Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.418.5
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.515.7
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA2311
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.610.6
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
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.37.63
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.67.6
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
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
Chow MeinChow Mein Chinese Noodles47121.26.740.0983.47063.60NANANA6.7116.43
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6386.37
Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA13236.26
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
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
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.35.4
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.75.37
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
SeitanVital wheat gluten3701.850.270.0480.76013.80NANANA0.6755.2
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.25.14
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
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824164.97
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
OatsOats3896.91.20.112.42066.3NANANANA10.6174.7
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.34.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.34.64
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
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7144.57
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.34.56
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.64.44
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.64.36
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.74.36
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
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.134.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.54.23
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.64.06
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.74
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.33.95
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.83.94
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.63.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.733.7
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2143.62
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.53.6
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.23.6
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.43.6
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.73.52
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.13.45
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.33.42
French BeansRaw French Beans3432.020.220.770.44064NANANANA25193.4
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.63.36
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.993.33
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.53.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3741.030.290.0170.310810.330.020.110.211.87.53.33
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.83.14
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.433.14
MilletRaw Millet3784.20.720.122073NANANANA8.5113
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
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.362.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.72.75
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.42.7
TempehTempeh192112.540.254.0507.642.7NANANA3.720.32.7
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.52.68
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
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.63
TriticaleTriticale3362.10.370.0610.85072NANANANANA132.57
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.82.54
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.54
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.732.5
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.5
MisoMiso19861.030.412.48025.46.26005.412.82.5
Macronutrients in Top 100 Legumes & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Iron per 100 grams.
Top 5 legumes & cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans