Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.220.3
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.619.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126015.5
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43515.4
Dried Shiitake MushroomsMushrooms, shiitake, dried5871.960.450.0260.2701504.4NANANA231915.2
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.5715
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.613.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342712.8
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.311.5
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553611.5
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA524210
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.29.92
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.3339.1
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419189
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.38.6
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.28.55
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2238.5
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.48.06
Hearts Of PalmRaw Hearts Of Palm2280.40.0910.0260.1505134NANANA2.985.367.4
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425426.2
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.26.13
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.45.9
Fireweed LeavesRaw Fireweed Leaves2045.46NANANA038NANANANA219.355.28
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.45.1
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.74.86
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.54.8
Lemon Grass Raw Lemon Grass 1960.970.240.0620.27050.2NANANANANA3.64.43
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621404.37
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.74.23
Morel MushroomsRaw Morel Mushrooms61.51.130.1300.43NA101.201.205.566.24.03
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.74
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.141143.97
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.4283.95
Irishmoss SeaweedRaw Irishmoss Seaweed970.320.0650.0020.004024.41.2NANANA2.5833.87
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.43.83
Onions FlakesDry Onions Flakes6930.910.150.0180.34016574.2NANANA18.317.83.75
Root WasabiRaw Root Wasabi2161.25NANANA046.7NANANANA15.59.533.2
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2761.40.370.240.33050NANANANA9.92183.14
Sprouted LentilsRaw Sprouted Lentils2101.10.110.0750.36044NANANANANA17.83
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.52.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.52.8
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.52.78
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.72.58
Green PeasRaw Green Peas1610.790.140.0690.3028.711.30.770.249.911.310.82.46
Kelp SeaweedRaw Kelp Seaweed85.31.10.490.0080.040191.2NANANA2.583.332.44
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.2262.32
GarlicRaw Garlic2960.990.180.040.45065.62NANANA4.1712.62.3
EppawRaw Eppaw2983.57NANANA063NANANANANA9.132.3
Bamboo ShootsRaw Bamboo Shoots53.60.60.140.040.23010.35.95NANANA4.375.162.2
EpazoteRaw Epazote63.51.03NANANA014.8NANANANA7.540.652.2
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV43.70.20.02800.07908.533.4NANANA1.24.962.2
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini43.70.20.02800.07908.533.4NANANA1.24.962.2
Japanese ChestnutsRaw Japanese Chestnuts3061.050.150.0260.24069.3NANANANANA4.472.2
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.62.2
ParsleyFresh Parsley71.41.570.260.0160.23012.61.7NANANA6.555.92.12
Sprouted PeasRaw Sprouted Peas2461.350.250.120.53053.8NANANANANA17.52.1
Laver SeaweedRaw Laver Seaweed69.50.560.120.0020.0080100.97NANANA0.611.52.1
Shiitake MushroomsRaw Shiitake Mushrooms67.50.97NANANANA13.54.7204.7204.964.452.04
Sun-dried Chile PeppersSun-dried Hot Chile Peppers64311.51.60.0466.06013981.5NANANA57212.02
Young Cowpeas Raw Young Cowpeas 1790.690.180.130.17037.45.95NANANA9.925.852
In Pod Fava BeansRaw In Pod Fava Beans1751.450.230.060.6203518.3NANANA1515.72
Green SoybeansRaw Green Soybeans29213.51.560.755.6022NANANANA8.3325.71.96
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)655696100.75013NANANANA4.377.21.9
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds45.61.370.140.350.4604.170.40.240.1603.777.91.83
Sprouted Navy BeansRaw Sprouted Navy Beans1331.40.170.520.29026NANANANANA12.21.77
Chinese ChestnutsRaw Chinese Chestnuts4452.20.330.0560.51097NANANANANA8.331.73
Fiddlehead FernsRaw Fiddlehead Ferns67.50.79NANANA011NANANANANA9.031.65
Baby Zucchini SquashRaw Baby Zucchini Squash41.70.790.160.210.1306.17NANANANA2.25.381.65
Frozen Green PeasFrozen Green Peas, Unprepared1530.790.130.0650.280279.920.50.169.138.9310.41.63
Balsam-pear , PodsRaw Balsam-pear , Pods33.70.34NANANA07.34NANANANA5.5621.6
EndiveRaw Endive33.70.40.0950.0260.1506.650.5NANANA6.152.51.57
Potherb JuteRaw Potherb Jute67.50.50.0750.0040.23011.5NANANANANA9.231.57
Young Lima BeansRaw Young Lima Beans2241.70.390.270.560402.94NANANA9.7213.61.55
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked6452.040.220.0240.960165NANANANANA9.71.55
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained423283.760.153.93046.3NANANANA11.5101.55
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans3370.990.120.370.21064.5NANANANA11.319.41.53
Broccoli RaabRaw Broccoli Raab43.70.970.160.380.05805.660.750.340.20.225.366.31.53
Oyster MushroomsRaw Oyster Mushrooms65.50.810.1200.240122.202.204.566.571.53
Maitake MushroomsRaw Maitake Mushrooms61.50.380.0600.180144.103.4505.363.851.5
PrunesRaw Dehydrated Prunes6731.450.12NA0.320177NANANANANA7.341.5
Fruit ChayoteRaw Fruit Chayote37.70.260.0560.0710.04208.953.3NANANA3.371.631.47
Chrysanthemum LeavesRaw Chrysanthemum Leaves47.61.1NANANA05.97NANANANA5.956.671.4
Garland ChrysanthemumRaw Garland Chrysanthemum47.61.1NANANA06NANANANA5.956.671.4
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared67.50.69NANANA011.4NANANANANA8.551.4
Chanterelle MushroomsRaw Chanterelle Mushrooms63.51.05NANANANA13.62.302.307.542.961.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes90555.552.400.440103730.021.057219.66.21.4
White Gourd-flowered Raw White Gourd-flowered 27.80.040.004NA0.01806.73NANANANA0.991.231.4
Grape LeavesRaw Grape Leaves1854.20.671.70.29034.412.5NANANA22111.33
Coconut MilkRaw Coconut Milk45647.34200.520116.63NANANA4.374.541.33
Jew's EarRaw Jew's Ear49.60.079NANANA013.4NANANANANA0.951.3
Dried LeeksFreeze-dried Leeks6374.170.551.370.930148NANANANA20.6301.3
Enoki MushroomsRaw Enoki Mushrooms73.40.580.0540.0810.16015.50.4400.4405.365.281.3
AvocadosRaw Avocados318294.20.253.320171.30.240.730.1213.33.971.27
Green CauliflowerRaw Green Cauliflower61.50.60.0930.210.0580126NANANA6.355.851.27
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared2620.870.20.140.29050NANANANA12151.25
RadicchioRaw Radicchio45.60.50.120.0320.1808.91.2NANANA1.82.841.23
SuccotashRaw Succotash1962.020.380.150.82039NANANANA7.54101.2
WaxgourdRaw Waxgourd25.80.40.032NA0.1705.95NANANANA5.750.791.2
Frozen AsparagusFrozen Asparagus, Unprepared47.60.460.10.010.1908.14NANANANA3.776.41.17
CornsaladRaw Cornsalad41.70.79NANANA07.14NANANANANA3.971.17
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 7 oz
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 7 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 7 ounces are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms