Nutrient Ranking Tool

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76 Beans and Lentils Highest in Iron, Fe

Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
  1. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    13.3mg (74% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Canned Chili With Beans
    (Chili With Beans Canned)
    8.8mg (49% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    8.8mg (49% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    6.7mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    6.6mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    6.6mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    5.3mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  8. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    5.3mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  9. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    5.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    5.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    5.1mg (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Baked Beans
    (Beans Baked Home Prepared)
    5mg (28% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  13. 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)
  14. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    4.8mg (27% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    4.7mg (26% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  16. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    4.6mg (26% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  17. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    4.5mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    4.5mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  19. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    4.4mg (24% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    4.3mg (24% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    4.3mg (24% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  22. 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)
  23. Canned Refried Beans
    (Refried Beans Canned Vegetarian)
    4.1mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    4mg (22% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    3.9mg (22% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    3.8mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    3.7mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    3.6mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    3.6mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Extra Firm Fortified Tofu
    (Vitasoy Usa Organic Nasoya Tofu Plus Extra Firm)
    3.6mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Edamame
    (Edamame Frozen Prepared)
    3.5mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    3.2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  33. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    3.2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  34. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    3mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  35. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    3mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  36. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    2.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  37. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    2.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  38. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    2.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  39. 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)
  40. Unsweetened Soy Milk
    (Silk Unsweetened Soy Milk)
    2.1mg (12% DV) in 16oz glass
    Database: Standard Release (Common) (Source)
  41. Fava Beans (Raw)
    (Beans Fava In Pod Raw)
    2mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  42. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    2mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  43. Firm Tofu (With Calcium And Magnesium)
    (Tofu Firm Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    2mg (11% DV) in 1/2 cup
    Database: Standard Release (Common) (Source)
  44. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    2mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  45. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    1.8mg (10% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  46. Veggie Burgers
    (Veggie Burgers Or Soyburgers Unprepared)
    1.7mg (9% DV) in 1 pattie
    Database: Standard Release (Common) (Source)
  47. Vanilla Soy Milk
    (Soy Milk Original And Vanilla Unfortified)
    1.6mg (9% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  48. Cooked Broadbeans
    (Broadbeans Immature Seeds Cooked Boiled Drained Without Salt)
    1.5mg (8% DV) in 100 grams
    Database: Standard Release (Common) (Source)
  49. Silk Chocolate Soy Milk
    1.4mg (8% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  50. Silk Light Chocolate Soy Milk
    1.4mg (8% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  51. Raw Peanuts
    (Peanuts All Types Raw)
    1.3mg (7% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  52. 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)
  53. Fortified Chocolate Soy Milk
    (Soy Milk Chocolate With Added Calcium Vitamins A And D)
    1.2mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  54. Silk (Soy Milk)
    (Silk Plain Soy Milk)
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  55. Silk Vanilla Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  56. Silk Plus Omega-3 Dha Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  57. Silk Plus For Bone Health Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  58. Silk Plus Fiber Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  59. Dry-Roasted Soybeans
    (Soybeans Mature Seeds Dry Roasted)
    1.1mg (6% DV) in 1oz
    Database: Standard Release (Common) (Source)
  60. Silk Light Plain Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  61. Silk Light Vanilla Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  62. Silk Very Vanilla Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  63. Silk Chai Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  64. Silk Mocha Soy Milk
    1.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  65. Soy Protein Powder (Isolate)
    (Soy Protein Isolate)
    1mg (6% DV) in 1 tblsp
    Database: Standard Release (Common) (Source)
  66. Fortified Silken Tofu
    (Vitasoy Usa Nasoya Lite Silken Tofu)
    0.8mg (4% DV) in 1/5 package
    Database: Standard Release (Common) (Source)
  67. 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)
  68. Falafel
    (Falafel Home-Prepared)
    0.6mg (3% DV) in 1 patty (approx 2-1/4 inch dia)
    Database: Standard Release (Common) (Source)
  69. Peanut Butter (Chunk Style)
    (Peanut Butter Chunk Style Without Salt)
    0.6mg (3% DV) in 2 tbsp
    Database: Standard Release (Common) (Source)
  70. Unsalted Peanut Butter (Smooth)
    (Peanut Butter Smooth Style Without Salt)
    0.6mg (3% DV) in 2 tbsp
    Database: Standard Release (Common) (Source)
  71. Tamari
    (Soy Sauce Made From Soy (Tamari))
    0.4mg (2% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  72. Silk Nog Soy Milk
    0.4mg (2% DV) in 1/2 cup
    Database: Standard Release (Common) (Source)
  73. Hummus (Commercial)
    (Hummus Commercial)
    0.4mg (2% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  74. Hummus (Homemade)
    (Hummus Home Prepared)
    0.2mg (1% DV) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  75. Soy Sauce
    (Soy Sauce Made From Soy And Wheat (Shoyu))
    0.2mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  76. Fermented Tofu (Fuyu)
    (Tofu Salted And Fermented (Fuyu))
    0.2mg (1% DV) in 1 block
    Database: Standard Release (Common) (Source)
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