Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.536.8
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.431
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.521.5
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853121
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.420.7
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.84217.3
NattoNatto419223.161.46110259.7NANANA10.738.517
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.716.4
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.816.3
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.44215.3
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.415
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.32715
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.35015
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.615
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.414.7
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.613.4
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.313.4
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.65213.3
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.713.3
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.24913
Chow MeinChow Mein Chinese Noodles9354213.40.196.901260NANANA13.321.612.8
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA197512.6
Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264612.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA414112.3
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA02511
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.311
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.411
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.310.7
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.210.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.61610.6
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.84310.4
SeitanVital wheat gluten7343.670.540.0951.5027.40NANANA1.214910.3
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA123610.2
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.510
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.8439.96
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.79.92
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.49.9
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.69.86
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.39.66
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.39.66
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.49.64
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.3444469.4
OatsOats77213.72.40.224.80132NANANANA2133.59.37
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.49.35
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.59.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA169.1
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17519.1
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14289.07
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.49.05
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2298.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.78138.65
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.74258.65
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA218.6
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.68.55
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58148.55
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.56138.4
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720258.06
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913297.94
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16867.84
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.37.8
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.57.74
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26197.36
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.37.34
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.57.2
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.87.14
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.27.14
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.67.14
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA277
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5166.85
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.46.8
French BeansRaw French Beans68140.441.50.880127NANANANA5037.36.75
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3216.67
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7186.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.220276.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7422.040.580.0340.6101610.650.040.220.423.57156.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.56.23
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.76.23
MilletRaw Millet7508.371.430.2340145NANANANA17225.97
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.45.93
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.25.83
Carob flourCarob flour4411.30.180.0080.42017697NANANA799.175.83
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.65.74
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.25.66
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6185.64
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.25.64
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.65.54
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2255.46
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.75.38
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.55.36
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.35.36
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20215.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.35.28
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.55.24
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.2
TriticaleTriticale6674.150.730.121.70143NANANANANA265.1
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.45.04
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.65.04
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.35
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.96
MisoMiso393122.030.84.9050.312.3120010.725.44.94
Macronutrients in Top 100 Cereals & Legumes with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Iron per 7 ounces.
Top 5 cereals & legumes with most amount of iron per 7 ounces are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans