Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.812
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.46.9
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.46.72
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA26236.67
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
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
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
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
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.84.8
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
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
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.64.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.54.37
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
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
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
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 Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.53.43
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA28283.4
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA28283.4
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.23.4
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.33.4
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA19413.35
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.4533.34
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.3313.3
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.33.24
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.73.22
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.43.22
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.73.08
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.63.06
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.43.04
TempehTempeh260286.60.6510.60207.03NANANA9.64532.97
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA38332.97
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA38332.97
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.52.92
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.82.9
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.32.85
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.42.8
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.42.77
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6312.74
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.42.74
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA6192.7
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.17182.7
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.72.68
Macronutrients in Top 100 Legumes with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Zinc per 500 calories.
Top 5 legumes with most amount of zinc per 500 calories are:
- Boiled Hyacinth Beans
- Shoyu Soy Sauce
- Raw Adzuki Beans
- Natto
- Boiled Adzuki Beans