Foods high in zinc

Pork leg cap steak, boneless, lean and fat, raw tops the list with 7.3 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. 1Pork leg cap steak, boneless, lean and fat, rawPork Products · 1 piece (231 g)7.3 mg67% DV
  2. 2Bone-in pork country-style ribs, lean, roastedPork Products · 1 rack (138 g)5.4 mg49% DV
  3. 3Pork Boston butt steaks, lean, braisedPork Products · 3 oz (85 g)4.4 mg40% DV
  4. 4Pork Boston butt steaks, lean, broiledPork Products · 3 oz (85 g)4.3 mg39% DV
  5. 5Pork Boston butt steak, lean, braisedPork Products · 3 oz (85 g)4.1 mg37% DV
  6. 6Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)4.1 mg37% DV
  7. 7Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)3.9 mg36% DV
  8. 8Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)3.8 mg35% DV
  9. 9Pork Boston butt steak, braisedPork Products · 3 oz (85 g)3.8 mg35% DV
  10. 10Pork Boston butt steaks, lean, rawPork Products · 4 oz (113 g)3.8 mg35% DV
  11. 11Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)3.8 mg34% DV
  12. 12Pork country-style ribs, braisedPork Products · 3 oz (85 g)3.6 mg33% DV
  13. 13Pork Boston butt roast, lean, roastedPork Products · 3 oz (85 g)3.6 mg33% DV
  14. 14Pork shoulder, whole, lean, roastedPork Products · 3 oz (85 g)3.5 mg32% DV
  15. 15Pork Boston butt steak, lean, rawPork Products · 4 oz (113 g)3.5 mg32% DV
  16. 16Pork leg cap steak, broiledPork Products · 3 oz (85 g)3.5 mg32% DV
  17. 17Pork Boston butt blade steak, lean and fat, rawPork Products · 4 oz (113 g)3.5 mg32% DV
  18. 18Pork arm picnic, lean, roastedPork Products · 3 oz (85 g)3.5 mg31% DV
  19. 19Pork country-style ribs, lean, rawPork Products · 4 oz (113 g)3.4 mg31% DV
  20. 20Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)3.4 mg31% DV
  21. 21Pork sirloin chops, bone-in, lean, broiledPork Products · 3 oz (85 g)3.3 mg30% DV
  22. 22Pork top loin chops, boneless, lean, braisedPork Products · 1 chop (135 g)3.2 mg29% DV
  23. 23Pork Boston butt steak, rawPork Products · 4 oz (113 g)3.2 mg29% DV
  24. 24Pork center loin roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)3.2 mg29% DV
  25. 25Pork country-style ribs, bone-in, lean, broiledPork Products · 3 oz (85 g)3.2 mg29% DV
  26. 26Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)3.2 mg29% DV
  27. 27Pork country-style ribs, rawPork Products · 4 oz (113 g)3.1 mg29% DV
  28. 28Pork top loin chops, boneless, lean, broiledPork Products · 1 chop (145 g)3.1 mg28% DV
  29. 29Pork loin blade, bone-in, lean, rawPork Products · 4 oz (113 g)3.1 mg28% DV
  30. 30Pork top loin chop, boneless, lean and fat, braisedPork Products · 1 chop (135 g)3.1 mg28% DV
  31. 31Pork back ribs, rawPork Products · 4 oz (113 g)3.1 mg28% DV
  32. 32Pork loin sirloin chop, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)3.1 mg28% DV
  33. 33Pork shoulder, whole, lean and fat, rawPork Products · 4 oz (113 g)3.1 mg28% DV
  34. 34Pork country-style ribs, bone-in, roastedPork Products · 1 rack (138 g)3 mg28% DV
  35. 35Pork loin, center roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)3 mg27% DV
  36. 36Pork center loin chops, bone-in, lean, braisedPork Products · 3 oz (85 g)3 mg27% DV
  37. 37Reduced sodium bacon, cookedPork Products · 3 oz (85 g)3 mg27% DV
  38. 38Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)2.9 mg27% DV
  39. 39Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 4 oz (113 g)2.9 mg27% DV
  40. 40Bone-in center loin chops, lean, pan-friedPork Products · 3 oz (85 g)2.9 mg26% DV
  41. 41Pork loin blade roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)2.9 mg26% DV
  42. 42Pork country-style ribs, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)2.9 mg26% DV
  43. 43Pork loin, blade, bone-in, lean and fat, rawPork Products · 4 oz (113 g)2.9 mg26% DV
  44. 44Pork backribs, rawPork Products · 4 oz (113 g)2.9 mg26% DV
  45. 45Pork center rib chops, bone-in, lean, braisedPork Products · 3 oz (85 g)2.9 mg26% DV
  46. 46Bacon, bakedPork Products · 3 oz (85 g)2.9 mg26% DV
  47. 47Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)2.8 mg26% DV
  48. 48Pork loin blade chops, bone-in, lean, broiledPork Products · 3 oz (85 g)2.8 mg26% DV
  49. 49Pork spareribs, lean and fat, rawPork Products · 4 oz (113 g)2.8 mg26% DV
