Welcome to the list of the top 80 nuts and seeds highest in zinc content. Where the amount of zinc ranges from 12.32 mg to 0.1 mg per 100g. The top nuts and seed is Seeds, cottonseed meal, partially defatted (glandless) with the highest zinc content, which in 100g contains 12.32 mg of zinc.

The total recommended daily allowance or RDA for zinc is 15 mg. For the 100g serving of Seeds, cottonseed meal, partially defatted (glandless), which contains 12.32 mg of zinc, the corresponding RDA zinc percentage is 82 %, which is the highest item from the list of nuts and seeds high in zinc.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, cottonseed meal, partially defatted (glandless) has a nutritional value score of 17 out of 100.Comparing the zinc content and the nutritional density in 100g for Seeds, cottonseed meal, partially defatted (glandless); We class this as a high zinc content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of nuts and seeds.



Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Seeds, cottonseed meal, partially defatted (glandless), which is the top of the nuts and seeds list for zinc content in your diet, the amount of Calories is 367 kcal (18% RDA), the amount of Protein is 49.1 g (88% RDA), the amount of Fat is 4.77 g (7% RDA) and the amount of Carbohydrate is 38.43 g (30% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the zinc content in Seeds, cottonseed meal, partially defatted (glandless) from the list of nuts and seeds.

zinc and nutrition facts in nuts and seeds per 100g



Top Twenty List - Highest zinc Content per 100g

Below is a basic list for zinc in nuts and seeds for the top 20 nuts and seeds. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Seeds, cottonseed meal, partially defatted (glandless) 12.32mg (82%RDA)
2. Seeds, cottonseed flour, partially defatted (glandless) 11.69mg (78%RDA)
3. Seeds, cottonseed flour, low fat (glandless) 11.61mg (77%RDA)
4. Seeds, sesame flour, partially defatted 10.7mg (71%RDA)
5. Seeds, sesame flour, high-fat 10.67mg (71%RDA)
6. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 10.45mg (70%RDA)
7. Seeds, pumpkin and squash seeds, whole, roasted, without salt 10.3mg (69%RDA)
8. Seeds, pumpkin and squash seeds, whole, roasted, with salt added 10.3mg (69%RDA)
9. Seeds, sesame seed kernels, toasted, without salt added (decorticated) 10.23mg (68%RDA)
10. Seeds, sesame meal, partially defatted 10.23mg (68%RDA)
11. Seeds, sesame seed kernels, toasted, with salt added (decorticated) 10.23mg (68%RDA)
12. Seeds, sesame flour, low-fat 10mg (67%RDA)
13. Seeds, pumpkin and squash seed kernels, roasted, without salt 7.64mg (51%RDA)
14. Seeds, pumpkin and squash seed kernels, roasted, with salt added 7.64mg (51%RDA)
15. Seeds, sesame butter, paste 7.29mg (49%RDA)
16. Seeds, sesame seeds, whole, roasted and toasted 7.16mg (48%RDA)
17. Seeds, cottonseed kernels, roasted (glandless) 6mg (40%RDA)
18. Nuts, cashew nuts, raw 5.78mg (39%RDA)
19. Nuts, cashew nuts, oil roasted, without salt added 5.35mg (36%RDA)
20. Nuts, cashew nuts, oil roasted, with salt added 5.35mg (36%RDA)

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. You should also take into account portion sizes when you are considering the zinc nutritional content.

The food with the highest zinc content per typical serving is Seeds, sesame seed kernels, toasted, with salt added (decorticated) which contains 13.09 mg in 1 cup (or 128 g). The percentage of the recommended daily value for this serving is 87 %. For this serving the Calories content is 725.76 kcal (36% RDA), the Protein content is 21.71 g (39% RDA), the Fat content is 61.44 g (95% RDA) and the Carbohydrate content is 33.33 g (26% RDA).

Milligrams of zinc in nuts and seeds (per 100g)

The list below gives the total zinc content in the top 80 items from the general description 'nuts and seeds' each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

nuts and seeds zinc per 100g

The level of zinc can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 16 items. The highest amount of zinc from the 16 raw items is in Nuts, cashew nuts, raw where the content is 5.78 mg per 100g. The number of food items described as lowfat or non-fat are 2 items.

A list of nuts and seeds which are found in our database include chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts. These can be selected at the bottom of the page to give more information based around zinc content. We have selected peanuts,almonds,hazelnuts,walnuts,cashews, to highlight the range of zinc content in these common nuts and seeds, show below in the bar charts. You can click on an individual bar chart to take you to the complete analysis of each item.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing zinc which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high content of zinc in foods.


List of Nuts and seeds High in zinc Content per 100g

1. Seeds, cottonseed meal, partially defatted (glandless) - Zinc
12.32 mg of Zinc per 100g (82% RDA)
Nutritional Value = 17 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
12.32 mg(82%) 367(18%)38.43(30%)4.77(7%)49.1(88%)
Typical Serving Amount : 1 oz (or 28.35g):
3.49 mg(23%)104.04 kcal(5%)10.89 g(8%)1.35 g(2%)13.92 g(25%)
2. Seeds, cottonseed flour, partially defatted (glandless) - Zinc
11.69 mg of Zinc per 100g (78% RDA)
Nutritional Value = 18 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.69 mg(78%) 359(18%)40.54(31%)6.2(10%)40.96(73%)
Typical Serving Amount : 1 cup (or 94g):
10.99 mg(73%)337.46 kcal(17%)38.11 g(29%)5.83 g(9%)38.5 g(69%)
Other Serving Size : 1 tbsp (or 5g):
0.58 mg(4%)17.95 kcal(1%)2.03 g(2%)0.31 g(0%)2.05 g(4%)
3. Seeds, cottonseed flour, low fat (glandless) - Zinc
11.61 mg of Zinc per 100g (77% RDA)
Nutritional Value = 18 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
11.61 mg(77%) 332(17%)36.1(28%)1.41(2%)49.83(89%)
Typical Serving Amount : 1 oz (or 28.35g):
3.29 mg(22%)94.12 kcal(5%)10.23 g(8%)0.4 g(1%)14.13 g(25%)
4. Seeds, sesame flour, partially defatted - Zinc
10.7 mg of Zinc per 100g (71% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.7 mg(71%) 382(19%)35.14(27%)11.89(18%)40.32(72%)
Typical Serving Amount : 1 oz (or 28.35g):
3.03 mg(20%)108.3 kcal(5%)9.96 g(8%)3.37 g(5%)11.43 g(20%)
5. Seeds, sesame flour, high-fat - Zinc
10.67 mg of Zinc per 100g (71% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.67 mg(71%) 526(26%)26.62(20%)37.1(57%)30.78(55%)
Typical Serving Amount : 1 oz (or 28.35g):
3.02 mg(20%)149.12 kcal(7%)7.55 g(6%)10.52 g(16%)8.73 g(16%)
6. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Zinc
10.45 mg of Zinc per 100g (70% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.45 mg(70%) 607(30%)17.89(14%)56.44(87%)17.95(32%)
Typical Serving Amount : 1 tbsp (or 14g):
1.46 mg(10%)84.98 kcal(4%)2.5 g(2%)7.9 g(12%)2.51 g(4%)
Other Serving Size : 1 oz (or 28.35g):
2.96 mg(20%)172.08 kcal(9%)5.07 g(4%)16 g(25%)5.09 g(9%)
7. Seeds, pumpkin and squash seeds, whole, roasted, without salt - Zinc
10.3 mg of Zinc per 100g (69% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.3 mg(69%) 446(22%)53.75(41%)19.4(30%)18.55(33%)
Typical Serving Amount : 1 cup (or 64g):
6.59 mg(44%)285.44 kcal(14%)34.4 g(26%)12.42 g(19%)11.87 g(21%)
Other Serving Size : 1 oz (85 seeds) (or 28.35g):
2.92 mg(19%)126.44 kcal(6%)15.24 g(12%)5.5 g(8%)5.26 g(9%)
8. Seeds, pumpkin and squash seeds, whole, roasted, with salt added - Zinc
10.3 mg of Zinc per 100g (69% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.3 mg(69%) 446(22%)53.75(41%)19.4(30%)18.55(33%)
Typical Serving Amount : 1 cup (or 64g):
6.59 mg(44%)285.44 kcal(14%)34.4 g(26%)12.42 g(19%)11.87 g(21%)
Other Serving Size : 1 oz (85 seeds) (or 28.35g):
2.92 mg(19%)126.44 kcal(6%)15.24 g(12%)5.5 g(8%)5.26 g(9%)
9. Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Zinc
10.23 mg of Zinc per 100g (68% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.23 mg(68%) 567(28%)26.04(20%)48(74%)16.96(30%)
Typical Serving Amount : 1 cup (or 128g):
13.09 mg(87%)725.76 kcal(36%)33.33 g(26%)61.44 g(95%)21.71 g(39%)
Other Serving Size : 1 oz (or 28.35g):
2.9 mg(19%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
10. Seeds, sesame meal, partially defatted - Zinc
10.23 mg of Zinc per 100g (68% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.23 mg(68%) 567(28%)26.04(20%)48(74%)16.96(30%)
Typical Serving Amount : 1 oz (or 28.35g):
2.9 mg(19%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
11. Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Zinc
10.23 mg of Zinc per 100g (68% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10.23 mg(68%) 567(28%)26.04(20%)48(74%)16.96(30%)
Typical Serving Amount : 1 cup (or 128g):
13.09 mg(87%)725.76 kcal(36%)33.33 g(26%)61.44 g(95%)21.71 g(39%)
Other Serving Size : 1 oz (or 28.35g):
2.9 mg(19%)160.74 kcal(8%)7.38 g(6%)13.61 g(21%)4.81 g(9%)
12. Seeds, sesame flour, low-fat - Zinc
10 mg of Zinc per 100g (67% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
10 mg(67%) 333(17%)35.51(27%)1.75(3%)50.14(90%)
Typical Serving Amount : 1 oz (or 28.35g):
2.84 mg(19%)94.41 kcal(5%)10.07 g(8%)0.5 g(1%)14.21 g(25%)
13. Seeds, pumpkin and squash seed kernels, roasted, without salt - Zinc
7.64 mg of Zinc per 100g (51% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.64 mg(51%) 574(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1 cup (or 118g):
9.02 mg(60%)677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1 oz (or 28.35g):
2.17 mg(14%)162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
14. Seeds, pumpkin and squash seed kernels, roasted, with salt added - Zinc
7.64 mg of Zinc per 100g (51% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.64 mg(51%) 574(29%)14.71(11%)49.05(75%)29.84(53%)
Typical Serving Amount : 1 cup (or 118g):
9.02 mg(60%)677.32 kcal(34%)17.36 g(13%)57.88 g(89%)35.21 g(63%)
Other Serving Size : 1 oz (or 28.35g):
2.17 mg(14%)162.73 kcal(8%)4.17 g(3%)13.91 g(21%)8.46 g(15%)
15. Seeds, sesame butter, paste - Zinc
7.29 mg of Zinc per 100g (49% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.29 mg(49%) 586(29%)24.05(19%)50.87(78%)18.08(32%)
Typical Serving Amount : 1 tbsp (or 16g):
1.17 mg(8%)93.76 kcal(5%)3.85 g(3%)8.14 g(13%)2.89 g(5%)
16. Seeds, sesame seeds, whole, roasted and toasted - Zinc
7.16 mg of Zinc per 100g (48% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
7.16 mg(48%) 565(28%)25.74(20%)48(74%)16.96(30%)
Typical Serving Amount : 1 oz (or 28.35g):
2.03 mg(14%)160.18 kcal(8%)7.3 g(6%)13.61 g(21%)4.81 g(9%)
17. Seeds, cottonseed kernels, roasted (glandless) - Zinc
6 mg of Zinc per 100g (40% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6 mg(40%) 506(25%)21.9(17%)36.29(56%)32.59(58%)
Typical Serving Amount : 1 cup (or 149g):
8.94 mg(60%)753.94 kcal(38%)32.63 g(25%)54.07 g(83%)48.56 g(87%)
Other Serving Size : 1 tbsp (or 10g):
0.6 mg(4%)50.6 kcal(3%)2.19 g(2%)3.63 g(6%)3.26 g(6%)
18. Nuts, cashew nuts, raw - Zinc
5.78 mg of Zinc per 100g (39% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.78 mg(39%) 553(28%)30.19(23%)43.85(67%)18.22(33%)
Typical Serving Amount : 1 oz (or 28.35g):
1.64 mg(11%)156.78 kcal(8%)8.56 g(7%)12.43 g(19%)5.17 g(9%)
19. Nuts, cashew nuts, oil roasted, without salt added - Zinc
5.35 mg of Zinc per 100g (36% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.35 mg(36%) 580(29%)29.87(23%)47.77(73%)16.84(30%)
Typical Serving Amount : 1 cup, whole (or 129g):
6.9 mg(46%)748.2 kcal(37%)38.53 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1 cup, halves and pieces (or 129g):
6.9 mg(46%)748.2 kcal(37%)38.53 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1 oz (18 kernels) (or 28.35g):
1.52 mg(10%)164.43 kcal(8%)8.47 g(7%)13.54 g(21%)4.77 g(9%)
20. Nuts, cashew nuts, oil roasted, with salt added - Zinc
5.35 mg of Zinc per 100g (36% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.35 mg(36%) 581(29%)30.16(23%)47.77(73%)16.84(30%)
Typical Serving Amount : 1 cup, whole (or 129g):
6.9 mg(46%)749.49 kcal(37%)38.91 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1 cup, halves and pieces (or 129g):
6.9 mg(46%)749.49 kcal(37%)38.91 g(30%)61.62 g(95%)21.72 g(39%)
Other Serving Size : 1 oz (18 kernels) (or 28.35g):
1.52 mg(10%)164.71 kcal(8%)8.55 g(7%)13.54 g(21%)4.77 g(9%)
21. Seeds, sunflower seed kernels, toasted, without salt - Zinc
5.3 mg of Zinc per 100g (35% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.3 mg(35%) 619(31%)20.59(16%)56.8(87%)17.21(31%)
Typical Serving Amount : 1 cup (or 134g):
7.1 mg(47%)829.46 kcal(41%)27.59 g(21%)76.11 g(117%)23.06 g(41%)
Other Serving Size : 1 oz (or 28.35g):
1.5 mg(10%)175.49 kcal(9%)5.84 g(4%)16.1 g(25%)4.88 g(9%)
22. Seeds, sunflower seed kernels, toasted, with salt added - Zinc
5.3 mg of Zinc per 100g (35% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.3 mg(35%) 619(31%)20.59(16%)56.8(87%)17.21(31%)
Typical Serving Amount : 1 cup (or 134g):
7.1 mg(47%)829.46 kcal(41%)27.59 g(21%)76.11 g(117%)23.06 g(41%)
Other Serving Size : 1 oz (or 28.35g):
1.5 mg(10%)175.49 kcal(9%)5.84 g(4%)16.1 g(25%)4.88 g(9%)
23. Seeds, sunflower seed kernels, oil roasted, without salt - Zinc
5.21 mg of Zinc per 100g (35% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.21 mg(35%) 592(30%)22.89(18%)51.3(79%)20.06(36%)
Typical Serving Amount : 1 cup (or 135g):
7.03 mg(47%)799.2 kcal(40%)30.9 g(24%)69.26 g(107%)27.08 g(48%)
Other Serving Size : 1 oz (or 28.35g):
1.48 mg(10%)167.83 kcal(8%)6.49 g(5%)14.54 g(22%)5.69 g(10%)
24. Seeds, sunflower seed kernels, oil roasted, with salt added - Zinc
5.21 mg of Zinc per 100g (35% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.21 mg(35%) 592(30%)22.89(18%)51.3(79%)20.06(36%)
Typical Serving Amount : 1 cup (or 135g):
7.03 mg(47%)799.2 kcal(40%)30.9 g(24%)69.26 g(107%)27.08 g(48%)
Other Serving Size : 1 oz (or 28.35g):
1.48 mg(10%)167.83 kcal(8%)6.49 g(5%)14.54 g(22%)5.69 g(10%)
25. Nuts, cashew butter, plain, without salt added - Zinc
5.16 mg of Zinc per 100g (34% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.16 mg(34%) 587(29%)27.57(21%)49.41(76%)17.56(31%)
Typical Serving Amount : 1 tbsp (or 16g):
0.83 mg(6%)93.92 kcal(5%)4.41 g(3%)7.91 g(12%)2.81 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.46 mg(10%)166.41 kcal(8%)7.82 g(6%)14.01 g(22%)4.98 g(9%)
26. Nuts, cashew butter, plain, with salt added - Zinc
5.16 mg of Zinc per 100g (34% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.16 mg(34%) 587(29%)27.57(21%)49.41(76%)17.56(31%)
Typical Serving Amount : 1 tbsp (or 16g):
0.83 mg(6%)93.92 kcal(5%)4.41 g(3%)7.91 g(12%)2.81 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.46 mg(10%)166.41 kcal(8%)7.82 g(6%)14.01 g(22%)4.98 g(9%)
27. Seeds, safflower seed meal, partially defatted - Zinc
5.01 mg of Zinc per 100g (33% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.01 mg(33%) 342(17%)48.73(37%)2.39(4%)35.62(64%)
Typical Serving Amount : 1 oz (or 28.35g):
1.42 mg(9%)96.96 kcal(5%)13.81 g(11%)0.68 g(1%)10.1 g(18%)
28. Seeds, sunflower seed flour, partially defatted - Zinc
4.95 mg of Zinc per 100g (33% RDA)
Nutritional Value = 17 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.95 mg(33%) 326(16%)35.83(28%)1.61(2%)48.06(86%)
Typical Serving Amount : 1 cup (or 64g):
3.17 mg(21%)208.64 kcal(10%)22.93 g(18%)1.03 g(2%)30.76 g(55%)
Other Serving Size : 1 tbsp (or 4g):
0.2 mg(1%)13.04 kcal(1%)1.43 g(1%)0.06 g(0%)1.92 g(3%)
29. Seeds, sunflower seed butter, without salt - Zinc
4.89 mg of Zinc per 100g (33% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.89 mg(33%) 617(31%)23.32(18%)55.2(85%)17.28(31%)
Typical Serving Amount : 1 tbsp (or 16g):
0.78 mg(5%)98.72 kcal(5%)3.73 g(3%)8.83 g(14%)2.76 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.39 mg(9%)174.92 kcal(9%)6.61 g(5%)15.65 g(24%)4.9 g(9%)
30. Seeds, sunflower seed butter, with salt added - Zinc
4.89 mg of Zinc per 100g (33% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.89 mg(33%) 617(31%)23.32(18%)55.2(85%)17.28(31%)
Typical Serving Amount : 1 tbsp (or 16g):
0.78 mg(5%)98.72 kcal(5%)3.73 g(3%)8.83 g(14%)2.76 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.39 mg(9%)174.92 kcal(9%)6.61 g(5%)15.65 g(24%)4.9 g(9%)
31. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Zinc
4.66 mg of Zinc per 100g (31% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.66 mg(31%) 615(31%)22.27(17%)56.17(86%)15.52(28%)
Typical Serving Amount : 1 cup (or 144g):
6.71 mg(45%)885.6 kcal(44%)32.07 g(25%)80.88 g(124%)22.35 g(40%)
Other Serving Size : 1 oz (or 28.35g):
1.32 mg(9%)174.35 kcal(9%)6.31 g(5%)15.92 g(24%)4.4 g(8%)
32. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Zinc
4.66 mg of Zinc per 100g (31% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.66 mg(31%) 615(31%)22.27(17%)56.17(86%)15.52(28%)
Typical Serving Amount : 1 cup (or 144g):
6.71 mg(45%)885.6 kcal(44%)32.07 g(25%)80.88 g(124%)22.35 g(40%)
Other Serving Size : 1 oz (or 28.35g):
1.32 mg(9%)174.35 kcal(9%)6.31 g(5%)15.92 g(24%)4.4 g(8%)
33. Seeds, sesame butter, tahini, from raw and stone ground kernels - Zinc
4.64 mg of Zinc per 100g (31% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.64 mg(31%) 570(29%)26.19(20%)48(74%)17.81(32%)
Typical Serving Amount : 1 tbsp (or 15g):
0.7 mg(5%)85.5 kcal(4%)3.93 g(3%)7.2 g(11%)2.67 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.32 mg(9%)161.6 kcal(8%)7.42 g(6%)13.61 g(21%)5.05 g(9%)
34. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) - Zinc
4.62 mg of Zinc per 100g (31% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.62 mg(31%) 595(30%)21.19(16%)53.76(83%)17(30%)
Typical Serving Amount : 1 tbsp (or 15g):
0.69 mg(5%)89.25 kcal(4%)3.18 g(2%)8.06 g(12%)2.55 g(5%)
Other Serving Size : 1 oz (or 28.35g):
1.31 mg(9%)168.68 kcal(8%)6.01 g(5%)15.24 g(23%)4.82 g(9%)
35. Seeds, sesame butter, tahini, type of kernels unspecified - Zinc
4.62 mg of Zinc per 100g (31% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.62 mg(31%) 592(30%)21.5(17%)53.01(82%)17.4(31%)
Typical Serving Amount : 1 tbsp (or 15g):
0.69 mg(5%)88.8 kcal(4%)3.23 g(2%)7.95 g(12%)2.61 g(5%)
36. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Zinc
4.57 mg of Zinc per 100g (30% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.57 mg(30%) 607(30%)25(19%)50(77%)17.86(32%)
Typical Serving Amount : 1 oz (or 28.35g):
1.3 mg(9%)172.08 kcal(9%)7.09 g(5%)14.18 g(22%)5.06 g(9%)
37. Nuts, pecans - Zinc
4.53 mg of Zinc per 100g (30% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.53 mg(30%) 691(35%)13.86(11%)71.97(111%)9.17(16%)
Typical Serving Amount : 1 cup, chopped (or 109g):
4.94 mg(33%)753.19 kcal(38%)15.11 g(12%)78.45 g(121%)10 g(18%)
Other Serving Size : 1 cup, halves (or 99g):
4.48 mg(30%)684.09 kcal(34%)13.72 g(11%)71.25 g(110%)9.08 g(16%)
Other Serving Size : 1 oz (19 halves) (or 28.35g):
1.28 mg(9%)195.9 kcal(10%)3.93 g(3%)20.4 g(31%)2.6 g(5%)
38. Nuts, pecans, oil roasted, without salt added - Zinc
4.47 mg of Zinc per 100g (30% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.47 mg(30%) 715(36%)13.01(10%)75.23(116%)9.2(16%)
Typical Serving Amount : 1 cup (or 110g):
4.92 mg(33%)786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1 oz (15 halves) (or 28.35g):
1.27 mg(8%)202.7 kcal(10%)3.69 g(3%)21.33 g(33%)2.61 g(5%)
39. Nuts, pecans, oil roasted, with salt added - Zinc
4.47 mg of Zinc per 100g (30% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.47 mg(30%) 715(36%)13.01(10%)75.23(116%)9.2(16%)
Typical Serving Amount : 1 cup (or 110g):
4.92 mg(33%)786.5 kcal(39%)14.31 g(11%)82.75 g(127%)10.12 g(18%)
Other Serving Size : 1 oz (15 halves) (or 28.35g):
1.27 mg(8%)202.7 kcal(10%)3.69 g(3%)21.33 g(33%)2.61 g(5%)
40. Seeds, flaxseed - Zinc
4.34 mg of Zinc per 100g (29% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
4.34 mg(29%) 534(27%)28.88(22%)42.16(65%)18.29(33%)
Typical Serving Amount : 1 cup, whole (or 168g):
7.29 mg(49%)897.12 kcal(45%)48.52 g(37%)70.83 g(109%)30.73 g(55%)
Other Serving Size : 1 tbsp, whole (or 10.3g):
0.45 mg(3%)55 kcal(3%)2.97 g(2%)4.34 g(7%)1.88 g(3%)
Other Serving Size : 1 tbsp, ground (or 7g):
0.3 mg(2%)37.38 kcal(2%)2.02 g(2%)2.95 g(5%)1.28 g(2%)
Other Serving Size : 1 tsp, whole (or 3.4g):
0.15 mg(1%)18.16 kcal(1%)0.98 g(1%)1.43 g(2%)0.62 g(1%)
Other Serving Size : 1 tsp, ground (or 2.5g):
0.11 mg(1%)13.35 kcal(1%)0.72 g(1%)1.05 g(2%)0.46 g(1%)
41. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Zinc
3.36 mg of Zinc per 100g (22% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.36 mg(22%) 607(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1 cup (or 134g):
4.5 mg(30%)813.38 kcal(41%)28.21 g(22%)72.29 g(111%)26.85 g(48%)
Other Serving Size : 1 oz (or 28.35g):
0.95 mg(6%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
42. Nuts, mixed nuts, oil roasted, with peanuts, with salt added - Zinc
3.36 mg of Zinc per 100g (22% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.36 mg(22%) 607(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1 cup (or 134g):
4.5 mg(30%)813.38 kcal(41%)28.21 g(22%)72.29 g(111%)26.85 g(48%)
Other Serving Size : 1 oz (or 28.35g):
0.95 mg(6%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
Other Serving Size : 10 nuts, assorted (or 14g):
0.47 mg(3%)84.98 kcal(4%)2.95 g(2%)7.55 g(12%)2.81 g(5%)
43. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Zinc
3.36 mg of Zinc per 100g (22% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.36 mg(22%) 607(30%)21.05(16%)53.95(83%)20.04(36%)
Typical Serving Amount : 1 oz (or 28.35g):
0.95 mg(6%)172.08 kcal(9%)5.97 g(5%)15.29 g(24%)5.68 g(10%)
44. Nuts, almond butter, plain, without salt added - Zinc
3.29 mg of Zinc per 100g (22% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.29 mg(22%) 614(31%)18.82(14%)55.5(85%)20.96(37%)
Typical Serving Amount : 1 cup (or 250g):
8.23 mg(55%)1535 kcal(77%)47.05 g(36%)138.75 g(213%)52.4 g(94%)
Other Serving Size : 1 tbsp (or 16g):
0.53 mg(4%)98.24 kcal(5%)3.01 g(2%)8.88 g(14%)3.35 g(6%)
45. Nuts, almond butter, plain, with salt added - Zinc
3.29 mg of Zinc per 100g (22% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.29 mg(22%) 614(31%)18.82(14%)55.5(85%)20.96(37%)
Typical Serving Amount : 1 cup (or 250g):
8.23 mg(55%)1535 kcal(77%)47.05 g(36%)138.75 g(213%)52.4 g(94%)
Other Serving Size : 1 tbsp (or 16g):
0.53 mg(4%)98.24 kcal(5%)3.01 g(2%)8.88 g(14%)3.35 g(6%)
46. Nuts, walnuts, english - Zinc
3.09 mg of Zinc per 100g (21% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.09 mg(21%) 654(33%)13.71(11%)65.21(100%)15.23(27%)
Typical Serving Amount : 1 cup, chopped (or 117g):
3.62 mg(24%)765.18 kcal(38%)16.04 g(12%)76.3 g(117%)17.82 g(32%)
Other Serving Size : 1 cup, ground (or 80g):
2.47 mg(16%)523.2 kcal(26%)10.97 g(8%)52.17 g(80%)12.18 g(22%)
Other Serving Size : 1 cup, in shell, edible yield (7 nuts) (or 28g):
0.87 mg(6%)183.12 kcal(9%)3.84 g(3%)18.26 g(28%)4.26 g(8%)
Other Serving Size : 1 cup shelled (50 halves) (or 100g):
3.09 mg(21%)654 kcal(33%)13.71 g(11%)65.21 g(100%)15.23 g(27%)
Other Serving Size : 1 cup pieces or chips (or 120g):
3.71 mg(25%)784.8 kcal(39%)16.45 g(13%)78.25 g(120%)18.28 g(33%)
Other Serving Size : 1 oz (14 halves) (or 28.35g):
0.88 mg(6%)185.41 kcal(9%)3.89 g(3%)18.49 g(28%)4.32 g(8%)
47. Nuts, almonds - Zinc
3.08 mg of Zinc per 100g (21% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.08 mg(21%) 575(29%)21.67(17%)49.42(76%)21.22(38%)
Typical Serving Amount : 1 cup, ground (or 95g):
2.93 mg(20%)546.25 kcal(27%)20.59 g(16%)46.95 g(72%)20.16 g(36%)
Other Serving Size : 1 cup, sliced (or 92g):
2.83 mg(19%)529 kcal(26%)19.94 g(15%)45.47 g(70%)19.52 g(35%)
Other Serving Size : 1 cup, slivered (or 108g):
3.33 mg(22%)621 kcal(31%)23.4 g(18%)53.37 g(82%)22.92 g(41%)
Other Serving Size : 1 cup, whole (or 143g):
4.4 mg(29%)822.25 kcal(41%)30.99 g(24%)70.67 g(109%)30.34 g(54%)
Other Serving Size : 1 oz (23 whole kernels) (or 28.35g):
0.87 mg(6%)163.01 kcal(8%)6.14 g(5%)14.01 g(22%)6.02 g(11%)
Other Serving Size : 1 almond (or 1.2g):
0.04 mg(0%)6.9 kcal(0%)0.26 g(0%)0.59 g(1%)0.25 g(0%)
48. Nuts, almonds, oil roasted, without salt added - Zinc
3.07 mg of Zinc per 100g (20% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.07 mg(20%) 607(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 1 cup whole kernels (or 157g):
4.82 mg(32%)952.99 kcal(48%)27.76 g(21%)86.62 g(133%)33.33 g(60%)
Other Serving Size : 1 oz (22 whole kernels) (or 28.35g):
0.87 mg(6%)172.08 kcal(9%)5.01 g(4%)15.64 g(24%)6.02 g(11%)
49. Nuts, almonds, oil roasted, with salt added - Zinc
3.07 mg of Zinc per 100g (20% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.07 mg(20%) 607(30%)17.68(14%)55.17(85%)21.23(38%)
Typical Serving Amount : 1 cup whole kernels (or 157g):
4.82 mg(32%)952.99 kcal(48%)27.76 g(21%)86.62 g(133%)33.33 g(60%)
Other Serving Size : 1 oz (22 whole kernels) (or 28.35g):
0.87 mg(6%)172.08 kcal(9%)5.01 g(4%)15.64 g(24%)6.02 g(11%)
50. Nuts, almonds, blanched - Zinc
2.97 mg of Zinc per 100g (20% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.97 mg(20%) 590(30%)18.67(14%)52.52(81%)21.4(38%)
Typical Serving Amount : 1 cup whole kernels (or 145g):
4.31 mg(29%)855.5 kcal(43%)27.07 g(21%)76.15 g(117%)31.03 g(55%)
Other Serving Size : 1 tbsp (or 9.1g):
0.27 mg(2%)53.69 kcal(3%)1.7 g(1%)4.78 g(7%)1.95 g(3%)
Other Serving Size : 1 oz (or 28.35g):
0.84 mg(6%)167.27 kcal(8%)5.29 g(4%)14.89 g(23%)6.07 g(11%)
51. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Zinc
2.96 mg of Zinc per 100g (20% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.96 mg(20%) 647(32%)20.79(16%)62.3(96%)13.11(23%)
Typical Serving Amount : 1 oz (or 28.35g):
0.84 mg(6%)183.42 kcal(9%)5.89 g(5%)17.66 g(27%)3.72 g(7%)
52. Nuts, formulated, wheat-based, unflavored, with salt added - Zinc
2.94 mg of Zinc per 100g (20% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.94 mg(20%) 622(31%)23.68(18%)57.7(89%)13.82(25%)
Typical Serving Amount : 1 oz (or 28.35g):
0.83 mg(6%)176.34 kcal(9%)6.71 g(5%)16.36 g(25%)3.92 g(7%)
53. Nuts, almonds, honey roasted, unblanched - Zinc
2.6 mg of Zinc per 100g (17% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.6 mg(17%) 594(30%)27.9(21%)49.9(77%)18.17(32%)
Typical Serving Amount : 1 cup whole kernels (or 144g):
3.74 mg(25%)855.36 kcal(43%)40.18 g(31%)71.86 g(111%)26.16 g(47%)
Other Serving Size : 1 oz (or 28.35g):
0.74 mg(5%)168.4 kcal(8%)7.91 g(6%)14.15 g(22%)5.15 g(9%)
54. Nuts, hazelnuts or filberts - Zinc
2.45 mg of Zinc per 100g (16% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.45 mg(16%) 628(31%)16.7(13%)60.75(93%)14.95(27%)
Typical Serving Amount : 1 cup, chopped (or 115g):
2.82 mg(19%)722.2 kcal(36%)19.21 g(15%)69.86 g(107%)17.19 g(31%)
Other Serving Size : 1 cup, ground (or 75g):
1.84 mg(12%)471 kcal(24%)12.53 g(10%)45.56 g(70%)11.21 g(20%)
Other Serving Size : 1 cup, whole (or 135g):
3.31 mg(22%)847.8 kcal(42%)22.55 g(17%)82.01 g(126%)20.18 g(36%)
Other Serving Size : 1 oz (21 whole kernels) (or 28.35g):
0.69 mg(5%)178.04 kcal(9%)4.73 g(4%)17.22 g(26%)4.24 g(8%)
Other Serving Size : 10 nuts (or 14g):
0.34 mg(2%)87.92 kcal(4%)2.34 g(2%)8.51 g(13%)2.09 g(4%)
55. Nuts, hazelnuts or filberts, blanched - Zinc
2.2 mg of Zinc per 100g (15% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.2 mg(15%) 629(31%)17(13%)61.15(94%)13.7(24%)
Typical Serving Amount : 1 oz (or 28.35g):
0.62 mg(4%)178.32 kcal(9%)4.82 g(4%)17.34 g(27%)3.88 g(7%)
56. Nuts, pistachio nuts, raw - Zinc
2.2 mg of Zinc per 100g (15% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.2 mg(15%) 562(28%)27.51(21%)45.39(70%)20.27(36%)
Typical Serving Amount : 1 cup (or 123g):
2.71 mg(18%)691.26 kcal(35%)33.84 g(26%)55.83 g(86%)24.93 g(45%)
Other Serving Size : 1 oz (49 kernels) (or 28.35g):
0.62 mg(4%)159.33 kcal(8%)7.8 g(6%)12.87 g(20%)5.75 g(10%)
Other Serving Size : 1 kernel (or 0.7g):
0.02 mg(0%)3.93 kcal(0%)0.19 g(0%)0.32 g(0%)0.14 g(0%)
57. Nuts, almond paste - Zinc
1.48 mg of Zinc per 100g (10% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.48 mg(10%) 458(23%)47.81(37%)27.74(43%)9(16%)
Typical Serving Amount : 1 cup, firmly packed (or 227g):
3.36 mg(22%)1039.66 kcal(52%)108.53 g(83%)62.97 g(97%)20.43 g(36%)
Other Serving Size : 1 oz (or 28.35g):
0.42 mg(3%)129.84 kcal(6%)13.55 g(10%)7.86 g(12%)2.55 g(5%)
58. Nuts, chestnuts, japanese, roasted - Zinc
1.43 mg of Zinc per 100g (10% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.43 mg(10%) 201(10%)45.13(35%)0.8(1%)2.97(5%)
Typical Serving Amount : 1 oz (or 28.35g):
0.41 mg(3%)56.98 kcal(3%)12.79 g(10%)0.23 g(0%)0.84 g(2%)
59. Nuts, macadamia nuts, raw - Zinc
1.3 mg of Zinc per 100g (9% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.3 mg(9%) 718(36%)13.82(11%)75.77(117%)7.91(14%)
Typical Serving Amount : 1 cup, whole or halves (or 134g):
1.74 mg(12%)962.12 kcal(48%)18.52 g(14%)101.53 g(156%)10.6 g(19%)
Other Serving Size : 1 oz (10-12 kernels) (or 28.35g):
0.37 mg(2%)203.55 kcal(10%)3.92 g(3%)21.48 g(33%)2.24 g(4%)
60. Seeds, breadnut tree seeds, raw - Zinc
1.13 mg of Zinc per 100g (8% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.13 mg(8%) 217(11%)46.28(36%)0.99(2%)5.97(11%)
Typical Serving Amount : 1 oz (8-14 seeds) (or 28.35g):
0.32 mg(2%)61.52 kcal(3%)13.12 g(10%)0.28 g(0%)1.69 g(3%)
61. Nuts, coconut meat, raw - Zinc
1.1 mg of Zinc per 100g (7% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.1 mg(7%) 354(18%)15.23(12%)33.49(52%)3.33(6%)
Typical Serving Amount : 1 cup, shredded (or 80g):
0.88 mg(6%)283.2 kcal(14%)12.18 g(9%)26.79 g(41%)2.66 g(5%)
Other Serving Size : 1 medium (or 397g):
4.37 mg(29%)1405.38 kcal(70%)60.46 g(47%)132.96 g(205%)13.22 g(24%)
Other Serving Size : 1 piece (2 x 2 x 1/2) (or 45g):
0.5 mg(3%)159.3 kcal(8%)6.85 g(5%)15.07 g(23%)1.5 g(3%)
62. Nuts, chestnuts, japanese, raw - Zinc
1.1 mg of Zinc per 100g (7% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.1 mg(7%) 154(8%)34.91(27%)0.53(1%)2.25(4%)
Typical Serving Amount : 1 oz (or 28.35g):
0.31 mg(2%)43.66 kcal(2%)9.9 g(8%)0.15 g(0%)0.64 g(1%)
63. Seeds, breadfruit seeds, roasted - Zinc
1.03 mg of Zinc per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.03 mg(7%) 207(10%)40.1(31%)2.7(4%)6.2(11%)
Typical Serving Amount : 1 oz (or 28.35g):
0.29 mg(2%)58.68 kcal(3%)11.37 g(9%)0.77 g(1%)1.76 g(3%)
64. Nuts, coconut cream, raw (liquid expressed from grated meat) - Zinc
0.96 mg of Zinc per 100g (6% RDA)
Nutritional Value = 13 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.96 mg(6%) 330(17%)6.65(5%)34.68(53%)3.63(6%)
Typical Serving Amount : 1 cup (or 240g):
2.3 mg(15%)792 kcal(40%)15.96 g(12%)83.23 g(128%)8.71 g(16%)
Other Serving Size : 1 tbsp (or 15g):
0.14 mg(1%)49.5 kcal(2%)1 g(1%)5.2 g(8%)0.54 g(1%)
65. Nuts, chestnuts, chinese, roasted - Zinc
0.93 mg of Zinc per 100g (6% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.93 mg(6%) 239(12%)52.36(40%)1.19(2%)4.48(8%)
Typical Serving Amount : 1 oz (or 28.35g):
0.26 mg(2%)67.76 kcal(3%)14.84 g(11%)0.34 g(1%)1.27 g(2%)
66. Seeds, breadfruit seeds, raw - Zinc
0.9 mg of Zinc per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.9 mg(6%) 191(10%)29.24(22%)5.59(9%)7.4(13%)
Typical Serving Amount : 1 oz (or 28.35g):
0.26 mg(2%)54.15 kcal(3%)8.29 g(6%)1.58 g(2%)2.1 g(4%)
67. Nuts, chestnuts, chinese, raw - Zinc
0.87 mg of Zinc per 100g (6% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.87 mg(6%) 224(11%)49.07(38%)1.11(2%)4.2(8%)
Typical Serving Amount : 1 oz (or 28.35g):
0.25 mg(2%)63.5 kcal(3%)13.91 g(11%)0.31 g(0%)1.19 g(2%)
68. Seeds, breadfruit seeds, boiled - Zinc
0.83 mg of Zinc per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.83 mg(6%) 168(8%)32(25%)2.3(4%)5.3(9%)
Typical Serving Amount : 1 oz (or 28.35g):
0.24 mg(2%)47.63 kcal(2%)9.07 g(7%)0.65 g(1%)1.5 g(3%)
69. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Zinc
0.67 mg of Zinc per 100g (4% RDA)
Nutritional Value = 13 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.67 mg(4%) 230(12%)5.54(4%)23.84(37%)2.29(4%)
Typical Serving Amount : 1 cup (or 240g):
1.61 mg(11%)552 kcal(28%)13.3 g(10%)57.22 g(88%)5.5 g(10%)
Other Serving Size : 1 tbsp (or 15g):
0.1 mg(1%)34.5 kcal(2%)0.83 g(1%)3.58 g(6%)0.34 g(1%)
70. Nuts, acorn flour, full fat - Zinc
0.64 mg of Zinc per 100g (4% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.64 mg(4%) 501(25%)54.65(42%)30.17(46%)7.49(13%)
Typical Serving Amount : 1 oz (or 28.35g):
0.18 mg(1%)142.03 kcal(7%)15.49 g(12%)8.55 g(13%)2.12 g(4%)
71. Nuts, chestnuts, chinese, boiled and steamed - Zinc
0.6 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.6 mg(4%) 153(8%)33.64(26%)0.76(1%)2.88(5%)
Typical Serving Amount : 1 oz (or 28.35g):
0.17 mg(1%)43.38 kcal(2%)9.54 g(7%)0.22 g(0%)0.82 g(1%)
72. Nuts, chestnuts, european, roasted - Zinc
0.57 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.57 mg(4%) 245(12%)52.96(41%)2.2(3%)3.17(6%)
Typical Serving Amount : 1 cup (or 143g):
0.82 mg(5%)350.35 kcal(18%)75.73 g(58%)3.15 g(5%)4.53 g(8%)
Other Serving Size : 1 oz (or 28.35g):
0.16 mg(1%)69.46 kcal(3%)15.01 g(12%)0.62 g(1%)0.9 g(2%)
Other Serving Size : 10 kernels (or 84g):
0.48 mg(3%)205.8 kcal(10%)44.49 g(34%)1.85 g(3%)2.66 g(5%)
73. Nuts, chestnuts, european, raw, unpeeled - Zinc
0.52 mg of Zinc per 100g (3% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.52 mg(3%) 213(11%)45.54(35%)2.26(3%)2.42(4%)
Typical Serving Amount : 1 cup (or 145g):
0.75 mg(5%)308.85 kcal(15%)66.03 g(51%)3.28 g(5%)3.51 g(6%)
Other Serving Size : 1 oz (or 28.35g):
0.15 mg(1%)60.39 kcal(3%)12.91 g(10%)0.64 g(1%)0.69 g(1%)
74. Nuts, acorns, raw - Zinc
0.51 mg of Zinc per 100g (3% RDA)
Nutritional Value = 14 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.51 mg(3%) 387(19%)40.75(31%)23.86(37%)6.15(11%)
Typical Serving Amount : 1 oz (or 28.35g):
0.14 mg(1%)109.71 kcal(5%)11.55 g(9%)6.76 g(10%)1.74 g(3%)
75. Nuts, chestnuts, european, raw, peeled - Zinc
0.49 mg of Zinc per 100g (3% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.49 mg(3%) 196(10%)44.17(34%)1.25(2%)1.63(3%)
Typical Serving Amount : 1 oz (or 28.35g):
0.14 mg(1%)55.57 kcal(3%)12.52 g(10%)0.35 g(1%)0.46 g(1%)
76. Nuts, chestnuts, japanese, boiled and steamed - Zinc
0.4 mg of Zinc per 100g (3% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.4 mg(3%) 56(3%)12.64(10%)0.19(0%)0.82(1%)
Typical Serving Amount : 1 oz (or 28.35g):
0.11 mg(1%)15.88 kcal(1%)3.58 g(3%)0.05 g(0%)0.23 g(0%)
77. Nuts, ginkgo nuts, raw - Zinc
0.34 mg of Zinc per 100g (2% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.34 mg(2%) 182(9%)37.6(29%)1.68(3%)4.32(8%)
Typical Serving Amount : 1 oz (or 28.35g):
0.1 mg(1%)51.6 kcal(3%)10.66 g(8%)0.48 g(1%)1.22 g(2%)
78. Seeds, lotus seeds, raw - Zinc
0.28 mg of Zinc per 100g (2% RDA)
Nutritional Value = 15 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 89(4%)17.28(13%)0.53(1%)4.13(7%)
Typical Serving Amount : 1 oz (or 28.35g):
0.08 mg(1%)25.23 kcal(1%)4.9 g(4%)0.15 g(0%)1.17 g(2%)
79. Nuts, chestnuts, european, boiled and steamed - Zinc
0.25 mg of Zinc per 100g (2% RDA)
Nutritional Value = 16 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 131(7%)27.76(21%)1.38(2%)2(4%)
Typical Serving Amount : 1 oz (or 28.35g):
0.07 mg(0%)37.14 kcal(2%)7.87 g(6%)0.39 g(1%)0.57 g(1%)
80. Nuts, coconut water (liquid from coconuts) - Zinc
0.1 mg of Zinc per 100g (1% RDA)
Nutritional Value = 17 / 100    Food Category - Nut and Seed Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.1 mg(1%) 19(1%)3.71(3%)0.2(0%)0.72(1%)
Typical Serving Amount : 1 cup (or 240g):
0.24 mg(2%)45.6 kcal(2%)8.9 g(7%)0.48 g(1%)1.73 g(3%)
Other Serving Size : 1 tbsp (or 15g):
0.02 mg(0%)2.85 kcal(0%)0.56 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 1 coconut yields (or 206g):
0.21 mg(1%)39.14 kcal(2%)7.64 g(6%)0.41 g(1%)1.48 g(3%)






zinc and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito