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59 Beans and Lentils Highest in Zinc

Ranked by a serving size.
11mg Zinc = 100% DV
  1. Canned Baked Beans
    5.8mg (53% DV) in 1 cup
  2. Canned Chili With Beans
    5.1mg (47% DV) in 1 cup
  3. Adzuki Beans
    4.1mg (37% DV) in 1 cup
  4. Firm Tofu
    4mg (36% DV) in 1 cup
  5. Natto
    2.7mg (24% DV) in 1/2 cup
  6. Lentils (cooked)
    2.5mg (23% DV) in 1 cup
  7. Chickpeas (garbanzo Beans) (cooked)
    2.5mg (23% DV) in 1 cup
  8. Cooked Large White Beans
    2.5mg (22% DV) in 1 cup
  9. Black-eyed Peas (cowpeas)
    2.2mg (20% DV) in 1 cup
  10. Edamame
    2.1mg (19% DV) in 1 cup
  11. Cranberry Beans (roman Beans)
    2mg (18% DV) in 1 cup
  12. Canned Navy Beans
    2mg (18% DV) in 1 cup
  13. Tofu Prepared With Calcium
    2mg (18% DV) in 1 cup
  14. Boiled Soybeans (edamame)
    2mg (18% DV) in 1 cup
  15. Split Peas
    2mg (18% DV) in 1 cup
  16. Cooked Small White Beans
    2mg (18% DV) in 1 cup
  17. Black Beans
    1.9mg (18% DV) in 1 cup
  18. Cooked Red Kidney Beans
    1.9mg (17% DV) in 1 cup
  19. Tempeh
    1.9mg (17% DV) in 1 cup
  20. Navy Beans
    1.9mg (17% DV) in 1 cup
  21. Baked Beans
    1.8mg (17% DV) in 1 cup
  22. Canned Refried Beans
    1.8mg (16% DV) in 1 cup
  23. Lima Beans
    1.8mg (16% DV) in 1 cup
  24. Kidney Beans
    1.8mg (16% DV) in 1 cup
  25. Broad Beans (fava)
    1.7mg (16% DV) in 1 cup
  26. Cooked Blackeyed Peas
    1.7mg (15% DV) in 1 cup
  27. Mung Beans (cooked)
    1.7mg (15% DV) in 1 cup
  28. Pinto Beans (cooked)
    1.7mg (15% DV) in 1 cup
  29. Cooked Green Soybeans
    1.6mg (15% DV) in 1 cup
  30. Canned Red Kidney Beans
    1.6mg (14% DV) in 1 cup
  31. Tempeh Cooked
    1.6mg (14% DV) in 100 grams
  32. Canned Mature (white) Lima Beans
    1.6mg (14% DV) in 1 cup
  33. Great Northern Beans
    1.6mg (14% DV) in 1 cup
  34. California Red Kidney Beans
    1.5mg (14% DV) in 1 cup
  35. Mungo Beans (cooked)
    1.5mg (14% DV) in 1 cup
  36. Black Turtle Beans
    1.4mg (13% DV) in 1 cup
  37. Dry-roasted Soybeans
    1.3mg (12% DV) in 1oz
  38. Unsweetened Soymilk
    1.2mg (11% DV) in 16oz glass
  39. Canned Kidney Beans
    1.2mg (11% DV) in 1 cup
  40. Firm Tofu (With Calcium and Magnesium)
    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.