White beans have the richest iron content of any bean. In fact, a one-cup serving contains 5.08 mg. Canned white beans are also an excellent source of iron for people who do not have the time to sort and soak raw beans, packing a punch with 7.83 mg. What beans are good for anemia?
Are navy beans high in iron?
White, lima, red kidney and navy beans closely follow soybeans, offering 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI (8, 9, 10, 11). However, chickpeas and black-eyed peas have the highest iron content. Besides, are baked beans good for iron deficiency?
Soybeans are only high in iron if they are fermented. Soybeans contain an inhibitor called phytic acid that keeps your body from absorbing iron. Common forms of soybeans such as soy milk and tofu are not fermented and, thereby, are not iron rich beans.
Which foods contain the most iron?
Legumes, including beans, peas and lentils, are great sources of iron . Listed below are the varieties containing the most iron, from highest to lowest.
Do beans provide fiber?
Beans are a rich source of soluble and insoluble fiber. On average, beans provide 7 or more grams of total dietary fiber per ½-cup serving [6].
A cup of boiled navy beans has 19.1 grams of fiber, and the same amount of small white beans has 18.6 grams.
You might be wondering “Which has more fiber beans or lentils?”
Comparing with Beans, snap, green, raw, in 100g contains 2.7 g of fiber. As a percentage of the RDA this is 11 %. Therefore, lentils has 5.2 g more fiber than Beans, snap, green, raw.
What are the health benefits of beans?
Beans are a rich source of insoluble fiber, which is the type that protects the digestive system. They also provide plenty of soluble fiber which helps lower blood cholesterol. Beans are also rich in a type of starch called resistant starch that helps you feel full longer and improves the way your body uses insulin.