Foods high in zinc

Pork Boston butt steaks, lean, braised tops the list with 4.4 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 Boston butt steaks, lean, braisedPork Products · 3 oz (85 g)4.4 mg40% DV
  2. 2Pork Boston butt steaks, lean, broiledPork Products · 3 oz (85 g)4.3 mg39% DV
  3. 3Pork Boston butt steak, lean, braisedPork Products · 3 oz (85 g)4.1 mg37% DV
  4. 4Pork Boston butt blade steak, lean and fat, braisedPork Products · 3 oz (85 g)4.1 mg37% DV
  5. 5Pork spareribs, lean and fat, braisedPork Products · 3 oz (85 g)3.9 mg36% DV
  6. 6Pork Boston butt blade steak, lean and fat, broiledPork Products · 3 oz (85 g)3.8 mg35% DV
  7. 7Pork Boston butt steak, braisedPork Products · 3 oz (85 g)3.8 mg35% DV
  8. 8Pork country-style ribs, lean, braisedPork Products · 3 oz (85 g)3.8 mg34% DV
  9. 9Pork country-style ribs, braisedPork Products · 3 oz (85 g)3.6 mg33% DV
  10. 10Pork Boston butt roast, lean, roastedPork Products · 3 oz (85 g)3.6 mg33% DV
  11. 11Pork shoulder, whole, lean, roastedPork Products · 3 oz (85 g)3.5 mg32% DV
  12. 12Pork leg cap steak, broiledPork Products · 3 oz (85 g)3.5 mg32% DV
  13. 13Pork arm picnic, lean, roastedPork Products · 3 oz (85 g)3.5 mg31% DV
  14. 14Pork shoulder blade roasts, lean and fat, roastedPork Products · 3 oz (85 g)3.4 mg31% DV
  15. 15Bone-in pork country-style ribs, lean, roastedPork Products · 3 oz (85 g)3.3 mg30% DV
  16. 16Pork sirloin chops, bone-in, lean, broiledPork Products · 3 oz (85 g)3.3 mg30% DV
  17. 17Pork center loin roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)3.2 mg29% DV
  18. 18Pork country-style ribs, bone-in, lean, broiledPork Products · 3 oz (85 g)3.2 mg29% DV
  19. 19Pork shoulder, whole, lean and fat, roastedPork Products · 3 oz (85 g)3.2 mg29% DV
  20. 20Pork loin sirloin chop, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)3.1 mg28% DV
  21. 21Pork loin, center roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)3 mg27% DV
  22. 22Pork center loin chops, bone-in, lean, braisedPork Products · 3 oz (85 g)3 mg27% DV
  23. 23Pork shoulder arm picnic, lean and fat, roastedPork Products · 3 oz (85 g)2.9 mg27% DV
  24. 24Bone-in center loin chops, lean, pan-friedPork Products · 3 oz (85 g)2.9 mg26% DV
  25. 25Pork loin blade roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)2.9 mg26% DV
  26. 26Pork country-style ribs, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)2.9 mg26% DV
  27. 27Pork center rib chops, bone-in, lean, braisedPork Products · 3 oz (85 g)2.9 mg26% DV
  28. 28Pork Boston butt steaks, lean, rawPork Products · 3 oz (85 g)2.9 mg26% DV
  29. 29Pork arm picnic, lean, braisedPork Products · 3 oz (85 g)2.8 mg26% DV
  30. 30Pork loin blade chops, bone-in, lean, broiledPork Products · 3 oz (85 g)2.8 mg26% DV
  31. 31Pork loin blade chops, bone-in, lean, braisedPork Products · 3 oz (85 g)2.8 mg25% DV
  32. 32Pork loin, center chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)2.8 mg25% DV
  33. 33Pickled pork hocksPork Products · 3 oz (117 g)2.8 mg25% DV
