Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.40.31
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.540.47
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.80.47
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.430.78
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.420.9
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.50.91
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.630.95
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.471.16
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.71.22
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.161.25
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.131.42
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.51.45
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.981.46
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA41.46
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.871.5
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.21.52
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.71.55
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.21.57
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.831.6
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.481.73
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.74111.75
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.61.93
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.381.94
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.41.94
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.371.95
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72121.95
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.41.96
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46181.96
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.42.05
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.07
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.36
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.82.47
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5152.5
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4182.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.52.53
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29192.63
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4172.68
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.32.7
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.52.77
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7113.1
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.433.13
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.643.28
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.73.3
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.23.4
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.43.56
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.33.57
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.73.57
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.323.57
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.33.57
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.33.9
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.6143.96
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6174.06
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3144.3
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7154.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.64.54
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.54.6
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4174.7
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.8
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.34.88
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.55.23
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.25.33
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.4156.34
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66266.66
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.56.76
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.58.95
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA15159.02
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.49.2
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.310
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.811.5
Macronutrients in Top 70 Nuts with the lowest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all nuts , sorted by least amount of Zinc per 500 calories.
Top 5 nuts with least amount of zinc per 500 calories are:
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts
- Packaged Sweetened Coconut Meat Flakes
- Dry Roasted Macadamia Nuts