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Top 10 Nuts and Seeds Highest in Zinc

Written by Daisy Whitbread, MScN
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Top 10 Nuts and Seeds Highest in Zinc

Zinc is one of the few nutrients proven to reduce the duration of the common cold, and also plays a role 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 hemp seeds, 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)
Source: Nutrition Facts for Hemp Seeds
Not sure how to eat hemp seeds? Sprinkle them on top of oatmeal, cereal, and salads. You can also mix them in yogurt or smoothies.
Squash and Pumpkin Seeds

#2: Seeds (Squash and Pumpkin Seeds)

Zinc
per 1oz Handful
Zinc
per 100g
Zinc
per 200 Calories
2mg
(20% DV)
8mg
(69% DV)
3mg
(24% DV)
Source: Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted)
Pine Nuts

#3: Pine Nuts

Zinc
per Oz
Zinc
per 100g
Zinc
per 200 Calories
2mg
(17% DV)
6mg
(59% DV)
2mg
(17% DV)
Source: Nutrition Facts for Pine Nuts (Dried)
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)
Source: Nutrition Facts for Dry-roasted Cashews
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)
Source: Nutrition Facts for Dry Roasted Sunflower Seeds
Pecans

#6: Pecans (Dry-Roasted)

Zinc
per Oz
Zinc
per 100g
Zinc
per 200 Calories
1mg
(13% DV)
5mg
(46% DV)
1mg
(13% DV)
Source: Nutrition Facts for Dry Roasted Pecans
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)
Source: Nutrition Facts for Chia Seeds
Flax Seeds

#8: Flax Seeds

Zinc
per Oz
Zinc
per 100g
Zinc
per 200 Calories
1mg
(11% DV)
4mg
(39% DV)
2mg
(15% DV)
Source: Nutrition Facts for Flax Seeds
Brazil Nuts

#9: Brazil Nuts

Zinc
per 1 Oz Handful
Zinc
per 100g
Zinc
per 200 Calories
1mg
(10% DV)
4mg
(37% DV)
1mg
(11% DV)
Source: Nutrition Facts for Brazilnuts
Almonds

#10: Almonds

Zinc
per 1oz Handful
Zinc
per 100g
Zinc
per 200 Calories
1mg
(9% DV)
3mg
(30% DV)
1mg
(10% DV)
Source: Nutrition Facts for Dry Roasted Almonds

See All 61 Nuts and Seeds High in Zinc

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.