NattoNatto2110110167.3454.8012749NANANA5419486
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA6018251.4
Fried TofuTofu, fried27002022913.5100088.627NANANA3918848.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918848.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.445.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10643.3
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
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
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
TempehTempeh192010825.42.4840.5076.427NANANA3720327
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
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
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.220
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
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.417.5
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
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
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
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.4557013.3
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt11803.90.540.281.37021129NANANA8383.413
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids11709.7NANANA0208NANANANANA70.412.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids8103.61.250.510.83014818.50018.54352.212.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA2815612
Canned Kidney BeansCanned All Types Kidney Beans84061.40.821.06014518.50018.54352.211.7
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt12103.80.830.091.960233NANANANA6767.611
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.511
Canned Chickpeas Canned Chickpeas , Solids139027.72.140.369.3022540NANANA6470.510.7
Tofu YogurtTofu yogurt940182.61.169016012.4NANANA23510.6
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7102.20.370.070.840124NANANANA3754.710
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids138024.72.130.369.27022940NANANA6370.49.8
Canned CowpeasCanned Common Cowpeas7705.51.440.871.50136NANANANA3347.49.7
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA55482.9
Macronutrients in Top 70 Cooked Legumes with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Iron per 1 kilogram.
Top 5 cooked legumes with most amount of iron per 1 kilogram are:
- Natto
- Boiled Soybeans no Salt
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Boiled Hyacinth Beans