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73 Beans and Lentils Highest in Zinc, Zn

Ranked by a Common Serving Size
11mg Zinc, Zn = 100% DV
  1. Canned Baked Beans
    5.8mg (53% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Canned Chili With Beans
    5.1mg (47% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Adzuki Beans
    4.1mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Firm Tofu
    4mg (36% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Canned Baked Beans With Beef
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Cooked Catjang Beans
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Lentils (Cooked)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Chickpeas (Garbanzo Beans) (Cooked)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  9. Cooked Large White Beans
    2.5mg (22% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Boiled Lupin Beans
    2.3mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Lupin Beans (Cooked)
    2.3mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Canned Cranberry Beans
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  13. Black-Eyed Peas (Cowpeas)
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  14. Edamame
    2.1mg (19% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Split Peas
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  16. Tofu Prepared With Calcium
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  17. Cranberry Beans (Roman Beans)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Canned Navy Beans
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  19. Cooked Small White Beans
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Boiled Soybeans (Edamame)
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Black Beans
    1.9mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Navy Beans
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  23. Cooked Red Kidney Beans
    1.9mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Baked Beans
    1.8mg (17% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Kidney Beans
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Lima Beans
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Canned Refried Beans
    1.8mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Cooked Blackeyed Peas
    1.7mg (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Broad Beans (Fava)
    1.7mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Mung Beans (Cooked)
    1.7mg (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Pinto Beans (Cooked)
    1.7mg (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Cooked Green Soybeans
    1.6mg (15% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  33. Canned Mature (White) Lima Beans
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  34. Great Northern Beans
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  35. Canned Red Kidney Beans
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  36. Boiled Red Kidney Beans
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  37. Mungo Beans (Cooked)
    1.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  38. California Red Kidney Beans
    1.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  39. Silk Very Vanilla Soy Milk
    1.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  40. Black Turtle Beans
    1.4mg (13% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  41. Fava Beans (Raw)
    1.3mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  42. Dry-Roasted Soybeans
    1.3mg (12% DV) in 1oz
    Database: Standard Release (Common) (Source)
  43. Canned Kidney Beans
    1.2mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  44. Unsweetened Soy Milk
    1.2mg (11% DV) in 16oz glass
    Database: Standard Release (Common) (Source)
  45. Firm Tofu (With Calcium And Magnesium)
    1mg (10% DV) in 1/2 cup
    Database: Standard Release (Common) (Source)
  46. Raw Peanuts
    0.9mg (8% DV) in 1 oz
    Database: Standard Release (Common) (Source)
  47. Peanut Butter (Chunk Style)
    0.9mg (8% DV) in 2 tbsp
    Database: Standard Release (Common) (Source)
  48. Silk Chai Soy Milk
    0.9mg (8% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  49. Silk Mocha Soy Milk
    0.9mg (8% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  50. Veggie Burgers
    0.9mg (8% DV) in 1 pattie
    Database: Standard Release (Common) (Source)
  51. Peanut Butter (Smooth)
    0.9mg (8% DV) in 2 tbsp
    Database: Standard Release (Common) (Source)
  52. Silk Coffee Soy Milk
    0.9mg (8% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  53. Soft Tofu
    0.8mg (7% DV) in 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
    Database: Standard Release (Common) (Source)
  54. Unsalted Peanut Butter (Smooth)
    0.8mg (7% DV) in 2 tbsp
    Database: Standard Release (Common) (Source)
  55. Fortified Chocolate Soy Milk
    0.8mg (8% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  56. Silk Chocolate Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  57. Silk Light Plain Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  58. Silk Light Vanilla Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  59. Silk Light Chocolate Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  60. Silk (Soy Milk)
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  61. Silk Vanilla Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  62. Silk Plus Omega-3 Dha Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  63. Silk Plus For Bone Health Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  64. Silk Plus Fiber Soy Milk
    0.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  65. Cooked Broadbeans
    0.5mg (4% DV) in 100 grams
    Database: Standard Release (Common) (Source)
  66. Vanilla Soy Milk
    0.3mg (3% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  67. Falafel
    0.3mg (2% DV) in 1 patty (approx 2-1/4 inch dia)
    Database: Standard Release (Common) (Source)
  68. Soy Protein Powder (Isolate)
    0.3mg (3% DV) in 1 tblsp
    Database: Standard Release (Common) (Source)
  69. Hummus (Homemade)
    0.2mg (1% DV) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  70. Fermented Tofu (Fuyu)
    0.2mg (2% DV) in 1 block
    Database: Standard Release (Common) (Source)
  71. Hummus (Commercial)
    0.2mg (2% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  72. Soy Sauce
    0.1mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
  73. Tamari
    0.1mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) (Source)
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