Highest Zinc in Legumes

Legumes tend to have lower zinc density compared to foods overall, but top sources in this category still provide meaningful amounts.

All foods Dairy and Eggs Fish & Shellfish Grains Legumes Meats Nuts & Seeds
#1 15.1 mg
Peanut butter, chunky, vitamin and mineral fortified
Full nutrient profile
#2 14.4 mg
Peanut butter, smooth, vitamin and mineral fortified
Full nutrient profile
#3 9.3 mg
Hyacinth beans, mature seeds, raw
Full nutrient profile
# Food mg / 100g
4 Peanuts, virginia, oil-roasted, without salt
6.6
5 Peanuts, virginia, oil-roasted, with salt
6.6
6 Cowpeas, catjang, mature seeds, raw
6.1
7 Peanut flour, low fat
6.0
8 Beans, baked, canned, with pork and tomato sauce
5.5
9 Peanut flour, defatted
5.1
10 Soy meal, defatted, raw
5.1
11 Beans, adzuki, mature seeds, raw
5.0
12 Tofu, dried-frozen (koyadofu)
4.9
13 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
4.9
14 Soybeans, mature seeds, raw
4.9
15 Soybeans, mature seeds, dry roasted
4.8
16 Lupins, mature seeds, raw
4.8
17 Winged beans, mature seeds, raw
4.5
18 Flour, soy, defatted
4.4
19 Peanuts, virginia, raw
4.4
20 Soy protein concentrate, produced by alcohol extraction
4.4
21 Soy protein concentrate, produced by acid wash
4.4
22 Vermicelli, made from soy
4.2
23 Soy flour, low-fat
4.1
24 Soy protein isolate
4.0
25 Soy protein isolate, potassium type
4.0
26 Soy flour, full-fat, raw
3.9
27 Lentils, dry
3.9
28 Beans, Dry, Medium Red (0% moisture)
3.8
29 Flour, soy, full-fat
3.8
30 Beans, Dry, Brown (0% moisture)
3.7
31 Beans, white, mature seeds, raw
3.7
32 Blackeye pea, dry
3.7
33 Beans, black, mature seeds, raw
3.6
34 Beans, navy, mature seeds, raw
3.6
35 Beans, cranberry (roman), mature seeds, raw
3.6
36 Lentils, pink or red, raw
3.6
37 Soy flour, full-fat, roasted
3.6
38 Beans, Dry, Small White (0% moisture)
3.5
39 Peanut spread, reduced sugar
3.5
40 Beans, Dry, Light Red Kidney (0% moisture)
3.5
41 Beans, Dry, Tan (0% moisture)
3.5
42 Yardlong beans, mature seeds, raw
3.5
43 Peas, green, split, mature seeds, raw
3.5
44 Beans, Dry, Great Northern (0% moisture)
3.5
45 Beans, Dry, Pinto (0% moisture)
3.4
46 Beans, Dry, Flor de Mayo (0% moisture)
3.4
47 Papad
3.4
48 Beans, Dry, Black (0% moisture)
3.4
49 Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
3.4
50 Beans, Dry, Carioca (0% moisture)
3.4
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Zinc in foods Per 100g · USDA FoodData Central