Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed86.210.21.370.664.4203.641.870.930.9401.550.670.052
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080.063
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)820.210.0550.0490.038027.622NANANA0.90.30.066
Hamburger Pickle relishPickle relish, hamburger77.50.420.040.050.052026.7NANANANA2.50.490.085
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.70.094
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled271.060.20.0450.37021.3NANANANANA1.360.095
Sweet Pickle relishPickle relish, sweet770.360.0420.0480.04502722.4NANANA0.850.280.11
KohlrabiRaw Kohlrabi3700.370.0480.0960.0740239.63NANANA13.36.30.11
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed759.61.170.583.704.943.21.741.440.0451.350.780.11
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt305.61.8NA0.42012NANANANA0.961.070.12
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes38.55.751.75NA0.41011.6NANANANA1.11.10.13
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1100.450.0740.0660.051023.2209.71001.10.640.13
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.220.14
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.15
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids930.30.0640.020.11023.55.3NANANA2.781.20.15
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven36.25.20.770.32.3012.21.850.460.470.640.81.50.15
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.690.16
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated524.70.860.111.1014.20.1400.0990.0421.041.10.16
Jerusalem-artichokesRaw Jerusalem-artichokes1370.014000.00102413NANANA2.22.740.16
KetchupCatsup990.0990.0140.0010.039027218.63102.280.31.030.17
Low Salt KetchupLow sodium Ketchup990.0990.0140.0010.039027218.63102.280.31.030.17
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.770.17
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt86.20.120.0250.0080.043023.70.42NANANA3.361.30.17
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes45.75.30.430.21.060130.1200.1201.461.20.17
Hash Brown PotatoesHome prepared Hash Brown Potatoes37.74.720.710.131.65013.20.560.20.240.121.21.130.18
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.10.18
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.18
Sour Cucumber PicklesPickles, cucumber, sour9091.80.470.420.31020.59.64NANANA1130.18
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium9091.80.470.420.31020.59.64NANANA1130.18
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated463.761.8NA0.28015.6NANANANA1.471.580.19
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased65.43.781.8NA0.28015.7NANANANA1.961.60.19
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet82.60.740.120.10.2302219.7NANANA1.241.240.19
Cooked TaroCooked Taro no Salt70.40.0770.0160.010.023024.40.35NANANA3.60.370.19
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.530.19
Boiled LeeksBoiled and Drained Leeks3230.650.0870.210.15024.66.8NANANA3.232.60.19
PoiPoi89.30.130.0260.0160.036024.30.35NANANA0.360.340.2
LeeksRaw Leeks1640.490.0660.160.110236.4NANANA2.952.460.2
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes28.20.120.0480.0080.0260230.950.280.250.281.862.360.2
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1100.220.0450.0140.078023.25.5NANANA1.981.80.2
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener5000.50.190.0250.150240000131.650.2
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.30.2
Tahitian TaroRaw Tahitian Taro2272.20.450.280.63015.7NANANANANA6.340.2
TaroRaw Taro89.30.180.0370.0220.052023.60.36NANANA3.661.340.21
Dried LeeksFreeze-dried Leeks310.650.0870.220.15023.3NANANANA3.244.740.21
Canned Mashed Sweet PotatoSweet potato, canned, mashed990.20.0410.0130.070235.4NANANA1.71.960.21
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.21
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids1120.220.0460.0150.08023.517.3NANANA2.81.10.21
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes59.53.10.610.0130.170170.1700.0650.111.551.60.23
Cooked Tahitian TaroCooked Tahitian Taro no Salt2271.550.320.190.45015.6NANANANANA9.450.23
Stewed TomatoesStewed Ripe Red Tomatoes1273.40.660.0481.06016.5NANANANA2.152.50.23
Hot dog Pickle relishPickle relish, hot dog1100.510.0480.0590.062025.7NANANANA1.651.650.23
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.30.23
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes683.170.640.0120.170170.1400.0680.0681.31.520.24
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared3450.340.0590.0070.13023.5NANANANA6.22.720.24
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.24
Baked Potato SkinPotatoes, baked, skin, without salt50.50.0510.0130.0050.016023.30.71NANANA42.170.25
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.830.25
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions3570.360.0570.0070.13023.510.4NANANA6.432.750.25
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes1220.760.20.0780.25NA21.6NANANANA1.72.50.26
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil41.34.260.330.330.850140.480.190.2501.51.340.26
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1320.180.04100.08023.37.550.570.711.93.31.80.26
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes496.481.620.111.6010.7NANANANA0.831.10.27
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers55610.150.050.5021.7NANANANA55.280.28
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)50.8119.6NA0.1201.43NANANANANA1.030.28
Frozen Potato WedgesPotato wedges, frozen77.51.70.43NA0.079019.70.23NANANA1.552.10.29
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)30.310.59.300.1102NANANANA0.671.10.29
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.9610.29
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)49.510.39.13NA0.1102.76NANANANANA0.80.29
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed14.6108.96NA0.1103.15NANANANANA0.770.3
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1750.180.0370.0460.028025.34.96NANANA2.33.10.3
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared5001.050.160.050.51022.3NANANANA85.40.3
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared5001.050.160.050.51022.316.3NANANA85.40.3
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt2001.240.260.320.19021.69.8NANANA9.84.960.3
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1000.120.0250.0070.042023.49.17NANANA1.81.70.3
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd1790.610.048NA0.26025.69.23NANANA5.181.180.3
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt1790.250.0520.0660.039026NANANANA7.8620.3
Green TomatoesRaw Green Tomatoes4350.870.120.0130.3402217.4NANANA4.85.20.3
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.040.3
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2560.180.0360.0460.028025.8NANANANANA3.150.31
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.31
Baked Potato FleshBaked Potatoes Flesh no Salt1080.110.0280.0110.0340231.83NANANA1.62.10.31
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers6251.130.170.0560.56020.718NANANA55.940.31
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt1160.120.030.0120.037023.31.030.330.380.212.120.31
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.640.31
Sun-dried Chile PeppersSun-dried Hot Chile Peppers311.80.250.0070.94021.612.7NANANA8.863.270.31
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1370.0820.0120.0030.025025NANANANA3.421.150.32
Cooked Frozen OnionsBoiled and Drained Frozen Onions3570.180.0320.0040.06802410.4NANANA52.540.32
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.80.32
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.970.32
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2940.240.050.0650.038026NANANANA7.651.970.32
Acorn Winter SquashRaw Acorn Winter Squash2500.250.0530.0650.04026NANANANA3.7520.33
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt2500.230.0480.060.035026.24.93NANANA82.250.33
Hubbard Winter SquashRaw Hubbard Winter Squash2501.250.260.330.2021.89.88NANANA9.7550.33
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt1000.10.0260.010.032023.3NANANANA1.62.10.33
Butternut Winter SquashRaw Butternut Winter Squash2220.220.0470.0580.0360264.92.22.20.494.442.220.33
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash3331.230.250.320.19021.59.77NANANA9.674.930.33
Boiled EggplantBoiled and Drained Eggplant2860.660.130.0430.220259.14NANANA7.142.370.34
Frozen Whole OnionsFrozen Whole Onions, Unprepared2860.170.0310.0030.06902411NANANA4.862.540.34
Microwaved PotatoesWhole Microwaved Potatoes950.0950.0250.010.03023NANANANA2.22.320.34
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1150.110.030.0110.0370231.050.330.390.222.072.150.34
Macronutrients in Top 100 Vegetables & Nuts with the lowest Zinc content per 100 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 100 calories.
Top 5 vegetables & nuts with least amount of zinc per 100 calories are:
- Sauteed Green Sweet Peppers
- Dried Beechnuts
- Low Sodium Sweet Cucumber Pickles
- Hamburger Pickle relish
- Dried European Chestnuts