ShoyuShoyu Soy Sauce1051.130.140.0580.4609.80.7900.60.21.616
SoymilkSoymilk Unfortified1073.470.410.151.16012.57.9NANANA1.26.5
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu1175.380.95NANA04.351.05NANANA1.612.7
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein11910.0790.040.25015.62.5801.400.9914
TamariSoy sauce made from soy (tamari)1190.20.0220.010.0770113.37NANANA1.621
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1217.321.060.493.6402.341.4NANANA0.414.2
Chocolate SoymilkUnfortified Chocolate Soymilk1253.040.480.151.16019.715.6NANANA0.794.5
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu1396.950.99NANA01.470.6NANANA1.217.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.440.0730.0140.17024.6NANANANA7.3411
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1476.750.6NANA03.40.6NANANA1.618.2
OkaraOkara1513.430.380.181.32024.3NANANANANA7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.616
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.4
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1558.281.570.332.905.661.2NANANA1.818
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.8
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.6
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1598.330.99NANA030.79NANANA1.218
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1610.710.250.10.16029.43.67003.678.5310.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1631.10.240.230.170302.02NANANA9.139.13
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1631.10.230.230.170302.02NANANA9.139.13
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.511
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA220
Canned Kidney BeansCanned All Types Kidney Beans1671.20.280.160.21028.83.67003.678.5310.4
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1698.31.4NANA01.920.79NANANA1.821.7
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1752.340NANA03421NANANA1.24.66
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1752.340NANA03423.3NANANA1.24.66
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1752.340NANA03424.5NANANA1.24.66
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1752.340NANA03524.5NANANA1.24.66
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1752.340NANA03525.7NANANA1.24.66
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1759.131.2NANA03.040.99NANANA1.820
Canned Refried BeansRefried beans, canned, traditional style17941.250.340.720271.07001.077.349.9
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.712
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.712
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1839.721.2NANA03.60.79NANANA220.2
SILK Peach soy yogurtSILK Peach soy yogurt1872.340NANA037.329NANANA1.24.66
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1872.340NANA03625.7NANANA1.24.66
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.95
SILK Original CreamerSILK Original Creamer19813.20NANA013.20NANANA00
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.53
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2080.750.230.0180.240383.97NANANA1514
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.715
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2180.790.130.0240.30393.6NANANA10.715
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA1015
Canned Great Northern BeansBeans, great northern, mature seeds, canned2260.770.240.140.18041.72.8NANANA9.7214.6
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.071114
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.5
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm22811.72.2NANA04.32.2NANANA2.426.3
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.718
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.7
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2321.92NANANA041.2NANANANANA14
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA16
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.5
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.5631
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA1216
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2400.750.160.0180.39046NANANANA13.313.4
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.316
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.2
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.515
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.714
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.2
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.6
SILK French Vanilla CreamerSILK French Vanilla Creamer26413.20NANA039.739.7NANANA00
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.5
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.514
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.3
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.714
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.618
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.671818
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.618
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.225
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA21
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.518
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA025
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.6
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.64
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5
MisoMiso393122.030.84.9050.312.3120010.725.4
NattoNatto419223.161.46110259.7NANANA10.738.5
Carob flourCarob flour4411.30.180.0080.42017697NANANA799.17
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.4
YokanYokan, prepared from adzuki beans and sugar5160.240.085NA0.0520120NANANANANA6.53
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.3
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.4
Soy VermicelliVermicelli, made from soy6570.20.0280.0080.075016334.6NANANA7.740.2
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.8
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.4
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.4
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA4141
Macronutrients in Top 100 Legumes with the lowest Energy content per 7 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Energy per 7 ounces.
Top 5 legumes with least amount of energy per 7 ounces are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)