Foods high in zinc

Incaparina dry mix, unprepared tops the list with 29.4 mg per serving. 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. 1Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)29.4 mg268% DV
  2. 2Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)18.8 mg171% DV
  3. 3Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)18.7 mg170% DV
  4. 4Quaker Cap'n Crunch's OOPS! All BerriesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)5.8 mg52% DV
  5. 5Malt-O-Meal Oat Blenders with honey and almondsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)5.4 mg49% DV
  6. 6Ralston Corn BiscuitsBreakfast Cereals · 1 cup (NLEA serving) (30 g)5.1 mg47% DV
  7. 7Homemade granolaBreakfast Cereals · 1 cup (122 g)5.1 mg46% DV
  8. 8Quaker Honey Graham Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)4.4 mg40% DV
  9. 9Quaker Oat Cinnamon Life cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)4.4 mg40% DV
  10. 10Quaker Oat Life plain cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)4.4 mg40% DV
  11. 11Malt-O-Meal Blueberry Muffin TopsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)4.4 mg40% DV
  12. 12Quaker Toasted Multigrain CrispsBreakfast Cereals · 1.25 cup (1 NLEA serving) (57 g)4.4 mg40% DV
  13. 13Quaker Cap'n Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)4.4 mg40% DV
  14. 14Quaker Maple Brown Sugar Life CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (32 g)4.3 mg39% DV
  15. 15Quaker Christmas CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)4.3 mg39% DV
  16. 16Malt-O-Meal Honey Graham SquaresBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)4.2 mg38% DV
  17. 17Quaker Crunchy Bran cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)4.1 mg38% DV
  18. 18Quaker Cap'n Crunch's Peanut Butter CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)4.1 mg38% DV
  19. 19Quaker Sweet Crunch/Quisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (27 g)4.1 mg38% DV
  20. 20Quaker Cap'n Crunch with CrunchberriesBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)4 mg37% DV
  21. 21Quaker Oatmeal Squares, Golden MapleBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)4 mg37% DV
  22. 22Quaker Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)4 mg37% DV
  23. 23Quaker Cap'n Crunch's Halloween CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (26 g)4 mg36% DV
  24. 24Quaker Cinnamon Oatmeal Squares cerealBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)4 mg36% DV
  25. 25Quaker King Vitaman cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (31 g)3.9 mg36% DV
  26. 26Malt-O-Meal Raisin BranBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)3.8 mg34% DV
  27. 27Cheerios cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)3.8 mg34% DV
  28. 28Post Honey Bunches of Oats with Vanilla BunchesBreakfast Cereals · 1 cup (1 NLEA serving) (56 g)3.8 mg34% DV
  29. 29Malt-O-Meal Frosted Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)3.8 mg34% DV
  30. 30Malt-O-Meal Tootie FrootiesBreakfast Cereals · 1 cup (1 NLEA serving) (32 g)3.8 mg34% DV
  31. 31Malt-O-Meal Berry Colossal CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)3.8 mg34% DV
  32. 32Malt-O-Meal Cinnamon ToastersBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)3.8 mg34% DV
  33. 33Malt-O-Meal Coco-Roos cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)3.8 mg34% DV
  34. 34Malt-O-Meal Colossal Crunch cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)3.8 mg34% DV
  35. 35Malt-O-Meal Honey Nut ScootersBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)3.8 mg34% DV
  36. 36Malt-O-Meal Marshmallow Mateys cerealBreakfast Cereals · 1 cup (30 g)3.8 mg34% DV
  37. 37Malt-O-Meal Oat Blenders with honeyBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)3.8 mg34% DV
  38. 38Malt-O-Meal Honey BuzzersBreakfast Cereals · 1.33 cup (29 g)3.7 mg34% DV
  39. 39Ralston Tasteeos cerealBreakfast Cereals · 1 cup (1 NLEA serving) (28 g)3.7 mg34% DV
  40. 40Malt-O-Meal Crispy RiceBreakfast Cereals · 1.25 cup (1 NLEA serving) (33 g)3.7 mg34% DV
  41. 41Malt-O-Meal Blueberry Mini SpoonersBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)3.7 mg34% DV
  42. 42Malt-O-Meal Apple ZingsBreakfast Cereals · 1 cup (1 NLEA serving) (33 g)3.7 mg34% DV
  43. 43Quaker Whole Hearts oat cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (28 g)3.3 mg30% DV
  44. 44Malt-O-Meal Chocolate Marshmallow MateysBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)3 mg27% DV
  45. 45Oat cereal, regular and quick, unfortified, dryBreakfast Cereals · 1 cup (81 g)2.9 mg27% DV
  46. 46Whole wheat hot natural cereal, dryBreakfast Cereals · 1 cup (94 g)2.5 mg23% DV
  47. 47Frosted oat cereal with marshmallowsBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)2.4 mg22% DV
  48. 48Familia cerealBreakfast Cereals · 1 cup (122 g)2.3 mg21% DV
  49. 49Unenriched oats, cooked, saltedBreakfast Cereals · 1 cup (234 g)2.3 mg21% DV
  50. 50Oat cereal, regular and quick, cooked, no saltBreakfast Cereals · 1 cup (234 g)2.3 mg21% DV
  51. 51Enriched quick farina, dryBreakfast Cereals · 1 cup (176 g)2.3 mg21% DV
