Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.23221
Canned Small Ripe OlivesCanned Small Ripe Olives259285.901.63015.60NANANA4.142.1716.2
MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA121013
Canned Jumbo OlivesCanned Ripe Jumbo Olives37025.43.370.152020.80NANANA9.263.612.3
NattoNatto14215.62.261.047.80186.95NANANA7.6827.612.2
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.612
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA2111.7
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids8330.830.190.130.13074.563.322.532.58.339.176.411.4
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA02511
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.510.6
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA209.5
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.7219.4
RoselleRaw Roselle6123.9NANANA069.2NANANANANA5.889.06
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.88.97
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.78.84
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.38.6
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.53468.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA208.05
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6218
Seedless Raspberries PureeRaspberries, puree, seedless7326.370.470.340.31NA58.54422.320.61.36.67.467.9
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6197.87
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu50813.82.44NANA0112.7NANANA4.0732.47.78
KiwanoHorned melon6828.6NANANANA51.5NANANANANA127.7
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7197.7
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.27.4
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46217.4
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.6367.37
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids7500.830.260.0530.18077.372.8NANANA4.53.757.35
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.677.33
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.56.94
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.2196.9
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.76.87
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66216.7
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17196.67
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16226.66
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19196.58
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.76.58
Acerola JuiceRaw Acerola Juice13043.90.890.570.6062.658.7NANANA3.95.26.52
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17206.5
Frozen StrawberriesStrawberries, frozen, unsweetened8570.940.0510.20.27078.33918.617.33.17183.76.43
CarissaRaw Carissa4846.3NANANA066NANANANANA2.46.34
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7206.26
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7206.26
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.36.23
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.46.2
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05206.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.86.2
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained2800.95NANANANA79.45425.328.30.02813.71.576.17
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.36.15
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22196
LimesRaw Limes100020.220.190.36010517NANANA2876
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu35314.82.5NANA03.421.4NANANA3.1838.55.96
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5205.96
RowalRaw Rowal2705.40.66NANANA64.6381.352.9733.816.86.25.95
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.35.92
Native PersimmonsRaw Native Persimmons2360.94NANANA079NANANANANA1.95.9
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22235.9
Dried Goji BerriesGoji berries, dried860.340NANA066.239.2NANANA1112.35.85
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.65.83
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu34115.72.05NANA05.21.7NANANA3.0734.35.8
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3195.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.25.7
Dried LongansLongans, dried1050.42NANANA077.6NANANANANA5.145.66
GroundcherriesRaw Groundcherries5663.96NANANA063.4NANANANANA10.85.66
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.8205.6
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1215.55
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.55.54
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.8365.54
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.35.46
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1070.53NANANA077.4NA2219.59.26.45.045.43
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8215.4
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.33215.4
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.33215.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA17175.38
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA17175.38
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.55.36
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.25.3
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids4000.40.0880.0560.06077.2NANANANA3.22.965.3
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm40513.81.2NANA06.931.2NANANA3.2437.35.27
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.55.24
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm326161.96NANA05.931.3NANANA3.26335.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.7195.17
OkaraOkara3956.830.760.352.63048.3NANANANANA145.13
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA235.12
Lemon PeelRaw Lemon Peel6381.90.250.170.4010226.6NANANA67.79.575.1
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar3900.970.10.0120.45076.766NANANA10.54.55.1
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.65.1
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed2260.950.10.0110.45077NANANANANA4.535.1
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1260.950.10.0110.4507752.4171619.310.34.535.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked920.950.10.0110.45076.8NANANANANA4.55.1
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.65.06
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.55
Canned Prune JuicePrune juice, canned4230.130.01300.03073.769.5NANANA4.232.585
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.84.95
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.5204.9
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6204.9
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu37515.81.88NANA05.71.5NANANA2.25344.88
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.34.84
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.64.8
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8204.77
Macronutrients in Top 100 Fruits & Legumes with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Iron per 300 calories.
Top 5 fruits & legumes with most amount of iron per 300 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Natto