Top 101 Foods High In Zinc
Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Reference Dietary Intake For Zinc
14.0 mg
MALES8.0 mg
FEMALES11.0 mg
PREGNANT12.0 mg
BREASTFEEDING
Nutrients Per Serving
Nutrient Density Per Calorie
| Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
|---|---|---|---|
| oysters | per 3.0 oz (85.0g) | 67mg (477%) | 18 |
| sesame seeds | per 1.0 cup (150.0g) | 10mg (72%) | 1313 |
| pumpkin seeds | per 1.0 cup (129.0g) | 10mg (72%) | 1002 |
| rib eye fillet | per 1.0 fillet (135.0g) | 10mg (70%) | 386 |
| beef shortribs | per 1.0 piece (121.0g) | 9mg (67%) | 529 |
| veal liver | per 1.0 slice (80.0g) | 9mg (64%) | 239 |
| pine nuts | per 1.0 cup (135.0g) | 9mg (62%) | 1461 |
| lupin seeds | per 1.0 cup (180.0g) | 9mg (61%) | 1093 |
| black beans | per 1.0 cup (194.0g) | 7mg (51%) | 1308 |
| chuck steak | per 3.0 oz (85.0g) | 7mg (50%) | 328 |
| peas | per 1.0 cup (197.0g) | 7mg (50%) | 1388 |
| cashews | per 1.0 cup (129.0g) | 7mg (49%) | 1518 |
| sunflower seeds | per 1.0 cup (128.0g) | 7mg (48%) | 1445 |
| beef tenderloin steak | per 1.0 steak (140.0g) | 7mg (47%) | 818 |
| rye flour | per 1.0 cup (128.0g) | 6mg (46%) | 903 |
| beef brisket | per 3.0 oz (85.0g) | 6mg (45%) | 462 |
| elk | per 1.0 patty (95.0g) | 6mg (45%) | 412 |
| Oats | per 1.0 cup (156.0g) | 6mg (44%) | 1372 |
| beef roast | per 3.0 oz (85.0g) | 6mg (43%) | 356 |
| beef brisket | per 3.0 oz (85.0g) | 6mg (42%) | 566 |
| lobster | per 1.0 cup (145.0g) | 6mg (42%) | 308 |
| wheat, soft white | per 1.0 cup (168.0g) | 6mg (42%) | 1376 |
| beef tenderloin steak | per 1.0 steak (119.0g) | 6mg (41%) | 756 |
| swiss cheese | per 1.0 cup (132.0g) | 6mg (41%) | 1259 |
| pork liver | per 3.0 oz (85.0g) | 6mg (41%) | 344 |
| beef brisket, flat half | per 3.0 oz (85.0g) | 6mg (41%) | 605 |
| beef rib eye steak | per 3.0 oz (85.0g) | 6mg (39%) | 534 |
| ground beef (lean) | per 3.0 oz (85.0g) | 6mg (39%) | 310 |
| garbanzo beans | per 1.0 cup (200.0g) | 6mg (39%) | 1917 |
| beef brisket, flat half | per 3.0 oz (85.0g) | 5mg (39%) | 645 |
| brazil nuts | per 1.0 cup (133.0g) | 5mg (39%) | 2272 |
| natto | per 1.0 cup (175.0g) | 5mg (38%) | 975 |
| roast beef | per 3.0 oz (85.0g) | 5mg (38%) | 495 |
| ground beef, 75/25 | per 3.0 oz (85.0g) | 5mg (37%) | 629 |
| ground beef 70/30 | per 3.0 oz (85.0g) | 5mg (37%) | 632 |
| kidney beans | per 1.0 cup (184.0g) | 5mg (37%) | 1691 |
| barley, hulled | per 1.0 cup (184.0g) | 5mg (36%) | 1789 |
| ground beef 70/30 | per 3.0 oz (85.0g) | 5mg (36%) | 635 |
| ground beef | per 3.0 oz (85.0g) | 5mg (36%) | 584 |
| pecans | per 1.0 cup (109.0g) | 5mg (35%) | 2136 |
| flank, steak | per 3.0 oz (85.0g) | 5mg (35%) | 638 |
| sirloin steak (lean) | per 3.0 oz (85.0g) | 5mg (35%) | 435 |
| almonds | per 1.0 cup whole kernels (157.0g) | 5mg (34%) | 2768 |
| peanuts | per 1.0 cup (144.0g) | 5mg (34%) | 2557 |
| lamb shank | per 3.0 oz (85.0g) | 5mg (33%) | 507 |
| crab | per 1.0 cup (118.0g) | 4mg (32%) | 305 |
| rye grain | per 1.0 cup (169.0g) | 4mg (32%) | 1786 |
| mozzarella (non fat) | per 1.0 cup (113.0g) | 4mg (32%) | 504 |
| bison | per 1.0 serving (85.0g) | 4mg (31%) | 468 |
| lamb liver | per 3.0 oz (85.0g) | 4mg (31%) | 461 |
| feta cheese | per 1.0 cup (150.0g) | 4mg (31%) | 1283 |
| pearled barley | per 1.0 cup (200.0g) | 4mg (30%) | 2314 |
| beef liver | per 1.0 slice (81.0g) | 4mg (30%) | 468 |
| beef rib, small end | per 3.0 oz (85.0g) | 4mg (30%) | 783 |
| wheat bran | per 1.0 cup (58.0g) | 4mg (30%) | 416 |
| walnuts | per 1.0 cup (125.0g) | 4mg (30%) | 2572 |
| parmesan cheese | per 1.0 cup (100.0g) | 4mg (30%) | 1400 |
| sirloin steak | per 3.0 oz (85.0g) | 4mg (30%) | 699 |
| beef loin, top loin | per 3.0 oz (85.0g) | 4mg (29%) | 722 |
| buckwheat | per 1.0 cup (170.0g) | 4mg (29%) | 2001 |
| beef rib, eye | per 3.0 oz (85.0g) | 4mg (29%) | 775 |
| colby | per 1.0 cup (132.0g) | 4mg (29%) | 1797 |
| monterey cheese | per 1.0 cup (132.0g) | 4mg (28%) | 1741 |
| beef loin | per 3.0 oz (85.0g) | 4mg (28%) | 837 |
| top round steak | per 3.0 oz (85.0g) | 4mg (27%) | 650 |
| butternuts | per 1.0 cup (120.0g) | 4mg (27%) | 2737 |
| lamb leg | per 3.0 oz (85.0g) | 4mg (27%) | 821 |
| muenster cheese | per 1.0 cup (132.0g) | 4mg (26%) | 1833 |
| corn grain, yellow | per 1.0 cup (166.0g) | 4mg (26%) | 2312 |
| pili nuts | per 1.0 cup (120.0g) | 4mg (25%) | 3389 |
| roast ham | per 1.0 cup (140.0g) | 3mg (25%) | 1009 |
| t-bone steak | per 3.0 oz (85.0g) | 3mg (24%) | 1024 |
| lamb rib | per 3.0 oz (85.0g) | 3mg (24%) | 1264 |
| pork chops | per 3.0 oz (85.0g) | 3mg (24%) | 618 |
| oat flour | per 1.0 cup (104.0g) | 3mg (24%) | 1767 |
| mozzarella | per 1.0 cup (86.0g) | 3mg (22%) | 1179 |
| ground turkey | per 3.0 oz (85.0g) | 3mg (22%) | 1015 |
| pork ribs | per 1.0 rack (122.0g) | 3mg (21%) | 1229 |
| porterhouse steak (fat trimmed) | per 3.0 oz (85.0g) | 3mg (21%) | 577 |
| oat bran | per 1.0 cup (94.0g) | 3mg (21%) | 1107 |
