Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.962.44
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.881.4
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
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
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
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
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
Split Green PeasRaw Split Green Peas27.51.070.110.0450.240170.8600.120.746.16.350.96
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
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
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.70.9
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.70.87
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
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
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
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 Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.30.69
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.60.68
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.60.68
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.450.68
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.660.68
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.20.67
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.60.67
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.170.66
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.270.65
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.530.64
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.10.64
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.750.62
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.70.61
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.30.61
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.60.59
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.630.59
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.630.59
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.30.58
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.550.58
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.460.57
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.70.56
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.50.55
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.20.55
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.680.55
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.80.54
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.60.54
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.130.54
Macronutrients in Top 100 Legumes with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all legumes , sorted by most amount of Zinc per 100 calories.
Top 5 legumes with most amount of zinc per 100 calories are:
- Boiled Hyacinth Beans
- Shoyu Soy Sauce
- Raw Adzuki Beans
- Natto
- Boiled Adzuki Beans