Morel MushroomsRaw Morel Mushrooms9685.50.6302.1NA49.45.805.80273019.6
White Gourd-flowered Raw White Gourd-flowered 21430.430.043NA0.19072.6NANANANA10.713.315
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV13641.360.1900.55058.623.5NANANA8.23415
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini13641.360.1900.55058.623.5NANANA8.23415
Balsam-pear , PodsRaw Balsam-pear , Pods17653NANANA065.3NANANANA49.417.614
WaxgourdRaw Waxgourd23084.60.37NA2069.2NANANANA679.2314
EndiveRaw Endive17653.530.850.231.320594.4NANANA54.72214
Taro ShootsRaw Taro Shoots27272.450.490.30.71063.3NANANANANA2514
Bamboo ShootsRaw Bamboo Shoots11113.330.770.221.27057.833.3NANANA24.42912.2
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds130490.92.33.05027.42.61.571.04024.85212
Irishmoss SeaweedRaw Irishmoss Seaweed6120.980.20.0060.012075.23.73NANANA7.969.2412
Baby Zucchini SquashRaw Baby Zucchini Squash14295.71.21.50.9044.4NANANANA15.738.712
Fruit ChayoteRaw Fruit Chayote15792.050.440.570.33071.226.2NANANA271311.7
Broccoli RaabRaw Broccoli Raab13646.71.132.580.40395.22.31.361.53743.210.5
EpazoteRaw Epazote9384.88NANANA069.8NANANANA35.63.110.3
Hearts Of PalmRaw Hearts Of Palm2610.520.120.0340.206744.8NANANA3.97.049.73
Shiitake MushroomsRaw Shiitake Mushrooms8824.32NANANANA602102102219.89.1
Laver SeaweedRaw Laver Seaweed8572.40.520.0090.034043.84.2NANANA2.5749.89
ParsleyFresh Parsley8336.61.10.0670.96052.87.1NANANA27.524.88.9
Chrysanthemum LeavesRaw Chrysanthemum Leaves12507NANANA037.6NANANANA37.5428.88
Garland ChrysanthemumRaw Garland Chrysanthemum12507NANANA037.8NANANANA37.5428.88
Kelp SeaweedRaw Kelp Seaweed6983.91.720.0280.14066.84.2NANANA9.0711.78.6
CornsaladRaw Cornsalad14295.7NANANA051.4NANANANANA28.68.43
New Zealand SpinachRaw New Zealand Spinach21434.30.691.40.28053.66.2NANANA32328.14
AsparagusRaw Asparagus15001.80.60.150.6058.228159.753.4531.5338.1
RadicchioRaw Radicchio13043.260.780.211.2058.47.83NANANA11.718.78.1
Jew's EarRaw Jew's Ear12000.48NANANA081NANANANANA5.767.9
Dried Shiitake MushroomsMushrooms, shiitake, dried10110.230.0130.14076.42.24NANANA11.79.77.76
Fireweed LeavesRaw Fireweed Leaves2918NANANA056NANANANA3113.77.75
Dried PepeaoPepeao, dried1010.44NANANA081.6NANANANANA4.857.57
Frozen AsparagusFrozen Asparagus, Unprepared12502.880.650.0631.2051.3NANANANA23.840.47.38
Fiddlehead FernsRaw Fiddlehead Ferns8823.53NANANA049NANANANANA407.32
Maitake MushroomsRaw Maitake Mushrooms9681.840.2900.87067.52001702618.87.26
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV13644.770.82NANA052.8346.727.4017.728.87.23
Portabella MushroomsRaw Portabella Mushrooms13644.770.1402052.8346.727.4017.728.87.23
UV Exposed White MushroomRaw White Mushroom Exposed to UV13644.640.6802.2044.5272.320013.6427.1
White MushroomsRaw White Mushrooms13644.640.6802.2044.5272.320013.6427.1
Oyster MushroomsRaw Oyster Mushrooms9093.730.5601.1055.410010021307
Potherb JuteRaw Potherb Jute8822.20.340.0181.03051NANANANANA416.97
SpinachRaw Spinach13045.10.821.80.34047.35.481.961.430.9128.737.36.9
Lemon Grass Raw Lemon Grass 3031.50.360.0940.42076.7NANANANANA5.56.76
Agar SeaweedRaw Agar Seaweed11540.350.069000783.23NANANA5.776.236.7
Chanterelle MushroomsRaw Chanterelle Mushrooms9384.97NANANANA64.311011035.6146.66
Coriander LeavesRaw Coriander Leaves13046.80.1800.5204811.3NANANA36.527.86.52
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared8823.1NANANA050.6NANANANANA386.26
Green CauliflowerRaw Green Cauliflower9682.90.4510.2805929.3NANANA3128.56.2
Dried Agar SeaweedSeaweed, agar, dried980.290.060.0010.004079.32.9NANANA7.556.15.7
Swiss ChardRaw Swiss Chard15793.160.470.110.9905917.4NANANA25.328.45.7
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin17655.651.51.080.530554424.4190.8817.621.45.65
ArugulaRaw Arugula12007.91.032.041.56043.824.6NANANA19315.64
ChivesRaw Chives10007.31.460.152.52043.518.5NANANA2532.75.6
Yellow TomatoesRaw Yellow Tomatoes20005.20.720.082.08059.6NANANANA1419.65.6
