Foods high in zinc

Pulled pork in barbecue sauce tops the list with 4.6 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. 1Pulled pork in barbecue sauceMeals, Entrees, and Side Dishes · 1 cup (249 g)4.6 mg42% DV
  2. 2Canned corned beef hash with potatoMeals, Entrees, and Side Dishes · 1 cup (236 g)3.3 mg30% DV
  3. 3Prepared frozen beef pot pieMeals, Entrees, and Side Dishes · 1 pie, cooked (average weight) (268 g)2.9 mg27% DV
  4. 4Reduced fat frozen beef macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving (269 g)2.9 mg26% DV
  5. 5Canned chili without beansMeals, Entrees, and Side Dishes · 1 cup (240 g)2.7 mg24% DV
  6. 6Frozen unprepared pork and vegetable potstickersMeals, Entrees, and Side Dishes · 5 pieces 1 serving (145 g)2.4 mg22% DV
  7. 7Microwavable chili with beansMeals, Entrees, and Side Dishes · 1 cup (244 g)2.3 mg21% DV
  8. 8Canned chili con carne with beansMeals, Entrees, and Side Dishes · 1 cup (242 g)2.2 mg20% DV
  9. 9Frozen cheese lasagna, preparedMeals, Entrees, and Side Dishes · 1 cup 1 serving (225 g)2 mg19% DV
  10. 10Baked frozen vegetable lasagnaMeals, Entrees, and Side Dishes · 1 serving (227 g)2 mg18% DV
  11. 11Canned beef stewMeals, Entrees, and Side Dishes · 1 cup (1 serving) (196 g)2 mg18% DV
  12. 12Reduced fat meat and cheese turnover, frozenMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)1.9 mg17% DV
  13. 13Breaded chicken thighs, frozen, reheatedMeals, Entrees, and Side Dishes · 1 thigh with bone and breading (133 g)1.8 mg17% DV
  14. 14Frozen unprepared cheese turnovers, tomato sauceMeals, Entrees, and Side Dishes · 1 serving 4.5 oz (127 g)1.6 mg15% DV
  15. 15Lean Pockets ham and cheddarMeals, Entrees, and Side Dishes · 1 hot pocket (1 NLEA serving) (127 g)1.5 mg14% DV
  16. 16Frozen cheese lasagna, unpreparedMeals, Entrees, and Side Dishes · 1 cup 1 serving (237 g)1.5 mg14% DV
  17. 17Frozen spaghetti with meat sauceMeals, Entrees, and Side Dishes · 1 serving (283 g)1.4 mg13% DV
  18. 18Microwaved beef and bean burritoMeals, Entrees, and Side Dishes · 1 burrito cooked (116 g)1.4 mg13% DV
  19. 19Frozen beef and bean burritoMeals, Entrees, and Side Dishes · 1 burrito frozen (139 g)1.4 mg13% DV
  20. 20Unprepared reduced-fat macaroni and cheese mixMeals, Entrees, and Side Dishes · 1 serving (3.5 oz) (99 g)1.3 mg12% DV
  21. 21Frozen reduced-fat chicken or turkey turnoversMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)1.3 mg12% DV
  22. 22Canned pasta with sliced franks in tomato sauceMeals, Entrees, and Side Dishes · 1 serving (1 cup) (252 g)1.3 mg12% DV
  23. 23Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)Meals, Entrees, and Side Dishes · 1 bowl (340 g)1.3 mg12% DV
  24. 24Frozen chicken pot pie, preparedMeals, Entrees, and Side Dishes · 1 pie (302 g)1.3 mg12% DV
  25. 25Frozen Hot Pockets meatballs and mozzarella sandwichMeals, Entrees, and Side Dishes · 1 hot pocket (1 NLEA serving) (127 g)1.3 mg11% DV
  26. 26Egg, meat and cheese turnover, frozenMeals, Entrees, and Side Dishes · 1 piece turnover 1 serving (127 g)1.3 mg11% DV
  27. 27Canned spaghetti with meatballs in tomato sauceMeals, Entrees, and Side Dishes · 1 cup (246 g)1.3 mg11% DV
  28. 28Lean Pockets meatballs and mozzarellaMeals, Entrees, and Side Dishes · 1 each (128 g)1.3 mg11% DV
  29. 29Sausage, egg and cheese breakfast biscuitMeals, Entrees, and Side Dishes · 1 biscuit (126 g)1.2 mg11% DV
  30. 30Prepared box macaroni and cheese mixMeals, Entrees, and Side Dishes · 1 cup prepared (189 g)1.2 mg11% DV
  31. 31Beef pasta mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (122 g)1.2 mg11% DV
  32. 32Hot Pockets ham and cheese croissant, frozenMeals, Entrees, and Side Dishes · 1 serving (1 hot pocket) (127 g)1.2 mg11% DV
  33. 33Hot Pockets chicken, broccoli, cheddar croissant, frozenMeals, Entrees, and Side Dishes · 1 serving (1 hot pocket) (127 g)1.2 mg11% DV
  34. 34Jimmy Dean frozen sausage egg cheese biscuitMeals, Entrees, and Side Dishes · 1 biscuit (128 g)1.2 mg11% DV
  35. 35Italian lasagna mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (141 g)1.2 mg11% DV
  36. 36Microwavable canned macaroni and cheeseMeals, Entrees, and Side Dishes · 7.5 oz 1 serving (213 g)1.2 mg11% DV
  37. 37Four cheese lasagna mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (117 g)1.1 mg10% DV
  38. 38White and wild rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 cup (191 g)1.1 mg10% DV
  39. 39Canned macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving (244 g)1.1 mg10% DV
  40. 40Frozen macaroni and cheeseMeals, Entrees, and Side Dishes · 1 cup (137 g)1.1 mg10% DV
  41. 41Rice and vermicelli mix, chicken flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes · 1 cup (233 g)1.1 mg10% DV
  42. 42Frozen lasagna with meat sauce, preparedMeals, Entrees, and Side Dishes · 1 piece side (123 g)1.1 mg10% DV
  43. 43Frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes · 1 piece side (134 g)1.1 mg10% DV
  44. 44Rice and vermicelli mix, beef flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes · 1 cup (247 g)1 mg9% DV
  45. 45Canned meat ravioli with tomato or meat sauceMeals, Entrees, and Side Dishes · 1 cup (262 g)1 mg9% DV
  46. 46Cheeseburger macaroni mix, unpreparedMeals, Entrees, and Side Dishes · 1 package (123 g)1 mg9% DV
  47. 47Canned pasta with tomato sauceMeals, Entrees, and Side Dishes · 1 serving (1 NLEA serving) (252 g)0.96 mg9% DV
  48. 48Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mixMeals, Entrees, and Side Dishes · 1 cup (198 g)0.93 mg8% DV
  49. 49Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarineMeals, Entrees, and Side Dishes · 1 cup (238 g)0.93 mg8% DV
  50. 50Frozen bean and cheese burritoMeals, Entrees, and Side Dishes · 1 burrito (129 g)0.92 mg8% DV
  51. 51Canned cheese ravioliMeals, Entrees, and Side Dishes · 1 cup (242 g)0.87 mg8% DV
  52. 52Boxed macaroni and cheese with dry sauce mix, uncookedMeals, Entrees, and Side Dishes · 1 serving (makes about 1 cup prepared) (70 g)0.86 mg8% DV
  53. 53Unprepared dry cheese-flavored rice mixMeals, Entrees, and Side Dishes · 0.25 cup dry rice mix (57 g)0.83 mg8% DV
