Cooked Oat BranOat bran, cooked56.71.20.230.0210.46016.2NANANANA3.74.55
ShoyuShoyu Soy Sauce750.810.10.0410.33070.5700.430.141.1311.5
SoymilkSoymilk Unfortified76.52.50.290.110.8308.95.66NANANA0.854.64
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu83.63.840.68NANA03.10.75NANANA1.139.04
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.720.0570.0280.180111.8400.9900.719.92
TamariSoy sauce made from soy (tamari)850.140.0160.0070.05507.92.4NANANA1.1315
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)86.55.230.760.352.601.670.99NANANA0.2810
Chocolate SoymilkUnfortified Chocolate Soymilk89.32.170.340.110.8301411NANANA0.573.2
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu994.960.71NANA01.050.43NANANA0.8512.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1010.310.0520.010.12017.6NANANANA5.247.75
White Canned HominyHominy, canned, white1021.250.170.0170.55020.22.14NANANA3.542.1
Yellow Canned HominyHominy, canned, yellow1021.250.170.0170.55020.2NANANANA3.542.1
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1054.80.43NANA02.420.43NANANA1.1313
OkaraOkara1082.450.270.130.94017.3NANANANANA5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.5
Canned CowpeasCanned Common Cowpeas1090.780.20.120.21019.3NANANANA4.686.7
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1115.91.120.242.104.040.85NANANA1.2813
Canned Large Lima BeansLima beans, large, mature seeds, canned1120.240.0550.0330.074021NANANANA6.87
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1120.640.130.220.190190.86000.866.667.57
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1135.950.71NANA02.150.57NANANA0.8513
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.510.180.0720.120212.62002.626.17.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1160.790.170.170.12021.51.45NANANA6.526.52
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1160.790.160.170.12021.51.45NANANA6.526.52
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1180.40.10.0780.094021.4NANANANA8.937.85
Boiled BulgurCooked Bulgur1180.340.060.0060.13026.30.14NANANA6.384.37
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1187.461.30.373.401.671NANANA1.414
Canned Kidney BeansCanned All Types Kidney Beans1190.850.20.120.15020.62.62002.626.17.4
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1205.941NANA01.370.57NANANA1.2815.5
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1251.670NANA02415NANANA0.853.33
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1251.670NANA02416.7NANANA0.853.33
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1251.670NANA02417.5NANANA0.853.33
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1251.670NANA02517.5NANANA0.853.33
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1251.670NANA02518.3NANANA0.853.33
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1256.520.85NANA02.170.71NANANA1.2814.3
Canned Refried BeansRefried beans, canned, traditional style1282.850.890.240.51019.20.77000.775.247.06
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1290.410.110.0810.096023.50.33NANANA9.88.55
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1290.410.110.0810.096023.50.33NANANA9.88.55
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.8
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1306.950.85NANA02.580.57NANANA1.414.4
SILK Peach soy yogurtSILK Peach soy yogurt1331.670NANA026.721NANANA0.853.33
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1331.670NANA02618.3NANANA0.853.33
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.96
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1370.270.0550.0040.0940300.071NANANA1.42.86
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1400.140.0270.0030.041030.4NANANANANA7.17
SILK Original CreamerSILK Original Creamer1429.450NANA09.450NANANA00
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.5
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.66
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1490.540.160.0130.170272.83NANANA10.89.95
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.7
Cooked Rice NoodlesRice noodles, cooked1530.280.0330.0060.0270340.043NANANA1.42.54
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1560.570.0940.0170.220282.58NANANA7.6510.8
Cooked CouscousCouscous, cooked1590.230.0410.0040.0850330.14NANANA25.37
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.3
Canned Navy BeansBeans, navy, mature seeds, canned1600.610.160.120.140290.4NANANA7.2310.7
Canned Great Northern BeansBeans, great northern, mature seeds, canned1620.550.170.10.13029.82NANANA6.9510.4
Canned Pinto BeansCanned Pinto Beans, Solids1621.280.220.220.16028.70.77000.777.89.9
Canned White BeansBeans, white, mature seeds, canned1620.410.10.0790.0950300.41NANANA6.810.3
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1630.540.130.0740.17029.64.1NANANA9.9211
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1638.361.56NANA03.061.56NANANA1.718.8
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.211
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.8
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.6
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1661.37NANANA029.4NANANANANA9.98
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA11
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1670.640.20.120.15030NANANANA9.9212
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1670.550.0770.040.190304.1NANANA11.812
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.9722
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.98
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.24
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1721.30.460.190.31029.5NANANANA8.511.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1720.540.120.0130.28033NANANANA9.59.6
Pearled BarleyCooked Pearled Barley1740.620.130.030.270400.4NANANA5.43.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.12
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.12
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1761.40.20.0780.64035.6NANANANANA6.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared1760.710.02400.02403800000.853.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1790.540.120.0740.17033NANANANA1111.4
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.73
Boiled Kidney BeansBoiled All Types Kidney Beans1800.710.10.240.15032.30.45NANANA9.0712.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.3
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.7
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.310
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1840.50.130.0960.11034.50.45NANANA11.811.6
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1840.40.110.0180.0880400.071NANANA0.573.8
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1840.40.110.0180.0880400.071NANANA0.573.8
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1840.30.0810.0140.065040.5NANANANANA3.37
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1840.30.0810.0140.065040.5NANANANA0.433.37
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1840.270.0720.0130.058040.7NANANANANA3.35
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1840.270.0720.0130.058040.7NANANANANA3.35
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.67
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.6
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.1
SILK French Vanilla CreamerSILK French Vanilla Creamer1899.450NANA028.328.3NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1930.650.170.130.15034.7NANANANA1213.2
Macronutrients in Top 100 Cereals & Legumes with the lowest Energy content per 5 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Energy per 5 ounces.
Top 5 cereals & legumes with least amount of energy per 5 ounces are:
- Cooked Oat Bran
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein