Foods high in zinc

Ralston Enriched Wheat Bran Flakes tops the list with 64.3 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.

1. 1Ralston Enriched Wheat Bran FlakesBreakfast Cereals64.3 mg585% DV
2. 2Incaparina dry mix, unpreparedBreakfast Cereals23 mg209% DV
3. 3Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals18 mg163% DV
4. 4Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals17.9 mg162% DV
5. 5Ralston Corn BiscuitsBreakfast Cereals17.1 mg156% DV
6. 6Toasted wheat germ cereal, plainBreakfast Cereals16.7 mg152% DV
7. 7Quaker Christmas CrunchBreakfast Cereals16.4 mg149% DV
8. 8Quaker Cap'n Crunch cerealBreakfast Cereals16.2 mg147% DV
9. 9Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals16 mg146% DV
10. 10Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals15.6 mg141% DV
11. 11Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals15.4 mg140% DV
12. 12Quaker Crunchy Bran cerealBreakfast Cereals15.3 mg139% DV
13. 13Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals15.3 mg139% DV
14. 14Quaker Sweet Crunch/Quisp cerealBreakfast Cereals15.3 mg139% DV
15. 15Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals14.7 mg133% DV
16. 16Malt-O-Meal Honey Graham SquaresBreakfast Cereals13.9 mg127% DV
17. 17Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals13.9 mg126% DV
18. 18Quaker Honey Graham Life CerealBreakfast Cereals13.8 mg126% DV
19. 19Quaker Oat Cinnamon Life cerealBreakfast Cereals13.8 mg125% DV
20. 20Quaker Oat Life plain cerealBreakfast Cereals13.8 mg125% DV
21. 21Quaker Maple Brown Sugar Life CerealBreakfast Cereals13.5 mg122% DV
22. 22Cheerios cerealBreakfast Cereals13.4 mg122% DV
23. 23Ralston Tasteeos cerealBreakfast Cereals13.4 mg122% DV
24. 24Malt-O-Meal Honey BuzzersBreakfast Cereals12.9 mg118% DV
25. 25Quaker King Vitaman cerealBreakfast Cereals12.7 mg116% DV
26. 26Malt-O-Meal Berry Colossal CrunchBreakfast Cereals12.5 mg114% DV
27. 27Malt-O-Meal Cinnamon ToastersBreakfast Cereals12.5 mg114% DV
28. 28Malt-O-Meal Coco-Roos cerealBreakfast Cereals12.5 mg114% DV
29. 29Malt-O-Meal Colossal Crunch cerealBreakfast Cereals12.5 mg114% DV
30. 30Malt-O-Meal Honey Nut ScootersBreakfast Cereals12.5 mg114% DV
31. 31Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals12.5 mg114% DV
32. 32Malt-O-Meal Oat Blenders with honeyBreakfast Cereals12.5 mg114% DV
33. 33Quaker Whole Hearts oat cerealBreakfast Cereals11.9 mg108% DV
34. 34Malt-O-Meal Tootie FrootiesBreakfast Cereals11.7 mg107% DV
35. 35Malt-O-Meal Crispy RiceBreakfast Cereals11.3 mg103% DV
36. 36Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals11.2 mg102% DV
37. 37Malt-O-Meal Apple ZingsBreakfast Cereals11.2 mg102% DV
38. 38Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals10 mg91% DV
39. 39Frosted oat cereal with marshmallowsBreakfast Cereals7.9 mg72% DV
40. 40Post Grape-Nuts FlakesBreakfast Cereals7.8 mg71% DV
41. 41Quaker Toasted Multigrain CrispsBreakfast Cereals7.7 mg70% DV
42. 42Post Waffle Crisp cerealBreakfast Cereals7.5 mg68% DV
43. 43Ralston Crispy HexagonsBreakfast Cereals7.4 mg68% DV
44. 44Malt-O-Meal Golden PuffsBreakfast Cereals7.3 mg66% DV
45. 45Quaker Oatmeal Squares, Golden MapleBreakfast Cereals7.2 mg65% DV
46. 46Quaker Oatmeal Squares cerealBreakfast Cereals7.2 mg65% DV
47. 47Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals7.1 mg65% DV
48. 48Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals6.8 mg62% DV
49. 49Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals6.8 mg62% DV
