Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.23221
Rice BranCrude Rice Bran9519.83.960.36.80470.850.190.190.472012.717.6
Wheat BranCrude Wheat Bran1395.90.880.232.83089.60.57NANANA59.421.614.7
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
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
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
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
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
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
Cooked Oat BranOat bran, cooked7506.451.220.112.43085.8NANANANA19.5246.6
Oat BranRaw Oat Bran1228.571.60.153.23080.81.77NANANA18.8216.6
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19196.58
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17206.5
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
TeffRaw Teff81.71.950.370.110.77NA59.81.50.380.60.516.54116.24
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.36.23
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
Raw AmaranthUncooked Amaranth Grain815.681.180.0342.2052.81.370.0080.221.135.4116.15
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.36.15
Cooked TeffTeff, cooked2971.93NANANA059NANANANA8.311.56.1
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22196
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
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.35.92
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22235.9
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
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
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
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.25.3
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
Wheat GermCrude Wheat Germ83.38.11.40.64.4043NANANANA1119.35.2
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
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 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
Soft White WheatWheat, soft white88.21.760.320.0320.71066.50.36NANANA11.29.434.74
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu429152.14NANA03.171.3NANANA2.5737.54.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.64.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.24.63
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.34.63
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.64.6
Dark Rye FlourRye flour, dark922.050.250.140.83063.42.130.210.21.662214.74.6
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13194.57
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6184.54
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.64.48
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm26115.42.87NANA05.632.87NANANA3.1334.54.43
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6194.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked2440.90.180.0410.18063.50.270.0490.0240.22.27.14.4
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64264.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.7119194.4
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.54.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared2421.20.04100.041064.700001.455.274.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6234.23
TempehTempeh156173.970.396.330124.2NANANA5.831.74.2
SeitanVital wheat gluten811.50.220.0390.620110NANANA0.49614.2
Canned Kidney BeansCanned All Types Kidney Beans3572.140.50.290.38051.86.6006.615.418.64.18
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.44.13
Chow MeinChow Mein Chinese Noodles63.713.54.30.0622.2040.50NANANA4.276.934.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.74.1
Macronutrients in Top 100 Legumes & Cereals with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Iron per 300 calories.
Top 5 legumes & cereals with most amount of iron per 300 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Crude Rice Bran
- Crude Wheat Bran
- Natto
- Soy sauce made from soy (tamari)