NattoNatto14215.62.261.047.80186.95NANANA7.6827.612.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA2111.7
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.88.97
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.78.84
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.38.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA208.05
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6218
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6197.87
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu50813.82.44NANA0112.7NANANA4.0732.47.78
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.56.94
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.76.87
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66216.7
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19196.58
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17206.5
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7206.26
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7206.26
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.36.23
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.36.15
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22196
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu35314.82.5NANA03.421.4NANANA3.1838.55.96
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3195.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.8205.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8215.4
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
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
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.25.3
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.55.24
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.7195.17
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.65.06
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.55
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.5204.9
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.64.8
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8204.77
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.64.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.24.63
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.34.63
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.64.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.7119194.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6234.23
TempehTempeh156173.970.396.330124.2NANANA5.831.74.2
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.64.18
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.44.13
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.74.1
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7204
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.53.78
MisoMiso1529.11.550.613.76038.49.49.1008.219.43.77
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15203.7
Canned Pinto BeansCanned Pinto Beans, Solids2632.370.420.420.3053.21.42001.4214.518.43.5
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.64113.4
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.23.28
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.63.28
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2562.5NANANA053.3NANANANANA183.26
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.853.2
FalafelHome prepared Falafel90162.150.10.45028.7NANANANANA123.1
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.33.03
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.82.75
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.242.64
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4292.64
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.42.5
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.72.5
Canned Chickpeas Canned Chickpeas , Solids2165.980.460.0782048.68.65NANANA1415.22.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2175.370.460.0782049.78.7NANANA13.715.32.13
Peanut SpreadLow Sugar Peanut Spread4625.34.70.0427.4706.572.93NANANA3.611.41.3
Peanut ButterSmooth Peanut Butter5125.34.860.025.76012.23.302.11.22.9111.1
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5125.43.870.047.060114.302.152.134.0712.30.97
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.70.83
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.40.81
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5026.34.350.0197.5607.642.10.040.0424.7140.76
Macronutrients in Top 70 Cooked Legumes with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Iron per 300 calories.
Top 5 cooked legumes with most amount of iron per 300 calories are:
- Natto
- Boiled Hyacinth Beans
- Boiled Soybeans no Salt
- Boiled Winged Beans
- Boiled Lentils