Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA217.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.56.93
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.66.1
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.35.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.975.4
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17175.37
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.24.2
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.64.15
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.34.06
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA234.03
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.74
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.64
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
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4393.8
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
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
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
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.6193.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.723.2
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
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.14
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
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5782.93
Split Green PeasRaw Split Green Peas82.43.20.340.130.71050.82.600.362.218.3192.88
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.12.88
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.22.83
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
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.72.77
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
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.962.73
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.64262.7
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.972.64
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.6232.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.342.57
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.72.57
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
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.32.44
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
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.42.38
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
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.572.33
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 Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.42.14
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.14
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9742.14
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.382.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.432.13
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Zinc per 300 calories.
Top 5 nuts & legumes with most amount of zinc per 300 calories are:
- Boiled Hyacinth Beans
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels