76 Beans and Lentils Highest in Iron, Fe
Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
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Firm Tofu
(Tofu Raw Firm Prepared With Calcium Sulfate)
6.7mg
(37% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Lentils (Cooked)
(Lentils Mature Seeds Cooked Boiled Without Salt)
6.6mg
(37% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Black Turtle Beans
(Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
5.3mg
(29% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Cooked Catjang Beans
(Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
5.2mg
(29% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Baked Beans
(Beans Baked Home Prepared)
5mg
(28% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Boiled Red Kidney Beans
(Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
4.9mg
(27% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Adzuki Beans
(Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
4.6mg
(26% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Lima Beans
(Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
4.5mg
(25% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Navy Beans
(Beans Navy Mature Seeds Cooked Boiled Without Salt)
4.3mg
(24% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Black-Eyed Peas (Cowpeas)
(Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
4.3mg
(24% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Kidney Beans
(Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
3.9mg
(22% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Great Northern Beans
(Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
3.8mg
(21% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Pinto Beans (Cooked)
(Beans Pinto Mature Seeds Cooked Boiled Without Salt)
3.6mg
(20% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Black Beans
(Beans Black Mature Seeds Cooked Boiled Without Salt)
3.6mg
(20% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Edamame
(Edamame Frozen Prepared)
3.5mg
(20% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Mungo Beans (Cooked)
(Mungo Beans Mature Seeds Cooked Boiled Without Salt)
3.2mg
(18% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Mung Beans (Cooked)
(Mung Beans Mature Seeds Cooked Boiled Without Salt)
2.8mg
(16% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Broad Beans (Fava)
(Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
2.6mg
(14% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Split Peas
(Peas Split Mature Seeds Cooked Boiled Without Salt)
2.5mg
(14% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Soy Milk
(Soy Milk (All Flavors) Unsweetened With Added Calcium Vitamins A And D)
2.2mg
(12% DV)
in 16oz glass
Database: Standard Release (Common)
(Source)
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Boiled Lupin Beans
(Lupins Mature Seeds Cooked Boiled Without Salt)
2mg
(11% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Cooked Blackeyed Peas
(Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
1.8mg
(10% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Veggie Burgers
(Veggie Burgers Or Soyburgers Unprepared)
1.7mg
(9% DV)
in 1 pattie
Database: Standard Release (Common)
(Source)
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Vanilla Soy Milk
(Soy Milk Original And Vanilla Unfortified)
1.6mg
(9% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Cooked Broadbeans
(Broadbeans Immature Seeds Cooked Boiled Drained Without Salt)
1.5mg
(8% DV)
in 100 grams
Database: Standard Release (Common)
(Source)
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Raw Peanuts
(Peanuts All Types Raw)
1.3mg
(7% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Soft Tofu
(Tofu Soft Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
1.3mg
(7% DV)
in 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
Database: Standard Release (Common)
(Source)
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Peanut Butter (Smooth)
(Peanut Butter Smooth (Includes Foods For Usda's Food Distribution Program))
0.7mg
(4% DV)
in 2 tbsp
Database: Standard Release (Common)
(Source)
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Falafel
(Falafel Home-Prepared)
0.6mg
(3% DV)
in 1 patty (approx 2-1/4 inch dia)
Database: Standard Release (Common)
(Source)
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Tamari
(Soy Sauce Made From Soy (Tamari))
0.4mg
(2% DV)
in 1 tbsp
Database: Standard Release (Common)
(Source)
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Soy Sauce
(Soy Sauce Made From Soy And Wheat (Shoyu))
0.2mg
(1% DV)
in 1 tbsp
Database: Standard Release (Common)
(Source)
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