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Nutrient Ranking Tool

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61 Nuts and Seeds Highest in Zinc

Ranked by a Common Serving Size
11mg Zinc = 100% DV
  1. Roasted Squash and Pumpkin Seeds (With Shells)
    2.9mg (27% DV) in 1 oz (85 seeds)
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  2. Hemp Seeds
    2.8mg (26% DV) in 1oz
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  3. Dried Pumpkin and Squash Seeds
    2.2mg (20% DV) in 1 oz
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  4. Roasted Squash and Pumpkin Seeds (Unsalted)
    2.2mg (20% DV) in 1 oz
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  5. Roasted Squash and Pumpkin Seeds (Salted)
    2.2mg (20% DV) in 1 oz
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  6. Sesame Seeds (Toasted)
    2mg (18% DV) in 1 oz
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  7. Pine Nuts (Dried)
    1.8mg (17% DV) in 1 oz (167 kernels)
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  8. Shredded Coconut Meat
    1.7mg (15% DV) in 1 cup, shredded
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  9. Cashews (Raw)
    1.6mg (15% DV) in 1 oz
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  10. Dry-roasted Cashews
    1.6mg (14% DV) in 1 oz
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  11. Oil Roasted Cashews
    1.5mg (14% DV) in 1 oz (18 kernels)
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  12. Dry Roasted Sunflower Seeds
    1.5mg (14% DV) in 1 oz
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  13. Dry Roasted Sunflower Seeds (With Salt)
    1.5mg (14% DV) in 1 oz
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  14. Cashew Butter
    1.5mg (13% DV) in 1 oz
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  15. Dry Roasted Pecans
    1.4mg (13% DV) in 1 oz
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  16. Safflower Seeds
    1.4mg (13% DV) in 1 oz
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  17. Dried Sunflower Seeds
    1.4mg (13% DV) in 1 oz
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  18. Sesame Butter (Tahini)
    1.3mg (12% DV) in 1 oz
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  19. Chia Seeds
    1.3mg (12% DV) in 1 oz
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  20. Pecans
    1.3mg (12% DV) in 1 oz (19 halves)
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  21. Coconut Milk
    1.3mg (12% DV) in 1 cup
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  22. Flax Seeds
    1.2mg (11% DV) in 1oz
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  23. Dried Hickorynuts
    1.2mg (11% DV) in 1 oz
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  24. Dried Pine Nuts
    1.2mg (11% DV) in 1 oz
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  25. Brazilnuts
    1.2mg (10% DV) in 1 oz (6 kernels)
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  26. Dry-Roasted Mixed Nuts (Salted)
    1.2mg (10% DV) in 1 oz
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  27. Black Walnuts (Dried)
    1mg (9% DV) in 1 oz
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  28. Dry Roasted Almonds
    0.9mg (9% DV) in 1 oz (22 whole kernels)
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  29. Butternuts (Dried)
    0.9mg (8% DV) in 1 oz
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  30. Almonds
    0.9mg (8% DV) in 1 oz (23 whole kernels)
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  31. Walnuts
    0.9mg (8% DV) in 1 oz (14 halves)
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  32. Dried Pilinuts
    0.8mg (8% DV) in 1 oz (15 kernels)
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  33. Dry Roasted Peanuts
    0.8mg (7% DV) in 1 oz
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  34. Dried Japanese Chestnuts
    0.7mg (7% DV) in 1 oz
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  35. Dry Roasted Hazelnuts
    0.7mg (6% DV) in 1 oz
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  36. Hazelnuts
    0.7mg (6% DV) in 1 oz (21 whole kernels)
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  37. Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type)
    0.7mg (6% DV) in 1 tbsp
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  38. Dry Roasted Pistachio Nuts
    0.7mg (6% DV) in 1 oz (49 kernels)
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  39. Pistachio Nuts
    0.6mg (6% DV) in 1 oz (49 kernels)
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  40. Dried Coconut
    0.6mg (5% DV) in 1 oz
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  41. Dried Coconut (Unsweetened)
    0.6mg (5% DV) in 1 oz
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  42. Almond Butter
    0.5mg (5% DV) in 1 tbsp
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  43. Roasted Chestnuts
    0.5mg (4% DV) in 10 kernels
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  44. Almond Paste
    0.4mg (4% DV) in 1 oz
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  45. Dried Chinese Chestnuts
    0.4mg (4% DV) in 1 oz
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  46. Macadamia Nuts
    0.4mg (3% DV) in 1 oz (10-12 kernels)
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  47. Dry Roasted Macadamia Nuts
    0.4mg (3% DV) in 1 oz (10-12 kernels)
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  48. Dried Lotus Seeds
    0.3mg (3% DV) in 1 oz (42 medium seeds)
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  49. Roasted Chinese Chestnuts
    0.3mg (2% DV) in 1 oz
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  50. Chinese Chestnuts
    0.2mg (2% DV) in 1 oz
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  51. Coconut Water
    0.2mg (2% DV) in 1 cup
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  52. Breadfruit Nuts (Seeds)
    0.2mg (2% DV) in 1 oz
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  53. Acorns (Dried)
    0.2mg (2% DV) in 1 oz
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  54. Dried Ginkgo Nuts
    0.2mg (2% DV) in 1 oz
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  55. Boiled Chinese Chestnuts
    0.2mg (2% DV) in 1 oz
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  56. Chestnuts
    0.1mg (1% DV) in 1 oz
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  57. Boiled Japanese Chestnuts
    0.1mg (1% DV) in 1 oz
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  58. Dried Beechnuts
    0.1mg (1% DV) in 1 oz
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  59. Ginko Nuts
    0.1mg (1% DV) in 1 oz
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  60. Lotus Seeds
    0.1mg (1% DV) in 1 oz
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  61. Boiled Chestnuts
    0.1mg (1% DV) in 1 oz
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