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Nutrition information Sorted by Grams of Carbohydrates

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
Carob flour 222 4.62 0.65 88.88
Noodles, chinese, cellophane or long rice (mung beans), dehydrated 351 0.16 0.06 86.09
Vermicelli, made from soy 330 0.1 0.1 82.06
Beans, pink, mature seeds, raw 343 20.96 1.13 64.19
Beans, french, mature seeds, raw 343 18.81 2.02 64.11
Lima beans, large, mature seeds, raw 338 21.46 0.69 63.38
Beans, black turtle soup, mature seeds, raw 339 21.25 0.9 63.25
Beans, adzuki, mature seeds, raw 329 19.87 0.53 62.9
Lima beans, thin seeded (baby), mature seeds, raw 335 20.62 0.93 62.83
Pigeon peas (red gram), mature seeds, raw 343 21.7 1.49 62.78
Mung beans, mature seeds, raw 347 23.86 1.15 62.62
Beans, great northern, mature seeds, raw 339 21.86 1.14 62.37
Beans, black, mature seeds, raw 341 21.6 1.42 62.36
Beans, small white, mature seeds, raw 336 21.11 1.18 62.25
Yardlong beans, mature seeds, raw 347 24.33 1.31 61.91
Mothbeans, mature seeds, raw 343 22.94 1.61 61.52
Beans, kidney, red, mature seeds, raw 337 22.53 1.06 61.29
Hyacinth beans, mature seeds, raw 344 23.9 1.69 60.76
Beans, adzuki, yokan, mature seeds 260 3.29 0.12 60.72
Beans, yellow, mature seeds, raw 345 22 2.6 60.7
Beans, navy, mature seeds, raw 335 22.33 1.28 60.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 364 19.3 6.04 60.65
Peas, split, mature seeds, raw 341 24.55 1.16 60.37
Beans, white, mature seeds, raw 333 23.36 0.85 60.27
Beans, cranberry (roman), mature seeds, raw 335 23.03 1.23 60.05
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw 336 23.52 1.26 60.03
Beans, kidney, all types, mature seeds, raw 333 23.58 0.83 60.01
Papad 371 25.56 3.25 59.87
Beans, kidney, california red, mature seeds, raw 330 24.37 0.25 59.8
Cowpeas, catjang, mature seeds, raw 343 23.85 2.07 59.64
Lentils, pink, raw 345 24.95 2.17 59.15
Mungo beans, mature seeds, raw 341 25.21 1.64 58.99
Beans, kidney, royal red, mature seeds, raw 329 25.33 0.45 58.33
Broadbeans (fava beans), mature seeds, raw 341 26.12 1.53 58.29
Chickpea flour (besan) 387 22.39 6.69 57.82
Beans, pinto, mature seeds, raw 318 20.7 1.35 57.76
Lentils, mature seeds, raw 338 28.06 0.96 57.09
Beans, adzuki, mature seeds, canned, sweetened 237 3.8 0.03 55.01
Winged beans, mature seeds, raw 409 29.65 16.32 41.71
Lupins, mature seeds, raw 371 36.17 9.74 40.38
Soy meal, defatted, raw 339 44.95 2.39 40.14
Soy flour, defatted 330 47.01 1.22 38.37
Meat extender 313 38.11 2.97 38.32
Soy flour, low-fat 372 46.53 6.7 37.98
Soy meal, defatted, raw, crude protein basis (N x 6.25) 337 49.2 2.39 35.89
Peanut butter, smooth, reduced fat 520 25.9 34 35.65
Soy flour, full-fat, raw 436 34.54 20.65 35.19
Peanut flour, defatted 327 52.2 0.55 34.7
Soy flour, defatted, crude protein basis (N x 6.25) 327 51.46 1.22 33.92
Soy flour, full-fat, roasted 441 34.8 21.86 33.67
Soy flour, low-fat, crude protein basis (N x 6.25) 369 50.93 6.7 33.58
Soybeans, mature seeds, roasted, no salt added 471 35.22 25.4 33.56
Soybeans, mature seeds, roasted, salted 471 35.22 25.4 33.55
Soybeans, mature seeds, dry roasted 451 39.58 21.62 32.72
Soy flour, full-fat, raw, crude protein basis (N x 6.25) 434 37.8 20.65 31.93
Falafel, home-prepared 333 13.31 17.8 31.84
Peanut flour, low fat 428 33.8 21.9 31.27
Soy protein concentrate, produced by alcohol extraction 331 58.13 0.46 30.91
Soy protein concentrate, produced by acid wash 331 58.13 0.46 30.91
Soy flour, full-fat, roasted, crude protein basis (N x 6.25) 439 38.09 21.86 30.38
Soybeans, mature seeds, raw 416 36.49 19.94 30.16
Bacon bits, meatless 476 32 25.9 28.6
Miso 206 11.81 6.07 27.96
Beans, pink, mature seeds, cooked, boiled, without salt 149 9.06 0.49 27.91
Beans, pink, mature seeds, cooked, boiled, with salt 149 9.06 0.49 27.91
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, cooked, boiled, with salt 164 8.86 2.59 27.42
Beans, navy, mature seeds, cooked, boiled, without salt 142 8.7 0.57 26.31
Beans, navy, mature seeds, cooked, boiled, with salt 142 8.7 0.57 26.31
Beans, small white, mature seeds, cooked, boiled, without salt 142 8.97 0.64 25.81
Beans, small white, mature seeds, cooked, boiled, with salt 142 8.97 0.64 25.81
Beans, pinto, mature seeds, cooked, boiled, with salt 137 8.21 0.52 25.65
Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash 328 63.63 0.46 25.41
Beans, yellow, mature seeds, cooked, boiled, without salt 144 9.16 1.08 25.27
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
Beans, white, mature seeds, cooked, boiled, without salt 139 9.73 0.35 25.09
Beans, pinto, mature seeds, cooked, boiled, without salt 140 9.12 0.81 24.85
Beans, adzuki, mature seeds, cooked, boiled, without salt 128 7.52 0.1 24.77
Beans, adzuki, mature seed, cooked, boiled, with salt 128 7.52 0.1 24.77
Beans, cranberry (roman), mature seeds, cooked, boiled, without salt 136 9.34 0.46 24.46
Beans, cranberry (roman), mature seeds, cooked, boiled, with salt 136 9.34 0.46 24.46
Beans, black turtle soup, mature seeds, cooked, boiled, without salt 130 8.18 0.35 24.35
Beans, black turtle soup, mature seeds, cooked, boiled, with salt 130 8.18 0.35 24.35
Beans, french, mature seeds, cooked, boiled, without salt 129 7.05 0.76 24.02
Beans, french, mature seeds, cooked, boiled, with salt 129 7.05 0.76 24.02
Beans, black, mature seeds, cooked, boiled, without salt 132 8.86 0.54 23.71
Beans, black, mature seeds, cooked, boiled, with salt 132 8.86 0.54 23.71
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt 126 8.04 0.38 23.31
Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt 126 8.04 0.38 23.31
Pigeon peas (red gram), mature seeds, cooked, boiled, without salt 121 6.76 0.38 23.25
Pigeon peas (red gram), mature seeds, cooked, boiled, with salt 121 6.76 0.38 23.25
Beans, kidney, red, mature seeds, cooked, boiled, with salt 127 8.67 0.5 22.81
Beans, kidney, all types, mature seeds, cooked, boiled, without salt 127 8.67 0.5 22.8
Beans, kidney, red, mature seeds, cooked, boiled, without salt 127 8.67 0.5 22.8
Beans, kidney, all types, mature seeds, cooked, boiled, with salt 127 8.67 0.5 22.8
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned 119 4.95 1.14 22.62
Beans, kidney, california red, mature seeds, cooked, boiled, without salt 124 9.13 0.09 22.41
Beans, kidney, california red, mature seeds, cooked, boiled, with salt 124 9.13 0.09 22.41
Peanut butter, reduced sodium 633 24 49.9 21.95
Beans, white, mature seeds, canned 117 7.26 0.29 21.94
Beans, kidney, royal red, mature seeds, cooked, boiled, without salt 123 9.49 0.17 21.85
