SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.515.7
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA2311
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.410.4
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.38.7
NattoNatto211111.60.735.48012.74.9NANANA5.419.48.6
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.58.27
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.68.2
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25217.73
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.27.57
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.57.5
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA11247.4
Dried Goji BerriesGoji berries, dried3490.390NANA07745.6NANANA1314.36.8
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.7216.77
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.3246.74
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA25266.7
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.56.7
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.66.5
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6386.37
Canned Small Ripe OlivesCanned Small Ripe Olives116112.2800.6306.040NANANA1.60.846.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.66.2
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.55.6
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.95.5
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.35.5
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA20225.47
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.95.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.15.36
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.75.23
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.25.14
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2810.5NANANA072.5NA20.618.38.6364.75.1
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.45.07
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.65
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.7235
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7205
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.9194.87
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.9194.87
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.44.86
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.722234.73
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.144.6
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5264.6
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.64.33
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.54.3
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2390.760.0820.0090.36061.341.713.51315.48.23.64.06
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.33.95
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.9
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.733.7
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.73.52
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.33.42
French BeansRaw French Beans3432.020.220.770.44064NANANANA25193.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.993.33
Canned Jumbo OlivesCanned Ripe Jumbo Olives816.870.910.0410.5405.60NANANA2.50.973.32
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.83.14
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.263
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.672.94
Carob flourCarob flour2220.650.090.0040.2108949NANANA39.84.622.94
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.862.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.22.85
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.972.84
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.8252.84
Prune pureePrune puree2570.20.016NANA065391422.3NA3.32.12.8
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.82.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.72.75
TempehTempeh192112.540.254.0507.642.7NANANA3.720.32.7
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2410.510.01700.074062.653.412.5337.97.33.42.66
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.32.66
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.32.64
Seeded RaisinsRaisins, seeded2960.540.180.0370.12078.5NANANANA6.82.522.6
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.82.54
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.732.5
Native PersimmonsRaw Native Persimmons1270.4NANANA033.5NANANANANA0.82.5
MisoMiso19861.030.412.48025.46.26005.412.82.5
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1441.080.280.210.25025.30.34NANANA10.49.162.48
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1260.380.0880.0520.12023.3NANANANA7.78.042.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1150.380.0890.0520.120212.9NANANA77.82.4
TamariSoy sauce made from soy (tamari)600.10.0110.0050.03905.571.7NANANA0.810.52.38
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1400.620.0980.180.14NA260.37000.3710.58.232.36
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.062.3
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed1330.420.0450.0050.2034NANANANANA22.26
Boiled Kidney BeansBoiled All Types Kidney Beans1270.50.0730.170.110230.32NANANA6.48.672.22
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained1070.34NANANANA28.319.39100.014.90.562.2
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.32.2
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated3510.060.0170.0010.0170860NANANA0.50.162.17
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.7222.16
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1180.450.140.0840.1021NANANANA78.332.13
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.7202.13
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.862.1
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked2620.630.0350.0020.15069.762.2NANANA7.51.872.1
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1360.460.120.0910.11024.5NANANANA8.69.342.1
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1430.650.140.140.098026.20.34000.34992.1
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari835.260.920.262.401.180.71NANANA1102.04
Raw Dried FigsFigs, dried, uncooked2490.930.1400.350644823250.079.83.32.03
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1280.10.036NA0.021024.8NANANANA7.37.52
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.91.98
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned910.290.0750.0570.068016.60.23NANANA6.96.031.9
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium910.290.0750.0570.068016.60.23NANANA6.96.031.9
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.28241.9
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.431.88
Canned Navy BeansBeans, navy, mature seeds, canned1130.430.110.0850.1020.50.28NANANA5.17.531.85
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.441.85
Canned Large Lima BeansLima beans, large, mature seeds, canned790.170.0390.0230.052015NANANANA4.84.931.8
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.11.8
Macronutrients in Top 100 Fruits & Legumes with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Iron per 100 grams.
Top 5 fruits & legumes with most amount of iron per 100 grams are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto