Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.962.44
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.162.3
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.852.03
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.11.84
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA331.8
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.71.8
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.41.64
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.041.53
NattoNatto47.45.20.750.352.6062.3NANANA2.569.21.44
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.41.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.881.4
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.11.35
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.71.34
Canned Baked BeansCanned Baked Beans no Salt950.380.0980.0740.089019.57.4NANANA5.244.571.33
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.21.33
MisoMiso50.53.040.520.21.250133.133.03002.736.461.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.2121.3
Soy VermicelliVermicelli, made from soy30.20.030.0040.0010.0110255.27NANANA1.180.031.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.4831.27
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.35131.16
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari696.910.463.4303.03NANANANA0.418.741.14
Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.281.14
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.661.1
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.5671.1
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.21.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt86.20.330.0460.0320.12017.41.55NANANA6.87.781.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.6121.1
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.871.1
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.631.1
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.331.07
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.241.07
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.61.06
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.651.06
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.61.05
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.81.05
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.31.05
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.671
Red LentilsRaw Pink Or Red Lentils280.610.110.070.25017.6NANANANA36.681
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.1571
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.5370.99
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.370.98
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.40.98
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt683.970.560.0640.99010NANANANANA7.220.98
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.670.98
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.350.96
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.030.96
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.40.94
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt611.580.160.0260.68016.72.93NANANA4.635.40.93
LentilsRaw Lentils28.40.30.0440.0320.120180.580.07700.423.0470.93
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.90.92
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.660.92
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.90.92
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.030.92
Canned CowpeasCanned Common Cowpeas1300.710.190.110.19017.7NANANANA4.36.160.91
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.320.91
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.70.9
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.3430.88
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.70.87
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.80.86
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.560.86
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.70.85
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt84.70.330.0460.0240.120182.46NANANA7.037.070.85
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt78.70.390.0570.130.0840180.25NANANA5.836.830.84
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt73.50.340.0880.0670.079018NANANANA6.326.870.84
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.10.84
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.350.84
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.30.84
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.70.83
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt870.330.0770.0450.10182.52NANANA6.16.80.83
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.240.82
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.760.82
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.40.82
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.430.81
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.20.81
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.330.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.70.8
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.80.79
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.20.79
Boiled Kidney BeansBoiled All Types Kidney Beans78.70.390.0570.130.0850180.25NANANA5.046.830.79
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.860.78
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.160.78
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.880.77
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.30.77
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1230.440.150.0630.1018.32.3002.35.36.440.77
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.060.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.60.74
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.10.74
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.970.74
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.970.74
OkaraOkara1322.280.250.120.88016NANANANANA4.630.74
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.360.74
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.880.74
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.40.73
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.80.73
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.50.72
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.460.71
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.460.71
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.340.71
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.460.71
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.80.40.0590.010.093022.5NANANANANA1.480.71
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 100 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 100 calories.
Top 5 nuts & legumes with most amount of zinc per 100 calories are:
- Boiled Hyacinth Beans
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels