Foods high in Zinc
Zinc is a trace mineral found in shellfish, meat, seeds and legumes.
The Daily Value is 11 mg. The list ranks generic foods by zinc per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | Oysters, canned Shellfish | 98.9 mg | 899% | 223 mg 1 cup |
| 2 | Mollusks, oyster, eastern, canned Finfish and Shellfish Products | 91 mg | 827% | 20.9 mg 1 oz, drained |
| 3 | Mollusks, oyster, eastern, cooked, breaded and fried Finfish and Shellfish Products | 87.1 mg | 792% | 76.7 mg 6 medium |
| 4 | Mollusks, oyster, eastern, wild, cooked, moist heat Finfish and Shellfish Products | 78.6 mg | 715% | 33 mg 6 medium |
| 5 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals | 64.3 mg | 585% | 18.7 mg 1 serving (NLEA serving size = 0.75 cup) |
| 6 | Mollusks, oyster, eastern, wild, cooked, dry heat Finfish and Shellfish Products | 61 mg | 555% | 36 mg 6 medium |
| 7 | Oysters, steamed Shellfish | 49.8 mg | 453% | 67.2 mg 1 cup |
| 8 | Oysters, baked or broiled Shellfish | 48.8 mg | 444% | 65.9 mg 1 cup |
| 9 | Mollusks, oyster, eastern, farmed, cooked, dry heat Finfish and Shellfish Products | 45.2 mg | 410% | 26.6 mg 6 medium |
| 10 | Oysters, raw Shellfish | 39.3 mg | 357% | 88.4 mg 1 cup |
| 11 | Mollusks, oyster, eastern, wild, raw Finfish and Shellfish Products | 39.3 mg | 357% | 33 mg 6 medium |
| 12 | Mollusks, oyster, eastern, farmed, raw Finfish and Shellfish Products | 37.9 mg | 345% | 31.9 mg 6 medium |
| 13 | Mollusks, oyster, Pacific, cooked, moist heat Finfish and Shellfish Products | 33.2 mg | 302% | 8.3 mg 1 medium |
| 14 | Oysters, fried Shellfish | 30 mg | 273% | 40.5 mg 1 cup |
| 15 | Incaparina, dry mix (corn and soy flours), unprepared Breakfast Cereals | 23 mg | 209% | 2 mg 1 tbsp |
| 16 | Oysters Rockefeller Seafood mixed dishes | 18.8 mg | 171% | 5.6 mg 1 oyster |
| 17 | Nutritional powder mix, high protein, NFS Protein and nutritional powders | 18.8 mg | 171% | 7.9 mg 1 packet D.E.L.T.A |
| 18 | Nutritional powder mix, high protein (Herbalife) Protein and nutritional powders | 18.8 mg | 171% | 2.4 mg 1 scoop |
| 19 | Beverages, nutritional shake mix, high protein, powder Beverages | 18.8 mg | 170% | 1.9 mg 1 tbsp |
| 20 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal Breakfast Cereals | 18 mg | 163% | 5.8 mg 1 cup (1 NLEA serving) |
| 21 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds Breakfast Cereals | 17.9 mg | 162% | 5.4 mg 0.75 cup (1 NLEA serving) |
| 22 | Baby Toddler puffs, vegetable Baby food: snacks and sweets | 17.5 mg | 159% | 2.6 mg 1 cup |
| 23 | Baby Toddler puffs, fruit Baby food: snacks and sweets | 17.5 mg | 159% | 2.6 mg 1 cup |
| 24 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon Baby Foods | 17.5 mg | 159% | 1.2 mg 0 cup |
| 25 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages | 17.3 mg | 157% | 4.5 mg 1 scoop |
| 26 | Nutritional powder mix (Slim Fast) Protein and nutritional powders | 17.3 mg | 157% | 4.5 mg 1 scoop |
| 27 | Nutritional powder mix, high protein (Slim Fast) Protein and nutritional powders | 17.3 mg | 157% | 4.5 mg 1 scoop |
| 28 | Nutritional powder mix, sugar free (Slim Fast) Protein and nutritional powders | 17.3 mg | 157% | 2.4 mg 1 scoop |
| 29 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan Beverages | 17.3 mg | 157% | 4.5 mg 1 scoop |
| 30 | Cereals ready-to-eat, RALSTON Corn Biscuits Breakfast Cereals | 17.1 mg | 156% | 5.1 mg 1 cup (NLEA serving) |
| 31 | Wheat germ Not included in a food category | 16.7 mg | 152% | 20 mg 1 cup |
| 32 | Cereals ready-to-eat, wheat germ, toasted, plain Breakfast Cereals | 16.7 mg | 152% | 4.7 mg 1 oz |
| 33 | Mollusks, oyster, Pacific, raw Finfish and Shellfish Products | 16.6 mg | 151% | 8.3 mg 1 medium |
| 34 | Cereals ready-to-eat, QUAKER, Christmas Crunch Breakfast Cereals | 16.4 mg | 149% | 4.3 mg 0.75 cup (1 NLEA serving) |
| 35 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH Breakfast Cereals | 16.2 mg | 147% | 4.4 mg 0.75 cup (1 NLEA serving) |
| 36 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular Breakfast Cereals | 16 mg | 146% | 2.2 mg 2 tbsp (1 NLEA serving) |
| 37 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES Breakfast Cereals | 15.6 mg | 141% | 4 mg 0.75 cup (1 NLEA serving) |
| 38 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch Breakfast Cereals | 15.4 mg | 140% | 4 mg 0.75 cup (1 NLEA serving) |
| 39 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products | 15.4 mg | 140% | 0.86 mg 1 tbsp |
| 40 | Nutritional powder mix, sugar free (Carnation Instant Breakfast) Protein and nutritional powders | 15.4 mg | 140% | 0.86 mg 1 tablespoon |
| 41 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN Breakfast Cereals | 15.3 mg | 139% | 4.1 mg 0.75 cup (1 NLEA serving) |
| 42 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Breakfast Cereals | 15.3 mg | 139% | 4.1 mg 1 cup (1 NLEA serving) |
| 43 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH Breakfast Cereals | 15.3 mg | 139% | 4.1 mg 0.75 cup (1 NLEA serving) |
| 44 | Peanut butter, chunky, vitamin and mineral fortified Legumes and Legume Products | 15.1 mg | 137% | 39 mg 1 cup |
| 45 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Breakfast Cereals | 14.7 mg | 133% | 4.4 mg 0.75 cup (1 NLEA serving) |
| 46 | Baby Toddler snack, NFS Baby food: snacks and sweets | 14.5 mg | 132% | 0.15 mg 1 piece |
| 47 | Peanut butter, smooth, vitamin and mineral fortified Legumes and Legume Products | 14.4 mg | 131% | 37.2 mg 1 cup |
| 48 | Peanut butter, vitamin and mineral fortified Nuts and seeds | 14.4 mg | 131% | 2.3 mg 1 tablespoon |
| 49 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat Baby Foods | 14.2 mg | 129% | 4 mg 1 oz |
| 50 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Breakfast Cereals | 13.9 mg | 127% | 4.2 mg 0.75 cup (1 NLEA serving) |
| 51 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ Breakfast Cereals | 13.9 mg | 126% | 1.9 mg 2 tbsp (1 NLEA serving) |
| 52 | Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal Breakfast Cereals | 13.8 mg | 126% | 4.4 mg 0.75 cup (1 NLEA serving) |
| 53 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain Breakfast Cereals | 13.8 mg | 125% | 4.4 mg 0.75 cup (1 NLEA serving) |
| 54 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE Breakfast Cereals | 13.8 mg | 125% | 4.4 mg 0.75 cup (1 NLEA serving) |
| 55 | Beverages, chocolate powder, no sugar added Beverages | 13.6 mg | 124% | 1.5 mg 2 tbsp |
| 56 | Beverages, rich chocolate, powder Beverages | 13.6 mg | 124% | 1.5 mg 2 tbsp |
| 57 | Beverages, OVALTINE, chocolate malt powder Beverages | 13.6 mg | 124% | 10.6 mg 1 cup |
| 58 | Beverages, OVALTINE, Classic Malt powder Beverages | 13.6 mg | 124% | 2.9 mg 1 serving (4 tbsp or 1 envelope) |
| 59 | Chocolate beverage powder, light, dry mix, not reconstituted Not included in a food category | 13.6 mg | 124% | 1.4 mg 1 tablespoon |
| 60 | Milk, malted, dry mix, not reconstituted Not included in a food category | 13.6 mg | 124% | 0.75 mg 1 tablespoon |
| 61 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar Snacks | 13.6 mg | 123% | 10.9 mg 1 bar |
| 62 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal Breakfast Cereals | 13.5 mg | 122% | 4.3 mg 0.75 cup (1 NLEA serving) |
| 63 | Cereals ready-to-eat, GENERAL MILLS, CHEERIOS Breakfast Cereals | 13.4 mg | 122% | 3.8 mg 1 cup (1 NLEA serving) |
| 64 | Cereals ready-to-eat, RALSTON TASTEEOS Breakfast Cereals | 13.4 mg | 122% | 3.7 mg 1 cup (1 NLEA serving) |
| 65 | Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS Breakfast Cereals | 12.9 mg | 118% | 3.7 mg 1.33 cup |
| 66 | Cereals ready-to-eat, QUAKER, KING VITAMAN Breakfast Cereals | 12.7 mg | 116% | 3.9 mg 1.5 cup (1 NLEA serving) |
| 67 | Baby Toddler cereal, oatmeal, dry Baby food: cereals | 12.7 mg | 115% | 0.48 mg 1 tablespoon |
