Foods high in zinc

Chunky fortified peanut butter tops the list with 15.1 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.

1. 1Chunky fortified peanut butterLegumes and Legume Products15.1 mg137% DV
2. 2Smooth fortified peanut butterLegumes and Legume Products14.4 mg131% DV
3. 3Raw hyacinth beansLegumes and Legume Products9.3 mg85% DV
4. 4Virginia peanuts, oil-roasted, with saltLegumes and Legume Products6.6 mg60% DV
5. 5Virginia peanuts, oil-roasted, without saltLegumes and Legume Products6.6 mg60% DV
6. 6Raw catjang cowpeasLegumes and Legume Products6.1 mg56% DV
7. 7Low-fat peanut flourLegumes and Legume Products6 mg54% DV
8. 8Canned baked beans, pork and tomato sauceLegumes and Legume Products5.5 mg50% DV
9. 9Defatted peanut flourLegumes and Legume Products5.1 mg46% DV
10. 10Defatted soy meal, rawLegumes and Legume Products5.1 mg46% DV
11. 11Adzuki beans, rawLegumes and Legume Products5 mg46% DV
12. 12Dried-frozen tofu (koyadofu)Legumes and Legume Products4.9 mg45% DV
13. 13Koyadofu, dried-frozenLegumes and Legume Products4.9 mg45% DV
14. 14Soybeans, rawLegumes and Legume Products4.9 mg44% DV
15. 15Soybeans, dry roastedLegumes and Legume Products4.8 mg43% DV
16. 16Raw lupin beansLegumes and Legume Products4.8 mg43% DV
17. 17Winged beans, rawLegumes and Legume Products4.5 mg41% DV
18. 18Defatted soy flourLegumes and Legume Products4.4 mg40% DV
19. 19Virginia peanuts, rawLegumes and Legume Products4.4 mg40% DV
20. 20Soy protein concentrate, acid washLegumes and Legume Products4.4 mg40% DV
21. 21Soy protein concentrate, alcohol extractedLegumes and Legume Products4.4 mg40% DV
22. 22Soy vermicelliLegumes and Legume Products4.2 mg39% DV
23. 23Low-fat soy flourLegumes and Legume Products4.1 mg37% DV
24. 24Full-fat soy flour, rawLegumes and Legume Products3.9 mg36% DV
25. 25Dry lentilsLegumes and Legume Products3.9 mg35% DV
26. 26Beans, Dry, Medium Red (0% moisture)Legumes and Legume Products3.8 mg35% DV
27. 27Full-fat soy flourLegumes and Legume Products3.8 mg34% DV
28. 28Beans, Dry, Brown (0% moisture)Legumes and Legume Products3.7 mg34% DV
29. 29Raw white beansLegumes and Legume Products3.7 mg33% DV
30. 30Dry blackeye peasLegumes and Legume Products3.7 mg33% DV
31. 31Black beans, rawLegumes and Legume Products3.6 mg33% DV
32. 32Navy beans, rawLegumes and Legume Products3.6 mg33% DV
33. 33Cranberry beans, rawLegumes and Legume Products3.6 mg33% DV
34. 34Pink or red lentils, rawLegumes and Legume Products3.6 mg33% DV
35. 35Full-fat soy flour, roastedLegumes and Legume Products3.6 mg33% DV
36. 36Beans, Dry, Small White (0% moisture)Legumes and Legume Products3.5 mg32% DV
37. 37Reduced sugar peanut spreadLegumes and Legume Products3.5 mg32% DV
38. 38Beans, Dry, Light Red Kidney (0% moisture)Legumes and Legume Products3.5 mg32% DV
39. 39Beans, Dry, Tan (0% moisture)Legumes and Legume Products3.5 mg32% DV
40. 40Yardlong beans, rawLegumes and Legume Products3.5 mg32% DV
41. 41Raw split green peasLegumes and Legume Products3.5 mg32% DV
42. 42Beans, Dry, Great Northern (0% moisture)Legumes and Legume Products3.5 mg31% DV
43. 43Beans, Dry, Pinto (0% moisture)Legumes and Legume Products3.4 mg31% DV
44. 44Beans, Dry, Flor de Mayo (0% moisture)Legumes and Legume Products3.4 mg31% DV
45. 45PapadLegumes and Legume Products3.4 mg31% DV
46. 46Beans, Dry, Black (0% moisture)Legumes and Legume Products3.4 mg31% DV
47. 47Blackeye cowpeas, rawLegumes and Legume Products3.4 mg31% DV
48. 48Beans, Dry, Carioca (0% moisture)Legumes and Legume Products3.4 mg31% DV
49. 49Mungo beans, rawLegumes and Legume Products3.4 mg30% DV
50. 50Valencia peanuts, rawLegumes and Legume Products3.3 mg30% DV
51. 51Beans, Dry, Navy (0% moisture)Legumes and Legume Products3.3 mg30% DV
52. 52Beans, Dry, Dark Red Kidney (0% moisture)Legumes and Legume Products3.3 mg30% DV
53. 53Peanuts, oil-roasted, with saltLegumes and Legume Products3.3 mg30% DV
54. 54Peanuts, oil-roasted, unsaltedLegumes and Legume Products3.3 mg30% DV
55. 55Raw lentilsLegumes and Legume Products3.3 mg30% DV
56. 56Raw peanutsLegumes and Legume Products3.3 mg30% DV
57. 57Beans, Dry, Pink (0% moisture)Legumes and Legume Products3.3 mg30% DV
58. 58Beans, Dry, Light Tan (0% moisture)Legumes and Legume Products3.2 mg29% DV
59. 59Beans, Dry, Small Red (0% moisture)Legumes and Legume Products3.2 mg29% DV
60. 60Raw fava beansLegumes and Legume Products3.1 mg29% DV
61. 61Soybeans, roasted, unsaltedLegumes and Legume Products3.1 mg29% DV
62. 62Soybeans, roasted, saltedLegumes and Legume Products3.1 mg29% DV
63. 63Dry chickpeasLegumes and Legume Products3.1 mg28% DV
64. 64Creamy peanut butter with omega-3Legumes and Legume Products3.1 mg28% DV
65. 65Valencia peanuts, oil-roasted, with saltLegumes and Legume Products3.1 mg28% DV
66. 66Valencia peanuts, oil-roasted, without saltLegumes and Legume Products3.1 mg28% DV
67. 67Creamy peanut butterLegumes and Legume Products3.1 mg28% DV
68. 68Beans, Dry, Cranberry (0% moisture)Legumes and Legume Products3 mg28% DV
69. 69NattoLegumes and Legume Products3 mg28% DV
70. 70Hyacinth beans, boiled, with saltLegumes and Legume Products2.9 mg26% DV
71. 71Boiled hyacinth beans, no saltLegumes and Legume Products2.9 mg26% DV
72. 72Beans, Dry, Red (0% moisture)Legumes and Legume Products2.8 mg26% DV
73. 73Yellow beans, rawLegumes and Legume Products2.8 mg26% DV
74. 74Large lima beans, rawLegumes and Legume Products2.8 mg26% DV
75. 75Small white beans, rawLegumes and Legume Products2.8 mg26% DV
76. 76Chickpea flourLegumes and Legume Products2.8 mg26% DV
77. 77Smooth reduced fat peanut butterLegumes and Legume Products2.8 mg25% DV
78. 78Raw kidney beansLegumes and Legume Products2.8 mg25% DV
79. 79Red kidney beans, rawLegumes and Legume Products2.8 mg25% DV
80. 80Chunky peanut butter, with saltLegumes and Legume Products2.8 mg25% DV
81. 81Chunk style peanut butter, without saltLegumes and Legume Products2.8 mg25% DV
82. 82Reduced sodium peanut butterLegumes and Legume Products2.8 mg25% DV
83. 83Raw peanutsLegumes and Legume Products2.8 mg25% DV
84. 84Peanuts, dry-roasted, with saltLegumes and Legume Products2.8 mg25% DV
85. 85Dry-roasted peanuts, without saltLegumes and Legume Products2.8 mg25% DV
86. 86Chickpeas, rawLegumes and Legume Products2.8 mg25% DV
87. 87Pigeon peas, rawLegumes and Legume Products2.8 mg25% DV
88. 88Dry cannellini beansLegumes and Legume Products2.7 mg25% DV
89. 89Mung beans, rawLegumes and Legume Products2.7 mg24% DV
90. 90Smooth peanut butterLegumes and Legume Products2.7 mg24% DV
91. 91Raw royal red kidney beansLegumes and Legume Products2.7 mg24% DV
92. 92Baby lima beans, rawLegumes and Legume Products2.6 mg24% DV
93. 93MisoLegumes and Legume Products2.6 mg23% DV
94. 94California red kidney beans, rawLegumes and Legume Products2.5 mg23% DV
95. 95Pink beans, rawLegumes and Legume Products2.5 mg23% DV
96. 96Smooth peanut butter, with saltLegumes and Legume Products2.5 mg23% DV
97. 97Smooth style peanut butter, without saltLegumes and Legume Products2.5 mg23% DV
98. 98Defatted soy flourLegumes and Legume Products2.5 mg22% DV
99. 99Great northern beans, rawLegumes and Legume Products2.3 mg21% DV
100. 100Baked beans, canned, plain or vegetarianLegumes and Legume Products2.3 mg21% DV

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.