Foods high in zinc

Frozen unprepared pork and vegetable potstickers tops the list with 1.2 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. 1Frozen unprepared pork and vegetable potstickersMeals, Entrees, and Side Dishes1.2 mg
  2. 2Pulled pork in barbecue sauceMeals, Entrees, and Side Dishes1.1 mg
  3. 3Canned beef stewMeals, Entrees, and Side Dishes1 mg
  4. 4Reduced fat frozen beef macaroni and cheeseMeals, Entrees, and Side Dishes0.96 mg
  5. 5Microwavable chili with beansMeals, Entrees, and Side Dishes0.95 mg
  6. 6Canned chili without beansMeals, Entrees, and Side Dishes0.95 mg
  7. 7Canned corned beef hash with potatoMeals, Entrees, and Side Dishes0.85 mg
  8. 8Low-fat frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes0.85 mg
  9. 9Canned chili con carne with beansMeals, Entrees, and Side Dishes0.83 mg
  10. 10Hungry Man frozen Salisbury steak with gravyMeals, Entrees, and Side Dishes0.82 mg
  11. 11Reduced fat meat and cheese turnover, frozenMeals, Entrees, and Side Dishes0.7 mg
  12. 12Frozen cheese lasagna, preparedMeals, Entrees, and Side Dishes0.7 mg
  13. 13Frozen lasagna with meat sauce, preparedMeals, Entrees, and Side Dishes0.64 mg
  14. 14Frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes0.64 mg
  15. 15Baked frozen vegetable lasagnaMeals, Entrees, and Side Dishes0.63 mg
  16. 16Frozen reduced-fat chicken or turkey turnoversMeals, Entrees, and Side Dishes0.62 mg
  17. 17Canned pasta with sliced franks in tomato sauceMeals, Entrees, and Side Dishes0.58 mg
  18. 18Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes0.57 mg
  19. 19Canned macaroni and cheeseMeals, Entrees, and Side Dishes0.55 mg
  20. 20Frozen macaroni and cheeseMeals, Entrees, and Side Dishes0.54 mg
  21. 21Frozen unprepared cheese turnovers, tomato sauceMeals, Entrees, and Side Dishes0.54 mg
  22. 22Canned pasta with tomato sauceMeals, Entrees, and Side Dishes0.54 mg
  23. 23Lean Pockets ham and cheddarMeals, Entrees, and Side Dishes0.53 mg
  24. 24Canned spaghetti with meatballs in tomato sauceMeals, Entrees, and Side Dishes0.51 mg
  25. 25Salisbury steak with gravy, frozenMeals, Entrees, and Side Dishes0.5 mg
  26. 26Prepared frozen beef pot pieMeals, Entrees, and Side Dishes0.5 mg
  27. 27Banquet frozen family-size Salisbury steakMeals, Entrees, and Side Dishes0.47 mg
  28. 28Canned cheese ravioliMeals, Entrees, and Side Dishes0.47 mg
  29. 29Unprepared reduced-fat macaroni and cheese mixMeals, Entrees, and Side Dishes0.45 mg
  30. 30Frozen cheese lasagna, unpreparedMeals, Entrees, and Side Dishes0.43 mg
  31. 31Egg, meat and cheese turnover, frozenMeals, Entrees, and Side Dishes0.43 mg
  32. 32White and wild rice mix, unpreparedMeals, Entrees, and Side Dishes0.42 mg
  33. 33Breaded chicken thighs, frozen, reheatedMeals, Entrees, and Side Dishes0.42 mg
  34. 34Microwaved beef and bean burritoMeals, Entrees, and Side Dishes0.42 mg
  35. 35Frozen beef and bean burritoMeals, Entrees, and Side Dishes0.41 mg
  36. 36Microwavable canned macaroni and cheeseMeals, Entrees, and Side Dishes0.41 mg
  37. 37Lean Pockets meatballs and mozzarellaMeals, Entrees, and Side Dishes0.41 mg
  38. 38Hot Pockets chicken, broccoli, cheddar croissant, frozenMeals, Entrees, and Side Dishes0.4 mg
  39. 39Canned meat ravioli with tomato or meat sauceMeals, Entrees, and Side Dishes0.4 mg
  40. 40Unprepared dry cheese-flavored rice mixMeals, Entrees, and Side Dishes0.4 mg
  41. 41Heated refrigerated pork egg rollsMeals, Entrees, and Side Dishes0.4 mg
