SoybeansRaw Soybeans202390136.0345013733.2NANANA4216671.2
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA10449.2
White BeansRaw White Beans15103.860.990.750.902739.57NANANA6910647.4
Black Turtle BeansRaw Black Turtle Beans15384.11.050.80.9602879.6NANANA70.39639.5
NattoNatto957507.23.3325057.522NANANA24.58839
Common CowpeasRaw Common Cowpeas15245.71.50.91.56027231.3NANANA4810737.5
Kidney BeansRaw All Types Kidney Beans15103.760.541.270.81027210NANANA11310737
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA1139635
Mungo BeansRaw Mungo Beans15477.440.524.530.330268NANANANA8311434.3
Large Lima BeansRaw Large Lima Beans15333.130.730.430.98028738.6NANANA869734
Red LentilsRaw Pink Or Red Lentils16249.841.71.1340286NANANANA4910833.5
Pink BeansRaw Pink Beans15565.131.3211.202919.7NANANA57.69530.7
Mung BeansRaw Mung Beans15745.21.580.121.6028430NANANA7410830.6
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA11311830.4
Red Kidney BeansRaw Red Kidney Beans15294.80.71.621.0302789.53NANANA6910230.3
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.511229.5
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.517229
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA939428
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.725.4
Navy BeansRaw Navy Beans15296.80.772.441.5NA27617.600.951569.410125
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA929925
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.724.3
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA689823.7
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.623.3
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.39723
Black BeansRaw Black Beans15476.441.661.261.502839.6NANANA70.39822.8
Cranberry BeansRaw Cranberry Beans15205.581.431.11.30272NANANANA11210422.7
Adzuki BeansRaw Adzuki Beans14922.40.87NA0.510285NANANANA57.69022.6
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.422
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.422
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA4910222
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.210110521.5
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3720.8
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.611720.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA4819.6
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.39319.5
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.719618
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.317517.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.64416.8
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.415.5
French BeansRaw French Beans15569.1613.4720291NANANANA11485.315.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA364115
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.414.2
Canned White BeansBeans, white, mature seeds, canned5171.30.340.250.30961.3NANANA21.83313.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.313.3
Carob flourCarob flour10072.950.410.0180.960403223NANANA1812113.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.54013
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.63713
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.713
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.411213
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.512.5
TempehTempeh8714911.51.1218.4034.712.2NANANA16.89212.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.312
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.612
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.311.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.53511.4
MisoMiso89827.34.651.8411.201152827.20024.55811.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.511.2
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5721.720.40.240.530106NANANANA3536.511
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt5221.720.40.240.5409513NANANA31.835.411
TamariSoy sauce made from soy (tamari)2720.450.050.0230.18025.37.7NANANA3.6347.710.8
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6352.80.440.80.62NA1181.68001.6847.637.310.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt6762.220.570.440.5201271.63NANANA244110.4
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.310
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated15920.270.0770.0050.07703900NANANA2.270.739.84
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.61126999.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt5352.040.640.380.47096NANANANA31.837.89.66
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.8909.66
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.5409.53
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt6172.10.540.410.490111NANANANA3942.49.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt6492.950.620.620.4401191.54001.5441419.5
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari376244.171.21105.353.22NANANA4.5445.39.25
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA33349.07
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.59
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned4131.30.340.260.310751.04NANANA31.327.48.6
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium4131.30.340.260.310751.04NANANA31.327.48.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.31098.6
Canned Navy BeansBeans, navy, mature seeds, canned5131.950.510.390.460931.27NANANA23348.4
Canned Large Lima BeansLima beans, large, mature seeds, canned3580.770.180.10.24067.6NANANANA21.822.48.2
Soy VermicelliVermicelli, made from soy15010.450.0640.0180.17037379NANANA17.70.458.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.27.94
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu399212.72NANA06.942.27NANANA4.145.77.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm52226.85NANA09.85NANANA5.44607.7
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu386193.22NANA04.41.8NANANA4.149.57.67
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3582.040.420.690.61061.22.77002.7721.324.27.35
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)354193.60.766.660132.72NANANA4.1417.3
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm41722.22.72NANA08.261.8NANANA4.54467.26
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.2381107.17
Canned Great Northern BeansBeans, great northern, mature seeds, canned5171.770.540.330.40956.4NANANA22.233.47.12
HummusHome Prepared Hummus803395.180.349.230911.22NANANA18227.08
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3761.270.330.250.3068.6NANANANA28.6257.03
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu26812.32.18NANA09.932.4NANANA3.63296.94
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.61276.9
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5494.21.50.60.98094NANANANA27.2376.8
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4991.80.30.0540.690898.26NANANA24.534.56.8
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3722.540.560.540.390694.63NANANA21216.67
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3722.540.530.540.390694.63NANANA21216.67
ShoyuShoyu Soy Sauce2402.60.330.131.06022.41.801.360.453.63376.58
Canned Refried BeansRefried beans, canned, traditional style4089.12.860.771.64061.52.45002.4516.822.66.53
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.720.530.0410.540879.07NANANA34.5326.35
Macronutrients in Top 100 Legumes with the highest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Iron per 1 pound.
Top 5 legumes with most amount of iron per 1 pound are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto