SILK French Vanilla CreamerSILK French Vanilla Creamer7550NANA01515NANANA000
SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA000
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.680.25
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.150.27
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.570.28
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.10.32
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.730.37
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.80.44
YokanYokan, prepared from adzuki beans and sugar38.50.0460.017NA0.01023.4NANANANANA1.270.45
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.030.55
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.70.55
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated28.50.0170.00500.005024.50NANANA0.140.0460.62
SILK Peach soy yogurtSILK Peach soy yogurt1061.260NANA02015.6NANANA0.642.50.68
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1061.260NANA019.413.8NANANA0.642.50.68
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.10.71
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1141.340NANA019.412NANANA0.682.670.73
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1141.340NANA019.413.4NANANA0.682.670.73
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1141.340NANA019.414NANANA0.682.670.73
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1141.340NANA02014NANANA0.682.670.73
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1141.340NANA02014.7NANANA0.682.670.73
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.60.76
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.070.77
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.550.81
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.20.83
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.470.84
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.650.88
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.750.88
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.60.92
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.50.99
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.35131
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA41.03
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.31.07
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA61.1
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.21.1
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.071.1
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.721.13
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.41.14
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.131.17
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.061.2
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.71.24
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.81.26
MisoMiso50.53.040.520.21.250133.133.03002.736.461.26
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.161.26
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.351.3
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.11.32
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.71.33
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.91.36
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.461.38
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.21.4
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.61.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.71.4
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.171.46
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.31.46
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.71.47
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.331.47
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm875.130.96NANA01.880.96NANANA1.0411.51.48
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.871.5
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.041.5
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.331.52
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.871.54
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.441.54
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.11.54
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.881.56
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu14350.71NANA01.060.43NANANA0.8612.51.57
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.71.6
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.531.6
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.451.6
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1255.250.63NANA01.90.5NANANA0.7511.41.63
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.631.63
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.661.64
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.21.67
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.881.7
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.71.7
OkaraOkara1322.280.250.120.88016NANANANANA4.631.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.361.72
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1095.330.65NANA01.980.43NANANA1.1111.74
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.831.75
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1354.60.41NANA02.30.41NANANA1.112.41.76
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.41.76
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.61.8
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.61.8
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.971.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.971.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.061.8
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.81.8
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.6121.85
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.161.85
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.0471.85
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.671.87
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.741.9
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.41.9
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1145.230.68NANA01.740.57NANANA1.0211.41.93
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.881.94
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.661.96
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.11.97
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.72
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1184.930.84NANA01.140.47NANANA1.06132
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.32
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.762.05
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.62.06
Macronutrients in Top 100 Legumes with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by least amount of Iron per 100 calories.
Top 5 legumes with least amount of iron per 100 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Oil-Roasted Peanuts no Salt
- Dry-roasted Peanuts, no salt
- Canned Baked Beans no Salt