NattoNatto29915.62.261.047.760186.93NANANA7.6527.512
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.5267.3
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
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.56.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA156.14
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
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
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
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.83.83
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
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
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.72.83
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
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.72.5
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
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
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
Canned Pinto BeansCanned Pinto Beans, Solids1621.280.220.220.16028.70.77000.777.89.91.9
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1670.550.0770.040.190304.1NANANA11.8121.83
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1661.37NANANA029.4NANANANANA9.981.8
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.510.180.0720.120212.62002.626.17.41.77
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.97221.7
Canned Kidney BeansCanned All Types Kidney Beans1190.850.20.120.15020.62.62002.626.17.41.66
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1720.540.120.0130.28033NANANANA9.59.61.57
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.3101.53
Canned Chickpeas Canned Chickpeas , Solids1973.930.30.0511.30325.7NANANA9.07101.5
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.961.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1010.310.0520.010.12017.6NANANANA5.247.751.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1963.50.30.0511.3032.45.67NANANA8.939.981.4
Canned CowpeasCanned Common Cowpeas1090.780.20.120.21019.3NANANANA4.686.71.37
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.80.41
Macronutrients in Top 70 Cooked Legumes with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Iron per 5 ounces.
Top 5 cooked legumes with most amount of iron per 5 ounces are:
- Natto
- Boiled Soybeans no Salt
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Boiled Hyacinth Beans