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Nutrition information Listed Alphabetically

One of the most frustrating things on any diet is trying to determine how to make the best choices. Still some things are hard to find. It is amazing how two items that appear similar may have very different nutritional values. These pages may make that a bit easier.

What do you want to count. Each diet that you try proposes something else. Selecting the following foods will take you to a page that shows the carbohydrate, fat and protein counts of the foods in the database.

Nutritional information provided by the USDA Nutrient Database for Standard Reference

Legumes and Legume Products

All foods in the table are based on 100 grams of the food. That is about 3.6 oz.

 

Name of Food Calorie Protein Fats Carbohydrates
Beans, adzuki, mature seeds, raw 329 19.87 0.53 62.9
Beans, adzuki, mature seeds, cooked, boiled, without salt 128 7.52 0.1 24.77
Beans, adzuki, mature seeds, canned, sweetened 237 3.8 0.03 55.01
Beans, adzuki, yokan, mature seeds 260 3.29 0.12 60.72
Beans, baked, home prepared 151 5.54 5.15 21.39
Beans, baked, canned, plain or vegetarian 93 4.79 0.45 20.52
Beans, baked, canned, with beef 121 6.38 3.45 16.91
Beans, baked, canned, with franks 142 6.75 6.57 15.39
Beans, baked, canned, with pork 106 5.19 1.55 19.98
Beans, baked, canned, with pork and sweet sauce 111 5.31 1.46 20.98
Beans, baked, canned, with pork and tomato sauce 98 5.16 1.03 19.39
Beans, black, mature seeds, raw 341 21.6 1.42 62.36
Beans, black, mature seeds, cooked, boiled, without salt 132 8.86 0.54 23.71
Beans, black turtle soup, mature seeds, raw 339 21.25 0.9 63.25
Beans, black turtle soup, mature seeds, cooked, boiled, without salt 130 8.18 0.35 24.35
Beans, black turtle soup, mature seeds, canned 91 6.03 0.29 16.56
Beans, cranberry (roman), mature seeds, raw 335 23.03 1.23 60.05
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt 136 9.34 0.46 24.46
Beans, cranberry (roman), mature seeds, canned 83 5.54 0.28 15.12
Beans, french, mature seeds, raw 343 18.81 2.02 64.11
Beans, french, mature seeds, cooked, boiled, without salt 129 7.05 0.76 24.02
Beans, great northern, mature seeds, raw 339 21.86 1.14 62.37
Beans, great northern, mature seeds, cooked, boiled, without salt 118 8.33 0.45 21.09
Beans, great northern, mature seeds, canned 114 7.37 0.39 21.03
Beans, kidney, all types, mature seeds, raw 333 23.58 0.83 60.01
Beans, kidney, all types, mature seeds, cooked, boiled, without salt 127 8.67 0.5 22.8
Beans, kidney, all types, mature seeds, canned 81 5.2 0.31 14.88
Beans, kidney, california red, mature seeds, raw 330 24.37 0.25 59.8
Beans, kidney, california red, mature seeds, cooked, boiled, without salt 124 9.13 0.09 22.41
Beans, kidney, red, mature seeds, raw 337 22.53 1.06 61.29
Beans, kidney, red, mature seeds, cooked, boiled, without salt 127 8.67 0.5 22.8
Beans, kidney, red, mature seeds, canned 85 5.25 0.34 15.59
Beans, kidney, royal red, mature seeds, raw 329 25.33 0.45 58.33
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt 123 9.49 0.17 21.85
Beans, navy, mature seeds, raw 335 22.33 1.28 60.66
Beans, navy, mature seeds, cooked, boiled, without salt 142 8.7 0.57 26.31
Beans, navy, mature seeds, canned 113 7.53 0.43 20.45
Beans, pink, mature seeds, raw 343 20.96 1.13 64.19
Beans, pink, mature seeds, cooked, boiled, without salt 149 9.06 0.49 27.91
Beans, pinto, mature seeds, raw 318 20.7 1.35 57.76
Beans, pinto, mature seeds, cooked, boiled, without salt 140 9.12 0.81 24.85
Beans, pinto, mature seeds, canned 86 4.86 0.81 15.25
Beans, small white, mature seeds, raw 336 21.11 1.18 62.25
Beans, small white, mature seeds, cooked, boiled, without salt 142 8.97 0.64 25.81
Beans, yellow, mature seeds, raw 345 22 2.6 60.7
Beans, yellow, mature seeds, cooked, boiled, without salt 144 9.16 1.08 25.27
Beans, white, mature seeds, raw 333 23.36 0.85 60.27
Beans, white, mature seeds, cooked, boiled, without salt 139 9.73 0.35 25.09
Beans, white, mature seeds, canned 117 7.26 0.29 21.94
Broadbeans (fava beans), mature seeds, raw 341 26.12 1.53 58.29
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt 110 7.6 0.4 19.65
Broadbeans (fava beans), mature seeds, canned 71 5.47 0.22 12.41
Carob flour 222 4.62 0.65 88.88
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 364 19.3 6.04 60.65
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 164 8.86 2.59 27.42
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 119 4.95 1.14 22.62
Chili with beans, canned 112 5.71 5.49 11.91
Cowpeas, catjang, mature seeds, raw 343 23.85 2.07 59.64
Cowpeas, catjang, mature seeds, cooked, boiled, without salt 117 8.13 0.71 20.32
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw 336 23.52 1.26 60.03
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 116 7.73 0.53 20.76
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 77 4.74 0.55 13.63
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork 83 2.74 1.6 16.53
Hyacinth beans, mature seeds, raw 344 23.9 1.69 60.76
Hyacinth beans, mature seeds, cooked, boiled, without salt 117 8.14 0.58 20.7
Lentils, mature seeds, raw 338 28.06 0.96 57.09
Lentils, mature seeds, cooked, boiled, without salt 116 9.02 0.38 20.13
Lima beans, large, mature seeds, raw 338 21.46 0.69 63.38
Lima beans, large, mature seeds, cooked, boiled, without salt 115 7.8 0.38 20.88
Lima beans, large, mature seeds, canned 79 4.93 0.17 14.91
Lima beans, thin seeded (baby), mature seeds, raw 335 20.62 0.93 62.83
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt 126 8.04 0.38 23.31
Lupins, mature seeds, raw 371 36.17 9.74 40.38
Lupins, mature seeds, cooked, boiled, without salt 119 15.57 2.92 9.88
Mothbeans, mature seeds, raw 343 22.94 1.61 61.52
Mothbeans, mature seeds, cooked, boiled, without salt 117 7.81 0.55 20.96
Mung beans, mature seeds, raw 347 23.86 1.15 62.62
Mung beans, mature seeds, cooked, boiled, without salt 105 7.02 0.38 19.15
Noodles, chinese, cellophane or long rice (mung beans), dehydrated 351 0.16 0.06 86.09
Mungo beans, mature seeds, raw 341 25.21 1.64 58.99
Mungo beans, mature seeds, cooked, boiled, without salt 105 7.54 0.55 18.34
Peas, split, mature seeds, raw 341 24.55 1.16 60.37
Peas, split, mature seeds, cooked, boiled, without salt 118 8.34 0.39 21.1
Peanuts, all types, raw 567 25.8 49.24 16.13
Peanuts, all types, cooked, boiled, with salt 318 13.5 22.01 21.26
Peanuts, all types, oil-roasted, with salt 599 28.03 52.5 15.26
Peanuts, all types, dry-roasted, with salt 585 23.68 49.66 21.51
Peanuts, spanish, raw 570 26.15 49.6 15.82
Peanuts, spanish, oil-roasted, with salt 579 28.01 49.04 17.45
Peanuts, valencia, raw 570 25.09 47.58 20.91
Peanuts, valencia, oil-roasted, with salt 589 27.04 51.24 16.3
Peanuts, virginia, raw 563 25.19 48.75 16.54
Peanuts, virginia, oil-roasted, with salt 578 25.87 48.62 19.86
Peanut butter, chunk style, with salt 589 25.07 49.7 21.09
Peanut butter, smooth style, with salt 599 24.97 52.28 18.42
Peanut flour, defatted 327 52.2 0.55 34.7
Peanut flour, low fat 428 33.8 21.9 31.27
Pigeon peas (red gram), mature seeds, raw 343 21.7 1.49 62.78
Pigeon peas (red gram), mature seeds, cooked, boiled, without salt 121 6.76 0.38 23.25
Refried beans, canned (includes USDA commodity) 94 5.49 1.26 15.53
Bacon, meatless 310 10.68 29.52 6.32
Meat extender 313 38.11 2.97 38.32
Sausage, meatless 257 18.53 18.16 9.84
Soybeans, mature seeds, raw 416 36.49 19.94 30.16
Soybeans, mature cooked, boiled, without salt 173 16.64 8.97 9.93
Soybeans, mature seeds, roasted, salted 471 35.22 25.4 33.55
Soybeans, mature seeds, dry roasted 451 39.58 21.62 32.72
Miso 206 11.81 6.07 27.96
Natto 212 17.72 11 14.36
Tempeh 193 18.54 10.8 9.39
Soy flour, full-fat, raw 436 34.54 20.65 35.19
Soy flour, full-fat, roasted 441 34.8 21.86 33.67
Soy flour, defatted 330 47.01 1.22 38.37
Soy flour, low-fat 372 46.53 6.7 37.98
Soy meal, defatted, raw 339 44.95 2.39 40.14
Soy milk, fluid 49 3.75 2.08 4.64
Soy protein concentrate, produced by alcohol extraction 331 58.13 0.46 30.91
Soy protein isolate 338 80.69 3.39 7.36
Soy sauce made from soy and wheat (shoyu) 53 5.17 0.08 8.51
Soy sauce made from soy (tamari) 60 10.51 0.1 5.57
Soy sauce made from hydrolyzed vegetable protein 40 2.43 0.08 7.73
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 77 8.04 4.46 2.97
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 61 6.55 3.69 1.8
Tofu, dried-frozen (koyadofu) 480 47.94 30.34 14.56
Tofu, fried 271 17.19 20.18 10.49
Tofu, okara 77 3.22 1.73 12.54
Tofu, salted and fermented (fuyu) 116 8.15 8 5.15
Yardlong beans, mature seeds, raw 347 24.33 1.31 61.91
Yardlong beans, mature seeds, cooked, boiled, without salt 118 8.29 0.45 21.09
Winged beans, mature seeds, raw 409 29.65 16.32 41.71
Beans, winged, mature seeds, cooked, boiled, without salt 147 10.62 5.84 14.94
Hummus, home prepared 177 4.86 8.59 20.12
Falafel, home-prepared 333 13.31 17.8 31.84
Lentils, pink, raw 345 24.95 2.17 59.15
Peanut butter, smooth, reduced fat 520 25.9 34 35.65
ENSURE FIBER WITH FOS, liquid 97 3.43 2.38 16.36
Peanut butter, smooth, vitamin and mineral fortified 591 25.72 50.81 18.75
Peanut butter, chunky, vitamin and mineral fortified 593 26.06 51.47 17.69
Chickpea flour (besan) 387 22.39 6.69 57.82
Hummus, commercial 166 7.9 9.6 14.29
Tofu, extra firm, prepared with nigari 96 10.41 6.21 1.96
Tofu, hard, prepared with nigari 146 12.68 9.99 4.39
MORI-NU, Tofu, silken, soft 55 4.8 2.7 2.9
MORI-NU, Tofu, silken, firm 62 6.9 2.7 2.4
MORI-NU, Tofu, silken, extra firm 55 7.4 1.9 2
MOR-NU, Tofu, silken, lite firm 37 6.3 0.8 1.1
MORI-NU, Tofu, silken, lite extra firm 38 7 0.7 1
Soy milk, chocolate, fluid 49 2.75 1.91 5.81
Tempeh, cooked 197 18.19 11.38 9.35
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO 388 87.75 4 0
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus 380 86 4 0
Beans, adzuki, mature seed, cooked, boiled, with salt 128 7.52 0.1 24.77
Beans, black, mature seeds, cooked, boiled, with salt 132 8.86 0.54 23.71
Beans, black turtle soup, mature seeds, cooked, boiled, with salt 130 8.18 0.35 24.35
Beans, cranberry (roman), mature seeds, cooked, boiled, with salt 136 9.34 0.46 24.46
Beans, french, mature seeds, cooked, boiled, with salt 129 7.05 0.76 24.02
Beans, great northern, mature seeds, cooked, boiled, with salt 118 8.33 0.45 21.09
Beans, kidney, all types, mature seeds, cooked, boiled, with salt 127 8.67 0.5 22.8
Beans, kidney, california red, mature seeds, cooked, boiled, with salt 124 9.13 0.09 22.41
Beans, kidney, red, mature seeds, cooked, boiled, with salt 127 8.67 0.5 22.81
Beans, kidney, royal red, mature seeds, cooked, boiled with salt 123 9.49 0.17 21.85
Beans, navy, mature seeds, cooked, boiled, with salt 142 8.7 0.57 26.31
Beans, pink, mature seeds, cooked, boiled, with salt 149 9.06 0.49 27.91
Beans, pinto, mature seeds, cooked, boiled, with salt 137 8.21 0.52 25.65
Beans, small white, mature seeds, cooked, boiled, with salt 142 8.97 0.64 25.81
Beans, yellow, mature seeds, cooked, boiled, with salt 144 9.16 1.08 25.27
Beans, white, mature seeds, cooked, boiled, with salt 139 9.73 0.35 25.1
Broadbeans (fava beans), mature seeds, cooked, boiled, with salt 110 7.6 0.4 19.65
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt 164 8.86 2.59 27.42
Cowpeas, catjang, mature seeds, cooked, boiled, with salt 117 8.13 0.71 20.32
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt 116 7.73 0.53 20.76
Hyacinth beans, mature seeds, cooked, boiled, with salt 117 8.14 0.58 20.7
Lentils, mature seeds, cooked, boiled, with salt 116 9.02 0.38 20.13
Lima beans, large, mature seeds, cooked, boiled, with salt 115 7.8 0.38 20.88
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt 126 8.04 0.38 23.31
Lupins, mature seeds, cooked, boiled, with salt 119 15.57 2.92 9.88
Mothbeans, mature seeds, cooked, boiled, with salt 117 7.81 0.55 20.96
Mung beans, mature seeds, cooked, boiled, with salt 105 7.02 0.38 19.15
Mungo beans, mature seeds, cooked, boiled, with salt 105 7.54 0.55 18.34
Peas, split, mature seeds, cooked, boiled, with salt 118 8.34 0.39 21.1
Peanuts, all types, oil-roasted, without salt 581 26.35 49.3 18.92
Peanuts, all types, dry-roasted, without salt 585 23.68 49.66 21.51
Peanuts, spanish, oil-roasted, without salt 579 28.01 49.04 17.45
Peanuts, valencia, oil-roasted, without salt 589 27.04 51.24 16.3
Peanuts, virginia, oil-roasted, without salt 578 25.87 48.62 19.86
Peanut butter, chunk style, without salt 589 24.05 49.94 21.58
Peanut butter, smooth style, without salt 593 25.21 51.03 19.29
Pigeon peas (red gram), mature seeds, cooked, boiled, with salt 121 6.76 0.38 23.25
Soybeans, mature seeds, cooked, boiled, with salt 173 16.64 8.97 9.93
Soybeans, mature seeds, roasted, no salt added 471 35.22 25.4 33.56
Soy flour, full-fat, raw, crude protein basis (N x 6.25) 434 37.8 20.65 31.93
Soy flour, full-fat, roasted, crude protein basis (N x 6.25) 439 38.09 21.86 30.38
Soy flour, defatted, crude protein basis (N x 6.25) 327 51.46 1.22 33.92
Soy flour, low-fat, crude protein basis (N x 6.25) 369 50.93 6.7 33.58
Soy meal, defatted, raw, crude protein basis (N x 6.25) 337 49.2 2.39 35.89
Soy protein concentrate, produced by acid wash 331 58.13 0.46 30.91
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash 328 63.63