Foods high in zinc

Crude wheat germ tops the list with 12.3 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.

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. 1Crude wheat germCereal Grains and Pasta12.3 mg112% DV
  2. 2Crude wheat branCereal Grains and Pasta7.3 mg66% DV
  3. 3Crude rice branCereal Grains and Pasta6 mg55% DV
  4. 4Raw wild riceCereal Grains and Pasta6 mg54% DV
  5. 5Wild rice, rawCereal Grains and Pasta5.8 mg53% DV
  6. 6Chia seeds, rawCereal Grains and Pasta5.6 mg51% DV
  7. 7Einkorn grain, rawCereal Grains and Pasta5.2 mg48% DV
  8. 8Dark rye flourCereal Grains and Pasta5 mg46% DV
  9. 9Khorasan grain, rawCereal Grains and Pasta4.5 mg41% DV
  10. 10White sorghum bran, unenriched, rawCereal Grains and Pasta4.4 mg40% DV
  11. 11Durum wheatCereal Grains and Pasta4.2 mg38% DV
  12. 12OatsCereal Grains and Pasta4 mg36% DV
  13. 13Pearled farro, rawCereal Grains and Pasta4 mg36% DV
  14. 14Uncooked khorasan wheatCereal Grains and Pasta3.7 mg33% DV
  15. 15Uncooked teffCereal Grains and Pasta3.6 mg33% DV
  16. 16Whole grain spelt flourCereal Grains and Pasta3.6 mg33% DV
  17. 17Soft white wheatCereal Grains and Pasta3.5 mg31% DV
  18. 18TriticaleCereal Grains and Pasta3.5 mg31% DV
  19. 19Hard white wheatCereal Grains and Pasta3.3 mg30% DV
  20. 20Uncooked speltCereal Grains and Pasta3.3 mg30% DV
  21. 21Unenriched whole wheat flourCereal Grains and Pasta3.2 mg29% DV
  22. 22Partially debranned oat flourCereal Grains and Pasta3.2 mg29% DV
  23. 23Whole-groat buckwheat flourCereal Grains and Pasta3.1 mg28% DV
  24. 24Raw oat branCereal Grains and Pasta3.1 mg28% DV
  25. 25Uncooked quinoaCereal Grains and Pasta3.1 mg28% DV
  26. 26Amaranth flourCereal Grains and Pasta3 mg27% DV
  27. 27Dry whole-wheat pastaCereal Grains and Pasta3 mg27% DV
  28. 28Whole grain soft wheat flourCereal Grains and Pasta3 mg27% DV
  29. 29Dry whole grain spaghettiCereal Grains and Pasta3 mg27% DV
  30. 30Amaranth grain, uncookedCereal Grains and Pasta2.9 mg26% DV
  31. 31Steel cut oatsCereal Grains and Pasta2.8 mg26% DV
  32. 32Hard red spring wheatCereal Grains and Pasta2.8 mg25% DV
  33. 33Hulled barleyCereal Grains and Pasta2.8 mg25% DV
  34. 34Quinoa flourCereal Grains and Pasta2.8 mg25% DV
  35. 35Dry spinach spaghettiCereal Grains and Pasta2.8 mg25% DV
  36. 36Whole grain oat flourCereal Grains and Pasta2.8 mg25% DV
  37. 37Old fashioned rolled oatsCereal Grains and Pasta2.7 mg25% DV
  38. 38Whole-grain triticale flourCereal Grains and Pasta2.7 mg24% DV
  39. 39Rye grainCereal Grains and Pasta2.6 mg24% DV
  40. 40Hard red winter wheatCereal Grains and Pasta2.6 mg24% DV
  41. 41Millet flourCereal Grains and Pasta2.6 mg24% DV
  42. 42Soft red winter wheatCereal Grains and Pasta2.6 mg24% DV
  43. 43Whole-grain wheat flourCereal Grains and Pasta2.6 mg24% DV
  44. 44Red rice, unenriched, rawCereal Grains and Pasta2.6 mg23% DV
  45. 45Brown rice flourCereal Grains and Pasta2.5 mg22% DV
  46. 46Roasted buckwheat groats, dryCereal Grains and Pasta2.4 mg22% DV
  47. 47BuckwheatCereal Grains and Pasta2.4 mg22% DV
  48. 48Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta2.4 mg22% DV
  49. 49Rye flourCereal Grains and Pasta2.3 mg21% DV
  50. 50Whole grain milletCereal Grains and Pasta2.3 mg21% DV
  51. 51Blue corn flour, whole grainCereal Grains and Pasta2.2 mg20% DV
  52. 52Whole grain buckwheatCereal Grains and Pasta2.2 mg20% DV
  53. 53White corn grainCereal Grains and Pasta2.2 mg20% DV
  54. 54Yellow corn grainCereal Grains and Pasta2.2 mg20% DV
  55. 55Whole grain pasta, 51% wheat, dryCereal Grains and Pasta2.2 mg20% DV
  56. 56Medium rye flourCereal Grains and Pasta2.2 mg20% DV
  57. 57Bulgur, rawCereal Grains and Pasta2.1 mg20% DV
  58. 58Barley flourCereal Grains and Pasta2.1 mg19% DV
  59. 59Pearled barley, rawCereal Grains and Pasta2.1 mg19% DV
  60. 60Raw brown long-grain riceCereal Grains and Pasta2.1 mg19% DV
  61. 61Barley malt flourCereal Grains and Pasta2.1 mg19% DV
  62. 62Raw brown medium-grain riceCereal Grains and Pasta2 mg18% DV
  63. 63Barley flour or mealCereal Grains and Pasta2 mg18% DV
  64. 64White self-rising cornmeal, enrichedCereal Grains and Pasta2 mg18% DV
  65. 65Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta2 mg18% DV
  66. 66Uncle Ben's dry parboiled brown riceCereal Grains and Pasta2 mg18% DV
  67. 67Bulgur, dryCereal Grains and Pasta1.9 mg18% DV
  68. 68Dry enriched egg noodlesCereal Grains and Pasta1.9 mg17% DV
  69. 69Dry unenriched egg noodlesCereal Grains and Pasta1.9 mg17% DV
  70. 70Brown rice flourCereal Grains and Pasta1.9 mg17% DV
  71. 71Raw unenriched long grain brown riceCereal Grains and Pasta1.9 mg17% DV
  72. 72Fonio grain, rawCereal Grains and Pasta1.8 mg17% DV
  73. 73Cooked khorasan wheatCereal Grains and Pasta1.8 mg17% DV
  74. 74Dry enriched spinach egg noodlesCereal Grains and Pasta1.8 mg17% DV
  75. 75White whole-grain cornmealCereal Grains and Pasta1.8 mg17% DV
  76. 76Whole-grain yellow cornmealCereal Grains and Pasta1.8 mg17% DV
  77. 77Enriched white masa corn flourCereal Grains and Pasta1.8 mg16% DV
  78. 78White masa corn flourCereal Grains and Pasta1.8 mg16% DV
  79. 79Enriched yellow masa corn flourCereal Grains and Pasta1.8 mg16% DV
  80. 80Dry gluten-free corn pastaCereal Grains and Pasta1.8 mg16% DV
  81. 81Protein-fortified spaghetti, dryCereal Grains and Pasta1.8 mg16% DV
  82. 82White whole grain sorghum, rawCereal Grains and Pasta1.8 mg16% DV
  83. 83Buckwheat flourCereal Grains and Pasta1.8 mg16% DV
  84. 84White whole-grain corn flourCereal Grains and Pasta1.7 mg16% DV
  85. 85Whole-grain yellow corn flourCereal Grains and Pasta1.7 mg16% DV
  86. 86Black rice, unenriched, rawCereal Grains and Pasta1.7 mg16% DV
  87. 87Dry Japanese soba noodlesCereal Grains and Pasta1.7 mg16% DV
  88. 88Raw milletCereal Grains and Pasta1.7 mg15% DV
  89. 89Sorghum grainCereal Grains and Pasta1.7 mg15% DV
  90. 90Sorghum flourCereal Grains and Pasta1.7 mg15% DV
  91. 91Sprouted wheatCereal Grains and Pasta1.6 mg15% DV
  92. 92Whole grain sorghum flourCereal Grains and Pasta1.6 mg15% DV
  93. 93White or yellow masa harina, rawCereal Grains and Pasta1.6 mg15% DV
  94. 94White industrial flour, 13% protein, enrichedCereal Grains and Pasta1.6 mg15% DV
  95. 95Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta1.6 mg15% DV
  96. 96Crude corn branCereal Grains and Pasta1.6 mg14% DV
  97. 97Dry enriched spaghettiCereal Grains and Pasta1.5 mg14% DV
  98. 98Dry enriched instant white riceCereal Grains and Pasta1.4 mg13% DV
  99. 99Dry enriched pastaCereal Grains and Pasta1.4 mg13% DV
  100. 100Unenriched pasta, dryCereal Grains and Pasta1.4 mg13% 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.