ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu847234.07NANA018.64.5NANANA6.7854
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.1718
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu714253.57NANA05.32.14NANANA4.362.6
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm676232.03NANA011.62.03NANANA5.462
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753
OkaraOkara65811.41.270.594.4080.5NANANANANA23
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.8
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.7758
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu62526.33.13NANA09.52.5NANANA3.7556.8
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.2
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.631
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu58824.64.18NANA05.72.35NANANA5.364.2
SILK Raspberry soy yogurtSILK Raspberry soy yogurt5686.70NANA010073.5NANANA3.413.4
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt5686.70NANA09760NANANA3.413.4
SILK Blueberry soy yogurtSILK Blueberry soy yogurt5686.70NANA09770NANANA3.413.4
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu568263.4NANA08.72.84NANANA5.157.2
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt5686.70NANA09767NANANA3.413.4
SILK Key Lime soy yogurtSILK Key Lime soy yogurt5686.70NANA010070NANANA3.413.4
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7
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
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm54326.63.26NANA09.92.17NANANA5.4355.3
SILK Peach soy yogurtSILK Peach soy yogurt5326.280NANA010078.2NANANA3.212.5
SILK Strawberry soy yogurtSILK Strawberry soy yogurt5326.280NANA09769NANANA3.212.5
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6
SILK Original CreamerSILK Original Creamer50033.40NANA033.40NANANA00
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA2623
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm43525.74.8NANA09.44.8NANANA5.257.6
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.434
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA3439
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.8
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA30
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.4
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.3
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
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.6
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.5
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6
SILK French Vanilla CreamerSILK French Vanilla Creamer376250NANA07575NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.5
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.735
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.4
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
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA36
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA2327
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.7
TempehTempeh260286.60.6510.60207.03NANANA9.6453
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.551
MisoMiso253152.61.026.2606415.7150013.632.3
NattoNatto237263.771.741303011.6NANANA12.846
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.4
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.4
YokanYokan, prepared from adzuki beans and sugar1920.230.083NA0.050117NANANANANA6.33
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.2235
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.2235
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.330
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.15
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA20
White BeansRaw White Beans1501.280.330.250.30903.17NANANA2335
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8
Macronutrients in Top 100 Legumes with the lowest Energy content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Energy per 500 calories.
Top 5 legumes with least amount of energy per 500 calories are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from soy (tamari)
- Soy sauce made from hydrolyzed vegetable protein