Cooked Oat BranOat bran, cooked1813.90.740.0681.47052NANANANA11.814.6
ShoyuShoyu Soy Sauce2402.60.330.131.06022.41.801.360.453.6337
SoymilkSoymilk Unfortified2457.940.930.342.65028.518NANANA2.7215
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu26812.32.18NANA09.932.4NANANA3.6329
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2722.30.180.0910.58035.65.903.1802.2731.8
TamariSoy sauce made from soy (tamari)2720.450.050.0230.18025.37.7NANANA3.6347.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)27716.72.41.18.3205.353.18NANANA0.9132.5
Chocolate SoymilkUnfortified Chocolate Soymilk2866.941.10.342.6504535.7NANANA1.810.3
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu318162.27NANA03.361.36NANANA2.7239.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned32210.170.0320.38056.3NANANANA16.825
White Canned HominyHominy, canned, white32740.560.0541.76064.76.85NANANA11.36.7
Yellow Canned HominyHominy, canned, yellow32740.560.0541.76064.7NANANANA11.36.7
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm33615.41.36NANA07.761.36NANANA3.6341.7
OkaraOkara3457.850.880.43.02055.5NANANANANA16
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.7
Canned CowpeasCanned Common Cowpeas3492.50.650.390.68062NANANANA1521.5
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)354193.60.766.660132.72NANANA4.141
Canned Large Lima BeansLima beans, large, mature seeds, canned3580.770.180.10.24067.6NANANANA21.822.4
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3582.040.420.690.61061.22.77002.7721.324.2
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu363192.27NANA06.91.8NANANA2.7241
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3671.630.570.230.38067.38.4008.419.523.7
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3722.540.560.540.390694.63NANANA2121
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3722.540.530.540.390694.63NANANA2121
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3761.270.330.250.3068.6NANANANA28.625
Boiled BulgurCooked Bulgur3761.10.190.0180.43084.30.45NANANA20.414
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari376244.171.21105.353.22NANANA4.5445.3
Canned Kidney BeansCanned All Types Kidney Beans3812.720.640.370.48065.88.4008.419.523.7
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu386193.22NANA04.41.8NANANA4.149.5
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt3995.350NANA077.448NANANA2.7210.7
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt3995.350NANA077.453.3NANANA2.7210.7
SILK Blueberry soy yogurtSILK Blueberry soy yogurt3995.350NANA077.456NANANA2.7210.7
SILK Key Lime soy yogurtSILK Key Lime soy yogurt3995.350NANA08056NANANA2.7210.7
SILK Raspberry soy yogurtSILK Raspberry soy yogurt3995.350NANA08058.7NANANA2.7210.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu399212.72NANA06.942.27NANANA4.145.7
Canned Refried BeansRefried beans, canned, traditional style4089.12.860.771.64061.52.45002.4516.822.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned4131.30.340.260.310751.04NANANA31.327.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium4131.30.340.260.310751.04NANANA31.327.4
Boiled BuckwheatCooked Buckwheat Groats4172.80.610.0640.790904.10.450.911.812.215.3
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm41722.22.72NANA08.261.8NANANA4.5446
SILK Peach soy yogurtSILK Peach soy yogurt4265.350NANA085.466.7NANANA2.7210.7
SILK Strawberry soy yogurtSILK Strawberry soy yogurt4265.350NANA082.758.7NANANA2.7210.7
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.9116
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked4400.860.180.0140.30960.23NANANA4.549.16
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4490.450.0860.0090.13097NANANANANA23
SILK Original CreamerSILK Original Creamer45430.30NANA030.30NANANA00
Cooked TeffTeff, cooked4582.95NANANA090NANANANA12.717.6
Cooked Wild RiceWild rice, cooked4581.540.220.430.540973.30.910.911.58.1618
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.720.530.0410.540879.07NANANA34.532
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.2
Cooked Rice NoodlesRice noodles, cooked4900.910.10.0180.08601090.14NANANA4.548.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4991.80.30.0540.690898.26NANANA24.534.5
Cooked CouscousCouscous, cooked5080.730.130.0140.2701050.45NANANA6.3517
Cooked Brown RiceCooked Medium-grain Brown Rice5083.760.750.0591.30107NANANANA8.1610.5
Canned Navy BeansBeans, navy, mature seeds, canned5131.950.510.390.460931.27NANANA2334
Canned Great Northern BeansBeans, great northern, mature seeds, canned5171.770.540.330.40956.4NANANA22.233.4
Canned Pinto BeansCanned Pinto Beans, Solids5174.10.720.720.520922.45002.452531.7
Canned White BeansBeans, white, mature seeds, canned5171.30.340.250.30961.3NANANA21.833
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt5221.720.40.240.5409513NANANA31.835.4
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm52226.85NANA09.85NANANA5.4460
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.535
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA3641
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids5314.4NANANA094NANANANANA32
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA37
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.4
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt5352.040.640.380.47096NANANANA31.837.8
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt5351.770.240.130.6209613NANANA37.638
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.6
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.6
Cooked MilletMillet, cooked5404.540.780.132.1801070.59NANANA5.916
Cooked QuinoaQuinoa, cooked5448.71.050.394.40973.95NANANA12.720
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5494.21.50.60.98094NANANANA27.237
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt5491.720.380.0410.890105NANANANA30.430.7
Pearled BarleyCooked Pearled Barley55820.420.0950.8801281.27NANANA17.210.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5584.41.180.051.601161.1001.17.2612.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked5581.680.340.0770.3401180.50.0910.0450.364.113
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked5581.680.340.0770.3401180.50.0910.0450.364.113
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg5624.450.640.252.050114NANANANANA20
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared5622.270.07700.077012100002.729.9
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5721.720.40.240.530106NANANANA3536.5
Cooked Corn PastaCooked Corn Gluten-free Pasta5723.30.460.0451.430127NANANANA21.812
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.3
Cooked SpeltSpelt, cooked5763.86NANANA0120NANANANA17.725
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA3334
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.632
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.637
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5901.270.350.0590.2801280.23NANANA1.812.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5901.270.350.0590.2801280.23NANANA1.812.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5900.950.260.0450.210130NANANANANA10.8
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5900.950.260.0450.210130NANANANA1.3610.8
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5900.860.230.0410.190130NANANANANA10.7
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5900.860.230.0410.190130NANANANANA10.7
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5902.860.410.141.030119NANANANANA20.8
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5940.820.110.0270.30125NANANANANA18
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.540
Cooked KamutCooked Khorasan Wheat5993.760.35NANA012514NANANA19.526
SILK French Vanilla CreamerSILK French Vanilla Creamer60330.30NANA09191NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt6172.10.540.410.490111NANANANA3942.4
Macronutrients in Top 100 Cereals & Legumes with the lowest Energy content per 1 lb
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 pound.
Top 5 cereals & legumes with least amount of energy per 1 pound are:
- Cooked Oat Bran
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein