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
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
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
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
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA198
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
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt20.190.181.40.310.14NA20600.600.045.75218
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
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
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.320.111.30.940.15NA298000NANA250
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
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
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.480.1210.480.14NA2960001.736.55262
SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA264
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.420.141.020.480.16NA411000NANA270
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids20.050.030.25NA0.23NA81.400.200.586.75274
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.230.0910.280.450.18NA1610001.876.95276
Canned Chickpeas Canned Chickpeas , Solids20.0540.030.28NA0.23NA9500.200.586.75276
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.470.131.30.530.27NA27801.800.021.2278
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA282
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.380.120.630.420.45NA34101.601.876.95284
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.370.21.40.450.26NA16103.5701.876.95286
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.310.20.760.260.18NA57.500.40NANA286
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA288
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.590.261.650.310.093NA20000NANA292
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.510.131.130.590.35NA3330001.947.34296
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.13300
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.94325
Boiled SoybeansBoiled Soybeans no Salt00.310.570.790.360.46NA10703.3700.6938341
HummusHome Prepared Hummus00.180.10.790.570.79NA117015.701.55.95351
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.3381
Cooked TempehTempeh, cooked00.110.714.240.90.39NA41.70.28000.7938.3387
MisoMiso7.940.190.461.80.670.39NA37.70.16000.0258393
NattoNatto00.320.3800.430.26NA16025.800.0246419
Carob flourCarob flour20.110.913.760.0930.73NA57.500.401.250441
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.2470
YokanYokan, prepared from adzuki beans and sugar00.010.0080.110.20.016NA16000NANA516
Fried TofuTofu, fried20.340.0990.20.280.2NA53.60000.07915.5536
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA536
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA653
Soy VermicelliVermicelli, made from soy3.97000NA0NA000017.54657
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.7661
White BeansRaw White Beans00.870.290.951.450.63NA7700000.4211661
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA661
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA665
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.7665
Vitamins in Top 100 Legumes with the lowest Energy content per 7 oz
In the above table you can find and compare the amount of vitamins 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)