Top Nuts High in Zinc
About Nuts and Zinc
There are quite a number of nuts rich in zinc, and most of this list will provide a significant portion of your recommended daily values.Some of the highest zinc nuts include pumpkin seeds, hemp seeds, sesame seeds, pine nut, cashews, chia seeds, pecan, flaxseeds, brazil nut and almonds. Other zinc rich nuts are walnut, pili nut, hazelnut, pistachio, coconut, lotus seeds, coconut cream and chestnut.
We calculated the top nuts for zinc by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 18 nuts highest in zinc.
Pumpkin Seeds
In 1 cup, pumpkin seed
has
6.6mg of
zinc, or about
82% of daily values for women and
60% for men.
| Zinc | |
|---|---|
|
6.6mg in 1 cup (64g) |
4.6mg in
200 Calories (45g) |
|
82%
60%
|
58%
42%
|
Complete nutrition for Pumpkin Seeds
Hemp Seeds
1 cup of hemp seed
contains
16mg of
zinc, or about
200% of daily values for women and
140% for men.
| Zinc | |
|---|---|
|
16mg in 1 cup (160g) |
3.6mg in
200 Calories (36g) |
|
200%
140%
|
45%
33%
|
Complete nutrition for Hemp Seeds
Sesame Seeds
In 1 tablespoon, sesame seed
has
0.68mg of
zinc, or about
8% of daily values for women and
6% for men.
| Zinc | |
|---|---|
|
0.68mg in 1 tablespoon (9.45g) |
2.5mg in
200 Calories (35g) |
|
8%
6%
|
32%
23%
|
Complete nutrition for Sesame Seeds
Pine Nut (dried)
1 cup of pine nut
contains
8.7mg of
zinc, or about
110% of daily values for women and
79% for men.
| Zinc | |
|---|---|
|
8.7mg in 1 cup (135g) |
1.9mg in
200 Calories (30g) |
|
110%
79%
|
24%
17%
|
Complete nutrition for Pine Nut
Cashews
In 1 ounce, cashew
has
1.6mg of
zinc, or about
20% of daily values for women and
15% for men.
| Zinc | |
|---|---|
|
1.6mg in 1 ounce (28.35g) |
2.1mg in
200 Calories (36g) |
|
20%
15%
|
26%
19%
|
Complete nutrition for Cashews
Chia Seeds (dried)
1 ounce of chia seed
contains
1.3mg of
zinc, or about
16% of daily values for women and
12% for men.
| Zinc | |
|---|---|
|
1.3mg in 1 ounce (28.35g) |
1.9mg in
200 Calories (41g) |
|
16%
12%
|
24%
17%
|
Complete nutrition for Chia Seeds
Pecan
In 1 cup, pecan
has
4.9mg of
zinc, or about
62% of daily values for women and
45% for men.
| Zinc | |
|---|---|
|
4.9mg in 1 cup (109g) |
1.3mg in
200 Calories (29g) |
|
62%
45%
|
16%
12%
|
Complete nutrition for Pecan
Flaxseeds
1 cup of flaxseed
contains
7.3mg of
zinc, or about
91% of daily values for women and
66% for men.
| Zinc | |
|---|---|
|
7.3mg in 1 cup (168g) |
1.6mg in
200 Calories (37g) |
|
91%
66%
|
20%
15%
|
Complete nutrition for Flaxseeds
Brazil Nut (dried)
In 1 cup, brazil nut
has
5.4mg of
zinc, or about
67% of daily values for women and
49% for men.
| Zinc | |
|---|---|
|
5.4mg in 1 cup (133g) |
1.2mg in
200 Calories (30g) |
|
67%
49%
|
15%
11%
|
Complete nutrition for Brazil Nut
Almonds
1 cup of almond
contains
4.5mg of
zinc, or about
56% of daily values for women and
41% for men.
| Zinc | |
|---|---|
|
4.5mg in 1 cup (143g) |
1.1mg in
200 Calories (35g) |
|
56%
41%
|
13%
10%
|
Complete nutrition for Almonds
Walnut
In 1 cup, walnut
has
3.6mg of
zinc, or about
45% of daily values for women and
33% for men.
| Zinc | |
|---|---|
|
3.6mg in 1 cup (117g) |
0.94mg in
200 Calories (31g) |
|
45%
33%
|
12%
9%
|
Complete nutrition for Walnut
Pili Nut (dried)
1 cup of pili nut
contains
3.6mg of
zinc, or about
45% of daily values for women and
32% for men.
| Zinc | |
|---|---|
|
3.6mg in 1 cup (120g) |
0.83mg in
200 Calories (28g) |
|
45%
32%
|
10%
8%
|
Complete nutrition for Pili Nut
Hazelnut
In 1 cup, hazelnut
has
5.7mg of
zinc, or about
71% of daily values for women and
52% for men.
| Zinc | |
|---|---|
|
5.7mg in 1 cup (226.8g) |
0.77mg in
200 Calories (31g) |
|
71%
52%
|
10%
7%
|
Complete nutrition for Hazelnut
Pistachio
1 cup of pistachio
contains
2.9mg of
zinc, or about
36% of daily values for women and
26% for men.
| Zinc | |
|---|---|
|
2.9mg in 1 cup (123g) |
0.82mg in
200 Calories (35g) |
|
36%
26%
|
10%
7%
|
Complete nutrition for Pistachio
Coconut
In 1 cup, coconut
has
0.88mg of
zinc, or about
11% of daily values for women and
8% for men.
| Zinc | |
|---|---|
|
0.88mg in 1 cup (80g) |
0.62mg in
200 Calories (56g) |
|
11%
8%
|
8%
6%
|
Complete nutrition for Coconut
Lotus Seeds (dried)
1 cup of lotus seed
contains
0.34mg of
zinc, or about
4% of daily values for women and
3% for men.
| Zinc | |
|---|---|
|
0.34mg in 1 cup (32g) |
0.63mg in
200 Calories (60g) |
|
4%
3%
|
8%
6%
|
Complete nutrition for Lotus Seeds
Coconut Cream
In 1 cup, coconut cream
has
2.3mg of
zinc, or about
29% of daily values for women and
21% for men.
| Zinc | |
|---|---|
|
2.3mg in 1 cup (240g) |
0.58mg in
200 Calories (61g) |
|
29%
21%
|
7%
5%
|
Complete nutrition for Coconut Cream
Chestnut
1 cup of chestnut
contains
0.82mg of
zinc, or about
10% of daily values for women and
7% for men.
| Zinc | |
|---|---|
|
0.82mg in 1 cup (143g) |
0.47mg in
200 Calories (82g) |
|
10%
7%
|
6%
4%
|
Complete nutrition for Chestnut