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
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
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
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
SILK Original CreamerSILK Original Creamer39726.50NANA026.50NANANA00
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
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.430
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
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
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.632
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
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
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.535
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
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA2528
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.6
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.428
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.7
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.8
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.5
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.3
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA42
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA2136
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA3035
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.3
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.3
TempehTempeh76243100.9816030.310.7NANANA14.780.5
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.779
MisoMiso786244.071.69.84010124.6240021.450.8
NattoNatto83743.76.32.921.7050.319.4NANANA21.477
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.3
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.352231
YokanYokan, prepared from adzuki beans and sugar10320.480.17NA0.10241NANANANANA13
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.7
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.479
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.4
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA9994
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.393
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA53
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA9891
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.882
Macronutrients in Top 100 Legumes with the lowest Energy content per 14 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Energy per 14 ounces.
Top 5 legumes with least amount of energy per 14 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)