ShoyuShoyu Soy Sauce00.0620.314.140.560.28NA26.400000189
SoymilkSoymilk Unfortified00.110.130.950.690.14NA33.30000.25.56185
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA1.53NANANA169
TamariSoy sauce made from soy (tamari)00.0980.256.60.630.33NA3000000167
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.070.184.70.450.24NA21.700000167
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0610.880.0840.085NA7200.3300.0163.28164
Chocolate SoymilkUnfortified Chocolate Soymilk00.0350.420.810.140.12NA17.51.12.700.0164.76159
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA143
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1.40.0280.071.350.170.063NA46.502.540NANA141
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA0.54NANA0.68NANA1.93NA136NANA135
OkaraOkara00.0260.0260.130.120.15NA34.2000NANA132
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0680.260.0890.062NA19.700.1300.0133.16132
Canned CowpeasCanned Common CowpeasNA0.0990.0960.460.250.058NA66.203.50NANA130
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0810.130.140.091NA24.400.2600.0133.08128
Canned Large Lima BeansLima beans, large, mature seeds, canned00.070.0430.330.330.12NA63.3000NANA127
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0380.0190.460.250.14NA7201.1400.0512.53127
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA125
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.130.0830.610.160.099NA28.400.9900.0255.06123
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0630.020.330.170.09NA29.300.8500.672.56122
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0630.020.330.170.16NA29.300.8500.672.56122
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0580.0580.2910.1NA110000.0123.37120
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0470.0470.610.170.066NA9300.960NANA120
Canned Kidney BeansCanned All Types Kidney BeansNA0.140.0610.490.160.088NA4301.4300.0244.9119
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA1.3NANANA118
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA20NANANA114
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA20NANANA114
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA114
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA20NANANA114
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA20NANANA114
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA20NANANA114
Canned Refried BeansRefried beans, canned, traditional style00.0840.0880.410.210.11NA12.206.6700.12.33111
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.150.130.680.20.06NA6702.9700.682.53110
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.150.130.680.20.06NA6702.9700.682.53110
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA0.48NANA0.54NANA1.58NA110NANA109
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA18.7NANANA106
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA18.7NANANA106
Tofu YogurtTofu yogurt2.130.0640.0210.26NA0.021NA6.402.6600.333.72106
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA100
Canned Baked BeansCanned Baked Beans no Salt4.760.140.0570.41NA0.12NA2302.9500.140.7695
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt0.950.160.0580.550.390.064NA15100.9500.142.5795
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1.90.140.0711.430.410.055NA89.500.9500.142.5795
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt0.910.0880.0810.650.140.065NA9500.2700.0182.6491
Canned Navy BeansBeans, navy, mature seeds, canned00.120.0490.430.150.091NA5500.6200.692.5788.5
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.130.0530.40.240.093NA7101.1400.692.6387.7
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0460.0170.24NANANA2100.0880NANA87.7
Canned White BeansBeans, white, mature seeds, canned00.0840.0320.0990.160.066NA570000.692.5487.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA85.2NA12.887
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.140.0480.370.370.14NA720000.161.7487
FuyuSalted and Fermented Tofu00.140.0870.330.110.078NA2500.170NANA86.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.150.0630.910.550.15NA15601.300.0951.4786.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt0.860.170.0470.430.350.086NA17900.3400.241.4786.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.230.0320.350.270.032NA3.4000NANA85.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.0430.0160.22NANANA1800.0850NANA85.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt0.850.110.020.570.330.079NA12200.850NANA85.5
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.130.050.580.230.099NA86.401.10NANA84.7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.180.0540.470.340.081NA12400.340NANA84.7
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.160.0470.750.50.041NA5500.3400.0254.2484.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.110.0450.420.160.008NA49.600.920NANA84
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.120.0490.650.260.041NA92000NANA82.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.050.0120.34NA0.093NA1900.1700.0254.782.6
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.130.0440.520.370.062NA119000NANA79.4
Boiled Kidney BeansBoiled All Types Kidney Beans00.130.0460.460.170.094NA10200.9400.0246.678.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.130.0460.460.170.094NA10200.9400.0246.678.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.090.050.560.340.075NA95000NANA78
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.10.0480.420.170.081NA5800.930NANA77.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.170.0430.410.20.059NA660000.672.5477
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.180.0450.380.180.052NA1130000.662.575.8
SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA75
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.150.0510.380.180.06NA152000NANA73.5
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids0.720.0180.0110.091NA0.084NA29.700.07200.212.4672.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.0850.0330.10.160.067NA58.30000.682.572
Canned Chickpeas Canned Chickpeas , Solids0.720.0190.0110.1NA0.083NA34.500.07200.212.4572
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.170.0470.460.190.099NA10000.6400.0070.4371.4
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.170.0420.190.180.089NA96000NANA70.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.130.0430.220.150.16NA12000.5600.662.4570
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.130.0720.490.160.09NA56.301.2500.652.4369.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.110.0710.260.0920.064NA2000.140NANA69.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0290.0530.440.0260.027NA1500.210NANA69
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.20.0880.560.110.032NA6.8000NANA68
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.170.0420.380.20.12NA1130000.662.567
Soy CheeseSoybean, curd cheese1.3200.0930.330.0770.046NA14.60000.43.0566.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt0.610.0710.0380.320.170.085NA10500.7900.212.4461
Boiled SoybeansBoiled Soybeans no Salt00.090.170.230.10.14NA31.400.9900.21158
HummusHome Prepared Hummus00.050.0290.230.160.23NA33.304.4600.421.756.5
TempehTempeh00.0410.191.380.140.11NA12.50.042000.211052
Cooked TempehTempeh, cooked00.0280.181.10.230.1NA10.80.072000.219.951.3
MisoMiso2.020.0490.120.460.170.1NA9.60.04000.00514.850.5
NattoNatto00.0760.0900.10.062NA3.806.1600.0051147.4
Carob flourCarob flour0.450.0240.210.850.0210.16NA1300.0900.28045
Commercial HummusHummus, commercial0.420.0680.0540.430.150.062NA20.30000.659.6242
YokanYokan, prepared from adzuki beans and sugar00.0020.0020.0220.0380.003NA3.08000NANA38.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.0630.0190.0370.0520.037NA10000NANA37
Fried TofuTofu, fried0.370.0630.0190.0370.0520.037NA100000.0152.937
Adzuki BeansRaw Adzuki Beans0.30.140.0670.80.450.11NA189000NANA30.4
Soy VermicelliVermicelli, made from soy0.6000NA0NA00000.151.1530.2
FalafelHome prepared Falafel0.30.0440.050.310.0880.038NA2800.480NANA30
White BeansRaw White Beans00.130.0440.140.220.095NA1170000.0631.730
Kidney BeansRaw All Types Kidney Beans00.160.0660.620.230.12NA11801.3500.0665.730
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.170.0650.510.380.098NA1190000.211.7630
Cranberry BeansRaw Cranberry Beans00.220.0640.430.220.092NA180000NANA30
Vitamins in Top 100 Legumes with the lowest Energy content per 100 kcal
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Energy per 100 calories.
Top 5 legumes with least amount of energy per 100 calories are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from soy (tamari)
- Soy sauce made from hydrolyzed vegetable protein