Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained1580.54NA3.55145NANA14517895.2665.86.971178
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON2650.53NA1.761760.47NA2653206NA7656.762752
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Frozen Wild BlueberriesBlueberries, wild, frozen149NANA5.161.425NA114596NA26.35.88753
Lemon juice from concentrateLemon juice from concentrate, canned or bottled2940.53NA1.762060.47NA26532062.947065.62754
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Canned Blackberry JuiceBlackberry juice, canned1581.5NA6.3276NANA15817763.95135.41196
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.81
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.5
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.79
Frozen LoganberriesLoganberries, frozen2361.06NA5.819111.3NA23613181.89.13.1769
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Raspberry Juice ConcentrateRaspberry juice concentrate2190.31NA2.6225310.6NA2262665NA22.62.993
Raspberries PureeRaspberries Puree with Seeds2090.78NA6.272276.15NA2731773NA36.42.8781
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.772
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.34
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.651326
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Frozen Melon BallsMelon balls, frozen1520.91NA4.42120.61NA1824242NA4702.581368
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.3
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.82
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.47176
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Cooked Guava SauceGuava sauce, cooked971.07NA2.5971.5NA15331256.9455.62.361244
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Seedless Raspberries PureeRaspberries, puree, seedless1710.83NA131834.2NA2442061NA48.82.21094
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
Acerola JuiceRaw Acerola Juice2171.87NA11261NANA19621092.1765.22.172050
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
PomegranatesRaw Pomegranates60.20.95NA1.872.30.72NA21714223182.1469
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
Tangerines, (mandarin oranges), canned, light syrup packTangerines, (mandarin oranges), canned, light syrup pack57.40.36NA3.0365.60.26NA826393.28491.97681
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts39.20.81NA3.171903.6NA2161000NA6.541.96201
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted39.70.81NA3.141883.57NA213998NA8.371.9584
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.95
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD1670.42NA1.251250.35NA1882333NA6041.881958
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids41.71.13NA6.671041NA20820636.2562.51.881940
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids2341.64NA6.2528117.5NA62.519846.2515.61.881419
Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.861285
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
Blanched HazelnutsBlanched Hazelnuts Or Filberts1181.27NA2.6212710NA2465233.2601.754.6
Toasted Dried CoconutToasted Dried Coconut Meat230.69NA2.8677.72.37NA178468NA31.31.730.84
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.4
Lime JuiceRaw Lime Juice2800.54NA1.81600.36NA28023402401.61816
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Pears, canned, water pack, solids and liquidsPears, canned, water pack, solids and liquids690.88NA3.62690.59NA121914034.51.551583
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed190.59NA2.4667.32.03NA153403NA271.51.22
Canned Prune JuicePrune juice, canned84.50.484248.3991.06NA17619444.23281.48572
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)9.90.58NA279.22NA146574NA29.71.46177
Minerals in Top 100 Fruits & Nuts with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of minerals in all fruits & nuts , sorted by most amount of Zinc per 500 calories.
Top 5 fruits & nuts with most amount of zinc per 500 calories are:
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds