Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.684
SoybeansRaw Soybeans202390136.0345013733.2NANANA4216671.2
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA10449.2
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.548
White BeansRaw White Beans15103.860.990.750.902739.57NANANA6910647.4
Black Turtle BeansRaw Black Turtle Beans15384.11.050.80.9602879.6NANANA70.39639.5
NattoNatto957507.23.3325057.522NANANA24.58839
Common CowpeasRaw Common Cowpeas15245.71.50.91.56027231.3NANANA4810737.5
Kidney BeansRaw All Types Kidney Beans15103.760.541.270.81027210NANANA11310737
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA1139635
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.334.6
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.534.5
Mungo BeansRaw Mungo Beans15477.440.524.530.330268NANANANA8311434.3
Large Lima BeansRaw Large Lima Beans15333.130.730.430.98028738.6NANANA869734
Red LentilsRaw Pink Or Red Lentils16249.841.71.1340286NANANANA4910833.5
Pink BeansRaw Pink Beans15565.131.3211.202919.7NANANA57.69530.7
Mung BeansRaw Mung Beans15745.21.580.121.6028430NANANA7410830.6
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA11311830.4
Red Kidney BeansRaw Red Kidney Beans15294.80.71.621.0302789.53NANANA6910230.3
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.511229.5
Chow MeinChow Mein Chinese Noodles21369630.60.4415.802890NANANA30.449.429
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.517229
Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA6010528.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA939428
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.725.4
Navy BeansRaw Navy Beans15296.80.772.441.5NA27617.600.951569.410125
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA929925
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.524.5
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.524.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.724.3
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA689823.7
SeitanVital wheat gluten16788.41.230.223.46062.60NANANA2.7234123.6
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.623.3
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.39723
Black BeansRaw Black Beans15476.441.661.261.502839.6NANANA70.39822.8
Cranberry BeansRaw Cranberry Beans15205.581.431.11.30272NANANANA11210422.7
Adzuki BeansRaw Adzuki Beans14922.40.87NA0.510285NANANANA57.69022.6
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.161087222.5
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.422
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.422
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA4910222
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.210110521.5
OatsOats176431.35.520.5110301NANANANA4876.621.4
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.621.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour16514.450.70.11.7703461.22NANANA12.24721
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3720.8
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.611720.8
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.86420.7
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.320.7
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.56620
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched16332.630.720.120.580360NANANANA6.353019.8
Enriched SemolinaSemolina, enriched16334.760.680.171.80330NANANANA17.757.519.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA4819.6
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.39319.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched165630.820.140.6603630.540.0910.0910.365.932.319.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked16242.360.640.110.520359NANANANA12.729.519
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.218.4
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.518
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.719618
Millet FlourMillet flour173319.32.430.211.6NA3417.5305.71.361648.818
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.317517.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.617
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.64416.8
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.76316.4
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.616.3
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.56016.3
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.37016.3
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA6216
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA333715.6
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.415.5
French BeansRaw French Beans15569.1613.4720291NANANANA11485.315.4
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.44815.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA364115
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.315
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry16964.671.330.0771.403671.50.0910.50.958.163415
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.414.2
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.214.2
MilletRaw Millet1715193.280.549.140330NANANANA38.65013.7
Canned White BeansBeans, white, mature seeds, canned5171.30.340.250.30961.3NANANA21.83313.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.313.3
Carob flourCarob flour10072.950.410.0180.960403223NANANA1812113.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.54013
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.63713
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.713
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.411213
Corn BranCrude Corn Bran10164.170.590.0591.8503880NANANA3583812.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.512.5
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.712.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry15243.220.620.0730.930338NANANANANA65.212.2
TempehTempeh8714911.51.1218.4034.712.2NANANA16.89212.2
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.612
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.312
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.612
RyeRye grain15337.40.890.49303444.450.50.733.2268.54712
TriticaleTriticale15249.51.660.283.870327NANANANANA5911.7
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.311.5
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.411.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.53511.4
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.84511.3
MisoMiso89827.34.651.8411.201152827.20024.55811.3
Macronutrients in Top 100 Legumes & Cereals with the highest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Iron per 1 pound.
Top 5 legumes & cereals with most amount of iron per 1 pound are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans