Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
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
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
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
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
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
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
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
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
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
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
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
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.861285
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
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
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
BlueberriesRaw Blueberries52.60.5NA2.4652.62.95NA1056750.888.771.4739
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked58.50.76NA8.4887.70.64NA2492078NA15.41.211.5
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked58.60.76NA8.5880.64NA24920841.0514.61.266.5
Extra Sweet PineappleRaw Extra Sweet Pineapple1271.1NA2.751188NA78.410590.989.81.18840
Green KiwifruitRaw Green Kiwifruit2791.07NA2.541390.8NA27925571.6424.61.15681
Lemon JuiceRaw Lemon Juice1360.36NA1.81360.27NA18223412.2722.71.142098
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9
Raw Dried FigsFigs, dried, uncooked3250.58NA4.081371.02NA13513651.2201.160.3
GrapefruitRaw Grapefruit1880.7315.61.41250.19NA12521724.701.11420
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.1948
CherimoyaRaw Cherimoya66.70.46NA1.81130.62NA1731913NA46.71.07529
White GrapefruitRaw White Grapefruit1820.76NA0.911360.2NA121224221.201.061371
PummeloRaw Pummelo52.60.63NA1.45790.22NA2242842NA131.051172
Red Anjou PearsRaw Red Anjou Pears88.70.56NA1.5356.50.45NA1059920.818.061.05679
LemonRaw Lemons Without Peel4480.64NA10.31380.52NA27623796.934.51.031534
FigsRaw Figs2360.47NA2.51150.86NA9515681.356.761535
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
CranberriesRaw Cranberries870.61NA2.565.22.9NA1208701.121.70.98949
Bosc PearsRaw Bosc Pears74.60.78NA1.152.20.35NA10491007.460.97621
Muscadine GrapesRaw Muscadine Grapes3251.04NA2.312317.3NA2111781NA8.770.96739
DurianRaw or Frozen Durian20.40.7NA1.461021.1NA1331483NA6.80.95221
PapayasRaw Papayas2330.52NA2.92440.47NA11621166.98930.931024
Dried PlumsRaw Dried Plums89.60.598.331.9485.40.62NA14415250.634.170.9264.4
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Traditional PineappleTraditional Raw Pineapple1440.9NA2.7813317.7NA10013890110.89969
PearsRaw Pears790.7219.31.5861.40.42NA10510180.888.770.88736
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened730.51NA3.16633.16NA82.55531.464.850.87353
Oranges with Peel Raw Oranges with Peel 5560.45NA6.35111NANA17515565.56160.87653
Florida OrangesRaw Florida Oranges4670.42NA0.981090.26NA13018375.4300.87947
BananasRaw Bananas280.4412.41.461521.5NA12420115.65.60.84421
Pink GrapefruitRaw Pink and Red Grapefruit2620.38NA0.951070.26NA21416071.200.831048
Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.82877
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Minerals in Top 100 Raw Fruits & Nuts with the highest Zinc content per 500 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 500 calories.
Top 5 raw fruits & nuts with most amount of zinc per 500 calories are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Raw Blackberries