Iron

Soybeans (cooked) gives the most iron per serving: 8.8 mg in 1 cup cooked.

1. Soybeans (cooked): 8.8 mg in 1 cup cooked
2. Red lentils (cooked): 6.6 mg in 1 cup cooked
3. Beef liver: 5.5 mg in 4 oz piece
4. Chickpeas (cooked): 4.7 mg in 1 cup cooked
5. Chicken liver: 4 mg in 1 liver
6. Kidney beans (cooked): 3.9 mg in 1 cup cooked
7. Oysters: 3.9 mg in 6 medium
8. Amaranth: 3.7 mg in 1/4 cup dry
9. Black beans (cooked): 3.6 mg in 1 cup cooked
10. Edamame (cooked): 3.5 mg in 1 cup