  42. 42Prepared box macaroni and cheese mixMeals, Entrees, and Side Dishes0.4 mg
  43. 43Frozen Hot Pockets meatballs and mozzarella sandwichMeals, Entrees, and Side Dishes0.39 mg
  44. 44Unprepared box macaroni and cheese mixMeals, Entrees, and Side Dishes0.39 mg
  45. 45Frozen cheese ravioli with tomato sauce, unpreparedMeals, Entrees, and Side Dishes0.39 mg
  46. 46Rice-A-Roni chicken flavor, unpreparedMeals, Entrees, and Side Dishes0.38 mg
  47. 47Frozen turkey, stuffing, potatoes, veggies, microwavedMeals, Entrees, and Side Dishes0.38 mg
  48. 48Beef flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes0.37 mg
  49. 49Oven-heated frozen beef and cheese taquitosMeals, Entrees, and Side Dishes0.37 mg
  50. 50Seasoned yellow rice mix, unpreparedMeals, Entrees, and Side Dishes0.35 mg
  51. 51Hot Pockets ham and cheese croissant, frozenMeals, Entrees, and Side Dishes0.35 mg
  52. 52Frozen corn dogs, preparedMeals, Entrees, and Side Dishes0.34 mg
  53. 53Rice and vermicelli mix, chicken flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes0.34 mg
  54. 54Fresh refrigerated cheese tortelliniMeals, Entrees, and Side Dishes0.33 mg
  55. 55Rice and vermicelli mix, beef flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes0.33 mg
  56. 56Boxed macaroni and cheese with dry sauce mix, uncookedMeals, Entrees, and Side Dishes0.32 mg
  57. 57Frozen bean and cheese burritoMeals, Entrees, and Side Dishes0.32 mg
  58. 58Unprepared microwaveable macaroni and cheeseMeals, Entrees, and Side Dishes0.32 mg
  59. 59Sausage, egg and cheese breakfast biscuitMeals, Entrees, and Side Dishes0.31 mg
  60. 60Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)Meals, Entrees, and Side Dishes0.3 mg
  61. 61Frozen precooked chicken nuggetsMeals, Entrees, and Side Dishes0.29 mg
  62. 62Frozen chicken nuggets, white meat, not reheatedMeals, Entrees, and Side Dishes0.29 mg
  63. 63Jimmy Dean frozen sausage egg cheese biscuitMeals, Entrees, and Side Dishes0.29 mg
  64. 64Spanish rice mix, unpreparedMeals, Entrees, and Side Dishes0.28 mg
  65. 65Rice pilaf flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes0.28 mg
  66. 66Beef pasta mix, unpreparedMeals, Entrees, and Side Dishes0.28 mg
  67. 67Four cheese lasagna mix, unpreparedMeals, Entrees, and Side Dishes0.28 mg
  68. 68Heated refrigerated chicken egg rollsMeals, Entrees, and Side Dishes0.26 mg
  69. 69Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes0.26 mg
  70. 70Breaded chicken tenders, frozen, preparedMeals, Entrees, and Side Dishes0.25 mg
  71. 71Oven-heated frozen chicken and cheese taquitosMeals, Entrees, and Side Dishes0.25 mg
  72. 72Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mixMeals, Entrees, and Side Dishes0.25 mg
  73. 73Prepared Spanish rice mix, with oil or tomatoesMeals, Entrees, and Side Dishes0.24 mg
  74. 74Italian lasagna mix, unpreparedMeals, Entrees, and Side Dishes0.24 mg
  75. 75Cheeseburger macaroni mix, unpreparedMeals, Entrees, and Side Dishes0.23 mg
  76. 76Frozen potato or cheese-filled dumplingsMeals, Entrees, and Side Dishes0.23 mg
  77. 77Frozen pizza rolls, unpreparedMeals, Entrees, and Side Dishes0.22 mg
  78. 78Prepared frozen vegetable egg rollsMeals, Entrees, and Side Dishes0.21 mg
  79. 79Potato salad with eggMeals, Entrees, and Side Dishes0.21 mg
  80. 80Frozen chicken pot pie, preparedMeals, Entrees, and Side Dishes0.21 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.