Foods high in zinc

Crude wheat germ tops the list with 3.4 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.

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 Pasta3.4 mg
  2. 2Crude wheat branCereal Grains and Pasta3.4 mg
  3. 3Crude rice branCereal Grains and Pasta1.9 mg
  4. 4Raw wild riceCereal Grains and Pasta1.7 mg
  5. 5Wild rice, rawCereal Grains and Pasta1.6 mg
  6. 6Dark rye flourCereal Grains and Pasta1.6 mg
  7. 7Einkorn grain, rawCereal Grains and Pasta1.5 mg
  8. 8Canned white hominyCereal Grains and Pasta1.5 mg
  9. 9Canned yellow hominyCereal Grains and Pasta1.5 mg
  10. 10Cooked khorasan wheatCereal Grains and Pasta1.4 mg
  11. 11Cooked wild riceCereal Grains and Pasta1.3 mg
  12. 12Cooked oat branCereal Grains and Pasta1.3 mg
  13. 13Khorasan grain, rawCereal Grains and Pasta1.3 mg
  14. 14Raw oat branCereal Grains and Pasta1.3 mg
  15. 15Durum wheatCereal Grains and Pasta1.2 mg
  16. 16White sorghum bran, unenriched, rawCereal Grains and Pasta1.2 mg
  17. 17Pearled farro, rawCereal Grains and Pasta1.2 mg
  18. 18Chia seeds, rawCereal Grains and Pasta1.1 mg
  19. 19Teff, cookedCereal Grains and Pasta1.1 mg
  20. 20Uncooked khorasan wheatCereal Grains and Pasta1.1 mg
  21. 21Whole grain spelt flourCereal Grains and Pasta1.1 mg
  22. 22TriticaleCereal Grains and Pasta1 mg
  23. 23OatsCereal Grains and Pasta1 mg
  24. 24Soft white wheatCereal Grains and Pasta1 mg
  25. 25Uncooked teffCereal Grains and Pasta0.99 mg
  26. 26Cooked speltCereal Grains and Pasta0.98 mg
  27. 27Hard white wheatCereal Grains and Pasta0.97 mg
  28. 28Uncooked speltCereal Grains and Pasta0.97 mg
  29. 29Whole-groat buckwheat flourCereal Grains and Pasta0.93 mg
  30. 30Quinoa, cookedCereal Grains and Pasta0.91 mg
  31. 31Cooked whole-wheat pastaCereal Grains and Pasta0.9 mg
  32. 32Whole grain soft wheat flourCereal Grains and Pasta0.89 mg
  33. 33Unenriched whole wheat flourCereal Grains and Pasta0.88 mg
  34. 34Hard red spring wheatCereal Grains and Pasta0.84 mg
  35. 35Dry whole-wheat pastaCereal Grains and Pasta0.84 mg
  36. 36Amaranth grain, cookedCereal Grains and Pasta0.84 mg
  37. 37Uncooked quinoaCereal Grains and Pasta0.84 mg
  38. 38Sprouted wheatCereal Grains and Pasta0.83 mg
  39. 39Spinach spaghetti, cookedCereal Grains and Pasta0.83 mg
  40. 40Hard red winter wheatCereal Grains and Pasta0.81 mg
  41. 41Soft red winter wheatCereal Grains and Pasta0.79 mg
  42. 42Amaranth flourCereal Grains and Pasta0.79 mg
  43. 43Partially debranned oat flourCereal Grains and Pasta0.79 mg
  44. 44Whole-grain triticale flourCereal Grains and Pasta0.79 mg
  45. 45Rye grainCereal Grains and Pasta0.78 mg
  46. 46Hulled barleyCereal Grains and Pasta0.78 mg
  47. 47Amaranth grain, uncookedCereal Grains and Pasta0.77 mg
  48. 48Millet, cookedCereal Grains and Pasta0.76 mg
  49. 49Whole-grain wheat flourCereal Grains and Pasta0.76 mg
  50. 50Steel cut oatsCereal Grains and Pasta0.75 mg
  51. 51Dry spinach spaghettiCereal Grains and Pasta0.74 mg
  52. 52Quinoa flourCereal Grains and Pasta0.73 mg
  53. 53Old fashioned rolled oatsCereal Grains and Pasta0.72 mg
  54. 54Whole grain oat flourCereal Grains and Pasta0.71 mg
  55. 55Red rice, unenriched, rawCereal Grains and Pasta0.71 mg
  56. 56Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta0.7 mg
  57. 57BuckwheatCereal Grains and Pasta0.7 mg
  58. 58Roasted buckwheat groats, dryCereal Grains and Pasta0.7 mg
  59. 59Crude corn branCereal Grains and Pasta0.7 mg
  60. 60Millet flourCereal Grains and Pasta0.69 mg
  61. 61Bulgur, cookedCereal Grains and Pasta0.69 mg
  62. 62Brown rice flourCereal Grains and Pasta0.67 mg
  63. 63Whole grain buckwheatCereal Grains and Pasta0.67 mg
  64. 64Pearled barley, cookedCereal Grains and Pasta0.67 mg
  65. 65Rye flourCereal Grains and Pasta0.66 mg
  66. 66Roasted buckwheat groats, cookedCereal Grains and Pasta0.66 mg
  67. 67Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta0.66 mg
  68. 68Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta0.65 mg
  69. 69Medium rye flourCereal Grains and Pasta0.62 mg
  70. 70Blue corn flour, whole grainCereal Grains and Pasta0.62 mg
  71. 71Bulgur, rawCereal Grains and Pasta0.62 mg
  72. 72Whole grain pasta, 51% wheat, dryCereal Grains and Pasta0.61 mg
  73. 73White corn grainCereal Grains and Pasta0.61 mg
  74. 74Yellow corn grainCereal Grains and Pasta0.61 mg
  75. 75Pearled barley, rawCereal Grains and Pasta0.61 mg
  76. 76Tinkyada brown rice pasta, cookedCereal Grains and Pasta0.6 mg
  77. 77Barley flourCereal Grains and Pasta0.6 mg
  78. 78White self-rising cornmeal, enrichedCereal Grains and Pasta0.6 mg
  79. 79Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta0.6 mg
  80. 80Whole grain milletCereal Grains and Pasta0.59 mg
  81. 81Raw brown long-grain riceCereal Grains and Pasta0.58 mg
  82. 82Barley flour or mealCereal Grains and Pasta0.58 mg
  83. 83Cooked brown long-grain riceCereal Grains and Pasta0.58 mg
  84. 84Barley malt flourCereal Grains and Pasta0.57 mg
  85. 85Bulgur, dryCereal Grains and Pasta0.56 mg
  86. 86Raw brown medium-grain riceCereal Grains and Pasta0.56 mg
  87. 87Cooked medium-grain brown riceCereal Grains and Pasta0.55 mg
  88. 88De Boles gluten-free rice pasta, cookedCereal Grains and Pasta0.54 mg
  89. 89Uncle Ben's dry parboiled brown riceCereal Grains and Pasta0.53 mg
  90. 90Buckwheat flourCereal Grains and Pasta0.52 mg
  91. 91Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta0.52 mg
  92. 92Brown rice flourCereal Grains and Pasta0.52 mg
  93. 93White whole grain sorghum, rawCereal Grains and Pasta0.52 mg
  94. 94Dry Japanese soba noodlesCereal Grains and Pasta0.51 mg
  95. 95Sorghum grainCereal Grains and Pasta0.51 mg
  96. 96Raw unenriched long grain brown riceCereal Grains and Pasta0.5 mg
  97. 97White whole-grain cornmealCereal Grains and Pasta0.5 mg
  98. 98Whole-grain yellow cornmealCereal Grains and Pasta0.5 mg
  99. 99Dry gluten-free corn pastaCereal Grains and Pasta0.5 mg
  100. 100Dry enriched egg noodlesCereal Grains and Pasta0.5 mg

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.