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74 Beans and Lentils Highest in Zinc

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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. Cooked Catjang Beans
    3.2mg (29% DV) in 1 cup
  6. Canned Baked Beans With Beef
    3.2mg (29% 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. Boiled Lupin Beans
    2.3mg (21% DV) in 1 cup
  11. Lupin Beans (Cooked)
    2.3mg (21% DV) in 1 cup
  12. Black-Eyed Peas (Cowpeas)
    2.2mg (20% DV) in 1 cup
  13. Canned Cranberry Beans
    2.2mg (20% DV) in 1 cup
  14. Edamame
    2.1mg (19% DV) in 1 cup
  15. Cranberry Beans (Roman Beans)
    2mg (18% DV) in 1 cup
  16. Canned Navy Beans
    2mg (18% DV) in 1 cup
  17. Tofu Prepared With Calcium
    2mg (18% DV) in 1 cup
  18. Boiled Soybeans (Edamame)
    2mg (18% DV) in 1 cup
  19. Split Peas
    2mg (18% DV) in 1 cup
  20. Cooked Small White Beans
    2mg (18% DV) in 1 cup
  21. Black Beans
    1.9mg (18% DV) in 1 cup
  22. Cooked Red Kidney Beans
    1.9mg (17% DV) in 1 cup
  23. Navy Beans
    1.9mg (17% DV) in 1 cup
  24. Baked Beans
    1.8mg (17% DV) in 1 cup
  25. Canned Refried Beans
    1.8mg (16% DV) in 1 cup
  26. Lima Beans
    1.8mg (16% DV) in 1 cup
  27. Kidney Beans
    1.8mg (16% DV) in 1 cup
  28. Broad Beans (Fava)
    1.7mg (16% DV) in 1 cup
  29. Cooked Blackeyed Peas
    1.7mg (15% DV) in 1 cup
  30. Mung Beans (Cooked)
    1.7mg (15% DV) in 1 cup
  31. Pinto Beans (Cooked)
    1.7mg (15% DV) in 1 cup
  32. Cooked Green Soybeans
    1.6mg (15% DV) in 1 cup
  33. Boiled Red Kidney Beans
    1.6mg (14% DV) in 1 cup
  34. Canned Red Kidney Beans
    1.6mg (14% DV) in 1 cup
  35. Canned Mature (White) Lima Beans
    1.6mg (14% DV) in 1 cup
  36. Great Northern Beans
    1.6mg (14% DV) in 1 cup
  37. California Red Kidney Beans
    1.5mg (14% DV) in 1 cup
  38. Silk Very Vanilla Soy Milk
    1.5mg (14% DV) in 1 cup
  39. Mungo Beans (Cooked)
    1.5mg (14% DV) in 1 cup
  40. Black Turtle Beans
    1.4mg (13% DV) in 1 cup
  41. Dry-roasted Soybeans
    1.3mg (12% DV) in 1oz
  42. Fava Beans (Raw)
    1.3mg (11% DV) in 1 cup
  43. Morningstar Farms Veggie Burgers
    1.3mg (11% DV) in 1 burger
  44. Unsweetened Soy Milk
    1.2mg (11% DV) in 16oz glass
  45. Canned Kidney Beans
    1.2mg (11% DV) in 1 cup
  46. Firm Tofu (With Calcium and Magnesium)
    1mg (10% DV) in 1/2 cup
  47. Raw Peanuts
    0.9mg (8% DV) in 1 oz
  48. Silk Chai Soy Milk
    0.9mg (8% DV) in 1 cup
  49. Silk Mocha Soy Milk
    0.9mg (8% DV) in 1 cup
  50. Silk Coffee Soy Milk
    0.9mg (8% DV) in 1 cup
  51. Peanut Butter (Chunk Style)
    0.9mg (8% DV) in 2 tbsp
  52. Veggie Burgers
    0.9mg (8% DV) in 1 pattie
  53. Peanut Butter (Smooth)
    0.9mg (8% DV) in 2 tbsp
  54. Fortified Chocolate Soy Milk
    0.8mg (8% DV) in 1 cup
  55. Unsalted Peanut Butter (Smooth)
    0.8mg (7% DV) in 2 tbsp
  56. Soft Tofu
    0.8mg (7% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  57. Silk (Soy Milk)
    0.6mg (6% DV) in 1 cup
  58. Silk Vanilla Soy Milk
    0.6mg (6% DV) in 1 cup
  59. Silk Chocolate Soy Milk
    0.6mg (6% DV) in 1 cup
  60. Silk Light Plain Soy Milk
    0.6mg (6% DV) in 1 cup
  61. Silk Light Vanilla Soy Milk
    0.6mg (6% DV) in 1 cup
  62. Silk Light Chocolate Soy Milk
    0.6mg (6% DV) in 1 cup
  63. Silk Plus Omega-3 Dha Soy Milk
    0.6mg (6% DV) in 1 cup
  64. Silk Plus For Bone Health Soy Milk
    0.6mg (6% DV) in 1 cup
  65. Silk Plus Fiber Soy Milk
    0.6mg (6% DV) in 1 cup
  66. Cooked Broadbeans
    0.5mg (4% DV) in 100 grams
  67. Vanilla Soy Milk
    0.3mg (3% DV) in 1 cup
  68. Soy Protein Powder (Isolate)
    0.3mg (3% DV) in 1 tblsp
  69. Hummus (Commercial)
    0.3mg (3% DV) in 1 tbsp
  70. Falafel
    0.3mg (2% DV) in 1 patty (approx 2-1/4 Inch dia)
  71. Stinky Tofu
    0.2mg (2% DV) in 1 block
  72. Hummus (Homemade)
    0.2mg (1% DV) in 1 tablespoon
  73. Soy Sauce
    0.1mg (1% DV) in 1 tbsp
  74. Tamari
    0.1mg (1% DV) in 1 tbsp

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