA02.941.2NANANA2.434.8
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.7
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.87
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.87
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm29413.51.2NANA06.81.2NANANA3.1836.5
OkaraOkara3026.870.770.352.64048.5NANANANANA14
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.232
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA1319
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)31016.63.150.665.83011.32.4NANANA3.5736
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3141.80.370.610.53053.62.42002.4218.721
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu31816.72NANA06.031.6NANANA2.436
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.7
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3252.220.490.470.34060.24.05NANANA18.318.3
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3252.220.460.470.34060.24.05NANANA18.318.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA2522
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.2
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.6
Canned Kidney BeansCanned All Types Kidney Beans3332.40.560.330.42057.57.34007.341720.7
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu33716.62.8NANA03.851.6NANANA3.5743.3
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt3494.70NANA067.742NANANA2.49.33
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt3494.70NANA067.746.7NANANA2.49.33
SILK Blueberry soy yogurtSILK Blueberry soy yogurt3494.70NANA067.749NANANA2.49.33
SILK Key Lime soy yogurtSILK Key Lime soy yogurt3494.70NANA07049NANANA2.49.33
SILK Raspberry soy yogurtSILK Raspberry soy yogurt3494.70NANA07051.4NANANA2.49.33
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu34918.32.4NANA06.072NANANA3.5740
Canned Refried BeansRefried beans, canned, traditional style3577.982.50.671.43053.82.14002.1414.719.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.424
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.424
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.4
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm36519.42.4NANA07.221.6NANANA3.9740.4
SILK Peach soy yogurtSILK Peach soy yogurt3734.70NANA074.758.4NANANA2.49.33
SILK Strawberry soy yogurtSILK Strawberry soy yogurt3734.70NANA072.451.4NANANA2.49.33
Tofu YogurtTofu yogurt3737.141.030.463.58063.34.92NANANA0.7914
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.978
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA20
SILK Original CreamerSILK Original Creamer39726.50NANA026.50NANANA00
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.4
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.1416
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA2219
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA3028
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.430
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.430
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.5615
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.2
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.230
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.3
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.7
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA1929
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.831
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm45623.44.37NANA08.574.37NANANA4.7652.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.8
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.4
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4643.85NANANA082.4NANANANANA28
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.3
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA31
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.833
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA3333
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA1533
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.8
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.1614
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.627
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.97
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.3511
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.5
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.3
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.65
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.632
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.4
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.4
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.4
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.522
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA2930
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.328
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.5
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.7
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.7
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.45
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.45
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.37
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.37
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA18
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA16
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.535
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7
SILK French Vanilla CreamerSILK French Vanilla Creamer52826.50NANA079.479.4NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA3437
Macronutrients in Top 100 Cereals & Legumes with the lowest Energy content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Energy per 14 ounces.
Top 5 cereals & legumes with least amount of energy per 14 ounces are:
- Cooked Oat Bran
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein