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Nuts & Seeds — Highest Zinc Ranking

100 foods ranked by Highest Zinc per 100g serving.

Highest Calorie Lowest Calorie Highest Protein Highest Fat Lowest Fat Highest Carbs Lowest Carbs (Keto-Friendly) Highest Fiber Highest Sugar Lowest Sugar Highest Sodium Lowest Sodium Highest Vitamin C Highest Vitamin A Highest Vitamin D Highest Calcium Highest Iron Highest Potassium Highest Magnesium Highest Zinc
# Food Highest Zinc Calories
1 Seeds, cottonseed meal, partially defatted (glandless) 12.3mg 367 kcal
2 Seeds, cottonseed flour, partially defatted (glandless) 11.7mg 359 kcal
3 Seeds, cottonseed flour, low fat (glandless) 11.6mg 332 kcal
4 Seeds, sesame flour, high-fat 10.7mg 526 kcal
5 Seeds, sesame flour, partially defatted 10.7mg 382 kcal
6 Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 10.4mg 607 kcal
7 Seeds, pumpkin and squash seeds, whole, roasted, without salt 10.3mg 446 kcal
8 Seeds, pumpkin and squash seeds, whole, roasted, with salt added 10.3mg 446 kcal
9 Seeds, sesame seed kernels, toasted, with salt added (decorticated) 10.2mg 567 kcal
10 Seeds, sesame meal, partially defatted 10.2mg 567 kcal
11 Seeds, sesame seed kernels, toasted, without salt added (decorticated) 10.2mg 567 kcal
12 Seeds, watermelon seed kernels, dried 10.2mg 557 kcal
13 Seeds, sesame flour, low-fat 10.0mg 333 kcal
14 Seeds, hemp seed, hulled 9.9mg 553 kcal
15 Seeds, pumpkin and squash seed kernels, dried 7.8mg 559 kcal
16 Seeds, sesame seeds, whole, dried 7.8mg 573 kcal
17 Seeds, pumpkin and squash seed kernels, roasted, with salt added 7.6mg 574 kcal
18 Seeds, pumpkin and squash seed kernels, roasted, without salt 7.6mg 574 kcal
19 Seeds, sesame butter, paste 7.3mg 586 kcal
20 Seeds, sesame seeds, whole, roasted and toasted 7.2mg 565 kcal
21 Seeds, sesame seed kernels, dried (decorticated) 6.7mg 631 kcal
22 Nuts, pine nuts, dried 6.5mg 673 kcal
23 Seeds, cottonseed kernels, roasted (glandless) 6.0mg 506 kcal
24 Nuts, cashew nuts, raw 5.8mg 553 kcal
25 Nuts, cashew nuts, dry roasted, without salt added 5.6mg 574 kcal
26 Nuts, cashew nuts, dry roasted, with salt added 5.6mg 574 kcal
27 Nuts, cashew nuts, oil roasted, with salt added 5.4mg 581 kcal
28 Nuts, cashew nuts, oil roasted, without salt added 5.4mg 580 kcal
29 Seeds, sunflower seed kernels, toasted, with salt added 5.3mg 619 kcal
30 Seeds, sunflower seed kernels, toasted, without salt 5.3mg 619 kcal
31 Seeds, sunflower seed kernels from shell, dry roasted, with salt added 5.3mg 546 kcal
32 Seeds, sunflower seed kernels, dry roasted, with salt added 5.3mg 582 kcal
33 Seeds, sunflower seed kernels, dry roasted, without salt 5.3mg 582 kcal
34 Seeds, sunflower seed kernels, oil roasted, with salt added 5.2mg 592 kcal
35 Seeds, sunflower seed kernels, oil roasted, without salt 5.2mg 592 kcal
36 Nuts, cashew butter, plain, without salt added 5.2mg 587 kcal
37 Nuts, pecans, dry roasted, with salt added 5.1mg 710 kcal
38 Nuts, pecans, dry roasted, without salt added 5.1mg 710 kcal
39 Seeds, safflower seed kernels, dried 5.1mg 517 kcal
40 Seeds, safflower seed meal, partially defatted 5.0mg 342 kcal
41 Seeds, sunflower seed kernels, dried 5.0mg 584 kcal
42 Seeds, sunflower seed flour, partially defatted 5.0mg 326 kcal
43 Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) 4.9mg 617 kcal
44 Seeds, sunflower seed butter, without salt 4.9mg 617 kcal
