Foods high in zinc

Zinc supports immune function, wound healing and taste. The Daily Value for zinc is 11 mg.

Everyday foods highest in zinc

#FoodZinc / 100 g% DVCalories
1Mollusks (oyster, eastern, canned)91 mg827%68
2Mollusks (oyster, eastern, cooked, breaded and fried)87.1 mg792%199
3Mollusks (oyster, eastern, wild, cooked, moist heat)78.6 mg715%102
4Cereals ready-to-eat (ralston enriched wheat bran flakes)64.3 mg585%390
5Mollusks (oyster, eastern, wild, cooked, dry heat)61 mg555%79
6Mollusks (oyster, eastern, farmed, cooked, dry heat)45.2 mg411%79
7Mollusks (oyster, eastern, wild, raw)39.3 mg357%51
8Mollusks (oyster, eastern, farmed, raw)37.9 mg345%59
9Mollusks (oyster, pacific, cooked, moist heat)33.2 mg302%163
10Incaparina (dry mix (corn and soy flours), unprepared)23 mg209%379
11Cereals ready-to-eat (quaker, cap'n crunch's oops! all berries cereal)18 mg164%395
12Cereals ready-to-eat (malt-o-meal, oat blenders with honey & almonds)17.9 mg163%379
13Cereals ready-to-eat (ralston corn biscuits)17.1 mg155%376
14Cereals ready-to-eat (wheat germ, toasted, plain)16.7 mg152%382
15Mollusks (oyster, pacific, raw)16.6 mg151%81
16Cereals ready-to-eat (quaker, christmas crunch)16.4 mg149%397
17Cereals ready-to-eat (quaker, cap'n crunch)16.2 mg147%398
18Cereals ready-to-eat (sun country, kretschmer wheat germ, regular)16 mg145%366
19Cereals ready-to-eat (quaker, cap'n crunch with crunchberries)15.6 mg142%397
20Cereals ready-to-eat (quaker, cap'n crunch's halloween crunch)15.4 mg140%402
21Cereals ready-to-eat (quaker, cap'n crunch's peanut butter crunch)15.3 mg139%417
22Cereals ready-to-eat (quaker, quaker crunchy bran)15.3 mg139%331
23Cereals ready-to-eat (quaker, sweet crunch/quisp)15.3 mg139%406
24Peanut butter (chunky, vitamin and mineral fortified)15.1 mg137%593
25Cereals ready-to-eat (malt-o-meal, blueberry muffin tops cereal)14.7 mg134%443
26Peanut butter (smooth, vitamin and mineral fortified)14.4 mg131%591
27Cereals ready-to-eat (malt-o-meal, honey graham squares)13.9 mg126%398
28Cereals ready-to-eat (sun country, kretschmer honey crunch wheat germ)13.9 mg126%372
29Cereals ready-to-eat (quaker, quaker honey graham life cereal)13.8 mg125%373
30Cereals ready-to-eat (quaker, quaker oat cinnamon life)13.8 mg125%374

Top food in each category

American Indian/Alaska Native FoodsAgave (dried (southwest))12.1 mg per 100 gBaby FoodsBabyfood (finger snacks, gerber, graduates, puffs, apple and cinnamon)17.5 mg per 100 gBaked ProductsLeavening agents (yeast, baker's, compressed)9.97 mg per 100 gBeef ProductsBeef (chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised)12.3 mg per 100 gBeveragesBeverages (nutritional shake mix, high protein, powder)18.8 mg per 100 gBreakfast CerealsCereals ready-to-eat (ralston enriched wheat bran flakes)64.3 mg per 100 gCereal Grains and PastaWheat germ (crude)12.3 mg per 100 gDairy and Egg ProductsBeverage (instant breakfast powder, chocolate, sugar-free, not reconstituted)15.4 mg per 100 gFast FoodsBURGER KING (double whopper, with cheese)3.5 mg per 100 gFats and OilsSandwich spread (with chopped pickle, regular, unspecified oils)0.81 mg per 100 gFinfish and Shellfish ProductsMollusks (oyster, eastern, canned)91 mg per 100 gFruits and Fruit JuicesRaspberry juice concentrate1.29 mg per 100 gLamb, Veal, and Game ProductsVeal (variety meats and by-products, liver, raw)12 mg per 100 gLegumes and Legume ProductsPeanut butter (chunky, vitamin and mineral fortified)15.1 mg per 100 gMeals, Entrees, and Side DishesPulled pork in barbecue sauce1.85 mg per 100 gNut and Seed ProductsSeeds (cottonseed meal, partially defatted (glandless))12.3 mg per 100 gPork ProductsPork (fresh, variety meats and by-products, liver, cooked, braised)6.72 mg per 100 gPoultry ProductsChicken (heart, all classes, cooked, simmered)7.3 mg per 100 gRestaurant FoodsT.G.I. FRIDAY'S (classic sirloin steak (10 oz))5.54 mg per 100 gSausages and Luncheon MeatsRoast beef spread6.08 mg per 100 gSnacksFormulated bar (mars snackfood us, snickers marathon double chocolate nut bar)13.6 mg per 100 gSoups, Sauces, and GraviesSoup (oyster stew, canned, condensed)8.4 mg per 100 gSpices and HerbsSpices (chervil, dried)8.8 mg per 100 gSweetsBaking chocolate (unsweetened, squares)9.63 mg per 100 gVegetables and Vegetable ProductsMushrooms (shiitake, dried)7.66 mg per 100 g

