NattoNatto00.230.2700.30.18NA11.3018.400.01432.712
Boiled SoybeansBoiled Soybeans no Salt00.220.40.570.250.33NA76.502.400.527.27.3
Fried TofuTofu, fried1.40.240.0710.140.20.14NA38.30000.057116.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA6.9
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.380.0520.580.450.052NA5.67000NANA6.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.420.181.180.220.067NA14000NANA6.14
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.45.6
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA5.53
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.170.0650.20.320.13NA1150001.334.965.24
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA4.85
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.240.11.50.90.25NA25702.1300.162.44.72
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1.40.180.0330.950.550.13NA20301.40NANA4.45
Canned White BeansBeans, white, mature seeds, canned00.140.0520.160.260.11NA920001.14.14.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.230.0820.820.310.17NA18401.700.043124.17
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.40.160.0890.750.410.2NA24401.8400.55.674.1
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.320.0790.750.370.11NA1220001.234.684.04
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.330.0840.390.360.18NA194000NANA4.03
Peanut SpreadLow Sugar Peanut Spread00.160.1723.21.740.67NA20400011.40.854.03
TempehTempeh00.110.513.740.390.3NA340.11000.5727.43.83
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.30.0910.780.560.13NA20700.570NANA3.74
Commercial HummusHummus, commercial1.40.230.181.450.490.21NA680002.232.33.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1.40.290.0780.70.580.14NA29500.5700.42.43.56
MisoMiso5.670.140.331.30.480.28NA270.11000.01441.53.53
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.270.1510.320.18NA11502.5501.334.963.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.230.0780.940.670.11NA213000NANA3.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.230.0780.60.60.23NA1180000.262.833.4
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.340.0940.920.380.2NA19801.2800.0140.853.35
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.360.0890.810.420.25NA2380001.45.243.26
Boiled Kidney BeansBoiled All Types Kidney Beans00.230.0820.820.310.17NA18401.700.043123.15
Peanut ButterSmooth Peanut Butter00.150.1518.71.470.78NA49.60008.403.06
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.220.0840.970.380.17NA14501.840NANA3
Cooked TempehTempeh, cooked00.0770.513.030.640.28NA29.80.2000.5727.43
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.350.0840.720.340.098NA2110001.234.682.98
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.30.0980.730.340.11NA293000NANA2.96
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.270.0880.450.30.32NA24401.1301.334.962.96
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.160.09110.610.14NA172000NANA2.83
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.20.170.880.260.078NA86.503.8300.883.262.7
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.20.170.880.260.078NA86.503.8300.883.262.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.150.1619.41.60.59NA1300008.930.712.7
Canned Navy BeansBeans, navy, mature seeds, canned00.20.0780.690.240.15NA8800.9901.14.12.62
Canned Large Lima BeansLima beans, large, mature seeds, canned00.0780.0480.370.370.13NA71000NANA2.57
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2.830.210.112.130.610.082NA13301.400.213.832.5
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA1.56NANANA2.4
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0430.0210.510.280.16NA80.801.2800.0572.832.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.220.2820.31.430.66NA137000702.24
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.20.0850.650.390.15NA11501.8401.14.252.23
HummusHome Prepared Hummus00.130.0740.570.410.57NA83.601101.064.252.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0550.0550.710.20.078NA10901.130NANA2.2
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA1.28NANANA2.17
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.120.1319.61.70.65NA17001.1309.802.15
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.0850.0210.59NA0.16NA32.600.2800.0438.082.13
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1.40.140.1310.220.1NA14700.4300.0284.12.13
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0740.0230.380.190.1NA3400.9900.782.982.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0740.0230.380.190.19NA3400.9900.782.982.1
Canned Refried BeansRefried beans, canned, traditional style00.110.110.520.270.15NA15.608.500.132.982.04
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1.40.230.0860.820.580.095NA22501.400.213.832
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0740.0270.39NANANA3400.140NANA1.9
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.270.0791.260.840.068NA9200.5700.0437.11.83
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.0710.0270.37NANANA29.800.140NANA1.8
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.150.0950.70.180.11NA32.601.1300.0285.81.77
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.190.0750.70.270.013NA83.601.560NANA1.7
Canned Kidney BeansCanned All Types Kidney BeansNA0.160.0720.580.20.1NA5101.700.0285.81.66
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.210.0841.10.450.071NA157000NANA1.57
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.180.0880.770.310.15NA10601.70NANA1.53
Canned Chickpeas Canned Chickpeas , Solids1.40.0380.0210.2NA0.16NA6800.1400.414.81.5
Tofu YogurtTofu yogurt2.830.0850.0280.34NA0.028NA8.503.5400.444.961.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1.40.0280.0711.360.170.064NA46.802.550NANA1.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1.40.0350.0210.18NA0.16NA5800.1400.414.81.4
Canned CowpeasCanned Common CowpeasNA0.110.10.50.270.064NA72.303.830NANA1.37
Canned Baked BeansCanned Baked Beans no Salt7.10.210.0850.61NA0.18NA3404.400.211.130.41
Vitamins 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 vitamins 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