Morel MushroomsRaw Morel Mushrooms16139.21.0503.47NA82.39.6809.6804550.332.7
White Gourd-flowered Raw White Gourd-flowered 35710.710.071NA0.320121NANANANA182225
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV22732.270.3200.9109839NANANA13.65725
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini22732.270.3200.9109839NANANA13.65725
Balsam-pear , PodsRaw Balsam-pear , Pods29415NANANA0109NANANANA82.429.423.5
WaxgourdRaw Waxgourd38467.70.62NA3.350115NANANANA11215.423.5
EndiveRaw Endive29415.91.40.382.20997.35NANANA9136.823.2
Taro ShootsRaw Taro Shoots45454.10.820.51.20105NANANANANA4223
Bamboo ShootsRaw Bamboo Shoots18525.561.280.372.109655.6NANANA40.74820.4
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2174151.53.85.1045.74.352.61.74041.386.720
Irishmoss SeaweedRaw Irishmoss Seaweed10201.630.340.010.0201256.22NANANA13.315.420
Baby Zucchini SquashRaw Baby Zucchini Squash23819.521.982.521.5074NANANANA2664.519.8
Fruit ChayoteRaw Fruit Chayote26323.420.740.950.55011943.7NANANA44.721.619.5
Broccoli RaabRaw Broccoli Raab2273111.94.30.66064.88.643.862.272.561.47217.5
EpazoteRaw Epazote15638.13NANANA0116NANANANA59.45.1617
Hearts Of PalmRaw Hearts Of Palm4350.870.20.0570.33011174.6NANANA6.5211.716.2
Shiitake MushroomsRaw Shiitake Mushrooms14717.2NANANANA10035035036.83315
Laver SeaweedRaw Laver Seaweed142940.870.0140.0570737NANANA4.38315
ParsleyFresh Parsley1389111.830.111.608812NANANA4641.315
Chrysanthemum LeavesRaw Chrysanthemum Leaves208311.7NANANA062.7NANANANA62.57014.8
Garland ChrysanthemumRaw Garland Chrysanthemum208311.7NANANA063NANANANA62.57014.8
Kelp SeaweedRaw Kelp Seaweed11636.52.870.0470.2301116.98NANANA1519.514.3
CornsaladRaw Cornsalad23819.52NANANA085.7NANANANANA47.614
New Zealand SpinachRaw New Zealand Spinach35717.141.142.360.46089.310.4NANANA53.653.613.6
AsparagusRaw Asparagus2500310.251097472516.35.7552.55513.5
RadicchioRaw Radicchio21745.431.30.352.0209713NANANA19.63113.5
Jew's EarRaw Jew's Ear20000.8NANANA0135NANANANANA9.613
Dried Shiitake MushroomsMushrooms, shiitake, dried1691.670.380.0220.2301273.73NANANA19.41613
Fireweed LeavesRaw Fireweed Leaves48513.3NANANA093NANANANA51.52313
Dried PepeaoPepeao, dried1680.74NANANA0136NANANANANA8.112.6
Frozen AsparagusFrozen Asparagus, Unprepared20834.81.10.12085.4NANANANA39.667.312.3
Fiddlehead FernsRaw Fiddlehead Ferns14715.9NANANA081.5NANANANANA6712.2
Maitake MushroomsRaw Maitake Mushrooms16133.060.4801.45011233.4028043.531.312
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV22737.951.36NANA088571145.7029.54812
Portabella MushroomsRaw Portabella Mushrooms22737.950.2303.36088571145.7029.54812
UV Exposed White MushroomRaw White Mushroom Exposed to UV22737.731.1403.64074453.8633.6022.770.212
White MushroomsRaw White Mushrooms22737.731.1403.64074453.8633.6022.770.212
Oyster MushroomsRaw Oyster Mushrooms15156.20.9401.86092170170355011.7
Potherb JuteRaw Potherb Jute14713.680.560.0291.72085.3NANANANANA68.411.6
SpinachRaw Spinach21748.481.3730.570799.133.262.41.52486211.5
Lemon Grass Raw Lemon Grass 5052.470.60.160.70128NANANANANA9.211.3
Agar SeaweedRaw Agar Seaweed19230.580.120001305.4NANANA9.610.411
Chanterelle MushroomsRaw Chanterelle Mushrooms15638.3NANANANA10718018059.423.311
Coriander LeavesRaw Coriander Leaves217411.30.300.87079.819NANANA6146.311
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared14715.15NANANA084.4NANANANANA63.410.4
Green CauliflowerRaw Green Cauliflower16134.840.761.680.4709849NANANA51.647.610.3
Dried Agar SeaweedSeaweed, agar, dried1630.490.10.0020.00701324.85NANANA12.6109.48
Swiss ChardRaw Swiss Chard26325.260.790.181.6609829NANANA4247.49.47
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin29419.42.471.80.8809173.540.631.51.4729.435.69.4
ArugulaRaw Arugula2000131.723.42.607341NANANA3251.69.4
ChivesRaw Chives1667122.430.254.2072.531NANANA41.754.59.33
Yellow TomatoesRaw Yellow Tomatoes33338.671.20.133.47099NANANANA23.332.79.33
