Foods richest in Zinc

Filter-feeding bivalve molluscs, farmed and wild-harvested, whose flavour tracks the water they grew in closely enough that…

357% of the Daily Value per 100 g

The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…

90% of the Daily Value per 100 g

The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…

71% of the Daily Value per 100 g

Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…

70% of the Daily Value per 100 g

The dried seed pods of Elettaria cardamomum, used whole or as ground seed in baking, curries and coffee. The USDA entry is per…

68% of the Daily Value per 100 g

The kidney-shaped seed that grows beneath the cashew apple, always sold shelled and heat-treated because the shell contains…

53% of the Daily Value per 100 g

The hulled kernels of the sunflower, one of the densest common food sources of vitamin E. The USDA reference entry is for the…

45% of the Daily Value per 100 g

The legume behind tofu, soy milk, tempeh and miso, eaten either as mature dry beans or as edamame, the immature green pod…

44% of the Daily Value per 100 g

The dried seed of Cuminum cyminum, used whole or ground across South Asian, Middle Eastern and Latin American cooking. The USDA…

44% of the Daily Value per 100 g

Beef trimmings ground to a uniform texture and sold by lean-to-fat ratio, most commonly between 70% and 95% lean. The ratio is…

44% of the Daily Value per 100 g

The dried fruit of Coriandrum sativum, the same plant whose leaves are sold as cilantro, though the seed tastes citrusy and warm…

43% of the Daily Value per 100 g

The grey-green leaf of Salvia officinalis, used fresh or dried and traditionally paired with fatty meats. The USDA entry is per…

43% of the Daily Value per 100 g

Tiny seeds from a Mexican member of the mint family that form a thick gel when hydrated, because of soluble mucilage in the seed…

42% of the Daily Value per 100 g

A hickory nut native to North America, close relative of the walnut and similarly rich in unsaturated fat. The USDA reference…

41% of the Daily Value per 100 g

The dried, ground rhizome of Curcuma longa, and the yellow base of most curry powders. The USDA entry is per 100 g of the dried…

41% of the Daily Value per 100 g

The seed of the flax plant, sold whole, ground or pressed for oil, and the densest common dietary source of plant lignans. The…

39% of the Daily Value per 100 g

Ground dried Capsicum annuum peppers, ranging from sweet to hot and sometimes smoked over oak. The USDA entry is per 100 g of the…

39% of the Daily Value per 100 g

Large seeds harvested from wild Amazonian trees, notable for concentrating selenium from the soil to a degree no other common…

37% of the Daily Value per 100 g

The metabolic and storage organ of cattle, and consequently one of the most nutrient-concentrated foods in the human diet by a…

36% of the Daily Value per 100 g

Whole oat groats that have been steamed and pressed flat so they hydrate quickly. The USDA reference entry is for the dry flake;…

36% of the Daily Value per 100 g

Meat from sheep slaughtered under about a year old, with a distinctive flavour that comes largely from branched-chain fatty acids…

35% of the Daily Value per 100 g

A common bean variety whose dark seed coat carries anthocyanin pigments, staple across Latin America and the Caribbean. The USDA…

33% of the Daily Value per 100 g

Botanically a legume that ripens underground, not a tree nut, though its fat content and culinary use put it with the nuts. The…

30% of the Daily Value per 100 g

Flat pulses sold whole or split, and the only common legume that cooks from dry without soaking. The USDA reference entry is for…

30% of the Daily Value per 100 g