Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.812
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.811.5
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.310
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.49.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA15159.02
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.58.95
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.88.2
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3307.66
NattoNatto237263.771.741303011.6NANANA12.8467.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.46.9
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.56.76
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.46.72
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA26236.67
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66266.66
MisoMiso253152.61.026.2606415.7150013.632.36.46
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.02606.45
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.156.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.4156.34
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.45.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.75.72
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.45.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.35.56
White BeansRaw White Beans1501.280.330.250.30903.17NANANA23355.5
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.4415.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA34395.47
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA8605.45
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.45.4
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7335.4
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.75.35
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.25.33
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.77585.32
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.25.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.97535.26
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.85.25
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.55.23
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.45.06
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.45.03
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.8355
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.7354.96
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA21324.9
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA27374.9
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA364.9
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.34.88
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.84.8
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.8
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4174.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23274.66
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115354.64
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.54.6
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.34.6
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.54.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA16354.58
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.84.55
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.64.54
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.64.5
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7154.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.54.37
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3144.3
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.64.24
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.34.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA29344.2
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.34.2
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.44.2
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.74.2
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.44.2
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.44.14
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.4344.13
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.24.1
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.84.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6324.1
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6174.06
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5514.03
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.64.02
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.44
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.6143.96
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5363.95
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25343.94
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.33.9
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.83.9
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.43.86
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.63.84
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids6172.220.770.310.5109211.40011.426.532.23.83
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.33.73
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.7283.7
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.63.7
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.22353.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.22353.7
OkaraOkara65811.41.270.594.4080.5NANANANANA233.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36323.7
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.43.68
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16273.65
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA14293.63
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.63.6
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.323.57
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.33.57
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.73.57
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.33.57
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.43.56
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 500 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 500 calories.
Top 5 nuts & legumes with most amount of zinc per 500 calories are:
- Boiled Hyacinth Beans
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels