NutriBasesNutrition Intelligence

Catalog

Legumes & Soy

Legumes, including beans, lentils, peas, and soy foods, are unusual in packing substantial plant protein and generous fiber into the same food. They rank among the best sources of folate and also provide iron, potassium, magnesium, and zinc while staying low in saturated fat. Soybeans stand out for complete protein and mostly unsaturated fat.

Shortcuts: the highest-protein picks in legumes & soy · browse grains & bread · continue to nuts & seeds.

346Foods trackedin this category
196Average calorieskcal per 100 g
14.9Average proteing per 100 g
88.3 gMost proteinSoy Protein Isolate

Nutritional highlights

  • Rare combination of substantial plant protein and high fiber
  • Among the best food sources of folate
  • Supply iron, potassium, magnesium, and zinc with little saturated fat
  • Soy provides complete protein, unusual for a plant food

How to choose well

Dried legumes cooked at home contain no added sodium, and canned beans work well if you pick low-sodium versions or rinse them before use. Among soy foods, simple forms such as tofu, tempeh, and edamame sit closer to the whole bean than heavily flavored soy snacks.

Storage & handling

Keep dried legumes sealed in a cool, dry pantry, where they store for a long time; refrigerate cooked beans and use them within a few days, or freeze them in meal-sized portions.

Smart pairing

Eating vitamin C rich foods such as bell peppers, citrus, or tomatoes alongside legumes helps the body absorb their non-heme iron.

All legumes & soy (per 100 g)

346 foods · click a column to sort
Food ↑ Cal Protein g Fat g Carbs g Fiber g
Bacon Bits, Meatless 476 32 25.9 28.6 10.2
Bacon, Meatless 309 11.7 29.5 5.3 2.6
Beans 47 1.8 3.2 2.8 0.1
Beans, Adzuki 329 19.9 0.5 62.9 12.7
Beans, Adzuki 128 7.5 0.1 24.8 7.3
Beans, Adzuki 237 3.8 0 55 —
Beans, Adzuki 128 7.5 0.1 24.8 7.3
Beans, Baked 105 4.8 0.4 20.5 5.5
Beans, Baked 155 5.5 5.2 21.6 5.5
Beans, Baked 105 4.5 0.9 21.6 4.4
Beans, Baked 94 5.2 0.9 18.7 4
Beans, Baked 94 4.8 0.4 21.1 4.1
Beans, Baked 121 6.4 3.5 16.9 —
Beans, Baked 142 6.8 6.6 15.4 6.9
Beans, Baked 106 5.2 1.6 20 5.5
Beans, Black 341 21.6 1.4 62.4 15.5
Beans, Black 132 8.9 0.5 23.7 8.7
Beans, Black 132 8.9 0.5 23.7 8.7
Beans, Black 91 6 0.3 16.6 6.9
Beans, Black 118 6.9 1.3 19.8 6.7
Beans, Black Turtle 339 21.3 0.9 63.3 15.5
Beans, Black Turtle 130 8.2 0.4 24.4 8.3
Beans, Black Turtle 91 6 0.3 16.6 6.9
Beans, Black Turtle 130 8.2 0.4 24.4 8.3
Beans, Cannellini 345 21.6 2.2 59.8 —
Beans, Cannellini 115 7.4 1.2 18.8 6.8
Beans, Chili 97 5 1 16.9 4.2
Beans, Cranberry (Roman) 136 9.3 0.5 24.5 8.6
Beans, Cranberry (Roman) 83 5.5 0.3 15.1 6.3
Beans, Cranberry (Roman) 335 23 1.2 60.1 24.7
Beans, Cranberry (Roman) 136 9.3 0.5 24.5 8.6
Beans, Dry 115 25.9 1.3 — 4.3
Beans, Dry 104 23.4 1.2 — 4.1
Beans, Dry 110 24.1 1.5 — 4.3
Beans, Dry 109 25 1 — 4.5
Beans, Dry 112 25.6 1.1 — 4.1
Beans, Dry 101 23.3 0.9 — 4
Beans, Dry 114 25.2 1.4 — 4.5
Beans, Dry 117 26.8 1.1 — 4.4
Beans, Dry 106 23.7 1.2 — 4.1
Beans, Dry 106 23.5 1.3 — 4.1
Beans, Dry 111 25.5 1 — 4.3
Beans, Dry 109 24.4 1.2 — 4.3
Beans, Dry 110 24.6 1.3 — 4.3
Beans, Dry 111 24.4 1.5 — 4.2
Beans, Dry 110 24.5 1.3 — 4.3
Beans, Dry 96 21.3 1.2 — 4
Beans, Dry 110 24.7 1.2 — 4.3
Beans, Dry 111 25.5 1 — 4.3
Beans, Dry 96 21.3 1.2 — 4
Beans, Dry 101 23.3 0.9 — 4
Beans, Dry 112 25.6 1.1 — 4.1
Beans, Dry 117 26.8 1.1 — 4.4
Beans, Dry 110 24.6 1.3 — 4.3
Beans, Dry 114 25.2 1.4 — 4.5
Beans, Dry 109 24.4 1.2 — 4.3
Beans, Dry 109 25 1 — 4.5
Beans, Dry 104 23.4 1.2 — 4.1
Beans, Dry 115 25.9 1.3 — 4.3
Beans, Dry 110 24.1 1.5 — 4.3
Beans, Dry 110 24.5 1.3 — 4.3
Beans, Dry 106 23.5 1.3 — 4.1
Beans, Dry 111 24.4 1.5 — 4.2
Beans, Dry 106 23.7 1.2 — 4.1
Beans, Dry 110 24.7 1.2 — 4.3
Beans, French 343 18.8 2 64.1 25.2
Beans, French 129 7.1 0.8 24 9.4
Beans, French 129 7.1 0.8 24 9.4
Beans, Great Northern 118 8.3 0.5 21.1 7
Beans, Great Northern 114 7.4 0.4 21 4.9
Beans, Great Northern 339 21.9 1.1 62.4 20.2
Beans, Great Northern 118 8.3 0.5 21.1 7
Beans, Great Northern 114 7.4 0.4 21 4.9
Beans, Great Northern 117 7 1.3 19.3 6.9
Beans, Kidney 127 8.7 0.5 22.8 6.4
Beans, Kidney 84 5.2 0.6 14.5 4.3
Beans, Kidney 330 24.4 0.3 59.8 24.9
Beans, Kidney 124 9.1 0.1 22.4 9.3
Beans, Kidney 337 22.5 1.1 61.3 15.2
Beans, Kidney 127 8.7 0.5 22.8 6.4
Beans, Kidney 124 9.1 0.1 22.4 9.3
Beans, Kidney 124 8 1.1 21.5 5.5
Beans, Kidney 333 23.6 0.8 60 24.9
Beans, Kidney 127 8.7 0.5 22.8 7.4
Beans, Kidney 81 5.2 0.4 14.8 4.3
Beans, Kidney 329 25.3 0.5 58.3 24.9
Beans, Kidney 123 9.5 0.2 21.9 9.3
Beans, Kidney 127 8.7 0.5 22.8 7.4
Beans, Kidney 121 8.1 0.9 20.8 6
Beans, Kidney 123 9.5 0.2 21.9 9.3
Beans, Kidney 81 5.2 0.4 14.8 5.3
Beans, Kidney 127 7.8 1.3 21 7
Beans, Kidney 127 7.3 1.3 21.5 7.4
Beans, Navy 337 22.3 1.5 60.8 15.3
Beans, Navy 140 8.2 0.6 26.1 10.5
Beans, Navy 113 7.5 0.4 20.5 5.1
Beans, Navy 140 8.2 0.6 26.1 10.5
Beans, Navy 119 6.6 1.4 20 6.9
Beans, Pink 343 21 1.1 64.2 12.7
Beans, Pink 149 9.1 0.5 27.9 5.3
Beans, Pink 149 9.1 0.5 27.9 5.3
Beans, Pinto 143 9 0.7 26.2 9
Beans, Pinto 117 7 1 20.8 —
Beans, Pinto 114 7 0.9 20.2 5.5
Beans, Pinto 347 21.4 1.2 62.6 15.5
Beans, Pinto 143 9 0.7 26.2 9
Beans, Pinto 82 4.6 0.6 15.2 4.6
Beans, Pinto 82 4.6 0.6 15.2 4.6
Beans, Pinto 117 6.7 1.3 19.6 7.1
Beans, Small White 336 21.1 1.2 62.3 24.9
Beans, Small White 142 9 0.6 25.8 10.4
Beans, Small White 142 9 0.6 25.8 10.4
Beans, White 333 23.4 0.9 60.3 15.2
Beans, White 139 9.7 0.4 25.1 6.3
Beans, White 114 7.3 0.3 21.2 4.8
Beans, White 139 9.7 0.4 25.1 6.3
Beans, Yellow 345 22 2.6 60.7 25.1
Beans, Yellow 144 9.2 1.1 25.3 10.4
Beans, Yellow 144 9.2 1.1 25.3 10.4
Blackeye Pea, Canned 116 6.9 1.3 19.2 4.3
Blackeye Pea, Dry 354 21.2 2.4 61.8 —
Broadbeans (Fava Beans), Mature Seeds 110 7.6 0.4 19.7 5.4
Broadbeans (Fava Beans), Mature Seeds 71 5.5 0.2 12.4 3.7
Broadbeans (Fava Beans), Mature Seeds 110 7.6 0.4 19.7 5.4
Broadbeans (Fava Beans), Mature Seeds 341 26.1 1.5 58.3 25
Carob Flour 222 4.6 0.7 88.9 39.8
Chicken, Meatless 234 21.3 12.8 8.5 4.3
Chicken, Meatless 224 23.6 12.7 3.6 3.6
Chickpea Flour (Besan) 387 22.4 6.7 57.8 10.8
Chickpeas (Garbanzo Beans, Bengal Gram) 378 20.5 6 63 12.2
Chickpeas (Garbanzo Beans, Bengal Gram) 164 8.9 2.6 27.4 7.6
Chickpeas (Garbanzo Beans, Bengal Gram) 164 8.9 2.6 27.4 7.6
Chickpeas (Garbanzo Beans, Bengal Gram) 139 7.1 2.8 22.5 6.4
Chickpeas (Garbanzo Beans, Bengal Gram) 138 7 2.5 22.9 6.3
Chickpeas (Garbanzo Beans, Bengal Gram) 88 4.9 2 13.5 4.4
Chickpeas (Garbanzo Beans, Bengal Gram) 88 4.9 2 13.5 4.4
Chickpeas (Garbanzo Beans, Bengal Gram) 137 7 3.1 20.3 5.9
Chickpeas, (Garbanzo Beans 383 21.3 6.3 60.4 —
Chili With Beans, Canned 103 6.1 3.8 13.2 3.3
Cowpeas, Catjang 343 23.9 2.1 59.6 10.7
Cowpeas, Catjang 117 8.1 0.7 20.3 3.6
Cowpeas, Catjang 117 8.1 0.7 20.3 3.6
Cowpeas, Common (Blackeyes 336 23.5 1.3 60 10.6
Cowpeas, Common (Blackeyes 116 7.7 0.5 20.8 6.5
Cowpeas, Common (Blackeyes 77 4.7 0.6 13.6 3.3
Cowpeas, Common (Blackeyes 83 2.7 1.6 16.5 3.3
Cowpeas, Common (Blackeyes 116 7.7 0.5 20.8 6.5
Falafel, Home-Prepared 333 13.3 17.8 31.8 —
Flour, Soy 366 51.1 3.3 32.9 24.3
Flour, Soy 452 38.6 20.7 27.9 —
Frankfurter, Meatless 233 19.6 13.7 7.7 3.9
Frijoles Rojos Volteados (Refried Beans, Red 144 5 6.9 15.5 4.7
House Foods Premium Firm Tofu 85 10.9 4.2 1 0.9
House Foods Premium Soft Tofu 59 6.4 2.7 2.2 0.8
Hummus, Commercial 237 7.8 17.8 15 5.5
Hummus, Commercial 229 7.4 17.1 14.9 5.4
Hummus, Home Prepared 177 4.9 8.6 20.1 4
Hyacinth Beans, Mature Seeds 344 23.9 1.7 60.7 25.6
Hyacinth Beans, Mature Seeds 117 8.1 0.6 20.7 —
Hyacinth Beans, Mature Seeds 117 8.1 0.6 20.7 —
Lentils, Dry 360 23.6 1.9 62.2 —
Lentils, Mature Seeds 116 9 0.4 20.1 7.9
Lentils, Mature Seeds 114 9 0.4 19.5 7.9
Lentils, Pink Or Red 358 23.9 2.2 63.1 10.8
Lentils, Raw 352 24.6 1.1 63.4 10.7
Lima Beans, Large 115 7.8 0.4 20.9 7
Lima Beans, Large 338 21.5 0.7 63.4 19
Lima Beans, Large 115 7.8 0.4 20.9 7
Lima Beans, Large 79 4.9 0.2 14.9 4.8
Lima Beans, Thin Seeded (Baby) 126 8 0.4 23.3 7.7
Lima Beans, Thin Seeded (Baby) 126 8 0.4 23.3 7.7
Lima Beans, Thin Seeded (Baby) 335 20.6 0.9 62.8 20.6
Luncheon Slices, Meatless 189 17.8 11.1 4.4 1.1
Lupins, Mature Seeds 371 36.2 9.7 40.4 18.9
Lupins, Mature Seeds 119 15.6 2.9 9.9 2.8
Lupins, Mature Seeds 116 15.6 2.9 9.3 2.8
Meat Extender 311 41.7 3 34.7 17.5
Meatballs, Meatless 197 21 9 8 4.6
Miso 198 12.8 6 25.4 5.4
Mori-Nu, Tofu 62 6.9 2.7 2.4 0.1
Mori-Nu, Tofu 55 7.4 1.9 2 0.1
Mori-Nu, Tofu 37 6.3 0.8 1.1 0
Mori-Nu, Tofu 38 7 0.7 1 0
Mori-Nu, Tofu 55 4.8 2.7 2.9 0.1
Mothbeans, Mature Seeds 343 22.9 1.6 61.5 —
Mothbeans, Mature Seeds 117 7.8 0.6 21 —
Mothbeans, Mature Seeds 117 7.8 0.6 21 —
Mung Beans, Mature Seeds 347 23.9 1.2 62.6 16.3
Mung Beans, Mature Seeds 105 7 0.4 19.2 7.6
Mung Beans, Mature Seeds 105 7 0.4 19.2 7.6
Mungo Beans, Mature Seeds 105 7.5 0.6 18.3 6.4
Mungo Beans, Mature Seeds 341 25.2 1.6 59 18.3
Mungo Beans, Mature Seeds 105 7.5 0.6 18.3 6.4
Natto 211 19.4 11 12.7 5.4
Noodles, Chinese 351 0.2 0.1 86.1 0.5
Okara 76 3.5 1.7 12.2 —
Papad 371 25.6 3.3 59.9 18.6
Peanut Butter 588 21.9 49.5 24 5.7
Peanut Butter With Omega-3, Creamy 608 24.5 54.2 17 6.1
Peanut Butter, Chunk Style 589 24.1 49.9 21.6 8
Peanut Butter, Chunk Style 589 24.1 49.9 21.6 8
Peanut Butter, Chunky 593 26.1 51.5 17.7 5.7
Peanut Butter, Creamy 632 24 49.4 22.7 6.3
Peanut Butter, Reduced Sodium 590 24 49.9 21.8 6.6
Peanut Butter, Smooth 520 25.9 34 35.7 5.2
Peanut Butter, Smooth 591 25.7 50.8 18.8 5.6
Peanut Butter, Smooth Style 598 22.2 51.4 22.3 5
Peanut Butter, Smooth Style 598 22.2 51.4 22.3 5
Peanut Butter, Smooth Style 597 22.5 51.1 22.3 4.8
Peanut Flour, Defatted 327 52.2 0.6 34.7 15.8
Peanut Flour, Low Fat 428 33.8 21.9 31.3 15.8
Peanut Spread, Reduced Sugar 650 24.8 54.9 14.2 7.8
Peanuts, All Types 567 25.8 49.2 16.1 8.5
Peanuts, All Types 587 24.4 49.7 21.3 8.4
Peanuts, All Types 318 13.5 22 21.3 8.8
Peanuts, All Types 599 28 52.5 15.3 9.4
Peanuts, All Types 587 24.4 49.7 21.3 8.4
Peanuts, All Types 599 28 52.5 15.3 9.4
Peanuts, Raw 588 23.2 43.3 26.5 8
Peanuts, Spanish 579 28 49 17.5 8.9
Peanuts, Spanish 579 28 49 17.5 8.9
Peanuts, Spanish 570 26.2 49.6 15.8 9.5
Peanuts, Valencia 570 25.1 47.6 20.9 8.7
Peanuts, Valencia 589 27 51.2 16.3 8.9
Peanuts, Valencia 589 27 51.2 16.3 8.9
Peanuts, Virginia 563 25.2 48.8 16.5 8.5
Peanuts, Virginia 578 25.9 48.6 19.9 8.9
Peanuts, Virginia 578 25.9 48.6 19.9 8.9
Peas, Green 364 23.1 3.9 61.6 22.2
Peas, Split 118 8.3 0.4 21.1 8.3
Peas, Split 116 8.3 0.4 20.5 8.3
Pigeon Peas (Red Gram), Mature Seeds 343 21.7 1.5 62.8 15
Pigeon Peas (Red Gram), Mature Seeds 121 6.8 0.4 23.3 6.7
Pigeon Peas (Red Gram), Mature Seeds 121 6.8 0.4 23.3 6.7
Refried Beans, Canned 90 5 2 13.6 3.7
Refried Beans, Canned 79 5.3 0.5 13.5 4.7
Refried Beans, Canned 83 5.3 0.9 13.5 4.7
Refried Beans, Canned 89 5 2 13.6 3.7
Sandwich Spread, Meatless 149 8 9 9 3.3
Sausage, Meatless 255 20.3 18.2 8.1 2.8
Silk Banana-Strawberry Soy Yogurt 88 2.4 1.2 17.1 0.6
Silk Black Cherry Soy Yogurt 88 2.4 1.2 17.1 0.6
Silk Blueberry Soy Yogurt 88 2.4 1.2 17.1 0.6
Silk Chai, Soymilk 53 2.5 1.4 7.8 0
Silk Chocolate, Soymilk 58 2.1 1.4 9.5 0.8
Silk Coffee, Soymilk 62 2.1 1.4 10.3 0
Silk French Vanilla Creamer 133 0 6.7 20 0
Silk Hazelnut Creamer 133 0 6.7 20 0
Silk Key Lime Soy Yogurt 88 2.4 1.2 17.7 0.6
Silk Light Chocolate, Soymilk 49 2.1 0.6 9.1 0.8
Silk Light Plain, Soymilk 29 2.5 0.8 3.3 0.4
Silk Light Vanilla, Soymilk 33 2.5 0.8 4.1 0.4
Silk Mocha, Soymilk 58 2.1 1.4 9.1 0
Silk Nog, Soymilk 74 2.5 1.6 12.3 0
Silk Original Creamer 100 0 6.7 6.7 0
Silk Peach Soy Yogurt 94 2.4 1.2 18.8 0.6
Silk Plain Soy Yogurt 66 2.6 1.8 9.7 0.4
Silk Plain, Soymilk 41 2.9 1.7 3.3 0.4
Silk Plus Fiber, Soymilk 41 2.5 1.4 5.8 2.1
Silk Plus For Bone Health, Soymilk 41 2.5 1.4 4.5 0.8
Silk Plus Omega-3 Dha, Soymilk 45 2.9 2.1 3.3 0.4
Silk Raspberry Soy Yogurt 88 2.4 1.2 17.7 0.6
Silk Strawberry Soy Yogurt 94 2.4 1.2 18.2 0.6
Silk Unsweetened, Soymilk 33 2.9 1.7 1.7 0.4
Silk Vanilla Soy Yogurt (Family Size) 79 2.6 1.8 13.7 0.4
Silk Vanilla Soy Yogurt (Single Serving Size) 88 2.9 1.8 14.7 0.6
Silk Vanilla, Soymilk 41 2.5 1.4 4.1 0.4
Silk Very Vanilla, Soymilk 53 2.5 1.7 7.8 0.4
Soy Flour, Defatted 327 51.5 1.2 33.9 17.5
Soy Flour, Full-Fat 434 37.8 20.7 31.9 9.6
Soy Flour, Full-Fat 439 38.1 21.9 30.4 9.7
Soy Flour, Low-Fat 372 49.8 8.9 30.6 16
Soy Meal, Defatted 337 49.2 2.4 35.9 —
Soy Milk, Sweetened 41 2.8 2 3 0
Soy Milk, Unsweetened 38 3.6 2.1 1.3 0
Soy Milk, Unsweetened 38 3.6 2.1 1.3 0
Soy Protein Concentrate 328 63.6 0.5 25.4 5.5
Soy Protein Concentrate, Produced By Acid Wash 328 63.6 0.5 25.4 5.5
Soy Protein Isolate 335 88.3 3.4 0 0
Soy Protein Isolate, Potassium Type 321 88.3 0.5 2.6 0
Soy Sauce Made From Hydrolyzed Vegetable Protein 60 7 0.5 7.8 0.5
Soy Sauce Made From Soy (Tamari) 60 10.5 0.1 5.6 0.8
Soy Sauce Made From Soy And Wheat (Shoyu) 53 8.1 0.6 4.9 0.8
Soy Sauce Made From Soy And Wheat (Shoyu), Low Sodium 57 9.1 0.3 5.6 0.7
Soy Sauce, Reduced Sodium 90 8.2 0.3 14.4 0.3
Soybean, Curd Cheese 151 12.5 8.1 6.9 0
Soybeans, Mature Cooked 172 18.2 9 8.4 6
Soybeans, Mature Seeds 469 38.6 25.4 30.2 17.7
Soybeans, Mature Seeds 449 43.3 21.6 29 8.1
Soybeans, Mature Seeds 446 36.5 19.9 30.2 9.3
Soybeans, Mature Seeds 172 18.2 9 8.4 6
Soybeans, Mature Seeds 469 38.6 25.4 30.2 17.7
Soymilk (All Flavors), Enhanced 45 2.9 2 3.5 0.4
Soymilk (All Flavors), Lowfat 43 1.7 0.6 7.2 0.8
Soymilk (All Flavors), Nonfat 28 2.5 0 4.1 0.2
Soymilk (All Flavors), Unsweetened 33 2.9 1.6 1.7 0.5
Soymilk, Chocolate 63 2.3 1.5 10 0.4
Soymilk, Chocolate 63 2.3 1.5 10 0.4
Soymilk, Chocolate 44 2.5 0 8.5 0.2
Soymilk, Light 47 2.1 0.6 8.2 0.7
Soymilk, Original And Vanilla 54 3.3 1.8 6.3 0.6
Soymilk, Original And Vanilla 43 2.6 1.5 4.9 0.2