45 Nuts, mixed nuts, oil roasted, without peanuts, without salt added 4.7mg 615 kcal
46 Nuts, mixed nuts, oil roasted, without peanuts, with salt added 4.7mg 615 kcal
47 Seeds, sesame butter, tahini, from raw and stone ground kernels 4.6mg 570 kcal
48 Seeds, sesame butter, tahini, type of kernels unspecified 4.6mg 592 kcal
49 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 4.6mg 595 kcal
50 Seeds, chia seeds, dried 4.6mg 486 kcal
51 Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 4.6mg 607 kcal
52 Nuts, pecans 4.5mg 691 kcal
53 Nuts, pecans, oil roasted, without salt added 4.5mg 715 kcal
54 Nuts, pecans, oil roasted, with salt added 4.5mg 715 kcal
55 Nuts, cashew butter, plain, with salt added 4.4mg 609 kcal
56 Seeds, flaxseed 4.3mg 534 kcal
57 Nuts, hickorynuts, dried 4.3mg 657 kcal
58 Nuts, pine nuts, pinyon, dried 4.3mg 629 kcal
59 Nuts, brazilnuts, dried, unblanched 4.1mg 659 kcal
60 Nuts, mixed nuts, dry roasted, with peanuts, without salt added 4.1mg 607 kcal
61 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 3.8mg 594 kcal
62 Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER 3.8mg 608 kcal
63 Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend 3.4mg 572 kcal
64 Nuts, walnuts, black, dried 3.4mg 619 kcal
65 Nuts, mixed nuts, oil roasted, with peanuts, lightly salted 3.4mg 607 kcal
66 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 3.4mg 607 kcal
67 Nuts, mixed nuts, oil roasted, with peanuts, without salt added 3.4mg 607 kcal
68 Nuts, almonds, dry roasted, with salt added 3.3mg 598 kcal
69 Nuts, almonds, dry roasted, without salt added 3.3mg 598 kcal
70 Nuts, almond butter, plain, without salt added 3.3mg 614 kcal
71 Nuts, almond butter, plain, with salt added 3.3mg 614 kcal
72 Nuts, butternuts, dried 3.1mg 612 kcal
73 Nuts, almonds 3.1mg 579 kcal
74 Nuts, walnuts, english 3.1mg 654 kcal
75 Nuts, almonds, oil roasted, without salt added 3.1mg 607 kcal
76 Nuts, almonds, oil roasted, lightly salted 3.1mg 607 kcal
77 Nuts, almonds, oil roasted, with salt added 3.1mg 607 kcal
78 Nuts, walnuts, dry roasted, with salt added 3.0mg 643 kcal
79 Nuts, almonds, blanched 3.0mg 590 kcal
80 Nuts, pilinuts, dried 3.0mg 719 kcal
81 Nuts, formulated, wheat-based, all flavors except macadamia, without salt 3.0mg 647 kcal
82 Nuts, formulated, wheat-based, unflavored, with salt added 2.9mg 622 kcal
83 Nuts, almonds, honey roasted, unblanched 2.6mg 594 kcal
84 Nuts, chestnuts, japanese, dried 2.6mg 360 kcal
85 Nuts, hazelnuts or filberts, dry roasted, without salt added 2.5mg 646 kcal
86 Nuts, hazelnuts or filberts 2.5mg 628 kcal
87 Nuts, pistachio nuts, dry roasted, without salt added 2.3mg 572 kcal
88 Nuts, pistachio nuts, dry roasted, with salt added 2.3mg 569 kcal
89 Nuts, hazelnuts or filberts, blanched 2.2mg 629 kcal
90 Nuts, pistachio nuts, raw 2.2mg 560 kcal
91 Nuts, coconut meat, dried (desiccated), toasted 2.1mg 592 kcal
92 Nuts, coconut meat, dried (desiccated), creamed 2.0mg 684 kcal
93 Nuts, coconut meat, dried (desiccated), not sweetened 2.0mg 660 kcal
94 Seeds, breadnut tree seeds, dried 1.9mg 367 kcal
95 Nuts, coconut meat, dried (desiccated), sweetened, shredded 1.8mg 501 kcal
96 Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 1.6mg 443 kcal
97 Nuts, almond paste 1.5mg 458 kcal
98 Nuts, chestnuts, japanese, roasted 1.4mg 201 kcal
99 Nuts, chestnuts, chinese, dried 1.4mg 363 kcal
100 Nuts, macadamia nuts, raw 1.3mg 718 kcal

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