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59 Beans and Lentils Highest in Zinc

Ranked by a serving size.
11mg Zinc = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Canned Baked Beans
    5.8mg (53% DV) in 1 cup
  2. Natto
    5.3mg (48% DV) in 1 cup
  3. Canned Chili with Beans
    5.1mg (47% DV) in 1 cup
  4. Dry-Roasted Soybeans
    4.4mg (40% DV) in 1 cup
  5. Adzuki Beans
    4.1mg (37% DV) in 1 cup
  6. Firm Tofu
    4mg (36% DV) in 1 cup
  7. Lentils (Cooked)
    2.5mg (23% DV) in 1 cup
  8. Chickpeas (Garbanzo Beans) (Cooked)
    2.5mg (23% DV) in 1 cup
  9. Cooked Large White Beans
    2.5mg (22% DV) in 1 cup
  10. Black-Eyed Peas (Cowpeas)
    2.2mg (20% DV) in 1 cup
  11. Edamame
    2.1mg (19% DV) in 1 cup
  12. Cranberry Beans (Roman Beans)
    2mg (18% DV) in 1 cup
  13. Canned Navy Beans
    2mg (18% DV) in 1 cup
  14. Tofu Prepared with Calcium
    2mg (18% DV) in 1 cup
  15. Boiled Soybeans (Edamame)
    2mg (18% DV) in 1 cup
  16. Split Peas
    2mg (18% DV) in 1 cup
  17. Cooked Small White Beans
    2mg (18% DV) in 1 cup
  18. Black Beans
    1.9mg (18% DV) in 1 cup
  19. Cooked Red Kidney Beans
    1.9mg (17% DV) in 1 cup
  20. Tempeh
    1.9mg (17% DV) in 1 cup
  21. Navy Beans
    1.9mg (17% DV) in 1 cup
  22. Baked Beans
    1.8mg (17% DV) in 1 cup
  23. Canned Refried Beans
    1.8mg (16% DV) in 1 cup
  24. Lima Beans
    1.8mg (16% DV) in 1 cup
  25. Kidney Beans
    1.8mg (16% DV) in 1 cup
  26. Broad Beans (Fava)
    1.7mg (16% DV) in 1 cup
  27. Cooked Blackeyed Peas
    1.7mg (15% DV) in 1 cup
  28. Mung Beans (Cooked)
    1.7mg (15% DV) in 1 cup
  29. Pinto Beans (Cooked)
    1.7mg (15% DV) in 1 cup
  30. Cooked Green Soybeans
    1.6mg (15% DV) in 1 cup
  31. Canned Red Kidney Beans
    1.6mg (14% DV) in 1 cup
  32. Tempeh cooked
    1.6mg (14% DV) in 100 grams
  33. Canned Mature (White) Lima Beans
    1.6mg (14% DV) in 1 cup
  34. Great Northern Beans
    1.6mg (14% DV) in 1 cup
  35. California Red Kidney Beans
    1.5mg (14% DV) in 1 cup
  36. Mungo Beans (Cooked)
    1.5mg (14% DV) in 1 cup
  37. Black Turtle Beans
    1.4mg (13% DV) in 1 cup
  38. Unsweetened Soymilk
    1.2mg (11% DV) in 16oz glass
  39. Canned Kidney Beans
    1.2mg (11% DV) in 1 cup
  40. Firm Tofu
    1mg (10% DV) in 1/2 cup
  41. Tofu extra firm prepared with nigari
    1mg (9% DV) in 1/5 block
  42. Raw Peanuts
    0.9mg (8% DV) in 1 oz
  43. Peanut Butter (Chunk Style)
    0.9mg (8% DV) in 2 tbsp
  44. Veggie Burgers
    0.9mg (8% DV) in 1 pattie
  45. Peanut Butter (Smooth)
    0.9mg (8% DV) in 2 tbsp
  46. Fortified Chocolate Soymilk
    0.8mg (8% DV) in 1 cup
  47. Unsalted Peanut Butter (Smooth)
    0.8mg (7% DV) in 2 tbsp
  48. Soft Tofu
    0.8mg (7% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  49. Okara
    0.7mg (6% DV) in 1 cup
  50. Silk (Soymilk)
    0.6mg (6% DV) in 1 cup
  51. Cooked Broadbeans
    0.5mg (4% DV) in 100 grams
  52. Miso
    0.4mg (4% DV) in 1 tbsp
  53. Vanilla Soymilk
    0.3mg (3% DV) in 1 cup
  54. Hummus (Commercial)
    0.3mg (3% DV) in 1 tbsp
  55. Falafel
    0.3mg (2% DV) in 1 patty (approx 2-1/4 Inch dia)
  56. Stinky Tofu
    0.2mg (2% DV) in 1 block
  57. Hummus (Homemade)
    0.2mg (1% DV) in 1 tablespoon
  58. Soy Sauce
    0.1mg (1% DV) in 1 tbsp
  59. Tamari
    0.1mg (1% DV) in 1 tbsp

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.