Beans, kidney, royal red, mature seeds, cooked, boiled with salt 123 9.49 0.17 21.85
Peanut butter, chunk style, without salt 589 24.05 49.94 21.58
Peanuts, all types, dry-roasted, with salt 585 23.68 49.66 21.51
Peanuts, all types, dry-roasted, without salt 585 23.68 49.66 21.51
Beans, baked, home prepared 151 5.54 5.15 21.39
Peanuts, all types, cooked, boiled, with salt 318 13.5 22.01 21.26
Peas, split, mature seeds, cooked, boiled, without salt 118 8.34 0.39 21.1
Peas, split, mature seeds, cooked, boiled, with salt 118 8.34 0.39 21.1
Peanut butter, chunk style, with salt 589 25.07 49.7 21.09
Beans, great northern, mature seeds, cooked, boiled, without salt 118 8.33 0.45 21.09
Yardlong beans, mature seeds, cooked, boiled, without salt 118 8.29 0.45 21.09
Beans, great northern, mature seeds, cooked, boiled, with salt 118 8.33 0.45 21.09
Yardlong beans, yardlong, mature seeds, cooked, boiled, with salt 118 8.29 0.45 21.09
Beans, great northern, mature seeds, canned 114 7.37 0.39 21.03
Beans, baked, canned, with pork and sweet sauce 111 5.31 1.46 20.98
Mothbeans, mature seeds, cooked, boiled, without salt 117 7.81 0.55 20.96
Mothbeans, mature seeds, cooked, boiled, with salt 117 7.81 0.55 20.96
Peanuts, valencia, raw 570 25.09 47.58 20.91
Lima beans, large, mature seeds, cooked, boiled, without salt 115 7.8 0.38 20.88
Lima beans, large, mature seeds, cooked, boiled, with salt 115 7.8 0.38 20.88
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, cooked, boiled, with salt 116 7.73 0.53 20.76
Hyacinth beans, mature seeds, cooked, boiled, without salt 117 8.14 0.58 20.7
Hyacinth beans, mature seeds, cooked, boiled, with salt 117 8.14 0.58 20.7
Baked beans, canned, no salt added 105 4.8 0.4 20.61
Beans, baked, canned, plain or vegetarian 93 4.79 0.45 20.52
Beans, navy, mature seeds, canned 113 7.53 0.43 20.45
Cowpeas, catjang, mature seeds, cooked, boiled, without salt 117 8.13 0.71 20.32
Cowpeas, catjang, mature seeds, cooked, boiled, with salt 117 8.13 0.71 20.32
Lentils, mature seeds, cooked, boiled, without salt 116 9.02 0.38 20.13
Lentils, mature seeds, cooked, boiled, with salt 116 9.02 0.38 20.13
Hummus, home prepared 177 4.86 8.59 20.12
Beans, baked, canned, with pork 106 5.19 1.55 19.98
Peanuts, virginia, oil-roasted, with salt 578 25.87 48.62 19.86
Peanuts, virginia, oil-roasted, without salt 578 25.87 48.62 19.86
Broadbeans (fava beans), mature seeds, cooked, boiled, without salt 110 7.6 0.4 19.65
Broadbeans (fava beans), mature seeds, cooked, boiled, with salt 110 7.6 0.4 19.65
Beans, baked, canned, with pork and tomato sauce 98 5.16 1.03 19.39
Peanut butter, smooth style, without salt 593 25.21 51.03 19.29
Mung beans, mature seeds, cooked, boiled, without salt 105 7.02 0.38 19.15
Mung beans, mature seeds, cooked, boiled, with salt 105 7.02 0.38 19.15
Peanuts, all types, oil-roasted, without salt 581 26.35 49.3 18.92
Peanut butter, smooth, vitamin and mineral fortified 591 25.72 50.81 18.75
Peanut butter, smooth style, with salt 599 24.97 52.28 18.42
Mungo beans, mature seeds, cooked, boiled, without salt 105 7.54 0.55 18.34
Mungo beans, mature seeds, cooked, boiled, with salt 105 7.54 0.55 18.34
Peanut butter, chunky, vitamin and mineral fortified 593 26.06 51.47 17.69
Peanuts, spanish, oil-roasted, with salt 579 28.01 49.04 17.45
Peanuts, spanish, oil-roasted, without salt 579 28.01 49.04 17.45
Beans, chili, barbeque, ranch style, cooked 97 5 1 16.95
Beans, baked, canned, with beef 121 6.38 3.45 16.91
Beans, black turtle soup, mature seeds, canned 91 6.03 0.29 16.56
Peanuts, virginia, raw 563 25.19 48.75 16.54
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork 83 2.74 1.6 16.53
ENSURE FIBER WITH FOS, liquid 97 3.43 2.38 16.36
Peanuts, valencia, oil-roasted, with salt 589 27.04 51.24 16.3
Peanuts, valencia, oil-roasted, without salt 589 27.04 51.24 16.3
Peanuts, all types, raw 567 25.8 49.24 16.13
Tofu yogurt 94 3.5 1.8 15.96
Peanuts, spanish, raw 570 26.15 49.6 15.82
Beans, kidney, red, mature seeds, canned 85 5.25 0.34 15.59
Refried beans, canned (includes USDA commodity) 94 5.49 1.26 15.53
Beans, baked, canned, with franks 142 6.75 6.57 15.39
Peanuts, all types, oil-roasted, with salt 599 28.03 52.5 15.26
Beans, pinto, mature seeds, canned 86 4.86 0.81 15.25
Beans, cranberry (roman), mature seeds, canned 83 5.54 0.28 15.12
Beans, winged, mature seeds, cooked, boiled, without salt 147 10.62 5.84 14.94
Winged beans, mature seeds, cooked, boiled, with salt 147 10.62 5.84 14.94
Lima beans, large, mature seeds, canned 79 4.93 0.17 14.91
Beans, kidney, all types, mature seeds, canned 81 5.2 0.31 14.88
Tofu, dried-frozen (koyadofu) 480 47.94 30.34 14.56
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 480 47.94 30.34 14.56
Natto 212 17.72 11 14.36
Hummus, commercial 166 7.9 9.6 14.29
Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain 77 4.74 0.55 13.63
Soyburger 179 17.91 5.97 13.4
Tofu, okara 77 3.22 1.73 12.54
Broadbeans (fava beans), mature seeds, canned 71 5.47 0.22 12.41
Chili with beans, canned 112 5.71 5.49 11.91
Tofu, fried, prepared with calcium sulfate 271 17.19 20.18 10.5
Tofu, fried 271 17.19 20.18 10.49
Soy protein isolate, potassium type 326 80.69 0.53 10.22
Soybeans, mature cooked, boiled, without salt 173 16.64 8.97 9.93
Soybeans, mature seeds, cooked, boiled, with salt 173 16.64 8.97 9.93
Lupins, mature seeds, cooked, boiled, without salt 119 15.57 2.92 9.88
Lupins, mature seeds, cooked, boiled, with salt 119 15.57 2.92 9.88
Sausage, meatless 257 18.53 18.16 9.84
Tempeh 193 18.54 10.8 9.39
Tempeh, cooked 197 18.19 11.38 9.35
Fish sticks, meatless 290 23 18 9
Vegetarian fillets 290 23 18 9
Sandwich spread, meatless 149 8 9 9
Chicken, meatless, breaded, fried 234 21.28 12.77 8.51
Soy sauce made from soy and wheat (shoyu) 53 5.17 0.08 8.51
Soy sauce made from soy and wheat (shoyu), low sodium 53 5.17 0.08 8.51
Meatballs, meatless 197 21 9 8
Vegetarian meatloaf or patties 197 21 9 8
GREEN GIANT, HARVEST BURGER, Original Flavor, All Vegetable Protein Patties, frozen 153 20 4.6 7.8
Soy sauce made from hydrolyzed vegetable protein 40 2.43 0.08 7.73
Frankfurter, meatless 233 19.61 13.73 7.7
Soy protein isolate 338 80.69 3.39 7.36
Vegetarian stew 123 17 3 7
Soybean, curd cheese 151 12.5 8.1 6.9
Bacon, meatless 310 10.68 29.52 6.32
Soy milk, chocolate, fluid 49 2.75 1.91 5.81
Bean beverage 34 2.8 0 5.8
Soy sauce made from soy (tamari) 60 10.51 0.1 5.57
Tofu, salted and fermented (fuyu) 116 8.15 8 5.15
Tofu, salted and fermented (fuyu), prepared with calcium sulfate 116 8.15 8 5.15