SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.722.3
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.515.4
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.53314.8
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA223012.3
NattoNatto29915.62.261.047.760186.93NANANA7.6527.512
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.311.7
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.411.6
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.33011
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.710.7
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.410.6
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.33410.5
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.79.6
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA23349.55
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.4379.5
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.5329.5
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.115359.23
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.69.03
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.28.77
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.77.94
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.77.8
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.6317.75
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.57.6
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.87.4
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.5267.3
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.47.2
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.67.1
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.67.1
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA18287.06
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.76.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.76.9
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.76.9
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.86.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.56.5
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.66.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA156.14
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.3296.1
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.45.6
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.65.53
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.85.24
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA194.85
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.74.8
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.84.72
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA114.45
Canned White BeansBeans, white, mature seeds, canned1620.410.10.0790.0950300.41NANANA6.810.34.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.34.17
Carob flourCarob flour3150.920.130.0060.3012669.6NANANA56.46.554.17
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.64.1
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1840.50.130.0960.11034.50.45NANANA11.811.64.04
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.74.03
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA11354.03
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.85183.9
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.83.83
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.53.77
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.83.74
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.8113.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.2113.56
MisoMiso2818.51.450.573.50368.88.5007.65183.53
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.7133.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1790.540.120.0740.17033NANANANA1111.43.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1630.540.130.0740.17029.64.1NANANA9.92113.4
TamariSoy sauce made from soy (tamari)850.140.0160.0070.05507.92.4NANANA1.13153.37
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1980.880.140.250.19NA370.52000.521511.73.35
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2110.690.180.140.16039.60.51NANANA7.5133.26
Boiled Kidney BeansBoiled All Types Kidney Beans1800.710.10.240.15032.30.45NANANA9.0712.33.15
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated4980.0850.0240.0010.02401220NANANA0.710.233.08
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.08313.06
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1670.640.20.120.15030NANANANA9.92123
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.23
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.62.98
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1930.650.170.130.15034.7NANANANA1213.22.96
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2030.920.190.190.140370.48000.4812.812.82.96
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1187.461.30.373.401.671NANANA1.4142.9
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.72.83
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.62.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1290.410.110.0810.096023.50.33NANANA9.88.552.7
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1290.410.110.0810.096023.50.33NANANA9.88.552.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.3342.7
Canned Navy BeansBeans, navy, mature seeds, canned1600.610.160.120.140290.4NANANA7.2310.72.62
Canned Large Lima BeansLima beans, large, mature seeds, canned1120.240.0550.0330.074021NANANANA6.872.57
Soy VermicelliVermicelli, made from soy4690.140.020.0060.054011724.7NANANA5.530.142.57
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.72.5
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1256.520.85NANA02.170.71NANANA1.2814.32.4
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1638.361.56NANA03.061.56NANANA1.718.82.4
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1205.941NANA01.370.57NANANA1.2815.52.4
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1120.640.130.220.190190.86000.866.667.572.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1115.91.120.242.104.040.85NANANA1.28132.3
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1306.950.85NANA02.580.57NANANA1.414.42.27
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.52.24
Canned Great Northern BeansBeans, great northern, mature seeds, canned1620.550.170.10.13029.82NANANA6.9510.42.23
HummusHome Prepared Hummus251121.60.12.9028.50.38NANANA5.676.92.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1180.40.10.0780.094021.4NANANANA8.937.852.2
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu83.63.840.68NANA03.10.75NANANA1.139.042.17
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.72.15
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1721.30.460.190.31029.5NANANANA8.511.52.13
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1560.570.0940.0170.220282.58NANANA7.6510.82.13
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1160.790.170.170.12021.51.45NANANA6.526.522.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1160.790.160.170.12021.51.45NANANA6.526.522.1
ShoyuShoyu Soy Sauce750.810.10.0410.33070.5700.430.141.1311.52.06
Canned Refried BeansRefried beans, canned, traditional style1282.850.890.240.51019.20.77000.775.247.062.04
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1490.540.160.0130.170272.83NANANA10.89.952
Macronutrients in Top 100 Legumes with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Iron per 5 ounces.
Top 5 legumes with most amount of iron per 5 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto