SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.431
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.521.5
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.420.7
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.84217.3
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
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
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA197512.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA414112.3
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
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.84310.4
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
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.3444469.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA169.1
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17519.1
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
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16867.84
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.37.34
French BeansRaw French Beans68140.441.50.880127NANANANA5037.36.75
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
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
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.35
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
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
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
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
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.5113.08
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
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
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 80 Whole Legumes with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in whole legumes , sorted by most amount of Iron per 7 ounces.
Top 5 whole legumes with most amount of iron per 7 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Raw Common Cowpeas