Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.56.93
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.66.1
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.35.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.975.4
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.17175.37
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.24.2
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.34.06
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.64
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.4393.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.723.2
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.14
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.5782.93
Pine NutsDried Pine Nuts44.630.52.20.07314.805.831.60.0310.0311.541.656.12.88
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.22.83
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.72.77
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt51.525.72.70.03617012.41.4NANANA5.729.962.73
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.972.64
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt48.527.52.90.0381809.98NANANANA5.578.342.57
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.72.57
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.32.44
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.42.38
TahiniSesame Butter from Roasted Kernels50.4273.80.2111.7010.70.25NANANA4.78.572.33
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts53610.150.0270.24067.7NANANANANA4.42.14
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.14
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9742.14
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried83.31.030.150.0260.24068NANANANANA4.382.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1491.20.180.030.28067.4NANANANANA4.432.13
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.52.04
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.81.97
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.97
Oil Roasted PecansNuts, pecans, oil roasted, without salt added4231.63.040.439.4605.461.670.0170.0171.6443.861.88
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.85
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.51.66
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.6
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.21.6
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.41.58
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.51.5
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.03111.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1453.91.060.481.6058NANANANA8.791.5
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.461.5
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.4
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.24
Roasted PistachiosDry Roasted Pistachio Nuts52.4242.960.116.90154.060.120.133.75.4111.23
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68111.18
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.651.18
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.141.17
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted1261.50.220.0380.35065.7NANANANANA5.621.17
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried82.61.50.220.0370.35066NANANANANA5.641.17
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.17
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts46.4292.10.0283.908.172.270.0330.0332.24.376.981.16
Blanched HazelnutsBlanched Hazelnuts Or Filberts47.7292.230.0282.6208.11.660.0330.0331.65.256.531.05
Toasted Dried CoconutToasted Dried Coconut Meat50.72421NA0.26022.5NANANANANA2.71.04
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.90.97
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA140.94
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.820.93
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.130.91
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed4430.327NA0.3309.44NANANANANA2.320.89
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)1493127.4NA0.3408.3NANANANANA2.40.88
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8730.87
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.30.87
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)15232.529NA0.3504.28NANANANANA3.080.85
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.50.75
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.40.73
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.90.7
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.60.57
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.30.54
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.250.54
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.47
Sweet and Sour Salad DressingSalad dressing, sweet and sour2000000007474NANANA020.4
Tofu MayonnaiseMayonnaise made with Tofu9329.62.721.913.502.850.79NANANA1.025.540.37
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing469000007432NANANA9.380.940.33
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.070.28
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.130.28
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat13515.61.141.2404222.8NANANA2.030.780.27
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 12917.31.41.54.97037.736.61620.201.40.750.26
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie132172.471.178.76035.734.3NANANA00.530.24
Fat-free French Salad DressingSalad dressing, french dressing, fat-free2270.610.0840.0410.09507337.411.510.612.550.450.23
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt65.429.33.71.81201010.43.54.42.5400.50.19
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.230.19
Russian Salad DressingSalad dressing, russian dressing84.52221.471102715NANANA0.590.580.19
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat29419.62.451.358.16029.4271510.41.6801.150.18
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light190192.81.259.4403112.7NANANA01.230.13
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed34343.116.75.400.13NANANANANA0.130.11
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular12526.43.71.8611.601513.57.285.540.6600.510.088
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular71.6284.362.0614.3013.512.54.44.72.861.70.620.086
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol62.229.74.672.8614.309.833.73NANANA00.0620.068
Sesame Salad DressingRegular Sesame Seed Salad Dressing67.730.64.21.3515.705.825.63NANANA0.682.10.068
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie150304.322.0415.30102.9NANANA0.30.450.06
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol43.6344.72.1717.700.130.13NANANA000.057
Cold Pressed Flaxseed OilOil, flaxseed, cold pressed34343.05184.86000NANANA00.0370.024
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter343429.700.28000NANANA000.014
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil34344.880.1511000NANANA000.007
Coconut OilOil, coconut33.633.327.70.0060.57000NANANA000.007
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic34345.040.4217.3000NANANA000.003
Peanut OilSalad or Cooking Peanut Oil34345.74011000NANANA000.003
Soybean OilSalad or Cooking Soybean Oil34345.32.317.3000NANANA000.003
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic33.333.35.030.9918.7000NANANA000.003
Macronutrients in Top 100 Nuts & Oils with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & oils , sorted by most amount of Zinc per 300 calories.
Top 5 nuts & oils with most amount of zinc per 300 calories are:
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds