Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.310.2
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.69.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.27.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.77.75
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.76.45
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.25.8
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.54.6
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.174.53
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.34.34
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.74.3
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.64.3
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.34.06
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.12
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.23.1
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA112.97
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.252.57
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7152.45
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6202.2
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.882
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.821.4
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.91.3
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.1
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.331.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.630.96
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.20.87
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.90.78
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.70.75
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.130.71
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.30.67
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.720.64
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2390.760.0820.0090.36061.341.713.51315.48.23.60.57
Raw Dried FigsFigs, dried, uncooked2490.930.1400.350644823250.079.83.30.55
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.40.53
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.420.52
Sweetened Dried BlueberriesBlueberries, dried, sweetened3172.50.20.161.1408067.5NANANA7.52.50.49
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.49
KiwanoHorned melon441.26NANANANA7.56NANANANANA1.780.48
Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.80.44
Dried PlumsRaw Dried Plums2400.380.0880.0170.0440643812.425.50.157.12.180.44
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.30.43
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.42
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.42
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.42
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.42
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.20.42
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2410.510.01700.074062.653.412.5337.97.33.40.39
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2810.5NANANA072.5NA20.618.38.6364.70.39
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked2620.630.0350.0020.15069.762.2NANANA7.51.870.39
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.430.37
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.20.36
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA50.35
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.40.35
PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.670.35
Frozen RaspberriesRed Frozen Raspberries560.810.0640.0190.015012.66.543.242.870.444.31.150.31
Sweetened Dried MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.450.3
Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.450.29
DurianRaw or Frozen Durian1475.33NANANA027NANANANA3.81.470.28
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.80.28
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.28
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.40.27
Frozen BlackberriesBlackberries, frozen, unsweetened640.430.0150.0820.16015.710.7NANANA51.180.25
Lemon PeelRaw Lemon Peel470.30.0390.0260.0630164.17NANANA10.61.50.25
Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.50.25
Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.40.23
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.550.23
Frozen BoysenberriesBoysenberries, frozen, unsweetened500.260.0090.050.0980126.9NANANA5.31.10.22
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.90.22
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2430.320.0520.0160.07706657NANANA8.70.930.2
ApricotsRaw Apricots480.390.02700.0770119.240.942.375.8721.40.2
Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.30.19
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.450.19
Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.840.18
Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.250.18
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1030.160.0050.030.05902621.8NANANA4.40.70.18
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.880.17
NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.060.17
Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.910.17
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.740.16
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.570.16
BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.10.15
FigsRaw Figs740.30.0600.1401916.3NANANA2.90.750.15
Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.140.14
StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.670.14
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.720.13
Bosc PearsRaw Bosc Pears670.09NANANANA1610.25.642.482.13.10.360.13
Red Anjou PearsRaw Red Anjou Pears620.14NANANANA159.546.52.740.2630.330.13
Frozen StrawberriesStrawberries, frozen, unsweetened350.110.0060.0230.03109.134.562.172.020.372.10.430.13
BreadfruitRaw Breadfruit1030.230.0480.0180.04802711NANANA4.91.070.12
CarambolaRaw StarFruit310.330.0190.0270.1606.733.98NANANA2.81.040.12
GooseberriesRaw Gooseberries440.580.0380.0460.27010NANANANA4.30.880.12
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.440.12
PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.540.12
Extra Sweet PineappleRaw Extra Sweet Pineapple510.11NANANANA13.510.32.151.76.471.40.530.12
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.730.12
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.660.11
Muscadine GrapesRaw Muscadine Grapes570.47NANANANA14NA3.923.670.573.90.810.11
LimesRaw Limes300.20.0220.0190.036010.51.7NANANA2.80.70.11
Oranges with Peel Raw Oranges with Peel 630.30.0350.0160.044015.5NANANANA4.51.30.11
Macronutrients in Top 100 Raw Fruits & Nuts with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in raw fruits & nuts , sorted by most amount of Zinc per 100 grams.
Top 5 raw fruits & nuts with most amount of zinc per 100 grams are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Hulled Sesame Seed Kernels