Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.230.0320.350.270.032NA3.4000NANA2.44
NattoNatto00.0760.0900.10.062NA3.806.1600.005111.44
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.090.050.560.340.075NA95000NANA1.4
Canned Baked BeansCanned Baked Beans no Salt4.760.140.0570.41NA0.12NA2302.9500.140.761.33
MisoMiso2.020.0490.120.460.170.1NA9.60.04000.00514.81.3
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.110.0450.420.160.008NA49.600.920NANA1.16
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt0.860.170.0470.430.350.086NA17900.3400.241.471.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.150.0630.910.550.15NA15601.300.0951.471.1
Soy NutsDry-roasted Soybeans00.0950.170.240.110.05NA45.701.020NA8.241.06
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0470.0470.610.170.066NA9300.960NANA1
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.0850.0330.10.160.067NA58.30000.682.50.99
Canned White BeansBeans, white, mature seeds, canned00.0840.0320.0990.160.066NA570000.692.540.98
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.20.0880.560.110.032NA6.8000NANA0.98
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt0.610.0710.0380.320.170.085NA10500.7900.212.440.93
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt0.910.0880.0810.650.140.065NA9500.2700.0182.640.92
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.180.0540.470.340.081NA12400.340NANA0.92
Canned CowpeasCanned Common CowpeasNA0.0990.0960.460.250.058NA66.203.50NANA0.91
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1.40.0280.071.350.170.063NA46.502.540NANA0.87
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.180.0450.380.180.052NA1130000.662.50.85
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.160.0470.750.50.041NA5500.3400.0254.240.85
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.130.0460.460.170.094NA10200.9400.0246.60.84
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.150.0510.380.180.06NA152000NANA0.84
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.140.0480.370.370.14NA720000.161.740.83
Canned Large Lima BeansLima beans, large, mature seeds, canned00.070.0430.330.330.12NA63.3000NANA0.82
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0380.0190.460.250.14NA7201.1400.0512.530.82
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.130.0440.520.370.062NA119000NANA0.82
Cooked TempehTempeh, cooked00.0280.181.10.230.1NA10.80.072000.219.90.81
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt0.950.160.0580.550.390.064NA15100.9500.142.570.8
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1.90.140.0711.430.410.055NA89.500.9500.142.570.79
Boiled Kidney BeansBoiled All Types Kidney Beans00.130.0460.460.170.094NA10200.9400.0246.60.79
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.170.0420.190.180.089NA96000NANA0.77
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.130.0830.610.160.099NA28.400.9900.0255.060.77
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.130.050.580.230.099NA86.401.10NANA0.75
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.120.0490.650.260.041NA92000NANA0.74
Fried TofuTofu, fried0.370.0630.0190.0370.0520.037NA100000.0152.90.74
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.0630.0190.0370.0520.037NA10000NANA0.74
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.130.0720.490.160.09NA56.301.2500.652.430.74
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.170.0470.460.190.099NA10000.6400.0070.430.74
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.130.0430.220.150.16NA12000.5600.662.450.69
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0630.020.330.170.09NA29.300.8500.672.560.68
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0630.020.330.170.16NA29.300.8500.672.560.68
Canned Navy BeansBeans, navy, mature seeds, canned00.120.0490.430.150.091NA5500.6200.692.570.68
Roasted SoybeansSoybeans roasted without salt00.0210.0310.30.0970.044NA4500.470NANA0.67
Boiled SoybeansBoiled Soybeans no Salt00.090.170.230.10.14NA31.400.9900.2110.67
Canned Refried BeansRefried beans, canned, traditional style00.0840.0880.410.210.11NA12.206.6700.12.330.64
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.170.0420.380.20.12NA1130000.662.50.64
HummusHome Prepared Hummus00.050.0290.230.160.23NA33.304.4600.421.70.62
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.050.0120.34NA0.093NA1900.1700.0254.70.61
Commercial HummusHummus, commercial0.420.0680.0540.430.150.062NA20.30000.659.620.61
TempehTempeh00.0410.191.380.140.11NA12.50.042000.21100.59
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.150.130.680.20.06NA6702.9700.682.530.59
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.150.130.680.20.06NA6702.9700.682.530.59
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.170.0430.410.20.059NA660000.672.540.58
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.130.0530.40.240.093NA7101.1400.692.630.57
Canned Kidney BeansCanned All Types Kidney BeansNA0.140.0610.490.160.088NA4301.4300.0244.90.55
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0140.0152.30.20.077NA2000.1301.1500.55
Peanut SpreadLow Sugar Peanut Spread00.0180.0192.520.190.072NA220001.240.0920.54
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0460.0170.24NANANA2100.0880NANA0.54
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.0430.0160.22NANANA1800.0850NANA0.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt0.850.110.020.570.330.079NA12200.850NANA0.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.10.0480.420.170.081NA5800.930NANA0.5
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0180.0192.330.190.071NA15.60001.070.0850.47
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0260.0342.450.170.079NA16.50000.8400.47
Peanut ButterSmooth Peanut Butter00.0180.0182.240.180.094NA5.95000100.45
Canned Chickpeas Canned Chickpeas , Solids0.720.0190.0110.1NA0.083NA34.500.07200.212.450.45
FalafelHome prepared Falafel0.30.0440.050.310.0880.038NA2800.480NANA0.45
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids0.720.0180.0110.091NA0.084NA29.700.07200.212.460.43
Tofu YogurtTofu yogurt2.130.0640.0210.26NA0.021NA6.402.6600.333.720.33
Vitamins in Top 70 Cooked Legumes with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of vitamins in cooked legumes , sorted by most amount of Zinc per 100 calories.
Top 5 cooked legumes with most amount of zinc per 100 calories are:
- Boiled Hyacinth Beans
- Natto
- Boiled Adzuki Beans
- Canned Baked Beans no Salt
- Miso