NattoNatto419223.161.46110259.7NANANA10.738.517
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA123610.2
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
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA169.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA218.6
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16867.84
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.57.74
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.37.34
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.46.8
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7186.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.56.23
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
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
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.35.36
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.55.24
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.45.04
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.35
MisoMiso393122.030.84.9050.312.3120010.725.44.94
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.6184.92
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.3164.76
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.54.74
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.34.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.5184.56
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.24.4
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.54.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.54.23
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.54.23
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.64.17
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.54.15
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.6718184.15
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.5153.97
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.7123.77
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.7123.77
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.73.77
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA10153.67
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.83.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.7153.47
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1698.31.4NANA01.920.79NANANA1.821.73.35
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.63.2
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.33.14
Canned Great Northern BeansBeans, great northern, mature seeds, canned2260.770.240.140.18041.72.8NANANA9.7214.63.1
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.643.1
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.5113.08
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu1175.380.95NANA04.351.05NANANA1.612.73.04
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.63
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA12162.98
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2180.790.130.0240.30393.6NANANA10.7152.98
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1631.10.240.230.170302.02NANANA9.139.132.9
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1631.10.230.230.170302.02NANANA9.139.132.9
Canned Refried BeansRefried beans, canned, traditional style17941.250.340.720271.07001.077.349.92.86
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2080.750.230.0180.240383.97NANANA15142.78
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.0711142.64
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.62.56
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2321.92NANANA041.2NANANANANA142.52
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1610.710.250.10.16029.43.67003.678.5310.42.5
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.56312.4
Canned Kidney BeansCanned All Types Kidney Beans1671.20.280.160.21028.83.67003.678.5310.42.32
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2400.750.160.0180.39046NANANANA13.313.42.2
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.7142.14
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.7142.12
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.952.1
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.440.0730.0140.17024.6NANANANA7.34112
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.5141.94
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.41.92
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.530.58
Macronutrients in Top 70 Cooked Legumes with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Iron per 7 ounces.
Top 5 cooked legumes with most amount of iron per 7 ounces are:
- Natto
- Boiled Soybeans no Salt
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Boiled Hyacinth Beans