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Iron Rich Legumes


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We have sorted our complete nutrition and vitamin database, based on amount of Iron in Legumes. Click on a food item or beverage below to give a full nutrition breakdown, for example Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus. In this food example the amount of Iron per 100g, is 18 mg. This corresponds to 128.57 % of the RDA for Iron. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Legumes high in Iron.

Highest Iron Content per 100g

The Iron content ranges from 20 mg for LOMA LINDA Redi-Burger, canned, unprepared through to 5.82 mg for Soy flour, full-fat, roasted in 100g. The difference between the highest and lowest values gives a range of 14.18 mg of Iron per 100g.The range of calories for these foods is from 146 kcal through to 441 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 142.86 % of the daily recommended value through to the lowest nutritional percentage of 41.57 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

From this list of foods there are 37 foods which contain greater than 50% of the RDA per 100g of Iron.

For a complete list we also have a list of Iron rich foods

Highest Amount of Iron per Serving

Please remember that the above 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 Iron nutritional content.

For LOMA LINDA Redi-Burger, canned, unprepared, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 slice , 5/8";"85 (or 1 g) is 0.2 mg.This is 1.43 % of the recommended daily value.

The food with the highest Iron content per typical serving is Peanut butter, smooth, vitamin and mineral fortified which contains 42.83 mg in 1 cup (or 258 g).The precentage of the recommended daily value for this serving is 305.93 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Iron content.


 

