SILK French Vanilla CreamerSILK French Vanilla Creamer376250NANA07575NANANA000
SILK Original CreamerSILK Original Creamer50033.40NANA033.40NANANA000
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.41.27
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.71.35
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA26231.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.41.6
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.61.84
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA6192.2
YokanYokan, prepared from adzuki beans and sugar1920.230.083NA0.050117NANANANANA6.332.23
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.152.73
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.32.75
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.233.1
SILK Peach soy yogurtSILK Peach soy yogurt5326.280NANA010078.2NANANA3.212.53.4
SILK Strawberry soy yogurtSILK Strawberry soy yogurt5326.280NANA09769NANANA3.212.53.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.53.55
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt5686.70NANA09760NANANA3.413.43.64
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt5686.70NANA09767NANANA3.413.43.64
SILK Blueberry soy yogurtSILK Blueberry soy yogurt5686.70NANA09770NANANA3.413.43.64
SILK Key Lime soy yogurtSILK Key Lime soy yogurt5686.70NANA010070NANANA3.413.43.64
SILK Raspberry soy yogurtSILK Raspberry soy yogurt5686.70NANA010073.5NANANA3.413.43.64
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.17183.8
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.43.85
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.84.04
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA19414.16
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.34.2
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.24.4
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.74.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.7284.6
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.44.96
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.45.04
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA205.14
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.45.36
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA305.43
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5515.46
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.35.47
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.65.64
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16275.7
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.75.83
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.35.93
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.66.2
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA14296.28
MisoMiso253152.61.026.2606415.7150013.632.36.3
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.86.3
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.86.5
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.46.62
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.46.67
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.56.8
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.36.9
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6316.96
TempehTempeh260286.60.6510.60207.03NANANA9.64537.03
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.57.04
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.3317.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.57.3
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.67.34
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.77.36
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm43525.74.8NANA09.44.8NANANA5.257.67.4
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.47.46
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3307.57
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.67.62
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.37.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.27.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.47.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.47.8
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu714253.57NANA05.32.14NANANA4.362.67.86
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.67.95
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.78
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.28.07
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu62526.33.13NANA09.52.5NANANA3.7556.88.13
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7338.15
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.38.2
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5368.33
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.48.43
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.48.53
OkaraOkara65811.41.270.594.4080.5NANANANANA238.55
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36328.6
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm54326.63.26NANA09.92.17NANANA5.4355.38.7
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25348.74
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm676232.03NANA011.62.03NANANA5.4628.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23278.8
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA28288.96
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA28288.96
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.22359
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.22359
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.39.03
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.89.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA8609.24
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.89.24
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115359.25
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.49.34
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.79.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6329.52
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu568263.4NANA08.72.84NANANA5.157.29.66
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.49.7
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.39.82
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.69.87
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.49.93
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu58824.64.18NANA05.72.35NANANA5.364.29.94
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.610
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.810.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.775810.3
Macronutrients in Top 100 Legumes with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 500 calories.
Top 5 legumes with least amount of iron per 500 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Oil-Roasted Peanuts no Salt
- Dry-roasted Peanuts, no salt
- Canned Baked Beans no Salt