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Top 10 Nuts and Seeds Highest in Zinc

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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.

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List of Nuts High in Zinc

1Hemp Seeds
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.
2 Seeds (Squash and Pumpkin Seeds)
Squash and Pumpkin Seeds
3 Pine Nuts
Pine Nuts
4 Cashews (Dry Roasted)
5 Sunflower Seeds
Sunflower Seeds
6 Pecans (Dry-Roasted)
7 Chia Seeds
Chia Seeds
8 Flax Seeds
Flax Seeds
9 Brazil Nuts
Brazil Nuts
10 Almonds

See All 61 Nuts and Seeds High in Zinc

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

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