Zinc in Plant Products

List of plant products with a high zinc content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Sesame flour 10.67mg 97%
2 Toasted sesame seeds 10.23mg 93%
3 Hemp seed 9.9mg 90%
4 Chervil 8.8mg 80%
5 Poppy seeds 7.9mg 71.8%
6 Pumpkin seed 7.81mg 71%
7 Cardamom 7.47mg 67.9%
8 Wheat bran 7.27mg 66.1%
9 Celery seed 6.93mg 63%
10 Sesame seeds 6.73mg 61.2%
11 Soy-based protein powder 6.6mg 60%
12 Pine nuts 6.45mg 58.6%
13 Mustard seed 6.08mg 55.3%
14 Rice bran 6.04mg 54.9%
15 Cashew nuts 5.78mg 52.5%
16 Roasted cashews 5.6mg 50.9%
17 Caraway seed 5.5mg 50%
18 Anise seed 5.3mg 48.2%
19 Dry roasted sunflower seeds 5.29mg 48.1%
20 Dill seed 5.2mg 47.3%
21 Soy meal 5.06mg 46%
22 Sunflower seeds 5mg 45.5%
23 Sunflower seed flour 4.95mg 45%
24 Cumin seed 4.8mg 43.6%
25 Coriander seeds 4.7mg 42.7%
26 Sage 4.7mg 42.7%
27 Chia seeds 4.58mg 41.6%
28 Pecans 4.53mg 41.2%
29 Turmeric 4.5mg 40.9%
30 Soy protein concentrate 4.4mg 40%
31 Flaxseed 4.34mg 39.5%
32 Halva 4.32mg 39.3%
33 Chili powder 4.3mg 39.1%
34 Savory 4.3mg 39.1%
35 Brazil nuts 4.06mg 36.9%
36 Soy protein isolate 4.03mg 36.6%
37 Tarragon 3.9mg 35.5%
38 Bay leaf 3.7mg 33.6%
39 Fennel seed 3.7mg 33.6%
40 Ground ginger 3.64mg 33.1%
41 Marjoram 3.6mg 32.7%
42 Black walnuts 3.37mg 30.6%
43 Roasted almonds 3.31mg 30.1%
44 Peanuts 3.27mg 29.7%
45 Oat flour 3.2mg 29.1%
46 Butternuts 3.13mg 28.5%
47 Almonds 3.12mg 28.4%
48 Buckwheat flour 3.12mg 28.4%
49 Oat bran 3.11mg 28.3%
50 Walnuts 3.09mg 28.1%
51 Pili nuts 2.97mg 27%
52 Roasted peanuts 2.77mg 25.2%
53 Chickpeas 2.76mg 25.1%
54 Oregano 2.69mg 24.5%
55 Fireweed 2.66mg 24.2%
56 Triticale flour 2.66mg 24.2%
57 Millet flour 2.63mg 23.9%
58 Whole-wheat flour 2.6mg 23.6%
59 Fenugreek seed 2.5mg 22.7%
60 Dry roasted hazelnuts 2.5mg 22.7%
61 Brown rice flour 2.45mg 22.3%
62 Hazelnuts 2.45mg 22.3%
63 Raw buckwheat 2.4mg 21.8%
64 Rye crispbread 2.39mg 21.7%
65 Dry roasted pistachio nuts 2.34mg 21.3%
66 Clove 2.32mg 21.1%
67 Ground mace 2.3mg 20.9%
68 Pistachio nuts 2.2mg 20%
69 Barley malt flour 2.06mg 18.7%
70 Morel mushrooms 2.03mg 18.5%
71 Hotdog 2.02mg 18.4%
72 Dried coconut meat 2.01mg 18.3%
73 Barley flour 2mg 18.2%
74 Hamburger (McDonald's) 1.95mg 17.7%
75 Cheeseburger (McDonald's) 1.91mg 17.4%
76 Cinnamon 1.83mg 16.6%
77 Thyme 1.81mg 16.5%
78 Adzuki beans 1.77mg 16.1%
79 Whole-wheat bread 1.77mg 16.1%
80 Whole grain corn flour 1.73mg 15.7%
81 Wheat sprouts 1.65mg 15%
82 Whole grain sorghum flour 1.63mg 14.8%
83 Wasabi 1.62mg 14.7%
84 Tofu 1.56mg 14.2%
85 Cooked chickpeas 1.53mg 13.9%
86 Lentil sprouts 1.51mg 13.7%
87 Lupin beans 1.38mg 12.5%
88 Edamame 1.37mg 12.5%
89 Wheat bran bread 1.35mg 12.3%
90 Wild rice 1.34mg 12.2%
91 Shiitake mushrooms 1.33mg 12.1%
92 Rye flour 1.33mg 12.1%
93 Rice bran bread 1.31mg 11.9%
94 Macadamia nuts 1.3mg 11.8%
95 Dry roasted macadamias 1.29mg 11.7%
96 Cowpeas 1.29mg 11.7%
97 Lentils 1.27mg 11.5%
98 Sprouted grain bread 1.25mg 11.4%
99 Green peas 1.24mg 11.3%
100 Kelp 1.23mg 11.2%
101 Black pepper 1.19mg 10.8%
102 Soy bean sprouts 1.17mg 10.6%
103 Garlic 1.16mg 10.5%
104 Hearts of palm 1.15mg 10.5%
105 Soy beans 1.15mg 10.5%
106 Tempeh 1.14mg 10.4%
107 Rye bread 1.14mg 10.4%
108 Black beans 1.12mg 10.2%
109 Peppermint 1.11mg 10.1%
110 Teff 1.11mg 10.1%
111 Coconut meat 1.1mg 10%
112 Brown mushrooms 1.1mg 10%
113 Quinoa 1.09mg 9.9%
114 Spearmint 1.09mg 9.9%
115 Saffron 1.09mg 9.9%
116 Parsley 1.07mg 9.7%
117 Extra-firm tofu 1.07mg 9.7%
118 Pea sprouts 1.05mg 9.5%
119 Laver 1.05mg 9.5%
120 Wheat bread 1.04mg 9.5%
121 Navy beans 1.03mg 9.4%
122 Chili pepper 1.02mg 9.3%
123 Fava beans 1.01mg 9.2%
124 Allspice 1.01mg 9.2%
125 Peas 1mg 9.1%
126 Kidney beans 1mg 9.1%
127 Pinto beans 0.98mg 8.9%
128 Pink beans 0.96mg 8.7%
129 Rosemary 0.93mg 8.5%
130 Alfalfa sprouts 0.92mg 8.4%
131 Millet 0.91mg 8.3%
132 Dill weed 0.91mg 8.3%
133 Pigeon peas 0.9mg 8.2%
134 Amaranth leaves 0.9mg 8.2%
135 Mullet 0.88mg 8%
136 Amaranth grain 0.86mg 7.8%
137 Wheat gluten 0.85mg 7.7%
138 Mung beans 0.84mg 7.6%
139 Fiddlehead ferns 0.83mg 7.5%
140 Firm tofu 0.83mg 7.5%
141 Horseradish 0.83mg 7.5%
142 Pearl barley 0.82mg 7.5%
143 Basil 0.81mg 7.4%
144 Rice flour 0.8mg 7.3%
145 Lima beans 0.79mg 7.2%
146 Endive 0.79mg 7.2%
147 Rapini 0.77mg 7%
148 Oyster mushrooms 0.77mg 7%
149 Parboiled brown rice 0.77mg 7%
150 Cooked spinach 0.76mg 6.9%
151 Maitake mushroom 0.75mg 6.8%
152 Chayote 0.74mg 6.7%
153 Canned green peas 0.71mg 6.5%
154 Chanterelle mushrooms 0.71mg 6.5%
155 Long-grain brown rice 0.71mg 6.5%
156 Wheat flour 0.7mg 6.4%
157 Escarole 0.69mg 6.3%
158 Grape leaves 0.67mg 6.1%
159 Coconut milk 0.67mg 6.1%
160 Jew's ear mushroom 0.66mg 6%
161 Portabella mushrooms 0.65mg 5.9%
162 Enoki mushrooms 0.65mg 5.9%
163 Avocado 0.64mg 5.8%
164 Mustard 0.64mg 5.8%
165 Cooked sweet corn 0.62mg 5.6%
166 Radicchio 0.62mg 5.6%
167 Medium-grain brown rice 0.62mg 5.6%
168 Dried bananas 0.61mg 5.5%
169 Buckwheat 0.61mg 5.5%
170 Cooked asparagus 0.6mg 5.5%
171 Parsnips 0.59mg 5.4%
172 Okra 0.58mg 5.3%
173 Broad beans (raw) 0.58mg 5.3%
174 Chocolate cake 0.58mg 5.3%
175 Bulgur 0.57mg 5.2%
176 White mushrooms (cooked) 0.57mg 5.2%
177 Kale 0.56mg 5.1%
178 Chives 0.56mg 5.1%
179 Cooked rapini 0.54mg 4.9%
180 Potato starch 0.54mg 4.9%
181 Asparagus 0.54mg 4.9%
182 Blackberry 0.53mg 4.8%
183 Spinach 0.53mg 4.8%
184 Welsh onion 0.52mg 4.7%
185 White mushrooms 0.52mg 4.7%
186 Onion rings 0.51mg 4.6%
187 Coriander 0.5mg 4.5%
188 Pinto beans sprouts 0.5mg 4.5%
189 Chestnuts 0.49mg 4.5%
190 Long-grain white rice 0.49mg 4.5%
191 Horned melon 0.48mg 4.4%
192 Bamboo shoots 0.47mg 4.3%
193 Broad beans 0.47mg 4.3%
194 Sorghum flour 0.47mg 4.3%
195 Arugula 0.47mg 4.3%
196 Sweet corn 0.46mg 4.2%
197 Cooked broccoli 0.45mg 4.1%
198 Caramel 0.44mg 4%
199 Lamb's quarters 0.44mg 4%
200 Snapper 0.44mg 4%