NutriDB

🩸 Legumes and Legume Products — Highest Iron(per 100g)

Carries oxygen in red blood cells. Critical for preventing anemia. FDA Daily Value: 18mg.

#FoodIron(mg)
241Beans, pinto, mature seeds, canned, solids and liquids, low sodium1.47
242Beans, pinto, mature seeds, canned, solids and liquids1.47
243Soy sauce made from soy and wheat (shoyu)1.45
244Refried beans, canned, traditional, reduced sodium1.44
245Refried beans, canned, traditional style1.44
246Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed1.44
247Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork1.42
248Frankfurter, meatless1.41
249Beans, cannellini, canned, sodium added, drained and rinsed1.41
250Mung beans, mature seeds, cooked, boiled, without salt1.4
251Beans, baked, canned, with pork and sweet sauce1.4
252Mung beans, mature seeds, cooked, boiled, with salt1.4
253Beans, great northern, canned, sodium added, drained and rinsed1.38
254Soy sauce made from soy and wheat (shoyu), low sodium1.35
255Beans, pinto, canned, drained solids1.33
256Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed1.31
257Vitasoy USA Organic Nasoya, Tofu Plus Firm1.3
258Vitasoy USA Azumaya, Firm Tofu1.3
259Okara1.3
260Peas, split, mature seeds, cooked, boiled, without salt1.29
261Peas, split, mature seeds, cooked, boiled, with salt1.29
262Beans, pinto, canned, sodium added, drained and rinsed1.28
263Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water1.27
264Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium1.25
265Beans, kidney, red, mature seeds, canned, solids and liquids1.25
266Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids1.23
267Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium1.23
268Lupins, mature seeds, cooked, boiled, without salt1.2
269Lupins, mature seeds, cooked, boiled, with salt1.2
270Vitasoy USA, Organic Nasoya Firm Tofu1.2

241–270 of 341 foods

Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov