Morel MushroomsRaw Morel Mushrooms1392NA39.361.31.9NA62613267.167.76.55289
White Gourd-flowered Raw White Gourd-flowered 1860.19NA1.4378.60.47NA9310711.4314.35682
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV822.27NA1.8410.65NA545203611827.35419
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini822.27NA1.8410.65NA545203611827.35419
Balsam-pear , PodsRaw Balsam-pear , Pods1120.2NA2.531000.52NA18217411.1829.44.7553
WaxgourdRaw Waxgourd1460.18NA3.08770.45NA146461.548544.7739
EndiveRaw Endive3060.58NA4.988.22.47NA16518471.181294.65552
Taro ShootsRaw Taro Shoots1090.8NA5.4572.71.1NA25530188.29.14.64871
Bamboo ShootsRaw Bamboo Shoots480.7NA1.85110.97NA21919742.96154.07337
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.6264404
Irishmoss SeaweedRaw Irishmoss Seaweed1470.3NA182940.76NA3201291.431373.98166
Baby Zucchini SquashRaw Baby Zucchini Squash1000.46NA3.761570.93NA44321861.4314.33.95442
Fruit ChayoteRaw Fruit Chayote89.50.65NA1.8630.99NA956581.0510.53.9496
Broccoli RaabRaw Broccoli Raab4910.19NA9.731001.8NA3328914.551503.5421
EpazoteRaw Epazote8590.59NA5.883789.7NA26919782.81343.44279
Hearts Of PalmRaw Hearts Of Palm15.70.56NA1.478.7NANA12215700.61123.2460.4
Shiitake MushroomsRaw Shiitake Mushrooms5.90.42NA1.2590.68NA32989416.826.53.03264
Laver SeaweedRaw Laver Seaweed2000.75NA5.145.72.82NA166101721373243
ParsleyFresh Parsley3830.41NA17.21390.44NA16115390.281562.97244
Chrysanthemum LeavesRaw Chrysanthemum Leaves4880.57NA9.61333.93NA22523631.254922.96381
Garland ChrysanthemumRaw Garland Chrysanthemum4880.57NA9.541333.93NA2252363NA4922.96381
Kelp SeaweedRaw Kelp Seaweed3910.3NA6.632810.47NA982071.635422.86190
CornsaladRaw Cornsalad1810.64NA10.4621.7NA25221864.3192.8442
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.7671
AsparagusRaw Asparagus1200.95NA10.7700.79NA260101011.5102.7466
RadicchioRaw Radicchio82.61.5NA2.4856.50.6NA17413133.9962.7405
Jew's EarRaw Jew's Ear641.78NA2.241000.4NA5617244.4362.64370
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.2
Fireweed LeavesRaw Fireweed Leaves4170.31NA2.331516.5NA1054800.87332.668.7
Dried PepeaoPepeao, dried381.7NA2.06490.39NA3923815.223.52.523.74
Frozen AsparagusFrozen Asparagus, Unprepared1040.57NA3.0458.30.85NA26710547.133.32.46383
Fiddlehead FernsRaw Fiddlehead Ferns940.94NA3.851001.5NA2971088NA2.942.44261
Maitake MushroomsRaw Maitake Mushrooms3.230.81NA0.9732.30.19NA2396587.13.232.4292
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV13.61.3NA1.445.50.31NA491165584.5412.4422
Portabella MushroomsRaw Portabella Mushrooms13.61.3NA1.4NA0.31NA491165584.5412.4422
UV Exposed White MushroomRaw White Mushroom Exposed to UV13.61.45NA2.27410.21NA391144542.322.72.36420
White MushroomsRaw White Mushrooms13.61.45NA2.27410.21NA391144542.322.72.36420
Oyster MushroomsRaw Oyster Mushrooms9.10.74NA4.0354.50.34NA36412737.8854.52.33270
Potherb JuteRaw Potherb Jute6120.75NA141880.36NA24416442.6523.52.32258
SpinachRaw Spinach4300.57NA11.83433.9NA21324264.353432.3397
Lemon Grass Raw Lemon Grass 65.70.27NA8.2560.65.28NA1027300.716.062.2571.3
Agar SeaweedRaw Agar Seaweed2080.23NA7.152581.43NA19.28692.734.62.23351
Chanterelle MushroomsRaw Chanterelle Mushrooms471.1NA1140.60.89NA17815816.88282.2281
Coriander LeavesRaw Coriander Leaves2910.98NA7.71131.85NA20922653.92002.17401
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared70.60.65NA2.15562.76NA171379NA02.1262
Green CauliflowerRaw Green Cauliflower1060.13NA2.3564.50.8NA2009681.94742.06290
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.84
Swiss ChardRaw Swiss Chard2680.94NA9.474261.93NA24219954.7411211.9488
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin940.31NA2.181061.04NA22415351.18471.9558
ArugulaRaw Arugula6400.3NA5.841881.3NA20814761.21081.88367
ChivesRaw Chives3070.52NA5.331401.24NA1939873101.87302
Yellow TomatoesRaw Yellow Tomatoes73.30.67NA3.27800.8NA24017202.671531.87635
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared900.43NA2.41150.81NA17510451251.85468
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2150.15NA3.169.21.13NA19281510.8921.85352
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
Chicory GreensRaw Chicory Greens4351.3NA3.91301.87NA20418261.31961.83400
Summer SquashRaw All Varieties Summer Squash940.32NA2.21061.1NA23816381.2512.51.8592
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.9
Frozen OkraFrozen Okra, Unprepared2700.28NA1.91432.9NA1407032101.77303
OkraRaw Okra2480.33NA1.881732.4NA1859062.1221.21.76271
Enoki MushroomsRaw Enoki Mushrooms00.29NA3.143.20.2NA2849705.958.11.76239
RadishesRaw Radishes1560.3137.52.1362.50.43NA12514563.752441.75595
Beet GreensRaw Beet Greens5320.87NA11.73181.78NA18634644.110271.73414
Peeled CucumberRaw Peeled Cucumber1400.71132.21200.73NA21013601201.7967
Dried ChivesFreeze-dried Chives2610.22NA6.432060.43NA1679523.0222.51.650.64
Scallop Summer SquashRaw Scallop Summer Squash1060.57NA2.221280.87NA20010111.15.561.6523
Chinese BroccoliRaw Chinese Broccoli4040.25NA2.2773NANA16510545.4271.58356
NopalesRaw Nopales10250.33NA3.73252.86NA10016064.381311.56588
Butterhead LettuceRaw Butterhead Lettuce2690.12NA9.541001.38NA25418314.638.51.54736
Red Leaf LettuceRaw Red Leaf Lettuce2540.22NA9.23921.56NA215143811.51921.54736
Green PeasRaw Green Peas310.22NA1.840.70.51NA1333012.226.171.5397
Welsh OnionsRaw Welsh Onions530.21NA3.667.60.4NA1446241.76501.53266
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash1110.48NA2.31050.91NA16811681.0510.51.53496
CeltuceRaw Celtuce2170.22NA3.061563.82NA21718335611.5525
Root WasabiRaw Root Wasabi1170.14NA0.9463.30.36NA73.4521NA15.61.563.4
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.46733
Napa CabbageRaw Chinese Napa Cabbage4810.23NA1.9481.31.2NA18114883.7556.31.44590
Flower Clusters BroccoliRaw Flower Clusters Broccoli1710.16NA3.1489.30.82NA236116110.7961.43324
Broccoli LeavesRaw Broccoli Leaves1710.16NA3.1489.30.82NA236116110.7961.43324
Broccoli StalksRaw Broccoli Stalks1710.16NA3.1489.30.82NA236116110.7961.43324
Sprouted LentilsRaw Sprouted Lentils23.60.33NA3.03350.48NA1633040.5710.41.4263.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
Sprouted Kidney BeansRaw Sprouted Kidney Beans58.60.55NA2.872.40.63NA1286452.0720.71.38313
Sprouted Mung BeansRaw Sprouted Mung Beans43.30.55NA3.03700.63NA1804972201.37301
Romaine LettuceRaw Cos Or Romaine Lettuce1940.28NA5.782.40.91NA17614532.35471.35557
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.82
CucumberRaw Whole Cucumber1070.278.671.8786.70.5325160980213.31.33635
Sprouted Navy BeansRaw Sprouted Navy Beans22.40.53NA2.91510.61NA1494580.919.41.33118
Sprouted Radish SeedsRaw Sprouted Radish Seeds1190.28NA21020.6NA2632001.4141.3209
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared1060.29NA376.51.44NA16512821.1811.81.24557
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
PumpkinRaw Pumpkin80.80.49NA3.08460.48NA16913081.153.851.23352
Spring Or Scallions OnionsRaw Spring Or Scallions Onions2250.26NA4.6362.50.5NA1168631.88501.2281
Drumstick PodsRaw Drumstick Pods810.23NA0.971220.7NA13512461.91141.2238
BroccoliRaw Broccoli1380.14NA2.1561.80.62NA1949297.35971.2263
Green Leaf LettuceRaw Green Leaf Lettuce2400.19NA5.7386.71.67NA193129341871.2633
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1410.12NA2.5550.88NA2038626.5558.61.17312
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5800.34NA6.45751.7NA1508503.51451.15466
ButterburRaw Butterbur7360.74NA0.711001.96NA85.746796.43501.14675
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared18.70.15NA1.739.60.63NA87.83172.64.31.1446
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of minerals in raw fruits, nuts & vegetables , sorted by most amount of Zinc per 100 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 100 calories are:
- Raw Morel Mushrooms
- Raw White Gourd-flowered
- Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
- Raw Brown Mushrooms, Italian, Or Crimini
- Raw Balsam-pear , Pods