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77 Beans and Lentils Highest in Iron

Ranked by a Common Serving Size
18mg Iron = 100% DV
  1. Tofu Prepared With Calcium
    13.3mg (74% DV) in 1 cup
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  2. Boiled Soybeans (Edamame)
    8.8mg (49% DV) in 1 cup
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  3. Canned Chili With Beans
    8.8mg (49% DV) in 1 cup
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  4. Firm Tofu
    6.7mg (37% DV) in 1 cup
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  5. Cooked Large White Beans
    6.6mg (37% DV) in 1 cup
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  6. Lentils (Cooked)
    6.6mg (37% DV) in 1 cup
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  7. Morningstar Farms Veggie Burgers
    5.6mg (31% DV) in 1 burger
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  8. California Red Kidney Beans
    5.3mg (29% DV) in 1 cup
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  9. Black Turtle Beans
    5.3mg (29% DV) in 1 cup
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  10. Cooked Catjang Beans
    5.2mg (29% DV) in 1 cup
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  11. Cooked Red Kidney Beans
    5.2mg (29% DV) in 1 cup
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  12. Cooked Small White Beans
    5.1mg (28% DV) in 1 cup
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  13. Baked Beans
    5mg (28% DV) in 1 cup
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  14. Boiled Red Kidney Beans
    4.9mg (27% DV) in 1 cup
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  15. Canned Navy Beans
    4.8mg (27% DV) in 1 cup
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  16. Chickpeas (Garbanzo Beans) (Cooked)
    4.7mg (26% DV) in 1 cup
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  17. Adzuki Beans
    4.6mg (26% DV) in 1 cup
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  18. Cooked Green Soybeans
    4.5mg (25% DV) in 1 cup
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  19. Lima Beans
    4.5mg (25% DV) in 1 cup
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  20. Canned Mature (White) Lima Beans
    4.4mg (24% DV) in 1 cup
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  21. Navy Beans
    4.3mg (24% DV) in 1 cup
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  22. Black-Eyed Peas (Cowpeas)
    4.3mg (24% DV) in 1 cup
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  23. Canned Baked Beans With Beef
    4.3mg (24% DV) in 1 cup
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  24. Canned Refried Beans
    4.1mg (23% DV) in 1 cup
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  25. Canned Cranberry Beans
    4mg (22% DV) in 1 cup
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  26. Kidney Beans
    3.9mg (22% DV) in 1 cup
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  27. Great Northern Beans
    3.8mg (21% DV) in 1 cup
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  28. Cranberry Beans (Roman Beans)
    3.7mg (21% DV) in 1 cup
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  29. Extra Firm Fortified Tofu
    3.6mg (20% DV) in 1 cup
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  30. Black Beans
    3.6mg (20% DV) in 1 cup
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  31. Pinto Beans (Cooked)
    3.6mg (20% DV) in 1 cup
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  32. Edamame
    3.5mg (20% DV) in 1 cup
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  33. Canned Red Kidney Beans
    3.2mg (18% DV) in 1 cup
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  34. Mungo Beans (Cooked)
    3.2mg (18% DV) in 1 cup
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  35. Canned Baked Beans
    3mg (17% DV) in 1 cup
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  36. Canned Kidney Beans
    3mg (17% DV) in 1 cup
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  37. Mung Beans (Cooked)
    2.8mg (16% DV) in 1 cup
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  38. Broad Beans (Fava)
    2.6mg (14% DV) in 1 cup
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  39. Split Peas
    2.5mg (14% DV) in 1 cup
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  40. Soy Milk
    2.2mg (12% DV) in 16oz glass
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  41. Unsweetened Soy Milk
    2.1mg (12% DV) in 16oz glass
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  42. Firm Tofu (With Calcium and Magnesium)
    2mg (11% DV) in 1/2 cup
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  43. Boiled Lupin Beans
    2mg (11% DV) in 1 cup
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  44. Lupin Beans (Cooked)
    2mg (11% DV) in 1 cup
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  45. Fava Beans (Raw)
    2mg (11% DV) in 1 cup
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  46. Cooked Blackeyed Peas
    1.8mg (10% DV) in 1 cup
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  47. Veggie Burgers
    1.7mg (9% DV) in 1 pattie
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  48. Vanilla Soy Milk
    1.6mg (9% DV) in 1 cup
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  49. Cooked Broadbeans
    1.5mg (8% DV) in 100 grams
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  50. Silk Chocolate Soy Milk
    1.4mg (8% DV) in 1 cup
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  51. Silk Light Chocolate Soy Milk
    1.4mg (8% DV) in 1 cup
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  52. Soft Tofu
    1.3mg (7% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  53. Raw Peanuts
    1.3mg (7% DV) in 1 oz
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  54. Fortified Chocolate Soy Milk
    1.2mg (6% DV) in 1 cup
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  55. Dry-roasted Soybeans
    1.1mg (6% DV) in 1oz
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  56. Silk (Soy Milk)
    1.1mg (6% DV) in 1 cup
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  57. Silk Vanilla Soy Milk
    1.1mg (6% DV) in 1 cup
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  58. Silk Light Plain Soy Milk
    1.1mg (6% DV) in 1 cup
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  59. Silk Light Vanilla Soy Milk
    1.1mg (6% DV) in 1 cup
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  60. Silk Plus Omega-3 Dha Soy Milk
    1.1mg (6% DV) in 1 cup
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  61. Silk Plus For Bone Health Soy Milk
    1.1mg (6% DV) in 1 cup
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  62. Silk Plus Fiber Soy Milk
    1.1mg (6% DV) in 1 cup
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  63. Silk Very Vanilla Soy Milk
    1.1mg (6% DV) in 1 cup
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  64. Silk Chai Soy Milk
    1.1mg (6% DV) in 1 cup
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  65. Silk Mocha Soy Milk
    1.1mg (6% DV) in 1 cup
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  66. Soy Protein Powder (Isolate)
    1mg (6% DV) in 1 tblsp
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  67. Fortified Silken Tofu
    0.8mg (4% DV) in 1/5 package
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  68. Peanut Butter (Smooth)
    0.7mg (4% DV) in 2 tbsp
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  69. Peanut Butter (Chunk Style)
    0.6mg (3% DV) in 2 tbsp
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  70. Falafel
    0.6mg (3% DV) in 1 patty (approx 2-1/4 Inch dia)
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  71. Unsalted Peanut Butter (Smooth)
    0.6mg (3% DV) in 2 tbsp
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  72. Tamari
    0.4mg (2% DV) in 1 tbsp
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  73. Hummus (Commercial)
    0.4mg (2% DV) in 1 tbsp
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  74. Silk Nog Soy Milk
    0.4mg (2% DV) in 1/2 cup
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  75. Hummus (Homemade)
    0.2mg (1% DV) in 1 tablespoon
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  76. Soy Sauce
    0.2mg (1% DV) in 1 tbsp
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  77. Stinky Tofu
    0.2mg (1% DV) in 1 block
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