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared15002.10.440.560.33072NANANANA1812.55.55
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared11543.350.511.20.3605515.69.588.65NA34.632.45.54
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.35.5
Chicory GreensRaw Chicory Greens13043.90.950.251.46061.39.13NANANA52225.48
Summer SquashRaw All Varieties Summer Squash18753.380.831.050.6206341.318140.5620.622.75.44
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17175.37
Frozen OkraFrozen Okra, Unprepared10002.50.650.010.65066.329.7NANANA22175.3
OkraRaw Okra9091.730.240.0090.24067.713.55.22.95.452917.55.27
Enoki MushroomsRaw Enoki Mushrooms8112.350.220.330.66063.31.801.802221.65.27
RadishesRaw Radishes18751.880.60.580.32063.83513.319.71.883012.85.25
Beet GreensRaw Beet Greens13641.770.270.0550.560596.8NANANA50.5305.2
Peeled CucumberRaw Peeled Cucumber30004.82.340.30.3064.841.422.51902117.75.1
Dried ChivesFreeze-dried Chives963.380.570.071.25062NANANANA25.320.54.94
Scallop Summer SquashRaw Scallop Summer Squash16673.330.680.870.5206440NANANA20204.83
Chinese BroccoliRaw Chinese Broccoli11548.771.343.130.9205410NANANA30144.73
NopalesRaw Nopales18751.70.30.0940.83062.421.6NANANA41.324.84.7
Butterhead LettuceRaw Butterhead Lettuce23085.080.671.90.78051.521.711.89.92025.4314.6
Red Leaf LettuceRaw Red Leaf Lettuce23085.080.651.870.78052116.464.6020.830.74.6
Green PeasRaw Green Peas3701.50.260.130.56053.5211.440.4418.521204.6
Welsh OnionsRaw Welsh Onions8823.530.590.0711.3057.419.2NANANA2116.84.6
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash15794.261.470.680.62061.345.52519.40.9515.8164.58
CeltuceRaw Celtuce16675NANANA061NANANANA28.3144.5
Root WasabiRaw Root Wasabi2751.73NANANA064.8NANANANA21.513.24.46
Chinese CabbageRaw Chinese Cabbage23084.60.621.270.97050.327.2NANANA2334.64.4
Napa CabbageRaw Chinese Napa Cabbage18753.750.811.070.28060.626.4NANANA22.522.54.3
Flower Clusters BroccoliRaw Flower Clusters Broccoli10713.750.581.40.41054.216NANANA24.6324.3
Broccoli LeavesRaw Broccoli Leaves10713.750.581.40.41054.216NANANA24.6324.3
Broccoli StalksRaw Broccoli Stalks10713.750.581.40.41056NANANANANA324.3
Sprouted LentilsRaw Sprouted Lentils2831.560.160.110.51062.7NANANANANA25.44.27
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.24.2
Sprouted Kidney BeansRaw Sprouted Kidney Beans10345.170.741.751.1042.4NANANANANA43.44.14
Sprouted Mung BeansRaw Sprouted Mung Beans10001.80.460.160.42059.441.3NANANA1830.44.1
Romaine LettuceRaw Cos Or Romaine Lettuce17655.30.6920.8305821146.903721.74.06
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.34.06
CucumberRaw Whole Cucumber20002.20.740.10.56072.633.417.4150.610134
Sprouted Navy BeansRaw Sprouted Navy Beans4483.130.381.160.66058.4NANANANANA27.54
Sprouted Radish SeedsRaw Sprouted Radish Seeds69817.75.355.042.86025NANANANANA26.63.9
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared17652.30.480.620.3706330NANANA2320.53.7
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.73.7
PumpkinRaw Pumpkin11541.150.60.0350.02307532NANANA5.7711.53.7
Spring Or Scallions OnionsRaw Spring Or Scallions Onions9381.80.30.0380.6606922NANANA24.4173.66
Drumstick PodsRaw Drumstick Pods8111.620.27NANA069NANANANA26173.65
BroccoliRaw Broccoli8823.2610.560.43058.61564.320.8823253.6
Green Leaf LettuceRaw Green Leaf Lettuce200030.41.160.48057.415.68.67.202627.23.6
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared10343.50.541.30.38055.315.2NANANA3131.73.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared15004.050.210.360.41051NANANANA49.537.43.45
ButterburRaw Butterbur21430.86NANANA077.4NANANANANA8.363.43
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2161.50.40.260.36054.2NANANANA10.819.43.4
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits, nuts & vegetables , sorted by most amount of Zinc per 300 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 300 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