8 Beans and Legumes With More Iron Than Beef

Eight beans and legumes contain more iron per 100 grams than beef, which has 2.40 mg of iron per 100 g. The highest iron content is found in Soybeans at 5.14 mg, followed by Cannellini Beans at 3.70 mg, and Lentils at 3.30 mg.

This list highlights eight beans and legumes that provide higher iron content than beef, ranked per 100 grams. Iron is an essential nutrient, and these options can be beneficial for those looking to increase their intake.

Beans and Legumes With More Iron Than Beef

The following table ranks the beans and legumes based on their iron content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Iron (per 100 g)	% Daily Value	% More Than beef
1	Soybeans	5.14 mg	29%	114%
2	Cannellini Beans	3.70 mg	21%	54%
3	Lentils	3.30 mg	18%	38%
4	Kidney Beans	2.94 mg	16%	23%
5	Chickpeas	2.89 mg	16%	20%
6	Tempeh	2.70 mg	15%	13%
7	Tofu	2.66 mg	15%	11%
8	Black-Eyed Peas	2.51 mg	14%	5%

For reference, beef has 2.40 mg of iron per 100 g, about 13% of the Daily Value (18 mg).

Track Your Iron Intake

Knowing which beans and legumes are richest in iron only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your iron intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Iron values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram iron content is higher than that of beef (2.40 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 18 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What beans and legumes have the most iron?

The beans and legumes with the most iron are Soybeans at 5.14 mg, Cannellini Beans at 3.70 mg, and Lentils at 3.30 mg. These options provide significant iron compared to beef.

Does beef have a lot of iron?

Beef has 2.40 mg of iron per 100 grams, which is 13% of the Daily Value of 18 mg. While it does contain iron, there are several plant-based options that offer more.

How much iron do you need per day?

The recommended daily intake of iron is 18 mg for most adults. This value can vary based on age, sex, and individual health needs.

Are these iron values per 100 grams or per serving?

The iron values listed are per 100 grams. This standard measurement allows for consistent comparison among different foods.

Key Takeaways

• Eight beans and legumes surpass beef in iron content.
• Beef contains 2.40 mg of iron per 100 grams.
• Soybeans have the highest iron content at 5.14 mg.
• Daily iron needs vary, but the standard is 18 mg.