Foods high in zinc

Partially defatted glandless cottonseed meal tops the list with 12.3 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. 1Partially defatted glandless cottonseed mealNut and Seed Products12.3 mg112% DV
  2. 2Cottonseed flour, partially defatted, glandlessNut and Seed Products11.7 mg106% DV
  3. 3Low fat glandless cottonseed flourNut and Seed Products11.6 mg106% DV
  4. 4Partially defatted sesame flourNut and Seed Products10.7 mg97% DV
  5. 5High-fat sesame flourNut and Seed Products10.7 mg97% DV
  6. 6Tahini from unroasted kernelsNut and Seed Products10.4 mg95% DV
  7. 7Roasted pumpkin seeds, saltedNut and Seed Products10.3 mg94% DV
  8. 8Roasted pumpkin seeds, unsaltedNut and Seed Products10.3 mg94% DV
  9. 9Dried watermelon seed kernelsNut and Seed Products10.2 mg93% DV
  10. 10Sesame meal, partially defattedNut and Seed Products10.2 mg93% DV
  11. 11Toasted sesame seeds, saltedNut and Seed Products10.2 mg93% DV
  12. 12Toasted sesame seeds, unsaltedNut and Seed Products10.2 mg93% DV
  13. 13Sesame flour, low-fatNut and Seed Products10 mg91% DV
  14. 14Hulled hemp seedsNut and Seed Products9.9 mg90% DV
  15. 15Pumpkin and squash seed kernels, driedNut and Seed Products7.8 mg71% DV
  16. 16Whole dried sesame seedsNut and Seed Products7.8 mg70% DV
  17. 17Roasted pumpkin seeds, saltedNut and Seed Products7.6 mg69% DV
  18. 18Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products7.6 mg69% DV
  19. 19Sesame pasteNut and Seed Products7.3 mg66% DV
  20. 20Whole roasted and toasted sesame seedsNut and Seed Products7.2 mg65% DV
  21. 21Pine nuts, driedNut and Seed Products6.5 mg59% DV
  22. 22Raw pumpkin seedsNut and Seed Products6.3 mg58% DV
  23. 23Creamy sesame butterNut and Seed Products6 mg55% DV
  24. 24Glandless cottonseed kernels, roastedNut and Seed Products6 mg55% DV
  25. 25Dry roasted sunflower seed kernels, with saltNut and Seed Products6 mg55% DV
  26. 26Pine nuts, rawNut and Seed Products5.7 mg52% DV
  27. 27Dry roasted cashews, saltedNut and Seed Products5.6 mg51% DV
  28. 28Cashews, dry roasted, unsaltedNut and Seed Products5.6 mg51% DV
  29. 29Raw sunflower seed kernelsNut and Seed Products5.6 mg51% DV
  30. 30Oil roasted cashews, saltedNut and Seed Products5.3 mg49% DV
  31. 31Cashews, oil roasted, unsaltedNut and Seed Products5.3 mg49% DV
  32. 32Toasted sunflower seeds, saltedNut and Seed Products5.3 mg48% DV
  33. 33Toasted sunflower seeds, unsaltedNut and Seed Products5.3 mg48% DV
  34. 34Dry roasted sunflower seeds, saltedNut and Seed Products5.3 mg48% DV
  35. 35Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products5.3 mg48% DV
  36. 36Oil roasted sunflower seeds, saltedNut and Seed Products5.2 mg47% DV
  37. 37Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products5.2 mg47% DV
  38. 38Plain unsalted cashew butterNut and Seed Products5.2 mg47% DV
  39. 39Raw cashewsNut and Seed Products5.1 mg46% DV
  40. 40Dry roasted pecans, saltedNut and Seed Products5.1 mg46% DV
  41. 41Dry roasted pecans, unsaltedNut and Seed Products5.1 mg46% DV
  42. 42Safflower seed kernels, driedNut and Seed Products5 mg46% DV
  43. 43Safflower seed meal, partially defattedNut and Seed Products5 mg46% DV
  44. 44Sunflower seed kernels, driedNut and Seed Products5 mg45% DV
  45. 45Partially defatted sunflower seed flourNut and Seed Products5 mg45% DV
  46. 46Salted sunflower seed butterNut and Seed Products4.9 mg44% DV
  47. 47Unsalted sunflower seed butterNut and Seed Products4.9 mg44% DV
  48. 48Ground flaxseedNut and Seed Products4.7 mg43% DV
  49. 49Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products4.7 mg42% DV
  50. 50Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products4.7 mg42% DV
  51. 51Tahini from raw stone ground kernelsNut and Seed Products4.6 mg42% DV
  52. 52Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)Nut and Seed Products4.6 mg42% DV
  53. 53TahiniNut and Seed Products4.6 mg42% DV
  54. 54Chia seeds, driedNut and Seed Products4.6 mg42% DV
  55. 55Oil roasted mixed nuts, no peanuts, lightly saltedNut and Seed Products4.6 mg42% DV
  56. 56PecansNut and Seed Products4.5 mg41% DV
  57. 57Oil roasted pecans, saltedNut and Seed Products4.5 mg41% DV
  58. 58Pecans, oil roasted, unsaltedNut and Seed Products4.5 mg41% DV
  59. 59Salted cashew butterNut and Seed Products4.4 mg40% DV
  60. 60FlaxseedNut and Seed Products4.3 mg39% DV
  61. 61Dried hickory nutsNut and Seed Products4.3 mg39% DV
  62. 62Pinyon pine nuts, driedNut and Seed Products4.3 mg39% DV
  63. 63Brazil nuts, dried, unblanchedNut and Seed Products4.1 mg37% DV
  64. 64Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products4.1 mg37% DV
  65. 65Pecans, halves, rawNut and Seed Products3.9 mg36% DV
  66. 66Raw Brazil nutsNut and Seed Products3.8 mg35% DV
  67. 67Dry roasted mixed nuts with peanuts, saltedNut and Seed Products3.8 mg35% DV
  68. 68Dry roasted mixed nuts with peanuts, saltedNut and Seed Products3.8 mg34% DV
  69. 69Coconut flourNut and Seed Products3.7 mg34% DV
  70. 70Planters pistachio blend, dry roasted, saltedNut and Seed Products3.4 mg31% DV
  71. 71Dried black walnutsNut and Seed Products3.4 mg31% DV
  72. 72Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products3.4 mg31% DV
  73. 73Oil roasted mixed nuts with peanuts, saltedNut and Seed Products3.4 mg31% DV
  74. 74Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products3.4 mg31% DV
  75. 75Dry roasted almonds, unsaltedNut and Seed Products3.3 mg30% DV
  76. 76Salted almond butterNut and Seed Products3.3 mg30% DV
  77. 77Plain unsalted almond butterNut and Seed Products3.3 mg30% DV
  78. 78Creamy almond butterNut and Seed Products3.2 mg29% DV
  79. 79Butternuts, driedNut and Seed Products3.1 mg28% DV
  80. 80AlmondsNut and Seed Products3.1 mg28% DV
  81. 81English walnutsNut and Seed Products3.1 mg28% DV
  82. 82Oil roasted almonds, lightly saltedNut and Seed Products3.1 mg28% DV
  83. 83Oil roasted almonds, saltedNut and Seed Products3.1 mg28% DV
  84. 84Oil roasted almonds, unsaltedNut and Seed Products3.1 mg28% DV
  85. 85Walnuts, dry roasted, saltedNut and Seed Products3 mg27% DV
  86. 86Almonds, blanchedNut and Seed Products3 mg27% DV
  87. 87Pili nuts, driedNut and Seed Products3 mg27% DV
  88. 88Wheat-based nut mix, unsaltedNut and Seed Products3 mg27% DV
  89. 89Wheat-based nut formula, saltedNut and Seed Products2.9 mg27% DV
  90. 90Whole almonds, rawNut and Seed Products2.9 mg26% DV
  91. 91Almonds, dry roasted, saltedNut and Seed Products2.8 mg25% DV
  92. 92Almond flourNut and Seed Products2.8 mg25% DV
  93. 93English walnuts, halves, rawNut and Seed Products2.8 mg25% DV
  94. 94Honey roasted almonds, unblanchedNut and Seed Products2.6 mg24% DV
  95. 95Dried Japanese chestnutsNut and Seed Products2.6 mg23% DV
  96. 96Hazelnuts, dry roasted, unsaltedNut and Seed Products2.5 mg23% DV
  97. 97HazelnutsNut and Seed Products2.5 mg22% DV
  98. 98Dry roasted pistachios, saltedNut and Seed Products2.3 mg21% DV
  99. 99Dry roasted pistachios, unsaltedNut and Seed Products2.3 mg21% DV
  100. 100Raw hazelnutsNut and Seed 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.