Cooked Oat BranOat bran, cooked00.320.0670.290.430.05NA12000NANA79.4
ShoyuShoyu Soy Sauce00.0650.334.360.590.29NA27.800000105
SoymilkSoymilk Unfortified00.120.1410.740.15NA35.70000.225.95107
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA1.8NANANA117
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.0830.225.60.530.28NA25.800000119
TamariSoy sauce made from soy (tamari)00.120.37.840.750.4NA35.700000119
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0930.0731.060.10.1NA87.300.400.023.97121
Chocolate SoymilkUnfortified Chocolate Soymilk00.0440.5210.180.15NA221.43.3700.025.95125
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA139
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned20.040.0991.90.240.089NA65.503.570NANA141
White Canned HominyHominy, canned, white00.0060.0120.0650.310.01NA200.600.0990.4143
Yellow Canned HominyHominy, canned, yellowNA0.0060.0120.0650.310.01NA2000NANA143
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA0.79NANA0.99NANA2.84NA200NANA147
OkaraOkara00.040.040.20.170.23NA51.6000NANA151
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.160.10.390.130.093NA29.800.200.024.76151
Canned CowpeasCanned Common CowpeasNA0.150.150.70.380.089NA10105.360NANA153
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.120.130.20.220.14NA37.700.400.024.76155
Canned Large Lima BeansLima beans, large, mature seeds, canned00.110.0670.520.510.18NA99000NANA157
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.060.030.720.390.22NA11301.800.0793.97157
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA159
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.210.130.980.260.16NA45.601.600.048.14161
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.10.0320.530.270.15NA47.601.401.14.17163
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.10.0320.530.270.27NA47.601.401.14.17163
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0770.07710.290.11NA15301.60NANA165
Boiled BulgurCooked Bulgur00.110.05620.680.16NA35.70000.020.99165
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0950.0950.481.670.16NA180000.025.56165
Canned Kidney BeansCanned All Types Kidney BeansNA0.230.10.820.270.15NA71.402.400.048.14167
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA2.2NANANA169
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA35NANANA175
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA35NANANA175
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA35NANANA175
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA35NANANA175
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA35NANANA175
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA175
Canned Refried BeansRefried beans, canned, traditional style00.150.160.730.380.2NA2201200.184.17179
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.280.241.230.370.11NA12105.3601.234.56181
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.280.241.230.370.11NA12105.3601.234.56181
Boiled BuckwheatCooked Buckwheat Groats00.0790.0771.870.710.15NA27.80000.183.77183
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA0.87NANA0.99NANA2.88NA200NANA183
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA35NANANA187
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA35NANANA187
Tofu YogurtTofu yogurt3.970.120.040.48NA0.04NA1204.9600.626.95187
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.040.0260.580.430.052NA20000.0790192
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.190.05210.470.079NA14000NANA196
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA198
Cooked TeffTeff, cooked00.360.0651.8NA0.19NA35.70NANANANA200
Cooked Wild RiceWild rice, cooked00.10.172.550.310.27NA51.60000.480.99200
Canned Baked BeansCanned Baked Beans no Salt9.920.30.120.85NA0.26NA47.606.1500.31.6208
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt20.330.121.150.810.13NA3160200.35.36208
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt3.970.30.152.980.860.12NA1870200.35.36208
Cooked Rice NoodlesRice noodles, cooked00.0360.0080.140.0220.012NA20000.060214
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt20.190.181.40.310.14NA20600.600.045.75218
Cooked CouscousCouscous, cooked00.130.0541.950.740.1NA29.80000.260.2222
Cooked Brown RiceCooked Medium-grain Brown Rice00.20.0242.640.780.3NA7.94000NANA222
Canned Navy BeansBeans, navy, mature seeds, canned00.280.110.970.340.2NA12301.401.555.75224
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.280.120.910.550.21NA16102.5801.575.95226
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.10.0380.54NANANA47.600.20NANA226
Canned White BeansBeans, white, mature seeds, canned00.190.0730.220.370.15NA1290001.575.75226
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.320.110.840.840.32NA1650000.363.97228
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA194NA29228
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.40.110.980.820.2NA41300.7900.563.37230
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.340.142.11.270.35NA35902.9800.223.37230
FuyuSalted and Fermented Tofu00.310.20.750.260.18NA57.500.40NANA230
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.0990.0380.52NANANA41.700.20NANA232
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA232
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt20.250.0461.330.780.18NA284020NANA232
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.310.121.350.530.23NA20202.580NANA234
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.380.111.771.20.095NA12900.7900.069.92234
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.420.131.10.790.19NA29000.790NANA234
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.270.110.980.370.018NA11702.20NANA236
Cooked MilletMillet, cooked00.210.162.640.340.21NA37.70000.040.6236
Cooked QuinoaQuinoa, cooked00.210.220.82NA0.24NA83.30001.250238
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.120.030.83NA0.22NA45.600.400.0611.3240
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.290.121.550.630.099NA220000NANA240
Pearled BarleyCooked Pearled Barley00.160.124.10.270.23NA31.80000.021.6244
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.350.145.10.750.24NA180000.340.4244
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.420.0384.60.640.31NA1610000.020244
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.150.0384.60.640.31NA5.950000.020244
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.360.292.670.30.056NA85.300NANANA246
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.150.0163.450.110.099NA1390000.020246
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.320.111.30.940.15NA298000NANA250
Cooked Corn PastaCooked Corn Gluten-free Pasta5.950.110.0461.10.250.12NA1200NANANA250
Boiled Kidney BeansBoiled All Types Kidney Beans00.320.121.150.440.24NA25802.400.0616.7252
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.320.121.150.440.24NA25802.400.0616.7252
Cooked SpeltSpelt, cooked00.20.065.1NA0.16NA25.800NA0.52NA252
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.230.131.420.850.19NA240000NANA254
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.260.121.10.440.21NA14902.40NANA256
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.450.111.050.520.15NA1710001.736.55258
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.320.0262.930.770.18NA1150000.0790258
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.040.0260.790.770.18NA5.950000.0790258
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.040.0320.790.820.099NA3.97000NANA258
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.330.0323.640.820.099NA115000NANA258
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.040.0320.790.790.12NA3.97000NANA258
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.330.0322.960.790.12NA117000NANA258
Cooked Spinach SpaghettiSpaghetti, spinach, cooked160.190.23.040.360.19NA24000NANA258
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.040.0650.190.340.026NA3.97000NANA260
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.480.1210.480.14NA2960001.736.55262
Cooked KamutCooked Khorasan WheatNA0.190.064.57NA0.14NA220NANA0.48NA262
SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA264
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.420.141.020.480.16NA411000NANA270
Vitamins in Top 100 Cereals & Legumes with the lowest Energy content per 7 oz
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by least amount of Energy per 7 ounces.
Top 5 cereals & legumes with least amount of energy per 7 ounces are:
- Cooked Oat Bran
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein