Foods high in zinc

Sandwich spread with chopped pickle, regular tops the list with 2 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. 1Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)2 mg18% DV
  2. 2Tofu mayonnaiseFats and Oils · 1 cup (240 g)0.96 mg9% DV
  3. 3Fat-free Italian dressingFats and Oils · 1 cup (231 g)0.83 mg8% DV
  4. 4Light blue or roquefort cheese dressingFats and Oils · 1 cup (249 g)0.75 mg7% DV
  5. 5Flaxseed oil with sliced flaxseedFats and Oils · 1 cup (219 g)0.68 mg6% DV
  6. 6Low calorie blue cheese salad dressingFats and Oils · 1 cup (245 g)0.61 mg6% DV
  7. 7Regular green goddess dressingFats and Oils · 1 cup (245 g)0.61 mg6% DV
  8. 8Imitation mayonnaise, milk creamFats and Oils · 1 cup (240 g)0.6 mg5% DV
  9. 9Fat-free blue or roquefort cheese dressingFats and Oils · 1 cup (265 g)0.56 mg5% DV
  10. 10French dressing, reduced fat, without saltFats and Oils · 1 cup (260 g)0.52 mg5% DV
  11. 11Blue cheese dressingFats and Oils · 1 cup (245 g)0.51 mg5% DV
  12. 12Reduced fat coleslaw dressingFats and Oils · 1 cup (269 g)0.48 mg4% DV
  13. 13Bacon and tomato salad dressingFats and Oils · 1 cup (240 g)0.48 mg4% DV
  14. 14Reduced calorie fat free creamy dressingFats and Oils · 1 cup (264 g)0.48 mg4% DV
  15. 15Reduced calorie French dressingFats and Oils · 1 cup (260 g)0.47 mg4% DV
  16. 16Coleslaw dressingFats and Oils · 1 cup (289 g)0.46 mg4% DV
  17. 17Italian dressing, reduced fat, without saltFats and Oils · 1 cup (240 g)0.46 mg4% DV
  18. 18Reduced calorie cholesterol free creamy dressingFats and Oils · 1 cup (234 g)0.42 mg4% DV
  19. 19Low calorie mayonnaiseFats and Oils · 1 cup (232 g)0.42 mg4% DV
  20. 20Mayonnaise, regularFats and Oils · 1 cup (220 g)0.33 mg3% DV
  21. 21No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)0.31 mg3% DV
  22. 22Italian dressing, regular, without saltFats and Oils · 1 cup (235 g)0.31 mg3% DV
  23. 23French dressing, regularFats and Oils · 1 cup (250 g)0.3 mg3% DV
  24. 24Low calorie Caesar salad dressingFats and Oils · 1 cup (240 g)0.26 mg2% DV
  25. 25Imitation mayonnaise, soybeanFats and Oils · 1 cup (240 g)0.26 mg2% DV
  26. 26Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 cup (220 g)0.26 mg2% DV
  27. 27Russian dressing, low calorieFats and Oils · 1 cup (260 g)0.26 mg2% DV
  28. 28French dressing, fat-freeFats and Oils · 1 cup (256 g)0.26 mg2% DV
  29. 29Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)0.25 mg2% DV
  30. 30Imitation mayonnaise, soybean, no cholesterolFats and Oils · 1 cup (225 g)0.25 mg2% DV
  31. 31Low sodium diet mayonnaiseFats and Oils · 1 cup (224 g)0.25 mg2% DV
  32. 32Sesame seed dressing, regularFats and Oils · 1 cup (245 g)0.24 mg2% DV
  33. 33Fat-free thousand island dressingFats and Oils · 1 cup (256 g)0.23 mg2% DV
  34. 34LardFats and Oils · 1 cup (205 g)0.23 mg2% DV
  35. 35Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.19 mg2% DV
  36. 36Reduced fat ranch dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.19 mg2% DV
  37. 37Hydrogenated palm kernel oil, confection fatFats and Oils · 1 cup (218 g)0.17 mg2% DV
  38. 38Italian dressing, regularFats and Oils · 1 cup (235 g)0.16 mg1% DV
  39. 39Mayonnaise type dressing, regular, with saltFats and Oils · 1 cup (235 g)0.16 mg1% DV
  40. 40Vegetable oil spread, fat-free, tubFats and Oils · 1 cup (233 g)0.16 mg1% DV
  41. 41Reduced fat mayonnaise with olive oilFats and Oils · 1 cup (232 g)0.16 mg1% DV
  42. 42Cold pressed flaxseed oilFats and Oils · 1 cup (218 g)0.15 mg1% DV
  43. 43Italian dressing, reduced fatFats and Oils · 1 cup (240 g)0.14 mg1% DV
  44. 44Fat-free mayonnaise-like salad dressingFats and Oils · 1 cup (256 g)0.13 mg1% DV
  45. 45Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)0.1 mg1% DV
  46. 46Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 cup (245 g)0.098 mg1% DV
