Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed431516.853.3220189.354.664.707.763.360.26
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.40.31
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)4101.070.270.250.190138109NANANA4.51.50.33
Hamburger Pickle relishPickle relish, hamburger3882.10.20.250.260134NANANANA12.42.440.43
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
Sweet Pickle relishPickle relish, sweet3851.80.210.240.230135112NANANA4.231.420.54
KohlrabiRaw Kohlrabi18521.850.240.480.37011548NANANA66.731.50.56
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed376485.852.918.6024.7168.77.20.236.773.90.56
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt150288.95NA2.1059.6NANANANA4.85.330.62
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes19228.88.74NA2.06058NANANANA5.585.440.63
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)5492.250.370.330.25011610048.450.405.53.20.66
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.10.7
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.420.73
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids4631.50.320.10.55011726.6NANANA145.930.74
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven181263.871.511.6061.29.242.32.373.247.50.76
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.430.78
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated26023.64.30.545.60710.700.490.215.25.550.78
Jerusalem-artichokesRaw Jerusalem-artichokes6850.068000.007011965.8NANANA1113.70.82
KetchupCatsup4950.50.0690.0050.1901361054350.511.41.55.150.84
Low Salt KetchupLow sodium Ketchup4950.50.0690.0050.1901361054350.511.41.55.150.84
Sauteed Yellow OnionsOnions, yellow, sauteed4074462.719.6NA32NA68.543.36.93.860.85
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt4310.60.130.0390.2201182.1NANANA176.420.86
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes22826.52.1315.30650.6200.5907.36.050.87
Hash Brown PotatoesHome prepared Hash Brown Potatoes18923.63.550.648.23066.22.80.981.20.626.045.660.89
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
Sour Cucumber PicklesPickles, cucumber, sour45459.12.362.11.55010348NANANA54.5150.91
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium45459.12.362.11.55010348NANANA54.5150.91
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated229198.93NA1.4078NANANANA7.347.90.94
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased327198.96NA1.4078.4NANANANA9.87.90.95
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet4133.70.620.51.14011099NANANA6.26.20.95
Cooked TaroCooked Taro no Salt3520.390.0810.0490.1101221.73NANANA181.830.95
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.630.95
Boiled LeeksBoiled and Drained Leeks16133.230.441.060.73012334NANANA16130.97
PoiPoi4460.630.130.080.1801221.74NANANA1.81.70.98
LeeksRaw Leeks8202.460.330.810.55011632NANANA14.812.30.98
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes1410.580.240.0380.1301154.751.41.261.49.3211.80.99
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack5491.10.230.0710.39011627.5NANANA9.99.070.99
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener25002.50.930.130.7301210000658.251
YamRaw Yam4240.720.160.0510.2701182.1NANANA17.46.51
Tahitian TaroRaw Tahitian Taro1136112.241.383.17078.5NANANANANA31.71.02
TaroRaw Taro4460.890.180.110.2601181.8NANANA18.36.71.03
Dried LeeksFreeze-dried Leeks1563.270.431.080.730116NANANANA1623.71.03
Canned Mashed Sweet PotatoSweet potato, canned, mashed4950.990.20.0640.35011527NANANA8.49.81.04
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.251.06
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids5621.120.230.0730.4011886.5NANANA145.51.07
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes29815.53.060.0630.83085.40.8300.330.547.747.91.13
Cooked Tahitian TaroCooked Tahitian Taro no Salt11367.731.580.972.23078NANANANANA47.31.14
Stewed TomatoesStewed Ripe Red Tomatoes633173.30.245.3082.6NANANANA10.812.41.14
Hot dog Pickle relishPickle relish, hot dog5492.530.240.30.310128NANANANA8.248.241.15
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.471.16
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes340163.20.0610.84084.40.6800.340.346.467.61.2
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared17241.720.290.0340.640118NANANANA3113.61.2
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.71.22
Baked Potato SkinPotatoes, baked, skin, without salt2530.250.0660.0250.08101163.54NANANA20111.24
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.161.25
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions17861.80.290.0360.64011851.8NANANA3213.81.25
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes6103.80.990.391.23NA108NANANANA8.5412.61.3
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil20721.31.661.634.26070.22.40.931.2607.446.71.3
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin6580.920.200.4011737.82.833.559.416.491.3
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes24532.48.120.547.97053.6NANANANA4.175.441.35
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers277850.750.252.50108NANANANA2526.41.4
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.131.42
Frozen Potato WedgesPotato wedges, frozen3888.532.13NA0.40991.16NANANA7.7510.51.43
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
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared8770.880.180.230.14012625NANANA11.415.41.5
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared25005.250.780.252.550111NANANANA40271.5
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared25005.250.780.252.55011181.5NANANA40271.5
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt10006.21.281.620.97010849NANANA49251.5
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt5000.60.130.0350.21011746NANANA98.551.5
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd8933.040.24NA1.32012846NANANA265.91.5
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt8931.250.260.330.20130NANANANA39.3101.5
Green TomatoesRaw Green Tomatoes21744.350.610.0651.7011187NANANA24261.52
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.21.52
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt12820.90.180.230.140129NANANANANA15.81.54
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.71.55
Baked Potato FleshBaked Potatoes Flesh no Salt5380.540.140.0540.1701169.14NANANA8.0610.51.56
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers31255.630.840.282.8010389.4NANANA2529.71.56
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt5810.580.150.0580.1901165.171.631.91.0510.59.941.57
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.21.57
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1548.971.250.0354.7010863.4NANANA44.316.31.57
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids6850.410.0620.0140.120125NANANANA175.751.58
Cooked Frozen OnionsBoiled and Drained Frozen Onions17860.890.160.0180.34012051.8NANANA2512.71.6
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5210.940.20.0680.350116NANANANA8.858.91.6
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.831.6
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash14711.180.250.320.190129NANANANA38.29.851.6
Acorn Winter SquashRaw Acorn Winter Squash12501.250.260.330.20130NANANANA18.8101.63
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt12501.130.240.30.18013124.6NANANA4011.31.63
Hubbard Winter SquashRaw Hubbard Winter Squash12506.251.31.640.99010949.4NANANA48.8251.63
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt5000.50.130.050.160116NANANANA810.51.65
Butternut Winter SquashRaw Butternut Winter Squash11111.10.230.290.18013024.411112.4422.2111.67
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash16676.171.271.60.97010849NANANA48.324.71.67
Boiled EggplantBoiled and Drained Eggplant14293.30.630.211.1012545.7NANANA35.7121.7
Frozen Whole OnionsFrozen Whole Onions, Unprepared14290.860.160.0140.34012154.4NANANA24.312.71.7
Microwaved PotatoesWhole Microwaved Potatoes4760.480.120.0480.150115NANANANA1111.61.7
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5750.570.150.0570.1801165.231.671.951.110.310.71.72
Macronutrients in Top 100 Vegetables & Nuts with the lowest Zinc content per 500 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 500 calories.
Top 5 vegetables & nuts with least amount of zinc per 500 calories are:
- Sauteed Green Sweet Peppers
- Dried Beechnuts
- Low Sodium Sweet Cucumber Pickles
- Hamburger Pickle relish
- Dried European Chestnuts