ShoyuShoyu Soy Sauce00.0330.172.20.30.15NA140000053
SoymilkSoymilk Unfortified00.060.0690.510.370.077NA180000.11354
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA0.9NANANA59
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.0420.112.830.270.14NA130000060
TamariSoy sauce made from soy (tamari)00.0590.153.950.380.2NA180000060
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0470.0370.540.0510.052NA4400.200.01261
Chocolate SoymilkUnfortified Chocolate Soymilk00.0220.260.510.0890.077NA110.71.700.01363
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA70
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned10.020.050.960.120.045NA3301.80NANA71
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA0.4NANA0.5NANA1.43NA101NANA74
OkaraOkara00.020.020.10.0880.12NA26000NANA76
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.0810.0520.20.0680.047NA1500.100.012.476
Canned CowpeasCanned Common CowpeasNA0.0760.0740.350.190.045NA5102.70NANA77
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.060.0630.10.110.071NA1900.200.012.478
Canned Large Lima BeansLima beans, large, mature seeds, canned00.0550.0340.260.260.091NA50000NANA79
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.030.0150.360.20.11NA5700.900.04279
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA80
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.110.0670.490.130.08NA2300.800.024.181
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0520.0160.270.140.074NA2400.700.552.182
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0520.0160.270.140.14NA2400.700.552.182
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0390.0390.50.140.055NA7700.80NANA83
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0480.0480.240.840.083NA90000.012.883
Canned Kidney BeansCanned All Types Kidney BeansNA0.120.0510.410.140.074NA3601.200.024.184
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA1.1NANANA85
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA17.6NANANA88
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA17.6NANANA88
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA17.6NANANA88
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA17.6NANANA88
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA17.6NANANA88
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA88
Canned Refried BeansRefried beans, canned, traditional style00.0760.0790.370.190.1NA110600.092.190
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.140.120.620.180.055NA6102.700.622.391
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.140.120.620.180.055NA6102.700.622.391
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA0.44NANA0.5NANA1.45NA101NANA92
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA17.6NANANA94
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA17.6NANANA94
Tofu YogurtTofu yogurt20.060.020.24NA0.02NA602.500.313.594
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA100
Canned Baked BeansCanned Baked Beans no Salt50.150.060.43NA0.13NA2403.100.150.8105
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10.160.0610.580.410.067NA1590100.152.7105
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt20.150.0751.50.430.058NA940100.152.7105
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt10.0970.0890.710.160.072NA10400.300.022.9110
Canned Navy BeansBeans, navy, mature seeds, canned00.140.0550.490.170.1NA6200.700.782.9113
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.140.060.460.280.11NA8101.300.793114
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0520.0190.27NANANA2400.10NANA114
Canned White BeansBeans, white, mature seeds, canned00.0960.0370.110.190.075NA650000.792.9114
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.160.0550.420.420.16NA830000.182115
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA98NA14.7115
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt10.20.0550.50.410.1NA20800.400.281.7116
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.170.0731.060.640.18NA18101.500.111.7116
FuyuSalted and Fermented Tofu00.160.10.380.130.091NA2900.20NANA116
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.050.0190.26NANANA2100.10NANA117
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA117
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt10.120.0230.670.390.093NA143010NANA117
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.160.0590.680.270.12NA10201.30NANA118
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.190.0560.890.60.048NA6500.400.035118
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.210.0640.550.40.095NA14600.40NANA118
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.130.0530.50.190.009NA5901.10NANA119
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.060.0150.42NA0.11NA2300.200.035.7121
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.150.0590.780.320.05NA111000NANA121
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.160.0550.660.470.078NA150000NANA126
Boiled Kidney BeansBoiled All Types Kidney Beans00.160.0580.580.220.12NA13001.200.038.4127
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.160.0580.580.220.12NA13001.200.038.4127
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.120.0640.720.430.096NA121000NANA128
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.130.0620.550.220.11NA7501.20NANA129
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.230.0560.530.260.077NA860000.873.3130
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.240.0590.510.240.069NA1490000.873.3132
SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA133
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.210.0690.520.240.081NA207000NANA136
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids10.0250.0150.13NA0.12NA4100.100.293.4138
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.120.0460.140.230.093NA810000.943.5139
Canned Chickpeas Canned Chickpeas , Solids10.0270.0150.14NA0.12NA4800.100.293.4139
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.240.0660.650.270.14NA14000.900.010.6140
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.240.0590.270.250.13NA137000NANA142
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.190.0620.320.210.23NA17200.800.943.5143
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.190.10.710.230.13NA8101.800.943.5144
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.160.10.380.130.092NA2900.20NANA144
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0420.0770.640.0370.039NA2200.30NANA145
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.30.130.830.160.047NA10000NANA147
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.260.0630.570.30.18NA1680000.983.7149
Soy CheeseSoybean, curd cheese200.140.50.120.07NA220000.64.6151
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt10.120.0630.530.290.14NA17201.300.354164
Boiled SoybeansBoiled Soybeans no Salt00.160.290.40.180.23NA5401.700.3519172
HummusHome Prepared Hummus00.0890.0520.40.290.4NA5907.900.753177
TempehTempeh00.0780.362.640.280.22NA240.08000.419.3192
Cooked TempehTempeh, cooked00.0540.362.140.450.2NA210.14000.419.3195
MisoMiso40.0980.230.910.340.2NA190.08000.0129.3198
NattoNatto00.160.1900.220.13NA801300.0123211
Carob flourCarob flour10.0530.461.90.0470.37NA2900.200.630222
Commercial HummusHummus, commercial10.160.131.020.350.15NA480001.5423237
YokanYokan, prepared from adzuki beans and sugar00.0050.0040.0570.0990.008NA8000NANA260
Fried TofuTofu, fried10.170.050.10.140.099NA270000.047.8270
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.170.050.10.140.099NA27000NANA270
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA329
Soy VermicelliVermicelli, made from soy2000NA0NA00000.513.8331
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.2219333
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.6333
FalafelHome prepared Falafel10.150.171.040.290.13NA9301.60NANA333
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA335
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.9335
Vitamins in Top 100 Legumes with the lowest Energy content per 100 g
In the above table you can find and compare the amount of vitamins in all legumes , sorted by least amount of Energy per 100 grams.
Top 5 legumes with least amount of energy per 100 grams are:
- Shoyu Soy Sauce
- Soymilk Unfortified
- HOUSE FOODS Premium Soft Tofu
- Soy sauce made from hydrolyzed vegetable protein
- Soy sauce made from soy (tamari)