  47. 47Hydrogenated coconut oilFats and Oils · 1 cup (218 g)0.087 mg1% DV
  48. 48Hydrogenated coconut oilFats and Oils · 1 cup (218 g)0.087 mg1% DV
  49. 49Palm and palm kernel oilFats and Oils · 1 cup (218 g)0.087 mg1% DV
  50. 50Hydrogenated palm kernel oilFats and Oils · 1 cup (218 g)0.087 mg1% DV
  51. 51Hydrogenated palm kernel oil, intermediate gradeFats and Oils · 1 cup (218 g)0.087 mg1% DV
  52. 52Hydrogenated palm kernel oil, filling fatFats and Oils · 1 cup (218 g)0.087 mg1% DV
  53. 53Palm kernel oil, confection fatFats and Oils · 1 cup (218 g)0.087 mg1% DV
  54. 54Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)0.087 mg1% DV
  55. 55Reduced calorie Italian salad dressingFats and Oils · 1 cup (216 g)0.086 mg1% DV
  56. 56Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)0.083 mg1% DV
  57. 57Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)0.078 mg1% DV
  58. 58Soybean oil and butter blendFats and Oils · 1 cup (227 g)0.068 mg1% DV
  59. 59Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.066 mg1% DV
  60. 60French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)0.06 mg1% DV
  61. 61Fat-free ranch dressingFats and Oils · 1 tablespoon (14 g)0.056 mg1% DV
  62. 62Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)0.051 mg0% DV
  63. 63Ranch dressingFats and Oils · 1 serving (30 g)0.051 mg0% DV
  64. 64Sweet and sour salad dressingFats and Oils · 1 cup (250 g)0.05 mg0% DV
  65. 65Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)0.046 mg0% DV
  66. 66French dressing, regular, without saltFats and Oils · 1 tablespoon (15 g)0.043 mg0% DV
  67. 67Honey mustard dressingFats and Oils · 2 tbsp (30 g)0.042 mg0% DV
  68. 68Light butter, with saltFats and Oils · 1 tablespoon (14 g)0.036 mg0% DV
  69. 69Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)0.036 mg0% DV
  70. 70Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils · 1 tablespoon (14 g)0.034 mg0% DV
  71. 71Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.033 mg0% DV
  72. 72Thousand island dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (15 g)0.029 mg0% DV
  73. 73Smart Balance Omega Plus light mayoFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.028 mg0% DV
  74. 74Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)0.024 mg0% DV
  75. 75Fully hydrogenated soybean oilFats and Oils · 1 cup (218 g)0.022 mg0% DV
  76. 76Low linolenic soybean oilFats and Oils · 1 cup (218 g)0.022 mg0% DV
  77. 77Ultra low linolenic soybean oilFats and Oils · 1 cup (218 g)0.022 mg0% DV
  78. 78Soybean oilFats and Oils · 1 cup (218 g)0.022 mg0% DV
  79. 79Peanut oilFats and Oils · 1 cup (216 g)0.022 mg0% DV
  80. 80Fat-free vegetable oil spread, liquid, saltedFats and Oils · 1 tbsp (15 g)0.021 mg0% DV
  81. 81Reduced calorie vegetable oil-butter spreadFats and Oils · 1 cup (207 g)0.021 mg0% DV
  82. 8280% fat margarineFats and Oils · 1 tbsp (14 g)0.015 mg0% DV
  83. 83Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)0.014 mg0% DV
  84. 84Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)0.011 mg0% DV
  85. 85Light mayonnaiseFats and Oils · 1 tablespoon (15 g)0.011 mg0% DV
  86. 8670% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.008 mg0% DV
  87. 87Bacon greaseFats and Oils · 1 tsp (4.3 g)0.005 mg0% DV
  88. 88Vegetable oil spread, 37% fat, saltedFats and Oils · 1 tbsp (14.9 g)0.003 mg0% DV
  89. 89Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)0.003 mg0% DV
  90. 90Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils · 1 tablespoon (14 g)0.003 mg0% DV
  91. 91Corn, peanut, and olive oilFats and Oils · 1 tablespoon (14 g)0.003 mg0% DV
  92. 92Coconut oilFats and Oils · 1 tablespoon liquid oil (11.6 g)0.002 mg0% DV
  93. 93Vegetable oil-butter spread, with saltFats and Oils · 1 tablespoon (14 g)0.001 mg0% 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.