Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.026078.3
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.474.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.873
OkaraOkara65811.41.270.594.4080.5NANANANANA2369.7
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.669
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.775863.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA86060.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.975358.6
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.758
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.455.6
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.223552.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.223552.8
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.344.4
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.1540.8
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.33140.2
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.171838
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.836
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.634.4
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.732.2
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.228.5
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.325.7
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA282822.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.521.7
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.221.5
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA262321.4
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.45321.2
NattoNatto237263.771.741303011.6NANANA12.84621
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA194120.4
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.44120
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.43419.6
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.63219.4
White BeansRaw White Beans1501.280.330.250.30903.17NANANA233519.2
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.419
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.219
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.419
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.619
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.419
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.418.7
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.318
MisoMiso253152.61.026.2606415.7150013.632.317.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.317.4
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.73316.3
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.815
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.814.7
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.83513.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.512.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA343912
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.312
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA273712
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.72812
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.812
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.412
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.412
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.612
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.412
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.412
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.53612
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA163512
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.512
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.412
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA232711.3
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.2311.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.511.2
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.411
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.411
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.310.8
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA142910.7
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.710.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.810.4
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.410.4
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.49.9
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA369.86
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.68.64
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.77.92
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA38337.14
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA38337.14
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA21327
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA6197
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.46.96
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.26.8
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.76.78
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.36.67
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.66.67
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.86.35
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6315.36
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.44.8
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.34.78
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.44.75
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA29344.72
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.34.7
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.84.7
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3304.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.44.7
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.74.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.44.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.7354.68
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.34.65
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.54.6
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.64.58
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.64.55
Macronutrients in Top 100 Legumes with the highest Selenium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Selenium per 500 calories.
Top 5 legumes with most amount of selenium per 500 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