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200 Beans and Lentils Highest in Zinc, Zn

Ranked by a Common Serving Size
11mg Zinc, Zn = 100% DV
  1. Hyacinth Beans Mature Seeds Raw
    19.5mg (178% DV) in 1 cup
    Database: Standard Release (Source)
  2. Beans Baked Canned With Pork And Tomato Sauce
    13.5mg (123% DV) in 1 cup
    Database: Standard Release (Source)
  3. Cowpeas Catjang Mature Seeds Raw
    10.2mg (93% DV) in 1 cup
    Database: Standard Release (Source)
  4. Beans Adzuki Mature Seeds Raw
    9.9mg (90% DV) in 1 cup
    Database: Standard Release (Source)
  5. Peanuts Virginia Oil-Roasted With Salt
    9.5mg (86% DV) in 1 cup
    Database: Standard Release (Source)
  6. Peanuts Virginia Oil-Roasted Without Salt
    9.5mg (86% DV) in 1 cup
    Database: Standard Release (Source)
  7. Soybeans Mature Seeds Raw
    9.1mg (83% DV) in 1 cup
    Database: Standard Release (Source)
  8. Lupins Mature Seeds Raw
    8.6mg (78% DV) in 1 cup
    Database: Standard Release (Source)
  9. Winged Beans Mature Seeds Raw
    8.2mg (74% DV) in 1 cup
    Database: Standard Release (Source)
  10. Beans Navy Mature Seeds Raw
    7.6mg (69% DV) in 1 cup
    Database: Standard Release (Source)
  11. Beans White Mature Seeds Raw
    7.4mg (67% DV) in 1 cup
    Database: Standard Release (Source)
  12. Beans Cranberry (Roman) Mature Seeds Raw
    7.1mg (64% DV) in 1 cup
    Database: Standard Release (Source)
  13. Beans Black Mature Seeds Raw
    7.1mg (64% DV) in 1 cup
    Database: Standard Release (Source)
  14. Peas Green Split Mature Seeds Raw
    6.9mg (63% DV) in 1 cup
    Database: Standard Release (Source)
  15. Mungo Beans Mature Seeds Raw
    6.9mg (63% DV) in 1 cup
    Database: Standard Release (Source)
  16. Lentils Pink Or Red Raw
    6.9mg (63% DV) in 1 cup
    Database: Standard Release (Source)
  17. Peanuts Virginia Raw
    6.5mg (59% DV) in 1 cup
    Database: Standard Release (Source)
  18. Lentils Raw
    6.3mg (57% DV) in 1 cup
    Database: Standard Release (Source)
  19. Soy Meal Defatted Raw
    6.2mg (56% DV) in 1 cup
    Database: Standard Release (Source)
  20. Beans Small White Mature Seeds Raw
    6mg (55% DV) in 1 cup
    Database: Standard Release (Source)
  21. Vermicelli Made From Soy
    5.9mg (54% DV) in 1 cup
    Database: Standard Release (Source)
  22. Canned Baked Beans
    5.8mg (53% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  23. Yardlong Beans Mature Seeds Raw
    5.8mg (53% DV) in 1 cup
    Database: Standard Release (Source)
  24. Beans Dry Cooked With Ground Beef
    5.7mg (52% DV) in 1 cup
    Database: FNDDS (Source)
  25. Pigeon Peas (Red Gram) Mature Seeds Raw
    5.7mg (51% DV) in 1 cup
    Database: Standard Release (Source)
  26. Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Raw
    5.6mg (51% DV) in 1 cup
    Database: Standard Release (Source)
  27. Hyacinth Beans Mature Seeds Cooked Boiled Without Salt
    5.5mg (50% DV) in 1 cup
    Database: Standard Release (Source)
  28. Hyacinth Beans Mature Seeds Cooked Boiled With Salt
    5.5mg (50% DV) in 1 cup
    Database: Standard Release (Source)
  29. Mung Beans Mature Seeds Raw
    5.5mg (50% DV) in 1 cup
    Database: Standard Release (Source)
  30. Beans Yellow Mature Seeds Raw
    5.5mg (50% DV) in 1 cup
    Database: Standard Release (Source)
  31. Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Raw
    5.5mg (50% DV) in 1 cup
    Database: Standard Release (Source)
  32. Soybeans Mature Seeds Roasted Salted
    5.4mg (49% DV) in 1 cup
    Database: Standard Release (Source)
  33. Beans Pink Mature Seeds Raw
    5.4mg (49% DV) in 1 cup
    Database: Standard Release (Source)
  34. Soybeans Mature Seeds Roasted No Salt Added
    5.4mg (49% DV) in 1 cup
    Database: Standard Release (Source)
  35. Lima Beans Thin Seeded (Baby) Mature Seeds Raw
    5.3mg (48% DV) in 1 cup
    Database: Standard Release (Source)
  36. Beans Kidney All Types Mature Seeds Raw
    5.1mg (47% DV) in 1 cup
    Database: Standard Release (Source)
  37. Canned Chili With Beans
    5.1mg (47% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  38. Beans Chili Barbecue Ranch Style Cooked
    5.1mg (46% DV) in 1 cup
    Database: Standard Release (Source)
  39. Beans Kidney Red Mature Seeds Raw
    5.1mg (47% DV) in 1 cup
    Database: Standard Release (Source)
  40. Lima Beans Large Mature Seeds Raw
    5mg (46% DV) in 1 cup
    Database: Standard Release (Source)
  41. Beans Kidney Royal Red Mature Seeds Raw
    4.9mg (44% DV) in 1 cup
    Database: Standard Release (Source)
  42. Peanuts Valencia Raw
    4.9mg (44% DV) in 1 cup
    Database: Standard Release (Source)
  43. Beans Baked Canned With Franks
    4.8mg (44% DV) in 1 cup
    Database: Standard Release (Source)
  44. Peanut Butter Chunky Vitamin And Mineral Fortified
    4.8mg (44% DV) in 2 tbsp
    Database: Standard Release (Source)
  45. Broadbeans (Fava Beans) Mature Seeds Raw
    4.7mg (43% DV) in 1 cup
    Database: Standard Release (Source)
  46. Peanuts All Types Oil-Roasted Without Salt
    4.7mg (43% DV) in 1 cup,
    Database: Standard Release (Source)
  47. Beans Kidney California Red Mature Seeds Raw
    4.7mg (43% DV) in 1 cup
    Database: Standard Release (Source)
  48. Peanuts All Types Oil-Roasted With Salt
    4.7mg (43% DV) in 1 cup, chopped
    Database: Standard Release (Source)
  49. Beans Adzuki Mature Seeds Canned Sweetened
    4.6mg (42% DV) in 1 cup
    Database: Standard Release (Source)
  50. Peanut Butter Smooth Vitamin And Mineral Fortified
    4.6mg (42% DV) in 2 tbsp
    Database: Standard Release (Source)
  51. Beans Pinto Mature Seeds Raw
    4.4mg (40% DV) in 1 cup
    Database: Standard Release (Source)
  52. Peanuts Valencia Oil-Roasted With Salt
    4.4mg (40% DV) in 1 cup
    Database: Standard Release (Source)
  53. Peanuts Valencia Oil-Roasted Without Salt
    4.4mg (40% DV) in 1 cup
    Database: Standard Release (Source)
  54. Beans Great Northern Mature Seeds Raw
    4.2mg (38% DV) in 1 cup
    Database: Standard Release (Source)
  55. Adzuki Beans
    4.1mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  56. Beans Adzuki Mature Seed Cooked Boiled With Salt
    4.1mg (37% DV) in 1 cup
    Database: Standard Release (Source)
  57. Beans Black Turtle Mature Seeds Raw
    4mg (37% DV) in 1 cup
    Database: Standard Release (Source)
  58. Firm Tofu
    4mg (36% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  59. Soybean Curd Cheese
    3.9mg (35% DV) in 1 cup
    Database: Standard Release (Source)
  60. Mothbeans Mature Seeds Raw
    3.8mg (34% DV) in 1 cup
    Database: Standard Release (Source)
  61. Beans Baked Canned With Pork
    3.7mg (34% DV) in 1 cup
    Database: Standard Release (Source)
  62. Peanut Flour Low Fat
    3.6mg (33% DV) in 1 cup
    Database: Standard Release (Source)
  63. Soy Flour Low-Fat
    3.6mg (33% DV) in 1 cup, stirred
    Database: Standard Release (Source)
  64. Meat Substitute Cereal- And Vegetable Protein-Based Fried
    3.5mg (32% DV) in 1 cup, cubes
    Database: FNDDS (Source)
  65. Beans French Mature Seeds Raw
    3.5mg (32% DV) in 1 cup
    Database: Standard Release (Source)
  66. Beans Baked Canned No Salt Added
    3.5mg (32% DV) in 1 cup
    Database: Standard Release (Source)
  67. Papad
    3.4mg (31% DV) in 100 grams
    Database: Standard Release (Source)
  68. Soy Flour Full-Fat Raw
    3.3mg (30% DV) in 1 cup, stirred
    Database: Standard Release (Source)
  69. Vegetarian Stroganoff
    3.3mg (30% DV) in 1 box (3.2 oz), dry, yields
    Database: FNDDS (Source)
  70. Canned Baked Beans With Beef
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  71. Cooked Catjang Beans
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  72. Cowpeas Catjang Mature Seeds Cooked Boiled With Salt
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Source)
  73. Peanuts Spanish Raw
    3.1mg (28% DV) in 1 cup
    Database: Standard Release (Source)
  74. Peanut Flour Defatted
    3.1mg (28% DV) in 1 cup
    Database: Standard Release (Source)
  75. Soy Flour Full-Fat Roasted
    3mg (28% DV) in 1 cup, stirred
    Database: Standard Release (Source)
  76. Beans White Mature Seeds Canned
    2.9mg (27% DV) in 1 cup
    Database: Standard Release (Source)
  77. Peanuts Spanish Oil-Roasted With Salt
    2.9mg (27% DV) in 1 cup
    Database: Standard Release (Source)
  78. Peanuts Spanish Oil-Roasted Without Salt
    2.9mg (27% DV) in 1 cup
    Database: Standard Release (Source)
  79. Chickpeas Dry Cooked Fat Not Added In Cooking
    2.7mg (25% DV) in 1 cup
    Database: FNDDS (Source)
  80. Natto
    2.7mg (24% DV) in 1/2 cup
    Database: Standard Release (Source)
  81. Meatballs Meatless
    2.6mg (24% DV) in 1 cup
    Database: Standard Release (Source)
  82. Soy Flour Defatted
    2.6mg (23% DV) in 1 cup
    Database: Standard Release (Source)
  83. Chickpea Flour (Besan)
    2.6mg (24% DV) in 1 cup
    Database: Standard Release (Source)
  84. White Beans Dry Cooked Fat Not Added In Cooking
    2.5mg (22% DV) in 1 cup
    Database: FNDDS (Source)
  85. Green Soybeans
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Source)
  86. Cooked Large White Beans
    2.5mg (22% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  87. Beans Dry Cooked With Pork
    2.5mg (23% DV) in 1 cup
    Database: FNDDS (Source)
  88. Black Beans Cuban Style
    2.5mg (23% DV) in 1 cup
    Database: FNDDS (Source)
  89. Lentils (Cooked)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  90. Chickpeas Dry Cooked Ns As To Fat Added In Cooking
    2.5mg (23% DV) in 1 cup
    Database: FNDDS (Source)
  91. Chickpeas Dry Cooked Made With Oil
    2.5mg (23% DV) in 1 cup
    Database: FNDDS (Source)
  92. Chickpeas Dry Cooked Made With Margarine
    2.5mg (23% DV) in 1 cup
    Database: FNDDS (Source)
  93. Beans White Mature Seeds Cooked Boiled With Salt
    2.5mg (22% DV) in 1 cup
    Database: Standard Release (Source)
  94. Lentils Mature Seeds Cooked Boiled With Salt
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Source)
  95. Stewed Chickpeas With Potatoes Puerto Rican Style
    2.5mg (22% DV) in 1 cup
    Database: FNDDS (Source)
  96. Winged Beans Mature Seeds Cooked Boiled Without Salt
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Source)
  97. Winged Beans Mature Seeds Cooked Boiled With Salt
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Source)
  98. Chickpeas (Garbanzo Beans) (Cooked)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  99. Cowpeas Dry Cooked With Pork
