The percentage of zinc in beans
Beans are a good source of zinc, but the amount of zinc can vary depending on the type of bean.
According to the USDA National Nutrient Database, a cup (about 172 grams) of cooked kidney beans contains 1.6 mg of zinc, about 14% of the Recommended Daily Allowance (RDA) for zinc for adult men and 18% for adult women.
A cup (about 172 grams) of cooked black beans contains 1.3 mg, about 12% of the RDA for adult men and 16% for adult women.
A cup (about 172 grams) of cooked chickpeas contains 1.2 mg of zinc which is about 11% of the RDA for adult men and 14% for adult women.
It’s worth noting that beans and legumes are good sources of zinc, but also they are rich in fiber, protein, and other essential vitamins and minerals. Eating a variety of different beans in your diet can ensure adequate zinc intake and a well-rounded nutritional profile.
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