Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.975335.3
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.22129.3
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA993624.5
NattoNatto237263.771.741303011.6NANANA12.84620.4
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.620
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.819.6
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.418.5
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.44117.6
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.416
White BeansRaw White Beans1501.280.330.250.30903.17NANANA233515.7
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.45315
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA3614.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA343914.4
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.813.7
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.413.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.73513.3
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA213213
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu847234.07NANA018.64.5NANANA6.785413
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.313
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.412.3
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.83512.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.026012.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA293411.6
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.411.5
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.211.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA163511
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.711
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA273711
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.54011
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.33511
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.511
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.311
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA383310.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA383310.4
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.84111810.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.43410.4
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.410.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.775810.3
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.310.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.810.3
Cooked TeffTeff, cooked4953.2NANANA098NANANANA141910
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.610
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu58824.64.18NANA05.72.35NANANA5.364.29.94
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.49.93
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.69.87
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.39.82
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.49.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu568263.4NANA08.72.84NANANA5.157.29.66
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6329.52
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.79.5
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.49.34
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115359.25
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.89.24
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA8609.24
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.89.1
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.39.03
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.22359
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.22359
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA28288.96
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA28288.96
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23278.8
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm676232.03NANA011.62.03NANANA5.4628.8
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25348.74
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm54326.63.26NANA09.92.17NANANA5.4355.38.7
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.3328.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36328.6
OkaraOkara65811.41.270.594.4080.5NANANANANA238.55
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.48.53
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.48.43
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5368.33
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.38.2
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7338.15
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu62526.33.13NANA09.52.5NANANA3.7556.88.13
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.28.07
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.78
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.67.95
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.77.9
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu714253.57NANA05.32.14NANANA4.362.67.86
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.47.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.47.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.27.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.37.7
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.57.65
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.67.62
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3307.57
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.47.46
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm43525.74.8NANA09.44.8NANANA5.257.67.4
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.77.36
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66127.36
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.67.34
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.57.3
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.3317.3
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.87.14
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.57.04
TempehTempeh260286.60.6510.60207.03NANANA9.64537.03
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.811027.03
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6316.96
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.36.9
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.56.83
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.56.8
Macronutrients in Top 100 Legumes & Cereals with the highest Iron content per 500 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 500 calories.
Top 5 legumes & cereals with most amount of iron per 500 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Crude Rice Bran
- Crude Wheat Bran
- Natto
- Soy sauce made from soy (tamari)