Zinc in Raw Foods

Article by Diet Bites

Raw Foods Best Choice for Zinc Values

All of the natural foods listed in our data charts below contain minimal calories and are commonly part of a healthy weight loss plan.

Because of the 'crunch' that raw fruits and vegetables offer they assist in good dental health.

They are also richer in dietary fiber than cooked or commercially prepared specimens.

Reach for raw - and you're reaching for a higher level of health.

We have also listed proteins in their raw state - and dairy selections and grains which have been minimally processed.

Zinc in Raw Vegetables & Fruits

The Vegetable Group offers more raw-food selections which are higher in values for this mineral than the Fruit Group - although blackberries are tops between the two groups and make an excellent choice. Best choices for vegetables include cucumbers, endive, onions, pepper, broccoli, cauliflower and summer squash - which includes yellow straight-neck, zucchini and patty pan squash.

Best choices for fruits include raspberries, blackberries, tomatoes, melons, plantains and papaya.

When viewing our food list, the California avocado contains 0.19 mg's of zinc while the Florida avocado contains 0.11 mg's.

Raw Vegetable

Amount

Milligrams

Radishes

1 radish

0.01

Chives

1 Tablespoon

0.02

Lettuce, Iceberg 1 Head

0.81

Carrots

1 cup

0.26

Garlic

1 clove

0.03

Spinach

1 cup

0.16

Cucumber With Peel 1 large

0.60

Endive 1 cup

0.40

Celery

1 stalk

0.05

Tomatillos

1 medium

0.07

Spring Onions 1 cup

0.39

Endive 1 cup

0.40

Red Sweet Peppers

1 cup

0.37

Mushrooms, White

1 cup

0.36

Broccoli

1 cup

0.36

Summer Squash, All Varieties 1 cup

0.33

Butterhead Lettuce 1 head

0.33

Onions

1 cup

0.27

Cauliflower

1 cup

0.27

Cabbage, red, green, Savoy

1 cup

0.13 - 0.17

Raw Fruit

Amount

Milligrams

Blackberries 1 cup

0.76

Raspberries 1 cup

0.52

Coconut Meat 1 piece

0.50

Tomatoes, Red 1 cup

0.31

Peach one fruit

0.17

Cantaloupe 1 cup

0.29

Watermelon 1 wedge

0.29

Plantain 1 medium

0.25

Papaya one fruit

0.24

Strawberries, Whole 1 cup

0.23

Blueberries 1 cup

0.23

Nectarine one fruit

0.23

Avocado 1 ounce

0.11 - 0.19

Mango one fruit

0.19

Pineapple 1 cup

0.19

Banana one medium

0.18

Pear one fruit

0.17

Honeydew Melon 1 cup

0.15

Orange Juice, raw 1 cup

0.12

Kiwi one medium

0.11

Zinc in Raw Proteins & Minimally Processed Grains

Keep in mind that cooking foods will change the amount of essential vitamins and minerals contained therein.

Note the ground beef on our food list below. The fattier grind holds less zinc values than the lean grind. In addition, the fatty acid content keeps it from being the healthier choice.

Raw Protein

Amount

Milligrams

Chickpeas 1 cup

6.86

Oysters. Eastern 6 medium

33.01

Egg 1 x-large

0.75

Clams 3 ounces

0.43

Mung Beans 1 cup

0.43

Sunflower Seeds 1 ounce

1.50

Pumpkin Seeds 3 ounces

1.32

Ground Beef, 95% lean 3 ounces

4.33

Ground Beef, 70% lean 3 ounces

3.00

Ground Turkey, 93% lean 1 ounce

0.72

Raw Grains

Amount

Milligrams

Bulgur 1 cup

2.70

Oat Bran 1 cup

2.92

Buckwheat Flour 1 cup

3.74

Pearled Barley 1 cup

4.26

Rice, White 1 cup

2.02

Potato Flour 1 cup

0.86

Rice Flour 1 cup

1.26

Whole Grain Wheat Flour 1 cup

3.12

Couscous, Dry 1/2 cup

0.74

Wild Rice 1 cup

9.54

Zinc in Minimally Processed Dairy Food Selections

Based on 1 Cup Serving Unless Stated

Amount

Milligrams

Ricotta

1 cup

3.30

Yogurt, Skim

8 ounces

2.20

Cow's Milk, Reduced Fat 2%

1 cup

1.17

Eggnog

1 cup

1.17

Nonfat Cow's Milk

1 cup

1.03

Whole Cow's Milk, fortified with Vitamin D & A

1 cup

1.03

Differences Between Raw & Processed

Calories

Refined foods contain significantly more energy values than natural foods.

Nutritional Content

Nutrition - sure, processed foods often arrive at the meal table or to snacking time with added vitamins and minerals, but just how healthy are these added elements?

They impact texture and flavor - generally in a negative manner. They are also more challenging for the body to digest than natural foods.

Fatty Acid Factor

Processed foods are typically mined with fatty acids - the worst offenders being cholesterol, saturated and Trans fats.

Keep in mind that just because your favorite bag of potato chips indicates that there is no cholesterol on the nutrition label - that doesn't mean that the chips don't contribute to negative cholesterol issues.

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