Cooked Oat BranOat bran, cooked4008.61.630.153.240114NANANANA2632
ShoyuShoyu Soy Sauce5305.70.730.292.34049.34031881.4
SoymilkSoymilk Unfortified54017.52.050.755.84062.840NANANA632.7
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu590274.8NANA0225.3NANANA863.8
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein6005.10.40.21.27078.413070570
TamariSoy sauce made from soy (tamari)60010.110.050.39055.717NANANA8105
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)610375.332.4618.40127NANANA271.7
Chocolate SoymilkUnfortified Chocolate Soymilk63015.32.40.755.84010078.6NANANA422.6
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu700355NANA07.43NANANA687.6
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7102.20.370.070.840124NANANANA3754.7
White Canned HominyHominy, canned, white7208.81.230.123.87014315NANANA2515
Yellow Canned HominyHominy, canned, yellow7208.81.230.123.870143NANANANA2515
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm740343NANA0173NANANA892
OkaraOkara76017.31.930.896.660122NANANANANA35.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate76047.86.93.224018.76.2NANANA380.8
Canned CowpeasCanned Common Cowpeas7705.51.440.871.50136NANANANA3347.4
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)78041.77.931.6714.7028.56NANANA990
Canned Large Lima BeansLima beans, large, mature seeds, canned7901.70.390.230.520149NANANANA4849.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free7904.50.931.531.3401356.1006.14753.4
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu800425NANA0154NANANA691
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids8103.61.250.510.83014818.50018.54352.2
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids8205.61.231.180.86015210NANANA4646
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt8205.61.161.180.86015210NANANA4646
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned8302.80.720.550.660151NANANANA6355.4
Boiled BulgurCooked Bulgur8302.40.420.040.9401861NANANA4531
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari83052.69.22.6240127.1NANANA10100
Canned Kidney BeansCanned All Types Kidney Beans84061.40.821.06014518.50018.54352.2
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu850427.1NANA09.74NANANA9109
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt880120NANA0171106NANANA623.5
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt880120NANA0171118NANANA623.5
SILK Blueberry soy yogurtSILK Blueberry soy yogurt880120NANA0171124NANANA623.5
SILK Key Lime soy yogurtSILK Key Lime soy yogurt880120NANA0177124NANANA623.5
SILK Raspberry soy yogurtSILK Raspberry soy yogurt880120NANA0177129NANANA623.5
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu880466NANA015.35NANANA9101
Canned Refried BeansRefried beans, canned, traditional style900206.31.73.601365.4005.43749.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned9102.90.750.570.6801662.3NANANA6960.3
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium9102.90.750.570.6801662.3NANANA6960.3
Boiled BuckwheatCooked Buckwheat Groats9206.21.340.141.74019991242733.8
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm920496NANA0184NANANA10102
SILK Peach soy yogurtSILK Peach soy yogurt940120NANA0188147NANANA623.5
SILK Strawberry soy yogurtSILK Strawberry soy yogurt940120NANA0182129NANANA623.5
Tofu YogurtTofu yogurt940182.61.169016012.4NANANA235
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked9701.90.390.030.6602110.5NANANA1020
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked99010.190.020.290214NANANANANA50.6
SILK Original CreamerSILK Original Creamer100066.70NANA066.70NANANA00
Cooked TeffTeff, cooked10106.5NANANA0199NANANANA2838.7
Cooked Wild RiceWild rice, cooked10103.40.490.951.202137.3223.31840
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA5548
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10503.81.160.091.2019220NANANA7670.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.4
Cooked Rice NoodlesRice noodles, cooked108020.230.040.1902400.3NANANA1018
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt110040.660.121.52019718NANANA5476
Cooked CouscousCouscous, cooked11201.60.290.030.602321NANANA1438
Cooked Brown RiceCooked Medium-grain Brown Rice11208.31.650.132.830235NANANANA1823
Canned Navy BeansBeans, navy, mature seeds, canned11304.31.120.85102052.8NANANA5175.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned11403.91.20.720.89021014NANANA4973.7
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.45570
Canned White BeansBeans, white, mature seeds, canned11402.90.740.560.6702122.9NANANA4872.6
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt11503.80.890.521.18020929NANANA7078
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm11505911NANA021.611NANANA12132
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA7990
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.2
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids11709.7NANANA0208NANANANANA70.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA78
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt11804.51.40.841.030211NANANANA7083.3
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt11803.90.540.281.37021129NANANA8383.4
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA3883
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA28156
Cooked MilletMillet, cooked1190101.720.284.802371.3NANANA1335
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA2844
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA6081
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt12103.80.830.091.960233NANANANA6767.6
Pearled BarleyCooked Pearled Barley12304.40.930.211.9302822.8NANANA3822.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked12309.72.60.113.5502562.4002.41627.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked12303.70.740.170.7402611.10.20.10.8929
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked12303.70.740.170.7402611.10.20.10.8929
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg12409.81.40.554.530251NANANANANA43.7
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared124050.1700.1702680000622
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt12603.80.880.521.170233NANANANA7780.4
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.3
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.7
Cooked SpeltSpelt, cooked12708.5NANANA0264NANANANA3955
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.2
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.8
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked13002.80.770.130.6202820.5NANANA427
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt13002.80.770.130.6202820.5NANANA427
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched13002.10.570.10.460286NANANANANA24
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13002.10.570.10.460286NANANANA324
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched13001.90.510.090.410287NANANANANA23.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked13001.90.510.090.410287NANANANANA23.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked13006.30.910.32.270262NANANANANA45.8
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked13101.80.250.060.660275NANANANANA40
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.6
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA4357
SILK French Vanilla CreamerSILK French Vanilla Creamer133066.70NANA0200200NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA8693
Macronutrients in Top 100 Cereals & Legumes with the lowest Energy content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Energy per 1 kilogram.
Top 5 cereals & legumes with least amount of energy per 1 kilogram are:
- Cooked Oat Bran
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein