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 squash and pumpkin seeds, sesame seeds, pine nuts, cashews, sunflower seeds, pecans, flax seeds, chia seeds, brazil nuts, and almonds. For more high zinc nuts and seeds see the extended list of less common nuts and seeds high in zinc. Also, see the article for vegan and vegetarian sources of zinc.

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Pumpkin Seeds#1. Squash and Pumpkin Seeds
1oz (handful) (28g)200 calories (45g)100g
2.9mg (20% DV)4.6mg (31% DV)10.3mg (69% DV)
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Sesame Seeds#2. Sesame Seeds
1oz (3 tblsp) (27g)200 calories (35g)100g
2.1mg (14% DV)2.7mg (18% DV)7.8mg (52% DV)
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Pine Nuts#3. Pine nuts
1oz (handful) (28g)200 calories (30g)100g
1.8mg (12% DV)1.9mg (13% DV)6.5mg (43% DV)
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Cashews#4. Cashews
1oz (handful) (28g)200 calories (35g)100g
1.6mg (11% DV)2mg (13% DV)5.6mg (37% DV)
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Sunflower Seeds#5. Sunflower Seeds
1oz (handful) (28g)200 calories (32g)100g
1.5mg (10% DV)1.7mg (11% DV)5.3mg (35% DV)
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Pecans#6. Pecans
1oz (handful) (28g)200 calories (28g)100g
1.4mg (10% DV)1.4mg (10% DV)5.1mg (34% DV)
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Flax Seeds#7. Flax Seeds
1oz (3 tblsp) (31g)200 calories (37g)100g
1.3mg (9% DV)1.6mg (11% DV)4.3mg (29% DV)
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Chia Seeds#8. Chia Seeds
1oz (3 tblsp) (28g)200 calories (41g)100g
1.3mg (9% DV)1.9mg (13% DV)4.6mg (31% DV)
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Brazil Nuts#9. Brazil Nuts
1oz (handful) (28g)200 calories (30g)100g
1.2mg (8% DV)1.2mg (8% DV)4.1mg (27% DV)
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Almonds#10. Almonds
1oz (handful) (28g)200 calories (33g)100g
0.9mg (6% DV)1.1mg (7% DV)3.3mg (22% DV)
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What nuts and seeds are high in zinc? Nuts and seeds high in zinc include squash and pumpkin seeds, sesame seeds, pine nuts, cashews, sunflower seeds, pecans, flax seeds, chia seeds, brazil nuts, and almonds.

Less Common Nuts and Seeds Rich in Zinc

#1. Hemp Seeds 3mg (20% DV) in 1oz (3 Tblsp) (30g) 3.6mg (24% DV) in 200 calories (36g) Complete nutrition facts.
#2. Cottonseed Kernels 1.8mg (12% DV) in 1oz (3 Tblsp) (30g) 2.4mg (16% DV) in 200 calories (40g) Complete nutrition facts.
#3. Safflower Seeds 1.4mg (10% DV) in 1oz (handful) (28g) 2mg (13% DV) in 200 calories (39g) Complete nutrition facts.
#4. Hickorynuts 1.2mg (8% DV) in 1oz (handful) (28g) 1.3mg (9% DV) in 200 calories (30g) Complete nutrition facts.
#5. Pistachios 0.7mg (4% DV) in 1oz (handful) (28g) 0.8mg (5% DV) in 200 calories (35g) Complete nutrition facts.
#6. Walnuts 0.9mg (6% DV) in 1oz (handful) (28g) 0.9mg (6% DV) in 200 calories (31g) Complete nutrition facts.
#7. Peanuts 0.8mg (5% DV) in 1oz (handful) (28g) 0.9mg (6% DV) in 200 calories (34g) Complete nutrition facts.
#8. Pilinuts 0.8mg (6% DV) in 1oz (handful) (28g) 0.8mg (6% DV) in 200 calories (28g) Complete nutrition facts.
#9. Japanese Chestnuts 0.7mg (5% DV) in 1oz (handful) (28g) 1.4mg (10% DV) in 200 calories (56g) Complete nutrition facts.
#10. Hazelnuts or Filberts 0.7mg (5% DV) in 1oz (handful) (28g) 0.8mg (5% DV) in 200 calories (32g) Complete nutrition facts.
#11. Dried Coconut 0.6mg (4% DV) in 1oz (handful) (28g) 0.7mg (5% DV) in 200 calories (34g) Complete nutrition facts.
#12. Macademia Nuts 0.4mg (2% DV) in 1oz (handful) (28g) 0.4mg (2% DV) in 200 calories (28g) Complete nutrition facts.
#13. Lotus Seeds 0.3mg (2% DV) in 1oz (handful) (28g) 0.6mg (4% DV) in 200 calories (60g) Complete nutrition facts.
#14. Ginko Nuts 0.2mg (1% DV) in 1oz (handful) (28g) 0.4mg (3% DV) in 200 calories (57g) Complete nutrition facts.
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  1. USDA National Nutrient Database for Standard Reference, Release 28.

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