Nuts and Seeds High in Zinc (per 100 g edible portion)

• Pumpkin seed (roasted and salted)
  
  7.7 mg
• Pine nut (raw)
  
  6.9 mg
• Pine nut (roasted)
  
  6 mg
• Hemp seed (dried)
  
  6 mg
• Sesame seed (roasted)
  
  5.9 mg
• Sesame seed (hulled)
  
  5.5 mg
• Sesame seed (dried)
  
  5.5 mg
• Cashew nut (oil-roasted and salted)
  
  5.4 mg
• Poppy seed (dried)
  
  5.1 mg
• Sunflower seed (oil-roasted and salted)
  
  5 mg
• Almond (oil-roasted and salted)
  
  4.4 mg
• Brazil nut (oil-roasted and salted)
  
  4 mg
• Almond (dried)
  
  4 mg
• Watermelon seed (roasted and salted)
  
  3.9 mg
• Perilla seed (dried)
  
  3.8 mg
• Japanese torreya seed (roasted)
  
  3.7 mg
• Pecan nut (oil-roasted and salted)
  
  3.6 mg
• Peanut (oil-roasted and salted)
  
  3.1 mg
• Peanut (roasted)
  
  3 mg
• Peanut (peanut butter)
  
  2.7 mg