| liver sausage | per 3.0 oz (85.0g) | 3mg (21%) | 1363 |
| pistachio nuts | per 1.0 cup (123.0g) | 3mg (21%) | 3404 |
| octopus | per 3.0 oz (85.0g) | 3mg (20%) | 683 |
| pork loin | per 3.0 oz (85.0g) | 3mg (20%) | 809 |
| limburger cheese | per 1.0 cup (134.0g) | 3mg (20%) | 2180 |
| veal | per 3.0 oz (85.0g) | 3mg (20%) | 643 |
| lamb chop | per 3.0 oz (85.0g) | 3mg (20%) | 999 |
| pork ribs | per 3.0 oz (85.0g) | 3mg (20%) | 1550 |
| welk | per 3.0 oz (85.0g) | 3mg (20%) | 1181 |
| bratwurst | per 1.0 link cooked (85.0g) | 3mg (20%) | 1434 |
| bologna | per 1.0 cup pieces (138.0g) | 3mg (20%) | 2170 |
| veal loin | per 3.0 oz (85.0g) | 3mg (20%) | 756 |
| bulgur | per 1.0 cup (140.0g) | 3mg (19%) | 2481 |
| duck | per 1.0 cup (140.0g) | 3mg (19%) | 2537 |
| lentils | per 1.0 cup (198.0g) | 3mg (18%) | 1279 |
| chick peas | per 1.0 cup (164.0g) | 3mg (18%) | 1501 |
| pork stomach, cooked | per 3.0 oz (85.0g) | 2mg (18%) | 753 |
| chicken | per 1.0 cup (140.0g) | 2mg (18%) | 1742 |
| lean pastrami | per 1.0 serving 6 slices (57.0g) | 2mg (17%) | 312 |
| cheddar | per 1.0 cup (132.0g) | 2mg (17%) | 1331 |
| turkey liver | per 1.0 liver cooked (53.0g) | 2mg (17%) | 584 |
| oysters | per 3.0 oz (85.0g) | 67mg (477%) | 18 |
| veal liver | per 1.0 slice (80.0g) | 9mg (64%) | 239 |
| endive | per 0.5 cup, chopped (25.0g) | 0mg (1%) | 301 |
| crab | per 1.0 cup, flaked and pieces (118.0g) | 4mg (32%) | 305 |
| lobster | per 1.0 cup (145.0g) | 6mg (42%) | 308 |
| ground beef (lean) | per 3.0 oz (85.0g) | 6mg (39%) | 310 |
| lean pastrami | per 1.0 serving 6 slices (57.0g) | 2mg (17%) | 312 |
| chuck steak | per 3.0 oz (85.0g) | 7mg (50%) | 328 |
| amaranth leaves | per 1.0 cup (132.0g) | 1mg (8%) | 334 |
| pork liver | per 3.0 oz (85.0g) | 6mg (41%) | 344 |
| alfalfa | per 1.0 cup (33.0g) | 0mg (2%) | 350 |
| beef roast | per 3.0 oz (85.0g) | 6mg (43%) | 356 |
| escarole | per 1.0 cup (150.0g) | 1mg (7%) | 386 |
| rib eye fillet | per 1.0 fillet (135.0g) | 10mg (70%) | 386 |
| elk | per 1.0 patty ( yield from 104.1 g raw meat ) (95.0g) | 6mg (45%) | 412 |
| wheat bran | per 1.0 cup (58.0g) | 4mg (30%) | 416 |
| lamb (lean) | per 1.0 oz (28.4g) | 1mg (10%) | 423 |
| spinach | per 1.0 cup (180.0g) | 1mg (10%) | 424 |
| sirloin steak (lean) | per 3.0 oz (85.0g) | 5mg (35%) | 435 |
| lamb liver | per 3.0 oz (85.0g) | 4mg (31%) | 461 |
| beef brisket | per 3.0 oz (85.0g) | 6mg (45%) | 462 |
| seaweed (laver) | per 10.0 sheets (26.0g) | 0mg (2%) | 467 |
| bison | per 1.0 serving ( 3 oz ) (85.0g) | 4mg (31%) | 468 |
| beef liver | per 1.0 slice (81.0g) | 4mg (30%) | 468 |
| parsley | per 1.0 cup chopped (60.0g) | 1mg (5%) | 471 |
| seaweed (kelp) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (1%) | 489 |
| roast beef | per 3.0 oz (85.0g) | 5mg (38%) | 495 |
| mozzarella (non fat) | per 1.0 cup, shredded (113.0g) | 4mg (32%) | 504 |
| lamb shank | per 3.0 oz (85.0g) | 5mg (33%) | 507 |
| asparagus | per 0.5 cup (90.0g) | 1mg (4%) | 513 |
| radicchio | per 1.0 cup, shredded (40.0g) | 0mg (2%) | 519 |
| frankfurter (fat free) | per 1.0 frank 1 NLEA serving (57.0g) | 2mg (12%) | 523 |
| turkey heart | per 1.0 heart (20.0g) | 1mg (7%) | 530 |
| beef shortribs | per 1.0 piece, cooked, excluding refuse (yield from 1 lb raw meat with refuse) (121.0g) | 9mg (67%) | 529 |
| beef rib eye steak | per 3.0 oz (85.0g) | 6mg (39%) | 534 |
| turkey gizzard | per 1.0 gizzard cooked (45.0g) | 2mg (13%) | 554 |
| mung beans | per 1.0 cup (124.0g) | 1mg (4%) | 566 |
| beef brisket | per 3.0 oz (85.0g) | 6mg (42%) | 566 |
| shiitake mushroom | per 1.0 cup whole (89.0g) | 1mg (6%) | 569 |
| porterhouse steak (fat trimmed) | per 3.0 oz (85.0g) | 3mg (21%) | 577 |
| ground beef | per 3.0 oz (85.0g) | 5mg (36%) | 584 |
| turkey liver | per 1.0 liver cooked (53.0g) | 2mg (17%) | 584 |
| white mushroom | per 1.0 cup, pieces or slices (70.0g) | 0mg (3%) | 592 |
| chicken liver | per 1.0 liver (44.0g) | 2mg (13%) | 600 |
| beef tripe | per 3.0 oz (85.0g) | 2mg (15%) | 603 |
| beef brisket, flat half | per 3.0 oz (85.0g) | 6mg (41%) | 605 |
| yeast extract spread | per 1.0 tsp (6.0g) | 0mg (2%) | 618 |
| pork chops | per 3.0 oz (85.0g) | 3mg (24%) | 618 |
| lemongrass | per 1.0 cup (67.0g) | 1mg (11%) | 622 |
| portabella mushrooms | per 1.0 cup sliced (121.0g) | 1mg (6%) | 625 |
| ground beef, 75/25 | per 3.0 oz (85.0g) | 5mg (37%) | 629 |
| ground beef 70/30 | per 3.0 oz (85.0g) | 5mg (37%) | 632 |
| ground beef 70/30 | per 3.0 oz (85.0g) | 5mg (36%) | 635 |
| flank, steak | per 3.0 oz (85.0g) | 5mg (35%) | 638 |
| veal | per 3.0 oz (85.0g) | 3mg (20%) | 643 |
| coriander | per 0.3 cup (4.0g) | 0mg (0%) | 644 |
| beef brisket, flat half | per 3.0 oz (85.0g) | 5mg (39%) | 645 |
| top round steak | per 3.0 oz (85.0g) | 4mg (27%) | 650 |
| crayfish | per 3.0 oz (85.0g) | 1mg (11%) | 652 |
| lamb kidney | per 3.0 oz (85.0g) | 2mg (14%) | 664 |
