Iron in Legumes and Legume Products

Iron in Legumes and Legume Products

Food Serving Iron (mg)
Beans, Adzuki 1/2 cup 2.3
Beans, Baked 1/2 cup 1.51
Beans, Black 1/2 cup 1.81
Blackeyed Peas 1/2 cup 2.16
Chickenpeas 1/2 cup 2.37
Cranberry (Roman) Beans 1/2 cup 1.85
Falafel 1 patty 0.58
Fava Beans (Broadbeans) 1/2 cup 1.28
French Beans 1/2 cup 0.96
Great Northern Beans 1/2 cup 1.89
Hummus 1/2 cup 3.05
Hyacinth Beans 1/2 cup 4.44
Kidney Beans 1/2 cup 1.96
Lentils 1/2 cup 3.3
Lima Beans 1/2 cup 2.25
Lima Beans, Baby 1/2 cup 2.18
Lupins 1/2 cup 1
Miso 1/2 cup 3.42
Mothbeans 1/2 cup 2.78
Mung Beans 1/2 cup 1.41
Natto 1/2 cup 7.53
Navy Beans 1/2 cup 2.15
Peanut Butter, Chunky 2 tbsp 0.61
Peanut Butter, Smooth 2 tbsp 0.6
Peanuts, Boiled 1 oz 0.29
Peanuts, Dry-Roasted 1 oz 0.64
Peanuts, Oil-Roasted 1 oz 0.43
Peanuts, Raw 1 oz 1.28
Pigeon Peas (Red Gram) 1/2 cup 0.93
Pink Beans 1/2 cup 1.94
Pinto Beans 1/2 cup 1.79
Refried Beans 1/2 cup 2.09
Small White Beans 1/2 cup 2.54
Soy Sauce 1 tbsp 0.43
Soybeans 1/2 cup 4.42
Soybeans, Green, Boiled 1/2 cup 2.25
Soybeans, Green, Raw 1/2 cup 4.54
Split Peas 1/2 cup 1.26
Tempeh 1/2 cup 2.24
Tofu, Extra Firm 1/4 block 2.09
Tofu, Firm 1/4 block 2.15
Tofu, Hard 1/4 block 3.36
Tofu, Regular 1/4 block 6.22
Tofu, Soft 1/4 block 1.29
White Beans 1/2 cup 3.31
Winged Beans 1/2 cup 3.72
Yardlong Beans 1/2 cup 2.26
Yellow Beans 1/2 cup 2.19