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  • Omega-3, 6 and 9
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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Zinc


cottonseed meal, partially defatted (glandless)

1 oz (28.35 g)

3.49 mg (32%)

cottonseed flour, low fat (glandless)

1 oz (28.35 g)

3.29 mg (30%)

sesame flour, partially defatted

1 oz (28.35 g)

3.03 mg (28%)

sesame flour, high-fat

1 oz (28.35 g)

3.02 mg (27%)

baked beans (canned)

1/2 cup (127 g)

2.90 mg (26%)

sesame meal, partially defatted

1 oz (28.35 g)

2.90 mg (26%)

sesame flour, low-fat

1 oz (28.35 g)

2.83 mg (26%)

hyacinth beans

1/2 cup (97 g)

2.76 mg (25%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5 g)

2.75 mg (25%)

wheat germ, toasted

2 tbsp. (14.13 g)

2.35 mg (21%)

soybeans, mature seeds (raw)

1/4 cup (46.5 g)

2.27 mg (21%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

2.10 mg (19%)

adzuki beans

1/2 cup (115 g)

2.04 mg (19%)

cabbage, napa (cooked)

1/2 cup (54.5 g)

2.04 mg (19%)

wheat, durum

1/4 cup (48 g)

2.00 mg (18%)

peanuts (oil roasted, no salt)

1 oz (28.35 g)

1.88 mg (17%)

wheat germ, crude

2 tbsp (14.38 g)

1.77 mg (16%)

teff (uncooked)

1/4 cup (48.25 g)

1.75 mg (16%)

kamut (uncooked)

1/4 cup (46.5 g)

1.71 mg (16%)

peanut flour, low fat

1 oz (28.35 g)

1.70 mg (15%)

triticale

1/4 cup (48 g)

1.66 mg (15%)

cashew butter

2 tbsp (32 g)

1.65 mg (15%)

cashew nuts (raw)

1 oz (28.35 g)

1.64 mg (15%)

rye flour, dark

1/4 cup (32 g)

1.61 mg (15%)

lentils (sprouted, stir-fried)

100 g

1.60 mg (15%)

wheat, hard white

1/4 cup (48 g)

1.60 mg (15%)

cashew nuts (dry roasted)

1 oz (28.35 g)

1.59 mg (14%)

sunflower seed butter

2 tbsp (32 g)

1.56 mg (14%)

oats

1/4 cup (39 g)

1.55 mg (14%)

soy meal, defatted, raw

1/4 cup (30.5 g)

1.54 mg (14%)

cashew nuts (oil roasted)

1 oz (28.35 g)

1.52 mg (14%)

kamut (cooked)

1/2 cup (86 g)

1.52 mg (14%)

peanut flour, defatted

1 oz (28.35 g)

1.45 mg (13%)

wheat, soft white

1/4 cup (42 g)

1.45 mg (13%)

spelt (uncooked)

1/4 cup (43.5 g)

1.43 mg (13%)

safflower seed meal, partially defatted

1 oz (28.35 g)

1.42 mg (13%)

teff (cooked)

1/2 cup (126 g)

1.40 mg (13%)

sesame butter, tahini (raw)

2 tbsp (30 g)

1.39 mg (13%)

sesame butter, tahini (roasted)

2 tbsp (30 g)

1.39 mg (13%)

amaranth (uncooked)

1/4 cup (48.25 g)

1.38 mg (13%)

soy nuts (dry roasted)

1 oz (28.35 g)

1.35 mg (12%)

rice bran, crude

3 tbsp (22.13 g)

1.34 mg (12%)

wheat, hard red spring

1/4 cup (48 g)

1.33 mg (12%)

quinoa (uncooked)

1/4 cup (42.5 g)

1.32 mg (12%)

barley, hulled

1/4 cup (46 g)

1.27 mg (12%)

chickpeas (canned)

1/2 cup (120 g)

1.27 mg (12%)

wheat, hard red winter

1/4 cup (48 g)

1.27 mg (12%)

lentils

1/2 cup (99 g)

1.26 mg (11%)

chickpeas (garbanzo beans)

1/2 cup (82 g)

1.25 mg (11%)

winged beans

1/2 cup (86 g)

1.24 mg (11%)

spelt (cooked)

1/2 cup (97 g)

1.21 mg (11%)

oatmeal

1/2 cup (117 g)

1.17 mg (11%)

lentils (sprouted, raw)

1 cup (77 g)

1.16 mg (11%)

brazil nuts (dried)

1 oz (28.35 g)

1.15 mg (10%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

1.12 mg (10%)

rye

1/4 cup (42.25 g)

1.12 mg (10%)

cowpeas (black-eyed peas)

1/2 cup (85.5 g)

1.10 mg (10%)

wheat, soft red winter

1/4 cup (42 g)

1.10 mg (10%)

wild rice (cooked)

1/2 cup (82 g)

1.10 mg (10%)

popcorn, microwave, low fat and sodium

1 oz (28.35 g)

1.09 mg (10%)

amaranth grain (cooked)

1/2 cup (123 g)

1.06 mg (10%)

barley, pearled (raw)

1/4 cup (50 g)

1.06 mg (10%)

almond butter

2 tbsp (32 g)

1.05 mg (10%)

wasabi, root (raw)

1/2 cup (65 g)

1.05 mg (10%)

wheat bran, crude

1/4 cup (14.5 g)

1.05 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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