Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.40.31
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.540.47
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.420.9
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.50.91
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.630.95
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.71.22
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.161.25
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.71.55
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.21.57
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.61.93
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.381.94
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.41.94
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72121.95
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.41.96
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46181.96
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.42.05
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.07
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.36
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.82.47
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.32.7
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.52.77
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7113.1
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.643.28
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.73.3
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.23.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.33.57
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.73.57
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.323.57
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.33.57
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6174.06
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.84.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.64.54
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.4174.7
Pine NutsDried Pine Nuts74.350.83.640.1224.609.72.670.0520.0522.562.75104.8
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.34.88
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.55.23
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.4156.34
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.66266.66
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.56.76
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.37277
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.49.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.811.5
Macronutrients in Top 40 Whole Nuts with the lowest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole nuts , sorted by least amount of Zinc per 500 calories.
Top 5 whole nuts with least amount of zinc per 500 calories are:
- Dried Beechnuts
- Dried European Chestnuts
- Dry Roasted Macadamia Nuts
- Raw Macadamia Nuts
- Boiled and Steamed European Chestnuts