Soymilk, Original And Vanilla 30 2.4 0.8 3.5 0.3
Soymilk, Original And Vanilla 34 2.6 0.9 3.9 0.6
Tempeh 192 20.3 10.8 7.6 —
Tempeh, Cooked 195 19.9 11.4 7.6 —
Tofu 116 8.9 8 4.4 —
Tofu 116 8.2 8 5.2 —
Tofu Yogurt 94 3.5 1.8 16 0.2
Tofu, Dried-Frozen (Koyadofu) 477 52.5 30.3 10 7.2
Tofu, Dried-Frozen (Koyadofu) 470 52.4 30.3 8.3 1.2
Tofu, Extra Firm 83 10 5.3 1.2 1
Tofu, Firm 78 9 4.2 2.9 0.9
Tofu, Fried 270 18.8 20.2 8.9 3.9
Tofu, Fried 270 18.8 20.2 8.9 3.9
Tofu, Hard 145 12.7 10 4.4 0.6
Tofu, Raw 144 17.3 8.7 2.8 2.3
Tofu, Raw 76 8.1 4.8 1.9 0.3
Tofu, Soft 61 7.2 3.7 1.2 0.2
Vegetarian Fillets 290 23 18 9 6.1
Vegetarian Meatloaf Or Patties 197 21 9 8 4.6
Veggie Burgers Or Soyburgers, Unprepared 177 15.7 6.3 14.3 4.9
Vermicelli, Made From Soy 331 0.1 0.1 82.3 3.9
Vitasoy Usa 98 10.1 5.2 2.6 1.3
Vitasoy Usa 84 8.9 4.4 2.3 0.8
Vitasoy Usa 47 4.8 2.5 1.4 0.3
Vitasoy Usa 118 12.4 6.3 2.8 2
Vitasoy Usa 44 2.9 1.6 4.5 0.4
Vitasoy Usa 47 3.2 1.8 4.5 0.4
Vitasoy Usa 30 1.6 0.8 4.1 0.1
Vitasoy Usa Azumaya, Extra Firm Tofu 88 10.1 4.6 1.5 0.9
Vitasoy Usa Azumaya, Firm Tofu 80 9.1 4.2 1.5 0.6
Vitasoy Usa Azumaya, Silken Tofu 43 4.8 2.4 0.6 0.2
Vitasoy Usa Nasoya, Lite Silken Tofu 43 8.2 1.1 0 —
Vitasoy Usa Organic Nasoya Sprouted, Tofu Plus Super Firm 115 13.2 5.9 2.2 1.2
Vitasoy Usa Organic Nasoya, Soft Tofu 70 8.8 3.5 0.7 0.6
Vitasoy Usa Organic Nasoya, Tofu Plus Extra Firm 92 10.2 4.9 1.8 1
Vitasoy Usa Organic Nasoya, Tofu Plus Firm 74 9.2 3.4 1.7 0.8
Vitasoy Usa, Nasoya Lite Firm Tofu 54 8.3 1.7 1.3 0.6
Winged Beans, Mature Seeds 147 10.6 5.8 14.9 —
Winged Beans, Mature Seeds 147 10.6 5.8 14.9 —
Winged Beans, Mature Seeds 409 29.7 16.3 41.7 25.9
Yardlong Beans, Mature Seeds 347 24.3 1.3 61.9 11
Yardlong Beans, Mature Seeds 118 8.3 0.5 21.1 3.8
Yardlong Beans, Mature Seeds 118 8.3 0.5 21.1 3.8
Yokan 260 3.3 0.1 60.7 —

Legumes & Soy leaderboards

Ranked lists within this category — highest first (or lowest, for nutrients most people limit).

Legumes & Soy Highest in Protein Legumes & Soy Highest in Dietary Fiber Legumes & Soy Highest in Iron Legumes & Soy Highest in Calcium Legumes & Soy Highest in Potassium Legumes & Soy Highest in Magnesium Legumes & Soy Highest in Vitamin C Legumes & Soy Highest in Calories Legumes & Soy Lowest in Sodium

Across the whole database

Highest in protein Highest in fiber Lowest in calories Lowest in sodium All nutrients Nutrition guides

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.