Zinc in Legumes

List of legumes with a high zinc content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Soy meal 5.06mg 46%
2 Soy protein concentrate 4.4mg 40%
3 Soy protein isolate 4.03mg 36.6%
4 Peanuts 3.27mg 29.7%
5 Roasted peanuts 2.77mg 25.2%
6 Chickpeas 2.76mg 25.1%
7 Fenugreek seed 2.5mg 22.7%
8 Adzuki beans 1.77mg 16.1%
9 Tofu 1.56mg 14.2%
10 Cooked chickpeas 1.53mg 13.9%
11 Lentil sprouts 1.51mg 13.7%
12 Lupin beans 1.38mg 12.5%
13 Edamame 1.37mg 12.5%
14 Cowpeas 1.29mg 11.7%
15 Lentils 1.27mg 11.5%
16 Green peas 1.24mg 11.3%
17 Soy bean sprouts 1.17mg 10.6%
18 Soy beans 1.15mg 10.5%
19 Tempeh 1.14mg 10.4%
20 Black beans 1.12mg 10.2%
21 Extra-firm tofu 1.07mg 9.7%
22 Pea sprouts 1.05mg 9.5%
23 Navy beans 1.03mg 9.4%
24 Fava beans 1.01mg 9.2%
25 Peas 1mg 9.1%
26 Kidney beans 1mg 9.1%
27 Pinto beans 0.98mg 8.9%
28 Pink beans 0.96mg 8.7%
29 Alfalfa sprouts 0.92mg 8.4%
30 Pigeon peas 0.9mg 8.2%
31 Mung beans 0.84mg 7.6%
32 Firm tofu 0.83mg 7.5%
33 Lima beans 0.79mg 7.2%
34 Canned green peas 0.71mg 6.5%
35 Broad beans (raw) 0.58mg 5.3%
36 Pinto beans sprouts 0.5mg 4.5%
37 Broad beans 0.47mg 4.3%
38 Soy sauce (tamari) 0.43mg 3.9%
39 Mung bean sprouts 0.41mg 3.7%
40 Kidney bean sprouts 0.4mg 3.6%
41 Yardlong beans 0.36mg 3.3%
42 Green beans (snap beans) 0.25mg 2.3%
43 Hydrolyzed soy sauce 0.23mg 2.1%