Most nuts are quite low in zinc, with some containing more zinc than others. Zinc supports the normal functioning of our immune system and more.
Nuts that have the highest zinc content are: pumpkin seeds, hemp seeds, sesame seeds, pine nuts, cashews, chia seeds, pecans, flaxseed , almonds and walnuts. Other zinc-rich nuts include hazelnuts, pistachios and coconut.
- Pumpkin seeds: 1 cup of pumpkin seeds contain 6.6 mg of zinc, or about 82% of the daily values for women and 60% for men;
- Hemp seeds: 1 cup of hemp seeds contain 16 mg of zinc, or about 200% of the daily values for women and 140% for men;
- 1 tbsp. of sesame seeds contains 0.68 mg of zinc, or about 8% of daily values for women and 6% for men;
- Pine nuts (dried): 1 cup of pine nuts contain 8.7 mg of zinc, or about 110% of the daily values for women and 79% for men;
- Cashews: 28 grams of cashews contain 1.6 mg of zinc, or about 20% of daily values for women and 15% for men;
- Chia seeds (dried): 28 grams of chia seeds contain 1.3 mg of zinc, or about 16% of the daily values for women and 12% for men;
- Pecan: At 1 cup of pecans contains 4.9 mg of zinc, or about 62% of daily values for women and 45% for men;
- Flaxseed: 1 cup of flaxseed contains 7.3 mg of zinc, or about 91% of the daily values for women and 66% for men;
- Almonds: In 1 cup of almonds contain 4.5 mg of zinc, or about 56% of daily values for women and 41% for men;
- Walnut: 1 cup of walnut contains 3.6 mg of zinc, or about 45% of the daily values for women and 33% for men;
- Hazelnut: 1 cup of hazelnuts contains 5.7 mg of zinc, or about 71% of daily values for women and 52% for men;
- Pistachio: 1 cup of pistachios contains 2.9 mg of zinc, or about 36% of daily values for women and 26% for men;
- Coconut: In 1 cup of coconut contains 0.88 mg of zinc, or about 11% of daily values for women and 8% for men.
Don't miss out on these popular delicacies with nuts:
- nut cake;
- pastries with nuts;
- nut milk.
