Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217219
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA319814
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.311113
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.315312.5
NattoNatto83743.76.32.921.7050.319.4NANANA21.47712
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.311.3
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.89511
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.39711
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.68710.6
MisoMiso786244.071.69.84010124.6240021.450.810
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.77.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.77.9
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA29307.03
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.7796.23
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA30356.07
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA535.95
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.3522315.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA425.7
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA22195.56
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.65.48
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.85.48
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.75.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.85.04
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.34.56
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA34374.52
TempehTempeh76243100.9816030.310.7NANANA14.780.54.52
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.5354.45
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA19294.45
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.64.33
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.34.33
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4681.80.460.350.42083.7NANANANA15334.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.44.25
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.44.2
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.74.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.6324.1
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.4304
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.43.97
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4681.550.210.110.54083.711.5NANANA33333.97
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.83.9
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA21363.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.8313.77
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4801.50.330.0360.78092NANANANA26.6273.57
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.8333.5
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA25223.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA30283.33
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.4303.3
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.2303.06
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.53
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.22.94
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA13192.78
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.32.58
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.62.58
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3141.80.370.610.53053.62.42002.4218.7212.58
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.3282.54
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.4282.5
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.72.46
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.72.46
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.72.42
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4643.85NANANA082.4NANANANANA282.34
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA25282.34
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA312.34
Canned Refried BeansRefried beans, canned, traditional style3577.982.50.671.43053.82.14002.1414.719.82.3
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3252.220.490.470.34060.24.05NANANA18.318.32.22
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3252.220.460.470.34060.24.05NANANA18.318.32.22
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.4242.14
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.4242.14
Canned Kidney BeansCanned All Types Kidney Beans3332.40.560.330.42057.57.34007.341720.71.83
Tofu YogurtTofu yogurt3737.141.030.463.58063.34.92NANANA0.79141.23
Macronutrients in Top 70 Cooked Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 cooked legumes with most amount of zinc per 14 ounces are:
- Dry-roasted Soybeans
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Soybeans roasted without salt
- Natto