List of Legumes High in Iron per 100g

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1. LOMA LINDA Redi-Burger, canned, unprepared - Iron
  20 mg of Iron per 100g (142.86 %DV).
  For this serving the amount of Calories is 146 kcal per 100g(7 %DV cals).
  A typical serving of 1 slice , 5/8";"85 (or 1g), Iron nutritional content is 0.2 mg (1.43 %DV).  Calories per serving are 1.46 kcal (0 %DV cals).
2. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus - Iron
  18 mg of Iron per 100g (128.57 %DV).
  For this serving the amount of Calories is 380 kcal per 100g(19 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 5.1 mg (36.43 %DV).  Calories per serving are 107.73 kcal (5 %DV cals).
3. Peanut butter, chunky, vitamin and mineral fortified - Iron
  17.5 mg of Iron per 100g (125 %DV).
  For this serving the amount of Calories is 593 kcal per 100g(30 %DV cals).
  A typical serving of 2 tbsp (or 32g), Iron nutritional content is 5.6 mg (40 %DV).  Calories per serving are 189.76 kcal (9 %DV cals).
  Other food servings - 1 cup (or 258g), Iron content is 45.15 mg (322.5 %DV).  Calories per serving are 1529.94 kcal (76 %DV cals).
4. Peanut butter, smooth, vitamin and mineral fortified - Iron
  16.6 mg of Iron per 100g (118.57 %DV).
  For this serving the amount of Calories is 591 kcal per 100g(30 %DV cals).
  A typical serving of 1 cup (or 258g), Iron nutritional content is 42.83 mg (305.93 %DV).  Calories per serving are 1524.78 kcal (76 %DV cals).
  Other food servings - 2 tbsp (or 32g), Iron content is 5.31 mg (37.93 %DV).  Calories per serving are 189.12 kcal (9 %DV cals).
5. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO - Iron
  16 mg of Iron per 100g (114.29 %DV).
  For this serving the amount of Calories is 388 kcal per 100g(19 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 4.54 mg (32.43 %DV).  Calories per serving are 110 kcal (6 %DV cals).
6. Soybeans, mature seeds, raw - Iron
  15.7 mg of Iron per 100g (112.14 %DV).
  For this serving the amount of Calories is 446 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup (or 186g), Iron nutritional content is 29.2 mg (208.57 %DV).  Calories per serving are 829.56 kcal (41 %DV cals).
7. Soy protein isolate, potassium type, crude protein basis - Iron
  14.5 mg of Iron per 100g (103.57 %DV).
  For this serving the amount of Calories is 321 kcal per 100g(16 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 4.11 mg (29.36 %DV).  Calories per serving are 91 kcal (5 %DV cals).
8. Soy protein isolate, potassium type - Iron
  14.5 mg of Iron per 100g (103.57 %DV).
  For this serving the amount of Calories is 326 kcal per 100g(16 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 4.11 mg (29.36 %DV).  Calories per serving are 92.42 kcal (5 %DV cals).
9. Soy protein isolate - Iron
  14.5 mg of Iron per 100g (103.57 %DV).
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 4.11 mg (29.36 %DV).  Calories per serving are 95.82 kcal (5 %DV cals).
10. Soy meal, defatted, raw, crude protein basis (N x 6.25) - Iron
  13.7 mg of Iron per 100g (97.86 %DV).
  For this serving the amount of Calories is 337 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 122g), Iron nutritional content is 16.71 mg (119.36 %DV).  Calories per serving are 411.14 kcal (21 %DV cals).
11. Soy meal, defatted, raw - Iron
  13.7 mg of Iron per 100g (97.86 %DV).
  For this serving the amount of Calories is 339 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 122g), Iron nutritional content is 16.71 mg (119.36 %DV).  Calories per serving are 413.58 kcal (21 %DV cals).
12. Winged beans, mature seeds, raw - Iron
  13.44 mg of Iron per 100g (96 %DV).
  For this serving the amount of Calories is 409 kcal per 100g(20 %DV cals).
  A typical serving of 1 cup (or 182g), Iron nutritional content is 24.46 mg (174.71 %DV).  Calories per serving are 744.38 kcal (37 %DV cals).
13. Meat extender - Iron
  11.99 mg of Iron per 100g (85.64 %DV).
  For this serving the amount of Calories is 313 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 88g), Iron nutritional content is 10.55 mg (75.36 %DV).  Calories per serving are 275.44 kcal (14 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 3.4 mg (24.29 %DV).  Calories per serving are 88.74 kcal (4 %DV cals).
14. Mothbeans, mature seeds, raw - Iron
  10.85 mg of Iron per 100g (77.5 %DV).
  For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 196g), Iron nutritional content is 21.27 mg (151.93 %DV).  Calories per serving are 672.28 kcal (34 %DV cals).
15. Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash - Iron
  10.78 mg of Iron per 100g (77 %DV).
  For this serving the amount of Calories is 328 kcal per 100g(16 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 3.06 mg (21.86 %DV).  Calories per serving are 92.99 kcal (5 %DV cals).
16. Soy protein concentrate, produced by acid wash - Iron
  10.78 mg of Iron per 100g (77 %DV).
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 3.06 mg (21.86 %DV).  Calories per serving are 93.84 kcal (5 %DV cals).
17. Soy protein concentrate, produced by alcohol extraction - Iron
  10.78 mg of Iron per 100g (77 %DV).
  For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 3.06 mg (21.86 %DV).  Calories per serving are 93.84 kcal (5 %DV cals).
18. Beans, white, mature seeds, raw - Iron
  10.44 mg of Iron per 100g (74.57 %DV).
  For this serving the amount of Calories is 333 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 202g), Iron nutritional content is 21.09 mg (150.64 %DV).  Calories per serving are 672.66 kcal (34 %DV cals).
  Other food servings - 1 tbsp (or 12.6g), Iron content is 1.32 mg (9.43 %DV).  Calories per serving are 41.96 kcal (2 %DV cals).
19. Cowpeas, catjang, mature seeds, raw - Iron
  9.95 mg of Iron per 100g (71.07 %DV).
  For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 167g), Iron nutritional content is 16.62 mg (118.71 %DV).  Calories per serving are 572.81 kcal (29 %DV cals).
20. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Iron
  9.73 mg of Iron per 100g (69.5 %DV).
  For this serving the amount of Calories is 472 kcal per 100g(24 %DV cals).
  A typical serving of 1 piece (or 17g), Iron nutritional content is 1.65 mg (11.79 %DV).  Calories per serving are 80.24 kcal (4 %DV cals).
21. Tofu, dried-frozen (koyadofu) - Iron
  9.73 mg of Iron per 100g (69.5 %DV).
  For this serving the amount of Calories is 480 kcal per 100g(24 %DV cals).
  A typical serving of 1 piece (or 17g), Iron nutritional content is 1.65 mg (11.79 %DV).  Calories per serving are 81.6 kcal (4 %DV cals).
22. Beans, kidney, california red, mature seeds, raw - Iron
  9.35 mg of Iron per 100g (66.79 %DV).
  For this serving the amount of Calories is 330 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 184g), Iron nutritional content is 17.2 mg (122.86 %DV).  Calories per serving are 607.2 kcal (30 %DV cals).
23. Soy flour, defatted - Iron
  9.24 mg of Iron per 100g (66 %DV).
  For this serving the amount of Calories is 330 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 105g), Iron nutritional content is 9.7 mg (69.29 %DV).  Calories per serving are 346.5 kcal (17 %DV cals).
  Other food servings - 1 tbsp (or 6.6g), Iron content is 0.61 mg (4.36 %DV).  Calories per serving are 21.78 kcal (1 %DV cals).
24. Beans, kidney, royal red, mature seeds, raw - Iron
  8.7 mg of Iron per 100g (62.14 %DV).
  For this serving the amount of Calories is 329 kcal per 100g(16 %DV cals).
  A typical serving of 1 cup (or 184g), Iron nutritional content is 16.01 mg (114.36 %DV).  Calories per serving are 605.36 kcal (30 %DV cals).
25. Beans, black turtle, mature seeds, raw - Iron
  8.7 mg of Iron per 100g (62.14 %DV).
  For this serving the amount of Calories is 339 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 184g), Iron nutritional content is 16.01 mg (114.36 %DV).  Calories per serving are 623.76 kcal (31 %DV cals).
26. Yardlong beans, mature seeds, raw - Iron
  8.61 mg of Iron per 100g (61.5 %DV).
  For this serving the amount of Calories is 347 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 167g), Iron nutritional content is 14.38 mg (102.71 %DV).  Calories per serving are 579.49 kcal (29 %DV cals).
27. Natto - Iron
  8.6 mg of Iron per 100g (61.43 %DV).
  For this serving the amount of Calories is 212 kcal per 100g(11 %DV cals).
  A typical serving of 1 cup (or 175g), Iron nutritional content is 15.05 mg (107.5 %DV).  Calories per serving are 371 kcal (19 %DV cals).
28. Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw - Iron
  8.27 mg of Iron per 100g (59.07 %DV).
  For this serving the amount of Calories is 336 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 167g), Iron nutritional content is 13.81 mg (98.64 %DV).  Calories per serving are 561.12 kcal (28 %DV cals).
  Other food servings - 1 tbsp (or 10.5g), Iron content is 0.87 mg (6.21 %DV).  Calories per serving are 35.28 kcal (2 %DV cals).
29. Soy flour, defatted, crude protein basis (N x 6.25) - Iron
  8.2 mg of Iron per 100g (58.57 %DV).
  For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup, stirred (or 100g), Iron nutritional content is 8.2 mg (58.57 %DV).  Calories per serving are 372 kcal (19 %DV cals).
30. Soy flour, low-fat - Iron
  8.2 mg of Iron per 100g (58.57 %DV).
  For this serving the amount of Calories is 375 kcal per 100g(19 %DV cals).
  A typical serving of 1 cup, stirred (or 88g), Iron nutritional content is 7.22 mg (51.57 %DV).  Calories per serving are 330 kcal (17 %DV cals).
  Other food servings - 1 tbsp (or 5.5g), Iron content is 0.45 mg (3.21 %DV).  Calories per serving are 20.63 kcal (1 %DV cals).
31. Beans, kidney, all types, mature seeds, raw - Iron
  8.2 mg of Iron per 100g (58.57 %DV).
  For this serving the amount of Calories is 333 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 184g), Iron nutritional content is 15.09 mg (107.79 %DV).  Calories per serving are 612.72 kcal (31 %DV cals).
32. Beans, small white, mature seeds, raw - Iron
  7.73 mg of Iron per 100g (55.21 %DV).
  For this serving the amount of Calories is 336 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 215g), Iron nutritional content is 16.62 mg (118.71 %DV).  Calories per serving are 722.4 kcal (36 %DV cals).
33. Mungo beans, mature seeds, raw - Iron
  7.57 mg of Iron per 100g (54.07 %DV).
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 207g), Iron nutritional content is 15.67 mg (111.93 %DV).  Calories per serving are 705.87 kcal (35 %DV cals).
34. Lentils, pink, raw - Iron
  7.56 mg of Iron per 100g (54 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 192g), Iron nutritional content is 14.52 mg (103.71 %DV).  Calories per serving are 662.4 kcal (33 %DV cals).
35. Lentils, raw - Iron
  7.54 mg of Iron per 100g (53.86 %DV).
