Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed25930.64.1213.30115.62.82.804.6620.16
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.230.19
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)2460.640.160.150.1108365.6NANANA2.70.910.2
Hamburger Pickle relishPickle relish, hamburger2331.260.120.150.16080NANANANA7.441.470.26
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled80.23.570.670.151.26062NANANANA9.45.130.28
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled81.33.180.60.131.12063.8NANANANANA4.070.28
Sweet Pickle relishPickle relish, sweet2311.10.120.150.1408167.2NANANA2.540.850.32
KohlrabiRaw Kohlrabi11111.10.140.290.2206929NANANA40190.33
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed22628.83.51.75110159.655.24.30.144.062.350.34
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt90175.37NA1.27035.7NANANANA2.93.20.37
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes11517.35.24NA1.24034.8NANANANA3.353.270.38
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)3301.350.220.20.15069.760.22930.203.31.90.4
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.660.42
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.250.44
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids2780.890.190.0610.33070.416NANANA8.333.560.44
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven10915.52.320.916.94036.75.541.371.421.92.44.50.46
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.47
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated156142.60.323.35042.60.4200.30.133.133.330.47
Jerusalem-artichokesRaw Jerusalem-artichokes4110.041000.004071.739.5NANANA6.588.20.49
KetchupCatsup2970.30.0420.0030.12081.4632630.36.830.893.10.5
Low Salt KetchupLow sodium Ketchup2970.30.0420.0030.12081.4632630.36.830.893.10.5
Sauteed Yellow OnionsOnions, yellow, sauteed24426.33.61.611.7NA19NA3.65.121.984.152.30.51
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt2590.360.0750.0230.130711.27NANANA103.850.52
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes137161.280.613.180390.3700.3604.43.630.52
Hash Brown PotatoesHome prepared Hash Brown Potatoes113142.130.384.94039.71.70.590.720.373.623.40.53
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.250.54
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.30.54
Sour Cucumber PicklesPickles, cucumber, sour27275.451.41.250.93061.629NANANA32.790.55
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium27275.451.41.250.93061.629NANANA32.790.55
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated13811.35.36NA0.85047NANANANA4.44.730.56
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased19611.35.38NA0.85047NANANANA5.94.750.57
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet2482.230.370.30.6806659.2NANANA3.73.70.57
Cooked TaroCooked Taro no Salt2110.230.0490.030.0680731.04NANANA10.81.10.57
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.60.57
Boiled LeeksBoiled and Drained Leeks9681.940.260.640.44073.720.4NANANA9.687.840.58
PoiPoi2680.380.0780.0480.110731.04NANANA1.0710.59
LeeksRaw Leeks4921.480.20.490.33069.619NANANA8.857.380.59
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes84.70.350.140.0230.079068.82.850.830.750.845.67.070.59
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack3300.660.140.0430.23069.616.5NANANA5.935.440.59
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener15001.50.560.0750.44072.50000394.950.6
YamRaw Yam2540.430.0940.0310.160711.27NANANA10.43.90.61
Tahitian TaroRaw Tahitian Taro6826.61.340.831.9047NANANANANA190.61
TaroRaw Taro2680.540.110.0670.160711.07NANANA1140.62
Dried LeeksFreeze-dried Leeks931.960.260.650.44069.8NANANANA9.714.20.62
Canned Mashed Sweet PotatoSweet potato, canned, mashed2970.590.120.0390.2106916NANANA5.055.90.62
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.64
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids3370.670.140.0440.24070.652NANANA8.433.30.64
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes1799.321.840.0380.5051.30.500.20.324.644.750.68
Cooked Tahitian TaroCooked Tahitian Taro no Salt6824.640.950.581.34046.7NANANANANA28.40.68
Stewed TomatoesStewed Ripe Red Tomatoes380101.980.143.2049.6NANANANA6.467.440.68
Hot dog Pickle relishPickle relish, hot dog3301.50.150.180.18077NANANANA4.954.950.69
Roasted European ChestnutsNuts, chestnuts, european, roasted1222.70.510.110.9506513NANANA6.243.90.7
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes2049.51.90.0370.5050.60.4100.20.23.884.570.71
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared10341.030.180.0210.38070.6NANANANA18.68.170.72
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.40.73
Baked Potato SkinPotatoes, baked, skin, without salt1520.150.0390.0150.048069.82.12NANANA126.50.74
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.50.75
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions10711.070.170.0210.39070.631NANANA19.38.250.75
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes3662.270.60.230.74NA65NANANANA5.127.540.77
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12412.810.982.560421.440.560.7604.4640.78
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin3950.550.1200.2407022.71.72.135.649.875.40.79
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes14719.44.870.334.8032NANANANA2.53.260.81
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers166730.450.151.5065NANANANA15160.83
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)15232.529NA0.3504.28NANANANANA3.080.85
Frozen Potato WedgesPotato wedges, frozen2335.11.28NA0.24059.20.7NANANA4.656.280.86
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)9131.52800.3406.05NANANANA23.30.87
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8730.87
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)1493127.4NA0.3408.3NANANANANA2.40.88
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed4430.327NA0.3309.44NANANANANA2.320.89
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared5260.530.110.140.08407615NANANA6.849.260.89
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared15003.150.470.151.53066.8NANANANA24160.9
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared15003.150.470.151.53066.849NANANA24160.9
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt6003.720.770.970.5806529.4NANANA29.4150.9
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt3000.360.0750.0210.13070.227.5NANANA5.45.130.9
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd5361.820.14NA0.7907727.7NANANA15.53.540.91
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt5360.750.160.20.12078NANANANA23.660.91
Green TomatoesRaw Green Tomatoes13042.60.370.0391066.552NANANA14.315.70.91
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.130.91
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt7690.540.110.140.085077.3NANANANANA9.460.92
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.820.93
Baked Potato FleshBaked Potatoes Flesh no Salt3230.320.0840.0320.1069.55.5NANANA4.846.320.94
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers18753.380.510.171.706253.6NANANA15180.94
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt3490.350.0910.0350.110703.10.981.150.636.285.970.94
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA140.94
Sun-dried Chile PeppersSun-dried Hot Chile Peppers935.380.750.0212.83064.738NANANA26.69.80.94
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids4110.250.0370.0080.074074.7NANANANA10.33.450.95
Cooked Frozen OnionsBoiled and Drained Frozen Onions10710.540.0960.0110.2071.831NANANA157.60.96
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared3130.560.120.0410.21069.4NANANANA5.35.340.97
Almond pasteNuts, almond paste65.5181.720.133.65031.323.7NANANA3.145.90.97
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash8820.710.150.190.11077.6NANANANA235.90.97
Acorn Winter SquashRaw Acorn Winter Squash7500.750.160.20.12078NANANANA11.360.98
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt7500.680.140.180.11078.714.8NANANA246.750.98
Hubbard Winter SquashRaw Hubbard Winter Squash7503.750.770.980.59065.329.6NANANA29.3150.98
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt3000.30.0780.030.096070NANANANA4.86.30.99
Butternut Winter SquashRaw Butternut Winter Squash6670.670.140.170.1107814.76.66.61.4713.36.671
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash10003.70.760.970.58064.629.3NANANA29151
Boiled EggplantBoiled and Drained Eggplant8571.970.380.130.6707527.4NANANA21.47.11.03
Frozen Whole OnionsFrozen Whole Onions, Unprepared8570.510.0940.0090.21072.432.7NANANA14.67.631.03
Microwaved PotatoesWhole Microwaved Potatoes2860.290.0740.0290.091069.3NANANANA6.576.971.03
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt3450.340.090.0340.11069.43.1411.170.666.26.451.03
Macronutrients in Top 100 Vegetables & Nuts with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all vegetables & nuts , sorted by least amount of Zinc per 300 calories.
Top 5 vegetables & nuts with least amount of zinc per 300 calories are:
- Sauteed Green Sweet Peppers
- Dried Beechnuts
- Low Sodium Sweet Cucumber Pickles
- Hamburger Pickle relish
- Dried European Chestnuts