Top 10 Nuts and Seeds Highest in Zinc

Top 10 Nuts and Seeds Highest in Zinc

Zinc is an essential mineral with roles in immune function, protein synthesis, wound healing, DNA synthesis and cell division.

Zinc is of particular interest to vegans and vegetarians since anti-nutrients like phytates limit the bioavailability and absorption of zinc from plant foods. Despite this, plant foods like nuts and seeds are still a good source of zinc.

Nuts and seeds high in zinc include squash seeds, pumpkin seeds, pine nuts, cashews, sunflower seeds, pecans, chia seeds, flax seeds, Brazil nuts, and almonds. The current daily value (%DV) for zinc is 11mg.

Below is a list of the top 10 nuts high in zinc, ranked by a 1oz handful. For more see the article for vegan and vegetarian sources of zinc, and the complete nutrient ranking of over 50 high zinc nuts.

List of Nuts High in Zinc

Hemp Seeds

#1: Hemp Seeds

Zinc
per Oz
Zinc
per 100g
Zinc
per 200 Calories
3mg
(26% DV)
10mg
(90% DV)
4mg
(33% DV)

Not sure how to eat hemp seeds? Sprinkle them on top of oatmeal, cereal, and salads. You can also mix them into yogurt or smoothies.

Squash and Pumpkin Seeds

#2: Squash and Pumpkin Seeds

Zinc
per 1oz Handful
Zinc
per 100g
Zinc
per 200 Calories
2mg
(20% DV)
8mg
(69% DV)
3mg
(24% DV)
Pine Nuts

#3: Pine Nuts

Zinc
per Oz
Zinc
per 100g
Zinc
per 200 Calories
2mg
(17% DV)
6mg
(59% DV)
2mg
(17% DV)
Cashews

#4: Cashews (Dry Roasted)

Zinc
per 1 Oz Handful
Zinc
per 100g
Zinc
per 200 Calories
2mg
(14% DV)
6mg
(51% DV)
2mg
(18% DV)
Sunflower Seeds

#5: Sunflower Seeds

Zinc
per 1oz Handful
Zinc
per 100g
Zinc
per 200 Calories
2mg
(14% DV)
5mg
(48% DV)
2mg
(17% DV)
Pecans

#6: Pecans (Dry-Roasted)

Zinc
per Oz
Zinc
per 100g
Zinc
per 200 Calories
1mg
(13% DV)
5mg
(46% DV)
1mg
(13% DV)
Chia Seeds

#7: Chia Seeds

Zinc
per oz(~2 Tblsp)
Zinc
per 100g
Zinc
per 200 Calories
1mg
(12% DV)
5mg
(42% DV)
2mg
(17% DV)
Flax Seeds

#8: Flax Seeds

Zinc
per Oz
Zinc
per 100g
Zinc
per 200 Calories
1mg
(11% DV)
4mg
(39% DV)
2mg
(15% DV)
Brazil Nuts

#9: Brazil Nuts

Zinc
per 1oz Handful
Zinc
per 100g
Zinc
per 200 Calories
1mg
(10% DV)
4mg
(37% DV)
1mg
(11% DV)
Almonds

#10: Almonds

Zinc
per 1oz Handful
Zinc
per 100g
Zinc
per 200 Calories
1mg
(9% DV)
3mg
(30% DV)
1mg
(10% DV)

See All 61 Nuts and Seeds High in Zinc

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Printable list of nuts and seeds high in zinc.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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