  52. 52Post Grape-Nuts FlakesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)2.3 mg21% DV
  53. 53Post Waffle Crisp cerealBreakfast Cereals · 1 cup (1 NLEA serving) (30 g)2.3 mg20% DV
  54. 54Post Raisin Bran cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)2.2 mg20% DV
  55. 55Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)2.2 mg20% DV
  56. 56Ralston Crispy HexagonsBreakfast Cereals · 1 cup (1 NLEA serving) (29 g)2.2 mg20% DV
  57. 57Uncle Sam CerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (55 g)2.1 mg19% DV
  58. 58Malt-O-Meal Golden PuffsBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)2 mg18% DV
  59. 59Sun Country Kretschmer Honey Crunch Wheat GermBreakfast Cereals · 2 tbsp (1 NLEA serving) (14 g)1.9 mg18% DV
  60. 60Post Shredded Wheat n' Bran, spoon-sizeBreakfast Cereals · 1.25 cup (1 NLEA serving) (59 g)1.8 mg17% DV
  61. 61Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals · 0.25 cup (1 NLEA serving) (16 g)1.8 mg16% DV
  62. 62Quaker Real Medleys summer berry, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)1.8 mg16% DV
  63. 63Wheatena cereal, dryBreakfast Cereals · 0.33 cup (1 NLEA serving) (40 g)1.8 mg16% DV
  64. 64Cream of Wheat instant, dryBreakfast Cereals · 1 cup (178 g)1.7 mg16% DV
  65. 65Malt-O-Meal Cocoa Dyno-BitesBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)1.7 mg16% DV
  66. 66Quaker Oat Bran cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)1.7 mg15% DV
  67. 67Wheatena cereal, cookedBreakfast Cereals · 1 cup (243 g)1.7 mg15% DV
  68. 68Wheatena cereal, cooked, saltedBreakfast Cereals · 1 cup (243 g)1.7 mg15% DV
  69. 69Alpen cerealBreakfast Cereals · 0.67 cup (1 NLEA serving) (55 g)1.6 mg15% DV
  70. 70Quaker Whole Wheat Natural Cereal, dryBreakfast Cereals · 0.5 cup (40 g)1.6 mg15% DV
  71. 71Quaker Real Medleys oatmeal, peach almond, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)1.6 mg15% DV
  72. 72Malt-O-Meal Fruity Dyno-BitesBreakfast Cereals · 0.75 cup (27 g)1.6 mg15% DV
  73. 73Quaker Honey Graham Oh!s cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)1.6 mg15% DV
  74. 74Quaker Shredded Wheat, baggedBreakfast Cereals · 3 biscuits (1 NLEA serving) (63 g)1.6 mg15% DV
  75. 75Quaker Mother's Cinnamon Oat CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (60 g)1.6 mg14% DV
  76. 76Quaker Real Medleys oatmeal, cherry pistachio, dryBreakfast Cereals · 1 package (1 NLEA serving) (73 g)1.6 mg14% DV
  77. 77Mom's Best Sweetened Wheat-Fuls cerealBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)1.5 mg14% DV
  78. 78Post Golden Crisp cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)1.5 mg14% DV
  79. 79Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roastedBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)1.5 mg14% DV
  80. 80Cocoa Pebbles cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (29 g)1.5 mg14% DV
  81. 81Post Selects Maple Pecan CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (52 g)1.5 mg14% DV
  82. 82Quaker Real Medleys blueberry hazelnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (70 g)1.5 mg14% DV
  83. 83Presweetened wheat and bran cereal with nuts and fruitsBreakfast Cereals · 1 cup (1 NLEA serving) (55 g)1.5 mg14% DV
  84. 84Post Fruity Pebbles cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (27 g)1.5 mg14% DV
  85. 85Post Honeycomb cerealBreakfast Cereals · 1.5 cup (1 NLEA serving) (32 g)1.5 mg14% DV
  86. 86Malt-O-Meal Corn Bursts cerealBreakfast Cereals · 1 cup (1 NLEA serving) (31 g)1.5 mg14% DV
  87. 87Post Bran Flakes cerealBreakfast Cereals · 0.75 cup (1 NLEA serving) (30 g)1.5 mg14% DV
  88. 88Post Alpha-Bits cerealBreakfast Cereals · 1 cup (1 NLEA serving for adults) (30 g)1.5 mg14% DV
  89. 89Post Shredded Wheat, lightly frosted, spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (52 g)1.5 mg14% DV
  90. 90Post Shredded Wheat, original spoon-sizeBreakfast Cereals · 1 cup (1 NLEA serving) (49 g)1.5 mg14% DV
  91. 91Post Great Grains Cranberry Almond CrunchBreakfast Cereals · 0.75 cup (1 NLEA serving) (48 g)1.5 mg14% DV
  92. 92Post Great Grains Banana Nut CrunchBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)1.5 mg13% DV
  93. 93Post Honey Nut Shredded Wheat cerealBreakfast Cereals · 1 cup (1 NLEA serving) (59 g)1.5 mg13% DV
  94. 94Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)Breakfast Cereals · 1 cup, cooked (234 g)1.5 mg13% DV
  95. 95Quaker 100% Natural Granola cerealBreakfast Cereals · 0.5 cup (1 NLEA serving) (48 g)1.4 mg13% DV
  96. 96Quaker Real Medleys apple walnut, dryBreakfast Cereals · 1 package (1 NLEA serving) (75 g)1.4 mg12% DV
  97. 97Instant oat cereal, fortified, cinnamon spice, preparedBreakfast Cereals · 1 cup (240 g)1.4 mg12% DV
  98. 98Post Shredded Wheat, original big biscuitBreakfast Cereals · 2 biscuits (1 NLEA serving) (47 g)1.4 mg12% DV
  99. 99Quaker 100% Natural Granola with RaisinsBreakfast Cereals · 0.5 cup (1 NLEA serving) (51 g)1.3 mg12% DV
  100. 100Quaker MultiGrain Oatmeal, dryBreakfast Cereals · 0.5 cup (1 NLEA serving) (40 g)1.3 mg12% DV

More rankings

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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.