Beans can be a great source of iron. Some common beans top the iron rich beans list for plant-based foods based on data provided by the USDA. White beans, black eye peas, black beans, and lentils are common beans that top the list. However, before you plan your meals around this list, take note of a few points:.
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? Some iron-rich options are: kidney beans., and chickpeas., and soybeans.
So, are white beans high in iron?
White beans While all beans offer iron, white beans pack the most. In fact, a one-cup serving contains 7.83 mg of iron. If you don’t have time to sort and soak dry beans, try canned versions — just watch the sodium content. You can enjoy white beans by themselves, include them on a salad, or add them to stews, soups, and pasta dishes.
Are legumes high in iron?
Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV ( 16.
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. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI ( 12, 13 ).
What food has the most iron in it?
Canned clams Clams are one of the highest ranked food sources for iron. One hundred grams (g), or about 3.5 ounces (oz) of canned clams from Chicken of the Sea contains a whopping 29.45 mg of iron.
Which beans have the most protein?
These are 14 high-protein beans—ranked from highest to lowest protein content. Shutterstock Protein, per 1/2 cup: 9.7 grams. Small in size and big in metabolism-boosting protein, these white beans are 2 2., and more items.