  54. 54Fresh refrigerated cheese tortelliniMeals, Entrees, and Side Dishes · 0.75 cup (81 g)0.83 mg8% DV
  55. 55Unprepared microwaveable macaroni and cheeseMeals, Entrees, and Side Dishes · 1 serving 1 pouch (61 g)0.75 mg7% DV
  56. 56Hungry Man frozen Salisbury steak with gravyMeals, Entrees, and Side Dishes · 1 patty (64 g)0.72 mg7% DV
  57. 57Seasoned yellow rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 serving (2 oz) (57 g)0.69 mg6% DV
  58. 58Frozen cheese ravioli with tomato sauce, unpreparedMeals, Entrees, and Side Dishes · 1 cup (159 g)0.68 mg6% DV
  59. 59Frozen precooked chicken nuggetsMeals, Entrees, and Side Dishes · 1 serving (87 g)0.68 mg6% DV
  60. 60Frozen corn dogs, preparedMeals, Entrees, and Side Dishes · 1 corndog (78 g)0.66 mg6% DV
  61. 61Frozen chicken nuggets, white meat, not reheatedMeals, Entrees, and Side Dishes · 1 serving (82 g)0.61 mg6% DV
  62. 62Prepared Spanish rice mix, with oil or tomatoesMeals, Entrees, and Side Dishes · 1 cup (198 g)0.59 mg5% DV
  63. 63Frozen pizza rolls, unpreparedMeals, Entrees, and Side Dishes · 1 serving 6 rolls (80 g)0.58 mg5% DV
  64. 64Banquet frozen family-size Salisbury steakMeals, Entrees, and Side Dishes · 1 patty (72 g)0.53 mg5% DV
  65. 65Frozen potato or cheese-filled dumplingsMeals, Entrees, and Side Dishes · 3 pieces pierogies (114 g)0.5 mg5% DV
  66. 66Salisbury steak with gravy, frozenMeals, Entrees, and Side Dishes · 1 patty (63 g)0.47 mg4% DV
  67. 67Oven-heated frozen beef and cheese taquitosMeals, Entrees, and Side Dishes · 1 piece (42 g)0.44 mg4% DV
  68. 68Potato salad with eggMeals, Entrees, and Side Dishes · 0.5 cup (125 g)0.41 mg4% DV
  69. 69Unprepared box macaroni and cheese mixMeals, Entrees, and Side Dishes · 1 serving (3.5 oz) (25 g)0.33 mg3% DV
  70. 70Prepared frozen vegetable egg rollsMeals, Entrees, and Side Dishes · 1 egg roll (68 g)0.31 mg3% DV
  71. 71Oven-heated frozen chicken and cheese taquitosMeals, Entrees, and Side Dishes · 1 piece (42 g)0.3 mg3% DV
  72. 72Heated refrigerated pork egg rollsMeals, Entrees, and Side Dishes · 1 oz (28.4 g)0.26 mg2% DV
  73. 73Low-fat frozen lasagna with meat and sauceMeals, Entrees, and Side Dishes · 1 oz (28.4 g)0.24 mg2% DV
  74. 74Heated refrigerated chicken egg rollsMeals, Entrees, and Side Dishes · 1 oz (28.4 g)0.15 mg1% DV
  75. 75Rice-A-Roni chicken flavor, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (10.2 g)0.14 mg1% DV
  76. 76Frozen turkey, stuffing, potatoes, veggies, microwavedMeals, Entrees, and Side Dishes · 1 oz (28.4 g)0.14 mg1% DV
  77. 77Breaded chicken tenders, frozen, preparedMeals, Entrees, and Side Dishes · 1 piece (21 g)0.13 mg1% DV
  78. 78Beef flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (9 g)0.12 mg1% DV
  79. 79Rice pilaf flavor rice and vermicelli mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (9.6 g)0.097 mg1% DV
  80. 80Spanish rice mix, unpreparedMeals, Entrees, and Side Dishes · 1 tbsp (8.8 g)0.091 mg1% 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.