SoybeansRaw Soybeans44601992913.399030273.3NANANA93365157
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA229109
White BeansRaw White Beans33308.52.21.661.98060321NANANA152234104
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA15521387
NattoNatto2110110167.3454.8012749NANANA5419486
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA10623582.7
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA24923682
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA24921177.3
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA18325275.7
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA19021575
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA10823974
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA12721067.7
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA16323967.4
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA25026167
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA15222567
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.710724665
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA9637863.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA20620662
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA012556
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.315322355
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA20221954.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate76047.86.93.224018.76.2NANANA380.853.6
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA15021752.3
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA6018251.4
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.32015521450.7
Black BeansRaw Black Beans3410143.662.783.32062421NANANA15521650.2
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA24723050
Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA12719949.8
Fried TofuTofu, fried27002022913.5100088.627NANANA3918848.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918848.7
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA10822448.6
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.42722223147.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.445.8
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA8525845.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10643.3
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA12220543
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143339.5
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738639
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA639737
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13334.2
French BeansRaw French Beans3430202.27.654.40641NANANANA25218834
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA799033.3
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA7831.4
Canned White BeansBeans, white, mature seeds, canned11402.90.740.560.6702122.9NANANA4872.630
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.729.4
Carob flourCarob flour22206.50.90.042.120889491NANANA39846.229.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.629
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.828.5
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.728.4
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA7824828.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA612727.5
TempehTempeh192010825.42.4840.5076.427NANANA3720327
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA2317326.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA388326.4
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.825.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.325
MisoMiso19806010.34.0524.802546260005412825
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA1049225
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt12603.80.880.521.170233NANANANA7780.424
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt11503.80.890.521.18020929NANANA707824
TamariSoy sauce made from soy (tamari)60010.110.050.39055.717NANANA810524
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.323.6
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt14904.91.260.961.1402793.6NANANA539123
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.722
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35100.60.170.010.1708610NANANA51.621.7
Peanut ButterSmooth Peanut Butter5880495950.39113024065041245721921.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt11804.51.40.841.030211NANANANA7083.321.3
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719921.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.621
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA869321
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.4909021
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari83052.69.22.6240127.1NANANA1010020.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.220
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.220
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned9102.90.750.570.6801662.3NANANA6960.319
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium9102.90.750.570.6801662.3NANANA6960.319
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.2428024119
Canned Navy BeansBeans, navy, mature seeds, canned11304.31.120.85102052.8NANANA5175.318.5
Canned Large Lima BeansLima beans, large, mature seeds, canned7901.70.390.230.520149NANANANA4849.318
Soy VermicelliVermicelli, made from soy331010.140.040.380823174NANANA39118
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.417.5
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu880466NANA015.35NANANA910117
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm11505911NANA021.611NANANA1213217
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu850427.1NANA09.74NANANA910917
Canned Refried Beans, fat-freeRefried beans, canned, fat-free7904.50.931.531.3401356.1006.14753.416
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)78041.77.931.6714.7028.56NANANA99016
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm920496NANA0184NANANA1010216
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.269702134900498424416
Canned Great Northern BeansBeans, great northern, mature seeds, canned11403.91.20.720.89021014NANANA4973.715.7
HummusHome Prepared Hummus17708611.40.7420.402012.7NANANA4048.615.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned8302.80.720.550.660151NANANANA6355.415.5
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu590274.8NANA0225.3NANANA863.815.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.39428015
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA608115
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt110040.660.121.52019718NANANA547615
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids8205.61.231.180.86015210NANANA464614.7
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt8205.61.161.180.86015210NANANA464614.7
ShoyuShoyu Soy Sauce5305.70.730.292.34049.34031881.414.5
Canned Refried BeansRefried beans, canned, traditional style900206.31.73.601365.4005.43749.814.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10503.81.160.091.2019220NANANA7670.214
Macronutrients in Top 100 Legumes with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Iron per 1 kilogram.
Top 5 legumes with most amount of iron per 1 kilogram are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto