Lentils are famous for their iron, but they are not always the legume with the highest iron content per 100 g. When the common dry legumes eaten in Spain are compared using one reference source, soybeans and dried broad beans come out higher.
There is another important point: the iron in legumes is non-haem iron, so understanding iron involves more than simply ranking the number of milligrams.
Ranking: iron in legumes per 100 g dry weight
| Rank | Dry legume | Iron per 100 g |
|---|---|---|
| 1 | Soybeans | 9.7 mg |
| 2 | Dried broad beans | 8.5 mg |
| 3 | Lentils | 7.1 mg |
| 4 | Chickpeas | 6.7 mg |
| 4 | Dry beans | 6.7 mg |
| 6 | Dried peas | 5.3 mg |
Approximate values per 100 g dry product from tables compiled by FEN. Figures can vary by variety and composition source.
So are lentils high in iron?
They contain a relevant amount of iron within the legume group. What needs correcting is the idea that lentils are always the legume with the most iron. In this comparison they rank third behind soybeans and dried broad beans.
Among the three classics — lentils, chickpeas and dry beans — lentils are slightly higher at 7.1 mg versus 6.7 mg per 100 g dry chickpeas and beans.
How to compare legumes without mixing calculation bases
This ranking has one job: compare the iron content of legumes. Dry and cooked weights must not be mixed. Cooking adds a great deal of water, increasing food weight and lowering the iron figure shown per 100 grams even though the mineral has not vanished in the same proportion.
A dry-lentil value should therefore not be compared with a cooked-chickpea value. Use figures expressed on the same basis first, then convert them into the serving you actually eat.
Why lentils, chickpeas, beans and soy do not give identical figures
Species, varieties, growing conditions and the composition of each batch can produce modest differences between food databases and commercial labels. Nutrition tables are useful reference points rather than a promise that every packet contains an identical number.
How to use this ranking when shopping
If iron content is your main criterion, use this page to compare legumes with one another. For ways to improve plant-iron availability, use our dedicated guide to improving iron absorption from legumes. To compare legumes with meat and vegetables, use the broader iron-rich foods comparison. Keeping these questions separate gives each page a clear search intent.
Questions about the ranking
Should I compare dry or cooked values?
Either basis can work as long as every food in the comparison uses the same basis. Dry weight is useful for comparing products as sold; cooked servings are often more intuitive at mealtime.
Is the legume with the most iron automatically the best choice?
No. This page ranks one nutrient. Protein, fibre, energy, digestibility, price and culinary use are separate considerations.
Sources
Comparative values come from the Spanish Nutrition Foundation (FEN) report on legumes, nutrition and health. Figures are approximate and can vary between varieties and composition tables.
