Foods high in zinc

Ralston Enriched Wheat Bran Flakes tops the list with 16.5 mg per 100 calories. 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 Cereals16.5 mg
2. 2Incaparina dry mix, unpreparedBreakfast Cereals6.1 mg
3. 3Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals5.6 mg
4. 4Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals4.7 mg
5. 5Quaker Crunchy Bran cerealBreakfast Cereals4.6 mg
6. 6Ralston Corn BiscuitsBreakfast Cereals4.6 mg
7. 7Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals4.6 mg
8. 8Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals4.4 mg
9. 9Toasted wheat germ cereal, plainBreakfast Cereals4.4 mg
10. 10Quaker Christmas CrunchBreakfast Cereals4.1 mg
11. 11Quaker Cap'n Crunch cerealBreakfast Cereals4.1 mg
12. 12Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals3.9 mg
13. 13Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals3.8 mg
14. 14Quaker Sweet Crunch/Quisp cerealBreakfast Cereals3.8 mg
15. 15Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals3.7 mg
16. 16Quaker Honey Graham Life CerealBreakfast Cereals3.7 mg
17. 17Quaker Oat Cinnamon Life cerealBreakfast Cereals3.7 mg
18. 18Quaker Oat Life plain cerealBreakfast Cereals3.7 mg
19. 19Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals3.7 mg
20. 20Quaker Maple Brown Sugar Life CerealBreakfast Cereals3.6 mg
21. 21Cheerios cerealBreakfast Cereals3.6 mg
22. 22Malt-O-Meal Honey Graham SquaresBreakfast Cereals3.5 mg
23. 23Malt-O-Meal Honey BuzzersBreakfast Cereals3.4 mg
24. 24Ralston Tasteeos cerealBreakfast Cereals3.4 mg
25. 25Quaker King Vitaman cerealBreakfast Cereals3.3 mg
26. 26Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals3.3 mg
27. 27Malt-O-Meal Crispy RiceBreakfast Cereals3.3 mg
28. 28Malt-O-Meal Honey Nut ScootersBreakfast Cereals3.2 mg
29. 29Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals3.2 mg
30. 30Malt-O-Meal Coco-Roos cerealBreakfast Cereals3.2 mg
31. 31Quaker Whole Hearts oat cerealBreakfast Cereals3.2 mg
32. 32Malt-O-Meal Berry Colossal CrunchBreakfast Cereals3.2 mg
33. 33Malt-O-Meal Oat Blenders with honeyBreakfast Cereals3.2 mg
34. 34Malt-O-Meal Colossal Crunch cerealBreakfast Cereals3.1 mg
35. 35Malt-O-Meal Tootie FrootiesBreakfast Cereals3 mg
36. 36Malt-O-Meal Cinnamon ToastersBreakfast Cereals2.9 mg
37. 37Malt-O-Meal Apple ZingsBreakfast Cereals2.9 mg
38. 38Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals2.6 mg
39. 39Quaker Toasted Multigrain CrispsBreakfast Cereals2.1 mg
40. 40Post Grape-Nuts FlakesBreakfast Cereals2.1 mg
41. 41Frosted oat cereal with marshmallowsBreakfast Cereals2 mg
42. 42Malt-O-Meal Golden PuffsBreakfast Cereals2 mg
43. 43Ralston Crispy HexagonsBreakfast Cereals2 mg
44. 44Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals1.9 mg
45. 45Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals1.9 mg
46. 46Post Waffle Crisp cerealBreakfast Cereals1.9 mg
47. 47Quaker Oatmeal Squares cerealBreakfast Cereals1.9 mg
48. 48Quaker Oatmeal Squares, Golden MapleBreakfast Cereals1.9 mg
49. 49Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals1.9 mg
50. 50Malt-O-Meal Raisin BranBreakfast Cereals1.9 mg
51. 51Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals1.7 mg
52. 52Post Bran Flakes cerealBreakfast Cereals1.5 mg
53. 53Malt-O-Meal Cocoa Dyno-BitesBreakfast Cereals1.5 mg
54. 54Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals1.5 mg
55. 55Post Golden Crisp cerealBreakfast Cereals1.5 mg
56. 56Quaker Honey Graham Oh!s cerealBreakfast Cereals1.5 mg
57. 57Unenriched oats, cooked, saltedBreakfast Cereals1.4 mg
58. 58Oat cereal, regular and quick, cooked, no saltBreakfast Cereals1.4 mg
59. 59Post Fruity Pebbles cerealBreakfast Cereals1.4 mg
60. 60Cocoa Pebbles cerealBreakfast Cereals1.3 mg
61. 61Post Alpha-Bits cerealBreakfast Cereals1.3 mg
62. 62Malt-O-Meal Corn Bursts cerealBreakfast Cereals1.3 mg
63. 63Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals1.3 mg
64. 64Wheatena cereal, dryBreakfast Cereals1.2 mg
65. 65Quaker/Mother's Oat Bran, prepared with saltBreakfast Cereals1.2 mg
66. 66Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no saltBreakfast Cereals1.2 mg
67. 67Wheatena cereal, cookedBreakfast Cereals1.2 mg
68. 68Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals1.2 mg
69. 69Post Honeycomb cerealBreakfast Cereals1.2 mg
70. 70Post Raisin Bran cerealBreakfast Cereals1.2 mg
71. 71Wheatena cereal, cooked, saltedBreakfast Cereals1.2 mg
72. 72Quaker Oat Bran cerealBreakfast Cereals1.2 mg
73. 73Uncle Sam CerealBreakfast Cereals1.1 mg
74. 74Quaker MultiGrain Oatmeal, prepared, no saltBreakfast Cereals1 mg
75. 75Quaker MultiGrain Oatmeal, prepared with saltBreakfast Cereals1 mg
76. 76Quaker MultiGrain Oatmeal, dryBreakfast Cereals0.96 mg
77. 77Oat cereal, regular and quick, unfortified, dryBreakfast Cereals0.96 mg
78. 78Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals0.92 mg
79. 79Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals0.91 mg
80. 80Post Shredded Wheat, original spoon-sizeBreakfast Cereals0.87 mg
81. 81Quaker Quick Oats with Iron, dryBreakfast Cereals0.86 mg
82. 82Quaker Quick Oats, dryBreakfast Cereals0.86 mg
83. 83Post Shredded Wheat, original big biscuitBreakfast Cereals0.86 mg
84. 84Homemade granolaBreakfast Cereals0.85 mg
85. 85Alpen cerealBreakfast Cereals0.85 mg
86. 86Quaker Puffed Wheat cerealBreakfast Cereals0.84 mg
87. 87Quaker Instant Oatmeal Organic, regularBreakfast Cereals0.84 mg
88. 88Health Valley Fiber 7 FlakesBreakfast Cereals0.82 mg
89. 89Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals0.82 mg
90. 90Post Great Grains Cranberry Almond CrunchBreakfast Cereals0.81 mg
91. 91Whole wheat hot natural cereal, dryBreakfast Cereals0.78 mg
92. 92Mother's Toasted Oat Bran cerealBreakfast Cereals0.78 mg
93. 93Whole wheat hot cereal, cooked, saltedBreakfast Cereals0.77 mg
94. 94Cereals, whole wheat hot natural cereal, cooked with water, without saltBreakfast Cereals0.77 mg
95. 95Mom's Best Sweetened Wheat-Fuls cerealBreakfast Cereals0.74 mg
96. 96Quaker Instant Oatmeal, weight control, cinnamonBreakfast Cereals0.73 mg
97. 97Quaker Instant Oatmeal, Cinnamon Spice, reduced sugarBreakfast Cereals0.73 mg
98. 98Quaker Shredded Wheat, baggedBreakfast Cereals0.73 mg
99. 99Quaker Real Medleys summer berry, dryBreakfast Cereals0.73 mg
100. 100Quaker Weight Control Instant Oatmeal, banana breadBreakfast Cereals0.72 mg

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.