Top Nuts High in Zinc

About Nuts and Zinc

Most nuts are fairly low in zinc, but some contain more than others.

Some of the highest zinc nuts include pumpkin seeds, hemp seeds, sesame seeds, pine nut, cashews, chia seeds, pecan, flaxseeds, almonds and walnut. Other zinc rich nuts are hazelnut, pistachio, coconut and coconut cream.

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 14 nuts highest in zinc.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Pumpkin Seeds

image of 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

image of 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

image of 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)

image of pine nut

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

image of 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)

image of chia seeds

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

image of 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

image of 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

Almonds

image of almonds

In 1 cup, almond has 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

image of walnut

1 cup of walnut contains 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

Hazelnut

image of 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

image of 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

image of 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

Coconut Cream

image of coconut cream

1 cup of coconut cream contains 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


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