SILK French Vanilla CreamerSILK French Vanilla Creamer226150NANA04545NANANA000
SILK Original CreamerSILK Original Creamer300200NANA0200NANANA000
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.7140.76
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.40.81
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.70.83
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.30.97
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.9111.1
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.41.3
YokanYokan, prepared from adzuki beans and sugar1150.140.05NA0.03070NANANANANA3.81.34
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.0911.64
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.5351.65
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated85.50.0510.0150.0010.015073.60NANANA0.430.141.85
SILK Peach soy yogurtSILK Peach soy yogurt3193.770NANA06047NANANA1.97.52.04
SILK Strawberry soy yogurtSILK Strawberry soy yogurt3193.770NANA058.241.3NANANA1.97.52.04
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.32.13
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt3414.020NANA05836NANANA2.0582.2
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt3414.020NANA05840NANANA2.0582.2
SILK Blueberry soy yogurtSILK Blueberry soy yogurt3414.020NANA05842NANANA2.0582.2
SILK Key Lime soy yogurtSILK Key Lime soy yogurt3414.020NANA06042NANANA2.0582.2
SILK Raspberry soy yogurtSILK Raspberry soy yogurt3414.020NANA06044NANANA2.0582.2
Chocolate SoymilkUnfortified Chocolate Soymilk4767.31.140.362.8047.437.4NANANA1.910.82.3
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.22.3
PeanutsRaw Peanuts53263.320.0028.2308.532.5NANANA4.513.72.42
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.72.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.42.5
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4292.64
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.242.64
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.82.75
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.52.97
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.33.03
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA123.1
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.853.2
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA183.26
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.63.28
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.23.28
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.64113.4
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.23.42
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.43.5
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.33183.56
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15203.7
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.43.77
MisoMiso1529.11.550.613.76038.49.49.1008.219.43.77
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.53.78
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3193.9
Carob flourCarob flour1350.880.120.0050.29012066.3NANANA53.86.243.97
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7204
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.74.1
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.44.13
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.64.18
TempehTempeh156173.970.396.330124.2NANANA5.831.74.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6234.23
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.54.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.7119194.4
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64264.4
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6194.4
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm26115.42.87NANA05.632.87NANANA3.1334.54.43
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.64.48
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6184.54
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13194.57
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.64.6
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.34.63
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.24.63
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.64.7
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu429152.14NANA03.171.3NANANA2.5737.54.7
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8204.77
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.64.8
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.34.84
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu37515.81.88NANA05.71.5NANANA2.25344.88
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6204.9
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.5204.9
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.55
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.65.06
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA235.12
OkaraOkara3956.830.760.352.63048.3NANANANANA145.13
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.7195.17
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm326161.96NANA05.931.3NANANA3.26335.2
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.55.24
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm40513.81.2NANA06.931.2NANANA3.2437.35.27
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.25.3
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA17175.38
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA17175.38
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.33215.4
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.33215.4
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8215.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.35.46
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.8365.54
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.55.54
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1215.55
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.8205.6
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.25.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3195.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu34115.72.05NANA05.21.7NANANA3.0734.35.8
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.65.83
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22235.9
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.35.92
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5205.96
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu35314.82.5NANA03.421.4NANANA3.1838.55.96
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22196
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.36.15
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.86.2
Macronutrients in Top 100 Legumes with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 300 calories.
Top 5 legumes with least amount of iron per 300 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Oil-Roasted Peanuts no Salt
- Dry-roasted Peanuts, no salt
- Canned Baked Beans no Salt