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56 Nuts and Seeds Highest in Zinc

Ranked by a serving size.
11mg Zinc = 100% DV
  1. Seeds Watermelon Seed Kernels Dried
    2.9mg (26% DV) in 1 oz
  2. Hemp Seeds
    2.8mg (26% DV) in 1oz
  3. Dried Pumpkin And Squash Seeds
    2.2mg (20% DV) in 1 oz
  4. Roasted Squash And Pumpkin Seeds (unsalted)
    2.2mg (20% DV) in 1 oz
  5. Roasted Squash And Pumpkin Seeds (salted)
    2.2mg (20% DV) in 1 oz
  6. Sesame Seeds (toasted)
    2mg (18% DV) in 1 oz
  7. Pine Nuts (dried)
    1.8mg (17% DV) in 1 oz (167 kernels)
  8. Shredded Coconut Meat
    1.7mg (15% DV) in 1 cup, shredded
  9. Cashews (raw)
    1.6mg (15% DV) in 1 oz
  10. Dry-roasted Cashews
    1.6mg (14% DV) in 1 oz
  11. Oil Roasted Cashews
    1.5mg (14% DV) in 1 oz (18 kernels)
  12. Dry Roasted Sunflower Seeds
    1.5mg (14% DV) in 1 oz
  13. Dry Roasted Sunflower Seeds (with Salt)
    1.5mg (14% DV) in 1 oz
  14. Cashew Butter
    1.5mg (13% DV) in 1 oz
  15. Dry Roasted Pecans
    1.4mg (13% DV) in 1 oz
  16. Safflower Seeds
    1.4mg (13% DV) in 1 oz
  17. Dried Sunflower Seeds
    1.4mg (13% DV) in 1 oz
  18. Sesame Butter (tahini)
    1.3mg (12% DV) in 1 oz
  19. Chia Seeds
    1.3mg (12% DV) in 1 oz
  20. Pecans
    1.3mg (12% DV) in 1 oz (19 halves)
  21. Coconut Milk
    1.3mg (12% DV) in 1 cup
  22. Flax Seeds
    1.2mg (11% DV) in 1oz
  23. Dried Pine Nuts
    1.2mg (11% DV) in 1 oz
  24. Brazilnuts
    1.2mg (10% DV) in 1 oz (6 kernels)
  25. Black Walnuts (dried)
    1mg (9% DV) in 1 oz
  26. Dry Roasted Almonds
    0.9mg (9% DV) in 1 oz (22 whole kernels)
  27. Butternuts (dried)
    0.9mg (8% DV) in 1 oz
  28. Almonds
    0.9mg (8% DV) in 1 oz (23 whole kernels)
  29. Walnuts
    0.9mg (8% DV) in 1 oz (14 halves)
  30. Dried Pilinuts
    0.8mg (8% DV) in 1 oz (15 kernels)
  31. Dry Roasted Peanuts
    0.8mg (7% DV) in 1 oz
  32. Dried Japanese Chestnuts
    0.7mg (7% DV) in 1 oz
  33. Dry Roasted Hazelnuts
    0.7mg (6% DV) in 1 oz
  34. Hazelnuts
    0.7mg (6% DV) in 1 oz (21 whole kernels)
  35. Dry Roasted Pistachio Nuts
    0.7mg (6% DV) in 1 oz (49 kernels)
  36. Pistachio Nuts
    0.6mg (6% DV) in 1 oz (49 kernels)
  37. Dried Coconut
    0.6mg (5% DV) in 1 oz
  38. Dried Coconut (unsweetened)
    0.6mg (5% DV) in 1 oz
  39. Almond Butter
    0.5mg (5% DV) in 1 tbsp
  40. Roasted Chestnuts
    0.5mg (4% DV) in 10 kernels
  41. Almond Paste
    0.4mg (4% DV) in 1 oz
  42. Dried Chinese Chestnuts
    0.4mg (4% DV) in 1 oz
  43. Macadamia Nuts
    0.4mg (3% DV) in 1 oz (10-12 kernels)
  44. Dry Roasted Macadamia Nuts
    0.4mg (3% DV) in 1 oz (10-12 kernels)
  45. Dried Lotus Seeds
    0.3mg (3% DV) in 1 oz (42 medium seeds)
  46. Roasted Chinese Chestnuts
    0.3mg (2% DV) in 1 oz
  47. Chinese Chestnuts
    0.2mg (2% DV) in 1 oz
  48. Coconut Water
    0.2mg (2% DV) in 1 cup
  49. Dried Ginkgo Nuts
    0.2mg (2% DV) in 1 oz
  50. Boiled Chinese Chestnuts
    0.2mg (2% DV) in 1 oz
  51. Chestnuts
    0.1mg (1% DV) in 1 oz
  52. Boiled Japanese Chestnuts
    0.1mg (1% DV) in 1 oz
  53. Dried Beechnuts
    0.1mg (1% DV) in 1 oz
  54. Ginko Nuts
    0.1mg (1% DV) in 1 oz
  55. Lotus Seeds
    0.1mg (1% DV) in 1 oz
  56. Boiled Chestnuts
    0.1mg (1% DV) in 1 oz

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