Zinc in Raw Food

List of raw food with a high zinc content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Hemp seed 9.9mg 90%
2 Poppy seeds 7.9mg 71.8%
3 Pumpkin seed 7.81mg 71%
4 Cardamom 7.47mg 67.9%
5 Sesame seeds 6.73mg 61.2%
6 Pine nuts 6.45mg 58.6%
7 Anise seed 5.3mg 48.2%
8 Dill seed 5.2mg 47.3%
9 Sunflower seeds 5mg 45.5%
10 Coriander seeds 4.7mg 42.7%
11 Pecans 4.53mg 41.2%
12 Flaxseed 4.34mg 39.5%
13 Chili powder 4.3mg 39.1%
14 Brazil nuts 4.06mg 36.9%
15 Fennel seed 3.7mg 33.6%
16 Black walnuts 3.37mg 30.6%
17 Peanuts 3.27mg 29.7%
18 Almonds 3.12mg 28.4%
19 Walnuts 3.09mg 28.1%
20 Pili nuts 2.97mg 27%
21 Chickpeas 2.76mg 25.1%
22 Hazelnuts 2.45mg 22.3%
23 Raw buckwheat 2.4mg 21.8%
24 Pistachio nuts 2.2mg 20%
25 Dried coconut meat 2.01mg 18.3%
26 Thyme 1.81mg 16.5%
27 Wasabi 1.62mg 14.7%
28 Lentil sprouts 1.51mg 13.7%
29 Macadamia nuts 1.3mg 11.8%
30 Green peas 1.24mg 11.3%
31 Garlic 1.16mg 10.5%
32 Peppermint 1.11mg 10.1%
33 Coconut meat 1.1mg 10%
34 Brown mushrooms 1.1mg 10%
35 Spearmint 1.09mg 9.9%
36 Parsley 1.07mg 9.7%
37 Pea sprouts 1.05mg 9.5%
38 Chili pepper 1.02mg 9.3%
39 Allspice 1.01mg 9.2%
40 Alfalfa sprouts 0.92mg 8.4%
41 Dill weed 0.91mg 8.3%
42 Amaranth leaves 0.9mg 8.2%
43 Basil 0.81mg 7.4%
44 Endive 0.79mg 7.2%
45 Rapini 0.77mg 7%
46 Chayote 0.74mg 6.7%
47 Grape leaves 0.67mg 6.1%
48 Coconut milk 0.67mg 6.1%
49 Avocado 0.64mg 5.8%
50 Radicchio 0.62mg 5.6%
51 Dried bananas 0.61mg 5.5%
52 Okra 0.58mg 5.3%
53 Broad beans (raw) 0.58mg 5.3%
54 Kale 0.56mg 5.1%
55 Chives 0.56mg 5.1%
56 Asparagus 0.54mg 4.9%
57 Blackberry 0.53mg 4.8%
58 Spinach 0.53mg 4.8%
59 Welsh onion 0.52mg 4.7%
60 White mushrooms 0.52mg 4.7%
61 Coriander 0.5mg 4.5%
62 Pinto beans sprouts 0.5mg 4.5%
63 Chestnuts 0.49mg 4.5%
64 Horned melon 0.48mg 4.4%
65 Arugula 0.47mg 4.3%
66 Sweet corn 0.46mg 4.2%
67 Dates (medjool) 0.44mg 4%
68 Chicory greens 0.42mg 3.8%
69 Raspberries 0.42mg 3.8%
70 Broccoli 0.41mg 3.7%
71 Chinese broccoli 0.41mg 3.7%
72 Dandelion greens 0.41mg 3.7%
73 Mung bean sprouts 0.41mg 3.7%
74 Shallots 0.4mg 3.6%
75 Kidney bean sprouts 0.4mg 3.6%
76 Dried apricots 0.39mg 3.5%
77 Beet greens 0.38mg 3.5%
78 Wakame 0.38mg 3.5%
79 Beechnuts 0.36mg 3.3%
80 Pomegranates 0.35mg 3.2%
81 Beets 0.35mg 3.2%
82 Ginger root 0.34mg 3.1%
83 Loganberries 0.34mg 3.1%
84 Chicory roots 0.33mg 3%
85 Golden raisins 0.32mg 2.9%
86 Pumpkin 0.32mg 2.9%
87 Raw sweet potato 0.3mg 2.7%
88 Dates (deglet noor) 0.29mg 2.6%
89 Durian 0.28mg 2.5%
90 Radish 0.28mg 2.5%
91 Savoy cabbage 0.27mg 2.5%
92 Turnips 0.27mg 2.5%
93 Black currant 0.27mg 2.5%
94 Cauliflower 0.27mg 2.5%
95 Hot chili pepper 0.26mg 2.4%
96 Red bell peppers 0.25mg 2.3%
97 Rutabaga 0.24mg 2.2%
98 Carrots 0.24mg 2.2%
99 Guava 0.23mg 2.1%
100 Garden cress 0.23mg 2.1%
101 Romaine lettuce 0.23mg 2.1%
102 Red and white currants 0.23mg 2.1%
103 Red cabbage 0.22mg 2%
104 Tomatillos 0.22mg 2%
105 Collard greens 0.21mg 1.9%
106 Apricots 0.2mg 1.8%
107 Green onions 0.2mg 1.8%
108 Cucumber 0.2mg 1.8%
109 Butterhead lettuce 0.2mg 1.8%
110 Red leaf lettuce 0.2mg 1.8%
111 Dock 0.2mg 1.8%
112 Turnip greens 0.19mg 1.7%
113 Chinese cabbage 0.19mg 1.7%
114 Mamey sapote 0.19mg 1.7%
115 Prunes 0.19mg 1.7%
116 Cantaloupe melon 0.18mg 1.6%
117 Cabbage 0.18mg 1.6%
118 Lettuce 0.18mg 1.6%
119 Kumquat 0.17mg 1.5%
120 Onion 0.17mg 1.5%
121 Peaches 0.17mg 1.5%
122 Tomatoes 0.17mg 1.5%
123 Blueberries 0.16mg 1.5%
124 Cherimoya 0.16mg 1.5%
125 Bananas 0.15mg 1.4%
126 Daikon 0.15mg 1.4%
127 Figs 0.15mg 1.4%
128 Iceberg lettuce 0.15mg 1.4%
129 Kiwifruit 0.14mg 1.3%
130 Strawberry 0.14mg 1.3%
131 Plantains 0.14mg 1.3%
132 Jackfruit 0.13mg 1.2%
133 Green bell peppers 0.13mg 1.2%
134 Celery 0.13mg 1.2%
135 Pineapple 0.12mg 1.1%
136 Gooseberries 0.12mg 1.1%
137 Leeks 0.12mg 1.1%
138 Breadfruit 0.12mg 1.1%
139 Carambola 0.12mg 1.1%
140 Jerusalem artichoke 0.12mg 1.1%
141 Mulberries 0.12mg 1.1%
142 Elderberry 0.11mg 1%
143 Grapes (muscadine) 0.11mg 1%
144 Lime 0.11mg 1%
145 Mammy-apple 0.1mg 0.9%
146 Watermelon 0.1mg 0.9%
147 Acerola 0.1mg 0.9%
148 Cherry 0.1mg 0.9%
149 Pear 0.1mg 0.9%
150 Coconut water 0.1mg 0.9%
151 Passion fruit 0.1mg 0.9%
152 Rhubarb 0.1mg 0.9%
153 Sapodilla 0.1mg 0.9%
154 Plums 0.1mg 0.9%
155 Soursop 0.1mg 0.9%
156 Salt 0.1mg 0.9%
157 Tamarinds 0.1mg 0.9%
158 Honeydew melon 0.09mg 0.8%
159 Cranberries 0.09mg 0.8%
160 Mango 0.09mg 0.8%
161 Papayas 0.08mg 0.7%
162 Pummelo 0.08mg 0.7%
163 Oranges 0.07mg 0.6%
164 Grapes (red or green) 0.07mg 0.6%
165 Grapefruit 0.07mg 0.6%
166 Litchis 0.07mg 0.6%
167 Tangerines 0.07mg 0.6%
168 Clementines 0.06mg 0.5%
169 Lemons 0.06mg 0.5%
170 Feijoa 0.06mg 0.5%
171 Rose-apples 0.06mg 0.5%
172 Longans 0.05mg 0.5%
173 Loquats 0.05mg 0.5%
174 Jujube 0.05mg 0.5%
175 Quince 0.04mg 0.4%
176 Apple 0.04mg 0.4%
177 Kohlrabi 0.03mg 0.3%
178 Coconut oil 0.02mg 0.2%
179 Java plum 0mg 0%
180 Custard-apple 0mg 0%
181 Surinam cherry 0mg 0%
182 Groundcherries 0mg 0%
183 Persimmons 0mg 0%
184 Goji berries 0mg 0%