About this list
Thrive is a plant-food nutrition database. This page lists zinc as per-100 g nutrition facts for up to 25 plant foods with the most, ranked from every card with a sourced value (dried herbs and spices left out), generated from the same data as each food's card. % NRV (UK) is against the UK Nutrient Reference Value for zinc, 10 mg. Seeds, nuts and pulses also contain phytate, which food tables do not show.
| Food | Form on card | Zinc per 100 g | % NRV (UK) |
|---|---|---|---|
| Agar, dried | Dry | 14.4 mg | 144% |
| Watermelon seeds | Raw | 10.2 mg | 102% |
| Hemp seeds | Raw | 9.9 mg | 99% |
| Cacao nibs | 9.63 mg | 96% | |
| Nutritional yeast | As sold | 8 mg | 80% |
| Poppy seeds | Raw | 7.9 mg | 79% |
| Pumpkin seeds | Raw | 7.8 mg | 78% |
| Sesame seed | Raw | 7.75 mg | 78% |
| Black sesame seeds | Raw | 7.75 mg | 78% |
| Cacao powder | Dry | 6.81 mg | 68% |
| Pine nut | Raw | 6.45 mg | 65% |
| Nori | Dry | 6.4 mg | 64% |
| Kombu | Dry | 6.2 mg | 62% |
| Cashew | Raw | 5.78 mg | 58% |
| Einkorn, dry | Dry | 5.23 mg | 52% |
| Cashew butter | As sold | 5.16 mg | 52% |
| Sunflower seeds | Raw | 5 mg | 50% |
| Sunflower seed butter | As sold | 4.89 mg | 49% |
| Roasted soybeans | As sold | 4.77 mg | 48% |
| Tahini | As sold | 4.62 mg | 46% |
| Chia seed | Raw | 4.58 mg | 46% |
| Pecan | Raw | 4.53 mg | 45% |
| Khorasan wheat, dry | Dry | 4.46 mg | 45% |
| Flaxseed | Raw | 4.34 mg | 43% |
| Soya beans, dry | Dry | 4.3 mg | 43% |
Reading the list
- Per 100 g means per 100 g of the food in the form shown (raw, cooked, dry or as sold). Seeds and dried foods are usually eaten in smaller amounts than 100 g.
- Compare any two foods side by side in Compare, or see every nutrient in Nutrients.
- Thrive shows food data, not medical advice. It does not tell you how much you need.
Answer-ready
In Thrive's plant-food nutrition database, agar, dried lists 14.4 mg of zinc per 100 g (dry), the most of the everyday plant foods on this page. Figures come from USDA FoodData Central and UK CoFID.