Mothbeans contain 3.1 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 177 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 would the refined version.The food tested for the particular graph below can be described more specifically as:
Mothbeans, mature seeds, cooked, boiled, with salt
Read more about iron in beans or visit our iron-rich foods list.
Mothbeans and Iron
Mothbeans have a great deal of iron. One cup of cooked mothbeans contribute nearly one-third of the recommended intake of iron for a woman ages twenty to fifty. Mothbeans, as other beans, do contain a potent iron inhibitor called phytic acid that reduces your absorption of the iron in the beans. If you rely on beans for iron, it would be a healthful practice to follow some of the kitchen preparation practices we outline on the iron rich foods tips page, including soaking your mothbeans overnight in warm water before you cook them to reduce the phytic acid content.
Your meal would also benefit from high vitamin C foods such as bell pepper and citrus fruit. Vitamin C counteracts the effects of phytic acid to some degree, allowing you to absorb more iron in your mothbeans.
Explore the resources on this site including our search function which will help you discover the iron content of your favorite foods.