  For this serving the amount of Calories is 353 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 192g), Iron nutritional content is 14.48 mg (103.43 %DV).  Calories per serving are 677.76 kcal (34 %DV cals).
  Other food servings - 1 tablespoon (or 12g), Iron content is 0.9 mg (6.43 %DV).  Calories per serving are 42.36 kcal (2 %DV cals).
36. Lima beans, large, mature seeds, raw - Iron
  7.51 mg of Iron per 100g (53.64 %DV).
  For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 178g), Iron nutritional content is 13.37 mg (95.5 %DV).  Calories per serving are 601.64 kcal (30 %DV cals).
  Other food servings - 1 tbsp (or 11.1g), Iron content is 0.83 mg (5.93 %DV).  Calories per serving are 37.52 kcal (2 %DV cals).
37. Beans, yellow, mature seeds, raw - Iron
  7.01 mg of Iron per 100g (50.07 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 196g), Iron nutritional content is 13.74 mg (98.14 %DV).  Calories per serving are 676.2 kcal (34 %DV cals).
38. Beans, pink, mature seeds, raw - Iron
  6.77 mg of Iron per 100g (48.36 %DV).
  For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 210g), Iron nutritional content is 14.22 mg (101.57 %DV).  Calories per serving are 720.3 kcal (36 %DV cals).
39. Mung beans, mature seeds, raw - Iron
  6.74 mg of Iron per 100g (48.14 %DV).
  For this serving the amount of Calories is 347 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 207g), Iron nutritional content is 13.95 mg (99.64 %DV).  Calories per serving are 718.29 kcal (36 %DV cals).
  Other food servings - 1 tbsp (or 13g), Iron content is 0.88 mg (6.29 %DV).  Calories per serving are 45.11 kcal (2 %DV cals).
40. Broadbeans (fava beans), mature seeds, raw - Iron
  6.7 mg of Iron per 100g (47.86 %DV).
  For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 150g), Iron nutritional content is 10.05 mg (71.79 %DV).  Calories per serving are 511.5 kcal (26 %DV cals).
  Other food servings - 1 tbsp (or 9.4g), Iron content is 0.63 mg (4.5 %DV).  Calories per serving are 32.05 kcal (2 %DV cals).
41. Beans, kidney, red, mature seeds, raw - Iron
  6.69 mg of Iron per 100g (47.79 %DV).
  For this serving the amount of Calories is 337 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 184g), Iron nutritional content is 12.31 mg (87.93 %DV).  Calories per serving are 620.08 kcal (31 %DV cals).
  Other food servings - 1 tbsp (or 12.2g), Iron content is 0.82 mg (5.86 %DV).  Calories per serving are 41.11 kcal (2 %DV cals).
42. Soy flour, full-fat, raw, crude protein basis (N x 6.25) - Iron
  6.37 mg of Iron per 100g (45.5 %DV).
  For this serving the amount of Calories is 434 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup, stirred (or 85g), Iron nutritional content is 5.41 mg (38.64 %DV).  Calories per serving are 368.9 kcal (18 %DV cals).
43. Soy flour, full-fat, raw - Iron
  6.37 mg of Iron per 100g (45.5 %DV).
  For this serving the amount of Calories is 436 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup, stirred (or 84g), Iron nutritional content is 5.35 mg (38.21 %DV).  Calories per serving are 366.24 kcal (18 %DV cals).
  Other food servings - 1 tbsp (or 5.2g), Iron content is 0.33 mg (2.36 %DV).  Calories per serving are 22.67 kcal (1 %DV cals).
44. Chickpeas (garbanzo beans, bengal gram), mature seeds, raw - Iron
  6.24 mg of Iron per 100g (44.57 %DV).
  For this serving the amount of Calories is 364 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup (or 200g), Iron nutritional content is 12.48 mg (89.14 %DV).  Calories per serving are 728 kcal (36 %DV cals).
  Other food servings - 1 tbsp (or 12.5g), Iron content is 0.78 mg (5.57 %DV).  Calories per serving are 45.5 kcal (2 %DV cals).
45. Lima beans, thin seeded (baby), mature seeds, raw - Iron
  6.19 mg of Iron per 100g (44.21 %DV).
  For this serving the amount of Calories is 335 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 202g), Iron nutritional content is 12.5 mg (89.29 %DV).  Calories per serving are 676.7 kcal (34 %DV cals).
46. Soy flour, low-fat, crude protein basis (N x 6.25) - Iron
  5.99 mg of Iron per 100g (42.79 %DV).
  For this serving the amount of Calories is 369 kcal per 100g(18 %DV cals).
  A typical serving of 1 cup, stirred (or 88g), Iron nutritional content is 5.27 mg (37.64 %DV).  Calories per serving are 324.72 kcal (16 %DV cals).
47. MORNINGSTAR FARMS Veggie Breakfast Sausage Links, frozen, unprepared - Iron
  5.9 mg of Iron per 100g (42.14 %DV).
  For this serving the amount of Calories is 159 kcal per 100g(8 %DV cals).
  A typical serving of 2 links (or 45g), Iron nutritional content is 2.66 mg (19 %DV).  Calories per serving are 71.55 kcal (4 %DV cals).
48. Soy flour, full-fat, roasted, crude protein basis (N x 6.25) - Iron
  5.82 mg of Iron per 100g (41.57 %DV).
  For this serving the amount of Calories is 439 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup, stirred (or 85g), Iron nutritional content is 4.95 mg (35.36 %DV).  Calories per serving are 373.15 kcal (19 %DV cals).
49. Soy flour, full-fat, roasted - Iron
  5.82 mg of Iron per 100g (41.57 %DV).
  For this serving the amount of Calories is 441 kcal per 100g(22 %DV cals).
  A typical serving of 1 cup, stirred (or 85g), Iron nutritional content is 4.95 mg (35.36 %DV).  Calories per serving are 374.85 kcal (19 %DV cals).

Iron in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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