Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.310.2
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.69.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.27.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.77.75
Dried Shiitake MushroomsMushrooms, shiitake, dried2960.990.230.0130.14075.42.2NANANA11.59.67.66
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.827.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.76.45
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.25.8
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.25.8
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA26215.12
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.54.6
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.174.53
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.34.34
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.74.3
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.64.3
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.34.06
Hearts Of PalmRaw Hearts Of Palm1150.20.0460.0130.076025.617NANANA1.52.73.73
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.12
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.23.1
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA112.97
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.66
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.252.57
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7152.45
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.3182.4
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.822.23
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6202.2
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.92.13
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.122.03
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.882
Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.52
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3142
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.51.95
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.31.93
Onions FlakesDry Onions Flakes3490.460.0780.0090.17083.337.4NANANA9.28.951.9
Root WasabiRaw Root Wasabi1090.63NANANA023.5NANANANA7.84.81.62
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.70.190.120.17025NANANANA591.58
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.961.5
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.6121.42
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.821.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.41.4
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.91.3
Green PeasRaw Green Peas810.40.0710.0350.15014.55.670.390.1255.75.41.24
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.681.23
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.1131.17
GarlicRaw Garlic1490.50.0890.020.230331NANANA2.16.361.16
EppawRaw Eppaw1501.8NANANA031.7NANANANANA4.61.15
Bamboo ShootsRaw Bamboo Shoots270.30.0690.020.1105.23NANANA2.22.61.1
EpazoteRaw Epazote320.52NANANA07.44NANANANA3.80.331.1
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV220.10.01400.0404.31.72NANANA0.62.51.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini220.10.01400.0404.31.72NANANA0.62.51.1
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.1
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.331.1
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.971.07
Sprouted PeasRaw Sprouted Peas1240.680.120.0610.27027NANANANANA8.81.05
Laver SeaweedRaw Laver Seaweed350.280.0610.0010.00405.10.49NANANA0.35.81.05
Shiitake MushroomsRaw Shiitake Mushrooms340.49NANANANA6.82.3802.3802.52.241.03
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3245.80.810.0233.0607041NANANA28.710.61.02
Young Cowpeas Raw Young Cowpeas 900.350.090.0630.0870193NANANA52.951
In Pod Fava BeansRaw In Pod Fava Beans880.730.120.030.31017.69.2NANANA7.57.91
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2130.99
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.630.96
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds230.690.0690.180.2302.10.20.120.0801.940.92
Sprouted Navy BeansRaw Sprouted Navy Beans670.70.0850.260.15013NANANANANA6.150.89
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.20.87
Fiddlehead FernsRaw Fiddlehead Ferns340.4NANANA05.54NANANANANA4.550.83
Baby Zucchini SquashRaw Baby Zucchini Squash210.40.0830.110.06303.1NANANANA1.12.70.83
Frozen Green PeasFrozen Green Peas, Unprepared770.40.0660.0330.14013.650.250.084.64.55.20.82
Balsam-pear , PodsRaw Balsam-pear , Pods170.17NANANA03.7NANANANA2.810.8
EndiveRaw Endive170.20.0480.0130.07503.350.25NANANA3.11.250.79
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.650.79
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.840.78
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.90.78
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained213141.90.0782023.3NANANANA5.85.060.78
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.50.0610.190.11032.5NANANANA5.79.80.77
Broccoli RaabRaw Broccoli Raab220.490.0830.190.02902.850.380.170.10.112.73.170.77
Oyster MushroomsRaw Oyster Mushrooms330.410.06200.1206.11.101.102.33.30.77
Maitake MushroomsRaw Maitake Mushrooms310.190.0300.0906.972.0701.7402.71.940.75
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.70.75
Fruit ChayoteRaw Fruit Chayote190.130.0280.0360.02104.51.66NANANA1.70.820.74
Chrysanthemum LeavesRaw Chrysanthemum Leaves240.56NANANA03NANANANA33.360.71
Garland ChrysanthemumRaw Garland Chrysanthemum240.56NANANA03.02NANANANA33.360.71
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared340.35NANANA05.74NANANANANA4.30.71
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.50.71
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.130.71
White Gourd-flowered Raw White Gourd-flowered 140.020.002NA0.00903.4NANANANA0.50.620.7
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.60.67
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.30.67
Jew's EarRaw Jew's Ear250.04NANANA06.75NANANANANA0.480.66
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.4150.66
Enoki MushroomsRaw Enoki Mushrooms370.290.0270.0410.08207.80.2200.2202.72.660.65
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.720.64
Green CauliflowerRaw Green Cauliflower310.30.0470.10.02906.13.03NANANA3.22.950.64
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1320.440.10.070.15025NANANANA67.60.63
RadicchioRaw Radicchio230.250.060.0160.09304.50.6NANANA0.91.430.62
SuccotashRaw Succotash991.020.190.0760.41019.6NANANANA3.85.030.61
WaxgourdRaw Waxgourd130.20.016NA0.08703NANANANA2.90.40.61
Frozen AsparagusFrozen Asparagus, Unprepared240.230.0520.0050.09604.1NANANANA1.93.230.59
CornsaladRaw Cornsalad210.4NANANA03.6NANANANANA20.59
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 100 g
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 100 grams.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 100 grams are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms