{"id":13694,"date":"2026-08-30T11:13:18","date_gmt":"2026-08-30T09:13:18","guid":{"rendered":"https:\/\/www.elmercadodeorigen.com\/que-legumbre-tiene-mas-hierro-comparativa\/"},"modified":"2026-09-02T10:34:06","modified_gmt":"2026-09-02T08:34:06","slug":"que-legumbre-tiene-mas-hierro-comparativa","status":"publish","type":"post","link":"https:\/\/www.elmercadodeorigen.com\/en\/which-legume-has-most-iron-comparison\/","title":{"rendered":"Which legume has the most iron? A comparison of the most common legumes in Spain"},"content":{"rendered":"

Lentils are famous for their iron, but they are not always the legume with the highest iron content per 100 g<\/strong>. When the common dry legumes eaten in Spain are compared using one reference source, soybeans and dried broad beans come out higher.<\/p>\n

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.<\/p>\n

Ranking: iron in legumes per 100 g dry weight<\/h2>\n
\n\n\n\n\n\n\n\n\n\n\n
Rank<\/th>\nDry legume<\/th>\nIron per 100 g<\/th>\n<\/tr>\n<\/thead>\n
1<\/td>\nSoybeans<\/td>\n9.7 mg<\/strong><\/td>\n<\/tr>\n
2<\/td>\nDried broad beans<\/td>\n8.5 mg<\/strong><\/td>\n<\/tr>\n
3<\/td>\nLentils<\/td>\n7.1 mg<\/strong><\/td>\n<\/tr>\n
4<\/td>\nChickpeas<\/td>\n6.7 mg<\/strong><\/td>\n<\/tr>\n
4<\/td>\nDry beans<\/td>\n6.7 mg<\/strong><\/td>\n<\/tr>\n
6<\/td>\nDried peas<\/td>\n5.3 mg<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

Approximate values per 100 g dry product from tables compiled by FEN. Figures can vary by variety and composition source.<\/small><\/p>\n

So are lentils high in iron?<\/h2>\n

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<\/strong>. In this comparison they rank third behind soybeans and dried broad beans.<\/p>\n

Among the three classics \u2014 lentils, chickpeas and dry beans \u2014 lentils are slightly higher at 7.1 mg versus 6.7 mg per 100 g dry chickpeas and beans.<\/p>\n

How to compare legumes without mixing calculation bases<\/h2>\n

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.<\/p>\n

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.<\/p>\n

Why lentils, chickpeas, beans and soy do not give identical figures<\/h2>\n

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.<\/p>\n

How to use this ranking when shopping<\/h2>\n

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<\/a>. To compare legumes with meat and vegetables, use the broader iron-rich foods comparison<\/a>. Keeping these questions separate gives each page a clear search intent.<\/p>\n

Questions about the ranking<\/h2>\n

Should I compare dry or cooked values?<\/h3>\n

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.<\/p>\n

Is the legume with the most iron automatically the best choice?<\/h3>\n

No. This page ranks one nutrient. Protein, fibre, energy, digestibility, price and culinary use are separate considerations.<\/p>\n

Sources<\/h2>\n

Comparative values come from the Spanish Nutrition Foundation (FEN) report on legumes, nutrition and health<\/a>. Figures are approximate and can vary between varieties and composition tables.<\/p>\n

Legumes<\/h2>\n
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