Legumes High in Carbohydrates: Top 17 per 100 g & per Serving
Per 100 g, the legumes highest in carbohydrates are Lentils (raw) (63 g, 23% DV), Pigeon peas (mature seeds, raw) (63 g, 23% DV) and Peanut butter (smooth, reduced fat) (36 g, 13% DV). Per typical serving, Pigeon peas (mature seeds, raw) gives the most: 1 cup (205 g) has 129 g (47% DV). 4 of the 17 legumes ranked are a good source (10% DV or more) in a typical serving; 2 reach 20% DV, the FDA bar for “high in”.
Highest in carbohydrates per 100 g
17 of 17 ranked legumes, most carbohydrates first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Lentils (raw) | 63 g23% DV | 1 cup192 g | 122 g44% DV | 36 g |
| 2 | Pigeon peas (mature seeds, raw) | 63 g23% DV | 1 cup205 g | 129 g47% DV | 37 g |
| 3 | Peanut butter (smooth, reduced fat) | 36 g13% DV | 2 tablespoon36 g | 13 g5% DV | 14 g |
| 4 | Peanut butter (smooth style, without salt) | 22 g8% DV | 2 tbsp32 g | 7.1 g3% DV | 7.5 g |
| 5 | Peanut butter (reduced sodium) | 22 g8% DV | 1 tbsp16 g | 3.5 g1% DV | 7.4 g |
| 6 | Peanuts (valencia, raw) | 21 g8% DV | 1 oz28 g | 5.9 g2% DV | 7.3 g |
| 7 | Lentils (mature seeds, cooked, boiled, without salt) | 20 g7% DV | 1 cup198 g | 40 g14% DV | 35 g |
| 8 | Peanut butter with omega-3 (creamy) | 17 g6% DV | 1 tbsp16 g | 2.7 g1% DV | 5.6 g |
| 9 | Peanuts (virginia, raw) | 17 g6% DV | 1 oz28 g | 4.7 g2% DV | 5.9 g |
| 10 | Peanuts (raw) | 16 g6% DV | 1 oz28 g | 4.6 g2% DV | 5.7 g |
| 11 | Tofu yogurt | 16 g6% DV | 1 cup262 g | 42 g15% DV | 34 g |
| 12 | Tofu (fried) | 8.9 g3% DV | 1 oz28 g | 2.5 g1% DV | 6.6 g |
| 13 | Soymilk (original and vanilla, unfortified) | 6.3 g2% DV | 1 cup243 g | 15 g6% DV | 23 g |
| 14 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 2.9 g1% DV | 1/4 block81 g | 2.3 g1% DV | 7.3 g |
| 15 | Tofu (raw, firm, prepared with calcium sulfate) | 2.8 g1% DV | 1/4 block81 g | 2.3 g1% DV | 3.9 g |
| 16 | Tofu (raw, regular, prepared with calcium sulfate) | 1.9 g1% DV | 1/4 block116 g | 2.2 g1% DV | 4.9 g |
| 17 | Tofu (soft, prepared with calcium sulfate and magnesium chloride) | 1.2 g<1% DV | 1 cubic inch18 g | 0.2 g<1% DV | 3.9 g |
Most carbohydrates per typical serving
The same legumes ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Pigeon peas (mature seeds, raw) | 63 g23% DV | 1 cup205 g | 129 g47% DV | 37 g |
| 2 | Lentils (raw) | 63 g23% DV | 1 cup192 g | 122 g44% DV | 36 g |
| 3 | Tofu yogurt | 16 g6% DV | 1 cup262 g | 42 g15% DV | 34 g |
| 4 | Lentils (mature seeds, cooked, boiled, without salt) | 20 g7% DV | 1 cup198 g | 40 g14% DV | 35 g |
| 5 | Soymilk (original and vanilla, unfortified) | 6.3 g2% DV | 1 cup243 g | 15 g6% DV | 23 g |
| 6 | Peanut butter (smooth, reduced fat) | 36 g13% DV | 2 tablespoon36 g | 13 g5% DV | 14 g |
| 7 | Peanut butter (smooth style, without salt) | 22 g8% DV | 2 tbsp32 g | 7.1 g3% DV | 7.5 g |
| 8 | Peanuts (valencia, raw) | 21 g8% DV | 1 oz28 g | 5.9 g2% DV | 7.3 g |
| 9 | Peanuts (virginia, raw) | 17 g6% DV | 1 oz28 g | 4.7 g2% DV | 5.9 g |
| 10 | Peanuts (raw) | 16 g6% DV | 1 oz28 g | 4.6 g2% DV | 5.7 g |
| 11 | Peanut butter (reduced sodium) | 22 g8% DV | 1 tbsp16 g | 3.5 g1% DV | 7.4 g |
| 12 | Peanut butter with omega-3 (creamy) | 17 g6% DV | 1 tbsp16 g | 2.7 g1% DV | 5.6 g |
| 13 | Tofu (fried) | 8.9 g3% DV | 1 oz28 g | 2.5 g1% DV | 6.6 g |
| 14 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 2.9 g1% DV | 1/4 block81 g | 2.3 g1% DV | 7.3 g |
| 15 | Tofu (raw, firm, prepared with calcium sulfate) | 2.8 g1% DV | 1/4 block81 g | 2.3 g1% DV | 3.9 g |
Most carbohydrates per 200 kcal
Nutrient density: carbohydrates for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Pigeon peas (mature seeds, raw) | 63 g23% DV | 1 cup205 g | 129 g47% DV | 37 g |
| 2 | Lentils (raw) | 63 g23% DV | 1 cup192 g | 122 g44% DV | 36 g |
| 3 | Lentils (mature seeds, cooked, boiled, without salt) | 20 g7% DV | 1 cup198 g | 40 g14% DV | 35 g |
| 4 | Tofu yogurt | 16 g6% DV | 1 cup262 g | 42 g15% DV | 34 g |
| 5 | Soymilk (original and vanilla, unfortified) | 6.3 g2% DV | 1 cup243 g | 15 g6% DV | 23 g |
| 6 | Peanut butter (smooth, reduced fat) | 36 g13% DV | 2 tablespoon36 g | 13 g5% DV | 14 g |
| 7 | Peanut butter (smooth style, without salt) | 22 g8% DV | 2 tbsp32 g | 7.1 g3% DV | 7.5 g |
| 8 | Peanut butter (reduced sodium) | 22 g8% DV | 1 tbsp16 g | 3.5 g1% DV | 7.4 g |
| 9 | Peanuts (valencia, raw) | 21 g8% DV | 1 oz28 g | 5.9 g2% DV | 7.3 g |
| 10 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 2.9 g1% DV | 1/4 block81 g | 2.3 g1% DV | 7.3 g |
| 11 | Tofu (fried) | 8.9 g3% DV | 1 oz28 g | 2.5 g1% DV | 6.6 g |
| 12 | Peanuts (virginia, raw) | 17 g6% DV | 1 oz28 g | 4.7 g2% DV | 5.9 g |
| 13 | Peanuts (raw) | 16 g6% DV | 1 oz28 g | 4.6 g2% DV | 5.7 g |
| 14 | Peanut butter with omega-3 (creamy) | 17 g6% DV | 1 tbsp16 g | 2.7 g1% DV | 5.6 g |
| 15 | Tofu (raw, regular, prepared with calcium sulfate) | 1.9 g1% DV | 1/4 block116 g | 2.2 g1% DV | 4.9 g |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with carbohydrates, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Peanut flour (low fat) | 31 g11% DV | 1 oz28 g | 8.9 g3% DV | 15 g |
| Tofu (dried-frozen koyadofu) | 10 g4% DV | 1 piece17 g | 1.7 g1% DV | 4.2 g |
Which foods are ranked
- The 17 legumes on CalorieExplorer with a reported carbohydrates value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 g are ranked (17 legumes); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for carbohydrates, 275 g a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.