Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.63647
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA2344.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.343.8
OkaraOkara3956.830.760.352.63048.3NANANANANA1442
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.641141.5
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.838
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.83636.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.23235
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.234.8
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA02533.4
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.332131.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.332131.7
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.331826.7
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.09124.5
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.524
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.823
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.321.6
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.91120.6
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.619.3
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.717
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.52015.4
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA171713.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.71191913
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.42913
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.713
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.812.7
NattoNatto14215.62.261.047.80186.95NANANA7.6827.612.5
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.712.2
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.512
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.311.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.31911.7
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.72111.5
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.21911.4
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.311.4
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.611.4
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.311.4
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.511.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.82011.2
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.410.8
MisoMiso1529.11.550.613.76038.49.49.1008.219.410.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.82110.4
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6209.8
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.58.96
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3198.8
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46218.04
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6237.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.37.24
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22237.2
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16227.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.87.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA217.18
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA207.18
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA207.17
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13197.17
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.247.16
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7207.14
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.57.14
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66217.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.77.1
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.67.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.26.77
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.146.75
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.36.74
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.26.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.36.55
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17206.47
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.46.43
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17196.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.56.27
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.66.2
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.855.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.75.9
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64265.2
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.44.75
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7204.3
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7204.3
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6194.2
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.44.2
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.34.18
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.34.07
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.244.07
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.5354
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.64
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.73.8
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.63.2
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.22.9
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.62.87
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5202.85
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.52.83
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7192.83
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.53462.83
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6182.83
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.22.8
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6192.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.62.8
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6212.8
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.42.8
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19192.77
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22192.75
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8202.73
Macronutrients in Top 100 Legumes with the highest Selenium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Selenium per 300 calories.
Top 5 legumes with most amount of selenium per 300 calories are:
- Tofu, extra firm, prepared with nigari
- Salted and Fermented Tofu
- Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
- Okara
- Tofu yogurt