Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Frozen RaspberriesRed Frozen Raspberries1290.48NA4.071233.27NA161986NA21.41.66455
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Frozen BoysenberriesBoysenberries, frozen, unsweetened1620.48NA5.1963.3NA1628341.261.32515
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
Peaches, YellowRaw Yellow Peaches460.5230.81.9269.20.47NA15414620.7701.3684
Acerola JuiceRaw Acerola Juice1301.12NA6.52157NANA11712651.3391.31230
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Red CurrantsRaw Red And White Currants1770.57NA5.3669.61NA23614733.25.361.23450
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Frozen BlackberriesBlackberries, frozen, unsweetened1360.56NA3.751035.73NA1416561.884.71.17385
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Frozen StrawberriesStrawberries, frozen, unsweetened1370.42NA6.43942.5NA11112696171.1771
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.821356
WatermelonRaw Watermelon700.42152.41000.38NA11011204101915
Lime JuiceRaw Lime Juice1680.32NA1.08960.22NA16814041.2240.961089
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.88641
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.82599
Orange PeelRaw Orange Peel4980.28NA2.4768NANA656563.19.280.77224
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
Honeydew MelonsRaw Honeydew Melons500.2NA1.483.30.23NA9219005.831500.75749
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked350.46NA5.152.60.38NA1501247NA9.230.726.92
PineappleRaw Pineapple780.66NA1.74725.560486540.660.72516
KumquatsRaw Kumquats2620.4NA3.6384.50.57NA80.3786042.30.72342
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked350.46NA5.152.70.38NA14912500.638.80.7240
Extra Sweet PineappleRaw Extra Sweet Pineapple76.50.66NA1.6570.64.8NA476350.595.90.71504
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.69409
Lemon JuiceRaw Lemon Juice820.22NA1.1820.16NA10914051.3613.60.681259
PrunesRaw Dehydrated Prunes63.70.54NA3.156.60.28NA99936NA4.420.663.54
Raw Dried FigsFigs, dried, uncooked1950.35NA2.45820.61NA80.78190.72120.6636.2
GrapefruitRaw Grapefruit1130.449.380.84750.11NA7513032.800.66852
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened84.80.59NA3.4658.70.37NA10480906.520.65569
PlumsRaw Plums390.37131.145.70.34NA1041024000.65569
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.64318
White GrapefruitRaw White Grapefruit1090.45NA0.55820.12NA72.7134512.700.64823
PummeloRaw Pummelo31.60.38NA0.8747.40.13NA1341705NA7.90.63703
Red Anjou PearsRaw Red Anjou Pears53.20.34NA0.92340.27NA635950.484.840.63408
LemonRaw Lemons Without Peel2690.38NA6.282.80.31NA16614284.1420.70.62920
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Red Sour CherriesRaw Red Sour Cherries960.62NA1.92540.67NA9010380180.6517
Mammy-appleRaw Mammy-apple64.70.51NA4.194NANA64.72763.5388.20.59507
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
Bosc PearsRaw Bosc Pears44.80.47NA0.6731.30.21NA62.754604.480.58372
Muscadine GrapesRaw Muscadine Grapes1950.63NA1.3773.710.4NA1261068NA5.260.58444
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133
PapayasRaw Papayas1400.31NA1.741470.28NA69.812704.2560.56614
Dried PlumsRaw Dried Plums53.80.3551.1651.30.37NA86.39150.382.50.5538.7
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Traditional PineappleTraditional Raw Pineapple86.70.54NA1.678010.6NA6083306.670.53582
PearsRaw Pears47.40.4311.60.95370.25NA636110.535.260.53442
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened43.70.31NA1.9381.9NA49.53320.872.90.52212
Oranges with Peel Raw Oranges with Peel 3330.27NA3.866.7NANA1059333.339.520.52392
Florida OrangesRaw Florida Oranges2800.25NA0.5965.20.16NA78.311023.2600.52568
BananasRaw Bananas170.267.40.88910.91NA7412073.373.370.51253
Pink GrapefruitRaw Pink and Red Grapefruit1570.23NA0.5764.30.16NA1299640.7100.5629
Navel OrangesRaw Navel Oranges2630.24NA0.867.30.18NA141101606.120.49526
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked68.50.43NA3.3400.29NA88.414462.7412.40.4938.5
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Minerals in Top 100 Raw Fruits & Nuts with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in raw fruits & nuts , sorted by most amount of Zinc per 300 calories.
Top 5 raw fruits & nuts with most amount of zinc per 300 calories are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Raw Blackberries