Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.27
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.34
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.23
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.15
YokanYokan, prepared from adzuki beans and sugar1920.230.083NA0.050117NANANANANA6.33
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.08
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.08
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.08
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.08
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.2
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.17
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.330
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.15
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.15
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.77
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.77
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.3
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.4
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.3
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.735
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132
White BeansRaw White Beans1501.280.330.250.30903.17NANANA2335
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.5
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.410
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
LentilsRaw Lentils1421.50.220.160.590902.90.3802.11535
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.331
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.2
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.13
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA2534
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA2934
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.8
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.4
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.5
Macronutrients in Top 100 Cereals & Legumes with the lowest Fat content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Fat per 500 calories.
Top 5 cereals & legumes with least amount of fat per 500 calories are:
- Dry Tapioca Pearls
- Cornstarch
- Long Rice Chinese Noodles, dehydrated
- Vermicelli, made from soy
- Yokan, prepared from adzuki beans and sugar