Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.819.6
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.44117.6
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.416
White BeansRaw White Beans1501.280.330.250.30903.17NANANA233515.7
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.45315
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA3614.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA343914.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.413.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.73513.3
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA213213
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.313
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.412.3
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.83512.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA293411.6
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.411.5
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.211.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA163511
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.711
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA273711
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.511
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.311
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA383310.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA383310.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.43410.4
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.410.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.610
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.49.93
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.69.87
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.39.82
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.49.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6329.52
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.49.34
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115359.25
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.89.24
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.39.03
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
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23278.8
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25348.74
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36328.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.48.43
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5368.33
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.38.2
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7338.15
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.28.07
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.67.95
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.47.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.47.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.27.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.37.7
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.67.62
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3307.57
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.47.46
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.77.36
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.67.34
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.57.3
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.3317.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.57.04
TempehTempeh260286.60.6510.60207.03NANANA9.64537.03
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6316.96
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.36.9
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.56.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.46.67
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.86.5
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.86.3
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.66.2
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.75.83
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16275.7
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.35.47
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5515.46
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA305.43
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.45.04
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.44.96
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.7284.6
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.24.4
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.34.2
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.84.04
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.43.85
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.53.55
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA26231.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.71.35
Macronutrients in Top 80 Whole Legumes with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole legumes , sorted by most amount of Iron per 500 calories.
Top 5 whole legumes with most amount of iron per 500 calories are:
- Boiled Hyacinth Beans
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Boiled Soybeans no Salt