NattoNatto9843.03NA395226.93NA78933074031.813.7250
Boiled SoybeansBoiled Soybeans no Salt4631.85NA23.33903.74NA11112336334.545.2284
Fried TofuTofu, fried16871.8NA222726.8NA130266212972.69.03229
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate43591.8NA224316.8NA130266212972.69.03229
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.63
Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.85
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.26286
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.8157
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.76316
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.68314
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.1318
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.85304
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.45298
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.94287
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.75
TempehTempeh5032.54NA12.23675.9NA120718690415.17271
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1911.02NA124452.2NA821142912.722.74.9312
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.53260
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.85318
MisoMiso2591.9NA11.32183.9NA72195331.81691011.6195
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2810.84NA11.23362.06NA83014745.922.74.8286
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1320.98NA112402.65NA576181922.213.64.67305
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt771.079.98111952.34NA503230420.49.074.3317
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3130.959.9810.72402.4NA65317641304.67289
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2361.23NA10.42952.5NA74823046.359.074.35278
Boiled Kidney BeansBoiled All Types Kidney Beans1590.98NA101911.95NA626183754.544.54304
Peanut ButterSmooth Peanut Butter2452.6149.88126.17NA152026851832159127.03
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt3081.12NA9.662272.35NA748177418.69.074313
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.12270
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1220.95NA9.533182NA63516105.444.545.1298
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2271.05NA9.52271.68NA61217555.94.545.17293
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2090.999.989.52272.05NA6671978284.544.45286
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1271.35NA9.072362.6NA76224135.4436.38.03301
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1590.87NA8.61591.06NA49013975.917422.45343
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1590.87NA8.61591.06NA49013975.96262.45343
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2042.62148.67268.16NA14473379377712.75.17
Canned Navy BeansBeans, navy, mature seeds, canned2130.94NA8.42131.7NA608130626.315243.5320
Canned Large Lima BeansLima beans, large, mature seeds, canned950.82NA8.21771.65NA33699820.415242.95350
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2400.63NA7.942861.87NA708104811.331.83.76329
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu676NANA7.67NANANANANANA150NA376
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1540.74NA7.351721.48NA50315602615882.95357
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.2
Canned Great Northern BeansBeans, great northern, mature seeds, canned2400.73NA7.122311.85NA617159218.616782.95317
HummusHome Prepared Hummus2221NA7.081322.57NA4997851110984.94294
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.8352
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu354NANA6.94NANANANANANA154NA400
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.58
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.36312
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1631.17NA6.81951.9NA567121611.822.74.6324
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2130.73NA6.671501.44NA4171252NA12162.54355
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2130.73NA6.671501.44NA417125216.86622.54355
Canned Refried BeansRefried beans, canned, traditional style1320.59NA6.531591.3NA417144726.316782.63353
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1220.71NA6.352181.35NA449120711.39.073.8330
Canned Pinto BeansCanned Pinto Beans, Solids2861.17NA6.031451.74NA4581243NA10842.77320
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt63.50.82NA5.851631.8NA44916422.729.074.54315
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2901.18NA5.761361.68NA4351061NA9622.68318
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1320.67NA5.671361.3NA4811179511612.8354
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2311.05NA5.442453.07NA581111111.8186.26322
Canned Kidney BeansCanned All Types Kidney Beans1540.61NA5.31220.76NA40810754.113432.1354
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1951.22NA5.032092.27NA54017421322.74.1311
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2860.52NA4.92541.73NA46316785.4427.22.9302
Canned Chickpeas Canned Chickpeas , Solids2041.15NA4.851183.84NA3865721411162.86303
Tofu YogurtTofu yogurt5350.34NA4.8181NANA172213591591.4352
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1180.49NA4.541451.3NA35810988.1620552.8364
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1951.13NA4.451093.63NA363494149622.68303
Canned CowpeasCanned Common Cowpeas910.53NA4.41271.3NA31878010.413293.18361
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.35329
Minerals in Top 70 Cooked Legumes with the highest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in cooked legumes , sorted by most amount of Iron per 1 pound.
Top 5 cooked legumes with most amount of iron per 1 pound are:
- Natto
- Boiled Soybeans no Salt
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Boiled Hyacinth Beans