    2.4mg (22% DV) in 1 cup
    Database: FNDDS (Source)
  100. White Beans Dry Cooked Ns As To Fat Added In Cooking
    2.3mg (21% DV) in 1 cup
    Database: FNDDS (Source)
  101. White Beans Dry Cooked Made With Oil
    2.3mg (21% DV) in 1 cup
    Database: FNDDS (Source)
  102. White Beans Dry Cooked Made With Margarine
    2.3mg (21% DV) in 1 cup
    Database: FNDDS (Source)
  103. Beans And Franks
    2.3mg (21% DV) in 1 cup
    Database: FNDDS (Source)
  104. Cowpeas Dry Cooked Fat Not Added In Cooking
    2.3mg (21% DV) in 1 cup
    Database: FNDDS (Source)
  105. Boiled Lupin Beans
    2.3mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  106. Lentils Dry Cooked Fat Not Added In Cooking
    2.3mg (21% DV) in 1 cup
    Database: FNDDS (Source)
  107. Lupin Beans (Cooked)
    2.3mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  108. Eden Foods Inc. - Organic Black Soy Beans
    2.2mg (20% DV) in 0.5 cup
    Brand: Eden Foods Inc. Database: Branded Food (Source)
  109. Peas Dry Cooked With Pork
    2.2mg (20% DV) in 1 cup
    Database: FNDDS (Source)
  110. Canned Cranberry Beans
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  111. Black-Eyed Peas (Cowpeas)
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  112. Vegetarian Chili Made With Meat Substitute
    2.2mg (20% DV) in 1 cup
    Database: FNDDS (Source)
  113. Soybeans Dry Cooked Fat Not Added In Cooking
    2.1mg (19% DV) in 1 cup
    Database: FNDDS (Source)
  114. Refried Beans With Meat
    2.1mg (19% DV) in 1 cup
    Database: FNDDS (Source)
  115. Cowpeas Dry Cooked Ns As To Fat Added In Cooking
    2.1mg (19% DV) in 1 cup
    Database: FNDDS (Source)
  116. Cowpeas Dry Cooked Fat Added In Cooking
    2.1mg (19% DV) in 1 cup
    Database: FNDDS (Source)
  117. Chickpeas Canned Drained Fat Not Added In Cooking
    2.1mg (19% DV) in 1 cup
    Database: FNDDS (Source)
  118. Lentils Dry Cooked Ns As To Fat Added In Cooking
    2.1mg (19% DV) in 1 cup
    Database: FNDDS (Source)
  119. Lentils Dry Cooked Made With Oil
    2.1mg (19% DV) in 1 cup
    Database: FNDDS (Source)
  120. Lentils Dry Cooked Made With Margarine
    2.1mg (19% DV) in 1 cup
    Database: FNDDS (Source)
  121. Edamame
    2.1mg (19% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  122. Beans Cranberry (Roman) Mature Seeds Cooked Boiled With Salt
    2mg (18% DV) in 1 cup
    Database: Standard Release (Source)
  123. Split Peas
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  124. Beans Small White Mature Seeds Cooked Boiled With Salt
    2mg (18% DV) in 1 cup
    Database: Standard Release (Source)
  125. Peas Split Mature Seeds Cooked Boiled With Salt
    2mg (18% DV) in 1 cup
    Database: Standard Release (Source)
  126. Cranberry Beans (Roman Beans)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  127. Canned Navy Beans
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  128. Cooked Small White Beans
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  129. Tofu Prepared With Calcium
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  130. Boiled Soybeans (Edamame)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  131. Beans Kidney Red Mature Seeds Canned Drained Solids
    2mg (18% DV) in 1 can drained solids
    Database: Standard Release (Source)
  132. Tofu Hard Prepared With Nigari
    2mg (18% DV) in 1/4 block
    Database: Standard Release (Source)
  133. Soybeans Mature Seeds Cooked Boiled With Salt
    2mg (18% DV) in 1 cup
    Database: Standard Release (Source)
  134. Black Brown Or Bayo Beans Dry Cooked Made With Oil
    1.9mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  135. Red Kidney Beans Dry Cooked Fat Not Added In Cooking
    1.9mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  136. Soybeans Dry Cooked Fat Added In Cooking
    1.9mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  137. Soybeans Dry Cooked Ns As To Fat Added In Cooking
    1.9mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  138. Cooked Red Kidney Beans
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  139. Refried Beans With Cheese
    1.9mg (17% DV) in 1 cup
    Database: FNDDS (Source)
  140. Beans Black Mature Seeds Cooked Boiled With Salt
    1.9mg (18% DV) in 1 cup
    Database: Standard Release (Source)
  141. Lima Beans Thin Seeded (Baby) Mature Seeds Cooked Boiled Without Salt
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  142. Beans Kidney Red Mature Seeds Cooked Boiled With Salt
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  143. Chickpeas Canned Drained Ns As To Fat Added In Cooking
    1.9mg (18% DV) in 1 cup
    Database: FNDDS (Source)
  144. Chickpeas Canned Drained Made With Oil
    1.9mg (18% DV) in 1 cup
    Database: FNDDS (Source)
  145. Beans Yellow Mature Seeds Cooked Boiled With Salt
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  146. Black Beans
    1.9mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  147. Navy Beans
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  148. Beans Yellow Mature Seeds Cooked Boiled Without Salt
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  149. Meat Extender
    1.9mg (18% DV) in 1 cup
    Database: Standard Release (Source)
  150. Tempeh
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  151. Beans Kidney All Types Mature Seeds Cooked Boiled With Salt
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  152. Beans Navy Mature Seeds Cooked Boiled With Salt
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  153. Lima Beans Thin Seeded (Baby) Mature Seeds Cooked Boiled With Salt
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  154. Fava Beans Dry Cooked Fat Not Added In Cooking
    1.8mg (16% DV) in 1 cup
    Database: FNDDS (Source)
  155. Red Kidney Beans Dry Cooked Made With Oil
    1.8mg (16% DV) in 1 cup
    Database: FNDDS (Source)
  156. Red Kidney Beans Dry Cooked Made With Margarine
    1.8mg (16% DV) in 1 cup
    Database: FNDDS (Source)
  157. Refried Beans Made With Animal Fat Or Meat Drippings
    1.8mg (16% DV) in 1 cup
    Database: FNDDS (Source)
  158. Baked Beans
    1.8mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  159. Kidney Beans
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  160. Lima Beans
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  161. Yardlong Beans Mature Seeds Cooked Boiled Without Salt
    1.8mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  162. Canned Refried Beans
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  163. Yardlong Beans Mature Seeds Cooked Boiled With Salt
    1.8mg (17% DV) in 1 cup
    Database: Standard Release (Source)
  164. Lima Beans Large Mature Seeds Cooked Boiled With Salt
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Source)
  165. White Beans Canned Drained Fat Not Added In Cooking
    1.7mg (16% DV) in 1 cup
    Database: FNDDS (Source)
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