Foods high in zinc

Crude wheat germ tops the list with 14.1 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. 1Crude wheat germCereal Grains and Pasta · 1 cup (115 g)14.1 mg128% DV
  2. 2Raw wild riceCereal Grains and Pasta · 1 cup (160 g)9.5 mg87% DV
  3. 3Durum wheatCereal Grains and Pasta · 1 cup (192 g)8 mg73% DV
  4. 4Crude rice branCereal Grains and Pasta · 1 cup (118 g)7.1 mg65% DV
  5. 5Uncooked teffCereal Grains and Pasta · 1 cup (193 g)7 mg64% DV
  6. 6Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)6.8 mg62% DV
  7. 7TriticaleCereal Grains and Pasta · 1 cup (192 g)6.6 mg60% DV
  8. 8Dark rye flourCereal Grains and Pasta · 1 cup (128 g)6.5 mg59% DV
  9. 9Hard white wheatCereal Grains and Pasta · 1 cup (192 g)6.4 mg58% DV
  10. 10OatsCereal Grains and Pasta · 1 cup (156 g)6.2 mg56% DV
  11. 11Soft white wheatCereal Grains and Pasta · 1 cup (168 g)5.8 mg53% DV
  12. 12Uncooked speltCereal Grains and Pasta · 1 cup (174 g)5.7 mg52% DV
  13. 13Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)5.5 mg50% DV
  14. 14Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)5.3 mg49% DV
  15. 15Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)5.3 mg48% DV
  16. 16Hulled barleyCereal Grains and Pasta · 1 cup (184 g)5.1 mg46% DV
  17. 17Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)5.1 mg46% DV
  18. 18Rye grainCereal Grains and Pasta · 1 cup (169 g)4.5 mg41% DV
  19. 19Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)4.4 mg40% DV
  20. 20Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)4.3 mg39% DV
  21. 21Crude wheat branCereal Grains and Pasta · 1 cup (58 g)4.2 mg38% DV
  22. 22BuckwheatCereal Grains and Pasta · 1 cup (170 g)4.1 mg37% DV
  23. 23Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)4 mg36% DV
  24. 24Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)3.9 mg36% DV
  25. 25Brown rice flourCereal Grains and Pasta · 1 cup (158 g)3.9 mg35% DV
  26. 26Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)3.8 mg35% DV
  27. 27Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)3.7 mg34% DV
  28. 28White corn grainCereal Grains and Pasta · 1 cup (166 g)3.7 mg33% DV
  29. 29Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)3.7 mg33% DV
  30. 30Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)3.5 mg31% DV
  31. 31Raw milletCereal Grains and Pasta · 1 cup (200 g)3.4 mg31% DV
  32. 32Barley malt flourCereal Grains and Pasta · 1 cup (162 g)3.3 mg30% DV
  33. 33Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)3.3 mg30% DV
  34. 34Sorghum grainCereal Grains and Pasta · 1 cup (192 g)3.2 mg29% DV
  35. 35Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)3.2 mg29% DV
  36. 36Millet flourCereal Grains and Pasta · 1 cup (119 g)3.1 mg28% DV
  37. 37Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)3.1 mg28% DV
  38. 38Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)3 mg27% DV
  39. 39Raw oat branCereal Grains and Pasta · 1 cup (94 g)2.9 mg27% DV
  40. 40Teff, cookedCereal Grains and Pasta · 1 cup (252 g)2.8 mg25% DV
  41. 41Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)2.7 mg25% DV
  42. 42Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)2.7 mg25% DV
  43. 43White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)2.4 mg22% DV
  44. 44Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)2.4 mg22% DV
  45. 45Cooked speltCereal Grains and Pasta · 1 cup (194 g)2.4 mg22% DV
  46. 46White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)2.4 mg21% DV
  47. 47Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)2.4 mg21% DV
  48. 48Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)2.3 mg21% DV
  49. 49Raw unenriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)2.3 mg21% DV
  50. 50White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)2.2 mg20% DV
  51. 51Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)2.2 mg20% DV
  52. 52Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)2.2 mg20% DV
  53. 53Medium rye flourCereal Grains and Pasta · 1 cup (102 g)2.2 mg20% DV
  54. 54Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)2.2 mg20% DV
  55. 55White short-grain rice, raw, unenrichedCereal Grains and Pasta · 1 cup (200 g)2.2 mg20% DV
  56. 56Cooked wild riceCereal Grains and Pasta · 1 cup (164 g)2.2 mg20% DV
  57. 57Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)2.2 mg20% DV
  58. 58Amaranth grain, cookedCereal Grains and Pasta · 1 cup (246 g)2.1 mg19% DV
  59. 59Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)2.1 mg19% DV
  60. 60White masa corn flourCereal Grains and Pasta · 1 cup (114 g)2.1 mg19% DV
  61. 61Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)2.1 mg19% DV
  62. 62White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)2 mg18% DV
  63. 63Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)2 mg18% DV
  64. 64Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)2 mg18% DV
  65. 65Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)2 mg18% DV
  66. 66Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)2 mg18% DV
  67. 67Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)2 mg18% DV
  68. 68Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)2 mg18% DV
  69. 69Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)1.9 mg17% DV
  70. 70Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)1.9 mg17% DV
  71. 71Dry gluten-free corn pastaCereal Grains and Pasta · 1 cup (105 g)1.9 mg17% DV
  72. 72Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)1.8 mg16% DV
  73. 73Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)1.8 mg16% DV
  74. 74Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)1.8 mg16% DV
  75. 75Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)1.8 mg16% DV
  76. 76Canned white hominyCereal Grains and Pasta · 1 cup (165 g)1.7 mg16% DV
  77. 77Canned yellow hominyCereal Grains and Pasta · 1 cup (160 g)1.7 mg15% DV
  78. 78Millet, cookedCereal Grains and Pasta · 1 cup (174 g)1.6 mg14% DV
  79. 79Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)1.6 mg14% DV
  80. 80Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)1.6 mg14% DV
  81. 81Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)1.6 mg14% DV
  82. 82Spinach spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)1.5 mg14% DV
  83. 83Dry couscousCereal Grains and Pasta · 1 cup (173 g)1.4 mg13% DV
  84. 84Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)1.4 mg13% DV
  85. 85Tinkyada brown rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (169 g)1.4 mg13% DV
  86. 86White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)1.4 mg13% DV
  87. 87Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)1.4 mg13% DV
  88. 88Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)1.4 mg12% DV
  89. 89Light rye flourCereal Grains and Pasta · 1 cup (102 g)1.4 mg12% DV
  90. 90De Boles gluten-free rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti (121 g)1.3 mg12% DV
  91. 91Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)1.3 mg12% DV
  92. 92Pearled barley, cookedCereal Grains and Pasta · 1 cup (157 g)1.3 mg12% DV
  93. 93Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)1.3 mg12% DV
  94. 94Unenriched pasta, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)1.3 mg12% DV
  95. 95Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)1.3 mg11% DV
  96. 96Cooked medium-grain brown riceCereal Grains and Pasta · 1 cup (195 g)1.2 mg11% DV
  97. 97Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta · 1 cup (155 g)1.2 mg11% DV
  98. 98Crude corn branCereal Grains and Pasta · 1 cup (76 g)1.2 mg11% DV
  99. 99Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)1.2 mg11% DV
  100. 100Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)1.2 mg11% 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.