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Life is everything. Let's make it a healthy one!

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Life is everything. Let's make it a healthy one!

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Top 100 Nuts and Seeds With Zinc - Care Omnia Nutrition




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Cashew Nuts contain zinc

Below we list 100 Nuts and Seeds with zinc. The list is sorted from the food with the most amount to the food with the least amount.

We recommend you also check out our top ranked list of all foods with zinc or take a look at what other foods there are in Nuts and Seeds.

You can also search for a specific food, nutrient or research-backed claim through our Search Page.

Ranked List Of 100 Nuts and Seeds With Zinc

For ease of use, we've grouped together all foods that share the same rank. Click on the rows with the symbol to show or hide the foods with the same rank.

You can find out what other nutrients a food has by clicking on its name.

Nuts and Seeds Ranked 1 - 20 With Zinc

Click on a food to explore all of the nutrients it contains.

Use the ToC button in the upper right to quickly go to a section.

RankFoodper 100gper Oz
1
(Vitamin & Mineral Fortified)
14.4 mg
4.1 mg
2
(Partially Defatted, Glandless, Seeds)
12.3 mg
3.5 mg
3
(Partially Defatted, Glandless, Seeds)
11.7 mg
3.3 mg
4
(Low Fat, Glandless, Seeds)
11.6 mg
3.3 mg
5
Two foods with same rank.
10.7 mg
3 mg
(High-Fat, Seeds)
(Partially Defatted, Seeds)
6
(Tahini, From Unroasted Kernels, Non-Chemically Removed Seed Coat, Seeds)
10.4 mg
2.9 mg
7
Two foods with same rank.
10.3 mg
2.9 mg
(Roasted, With Salt Added, Seeds)
(Roasted, Without Salt, Seeds)
8
Four foods with same rank.
10.2 mg
2.9 mg
(Partially Defatted, Seeds)
(Toasted, With Salt Added, Decorticated, Seeds)
(Toasted, Without Salt Added, Decorticated, Seeds)
9
(Low-Fat, Seeds)
10 mg
2.8 mg
10
(Hulled, Seeds)
9.9 mg
2.8 mg
11
Two foods with same rank.
7.8 mg
2.2 mg
12
Two foods with same rank.
7.8 mg
2.2 mg
(Whole Seed)
(Dried, Seeds)
13
Four foods with same rank.
7.6 mg
2.2 mg
(Roasted, With Salt Added, Seeds)
(Roasted, Without Salt, Seeds)
(Not Further Specified)
15
(Paste, Seeds)
7.3 mg
2.1 mg
16
(Roasted & Toasted, Seeds)
7.2 mg
2 mg
17
Two foods with same rank.
6.7 mg
1.9 mg
(Dried, Decorticated, Seeds)
18
Two foods with same rank.
6.5 mg
1.8 mg
(Dried, Nuts)
(Pignolias)
19
Two foods with same rank.
6 mg
1.7 mg
(Roasted, Glandless, Seeds)
(Dry Roasted, With Salt Added, Seeds)
20
5.9 mg
1.7 mg

Figure 1. Nuts and Seeds with zinc rank 1 to 20


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Nuts and Seeds Ranked 21 - 40 With Zinc

Click on a food to explore all of the nutrients it contains.

Use the ToC button in the upper right to quickly go to a section.

RankFoodper 100gper Oz
21
(Raw, Nuts)
5.8 mg
1.6 mg
22
Six foods with same rank.
5.6 mg
1.6 mg
(Dry Roasted, With Salt Added, Nuts)
(Dry Roasted, Without Salt Added, Nuts)
(Not Further Specified)
23
(Without Salt)
5.4 mg
1.5 mg
24
(Lightly Salted)
5.4 mg
1.5 mg
25
5.4 mg
1.5 mg
26
Two foods with same rank.
5.4 mg
1.5 mg
(Oil Roasted, With Salt Added, Nuts)
(Oil Roasted, Without Salt Added, Nuts)
27
Two foods with same rank.
5.3 mg
1.5 mg
(Toasted, With Salt Added, Seeds)
(Toasted, Without Salt, Seeds)
28
Five foods with same rank.
5.3 mg
1.5 mg
(Dry Roasted, Without Salt, Seeds)
(Dry Roasted, With Salt Added, Seeds)
(Not Further Specified)
29
5.2 mg
1.5 mg
30
Three foods with same rank.
5.2 mg
1.5 mg
(Oil Roasted, With Salt Added, Seeds)
(Oil Roasted, Without Salt, Seeds)
31
(Without Salt Added, Plain, Nuts)
5.2 mg
1.5 mg
32
Two foods with same rank.
5.1 mg
1.4 mg
(Dry Roasted, With Salt Added, Nuts)
(Dry Roasted, Without Salt Added, Nuts)
33
Two foods with same rank.
5.1 mg
1.4 mg
34
(Partially Defatted, Seeds)
5 mg
1.4 mg
35
5 mg
1.4 mg
36
(Partially Defatted, Seeds)
5 mg
1.4 mg
37
Two foods with same rank.
4.9 mg
1.4 mg
(With Salt Added, Includes USDA Food Distr. Program, Seeds)
(Without Salt, Seeds)
38
Three foods with same rank.
4.7 mg
1.3 mg
39
(Tahini, From Raw & Stone Ground Kernels, Seeds)
4.6 mg
1.3 mg
40
Four foods with same rank.
4.6 mg
1.3 mg
(Tahini, From Roasted & Toasted Kernels, Most Common Type, Seeds)
(Tahini, Made From Kernels)
(Tahini, Type Of Kernels Unspecified, Seeds)
(Sesame Butter Made From Whole Seeds)

Figure 2. Nuts and Seeds with zinc rank 21 to 40


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Nuts and Seeds Ranked 41 - 56 With Zinc

Click on a food to explore all of the nutrients it contains.

Use the ToC button in the upper right to quickly go to a section.

RankFoodper 100gper Oz
41
4.6 mg
1.3 mg
42
(Without Peanuts, Lightly Salted)
4.6 mg
1.3 mg
43
Three foods with same rank.
4.5 mg
1.3 mg
44
Two foods with same rank.
4.5 mg
1.3 mg
(Oil Roasted, With Salt Added, Nuts)
(Oil Roasted, Without Salt Added, Nuts)
45
Two foods with same rank.
4.4 mg
1.3 mg
(With Salt Added, Plain, Nuts)
46
(Unsalted)
4.4 mg
1.2 mg
47
(Salted)
4.4 mg
1.2 mg
48
Three foods with same rank.
4.3 mg
1.2 mg
49
(Dried, Nuts)
4.3 mg
1.2 mg
50
(Dried, Pinyon, Nuts)
4.3 mg
1.2 mg
51
Four foods with same rank.
4.1 mg
1.2 mg
(Dried, Unblanched, Nuts)
(Dry Roasted, With Peanuts)
(Without Salt)
54
(Without Peanuts, Unsalted)
3.9 mg
1.1 mg
55
(Without Peanuts)
3.9 mg
1.1 mg
56
Two foods with same rank.
3.8 mg
1.1 mg

Figure 3. Nuts and Seeds with zinc rank 41 to 56


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Recommended High Quality Zinc Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We maintain a recommended page for Zinc supplements that's updated/reviewed several times a year.

Zinc Supplements Available Online

Here's a few supplements available through Amazon that contain zinc.

Please click on the image or the link below for further details (#ad).

Foods With Zinc In Other Food Categories

The food categories below have foods that contain zinc.

Select a category to show a ranked list of all the foods in that category with zinc.

Food Categories
Alcoholic Beverages
American Indian/Alaska Native Foods
Baby Foods
Baked Products
Beef Products
Beverages
Breakfast Cereals
Candy, Sweets or Lollies
Cereal Grains and Pasta
Dairy and Egg Products
Desserts
Dressings and Condiments
Fast Foods
Fats and Oils
Finfish and Shellfish Products
Fruits and Berries
Lamb, Veal, and Game Products
Legumes and Legume Products
Meals, Entrees, and Side Dishes
Pork Products
Poultry Products
Restaurant Foods
Sauces and Gravies
Sausages and Luncheon Meats
Snacks
Soups, Broths, and Stews
Spices and Herbs
Vegetables and Vegetable Products

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