Which Pulses Have the Highest Iron Content?

November 27, 2025 •

4 min read

According to Healthline, just one cup of cooked lentils provides a significant 6.6 mg of iron, making it one of the most potent plant-based sources available. This article explores which pulses have the highest iron and provides valuable tips for improving its absorption into your body.

Quick Summary

This article details the highest iron pulses, such as specific lentil and bean varieties, and explains how to increase the absorption of non-heme iron from plant-based foods for better energy and overall health.

Key Points

Black and Red Lentils are Top Tier: These varieties contain some of the highest iron content among pulses, with black lentils offering up to 8 mg per half-cup.
White Beans are Also Rich in Iron: A cup of cooked white beans is a high-ranking source of iron, containing an estimated 6.6 mg.
Combine with Vitamin C: Pairing pulses with vitamin C-rich foods like bell peppers or tomatoes is crucial for significantly boosting the absorption of non-heme iron.
Soaking and Sprouting is Recommended: To reduce phytates that inhibit iron uptake, it is highly beneficial to soak or sprout pulses before cooking.
Beware of Inhibitors: Avoid consuming coffee, tea, and high-calcium foods with iron-rich meals, as they can interfere with absorption.
Incorporate into Various Dishes: Easily add iron to your diet by using high-iron pulses in stews, curries, soups, and salads.

Top Pulses with the Highest Iron

When seeking to increase your dietary iron from plant-based sources, focusing on specific pulses can make a significant difference. While all pulses and legumes are beneficial, some varieties pack a more powerful punch than others. The iron found in plant foods is called non-heme iron, which the body absorbs less efficiently than heme iron from animal products. However, smart cooking and pairing can greatly enhance its bioavailability.

Lentils: A Leading Source of Plant-Based Iron

Lentils, particularly black and red varieties, are iron superstars in the pulse family. According to Everyday Health, black lentils, or beluga lentils, contain an impressive 8 mg of iron per half-cup, while red lentils offer 7.1 mg for the same serving. This makes them some of the most concentrated plant-based sources available. A standard cup of cooked lentils provides around 6.6 mg of iron. Their quick cooking time and versatility make them a convenient addition to soups, stews, and salads.

Beans with Notable Iron Content

Beans are another excellent source of non-heme iron, with several types offering a substantial boost to your intake. Cooked soybeans provide approximately 9.1 mg of iron per cup, while a cup of cooked white beans contains 6.6 mg. Other iron-rich choices include chickpeas (4.7 mg per cup) and kidney beans (5.2 mg per cup). The iron content in these legumes contributes to their role in preventing iron-deficiency anemia, especially in vegetarian and vegan diets. Incorporating these beans into your meals, such as adding chickpeas to salads or using black beans in burritos, can help meet your daily requirements.

How to Maximize Iron Absorption from Pulses

For plant-based sources, simply consuming iron-rich foods isn't enough; maximizing absorption is key. The following strategies can significantly improve how your body uses the iron from pulses:

Pair with Vitamin C: Ascorbic acid, or vitamin C, is a powerful enhancer of non-heme iron absorption. Eating pulses with vitamin C-rich foods like citrus fruits, bell peppers, or tomatoes can increase absorption significantly. For example, adding a squeeze of lemon juice to your lentil soup or including chopped tomatoes in a black bean chili is a simple and effective strategy.
Soaking and Sprouting: Pulses contain compounds called phytates that inhibit iron absorption. Soaking, sprouting, or fermenting raw beans, lentils, and seeds before cooking helps break down these phytates, making the iron more bioavailable. Soaking dried pulses overnight and discarding the water is a crucial step for maximizing nutrient uptake.
Avoid Calcium-Rich Foods: Calcium can interfere with iron absorption. It's best to avoid consuming large amounts of dairy or calcium supplements at the same time as an iron-rich meal. Instead, schedule your calcium intake for other times of the day.
Limit Tea and Coffee: Tannins in tea and caffeine in coffee can also inhibit iron absorption. To get the most from your iron-rich meals, it is advisable to wait for a while after eating before drinking these beverages.

Comparison of Iron Content in Pulses


Food (Cooked, per cup)	Iron Content (mg)	Notes
Lentils	6.6	A versatile and top-tier source.
White Beans	6.6	Excellent iron and protein source.
Kidney Beans	5.2	Popular in chili and curries.
Chickpeas	4.7	Great for hummus and salads.
Black Beans	3.6	Common in Latin American cuisine.
Black-eyed Peas	4.3	Offers solid iron and fiber.
Navy Beans	4.3	Good for baked beans and soups.

Cooking with Iron-Rich Pulses

Integrating pulses into your diet is a simple and delicious way to increase your iron intake. Lentil soup, chickpea curry, or a hearty black bean chili are all excellent choices. For example, a warming Dal with Pumpkin and Drumsticks is a traditional Bengali recipe that combines iron-rich red lentils with other nutrient-dense vegetables. The addition of vitamin C-rich foods and strategic cooking practices ensures you get the most nutritional value from every meal. Consider cooking with a cast-iron skillet, which can increase the iron content of food cooked in it.

Conclusion

For those seeking to increase their iron intake through diet, incorporating pulses is a highly effective strategy. Black and red lentils and white beans consistently rank among the highest in iron content, making them essential components of a balanced, plant-forward diet. By understanding how to maximize the absorption of non-heme iron through simple culinary techniques, you can unlock the full nutritional potential of these versatile legumes. For those concerned about deficiencies or maintaining adequate levels, these pulses offer a robust and affordable solution.

References

Healthline. "Vegetarian Foods That Are Loaded with Iron." Healthline, May 1, 2025. https://www.healthline.com/nutrition/iron-rich-plant-foods Healthline. "Vegetarian Foods That Are Loaded with Iron." Healthline, May 1, 2025. https://www.healthline.com/nutrition/iron-rich-plant-foods University of Rochester Medical Center. "Beans, black, mature seeds, cooked, boiled, without salt, 1 cup." University of Rochester Medical Center. https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=16015-1

Frequently Asked Questions

Among the most common pulses, lentils (especially black and red) and white beans are the highest in iron. Cooked lentils provide about 6.6 mg per cup, while cooked white beans offer a similar amount.

No, the iron in pulses is non-heme iron, which is not absorbed as easily as the heme iron found in meat. However, absorption can be significantly improved by pairing pulses with foods rich in vitamin C.

To maximize absorption, combine pulses with vitamin C sources, such as tomatoes, bell peppers, or a squeeze of lemon juice. Soaking and sprouting pulses can also reduce phytates that inhibit iron uptake.

No, iron content can vary by lentil type. Black and red lentils generally have a higher iron concentration than other varieties.

Yes, it is recommended to avoid drinking coffee or tea around mealtime when consuming iron-rich foods. The tannins and caffeine can significantly inhibit iron absorption.

Yes, chickpeas are a good source of iron. A cup of cooked chickpeas contains about 4.7 mg of iron and is also rich in other vital nutrients like fiber and protein.

Soaking pulses before cooking helps break down antinutrients, which can increase the bioavailability of the iron. General cooking methods like boiling or pressure cooking are fine, but adding a vitamin C source at the end is the most effective booster.