SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714562.3
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA9143
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.39341.4
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.334.5
NattoNatto83743.76.32.921.7050.319.4NANANA21.47734
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA429333
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA999432.5
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.830.7
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.610030
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.48530
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA439529.3
Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.48327
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.79526.8
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA9910426.6
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.426.6
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.59826
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA3815025.3
Canned Small Ripe OlivesCanned Small Ripe Olives46043.39.0502.50240NANANA6.353.3325
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.88224.6
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.622.2
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.422
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.621.8
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.821.7
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.421.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.23221.3
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.58620.8
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.320.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.720.2
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.58520
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.720
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA989120
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.47919.8
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.719.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.719.3
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA438919.3
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.7889218.8
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.318
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.710218
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA4217
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.217
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.316
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217215.7
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.315315.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.614.7
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.714
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA5313.6
French BeansRaw French Beans136180.883.041.750254NANANANA10074.713.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.813.2
Canned Jumbo OlivesCanned Ripe Jumbo Olives32127.33.60.162.16022.30NANANA9.923.8513
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA3112.5
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA192912
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.411.7
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.311.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA303511.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.511.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.611.3
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA319811.3
Prune pureePrune puree10200.790.064NANA02581555588.5NA138.3311
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.311
TempehTempeh76243100.9816030.310.7NANANA14.780.510.7
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked9572.020.06700.29024921249.613131.32913.510.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.510.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA153310.5
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA271010.3
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.35223110
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.79.96
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
MisoMiso786244.071.69.84010124.6240021.450.89.9
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.49.84
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.6329.53
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.8319.5
TamariSoy sauce made from soy (tamari)2380.40.0440.020.150226.75NANANA3.1841.79.45
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.79.37
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA21369.13
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed5281.670.180.020.790135NANANANANA7.988.97
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.48.8
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained4251.35NANANANA11276.535.8400.0419.42.228.73
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.138.73
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated13930.240.0670.0040.06703420NANANA20.648.6
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.6878.57
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.8338.45
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.7798.45
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.5358.33
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked10402.50.140.0080.580277247NANANA29.87.428.33
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA34378.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.88.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.68.1
Raw Dried FigsFigs, dried, uncooked9883.70.5701.37025319091980.2839138.06
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA29307.94
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.47.86
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.4247.54
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.4247.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.8957.54
Dried Zante CurrantsCurrants, zante, dried11510.870.340.0480.140306247129118017.513.67.46
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.2307.34
MulberriesRaw Mulberries1711.550.110.0040.8203932NANANA6.755.77.34
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.67.2
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.47.2
Macronutrients in Top 100 Fruits & Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Iron per 14 ounces.
Top 5 fruits & legumes with most amount of iron per 14 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto