Foods high in zinc

Oysters, canned tops the list with 98.9 mg per 100 g. The Daily Value for zinc is 11 mg. Ranked from 12,412 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Oysters, cannedShellfish98.9 mg899% DV
  2. 2Canned eastern oystersFinfish and Shellfish Products91 mg827% DV
  3. 3Breaded and fried eastern oystersFinfish and Shellfish Products87.1 mg792% DV
  4. 4Cooked wild eastern oystersFinfish and Shellfish Products78.6 mg715% DV
  5. 5Ralston Enriched Wheat Bran FlakesBreakfast Cereals64.3 mg585% DV
  6. 6Wild eastern oyster, cookedFinfish and Shellfish Products61 mg555% DV
  7. 7Oysters, steamedShellfish49.8 mg452% DV
  8. 8Oysters, baked or broiledShellfish48.8 mg444% DV
  9. 9Farmed eastern oyster, cookedFinfish and Shellfish Products45.1 mg410% DV
  10. 10Raw wild eastern oystersFinfish and Shellfish Products39.3 mg357% DV
  11. 11Oysters, rawShellfish39.3 mg357% DV
  12. 12Farmed eastern oyster, rawFinfish and Shellfish Products37.9 mg345% DV
  13. 13Pacific oyster, cookedFinfish and Shellfish Products33.2 mg302% DV
  14. 14Oysters, friedShellfish30 mg273% DV
  15. 15Incaparina dry mix, unpreparedBreakfast Cereals23 mg209% DV
  16. 16Oysters RockefellerSeafood mixed dishes18.8 mg171% DV
  17. 17High protein nutritional shake mix, powderBeverages18.8 mg170% DV
  18. 18High protein Herbalife powderProtein and nutritional powders18.8 mg170% DV
  19. 19High protein nutritional powderProtein and nutritional powders18.8 mg170% DV
  20. 20Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals18 mg163% DV
  21. 21Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals17.9 mg162% DV
  22. 22SlimFast Shake Mix powderBeverages17.3 mg157% DV
  23. 23Slim Fast powderProtein and nutritional powders17.3 mg157% DV
  24. 24Sugar free Slim Fast powderProtein and nutritional powders17.3 mg157% DV
  25. 25SlimFast high protein whey powderBeverages17.3 mg157% DV
  26. 26High protein Slim Fast powderProtein and nutritional powders17.3 mg157% DV
  27. 27Ralston Corn BiscuitsBreakfast Cereals17.1 mg156% DV
  28. 28Toasted wheat germ cereal, plainBreakfast Cereals16.7 mg152% DV
  29. 29Wheat germNot included in a food category16.7 mg152% DV
  30. 30Raw Pacific oysterFinfish and Shellfish Products16.6 mg151% DV
  31. 31Quaker Christmas CrunchBreakfast Cereals16.4 mg149% DV
  32. 32Quaker Cap'n Crunch cerealBreakfast Cereals16.2 mg147% DV
  33. 33Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals16 mg146% DV
  34. 34Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals15.6 mg141% DV
  35. 35Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals15.4 mg140% DV
  36. 36Beverage, instant breakfast powder, chocolate, sugar-free, not reconstitutedDairy and Egg Products15.4 mg140% DV
  37. 37Sugar free Carnation Instant Breakfast powderProtein and nutritional powders15.4 mg140% DV
  38. 38Quaker Crunchy Bran cerealBreakfast Cereals15.3 mg139% DV
  39. 39Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals15.3 mg139% DV
  40. 40Quaker Sweet Crunch/Quisp cerealBreakfast Cereals15.3 mg139% DV
  41. 41Chunky fortified peanut butterLegumes and Legume Products15.1 mg137% DV
  42. 42Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals14.7 mg133% DV
  43. 43Smooth fortified peanut butterLegumes and Legume Products14.4 mg131% DV
  44. 44Fortified peanut butterNuts and seeds14.4 mg131% DV
  45. 45Malt-O-Meal Honey Graham SquaresBreakfast Cereals13.9 mg127% DV
  46. 46Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals13.9 mg126% DV
  47. 47Quaker Honey Graham Life CerealBreakfast Cereals13.8 mg126% DV
  48. 48Quaker Oat Cinnamon Life cerealBreakfast Cereals13.8 mg125% DV
  49. 49Quaker Oat Life plain cerealBreakfast Cereals13.8 mg125% DV
  50. 50Chocolate powder, no sugar addedBeverages13.6 mg124% DV
  51. 51Ovaltine chocolate malt powderBeverages13.6 mg124% DV
  52. 52Ovaltine Classic Malt powderBeverages13.6 mg124% DV
  53. 53Rich chocolate powderBeverages13.6 mg124% DV
  54. 54Light chocolate beverage powder, dry mixNot included in a food category13.6 mg124% DV
  55. 55Malted milk powder, dry mixNot included in a food category13.6 mg124% DV
  56. 56Snickers Marathon Double Chocolate Nut BarSnacks13.6 mg123% DV
  57. 57Quaker Maple Brown Sugar Life CerealBreakfast Cereals13.5 mg122% DV
  58. 58Cheerios cerealBreakfast Cereals13.4 mg122% DV
  59. 59Ralston Tasteeos cerealBreakfast Cereals13.4 mg122% DV
  60. 60Malt-O-Meal Honey BuzzersBreakfast Cereals12.9 mg118% DV
  61. 61Quaker King Vitaman cerealBreakfast Cereals12.7 mg116% DV
  62. 62Malt-O-Meal Berry Colossal CrunchBreakfast Cereals12.5 mg114% DV
  63. 63Malt-O-Meal Cinnamon ToastersBreakfast Cereals12.5 mg114% DV
  64. 64Malt-O-Meal Coco-Roos cerealBreakfast Cereals12.5 mg114% DV
  65. 65Malt-O-Meal Colossal Crunch cerealBreakfast Cereals12.5 mg114% DV
  66. 66Malt-O-Meal Honey Nut ScootersBreakfast Cereals12.5 mg114% DV
  67. 67Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals12.5 mg114% DV
  68. 68Malt-O-Meal Oat Blenders with honeyBreakfast Cereals12.5 mg114% DV
  69. 69Partially defatted glandless cottonseed mealNut and Seed Products12.3 mg112% DV
  70. 70Crude wheat germCereal Grains and Pasta12.3 mg112% DV
  71. 71Chuck short ribs, boneless, select, braisedBeef Products12.3 mg112% DV
  72. 72Chuck short ribs, boneless, all grades, braisedBeef Products12 mg109% DV
  73. 73Chuck short ribs, boneless, choice, braisedBeef Products11.9 mg109% DV
  74. 74Quaker Whole Hearts oat cerealBreakfast Cereals11.9 mg108% DV
  75. 75Snickers Marathon Energy Bar, all flavorsSnacks11.9 mg108% DV
  76. 76Snickers Marathon Honey Nut Oat BarSnacks11.9 mg108% DV
  77. 77Malt-O-Meal Tootie FrootiesBreakfast Cereals11.7 mg107% DV
  78. 78Cottonseed flour, partially defatted, glandlessNut and Seed Products11.7 mg106% DV
  79. 79Low fat glandless cottonseed flourNut and Seed Products11.6 mg106% DV
  80. 80Chuck pot roast, lean, select, braisedBeef Products11.5 mg104% DV
  81. 81Boneless beef under blade steak, lean, braisedBeef Products11.4 mg104% DV
  82. 82Beef under blade steak, boneless, lean, braisedBeef Products11.4 mg103% DV
  83. 83Boneless beef under blade steak, lean, braisedBeef Products11.4 mg103% DV
  84. 84Malt-O-Meal Crispy RiceBreakfast Cereals11.3 mg103% DV
  85. 85Beef chuck pot roast, boneless, lean, braisedBeef Products11.3 mg103% DV
  86. 86Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals11.2 mg102% DV
  87. 87Chuck pot roast, lean, choice, braisedBeef Products11.2 mg102% DV
  88. 88Malt-O-Meal Apple ZingsBreakfast Cereals11.2 mg102% DV
  89. 89Ribeye filet, lean, select, grilledBeef Products11 mg100% DV
  90. 90Beef mock tender steak, boneless, lean, braisedBeef Products11 mg100% DV
  91. 91Boneless beef chuck eye ribs, lean, braisedBeef Products11 mg100% DV
  92. 92Boneless beef chuck eye ribs, lean, braisedBeef Products10.9 mg99% DV
  93. 93Boneless beef mock tender steak, lean, braisedBeef Products10.9 mg99% DV
  94. 94Boneless beef chuck eye ribs, lean, braisedBeef Products10.9 mg99% DV
  95. 95Grilled beef top loin, boneless, lean/fat, selectBeef Products10.9 mg99% DV
  96. 96Boneless beef mock tender steak, lean, braisedBeef Products10.8 mg98% DV
  97. 97Roasted beef ribeye, boneless, lean, selectBeef Products10.7 mg98% DV
  98. 98Partially defatted sesame flourNut and Seed Products10.7 mg97% DV
  99. 99High-fat sesame flourNut and Seed Products10.7 mg97% DV
  100. 100Top loin petite roast, lean/fat, select, roastedBeef Products10.7 mg97% DV

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.