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared25003.50.730.930.550120NANANANA3020.89.25
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared19235.580.8520.6092261614.4NA57.7549.23
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.49.2
Chicory GreensRaw Chicory Greens21746.521.60.412.43010215.2NANANA87379.13
Summer SquashRaw All Varieties Summer Squash31255.631.381.751.03010568.829.723.40.9434.4389.06
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.58.95
Frozen OkraFrozen Okra, Unprepared16674.171.10.0171.1011149.5NANANA36.7288.83
OkraRaw Okra15152.880.390.0150.39011322.48.644.859.148.529.28.8
Enoki MushroomsRaw Enoki Mushrooms13513.90.360.551.101062.9702.97036.5368.8
RadishesRaw Radishes31253.1310.970.5301065822333.135021.38.75
Beet GreensRaw Beet Greens22732.950.450.0910.9309811.4NANANA84508.64
Peeled CucumberRaw Peeled Cucumber500083.90.50.501086937.531.503529.58.5
Dried ChivesFreeze-dried Chives1615.630.950.122.10103NANANANA42348.23
Scallop Summer SquashRaw Scallop Summer Squash27785.561.141.440.86010766.4NANANA33.333.38.06
Chinese BroccoliRaw Chinese Broccoli192314.62.235.21.5409017NANANA50237.9
NopalesRaw Nopales31252.80.50.161.38010436NANANA68.841.37.8
Butterhead LettuceRaw Butterhead Lettuce38468.461.13.21.3085.83619.616.5042.3527.7
Red Leaf LettuceRaw Red Leaf Lettuce38468.461.083.11.308718.510.87.7034.6517.7
Green PeasRaw Green Peas6172.470.440.220.94089352.40.74313533.57.65
Welsh OnionsRaw Welsh Onions14715.90.990.122.1809632NANANA35.3287.65
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash26327.12.451.131.03010275.84232.41.5826.326.67.63
CeltuceRaw Celtuce27788.33NANANA0101NANANANA47.223.67.5
Root WasabiRaw Root Wasabi4592.9NANANA0108NANANANA35.8227.43
Chinese CabbageRaw Chinese Cabbage38467.71.042.11.608445.4NANANA38.557.77.3
Napa CabbageRaw Chinese Napa Cabbage31256.251.341.80.47010144NANANA37.537.57.2
Flower Clusters BroccoliRaw Flower Clusters Broccoli17866.250.962.30.6809026.4NANANA4153.27.14
Broccoli LeavesRaw Broccoli Leaves17866.250.962.30.6809026.4NANANA4153.27.14
Broccoli StalksRaw Broccoli Stalks17866.250.962.30.68094NANANANANA53.27.14
Sprouted LentilsRaw Sprouted Lentils4722.60.270.180.850104NANANANANA42.37.12
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277
Sprouted Kidney BeansRaw Sprouted Kidney Beans17248.621.242.91.84070.7NANANANANA72.46.9
Sprouted Mung BeansRaw Sprouted Mung Beans166730.770.270.709969NANANA3050.76.83
Romaine LettuceRaw Cos Or Romaine Lettuce29418.821.153.321.40973523.511.5061.8366.76
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.56.76
CucumberRaw Whole Cucumber33333.671.230.170.93012155.72925.3116.721.76.67
Sprouted Navy BeansRaw Sprouted Navy Beans7465.220.631.941.1097NANANANANA466.64
Sprouted Radish SeedsRaw Sprouted Radish Seeds116329.48.98.44.77042NANANANANA44.36.5
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared29413.820.791.030.62010550.3NANANA38.2346.18
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.6166.16
PumpkinRaw Pumpkin19231.9210.0580.038012553NANANA9.619.26.15
Spring Or Scallions OnionsRaw Spring Or Scallions Onions15632.970.50.0631.1011536.4NANANA40.628.66.1
Drumstick PodsRaw Drumstick Pods13512.70.45NANA0115NANANANA43.228.46.1
BroccoliRaw Broccoli14715.441.680.930.7209825107.21.4738.241.56.03
Green Leaf LettuceRaw Green Leaf Lettuce333350.671.930.80962614.312043.345.36
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared17245.860.92.160.6409225.3NANANA51.752.85.86
Frozen Mustard GreensFrozen Mustard Greens, Unprepared25006.750.350.60.68085.3NANANANA82.562.35.75
ButterburRaw Butterbur35711.43NANANA0129NANANANANA145.7
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared3602.50.670.440.6090NANANANA1832.35.7
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 500 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 500 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 500 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