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Iron Rich Legumes


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Welcome to the Iron and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Iron, giving a list of Iron Rich Legumes.

Click on a food item to give a full nutrition breakdown that can be scaled for different amounts of Legumes, from our list of foods high in Iron.

We have a list of the top 50 Legumes with a high content of Iron ranging from LOMA LINDA Redi-Burger, canned, unprepared through to Soy flour, full-fat, roasted, crude protein basis (N x 6.25). The amount ranges from 20 mg through to 5.82 mg per 100g of Iron content in Legumes.


Please remember that this gives an accurate value in 100g for high Iron foods. For example 100g of LOMA LINDA Redi-Burger, canned, unprepared contains 20 mg of Iron. However, there are other factors to consider when you are assessing your Iron nutritional requirements. You should also take into account portion sizes when you are considering the amount of Iron in food.

Taking the example of chives, they have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Iron in your diet or if you follow a High Iron Diet.



 

List of Legumes High in Iron

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1. LOMA LINDA Redi-Burger, canned, unprepared - Iron
  20 mg of Iron in 100g (142.86 %DV)
  A typical food serving of 1 slice , 5/8";"85 (or 1g) , Iron content is 0.2 mg (1.43 %DV)
2. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus - Iron
  18 mg of Iron in 100g (128.57 %DV)
  A typical food serving of 1 oz (or 28.35g) , Iron content is 5.1 mg (36.43 %DV)
3. Peanut butter, chunky, vitamin and mineral fortified - Iron
  17.5 mg of Iron in 100g (125 %DV)
  A typical food serving of 2 tbsp (or 32g) , Iron content is 5.6 mg (40 %DV)
  Serving of 1 cup (or 258g) , Iron content is 45.15 mg (322.5 %DV)
4. Peanut butter, smooth, vitamin and mineral fortified - Iron
  16.6 mg of Iron in 100g (118.57 %DV)
  A typical food serving of 1 cup (or 258g) , Iron content is 42.83 mg (305.93 %DV)
  Serving of 2 tbsp (or 32g) , Iron content is 5.31 mg (37.93 %DV)
5. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO - Iron
  16 mg of Iron in 100g (114.29 %DV)
  A typical food serving of 1 oz (or 28.35g) , Iron content is 4.54 mg (32.43 %DV)
6. Soybeans, mature seeds, raw - Iron
  15.7 mg of Iron in 100g (112.14 %DV)
  A typical food serving of 1 cup (or 186g) , Iron content is 29.2 mg (208.57 %DV)
7. Soy protein isolate - Iron
  14.5 mg of Iron in 100g (103.57 %DV)
  A typical food serving of 1 oz (or 28.35g) , Iron content is 4.11 mg (29.36 %DV)
8. Soy protein isolate, potassium type - Iron
  14.5 mg of Iron in 100g (103.57 %DV)
  A typical food serving of 1 oz (or 28.35g) , Iron content is 4.11 mg (29.36 %DV)
9. Soy protein isolate, potassium type, crude protein basis - Iron
  14.5 mg of Iron in 100g (103.57 %DV)
  A typical food serving of 1 oz (or 28.35g) , Iron content is 4.11 mg (29.36 %DV)
10. Soy meal, defatted, raw - Iron
  13.7 mg of Iron in 100g (97.86 %DV)
  A typical food serving of 1 cup (or 122g) , Iron content is 16.71 mg (119.36 %DV)
11. Soy meal, defatted, raw, crude protein basis (N x 6.25) - Iron
  13.7 mg of Iron in 100g (97.86 %DV)
  A typical food serving of 1 cup (or 122g) , Iron content is 16.71 mg (119.36 %DV)
12. Winged beans, mature seeds, raw - Iron
  13.44 mg of Iron in 100g (96 %DV)
  A typical food serving of 1 cup (or 182g) , Iron content is 24.46 mg (174.71 %DV)
13. Meat extender - Iron
  11.99 mg of Iron in 100g (85.64 %DV)
  A typical food serving of 1 cup (or 88g) , Iron content is 10.55 mg (75.36 %DV)
  Serving of 1 oz (or 28.35g) , Iron content is 3.4 mg (24.29 %DV)
14. Mothbeans, mature seeds, raw - Iron
  10.85 mg of Iron in 100g (77.5 %DV)
  A typical food serving of 1 cup (or 196g) , Iron content is 21.27 mg (151.93 %DV)
15. Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash - Iron
  10.78 mg of Iron in 100g (77 %DV)
  A typical food serving of 1 oz (or 28.35g) , Iron content is 3.06 mg (21.86 %DV)
16. Soy protein concentrate, produced by acid wash - Iron
  10.78 mg of Iron in 100g (77 %DV)
  A typical food serving of 1 oz (or 28.35g) , Iron content is 3.06 mg (21.86 %DV)
17. Soy protein concentrate, produced by alcohol extraction - Iron
  10.78 mg of Iron in 100g (77 %DV)
  A typical food serving of 1 oz (or 28.35g) , Iron content is 3.06 mg (21.86 %DV)
18. Beans, white, mature seeds, raw - Iron
  10.44 mg of Iron in 100g (74.57 %DV)
  A typical food serving of 1 cup (or 202g) , Iron content is 21.09 mg (150.64 %DV)
  Serving of 1 tbsp (or 12.6g) , Iron content is 1.32 mg (9.43 %DV)
19. Cowpeas, catjang, mature seeds, raw - Iron
  9.95 mg of Iron in 100g (71.07 %DV)
  A typical food serving of 1 cup (or 167g) , Iron content is 16.62 mg (118.71 %DV)
20. Tofu, dried-frozen (koyadofu) - Iron
  9.73 mg of Iron in 100g (69.5 %DV)
  A typical food serving of 1 piece (or 17g) , Iron content is 1.65 mg (11.79 %DV)
21. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Iron
  9.73 mg of Iron in 100g (69.5 %DV)
  A typical food serving of 1 piece (or 17g) , Iron content is 1.65 mg (11.79 %DV)
22. Beans, kidney, california red, mature seeds, raw - Iron
  9.35 mg of Iron in 100g (66.79 %DV)
  A typical food serving of 1 cup (or 184g) , Iron content is 17.2 mg (122.86 %DV)
23. Soy flour, defatted - Iron
  9.24 mg of Iron in 100g (66 %DV)
  A typical food serving of 1 cup (or 105g) , Iron content is 9.7 mg (69.29 %DV)
  Serving of 1 tbsp (or 6.6g) , Iron content is 0.61 mg (4.36 %DV)
24. Beans, black turtle, mature seeds, raw - Iron
  8.7 mg of Iron in 100g (62.14 %DV)
  A typical food serving of 1 cup (or 184g) , Iron content is 16.01 mg (114.36 %DV)
25. Beans, kidney, royal red, mature seeds, raw - Iron
  8.7 mg of Iron in 100g (62.14 %DV)
  A typical food serving of 1 cup (or 184g) , Iron content is 16.01 mg (114.36 %DV)
26. Yardlong beans, mature seeds, raw - Iron
  8.61 mg of Iron in 100g (61.5 %DV)
  A typical food serving of 1 cup (or 167g) , Iron content is 14.38 mg (102.71 %DV)
27. Natto - Iron
  8.6 mg of Iron in 100g (61.43 %DV)
  A typical food serving of 1 cup (or 175g) , Iron content is 15.05 mg (107.5 %DV)
28. Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw - Iron
  8.27 mg of Iron in 100g (59.07 %DV)
  A typical food serving of 1 cup (or 167g) , Iron content is 13.81 mg (98.64 %DV)
  Serving of 1 tbsp (or 10.5g) , Iron content is 0.87 mg (6.21 %DV)
29. Beans, kidney, all types, mature seeds, raw - Iron
  8.2 mg of Iron in 100g (58.57 %DV)
  A typical food serving of 1 cup (or 184g) , Iron content is 15.09 mg (107.79 %DV)
30. Soy flour, defatted, crude protein basis (N x 6.25) - Iron
  8.2 mg of Iron in 100g (58.57 %DV)
  A typical food serving of 1 cup, stirred (or 100g) , Iron content is 8.2 mg (58.57 %DV)
31. Soy flour, low-fat - Iron
  8.2 mg of Iron in 100g (58.57 %DV)
  A typical food serving of 1 cup, stirred (or 88g) , Iron content is 7.22 mg (51.57 %DV)
  Serving of 1 tbsp (or 5.5g) , Iron content is 0.45 mg (3.21 %DV)
32. Beans, small white, mature seeds, raw - Iron
  7.73 mg of Iron in 100g (55.21 %DV)
  A typical food serving of 1 cup (or 215g) , Iron content is 16.62 mg (118.71 %DV)
33. Mungo beans, mature seeds, raw - Iron
  7.57 mg of Iron in 100g (54.07 %DV)
  A typical food serving of 1 cup (or 207g) , Iron content is 15.67 mg (111.93 %DV)
34. Lentils, pink, raw - Iron
  7.56 mg of Iron in 100g (54 %DV)
  A typical food serving of 1 cup (or 192g) , Iron content is 14.52 mg (103.71 %DV)
35. Lentils, raw - Iron
  7.54 mg of Iron in 100g (53.86 %DV)
  A typical food serving of 1 cup (or 192g) , Iron content is 14.48 mg (103.43 %DV)
  Serving of 1 tablespoon (or 12g) , Iron content is 0.9 mg (6.43 %DV)
36. Lima beans, large, mature seeds, raw - Iron
  7.51 mg of Iron in 100g (53.64 %DV)
  A typical food serving of 1 cup (or 178g) , Iron content is 13.37 mg (95.5 %DV)
  Serving of 1 tbsp (or 11.1g) , Iron content is 0.83 mg (5.93 %DV)
37. Beans, yellow, mature seeds, raw - Iron
  7.01 mg of Iron in 100g (50.07 %DV)
  A typical food serving of 1 cup (or 196g) , Iron content is 13.74 mg (98.14 %DV)
38. Beans, pink, mature seeds, raw - Iron
  6.77 mg of Iron in 100g (48.36 %DV)
  A typical food serving of 1 cup (or 210g) , Iron content is 14.22 mg (101.57 %DV)
39. Mung beans, mature seeds, raw - Iron
  6.74 mg of Iron in 100g (48.14 %DV)
  A typical food serving of 1 cup (or 207g) , Iron content is 13.95 mg (99.64 %DV)
  Serving of 1 tbsp (or 13g) , Iron content is 0.88 mg (6.29 %DV)
40. Broadbeans (fava beans), mature seeds, raw - Iron
  6.7 mg of Iron in 100g (47.86 %DV)
  A typical food serving of 1 cup (or 150g) , Iron content is 10.05 mg (71.79 %DV)
  Serving of 1 tbsp (or 9.4g) , Iron content is 0.63 mg (4.5 %DV)
41. Beans, kidney, red, mature seeds, raw - Iron
  6.69 mg of Iron in 100g (47.79 %DV)
  A typical food serving of 1 cup (or 184g) , Iron content is 12.31 mg (87.93 %DV)
  Serving of 1 tbsp (or 12.2g) , Iron content is 0.82 mg (5.86 %DV)
42. Soy flour, full-fat, raw - Iron
  6.37 mg of Iron in 100g (45.5 %DV)
  A typical food serving of 1 cup, stirred (or 84g) , Iron content is 5.35 mg (38.21 %DV)
  Serving of 1 tbsp (or 5.2g) , Iron content is 0.33 mg (2.36 %DV)
43. Soy flour, full-fat, raw, crude protein basis (N x 6.25) - Iron
  6.37 mg of Iron in 100g (45.5 %DV)
  A typical food serving of 1 cup, stirred (or 85g) , Iron content is 5.41 mg (38.64 %DV)
44. Chickpeas (garbanzo beans, bengal gram), mature seeds, raw - Iron
  6.24 mg of Iron in 100g (44.57 %DV)
  A typical food serving of 1 cup (or 200g) , Iron content is 12.48 mg (89.14 %DV)
  Serving of 1 tbsp (or 12.5g) , Iron content is 0.78 mg (5.57 %DV)
45. Lima beans, thin seeded (baby), mature seeds, raw - Iron
  6.19 mg of Iron in 100g (44.21 %DV)
  A typical food serving of 1 cup (or 202g) , Iron content is 12.5 mg (89.29 %DV)
46. Soy flour, low-fat, crude protein basis (N x 6.25) - Iron
  5.99 mg of Iron in 100g (42.79 %DV)
  A typical food serving of 1 cup, stirred (or 88g) , Iron content is 5.27 mg (37.64 %DV)
47. MORNINGSTAR FARMS Veggie Breakfast Sausage Links, frozen, unprepared - Iron
  5.9 mg of Iron in 100g (42.14 %DV)
  A typical food serving of 2 links (or 45g) , Iron content is 2.66 mg (19 %DV)
48. Soy flour, full-fat, roasted - Iron
  5.82 mg of Iron in 100g (41.57 %DV)
  A typical food serving of 1 cup, stirred (or 85g) , Iron content is 4.95 mg (35.36 %DV)
49. Soy flour, full-fat, roasted, crude protein basis (N x 6.25) - Iron
  5.82 mg of Iron in 100g (41.57 %DV)
  A typical food serving of 1 cup, stirred (or 85g) , Iron content is 4.95 mg (35.36 %DV)






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