Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.81926.3
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.722.3
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.515.4
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72215
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.53314.8
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA223012.3
NattoNatto29915.62.261.047.760186.93NANANA7.6527.512
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.311.7
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.411.6
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.33011
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.31911
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.210.8
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.710.7
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.410.6
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.33410.5
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.79.6
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA23349.55
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.4379.5
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.5329.5
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.115359.23
Chow MeinChow Mein Chinese Noodles668309.550.144.920900NANANA9.515.49.1
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.69.03
Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.7338.87
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.28.77
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.77.94
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.77.8
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.6317.75
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.57.67
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18157.6
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.57.6
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.87.4
SeitanVital wheat gluten5242.620.390.0681.1019.50NANANA0.851077.37
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.5267.3
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.47.2
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.67.1
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.67.1
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA18287.06
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.67.04
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.76.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.76.9
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.76.9
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.86.7
OatsOats5519.81.730.163.44094NANANANA15246.7
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.66.68
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.66.58
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.56.5
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.66.5
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.92206.48
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3166.46
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.76.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched5100.820.220.0380.180112NANANANA29.376.2
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.53186.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA156.14
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.3296.1
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched5170.940.260.0440.2101130.170.0280.0280.111.84106.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5070.740.20.0340.160112NANANANA3.979.26
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414185.75
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.85.67
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.45.6
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.25.6
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.65.53
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.65.26
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.85.24
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.75.13
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.75.1
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.75.1
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3225.1
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.45
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.54.9
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA194.85
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.74.8
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5154.76
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.84.72
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.3194.72
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.64.72
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA114.45
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36124.45
MilletRaw Millet53661.020.172.860103NANANANA1215.64.27
Canned White BeansBeans, white, mature seeds, canned1620.410.10.0790.0950300.41NANANA6.810.34.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.34.17
Carob flourCarob flour3150.920.130.0060.3012669.6NANANA56.46.554.17
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.64.1
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1840.50.130.0960.11034.50.45NANANA11.811.64.04
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.74.03
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA11354.03
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA112123.95
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.85183.9
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.43.84
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.43.83
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.83.83
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3153.8
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.53.77
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.83.74
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.73
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.53.64
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.8113.6
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.43.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.2113.56
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22143.54
MisoMiso2818.51.450.573.50368.88.5007.65183.53
Macronutrients in Top 100 Legumes & Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Iron per 5 ounces.
Top 5 legumes & cereals with most amount of iron per 5 ounces are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans