SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.515.7
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.815
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA141714.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.714.6
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA2311
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.410.4
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.3178.95
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.28.8
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
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.5308.07
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.67.95
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA17177.8
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25217.73
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.57.7
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
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.37.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.26.8
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
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.26.68
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.36
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.66.2
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.3176.05
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.36
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.35.73
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.55.6
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.75.53
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
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.15.36
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85.25
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
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.45.07
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.65.03
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
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7154.7
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.4154.38
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
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.34.12
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.3214.03
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.33.95
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6203.92
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.9
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.33.8
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.7511213.73
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.733.7
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.93.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.23.68
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA113.53
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.3213.5
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.33.42
French BeansRaw French Beans3432.020.220.770.44064NANANANA25193.4
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.33.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.253.38
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.33.36
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.993.33
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.883.32
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.63.3
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)19721.319NA0.2302.8NANANANANA2.023.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.73.3
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.43.28
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.83.14
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.63.06
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
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.22.9
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
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.52.8
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 Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.32.66
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.82.65
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.32.64
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.82.54
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.732.5
Macronutrients in Top 100 Nuts & Legumes with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Iron per 100 grams.
Top 5 nuts & legumes with most amount of iron per 100 grams are:
- Raw Soybeans
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Raw Mothbeans