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Zinc (Zn) Content Rich Natural Raw Foods


No.
Food Name
mg
(in 100g food)
1 Mollusks, oyster, eastern, wild 90.809
2 Oat bran 3.106
3 Egg, yolk, fresh 2.289
4 Barley, pearled 2.13
5 Mollusks, clam, mixed species 1.364
6 Seaweed, kelp 1.2
7 Nuts, coconut meat 1.111
8 Egg, whole, fresh 1.103
9 Parsley 1.1
10 Rice, white, long-grain, regular, enriched 1.091
11 Garlic 1
12 Alfalfa seeds, sprouted 0.909
13 Endive 0.8
14 Avocados, California 0.67
15 Chives 0.666
16 Toaster pastries, fruit (includes apple, blueberry, cherry, stberry) 0.653
17 Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, stberry) 0.535
18 Spinach 0.533
19 Blackberries 0.527
20 Mushrooms 0.514
21 Raspberries 0.422
22 Broccoli 0.419
23 Mung beans, mature seeds, sprouted 0.413
24 Shallots 0.4
25 Onions, spring or scallions (includes tops and bulb) 0.39
26 Avocados, Florida 0.388
27 Broccoli, flower clusters 0.363
28 Peppers, hot chili, green 0.311
29 Cauliflower 0.307
30 Squash, summer, all varieties 0.292
31 Cabbage, savoy 0.271
32 Peppers, hot chili, red 0.266
33 Peppers, sweet, red 0.252
34 Carrots 0.236
35 Lettuce, cos or romaine 0.232
36 Radishes 0.222
37 Cabbage, red 0.214
38 Tomatillos 0.205
39 Lettuce, butterhead (includes boston and bibb types) 0.202
40 Cucumber, with peel 0.201
41 Carrots, baby 0.2
42 Lettuce, green leaf 0.2
43 Apricots 0.2
44 Cabbage 0.185
45 Melons, cantaloupe 0.181
46 Tomatoes, red, ripe, year round average 0.176
47 Cucumber, peeled 0.171
48 Peaches 0.17
49 Nectarines 0.169
50 Blueberries 0.158
51 Bananas 0.152
52 Kiwi fruit, (chinese gooseberries), fresh 0.144
53 Onions 0.142
54 Plantains 0.139
55 Stberries 0.138
56 Celery 0.125
57 Lettuce, iceberg (includes crisphead types) 0.125
58 Jerusalem-artichokes 0.12
59 Carambola, (starfruit) 0.12
60 Plums 0.106
61 Pineapple, all varieties 0.103
62 Pears 0.102
63 Watermelon 0.101
64 Peppers, sweet, green 0.1
65 Melons, honeydew 0.088
66 Lime juice 0.078
67 Grapefruit, pink and red, all areas 0.073
68 Cherries, sweet 0.073
69 Oranges, all commercial varieties 0.072
70 Papayas 0.071
71 Tangerines, (mandarin oranges) 0.071
72 Grapes, red or green (european type varieties, such as, Thompson seedless) 0.068
73 Grapefruit, white, all areas 0.067
74 Stberries, frozen, sweetened, sliced 0.058
75 Apples, without skin 0.054
76 Lemons, without peel 0.051
77 Orange juice 0.048
78 Grapefruit juice, white 0.048
79 Grapefruit juice, pink 0.048
80 Apples, with skin 0.043
81 Lemon juice 0.042
82 Mangos 0.038
83 Egg, white, fresh 0.029
84 Pears, asian 0.016


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