Soybeans contain 5.1 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 172 grams.
- 1 tbsp equals 10 grams.
In the category of beans, we excluded protein isolates and other processed foods from the Top 10 list and include only whole beans. You can assume that if the whole version made the top 10 list, so too wouldThe food tested for the particular graph below can be described more specifically as:
Soybeans, mature cooked, boiled, without salt
Read more about iron in beans or visit our iron-rich foods list.
Soybeans and Iron
Soybeans are packed with iron. Just one cup of cooked soybeans can provide a woman with over fifty percent of her daily recommended iron intake. However, soybeans are high in a substance that blocks iron absorption called phytic acid. With many beans we recommend soaking them in warm water before cooking them to reduce the phytic acid so that you can absorb more of the iron in the bean. The problem with soybeans is that soaking is not particularly effective in reducing the phytic acid. You really need to ferment the soybeans to bring about any real change in the phytic acid content of the soybeans. Miso, tempeh, and natto are made from fermented soybeans and so the iron is much more readily absorbed from them. They are considerable iron powerhouses. Tofu and soymilk still retain much of their iron inhibitors. You will still get some iron out of them, but not anywhere near the amount you would hope.
For more information on the iron content of your favorite food, explore the resources on this iron rich foods website which includes visualizations of the iron content of thousands of food.