  50. 50Pork loin blade chops, bone-in, lean, braisedPork Products · 3 oz (85 g)2.8 mg25% DV
  51. 51Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)2.8 mg25% DV
  52. 52Pickled pork hocksPork Products · 3 oz (117 g)2.8 mg25% DV
  53. 53Pork, fresh, whole ham, lean only, roastedPork Products · 3 oz (85 g)2.8 mg25% DV
  54. 54Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)2.8 mg25% DV
  55. 55Pork back ribs, roastedPork Products · 3 oz (85 g)2.8 mg25% DV
  56. 56Ground pork, cookedPork Products · 3 oz (85 g)2.7 mg25% DV
  57. 57Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)2.7 mg25% DV
  58. 58Pork shoulder arm picnic, lean, rawPork Products · 4 oz (113 g)2.7 mg25% DV
  59. 59Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)2.7 mg25% DV
  60. 60Cured ham rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)2.7 mg24% DV
  61. 61Pork loin, blade chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)2.7 mg24% DV
  62. 62Pork loin, blade chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)2.6 mg24% DV
  63. 63Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)2.6 mg24% DV
  64. 64Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)2.6 mg24% DV
  65. 65Ham, water added, shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)2.6 mg24% DV
  66. 66Pork center rib roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)2.6 mg24% DV
  67. 67Pork backribs, roastedPork Products · 3 oz (85 g)2.6 mg24% DV
  68. 68Bacon, pan-friedPork Products · 3 oz (85 g)2.6 mg24% DV
  69. 69Ham, natural juices, shank, bone-in, lean, roastedPork Products · 1 serving (3 oz) (85 g)2.6 mg24% DV
  70. 70Trimmed pork cuts, cookedPork Products · 3 oz (85 g)2.6 mg24% DV
  71. 71Cured ham slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.6 mg23% DV
  72. 72Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.6 mg23% DV
  73. 73Pork loin blade chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)2.6 mg23% DV
  74. 74Pork loin chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)2.6 mg23% DV
  75. 75Pork, fresh, whole ham, lean only, rawPork Products · 4 oz (113 g)2.6 mg23% DV
  76. 76Pork, fresh, ham shank, lean only, rawPork Products · 4 oz (113 g)2.5 mg23% DV
  77. 77Pork petite tender, boneless, lean and fat, broiledPork Products · 1 piece (92 g)2.5 mg23% DV
  78. 78Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)2.5 mg23% DV
  79. 79Pork tenderloin, broiledPork Products · 3 oz (85 g)2.5 mg23% DV
  80. 80Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)2.5 mg23% DV
  81. 81Pork, fresh, retail cuts, lean only, rawPork Products · 4 oz (113 g)2.5 mg23% DV
  82. 82Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)2.5 mg22% DV
  83. 83Pork loin center rib roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)2.5 mg22% DV
  84. 84Pork, trimmed, lean, cookedPork Products · 3 oz (85 g)2.5 mg22% DV
  85. 85Whole ham, lean and fat, unheatedPork Products · 1 cup (140 g)2.5 mg22% DV
  86. 86Pork tenderloin, lean and fat, broiledPork Products · 3 oz (85 g)2.5 mg22% DV
  87. 87Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)2.4 mg22% DV
  88. 88Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)2.4 mg22% DV
  89. 89Pork loin chop, bone-in, pan-friedPork Products · 3 oz (85 g)2.4 mg22% DV
  90. 90Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.4 mg22% DV
  91. 91Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.4 mg22% DV
  92. 92Trimmed pork loin and shoulder, lean, cookedPork Products · 3 oz (85 g)2.4 mg22% DV
  93. 93Pork leg sirloin tip roast, braisedPork Products · 3 oz (85 g)2.4 mg22% DV
  94. 94Pork shoulder arm picnic, lean and fat, rawPork Products · 4 oz (113 g)2.4 mg22% DV
  95. 95Bone-in pork center rib chops, pan-friedPork Products · 3 oz (85 g)2.4 mg22% DV
  96. 96Pork loin roast, boneless, lean, roastedPork Products · 3 oz (85 g)2.4 mg22% DV
  97. 97Ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)2.4 mg22% DV
  98. 98Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)2.4 mg22% DV
  99. 99Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)2.4 mg22% DV
  100. 100Cured ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)2.4 mg21% DV

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.