| 68 | Babyfood, cereal, oatmeal, dry fortified Baby Foods | 12.7 mg | 115% | 0.41 mg 1 tbsp |
| 69 | Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS Breakfast Cereals | 12.5 mg | 114% | 3.8 mg 1 cup (1 NLEA serving) |
| 70 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS Breakfast Cereals | 12.5 mg | 114% | 3.8 mg 0.75 cup (1 NLEA serving) |
| 71 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS Breakfast Cereals | 12.5 mg | 114% | 3.8 mg 1 cup |
| 72 | Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH Breakfast Cereals | 12.5 mg | 114% | 3.8 mg 0.75 cup (1 NLEA serving) |
| 73 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS Breakfast Cereals | 12.5 mg | 114% | 3.8 mg 0.75 cup (1 NLEA serving) |
| 74 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey Breakfast Cereals | 12.5 mg | 114% | 3.8 mg 0.75 cup (1 NLEA serving) |
| 75 | Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH Breakfast Cereals | 12.5 mg | 114% | 3.8 mg 0.75 cup (1 NLEA serving) |
| 76 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified Baby Foods | 12.3 mg | 112% | 2 mg 0 cup |
| 77 | Seeds, cottonseed meal, partially defatted (glandless) Nut and Seed Products | 12.3 mg | 112% | 3.5 mg 1 oz |
| 78 | Wheat germ, crude Cereal Grains and Pasta | 12.3 mg | 112% | 14.1 mg 1 cup |
| 79 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised Beef Products | 12.3 mg | 112% | 38.7 mg 1 piece |
| 80 | Agave, dried (Southwest) American Indian/Alaska Native Foods | 12.1 mg | 110% | n/a |
| 81 | Baby Toddler cereal, oatmeal with fruit, dry Baby food: cereals | 12.1 mg | 110% | 0.46 mg 1 tablespoon |
| 82 | Veal, variety meats and by-products, liver, raw Lamb, Veal, and Game Products | 12 mg | 109% | 54.5 mg 1 lb |
| 83 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised Beef Products | 12 mg | 109% | 34.7 mg 1 piece |
| 84 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised Beef Products | 12 mg | 109% | 32.5 mg 1 piece |
| 85 | Veal, variety meats and by-products, liver, cooked, pan-fried Lamb, Veal, and Game Products | 11.9 mg | 108% | 8 mg 1 slice |
| 86 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal Breakfast Cereals | 11.9 mg | 108% | 3.3 mg 0.75 cup (1 NLEA serving) |
| 87 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar Snacks | 11.9 mg | 108% | 6.5 mg 1 bar |
| 88 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors Snacks | 11.9 mg | 108% | 5.2 mg 1 bar |
| 89 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES Breakfast Cereals | 11.7 mg | 107% | 3.8 mg 1 cup (1 NLEA serving) |
| 90 | Seeds, cottonseed flour, partially defatted (glandless) Nut and Seed Products | 11.7 mg | 106% | 0.58 mg 1 tbsp |
| 91 | Seeds, cottonseed flour, low fat (glandless) Nut and Seed Products | 11.6 mg | 106% | 3.3 mg 1 oz |
| 92 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised Beef Products | 11.5 mg | 104% | 72.3 mg 1 roast |
| 93 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised Beef Products | 11.4 mg | 104% | 50.7 mg 1 steak |
| 94 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised Beef Products | 11.4 mg | 103% | 9.7 mg 3 oz |
| 95 | Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised Beef Products | 11.4 mg | 103% | 9.7 mg 3 oz |
| 96 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice Breakfast Cereals | 11.4 mg | 103% | 3.7 mg 1.25 cup (1 NLEA serving) |
| 97 | Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised Beef Products | 11.3 mg | 103% | 73.2 mg 1 roast |
| 98 | Veal, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products | 11.2 mg | 102% | 9 mg 1 slice |
| 99 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Breakfast Cereals | 11.2 mg | 102% | 1.8 mg 0.25 cup (1 NLEA serving) |
| 100 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS Breakfast Cereals | 11.2 mg | 102% | 3.7 mg 1 cup (1 NLEA serving) |
General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.