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61 Nuts and Seeds Highest in Zinc

Ranked by a serving size.

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11mg Zinc = 100% DV
  1. 2.9mg (27% DV) in 1 oz (85 seeds)
  2. 2.8mg (26% DV) in 1oz
  3. 2.2mg (20% DV) in 1 oz
  4. 2.2mg (20% DV) in 1 oz
  5. 2.2mg (20% DV) in 1 oz
  6. 2mg (18% DV) in 1 oz
  7. 1.8mg (17% DV) in 1 oz (167 kernels)
  8. 1.7mg (15% DV) in 1 cup, shredded
  9. 1.6mg (15% DV) in 1 oz
  10. 1.6mg (14% DV) in 1 oz
  11. 1.5mg (14% DV) in 1 oz (18 kernels)
  12. 1.5mg (14% DV) in 1 oz
  13. 1.5mg (14% DV) in 1 oz
  14. 1.5mg (13% DV) in 1 oz
  15. 1.4mg (13% DV) in 1 oz
  16. 1.4mg (13% DV) in 1 oz
  17. 1.4mg (13% DV) in 1 oz
  18. 1.3mg (12% DV) in 1 oz
  19. 1.3mg (12% DV) in 1 oz
  20. 1.3mg (12% DV) in 1 oz (19 halves)
  21. 1.3mg (12% DV) in 1 cup
  22. 1.2mg (11% DV) in 1oz
  23. 1.2mg (11% DV) in 1 oz
  24. 1.2mg (11% DV) in 1 oz
  25. 1.2mg (10% DV) in 1 oz (6 kernels)
  26. 1.2mg (10% DV) in 1 oz
  27. 1mg (9% DV) in 1 oz
  28. 0.9mg (9% DV) in 1 oz (22 whole kernels)
  29. 0.9mg (8% DV) in 1 oz
  30. 0.9mg (8% DV) in 1 oz (23 whole kernels)
  31. 0.9mg (8% DV) in 1 oz (14 halves)
  32. 0.8mg (8% DV) in 1 oz (15 kernels)
  33. 0.8mg (7% DV) in 1 oz
  34. 0.7mg (7% DV) in 1 oz
  35. 0.7mg (6% DV) in 1 oz
  36. 0.7mg (6% DV) in 1 oz (21 whole kernels)
  37. 0.7mg (6% DV) in 1 tbsp
  38. 0.7mg (6% DV) in 1 oz (49 kernels)
  39. 0.6mg (6% DV) in 1 oz (49 kernels)
  40. 0.6mg (5% DV) in 1 oz
  41. 0.6mg (5% DV) in 1 oz
  42. 0.5mg (5% DV) in 1 tbsp
  43. 0.5mg (4% DV) in 10 kernels
  44. 0.4mg (4% DV) in 1 oz
  45. 0.4mg (4% DV) in 1 oz
  46. 0.4mg (3% DV) in 1 oz (10-12 kernels)
  47. 0.4mg (3% DV) in 1 oz (10-12 kernels)
  48. 0.3mg (3% DV) in 1 oz (42 medium seeds)
  49. 0.3mg (2% DV) in 1 oz
  50. 0.2mg (2% DV) in 1 oz
  51. 0.2mg (2% DV) in 1 cup
  52. 0.2mg (2% DV) in 1 oz
  53. 0.2mg (2% DV) in 1 oz
  54. 0.2mg (2% DV) in 1 oz
  55. 0.2mg (2% DV) in 1 oz
  56. 0.1mg (1% DV) in 1 oz
  57. 0.1mg (1% DV) in 1 oz
  58. 0.1mg (1% DV) in 1 oz
  59. 0.1mg (1% DV) in 1 oz
  60. 0.1mg (1% DV) in 1 oz
  61. 0.1mg (1% DV) in 1 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.