Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16869.47
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.26.97
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.66.5
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.56.23
NattoNatto419223.161.46110259.7NANANA10.738.56
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA165.66
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.75.54
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.35.5
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.55.3
MisoMiso393122.030.84.9050.312.3120010.725.45.1
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.33.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.33.95
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.5153.5
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.53.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.63.04
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.42.98
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.42.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA212.86
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.532.78
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.32.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.56312.74
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.32.56
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7182.52
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA12362.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.52.26
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.32.26
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.62.22
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.42.22
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6182.16
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.642.16
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.52.14
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2520.990.140.330.21045.20.64NANANA14.717.22.12
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.6182.1
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2781.230.190.350.27NA51.70.73000.732116.32.04
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2500.750.170.10.23046.3NANANANA15.3162.04
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2180.790.130.0240.30393.6NANANA10.7152
Boiled Kidney BeansBoiled All Types Kidney Beans2520.990.140.340.21045.20.64NANANA12.717.22
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt2340.770.110.0560.270425.75NANANA16.516.62
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2841.30.270.270.190520.67000.6718181.94
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2960.970.250.190.23055.40.71NANANA10.5181.9
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt2280.750.180.10.23041.45.75NANANA1415.51.9
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2400.750.160.0180.39046NANANANA13.313.41.8
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2340.890.280.170.2042NANANANA1416.51.75
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1650.560.140.110.13030NANANANA12.5111.67
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2080.750.230.0180.240383.97NANANA15141.67
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2081.10.0750.660.048036.44NANANA12.7151.65
Canned Navy BeansBeans, navy, mature seeds, canned2240.850.220.170.2040.60.56NANANA10151.53
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2580.690.180.130.16048.30.64NANANA16.516.21.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.850.650.260.43041.3NANANANA12161.47
Canned CowpeasCanned Common Cowpeas1531.10.290.170.3027NANANANA6.559.41.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned2260.770.240.140.18041.72.8NANANA9.7214.61.3
Canned Large Lima BeansLima beans, large, mature seeds, canned1570.340.0770.0460.1029.6NANANANA9.539.81.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1570.890.180.30.27026.81.2001.29.3310.61.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2561.50.160.570.33047.7NANANANA18.7141.27
Canned Chickpeas Canned Chickpeas , Solids2765.50.420.0711.85044.77.96NANANA12.7141.25
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1610.710.250.10.16029.43.67003.678.5310.41.23
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.440.0730.0140.17024.6NANANANA7.34111.23
Canned Pinto BeansCanned Pinto Beans, Solids2261.80.310.310.230401.07001.0711141.2
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2321.92NANANA041.2NANANANANA141.17
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2744.90.420.0711.84045.47.94NANANA12.5141.17
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.51.17
Canned Refried BeansRefried beans, canned, traditional style17941.250.340.720271.07001.077.349.91.15
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1631.10.240.230.170302.02NANANA9.139.131.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1631.10.230.230.170302.02NANANA9.139.131.1
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1810.580.150.110.130330.46NANANA13.7121.07
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1810.580.150.110.130330.46NANANA13.7121.07
Canned Kidney BeansCanned All Types Kidney Beans1671.20.280.160.21028.83.67003.678.5310.40.91
Tofu YogurtTofu yogurt1873.570.510.231.8031.72.46NANANA0.46.950.62
Macronutrients in Top 70 Cooked Legumes with the highest Zinc content per 7 oz
In the above table you can find and compare the amount of macronutrients in cooked legumes , sorted by most amount of Zinc per 7 ounces.
Top 5 cooked legumes with most amount of zinc per 7 ounces are:
- Dry-roasted Soybeans
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Soybeans roasted without salt
- Natto