NattoNatto957507.23.3325057.522NANANA24.58839
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.623.3
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 Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3720.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA4819.6
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
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
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
TempehTempeh8714911.51.1218.4034.712.2NANANA16.89212.2
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
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
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA33349.07
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
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.27.94
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
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
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
Canned Pinto BeansCanned Pinto Beans, Solids5174.10.720.720.520922.45002.452531.76.03
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt5351.770.240.130.6209613NANANA37.6385.85
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids5314.4NANANA094NANANANANA325.76
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3671.630.570.230.38067.38.4008.419.523.75.67
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.65.44
Canned Kidney BeansCanned All Types Kidney Beans3812.720.640.370.48065.88.4008.419.523.75.3
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt5491.720.380.0410.890105NANANANA30.430.75.03
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.6324.9
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA29324.85
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.91164.8
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned32210.170.0320.38056.3NANANANA16.8254.54
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.6324.45
Canned CowpeasCanned Common Cowpeas3492.50.650.390.68062NANANANA1521.54.4
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.81.3
Macronutrients 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 macronutrients 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