Foods high in zinc

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted tops the list with 15.4 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. 1Beverage, instant breakfast powder, chocolate, sugar-free, not reconstitutedDairy and Egg Products15.4 mg140% DV
  2. 2Muscle Milk Light protein powderDairy and Egg Products10 mg91% DV
  3. 3Beverage, instant breakfast powder, chocolate, not reconstitutedDairy and Egg Products8.6 mg78% DV
  4. 4Muscle Milk protein powderDairy and Egg Products7.1 mg65% DV
  5. 5Dried egg yolksDairy and Egg Products7.1 mg65% DV
  6. 6Dried acid wheyDairy and Egg Products6.3 mg57% DV
  7. 7Whole egg, dried, stabilized, glucose reducedDairy and Egg Products5.7 mg52% DV
  8. 8Dried whole eggsDairy and Egg Products5 mg46% DV
  9. 9Grated parmesan cheese, refrigeratedDairy and Egg Products4.6 mg42% DV
  10. 10Reduced-fat cheddar cheeseDairy and Egg Products4.4 mg40% DV
  11. 11Instant nonfat dry milk, fortifiedDairy and Egg Products4.4 mg40% DV
  12. 12Instant nonfat dry milk, no vitaminsDairy and Egg Products4.4 mg40% DV
  13. 13Swiss cheeseDairy and Egg Products4.4 mg40% DV
  14. 14Grated Parmesan cheeseDairy and Egg Products4.3 mg39% DV
  15. 15Reduced fat Mexican cheese blendDairy and Egg Products4.3 mg39% DV
  16. 16Fat free American cheeseDairy and Egg Products4.1 mg37% DV
  17. 17Nonfat dry milk, with vitamins A and DDairy and Egg Products4.1 mg37% DV
  18. 18Nonfat dry milk, unfortifiedDairy and Egg Products4.1 mg37% DV
  19. 19Calcium-reduced nonfat dry milkDairy and Egg Products4 mg37% DV
  20. 20Dried buttermilkDairy and Egg Products4 mg37% DV
  21. 21Nonfat mozzarella cheeseDairy and Egg Products3.9 mg36% DV
  22. 22Gouda cheeseDairy and Egg Products3.9 mg35% DV
  23. 23Gruyere cheeseDairy and Egg Products3.9 mg35% DV
  24. 24Low fat Swiss cheeseDairy and Egg Products3.9 mg35% DV
  25. 25Low sodium Swiss cheeseDairy and Egg Products3.9 mg35% DV
  26. 26Nonfat Swiss cheeseDairy and Egg Products3.9 mg35% DV
  27. 27Sliced provolone cheeseDairy and Egg Products3.9 mg35% DV
  28. 28Queso cotijaDairy and Egg Products3.9 mg35% DV
  29. 29Reduced-fat dry grated ParmesanDairy and Egg Products3.9 mg35% DV
  30. 30Monterey Jack cheeseDairy and Egg Products3.8 mg34% DV
  31. 31Edam cheeseDairy and Egg Products3.8 mg34% DV
  32. 32Sharp cheddar cheese, slicedDairy and Egg Products3.7 mg34% DV
  33. 33Cheddar cheeseDairy and Egg Products3.7 mg33% DV
  34. 34Cheddar cheeseDairy and Egg Products3.6 mg33% DV
  35. 35Part-skim low moisture mozzarella cheeseDairy and Egg Products3.6 mg33% DV
  36. 36Low moisture part-skim mozzarella, shreddedDairy and Egg Products3.6 mg33% DV
  37. 37Cheese, pasteurized process, swissDairy and Egg Products3.6 mg33% DV
  38. 38Cotija cheeseDairy and Egg Products3.6 mg33% DV
  39. 39Cheese food, pasteurized process, swissDairy and Egg Products3.5 mg32% DV
  40. 40Oaxaca cheeseDairy and Egg Products3.5 mg32% DV
  41. 41Fontina cheeseDairy and Egg Products3.5 mg32% DV
  42. 42Queso ChihuahuaDairy and Egg Products3.5 mg32% DV
  43. 43Tilsit cheeseDairy and Egg Products3.5 mg32% DV
  44. 44Whole dry milk, fortifiedDairy and Egg Products3.3 mg30% DV
  45. 45Whole milk powder, no added vitamin DDairy and Egg Products3.3 mg30% DV
  46. 46Cheese, pasteurized process, American, low fatDairy and Egg Products3.3 mg30% DV
  47. 47Queso secoDairy and Egg Products3.3 mg30% DV
  48. 48Provolone cheeseDairy and Egg Products3.2 mg29% DV
  49. 49Reduced fat provolone cheeseDairy and Egg Products3.2 mg29% DV
  50. 50Low sodium parmesan cheeseDairy and Egg Products3.2 mg29% DV
  51. 51Shredded parmesan cheeseDairy and Egg Products3.2 mg29% DV
  52. 52Low sodium mozzarella cheeseDairy and Egg Products3.1 mg28% DV
  53. 53Low-sodium cheddar or Colby cheeseDairy and Egg Products3.1 mg28% DV
  54. 54Colby cheeseDairy and Egg Products3.1 mg28% DV
  55. 55Queso blancoDairy and Egg Products3.1 mg28% DV
  56. 56Egg yolk, raw, frozen, sugared, pasteurizedDairy and Egg Products3.1 mg28% DV
  57. 57Queso asaderoDairy and Egg Products3 mg27% DV
  58. 58American cheese food, cold packDairy and Egg Products3 mg27% DV
  59. 59Mexican blend cheeseDairy and Egg Products3 mg27% DV
  60. 60Monterey cheeseDairy and Egg Products3 mg27% DV
  61. 61Low fat Monterey cheeseDairy and Egg Products3 mg27% DV
  62. 62Low cholesterol imitation American or cheddar cheeseDairy and Egg Products3 mg27% DV
  63. 63Fat-free parmesan cheese toppingDairy and Egg Products3 mg27% DV
  64. 64Low sodium processed cheddar cheeseDairy and Egg Products3 mg27% DV
  65. 65Cheese, pasteurized process, pimentoDairy and Egg Products3 mg27% DV
  66. 66Caraway cheeseDairy and Egg Products2.9 mg27% DV
  67. 67Queso anejoDairy and Egg Products2.9 mg27% DV
  68. 68Egg, yolk, raw, frozen, pasteurizedDairy and Egg Products2.9 mg27% DV
  69. 69Whole milk mozzarella cheeseDairy and Egg Products2.9 mg27% DV
  70. 70Queso frescoDairy and Egg Products2.9 mg26% DV
  71. 71Feta cheeseDairy and Egg Products2.9 mg26% DV
  72. 72Egg, yolk, raw, frozen, salted, pasteurizedDairy and Egg Products2.9 mg26% DV
  73. 73Muenster cheeseDairy and Egg Products2.8 mg26% DV
  74. 74Low fat Muenster cheeseDairy and Egg Products2.8 mg26% DV
  75. 75Cheshire cheeseDairy and Egg Products2.8 mg25% DV
  76. 76Part skim mozzarella cheeseDairy and Egg Products2.8 mg25% DV
  77. 77Hard Parmesan cheeseDairy and Egg Products2.8 mg25% DV
  78. 78Blue cheeseDairy and Egg Products2.7 mg24% DV
  79. 79Brick cheeseDairy and Egg Products2.6 mg24% DV
  80. 80Port de Salut cheeseDairy and Egg Products2.6 mg24% DV
  81. 81Cheese spread, pasteurized process, AmericanDairy and Egg Products2.6 mg24% DV
  82. 82Imitation American cheddar cheeseDairy and Egg Products2.6 mg24% DV
  83. 83Queso frescoDairy and Egg Products2.6 mg23% DV
  84. 84Romano cheeseDairy and Egg Products2.6 mg23% DV
  85. 85KRAFT FREE Singles American Nonfat Pasteurized Process Cheese ProductDairy and Egg Products2.5 mg23% DV
  86. 86Cheese, pasteurized process, American, fortified with vitamin DDairy and Egg Products2.5 mg23% DV
  87. 87Processed American cheeseDairy and Egg Products2.5 mg23% DV
  88. 88KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese ProductDairy and Egg Products2.5 mg23% DV
  89. 89Low moisture whole milk mozzarella cheeseDairy and Egg Products2.5 mg22% DV
  90. 90American cheese, restaurantDairy and Egg Products2.5 mg22% DV
  91. 91Vitamin D fortified American process cheeseDairy and Egg Products2.4 mg22% DV
  92. 92Brie cheeseDairy and Egg Products2.4 mg22% DV
  93. 93Camembert cheeseDairy and Egg Products2.4 mg22% DV
  94. 94Cheese, pasteurized process cheese food or product, American, singlesDairy and Egg Products2.4 mg22% DV
  95. 95Cheese product, pasteurized process, American, reduced fat, fortified with vitamin DDairy and Egg Products2.4 mg21% DV
  96. 96KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese ProductDairy and Egg Products2.4 mg21% DV
  97. 97Whole milk feta cheese, crumbledDairy and Egg Products2.4 mg21% DV
  98. 98Cheese food, pasteurized process, American, vitamin D fortifiedDairy and Egg Products2.3 mg21% DV
  99. 99Processed American cheese foodDairy and Egg Products2.3 mg21% DV
  100. 100Egg yolk, rawDairy and Egg Products2.3 mg21% 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.