Food

Serving Size

Zinc (mg)

wheat germ (crude)

1/4 cup (28.75g)

3.53 (24%)

pumpkin/squash seeds, whole (roasted)

1 oz (28.35g)

2.92 (19%)

watermelon seeds (dried)

1 oz (28.35g)

2.90 (19%)

hyacinth beans

1/2 cup (97g)

2.76 (18%)

wild rice (cooked)

1 cup (164g)

2.20 (15%)

baked beans (1) (canned)

1/2 cup (127g)

2.12 (14%)

pumpkin/squash seeds (dried)

1 oz (28.35g)

2.11 (14%)

adzuki beans

1/2 cup (115g)

2.04 (14%)

cabbage, napa (cooked)

1/2 cup (54.5g)

2.04 (14%)

pine nuts (dried)

1 oz (28.35g)

1.83 (12%)

rye flour, dark

1/4 cup (32g)

1.80 (12%)

rice bran (raw)

1/4 cup (29.5g)

1.78 (12%)

miso

1/4 cup (68.75g)

1.76 (12%)

sunflower seed butter

2 tbsp (32g)

1.69 (11%)

hominy, yellow (canned)

1 cup (160g)

1.68 (11%)

triticale (raw)

1/4 cup (48g)

1.66 (11%)

cashew butter

2 tbsp (32g)

1.65 (11%)

cashew nuts (raw)

1 oz (28.35g)

1.64 (11%)

wheat, hard white

1/4 cup (48g)

1.60 (11%)

cashew nuts (roasted)

1 oz (28.35g)

1.59 (11%)

millet (cooked)

1 cup (174g)

1.58 (11%)

rye (raw)

1/4 cup (42.25g)

1.58 (11%)

amaranth (raw)

1/4 cup (48.75g)

1.55 (10%)

oats

1/4 cup (39g)

1.55 (10%)

sunflower seed kernels (roasted)

1 oz (28.35g)

1.50 (10%)

wheat, soft white

1/4 cup (42g)

1.45 (10%)

pecans (roasted)

1 oz (28.35g)

1.44 (10%)

safflower seeds (dried)

1 oz (28.35g)

1.43 (10%)