SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.431
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.521.5
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.420.7
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.84217.3
NattoNatto419223.161.46110259.7NANANA10.738.517
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.716.4
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.816.3
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.44215.3
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.35015
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.615
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.414.7
Dried Goji BerriesGoji berries, dried6930.770NANA015391NANANA25.828.313.5
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.613.4
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.313.4
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.65213.3
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.713.3
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.24913
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA197512.6
Canned Small Ripe OlivesCanned Small Ripe Olives23021.64.5201.250120NANANA3.181.6712.5
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA414112.3
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA02511
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked6452.040.220.0240.960165NANANANANA9.711
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.311
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.411
Dried LongansLongans, dried5680.79NANANA0147NANANANANA9.7210.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1519.51.370.634.7203.71.23NANANA0.61610.6
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.84310.4
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA123610.2
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried5580.99NANANA0144NA4136.317129.3710
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.510
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.8439.96
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.79.92
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.49.9
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.39.66
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.39.66
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.49.64
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.3444469.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA169.1
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17519.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA218.6
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.68.55
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked4741.50.160.0180.7101228326.825.430.616.37.168.06
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16867.84
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.57.74
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.37.34
PrunesRaw Dehydrated Prunes6731.450.12NA0.320177NANANANANA7.347
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.46.8
French BeansRaw French Beans68140.441.50.880127NANANANA5037.36.75
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7186.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives16113.61.80.0811.080110NANANA4.961.926.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.56.23
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.45.93
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.25.83
Carob flourCarob flour4411.30.180.0080.42017697NANANA799.175.83
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.65.74
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.25.66
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6185.64
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.25.64
Prune pureePrune puree5100.40.032NANA012977.427.644.3NA6.554.175.56
TamarindsRaw Tamarinds4741.20.5400.12012477NANANA105.565.56
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2255.46
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.35.36
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked47810.03400.1501241062565.715.714.56.735.28
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.35.28
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.55.24
Seeded RaisinsRaisins, seeded5871.070.350.0730.240156NANANANA13.555.14
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.45.04
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.35
Native PersimmonsRaw Native Persimmons2520.79NANANA066.5NANANANANA1.64.96
MisoMiso393122.030.84.9050.312.3120010.725.44.94
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.6184.92
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.3164.76
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.54.74
TamariSoy sauce made from soy (tamari)1190.20.0220.010.0770113.37NANANA1.6214.72
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.34.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.5184.56
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed2640.830.0890.010.39067.7NANANANANA44.5
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.24.4
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained2120.67NANANANA56.238.318200.029.721.14.37
RowalRaw Rowal2203.970.49NANANA47.4280.992.22512.34.564.37
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated6970.120.0340.0020.03401710NANANA0.990.324.3
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.54.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.54.23
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.54.23
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.64.17
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked5201.250.0690.0040.290138123NANANA153.74.17
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.54.15
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.6718184.15
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16510.41.820.524.7302.341.4NANANA2204.05
Raw Dried FigsFigs, dried, uncooked4941.850.2900.6801279545.449.20.1419.46.554.03
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.5153.97
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.73.93
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.7123.77
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.7123.77
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.73.77
Dried Zante CurrantsCurrants, zante, dried5750.440.170.0240.069015312464.55908.736.83.73
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA10153.67
MulberriesRaw Mulberries85.30.770.0540.0020.41019.416NANANA3.372.863.67
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.83.6
Soy VermicelliVermicelli, made from soy6570.20.0280.0080.075016334.6NANANA7.740.23.6
Macronutrients in Top 100 Fruits & Legumes with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Iron per 7 ounces.
Top 5 fruits & legumes with most amount of iron per 7 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto