SoybeansRaw Soybeans202390136.0345013733.2NANANA4216671.2
Sesame FlourHigh fat Sesame Flour238616823.61.2772.40121NANANANANA14069
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.57767
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.466
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA10449.2
White BeansRaw White Beans15103.860.990.750.902739.57NANANA6910647.4
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA427740.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.213740
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
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.513536.6
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.861814336
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.77735.3
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA1139635
ChiaDried Chia Seeds2204139158126.50191NANANANA1567535
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
Watermelon Seed KernelsDried Watermelon Seed Kernels252721544.4NA127069.4NANANANANA12933
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA527831
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
Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.630.3
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.511229.5
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.517229
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.69329
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA939428
Oil Roasted CashewsOil Roasted Cashew Nuts263121738.50.3138.5013522.70.360.36221576.427.4
Roasted CashewsDry Roasted Cashew Nuts260421041.50.7334.7014822.7NANANA13.669.427.2
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.21248326
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.725.4
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.86225
Navy BeansRaw Navy Beans15296.80.772.441.5NA27617.600.951569.410125
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA929925
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.724.3
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.3399424
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA689823.7
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.623.3
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.39723
Cashew ButterPlain Cashew Butter no Salt266322444.30.78370125NANANANA9.0779.723
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
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
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.3219446821.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3720.8
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.611720.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.66820
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
Sunflower Seed ButterSunflower Seed Butter no Salt279925021.20.23440106480047.62678.418.7
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.79518.3
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.719618
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.4531489117.8
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.317517.7
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.717.2
Roasted AlmondsDry Roasted Almonds271223818.60.04558.7095220.0450.04521.549.49517
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.79617
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.64416.8
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.3220393616.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added275325019061.308020.600.182047.69616.7
Dried PilinutsNuts, pilinuts, dried3261361141NA34.5018NANANANANA4916
Plain Almond ButterPlain Almond Butter no Salt2785252190.03261.7085.42000.09119.746.79516
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.415.5
French BeansRaw French Beans15569.1613.4720291NANANANA11485.315.4
Toasted Dried CoconutToasted Dried Coconut Meat2685213189NA2.330201NANANANANA2415.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried16335.620.830.141.30369NANANANANA2415.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3103313278NA3.43098NANANANANA2415.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA364115
Dried CoconutDried Coconut Meat299429326003.2010733.3NANANA7431.215
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.58415
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)8949785.8NA1.06012.7NANANANANA9.1615
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.3215506215
Blanched AlmondsNuts, almonds, blanched2676238180.01856084.72100.1420.2459715
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.414.2
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.514
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
WalnutsEnglish Walnuts296629627.841173062120.410.361130.46913
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
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.64312.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.512.5
TempehTempeh8714911.51.1218.4034.712.2NANANA16.89212.2
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.312
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.312
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.612
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.311.5
PecansPecans nuts3134326284.4794063180.180.1817.743.541.611.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.53511.4
Macronutrients in Top 100 Nuts & Legumes with the highest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Iron per 1 pound.
Top 5 nuts & legumes with most amount of iron per 1 pound are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans