Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.67.05
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.225.87
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.24.9
NattoNatto47.45.20.750.352.6062.3NANANA2.569.24.08
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.53.97
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.963.9
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.283.7
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.23.52
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.73.16
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5673.14
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.63
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.222.95
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.782.87
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.42.74
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.682.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.5372.66
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.372.62
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu1694.60.81NANA03.70.9NANANA1.36112.6
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.272.57
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.12.46
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1572.46
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.2122.46
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.832.3
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.32.3
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.242.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.032.24
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.352.22
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.42.2
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.032.2
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.032.2
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.32.2
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.662.16
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.632.1
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.632.1
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.622.08
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.82.08
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.682.06
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.62.06
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.652.05
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.762.05
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.832.03
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.32
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1184.930.84NANA01.140.47NANANA1.06132
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.72
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.11.97
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.661.96
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.881.94
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1145.230.68NANA01.740.57NANANA1.0211.41.93
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.41.9
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.741.9
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.671.87
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.0471.85
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.161.85
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.6121.85
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.81.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.061.8
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.971.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.971.8
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.61.8
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.61.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.41.76
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1354.60.41NANA02.30.41NANANA1.112.41.76
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.831.75
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1095.330.65NANA01.980.43NANANA1.1111.74
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.431.74
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.361.72
OkaraOkara1322.280.250.120.88016NANANANANA4.631.7
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.71.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.881.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.21.67
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.661.64
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.631.63
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1255.250.63NANA01.90.5NANANA0.7511.41.63
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.451.6
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.531.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.71.6
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141.58
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu14350.71NANA01.060.43NANANA0.8612.51.57
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.881.56
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.11.54
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.441.54
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.871.54
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.53
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.331.52
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.041.5
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.871.5
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm875.130.96NANA01.880.96NANANA1.0411.51.48
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.331.47
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.371.47
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.71.47
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.31.46
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.171.46
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.761.43
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.71.4
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.61.4
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.31.4
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.21.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.461.38
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.31.37
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.91.36
Macronutrients in Top 100 Legumes & Cereals with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Iron per 100 calories.
Top 5 legumes & cereals with most amount of iron per 100 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Crude Rice Bran
- Crude Wheat Bran
- Natto
- Soy sauce made from soy (tamari)