NattoNatto237263.771.741303011.6NANANA12.84620.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.819.6
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.45315
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA3614.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA343914.4
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.413.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.73513.3
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA213213
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu847234.07NANA018.64.5NANANA6.785413
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA293411.6
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.211.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA163511
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.511
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.311
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA383310.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA383310.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.43410.4
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.810.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.610
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu58824.64.18NANA05.72.35NANANA5.364.29.94
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6329.52
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.49.34
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.39.03
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.22359
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.22359
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA28288.96
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA28288.96
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23278.8
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25348.74
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36328.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.48.43
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5368.33
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.38.2
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.78
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.67.95
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.47.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.47.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.27.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.37.7
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.57.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.57.04
TempehTempeh260286.60.6510.60207.03NANANA9.64537.03
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6316.96
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.36.9
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.56.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.46.67
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.86.3
MisoMiso253152.61.026.2606415.7150013.632.36.3
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.66.2
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.75.83
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.65.64
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.35.47
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5515.46
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA305.43
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.45.36
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA205.14
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.45.04
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.7284.6
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.74.4
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.24.4
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.34.2
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA19414.16
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.43.85
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.53.55
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA6192.2
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.61.84
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.41.6
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA26231.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.71.35
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.41.27
Macronutrients in Top 70 Cooked Legumes with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Iron per 500 calories.
Top 5 cooked legumes with most amount of iron per 500 calories are:
- Natto
- Boiled Hyacinth Beans
- Boiled Soybeans no Salt
- Boiled Winged Beans
- Boiled Lentils