All foods: top 50 by zinc

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#FoodZinc / 100 g% DV
1Mollusks (oyster, eastern, canned)91 mg827%
2Mollusks (oyster, eastern, cooked, breaded and fried)87.1 mg792%
3Mollusks (oyster, eastern, wild, cooked, moist heat)78.6 mg715%
4Cereals ready-to-eat (ralston enriched wheat bran flakes)64.3 mg585%
5Mollusks (oyster, eastern, wild, cooked, dry heat)61 mg555%
6Mollusks (oyster, eastern, farmed, cooked, dry heat)45.2 mg411%
7Mollusks (oyster, eastern, wild, raw)39.3 mg357%
8Mollusks (oyster, eastern, farmed, raw)37.9 mg345%
9Mollusks (oyster, pacific, cooked, moist heat)33.2 mg302%
10Incaparina (dry mix (corn and soy flours), unprepared)23 mg209%
11Beverages (nutritional shake mix, high protein, powder)18.8 mg171%
12Cereals ready-to-eat (quaker, cap'n crunch's oops! all berries cereal)18 mg164%
13Cereals ready-to-eat (malt-o-meal, oat blenders with honey & almonds)17.9 mg163%
14Babyfood (finger snacks, gerber, graduates, puffs, apple and cinnamon)17.5 mg159%
15Beverages (unilever, slimfast shake mix, high protein, whey powder, 3-2-1 plan,)17.3 mg157%
16Beverages (unilever, slimfast shake mix, powder, 3-2-1 plan)17.3 mg157%
17Cereals ready-to-eat (ralston corn biscuits)17.1 mg155%
18Cereals ready-to-eat (wheat germ, toasted, plain)16.7 mg152%
19Mollusks (oyster, pacific, raw)16.6 mg151%
20Cereals ready-to-eat (quaker, christmas crunch)16.4 mg149%
21Cereals ready-to-eat (quaker, cap'n crunch)16.2 mg147%
22Cereals ready-to-eat (sun country, kretschmer wheat germ, regular)16 mg145%
23Cereals ready-to-eat (quaker, cap'n crunch with crunchberries)15.6 mg142%
24Beverage (instant breakfast powder, chocolate, sugar-free, not reconstituted)15.4 mg140%
25Cereals ready-to-eat (quaker, cap'n crunch's halloween crunch)15.4 mg140%
26Cereals ready-to-eat (quaker, cap'n crunch's peanut butter crunch)15.3 mg139%
27Cereals ready-to-eat (quaker, quaker crunchy bran)15.3 mg139%
28Cereals ready-to-eat (quaker, sweet crunch/quisp)15.3 mg139%
29Peanut butter (chunky, vitamin and mineral fortified)15.1 mg137%
30Cereals ready-to-eat (malt-o-meal, blueberry muffin tops cereal)14.7 mg134%
31Peanut butter (smooth, vitamin and mineral fortified)14.4 mg131%
32Babyfood (gerber, graduates lil biscuits vanilla wheat)14.2 mg129%
33Cereals ready-to-eat (malt-o-meal, honey graham squares)13.9 mg126%
34Cereals ready-to-eat (sun country, kretschmer honey crunch wheat germ)13.9 mg126%
35Cereals ready-to-eat (quaker, quaker honey graham life cereal)13.8 mg125%
36Cereals ready-to-eat (quaker, quaker oat cinnamon life)13.8 mg125%
37Cereals ready-to-eat (quaker, quaker oat life, plain)13.8 mg125%
38Beverages (chocolate powder, no sugar added)13.6 mg124%
39Beverages (ovaltine, chocolate malt powder)13.6 mg124%
40Beverages (ovaltine, classic malt powder)13.6 mg124%
41Beverages (rich chocolate, powder)13.6 mg124%
42Formulated bar (mars snackfood us, snickers marathon double chocolate nut bar)13.6 mg124%
43Cereals ready-to-eat (quaker, maple brown sugar life cereal)13.5 mg123%
44Cereals ready-to-eat (general mills, cheerios)13.4 mg122%
45Cereals ready-to-eat (ralston tasteeos)13.4 mg122%
46Cereals ready-to-eat (malt-o-meal, honey buzzers)12.9 mg117%
47Babyfood (cereal, oatmeal, dry fortified)12.7 mg115%
48Cereals ready-to-eat (quaker, king vitaman)12.7 mg115%
49Cereals ready-to-eat (malt-o-meal, berry colossal crunch)12.5 mg114%
50Cereals ready-to-eat (malt-o-meal, cinnamon toasters)12.5 mg114%

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