  34. 34Pork, fresh, whole ham, lean only, roastedPork Products · 3 oz (85 g)2.8 mg25% DV
  35. 35Pork spareribs, lean and fat, roastedPork Products · 3 oz (85 g)2.8 mg25% DV
  36. 36Pork back ribs, roastedPork Products · 3 oz (85 g)2.8 mg25% DV
  37. 37Ground pork, cookedPork Products · 3 oz (85 g)2.7 mg25% DV
  38. 38Pork loin, blade roasts, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)2.7 mg25% DV
  39. 39Bone-in pork center loin chops, pan-friedPork Products · 3 oz (85 g)2.7 mg25% DV
  40. 40Pork leg cap steak, boneless, lean and fat, rawPork Products · 3 oz (85 g)2.7 mg25% DV
  41. 41Cured ham rump, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)2.7 mg24% DV
  42. 42Pork loin, blade chops, bone-in, lean and fat, broiledPork Products · 3 oz (85 g)2.7 mg24% DV
  43. 43Pork shoulder, whole, lean, rawPork Products · 3 oz (85 g)2.7 mg24% DV
  44. 44Pork loin, blade chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)2.6 mg24% DV
  45. 45Pork loin, center rib chops, bone-in, lean and fat, braisedPork Products · 3 oz (85 g)2.6 mg24% DV
  46. 46Pork Boston butt steak, lean, rawPork Products · 3 oz (85 g)2.6 mg24% DV
  47. 47Pork shoulder arm picnic, lean and fat, braisedPork Products · 3 oz (85 g)2.6 mg24% DV
  48. 48Ham, water added, shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)2.6 mg24% DV
  49. 49Pork center rib roasts, bone-in, lean, roastedPork Products · 3 oz (85 g)2.6 mg24% DV
  50. 50Pork Boston butt blade steak, lean and fat, rawPork Products · 3 oz (85 g)2.6 mg24% DV
  51. 51Pork backribs, roastedPork Products · 3 oz (85 g)2.6 mg24% DV
  52. 52Ham, natural juices, shank, bone-in, lean, roastedPork Products · 3 oz (85 g)2.6 mg24% DV
  53. 53Trimmed pork cuts, cookedPork Products · 3 oz (85 g)2.6 mg24% DV
  54. 54Cured ham slice, bone-in, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.6 mg23% DV
  55. 55Bone-in ham slice, lean, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.6 mg23% DV
  56. 56Pork loin blade chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)2.6 mg23% DV
  57. 57Pork loin chop, bone-in, lean, pan-friedPork Products · 3 oz (85 g)2.6 mg23% DV
  58. 58Pork country-style ribs, lean, rawPork Products · 3 oz (85 g)2.5 mg23% DV
  59. 59Pork, fresh, whole ham, lean and fat, roastedPork Products · 3 oz (85 g)2.5 mg23% DV
  60. 60Pork tenderloin, broiledPork Products · 3 oz (85 g)2.5 mg23% DV
  61. 61Cured pork shoulder, lean, roastedPork Products · 3 oz (85 g)2.5 mg23% DV
  62. 62Bone-in ham rump, roastedPork Products · 3 oz (3 oz) (85 g)2.5 mg22% DV
  63. 63Pork loin center rib roast, bone-in, lean and fat, roastedPork Products · 3 oz (85 g)2.5 mg22% DV
  64. 64Pork, trimmed, lean, cookedPork Products · 3 oz (85 g)2.5 mg22% DV
  65. 65Pork tenderloin, lean and fat, broiledPork Products · 3 oz (85 g)2.5 mg22% DV
  66. 66Pork, cured, ham, boneless, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)2.4 mg22% DV
  67. 67Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roastedPork Products · 3 oz (85 g)2.4 mg22% DV
  68. 68Pork loin chop, bone-in, pan-friedPork Products · 3 oz (85 g)2.4 mg22% DV
  69. 69Cured ham slice, bone-in, lean and fat, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.4 mg22% DV
  70. 70Bone-in ham, pan-broiledPork Products · 3 oz (3 oz) (85 g)2.4 mg22% DV
  71. 71Trimmed pork loin and shoulder, lean, cookedPork Products · 3 oz (85 g)2.4 mg22% DV
  72. 72Pork leg sirloin tip roast, braisedPork Products · 3 oz (85 g)2.4 mg22% DV
  73. 73Bone-in pork center rib chops, pan-friedPork Products · 3 oz (85 g)2.4 mg22% DV
  74. 74Pork loin roast, boneless, lean, roastedPork Products · 3 oz (85 g)2.4 mg22% DV
  75. 75Pork Boston butt steak, rawPork Products · 3 oz (85 g)2.4 mg22% DV
  76. 76Ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)2.4 mg22% DV
  77. 77Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)2.4 mg22% DV
  78. 78Country-style pork ham, lean, rawPork Products · 3 oz (85 g)2.4 mg22% DV
  79. 79Bone-in ham shank, lean, unheatedPork Products · 3 oz (85 g)2.4 mg22% DV
  80. 80Cured ham shank, bone-in, lean, roastedPork Products · 3 oz (3 oz) (85 g)2.4 mg21% DV
  81. 81Pork country-style ribs, rawPork Products · 3 oz (85 g)2.4 mg21% DV
  82. 82Pork loin blade, bone-in, lean, rawPork Products · 3 oz (85 g)2.3 mg21% DV
  83. 83Pork petite tender, boneless, lean and fat, broiledPork Products · 3 oz (85 g)2.3 mg21% DV
  84. 84Pork back ribs, rawPork Products · 3 oz (85 g)2.3 mg21% DV
  85. 85Cured ham shank, bone-in, lean and fat, roastedPork Products · 3 oz (3 oz) (85 g)2.3 mg21% DV
  86. 86Pork shoulder, whole, lean and fat, rawPork Products · 3 oz (85 g)2.3 mg21% DV
  87. 87Pork, fresh, ham shank, lean only, roastedPork Products · 3 oz (85 g)2.3 mg21% DV
  88. 88Pork country-style ribs, boneless, lean, roastedPork Products · 3 oz (85 g)2.3 mg21% DV
  89. 89Boneless pork center rib roasts, roastedPork Products · 3 oz (85 g)2.2 mg20% DV
  90. 90Boneless pork ham, roastedPork Products · 3 oz (85 g)2.2 mg20% DV
  91. 91Roasted low sodium boneless hamPork Products · 3 oz, boneless (85 g)2.2 mg20% DV
  92. 92Pork sirloin roasts, bone-in, lean, roastedPork Products · 3 oz (Yield from 1 cooked roast, with refuse, weighing 1515g) (85 g)2.2 mg20% DV
  93. 93Cured ham rump, bone-in, lean, unheatedPork Products · 3 oz (85 g)2.2 mg20% DV
  94. 94Bone-in ham shank, roastedPork Products · 3 oz (3 oz) (85 g)2.2 mg20% DV
  95. 95Pork, ground, 96% lean / 4% fat, cooked, pan-broiledPork Products · 3 oz grilled patties (85 g)2.2 mg20% DV
  96. 96Pork, ground, 72% lean / 28% fat, cooked, crumblesPork Products · 3 oz (85 g)2.2 mg20% DV
  97. 97Whole pork ham, lean, roastedPork Products · 3 oz (85 g)2.2 mg20% DV
  98. 98Pork, ground, 84% lean / 16% fat, cooked, crumblesPork Products · 3 oz grilled patties (85 g)2.2 mg20% DV
  99. 99Trimmed pork loin and shoulder, lean and fat, cookedPork Products · 3 oz (85 g)2.2 mg20% DV
  100. 100Pork loin, blade, bone-in, lean and fat, rawPork Products · 3 oz (85 g)2.2 mg20% 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.