Top 10 Nuts and Seeds Highest in Zinc

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 15mg.

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

Hemp Seeds 1 Hemp Seeds
  • 19% DV (3mg) zinc per oz
  • 24% DV (4mg) per 200 calorie serving
  • 66% DV (10mg) per 100 grams (3.5 oz)
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.

Nutrition Facts for Hemp Seeds.
Squash and Pumpkin Seeds 2 Seeds (Squash and Pumpkin Seeds)
  • 14% DV (2mg) zinc per 1oz handful
  • 18% DV (3mg) per 200 calorie serving
  • 51% DV (8mg) per 100 grams (3.5 oz)
Pine Nuts 3 Pine Nuts
  • 12% DV (2mg) zinc per oz
  • 13% DV (2mg) per 200 calorie serving
  • 43% DV (6mg) per 100 grams (3.5 oz)
Cashews 4 Cashews (Dry Roasted)
  • 11% DV (2mg) zinc per 1 oz handful
  • 13% DV (2mg) per 200 calorie serving
  • 37% DV (6mg) per 100 grams (3.5 oz)
Sunflower Seeds 5 Sunflower Seeds
  • 10% DV (2mg) zinc per 1oz handful
  • 12% DV (2mg) per 200 calorie serving
  • 35% DV (5mg) per 100 grams (3.5 oz)
Pecans 6 Pecans (Dry-Roasted)
  • 10% DV (1mg) zinc per oz
  • 10% DV (1mg) per 200 calorie serving
  • 34% DV (5mg) per 100 grams (3.5 oz)
Chia Seeds 7 Chia Seeds
  • 9% DV (1mg) zinc per oz (~2 tblsp)
  • 13% DV (2mg) per 200 calorie serving
  • 31% DV (5mg) per 100 grams (3.5 oz)
Flax Seeds 8 Flax Seeds
  • 8% DV (1mg) zinc per oz
  • 11% DV (2mg) per 200 calorie serving
  • 29% DV (4mg) per 100 grams (3.5 oz)
Brazil Nuts 9 Brazil Nuts
  • 8% DV (1mg) zinc per 1 oz handful
  • 8% DV (1mg) per 200 calorie serving
  • 27% DV (4mg) per 100 grams (3.5 oz)
Almonds 10 Almonds
  • 6% DV (1mg) zinc per 1oz handful
  • 7% DV (1mg) per 200 calorie serving
  • 22% DV (3mg) per 100 grams (3.5 oz)

See All 56 Nuts and Seeds High in Zinc

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Data Sources and References

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


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