| octopus | per 3.0 oz (85.0g) | 3mg (20%) | 683 |
| sirloin steak | per 3.0 oz (85.0g) | 4mg (30%) | 699 |
| okra | per 0.5 cup slices (80.0g) | 0mg (2%) | 716 |
| beef loin, top loin | per 3.0 oz (85.0g) | 4mg (29%) | 722 |
| chard | per 1.0 cup (36.0g) | 0mg (1%) | 739 |
| lamb lungs | per 1.0 oz (28.4g) | 1mg (4%) | 739 |
| zucchini | per 1.0 cup, chopped (124.0g) | 0mg (3%) | 744 |
| arugula | per 1.0 leaf (2.0g) | 0mg (0%) | 745 |
| turkey | per 1.7 oz (1 serving) (48.0g) | 1mg (7%) | 747 |
| chives | per 1.0 tbsp chopped (3.0g) | 0mg (0%) | 750 |
| mussel | per 1.0 cup (150.0g) | 2mg (17%) | 752 |
| pork stomach, cooked | per 3.0 oz (85.0g) | 2mg (18%) | 753 |
| beef tenderloin steak | per 1.0 steak (yield from 1 raw steak weighing 151g) (119.0g) | 6mg (41%) | 756 |
| veal loin | per 3.0 oz (85.0g) | 3mg (20%) | 756 |
| chicory greens | per 1.0 cup, chopped (29.0g) | 0mg (1%) | 767 |
| beef tripe | per 1.0 serving (85.0g) | 1mg (10%) | 770 |
| beef rib, eye | per 3.0 oz (85.0g) | 4mg (29%) | 775 |
| beef rib, small end | per 3.0 oz (85.0g) | 4mg (30%) | 783 |
| sliced turkey pepperoni | per 1.0 serving (30.0g) | 1mg (9%) | 791 |
| radishes | per 1.0 cup slices (116.0g) | 0mg (2%) | 800 |
| pork loin | per 3.0 oz (85.0g) | 3mg (20%) | 809 |
| beet greens | per 1.0 cup (38.0g) | 0mg (1%) | 811 |
| beef tenderloin steak | per 1.0 steak (yield from 181 g raw meat) (140.0g) | 7mg (47%) | 818 |
| lamb leg | per 3.0 oz (85.0g) | 4mg (27%) | 821 |
| beef loin | per 3.0 oz (85.0g) | 4mg (28%) | 837 |
| beef kidney | per 3.0 oz (85.0g) | 2mg (16%) | 845 |
| lamb heart | per 3.0 oz (85.0g) | 2mg (16%) | 847 |
| chicken drumstick | per 1.0 drumstick without skin (95.0g) | 2mg (16%) | 891 |
| beef heart | per 3.0 oz (85.0g) | 2mg (17%) | 898 |
| rye flour | per 1.0 cup (128.0g) | 6mg (46%) | 903 |
| summer squash | per 1.0 cup sliced (127.0g) | 0mg (3%) | 917 |
| leg ham | per 3.0 oz (85.0g) | 2mg (15%) | 931 |
| pork shoulder | per 3.0 oz (85.0g) | 2mg (15%) | 933 |
| ham | per 1.0 oz boneless (28.4g) | 1mg (5%) | 935 |
| hominy, canned | per 1.0 cup (165.0g) | 2mg (12%) | 960 |
| natto | per 1.0 cup (175.0g) | 5mg (38%) | 975 |
| cream cheese (low fat) | per 1.0 tbsp (18.0g) | 0mg (2%) | 980 |
| chinese cabbage | per 1.0 cup, shredded (170.0g) | 0mg (2%) | 988 |
| turnip greens | per 1.0 cup (164.0g) | 1mg (5%) | 990 |
| lamb chop | per 3.0 oz (85.0g) | 3mg (20%) | 999 |
| ground pork | per 3.0 oz grilled patties (85.0g) | 2mg (16%) | 1000 |