Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.811.5
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.310
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.49.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA15159.02
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.58.95
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.56.76
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66266.66
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.4156.34
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.25.33
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.55.23
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.34.88
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.8
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4174.7
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.54.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.64.54
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.7154.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.3144.3
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.3
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6174.06
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.6143.96
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.33.9
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.323.57
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.33.57
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.73.57
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.33.57
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.43.56
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.23.4
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.73.3
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.643.28
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.433.13
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7113.1
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.52.77
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.32.7
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4172.68
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29192.63
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.52.53
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4182.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5152.5
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.82.47
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.36
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.07
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.42.05
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46181.96
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.41.96
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72121.95
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.371.95
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.41.94
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.381.94
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.61.93
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.74111.75
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.481.73
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.831.6
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.21.57
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.71.55
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.21.52
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.871.5
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA41.46
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.981.46
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.51.45
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.131.42
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.161.25
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.71.22
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.471.16
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.630.95
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.50.91
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.420.9
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.430.78
Sweet and Sour Salad DressingSalad dressing, sweet and sour333300000123123NANANA03.330.67
Tofu MayonnaiseMayonnaise made with Tofu15549.44.543.1722.604.751.3NANANA1.79.240.62
Salad dressing, KRAFT Mayo Fat Free Mayonnaise DressingSalad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing7810000012353NANANA15.61.560.55
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.80.47
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.540.47
Reduced Fat French Salad DressingSalad dressing, french dressing, reduced fat225261.926.66070.338NANANA3.381.30.45
Reduced Fat French Salad Dressing no SaltReduced Fat French Salad Dressing Without Salt 215292.362.58.3063612733.702.361.240.43
Reduced Calorie French Salad DressingSalad dressing, french dressing, reduced calorie22028.64.121.9514.6059.557NANANA00.880.4
Fat-free French Salad DressingSalad dressing, french dressing, fat-free3791.020.140.0680.16012262.31917.7218.330.760.38
Commercial French Salad Dressing no SaltSalad dressing, french dressing, commercial, regular, without salt109496.1532001717.45.847.34.2400.840.32
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.40.31
Russian Salad DressingSalad dressing, russian dressing141373.372.4518.404525NANANA0.990.970.31
Reduced Fat Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, reduced fat49032.74.12.2513.60494524.817.42.801.90.29
Light Mayonnaise-type Salad DressingSalad dressing, mayonnaise-type, light31631.64.72.115.705221NANANA02.060.22
Flaxseed Oil with sliced flaxseedFlaxseed Oil with added sliced flaxseed5756.45.1528900.22NANANANANA0.210.18
Commercial Italian Salad DressingSalad dressing, italian dressing, commercial, regular208446.143.119.3025.322.4129.231.100.850.15
Commercial French Salad DressingSalad dressing, french dressing, commercial, regular11946.67.273.4424022.420.87.347.834.772.861.040.14
Soybean Mayonnaise no CholesterolSoybean Mayonnaise Imitation without Cholesterol10449.57.84.7724016.46.22NANANA00.10.11
Sesame Salad DressingRegular Sesame Seed Salad Dressing1135172.262609.79.4NANANA1.133.50.11
Reduced Calorie Italian Salad DressingSalad dressing, italian dressing, reduced calorie250507.23.425.5016.84.85NANANA0.50.750.1
No Cholesterol Mayonnaise DressingMayonnaise dressing, no cholesterol72.756.57.843.629.500.220.22NANANA000.094
Cold Pressed Flaxseed OilOil, flaxseed, cold pressed56.656.55.08308.1000NANANA00.0620.04
Industrial Palm Kernel Confection Fat OilIndustrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter56.656.649.500.47000NANANA000.023
Olive, Peanut And Corn Oil Olive, Peanut And Corn Oil56.656.68.130.2418.5000NANANA000.011
Coconut OilOil, coconut5655.546.20.0110.94000NANANA000.011
Ultra Low Linolenic Industrial Soy OilOil, industrial, soy, ultra low linolenic56.656.68.40.728.8000NANANA000.006
Peanut OilSalad or Cooking Peanut Oil56.656.69.56018000NANANA000.006
Soybean OilSalad or Cooking Soybean Oil56.656.68.853.8429000NANANA000.006
Low Linolenic Industrial Soy OilOil, industrial, soy, low linolenic55.655.68.41.6531000NANANA000.006
Macronutrients in Top 100 Nuts & Oils with the highest Zinc content per 500 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 500 calories.
Top 5 nuts & oils with most amount of zinc per 500 calories are:
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds