Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA217.3
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.53464.92
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.6184.6
NattoNatto14215.62.261.047.80186.95NANANA7.6827.64.3
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained7890.320.0320.0080.039074.365NANANA9.475.924.2
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.64.15
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON17651.240.480.110.19NA1002812.515.5012.48.34.06
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA234.03
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.74
MisoMiso1529.11.550.613.76038.49.49.1008.219.43.88
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.6363.87
Soy VermicelliVermicelli, made from soy910.0910.0130.0040.034074.616NANANA3.530.0913.84
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.73.7
Frozen Wild BlueberriesBlueberries, wild, frozen5260.840.16NANA073NA19.517.502303.53
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.33.48
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari20720.731.410.309.1NANANANA1.2426.23.43
Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA0253.4
Lemon juice from concentrateLemon juice from concentrate, canned or bottled17651.240.480.110.190992712.415012.47.943.35
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA17203.34
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.7213.3
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.53.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2590.980.140.0960.350524.66NANANA20.423.33.3
KiwanoHorned melon6828.6NANANANA51.5NANANANANA123.27
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.8363.27
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.63.25
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.6203.25
Canned Blackberry JuiceBlackberry juice, canned7894.740.140.911.8061.660.8NANANA0.792.373.24
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6193.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.83.2
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.4293.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.2323.16
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.33.15
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.8203.04
Red LentilsRaw Pink Or Red Lentils83.81.80.320.210.74053NANANANA9.05203
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.46213
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.6212.98
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.6192.95
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA16222.95
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt204121.70.192.97030.5NANANANANA21.72.94
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3192.88
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1834.740.490.0792.040508.8NANANA1416.22.8
LentilsRaw Lentils85.20.90.130.0950.350541.730.2301.259.1212.8
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA22232.76
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.72.75
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.66212.75
Canned CowpeasCanned Common Cowpeas3902.140.560.340.58053NANANANA1318.52.73
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64262.7
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6232.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.8202.55
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2540.990.140.0710.35053.67.37NANANA2121.22.54
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2361.20.170.40.250540.76NANANA17.520.52.53
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt22110.260.20.24054NANANANA1920.62.5
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.22.5
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA17192.5
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.2192.5
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.5202.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2610.990.230.140.31054.57.57NANANA18.320.32.48
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.72.47
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.32.47
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.3192.45
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.922.42
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.62.4
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA13192.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.7202.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.52.37
Boiled Kidney BeansBoiled All Types Kidney Beans2361.20.170.40.260540.76NANANA1520.52.36
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.52.33
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.62.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA22192.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3701.330.460.190.310556.85006.851619.32.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.8212.24
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.82.23
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.32.23
Fried TofuTofu, fried11122.43.241.51109.843.02NANANA4.33212.2
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate11122.43.241.51109.84NANANANA4.33212.2
OkaraOkara3956.830.760.352.63048.3NANANANANA142.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.7192.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2141.330.210.380.29NA560.79000.7922.517.62.2
Chickpeas Raw Chickpeas 79.44.80.480.0812.10508.5NANANA9.716.22.2
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.42.18
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.62.15
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2101.360.290.290.210550.71000.7119192.06
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA17172.05
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA17172.05
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.32.04
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.5202.04
Roasted SoybeansSoybeans roasted without salt6416.22.351.18.1019.3NANANANA11.324.72
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.82
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.51.97
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.7191.95
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.61.93
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.21.93
Frozen LoganberriesLoganberries, frozen5451.70.060.320.6407142NANANA298.31.85
HummusHome Prepared Hummus16914.61.930.133.450340.46NANANA6.788.241.85
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2482.30.810.330.54051.6NANANANA15201.83
Commercial HummusHummus, commercial12722.63.240.9210.20190.780.3500.436.969.851.82
TempehTempeh156173.970.396.330124.2NANANA5.831.71.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.7201.8
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.7201.8
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2310.810.210.160.190560.74NANANA19191.75
Macronutrients in Top 100 Fruits & Legumes with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by most amount of Zinc per 300 calories.
Top 5 fruits & legumes with most amount of zinc per 300 calories are:
- Boiled Hyacinth Beans
- Shoyu Soy Sauce
- Raw Adzuki Beans
- Natto
- Tangerines, (mandarin oranges), canned, juice pack, drained