50. 50Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals6.7 mg61% DV
51. 51Malt-O-Meal Raisin BranBreakfast Cereals6.4 mg58% DV
52. 52Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals6 mg54% DV
53. 53Quaker Honey Graham Oh!s cerealBreakfast Cereals6 mg54% DV
54. 54Malt-O-Meal Cocoa Dyno-BitesBreakfast Cereals6 mg54% DV
55. 55Post Golden Crisp cerealBreakfast Cereals5.6 mg51% DV
56. 56Post Fruity Pebbles cerealBreakfast Cereals5.6 mg51% DV
57. 57Cocoa Pebbles cerealBreakfast Cereals5.2 mg47% DV
58. 58Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals5 mg46% DV
59. 59Post Bran Flakes cerealBreakfast Cereals5 mg45% DV
60. 60Post Alpha-Bits cerealBreakfast Cereals5 mg45% DV
61. 61Malt-O-Meal Corn Bursts cerealBreakfast Cereals4.8 mg44% DV
62. 62Post Honeycomb cerealBreakfast Cereals4.7 mg43% DV
63. 63Wheatena cereal, dryBreakfast Cereals4.4 mg40% DV
64. 64Quaker Oat Bran cerealBreakfast Cereals4.2 mg38% DV
65. 65Homemade granolaBreakfast Cereals4.2 mg38% DV
66. 66Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals4.1 mg37% DV
67. 67Uncle Sam CerealBreakfast Cereals3.9 mg35% DV
68. 68Post Raisin Bran cerealBreakfast Cereals3.8 mg35% DV
69. 69Oat cereal, regular and quick, unfortified, dryBreakfast Cereals3.6 mg33% DV
70. 70Quaker MultiGrain Oatmeal, dryBreakfast Cereals3.2 mg29% DV
71. 71Quaker Quick Oats with Iron, dryBreakfast Cereals3.2 mg29% DV
72. 72Quaker Quick Oats, dryBreakfast Cereals3.2 mg29% DV
73. 73Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals3.1 mg28% DV
74. 74Post Great Grains Cranberry Almond CrunchBreakfast Cereals3.1 mg28% DV
75. 75Quaker Puffed Wheat cerealBreakfast Cereals3.1 mg28% DV
76. 76Quaker Instant Oatmeal Organic, regularBreakfast Cereals3.1 mg28% DV
77. 77Post Shredded Wheat, original spoon-sizeBreakfast Cereals3 mg28% DV
78. 78Alpen cerealBreakfast Cereals3 mg27% DV
79. 79Quaker 100% Natural Granola cerealBreakfast Cereals3 mg27% DV
80. 80Post Selects Maple Pecan CrunchBreakfast Cereals2.9 mg26% DV
81. 81Health Valley Fiber 7 FlakesBreakfast Cereals2.9 mg26% DV
82. 82Post Shredded Wheat, original big biscuitBreakfast Cereals2.9 mg26% DV
83. 83Mother's Toasted Oat Bran cerealBreakfast Cereals2.9 mg26% DV
84. 84Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals2.9 mg26% DV
85. 85Mom's Best Sweetened Wheat-Fuls cerealBreakfast Cereals2.8 mg25% DV
86. 86Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals2.7 mg25% DV
87. 87Whole wheat hot natural cereal, dryBreakfast Cereals2.7 mg24% DV
88. 88Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals2.6 mg24% DV
89. 89Quaker 100% Natural Granola with RaisinsBreakfast Cereals2.6 mg24% DV
90. 90Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals2.6 mg24% DV
91. 91Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals2.6 mg24% DV
92. 92Quaker Instant Oatmeal Cinnamon Spice, dryBreakfast Cereals2.6 mg24% DV
93. 93Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals2.6 mg24% DV
94. 94Quaker Weight Control Instant Oatmeal, maple and brown sugarBreakfast Cereals2.6 mg24% DV
95. 95Quaker Real Medleys summer berry, dryBreakfast Cereals2.6 mg23% DV
96. 96Quaker Shredded Wheat, baggedBreakfast Cereals2.5 mg23% DV
97. 97Fortified instant plain oats, dryBreakfast Cereals2.5 mg23% DV
98. 98Post Great Grains Banana Nut CrunchBreakfast Cereals2.5 mg23% DV
99. 99Post Honey Nut Shredded Wheat cerealBreakfast Cereals2.5 mg23% DV
100. 100Quaker Natural Granola Apple Cranberry AlmondBreakfast Cereals2.4 mg22% DV

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.