Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.81.3
Canned CowpeasCanned Common Cowpeas3492.50.650.390.68062NANANANA1521.54.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.6324.45
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned32210.170.0320.38056.3NANANANA16.8254.54
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.91164.8
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA29324.85
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.6324.9
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt5491.720.380.0410.890105NANANANA30.430.75.03
Canned Kidney BeansCanned All Types Kidney Beans3812.720.640.370.48065.88.4008.419.523.75.3
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.65.44
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3671.630.570.230.38067.38.4008.419.523.75.67
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids5314.4NANANA094NANANANANA325.76
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt5351.770.240.130.6209613NANANA37.6385.85
Canned Pinto BeansCanned Pinto Beans, Solids5174.10.720.720.520922.45002.452531.76.03
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.720.530.0410.540879.07NANANA34.5326.35
Canned Refried BeansRefried beans, canned, traditional style4089.12.860.771.64061.52.45002.4516.822.66.53
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
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
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.61276.9
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu26812.32.18NANA09.932.4NANANA3.63296.94
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3761.270.330.250.3068.6NANANANA28.6257.03
HummusHome Prepared Hummus803395.180.349.230911.22NANANA18227.08
Canned Great Northern BeansBeans, great northern, mature seeds, canned5171.770.540.330.40956.4NANANA22.233.47.12
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.2381107.17
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3582.040.420.690.61061.22.77002.7721.324.27.35
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu386193.22NANA04.41.8NANANA4.149.57.67
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.27.94
Canned Large Lima BeansLima beans, large, mature seeds, canned3580.770.180.10.24067.6NANANANA21.822.48.2
Canned Navy BeansBeans, navy, mature seeds, canned5131.950.510.390.460931.27NANANA23348.4
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA33349.07
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
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.5409.53
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
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.61126999.8
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.310
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt6762.220.570.440.5201271.63NANANA244110.4
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6352.80.440.80.62NA1181.68001.6847.637.310.7
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt5221.720.40.240.5409513NANANA31.835.411
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5721.720.40.240.530106NANANANA3536.511
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.511.2
MisoMiso89827.34.651.8411.201152827.20024.55811.3
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.53511.4
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.311.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.612
TempehTempeh8714911.51.1218.4034.712.2NANANA16.89212.2
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
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.63713
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.54013
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.313.3
Canned White BeansBeans, white, mature seeds, canned5171.30.340.250.30961.3NANANA21.83313.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.414.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA364115
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.415.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.64416.8
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.317517.7
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.719618
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA4819.6
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3720.8
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
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.623.3
NattoNatto957507.23.3325057.522NANANA24.58839
Macronutrients in Top 70 Cooked Legumes with the lowest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by least amount of Iron per 1 pound.
Top 5 cooked legumes with least amount of iron per 1 pound are:
- Canned Baked Beans no Salt
- Canned Common Cowpeas
- Canned Chickpeas , Rinsed Solids
- Canned Broadbeans
- Tofu yogurt