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

Zinc per 1 Oz Handful | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
3mg (27% DV) | 10mg (94% DV) | 5mg (42% DV) |

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.

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

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

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

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

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

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

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

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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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.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals and is specific to age and gender. The RDA is set by the US National Instutites of Health.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- Foods High in Zinc
- Foods Low in Zinc
- Vegetables High in Zinc
- Fruits High in Zinc
- Vegetarian Foods High in Zinc
- Nuts High in Zinc
- Grains High in Zinc
- Beans High in Zinc
- Dairy High in Zinc
- Breakfast Cereals High in Zinc
- Fast Foods High in Zinc
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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