Iron in Beans, small white, mature seeds, cooked, boiled, without salt

2.8 mg

36% of the RDA for adult men (8 mg) , 16% of the RDA for adult women (18 mg) · UL: 45 mg

Also high in Dietary Fiber > 94% Folate > 91% Potassium > 90% Full food profile

All tracked nutrients in this food

Nutrient Per 100g Percentile
Macronutrients
Dietary Fiber 10.4 g
> 94%
Carbohydrate 25.8 g
> 64%
Vitamins
Folate 137.0 µg
> 91%
Thiamine (B1) 0.2 mg
> 77%
Minerals
Potassium 463.0 mg
> 90%
Magnesium 68.0 mg
> 89%
Manganese 0.5 mg
> 82%
Calcium 73.0 mg
> 76%
Copper 0.1 mg
> 72%
Phosphorus 169.0 mg
> 54%
Zinc 1.1 mg
> 50%

Top sources of Iron

Spices, thyme, dried 123.6 mg Spices, basil, dried 89.8 mg Spearmint, dried 87.5 mg Spices, marjoram, dried 82.7 mg Whale, beluga, meat, dried (Alaska Native) 72.3 mg Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 67.7 mg Babyfood, cereal, oatmeal, with honey, dry 67.2 mg Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 66.4 mg Spices, cumin seed 66.4 mg Babyfood, cereal, oatmeal, dry fortified 64.1 mg
See full Iron rankings Legumes rankings
Iron in foods Beans, small white, mature seeds, cooked, boiled, without salt Per 100g · USDA FoodData Central