Morel MushroomsRaw Morel Mushrooms3231.840.2100.69NA16.51.9401.9409.03106.55
White Gourd-flowered Raw White Gourd-flowered 7140.140.014NA0.064024.2NANANANA3.574.435
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV4550.450.06400.18019.57.8NANANA2.7311.45
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini4550.450.06400.18019.57.8NANANA2.7311.45
Balsam-pear , PodsRaw Balsam-pear , Pods5881NANANA021.8NANANANA16.55.94.7
WaxgourdRaw Waxgourd7691.540.12NA0.67023NANANANA22.33.084.7
EndiveRaw Endive5881.180.280.0760.44019.71.47NANANA18.27.354.65
Taro ShootsRaw Taro Shoots9090.820.160.10.24021NANANANANA8.364.64
Bamboo ShootsRaw Bamboo Shoots3701.10.260.0740.42019.311NANANA8.159.634.07
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds43530.30.76109.130.870.520.3508.2617.34
Irishmoss SeaweedRaw Irishmoss Seaweed2040.330.0670.0020.0040251.24NANANA2.653.13.98
Baby Zucchini SquashRaw Baby Zucchini Squash4761.90.40.50.3015NANANANA5.24133.95
Fruit ChayoteRaw Fruit Chayote5260.680.150.190.11023.78.74NANANA8.954.33.9
Broccoli RaabRaw Broccoli Raab4552.230.380.860.130131.730.770.450.512.314.43.5
EpazoteRaw Epazote3131.63NANANA023.3NANANANA121.033.44
Hearts Of PalmRaw Hearts Of Palm870.170.040.0110.066022.315NANANA1.32.353.24
Shiitake MushroomsRaw Shiitake Mushrooms2941.44NANANANA2070707.356.63.03
Laver SeaweedRaw Laver Seaweed2860.80.170.0030.011014.61.4NANANA0.8616.63
ParsleyFresh Parsley2782.20.370.0220.32017.62.36NANANA9.178.252.97
Chrysanthemum LeavesRaw Chrysanthemum Leaves4172.33NANANA012.5NANANANA12.5142.96
Garland ChrysanthemumRaw Garland Chrysanthemum4172.33NANANA012.6NANANANA12.5142.96
Kelp SeaweedRaw Kelp Seaweed2331.30.570.0090.047022.31.4NANANA3.023.92.86
CornsaladRaw Cornsalad4761.9NANANA017NANANANANA9.522.8
New Zealand SpinachRaw New Zealand Spinach7141.430.230.470.0930182.07NANANA10.710.72.7
AsparagusRaw Asparagus5000.60.20.050.2019.49.453.251.1510.5112.7
RadicchioRaw Radicchio4351.10.260.070.4019.52.6NANANA3.96.22.7
Jew's EarRaw Jew's Ear4000.16NANANA027NANANANANA1.922.64
Dried Shiitake MushroomsMushrooms, shiitake, dried33.80.330.0760.0040.047025.50.75NANANA3.93.242.6
Fireweed LeavesRaw Fireweed Leaves972.67NANANA018.7NANANANA10.34.572.6
Dried PepeaoPepeao, dried33.60.15NANANA027NANANANANA1.62.52
Frozen AsparagusFrozen Asparagus, Unprepared4170.960.220.0210.4017NANANANA7.913.52.46
Fiddlehead FernsRaw Fiddlehead Ferns2941.18NANANA016.3NANANANANA13.42.44
Maitake MushroomsRaw Maitake Mushrooms3230.610.09700.29022.56.6805.608.76.262.4
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV4551.60.27NANA017.611.42.239.1405.99.62.4
Portabella MushroomsRaw Portabella Mushrooms4551.60.04500.67017.611.42.239.1405.99.62.4
UV Exposed White MushroomRaw White Mushroom Exposed to UV4551.550.2300.7301590.776.7304.55142.36
White MushroomsRaw White Mushrooms4551.550.2300.7301590.776.7304.55142.36
Oyster MushroomsRaw Oyster Mushrooms3031.240.1900.37018.53.3603.3606.97102.33
Potherb JuteRaw Potherb Jute2940.740.110.0060.34017NANANANANA13.72.32
SpinachRaw Spinach4351.70.270.60.11015.81.830.650.480.39.5712.42.3
Lemon Grass Raw Lemon Grass 1010.490.120.0310.14025.6NANANANANA1.842.25
Agar SeaweedRaw Agar Seaweed3850.120.023000261.08NANANA1.922.082.23
Chanterelle MushroomsRaw Chanterelle Mushrooms3131.66NANANANA21.43.6303.630124.662.2
Coriander LeavesRaw Coriander Leaves4352.260.06100.170163.8NANANA129.262.17
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared2941.03NANANA017NANANANANA12.72.1
Green CauliflowerRaw Green Cauliflower3230.970.150.340.094019.69.77NANANA10.39.52.06
Dried Agar SeaweedSeaweed, agar, dried32.70.0980.0200.001026.40.97NANANA2.52.031.9
Swiss ChardRaw Swiss Chard5261.050.160.0370.33019.75.8NANANA8.429.471.9
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin5881.90.490.360.18018.314.78.16.30.295.97.11.9
ArugulaRaw Arugula4002.640.340.680.52014.68.2NANANA6.410.31.88
ChivesRaw Chives3332.430.490.050.84014.56.17NANANA8.33111.87
Yellow TomatoesRaw Yellow Tomatoes6671.730.240.0270.69020NANANANA4.676.531.87
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared5000.70.150.190.11024NANANANA64.151.85
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared3851.10.170.40.12018.45.23.22.9NA11.5111.85
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.11.84
Chicory GreensRaw Chicory Greens4351.30.320.0830.49020.43.04NANANA17.47.41.83
Summer SquashRaw All Varieties Summer Squash6251.130.280.350.2102113.85.944.70.196.887.561.8
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.71.8
Frozen OkraFrozen Okra, Unprepared3330.830.220.0030.220229.9NANANA7.335.631.77
OkraRaw Okra3030.580.0790.0030.079022.64.51.730.971.89.75.851.76
Enoki MushroomsRaw Enoki Mushrooms2700.780.0730.110.220210.5900.5907.37.21.76
RadishesRaw Radishes6250.630.20.190.11021.311.64.446.560.63104.251.75
Beet GreensRaw Beet Greens4550.590.0910.0180.19019.72.27NANANA17101.73
Peeled CucumberRaw Peeled Cucumber10001.60.780.10.1021.6147.56.3075.91.7
Dried ChivesFreeze-dried Chives321.130.190.0230.42020.7NANANANA8.426.81.65
Scallop Summer SquashRaw Scallop Summer Squash5561.10.230.290.17021.313.3NANANA6.676.671.6
Chinese BroccoliRaw Chinese Broccoli3852.920.451.040.310183.4NANANA104.61.58
NopalesRaw Nopales6250.560.10.0310.280217.2NANANA13.88.251.56
Butterhead LettuceRaw Butterhead Lettuce7691.70.220.640.260177.233.923.308.4610.41.54
Red Leaf LettuceRaw Red Leaf Lettuce7691.70.220.620.26017.43.72.151.5406.9210.21.54
Green PeasRaw Green Peas1230.490.0880.0430.1901870.480.156.167.046.71.53
Welsh OnionsRaw Welsh Onions2941.180.20.0240.440196.4NANANA7.065.61.53
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash5261.420.490.230.21020.4158.376.470.325.265.31.53
CeltuceRaw Celtuce5561.67NANANA020.3NANANANA9.444.721.5
Root WasabiRaw Root Wasabi920.58NANANA021.6NANANANA7.164.41.5
Chinese CabbageRaw Chinese Cabbage7691.540.210.420.32016.89.08NANANA7.711.51.46
Napa CabbageRaw Chinese Napa Cabbage6251.250.270.360.0940208.8NANANA7.57.51.44
Flower Clusters BroccoliRaw Flower Clusters Broccoli3571.250.190.460.140185.3NANANA8.210.61.43
Broccoli LeavesRaw Broccoli Leaves3571.250.190.460.140185.3NANANA8.210.61.43
Broccoli StalksRaw Broccoli Stalks3571.250.190.460.14018.7NANANANANA10.61.43
Sprouted LentilsRaw Sprouted Lentils940.520.0540.0360.17021NANANANANA8.451.42
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.41.4
Sprouted Kidney BeansRaw Sprouted Kidney Beans3451.720.250.580.37014NANANANANA14.51.38
Sprouted Mung BeansRaw Sprouted Mung Beans3330.60.150.0530.1402013.8NANANA6101.37
Romaine LettuceRaw Cos Or Romaine Lettuce5881.760.230.660.28019.474.72.3012.47.241.35
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.11.35
CucumberRaw Whole Cucumber6670.730.250.0330.19024115.85.070.23.334.331.33
Sprouted Navy BeansRaw Sprouted Navy Beans1491.040.130.390.22019.5NANANANANA9.181.33
Sprouted Radish SeedsRaw Sprouted Radish Seeds2335.91.81.680.9508.37NANANANANA8.861.3
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5880.760.160.210.1202110NANANA7.656.821.24
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.231.23
PumpkinRaw Pumpkin3850.380.20.0120.00802510.6NANANA1.923.851.23
Spring Or Scallions OnionsRaw Spring Or Scallions Onions3130.590.10.0130.220237.3NANANA8.135.71.2
Drumstick PodsRaw Drumstick Pods2700.540.089NANA023NANANANA8.655.681.2
BroccoliRaw Broccoli2941.10.340.190.14019.5521.440.297.658.31.2
Green Leaf LettuceRaw Green Leaf Lettuce66710.130.390.160195.22.872.408.679.071.2
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared3451.170.180.430.13018.45.07NANANA10.310.61.17
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5001.350.070.120.14017NANANANA16.512.51.15
ButterburRaw Butterbur7140.29NANANA025.8NANANANANA2.81.14
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared720.50.130.0880.12018NANANANA3.66.461.14
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 100 kcal
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 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 100 calories are:
- Raw Morel Mushrooms
- Raw White Gourd-flowered
- Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
- Raw Brown Mushrooms, Italian, Or Crimini
- Raw Balsam-pear , Pods