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Nutrition database

Beans and legumes nutrition facts

Beans, lentils, peas and soy foods such as tofu and tempeh, cooked, canned or dry. They stand out for protein and fiber together, which few other plant foods offer per serving.

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Soy foods 79

Food	Serving	Calories	Protein	Carbs	Fat
Black Beans	1/2 cup	114	7.6 g	20.4 g	0.5 g
Chickpeas	1/2 cup	134	7.3 g	22.5 g	2.1 g
Baked Beans	1 cup	239	12.1 g	53.7 g	0.9 g
Canned Black Beans	1 cup	218	14.5 g	39.7 g	0.7 g
Canned Chickpeas	1 cup	211	11.8 g	32.4 g	4.7 g
Edamame	1 cup	188	18.5 g	13.8 g	8.1 g
Hummus	1 tbsp	36	1.2 g	2.3 g	2.7 g
Kidney Beans	1 cup	225	15.3 g	40.4 g	0.9 g
Lentils	1 cup	230	17.9 g	39.9 g	0.8 g
Pinto Beans	1 cup	245	15.4 g	44.8 g	1.1 g
Refried Beans	1 cup	214	11.9 g	32.2 g	4.8 g
Tempeh	1 cup	319	33.7 g	12.7 g	17.9 g
Tofu	1/2 cup	181	21.8 g	3.5 g	11 g
Black-Eyed Peas	1 cup	198	13.2 g	35.5 g	0.9 g
Canned Kidney Beans	1 cup	207	13.4 g	38 g	0.9 g
Canned Pinto Beans	1 cup	197	11 g	36.4 g	1.3 g
Canned White Beans	1 cup	299	19 g	55.5 g	0.8 g
Dry Black Beans	1 cup	662	41.9 g	121 g	2.8 g
Dry Chickpeas	1 cup	756	40.9 g	125.9 g	12.1 g
Dry Kidney Beans	1 cup	620	41.5 g	112.8 g	2 g
Dry Lentils	1 cup	676	47.3 g	121.6 g	2 g
Dry Pinto Beans	1 cup	670	41.3 g	120.7 g	2.4 g
Dry Red Lentils	1 cup	687	45.9 g	121.2 g	4.2 g
Dry Split Peas	1 cup	713	45.3 g	120.8 g	7.6 g
Extra Firm Tofu	0.2 block	76	9.1 g	1.1 g	4.8 g
Falafel	1 patty (approx 2-1/4" dia)	57	2.3 g	5.4 g	3 g
Fava Beans	1 cup	187	12.9 g	33.4 g	0.7 g
Great Northern Beans	1 cup	209	14.7 g	37.3 g	0.8 g
Lima Beans	1 cup	216	14.7 g	39.3 g	0.7 g
Miso	1 tbsp	34	2.2 g	4.3 g	1 g
Navy Beans	1 cup	255	15 g	47.4 g	1.1 g
Pork and Beans	1 cup	231	12.7 g	46 g	2.3 g
Roasted Soybeans	1 cup	807	66.3 g	52 g	43.7 g
Soft Tofu	1/4 block	71	8.3 g	1.4 g	4.3 g
Soybeans	1 cup	296	31.3 g	14.4 g	15.4 g
Split Peas	1 cup	231	16.3 g	41.4 g	0.8 g
Veggie Burger	1 pattie	124	11 g	10 g	4.4 g
White Beans	1 cup	249	17.4 g	44.9 g	0.6 g
Adzuki Beans	1 cup	294	17.3 g	57 g	0.2 g
Adzuki Beans Boiled with Salt	1 cup	294	17.3 g	57 g	0.2 g
Adzuki Beans Canned Sweetened	1 cup	702	11.2 g	162.8 g	0.1 g
Adzuki Beans Raw	1 cup	648	39.1 g	123.9 g	1 g
Azumaya Extra Firm Tofu	0.2 package	70	8 g	1.2 g	3.6 g
Azumaya Firm Tofu	0.2 package	63	7.2 g	1.2 g	3.3 g
Azumaya Silken Tofu	0.2 package	39	4.4 g	0.5 g	2.2 g
Baked Beans Canned No Salt Added	1 cup	266	12.1 g	51.8 g	1 g
Baked Beans Home Prepared	1 cup	392	14 g	54.7 g	13 g
Baked Beans with Beef	1 cup	322	17 g	45 g	9.2 g
Baked Beans with Franks	1 cup	368	17.5 g	39.9 g	17 g
Baked Beans with Pork	1 cup	268	13.1 g	50.6 g	3.9 g
Baked Beans with Pork and Sweet Sauce	1 cup	261	11.3 g	53.7 g	2.2 g
Black Beans Boiled with Salt	1 cup	227	15.2 g	40.8 g	0.9 g
Black Beans Canned Low Sodium	1 cup	218	14.5 g	39.7 g	0.7 g
Black Turtle Beans Boiled	1 cup	241	15.1 g	45 g	0.6 g
Black Turtle Beans Boiled with Salt	1 cup	241	15.1 g	45 g	0.6 g
Black Turtle Beans Raw	1 cup	624	39.1 g	116.4 g	1.7 g
Black-Eyed Peas Boiled with Salt	1 cup	198	13.2 g	35.5 g	0.9 g
Black-Eyed Peas Canned with Pork	1 cup	199	6.6 g	39.7 g	3.8 g
California Red Kidney Beans Boiled	1 cup	219	16.2 g	39.7 g	0.2 g
California Red Kidney Beans Boiled with Salt	1 cup	219	16.2 g	39.7 g	0.2 g
California Red Kidney Beans Raw	1 cup	607	44.8 g	110 g	0.5 g
Canned Black-Eyed Peas	1 cup	185	11.4 g	32.7 g	1.3 g
Catjang Cowpeas Boiled	1 cup	200	13.9 g	34.7 g	1.2 g
Catjang Cowpeas Boiled with Salt	1 cup	200	13.9 g	34.7 g	1.2 g
Catjang Cowpeas Raw	1 cup	573	39.8 g	99.6 g	3.5 g
Chickpeas Boiled with Salt	1 cup	269	14.5 g	45 g	4.2 g
Chickpeas Canned Drained	1 can drained	352	17.8 g	57 g	7 g
Chickpeas Canned Drained Rinsed	1 cup drained, rinsed	210	10.7 g	34.8 g	3.8 g
Chickpeas Canned Low Sodium	1 cup	211	11.8 g	32.4 g	4.7 g
Cranberry Beans Boiled	1 cup	241	16.5 g	43.3 g	0.8 g
Cranberry Beans Boiled with Salt	1 cup	241	16.5 g	43.3 g	0.8 g
Cranberry Beans Canned	1 cup	216	14.4 g	39.3 g	0.7 g
Cranberry Beans Raw	1 cup	653	44.9 g	117.1 g	2.4 g
Dried-Frozen Tofu	1 piece	81	8.9 g	1.7 g	5.2 g
Dried-Frozen Tofu with Calcium Sulfate	1 piece	80	8.9 g	1.4 g	5.2 g
Dry Black-Eyed Peas	1 cup	561	39.3 g	100.3 g	2.1 g
Dry Great Northern Beans	1 cup	620	40 g	114.1 g	2.1 g
Dry Navy Beans	1 cup	701	46.4 g	126.4 g	3.1 g
Dry Soybeans	1 cup	830	67.9 g	56.1 g	37.1 g
Dry White Beans	1 cup	673	47.2 g	121.7 g	1.7 g
Edamame Frozen Unprepared	1 cup	129	13.2 g	9 g	5.6 g
Fat Free Refried Beans	1 cup	182	12.3 g	31.2 g	1 g
Fava Beans Boiled with Salt	1 cup	187	12.9 g	33.4 g	0.7 g
Fava Beans Canned	1 cup	182	14 g	31.8 g	0.6 g
Fava Beans Raw	1 cup	512	39.2 g	87.4 g	2.3 g
Fermented Tofu Fuyu	1 block	13	1 g	0.5 g	0.9 g
Fermented Tofu Fuyu with Calcium Sulfate	1 block	13	0.9 g	0.6 g	0.9 g
Firm Tofu with Calcium Sulfate and Nigari	1/2 cup	98	11.4 g	3.6 g	5.3 g
Fried Tofu	1 oz	77	5.3 g	2.5 g	5.7 g
Fried Tofu with Calcium Sulfate	1 piece	35	2.4 g	1.2 g	2.6 g
Frijoles Rojos Volteados	1 cup	336	11.7 g	36 g	16.1 g
Great Northern Beans Boiled with Salt	1 cup	209	14.7 g	37.3 g	0.8 g
Great Northern Beans Canned	1 cup	299	19.3 g	55.1 g	1 g
Great Northern Beans Canned Low Sodium	1 cup	299	19.3 g	55.1 g	1 g
Green Soybeans Boiled	1 cup	254	22.2 g	19.9 g	11.5 g
Green Soybeans Boiled with Salt	1 cup	254	22.2 g	19.9 g	11.5 g
Green Soybeans Raw	1 cup	376	33.2 g	28.3 g	17.4 g
Hard Tofu with Nigari	1/4 block	177	15.5 g	5.4 g	12.2 g
House Foods Premium Firm Tofu	2 oz	48	6.1 g	0.5 g	2.3 g
House Foods Premium Soft Tofu	2 oz	33	3.6 g	1.2 g	1.5 g
Hummus Home Prepared	1 cup	435	12 g	49.5 g	21.1 g
Kidney Beans All Types Boiled	1 cup	225	15.3 g	40.4 g	0.9 g
Kidney Beans All Types Boiled with Salt	1 cup	225	15.3 g	40.4 g	0.9 g
Kidney Beans All Types Canned	1 cup	215	13.4 g	37.1 g	1.5 g
Kidney Beans All Types Raw	1 cup	613	43.4 g	110.4 g	1.5 g
Large Lima Beans Boiled with Salt	1 cup	216	14.7 g	39.3 g	0.7 g
Large Lima Beans Canned	1 cup	190	11.9 g	35.9 g	0.4 g
Large Lima Beans Raw	1 cup	602	38.2 g	112.8 g	1.2 g
Lentils Boiled with Salt	1 cup	226	17.9 g	38.7 g	0.8 g
Lupini Beans	1 cup	198	25.8 g	16.4 g	4.8 g
Lupini Beans Boiled with Salt	1 cup	193	25.8 g	15.4 g	4.8 g
Lupini Beans Raw	1 cup	668	65.1 g	72.7 g	17.5 g
Mature Baby Lima Beans Boiled	1 cup	229	14.6 g	42.4 g	0.7 g
Mature Baby Lima Beans Boiled with Salt	1 cup	229	14.6 g	42.4 g	0.7 g
Mature Baby Lima Beans Raw	1 cup	677	41.7 g	126.9 g	1.9 g
Mature French Beans Boiled	1 cup	228	12.5 g	42.5 g	1.3 g
Mature French Beans Boiled with Salt	1 cup	228	12.5 g	42.5 g	1.3 g
Mature French Beans Raw	1 cup	631	34.6 g	118 g	3.7 g
Mature Hyacinth Beans Boiled	1 cup	227	15.8 g	40.1 g	1.1 g
Mature Hyacinth Beans Boiled with Salt	1 cup	227	15.8 g	40.2 g	1.1 g
Mature Hyacinth Beans Raw	1 cup	722	50.2 g	127.6 g	3.5 g
Mature Winged Beans Boiled	1 cup	253	18.3 g	25.7 g	10 g
Mature Winged Beans Boiled with Salt	1 cup	253	18.3 g	25.7 g	10 g
Mature Winged Beans Raw	1 cup	744	54 g	75.9 g	29.7 g
Mature Yardlong Beans Boiled	1 cup	202	14.2 g	36.1 g	0.8 g
Mature Yardlong Beans Boiled with Salt	1 cup	202	14.2 g	36.1 g	0.8 g
Mature Yardlong Beans Raw	1 cup	579	40.6 g	103.4 g	2.2 g
Mature Yellow Beans Boiled	1 cup	255	16.2 g	44.7 g	1.9 g
Mature Yellow Beans Boiled with Salt	1 cup	255	16.2 g	44.7 g	1.9 g
Mature Yellow Beans Raw	1 cup	676	43.1 g	119 g	5.1 g
Meat Extender	1 cup	274	36.7 g	30.5 g	2.6 g
Meatless Bacon	1 cup	445	16.8 g	7.6 g	42.5 g
Meatless Bacon Bits	1 tbsp	33	2.2 g	2 g	1.8 g
Meatless Chicken	1 cup	376	39.7 g	6.1 g	21.4 g
Meatless Chicken Breaded and Fried	1 cup, diced	304	27.7 g	11.1 g	16.6 g
Meatless Frankfurter	1 cup, sliced	326	27.5 g	10.8 g	19.2 g
Meatless Luncheon Slices	1 slice, thin	26	2.5 g	0.6 g	1.6 g
Meatless Meatballs	1 cup	284	30.2 g	11.5 g	13 g
Meatless Sandwich Spread	1 tbsp	22	1.2 g	1.4 g	1.4 g
Meatless Sausage	1 slice	71	5.7 g	2.3 g	5.1 g
Mori-Nu Silken Tofu Extra Firm	1 slice	46	6.2 g	1.7 g	1.6 g
Mori-Nu Silken Tofu Firm	1 slice	52	5.8 g	2 g	2.3 g
Mori-Nu Silken Tofu Lite Extra Firm	1 slice	32	5.9 g	0.8 g	0.6 g
Mori-Nu Silken Tofu Lite Firm	1 slice	31	5.3 g	0.9 g	0.7 g
Mori-Nu Silken Tofu Soft	1 slice	46	4 g	2.4 g	2.3 g
Moth Beans Boiled	1 cup	207	13.8 g	37.1 g	1 g
Moth Beans Boiled with Salt	1 cup	207	13.8 g	37.1 g	1 g
Moth Beans Raw	1 cup	672	45 g	120.6 g	3.2 g
Mung Beans	1 cup	212	14.2 g	38.7 g	0.8 g
Mung Beans Boiled with Salt	1 cup	212	14.2 g	38.7 g	0.8 g
Mung Beans Raw	1 cup	718	49.4 g	129.6 g	2.4 g
Mungo Beans Boiled	1 cup	189	13.6 g	33 g	1 g
Mungo Beans Boiled with Salt	1 cup	189	13.6 g	33 g	1 g
Mungo Beans Raw	1 cup	706	52.2 g	122.1 g	3.4 g
Nasoya Lite Firm Tofu	0.2 package	43	6.6 g	1 g	1.3 g
Nasoya Lite Silken Tofu	0.2 package	39	7.5 g	0 g	1 g
Nasoya Organic Extra Firm Tofu	0.2 package	77	8 g	2.1 g	4.1 g
Nasoya Organic Firm Tofu	0.2 package	66	7 g	1.8 g	3.5 g
Nasoya Organic Silken Tofu	0.2 package	43	4.4 g	1.3 g	2.3 g
Nasoya Organic Soft Tofu	0.2 package	55	6.9 g	0.6 g	2.8 g
Nasoya Organic Sprouted Tofu Plus Super Firm	3 oz	98	11.3 g	1.8 g	5 g
Nasoya Organic Super Firm Cubed Tofu	0.2 package	93	9.8 g	2.2 g	5 g
Nasoya Organic Tofu Plus Extra Firm	3 oz	78	8.7 g	1.5 g	4.2 g
Nasoya Organic Tofu Plus Firm	3 oz	63	7.8 g	1.5 g	2.9 g
Natto	1 cup	369	33.9 g	22.2 g	19.3 g
Navy Beans Boiled with Salt	1 cup	255	15 g	47.4 g	1.1 g
Navy Beans Canned	1 cup	296	19.7 g	53.6 g	1.1 g
Okara	1 cup	93	4.3 g	14.9 g	2.1 g
Pigeon Peas Boiled	1 cup	203	11.4 g	39.1 g	0.6 g
Pigeon Peas Boiled with Salt	1 cup	203	11.4 g	39.1 g	0.6 g
Pigeon Peas Raw	1 cup	703	44.5 g	128.7 g	3.1 g
Pink Beans Boiled	1 cup	252	15.3 g	47.2 g	0.8 g
Pink Beans Boiled with Salt	1 cup	252	15.3 g	47.2 g	0.8 g
Pink Beans Raw	1 cup	720	44 g	134.8 g	2.4 g
Pinto Beans Boiled with Salt	1 cup	245	15.4 g	44.8 g	1.1 g
Pinto Beans Canned Drained	1 can drained solids	316	19.4 g	56 g	2.5 g
Pinto Beans Canned Drained Rinsed	1 cup	198	11.9 g	35.1 g	1.6 g
Pinto Beans Canned Low Sodium	1 cup	197	11 g	36.4 g	1.3 g
Ranch Style Barbecue Chili Beans	1 cup	245	12.7 g	42.8 g	2.5 g
Red Kidney Beans Boiled with Salt	1 cup	225	15.3 g	40.4 g	0.9 g
Red Kidney Beans Canned Drained	1 can drained solids	330	21.2 g	57.2 g	2.8 g
Red Kidney Beans Canned Drained Rinsed	1 cup cup rinsed solids	191	12.8 g	32.9 g	1.5 g
Red Kidney Beans Canned Low Sodium	1 cup	207	13.4 g	38 g	0.9 g
Refried Beans Reduced Sodium	1 cup	212	11.9 g	32.2 g	4.8 g
Regular Tofu with Calcium Sulfate	1/2 cup	94	10 g	2.3 g	5.9 g
Royal Red Kidney Beans Boiled	1 cup	218	16.8 g	38.7 g	0.3 g
Royal Red Kidney Beans Boiled with Salt	1 cup	218	16.8 g	38.7 g	0.3 g
Royal Red Kidney Beans Raw	1 cup	605	46.6 g	107.3 g	0.8 g
Silk Banana-Strawberry Soy Yogurt	1 container	150	4 g	29 g	2 g
Silk Black Cherry Soy Yogurt	1 container	150	4 g	29 g	2 g
Silk Blueberry Soy Yogurt	1 container	150	4 g	29 g	2 g
Silk Key Lime Soy Yogurt	1 container	150	4 g	30 g	2 g
Silk Peach Soy Yogurt	1 container	160	4 g	32 g	2 g
Silk Plain Soy Yogurt	1 container	150	6 g	22 g	4 g
Silk Raspberry Soy Yogurt	1 container	150	4 g	30 g	2 g
Silk Strawberry Soy Yogurt	1 container	160	4 g	31 g	2 g
Silk Vanilla Soy Yogurt Family Size	1 container	179	6 g	31 g	4 g
Silk Vanilla Soy Yogurt Single Serving	1 container	150	5 g	25 g	3 g
Small White Beans Boiled	1 cup	254	16.1 g	46.2 g	1.1 g
Small White Beans Boiled with Salt	1 cup	254	16.1 g	46.2 g	1.1 g

Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.

Beans and legumes compared, per 100 g

Most protein per 100 g: Soy Protein Isolate (88.3 g), Soy Protein Isolate Potassium Type (88.3 g), Soy Protein Concentrate Acid Wash (63.6 g).
Fewest calories per 100 g: Mori-Nu Silken Tofu Lite Firm (37), Mori-Nu Silken Tofu Lite Extra Firm (38), Azumaya Silken Tofu (43).
Most fiber per 100 g: Mature Winged Beans Raw (25.9 g), Mature Hyacinth Beans Raw (25.6 g), Mature French Beans Raw (25.2 g).

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