Highest Iron in Legumes

Legumes tend to have lower iron density compared to foods overall, but top sources in this category still provide meaningful amounts.

All foods Fish & Shellfish Grains Legumes Meats Nuts & Seeds Vegetables
#1 17.5 mg
Peanut butter, chunky, vitamin and mineral fortified
Full nutrient profile
#2 16.6 mg
Peanut butter, smooth, vitamin and mineral fortified
Full nutrient profile
#3 15.7 mg
Soybeans, mature seeds, raw
Full nutrient profile
# Food mg / 100g
4 Soy protein isolate
14.5
5 Soy protein isolate, potassium type
14.5
6 Soy meal, defatted, raw
13.7
7 Winged beans, mature seeds, raw
13.4
8 Meat extender
12.0
9 Mothbeans, mature seeds, raw
10.8
10 Soy protein concentrate, produced by alcohol extraction
10.8
11 Soy protein concentrate, produced by acid wash
10.8
12 Beans, white, mature seeds, raw
10.4
13 Cowpeas, catjang, mature seeds, raw
9.9
14 Tofu, dried-frozen (koyadofu)
9.7
15 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
9.7
16 Flour, soy, full-fat
9.5
17 Beans, kidney, california red, mature seeds, raw
9.3
18 Soy flour, defatted
9.2
19 Beans, black turtle, mature seeds, raw
8.7
20 Beans, kidney, royal red, mature seeds, raw
8.7
21 Yardlong beans, mature seeds, raw
8.6
22 Natto
8.6
23 Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
8.3
24 Soy flour, low-fat
8.2
25 Beans, kidney, all types, mature seeds, raw
8.2
26 Papad
7.8
27 Beans, small white, mature seeds, raw
7.7
28 Mungo beans, mature seeds, raw
7.6
29 Lima beans, large, mature seeds, raw
7.5
30 Lentils, pink or red, raw
7.4
31 Flour, soy, defatted
7.3
32 Beans, Dry, Light Tan (0% moisture)
7.3
33 Lentils, dry
7.2
34 Beans, yellow, mature seeds, raw
7.0
35 Beans, Dry, Light Red Kidney (0% moisture)
7.0
36 Beans, pink, mature seeds, raw
6.8
37 Mung beans, mature seeds, raw
6.7
38 Broadbeans (fava beans), mature seeds, raw
6.7
39 Beans, kidney, red, mature seeds, raw
6.7
40 Beans, cannellini, dry
6.7
41 Beans, Dry, Dark Red Kidney (0% moisture)
6.6
42 Lentils, raw
6.5
43 Soy flour, full-fat, raw
6.4
44 Beans, Dry, Medium Red (0% moisture)
6.3
45 Lima beans, thin seeded (baby), mature seeds, raw
6.2
46 Blackeye pea, dry
5.9
47 Beans, Dry, Carioca (0% moisture)
5.9
48 Beans, Dry, Tan (0% moisture)
5.8
49 Soy flour, full-fat, roasted
5.8
50 Soybean, curd cheese
5.6
Iron in foodsHighest Iron FoodsHighest Iron FishHighest Iron GrainsHighest Iron MeatsHighest Iron Nuts-and-seeds
Iron in foods Per 100g · USDA FoodData Central