Foods high in zinc

Chicken heart, simmered tops the list with 10.6 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.

1. 1Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)10.6 mg96% DV
2. 2Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)9.1 mg83% DV
3. 3Capon giblets, cooked, simmeredPoultry Products · 1 cup, chopped or diced (145 g)6.8 mg62% DV
4. 4Simmered roasting chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)6.7 mg61% DV
5. 5Mechanically deboned turkey, rawPoultry Products · 0.5 lb (227 g)6.6 mg60% DV
6. 6Simmered chicken gizzardsPoultry Products · 1 cup chopped or dice (145 g)6.4 mg58% DV
7. 7Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)6.2 mg56% DV
8. 8Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products · 1 paired cooked w crumbles (155 g)5.8 mg53% DV
9. 9Turkey back, meat and skin, roastedPoultry Products · 1 cup, chopped or diced (140 g)5.5 mg50% DV
10. 10Cooked dovePoultry Products · 1 cup, chopped or diced (140 g)5.4 mg49% DV
11. 11Emu oyster, rawPoultry Products · 3 oz (85 g)5.1 mg46% DV
12. 12Squab, meat only, rawPoultry Products · 1 squab (168 g)4.5 mg41% DV
13. 13Roasted goose meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook goose) (143 g)4.5 mg41% DV
14. 14Squab, raw, meat and skinPoultry Products · 1 squab (199 g)4.4 mg40% DV
15. 15Stewed stewing chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)4.4 mg40% DV
16. 16Emu inside drum, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)4.3 mg39% DV
17. 17Mechanically deboned poultry, from hens, rawPoultry Products · 0.5 lb (227 g)4.3 mg39% DV
18. 18Ostrich oyster, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)4.2 mg38% DV
19. 19Ostrich outside strip, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)4.2 mg38% DV
20. 20Ostrich inside strip, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)4.2 mg38% DV
21. 21Mechanically deboned poultry, without skin, rawPoultry Products · 0.5 lb (227 g)4.1 mg38% DV
22. 22Ostrich tip trimmed, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)4.1 mg37% DV
23. 23Chicken dark meat, friedPoultry Products · 1 cup (140 g)4.1 mg37% DV
24. 24Ground emu, rawPoultry Products · 1 patty (117 g)4.1 mg37% DV
25. 25Ostrich top loin, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)4 mg36% DV
26. 26Ostrich inside leg, cookedPoultry Products · 1 serving ( 3 oz ) (85 g)4 mg36% DV
27. 27Chicken dark meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)3.9 mg36% DV
28. 28Turkey heart, cooked, simmeredPoultry Products · 3 oz (85 g)3.9 mg36% DV
29. 29Capon giblets, rawPoultry Products · 1 giblets (115 g)3.9 mg35% DV
30. 30Ground emu, pan-broiledPoultry Products · 1 serving ( 3 oz ) (85 g)3.9 mg35% DV
31. 31Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)3.9 mg35% DV
32. 32Ground ostrich, rawPoultry Products · 1 patty (109 g)3.8 mg35% DV
33. 33Emu outside drum, rawPoultry Products · 3 oz (85 g)3.8 mg35% DV
34. 34Roasted turkey drumstick, meat onlyPoultry Products · 3 oz (85 g)3.8 mg35% DV
35. 35Turkey liver, rawPoultry Products · 4 oz (113 g)3.8 mg35% DV
36. 36Chicken dark meat, stewedPoultry Products · 1 cup, chopped or diced (140 g)3.7 mg34% DV
37. 37Chicken drumstick, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)3.7 mg34% DV
38. 38Emu inside drum, rawPoultry Products · 3 oz (85 g)3.7 mg33% DV
39. 39Ground ostrich, pan-broiledPoultry Products · 1 serving ( 3 oz ) (85 g)3.7 mg33% DV
40. 40Emu full rump, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)3.7 mg33% DV
41. 41Roasted goose, with skinPoultry Products · 1 cup, chopped or diced (140 g)3.7 mg33% DV
42. 42Turkey giblets, rawPoultry Products · 4 oz (113 g)3.6 mg33% DV
43. 43Turkey giblets, simmeredPoultry Products · 3 oz (85 g)3.6 mg33% DV
44. 44Roasted duck meatPoultry Products · 1 cup, chopped or diced (140 g)3.6 mg33% DV
45. 45Turkey leg, meat and skin, roastedPoultry Products · 3 oz (85 g)3.6 mg33% DV
46. 46Smoked turkey drumstick, cooked, with skin, bone removedPoultry Products · 3 oz with bone, cooked (yield after bone removed) (85 g)3.6 mg33% DV
47. 47Chicken thigh, meat only, stewedPoultry Products · 1 cup, chopped or diced (140 g)3.6 mg33% DV
48. 48Simmered chicken gibletsPoultry Products · 3 oz (85 g)3.6 mg33% DV
49. 49Turkey drumstick, meat and skin, roastedPoultry Products · 3 oz (85 g)3.6 mg33% DV
50. 50Raw turkey drumstick, meat onlyPoultry Products · 4 oz (113 g)3.5 mg32% DV
51. 51Pre-basted turkey thigh, meat and skin, roastedPoultry Products · 3 oz (85 g)3.5 mg32% DV
52. 52Turkey neck, meat only, simmeredPoultry Products · 3 oz (85 g)3.4 mg31% DV
53. 53Turkey gizzard, rawPoultry Products · 4 oz (113 g)3.4 mg31% DV
54. 54Ostrich outside strip, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3.4 mg31% DV
55. 55Chicken liver, pan-friedPoultry Products · 3 oz (85 g)3.4 mg31% DV
56. 56Chicken leg, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)3.4 mg31% DV
57. 57Chicken liver, simmeredPoultry Products · 3 oz (85 g)3.4 mg31% DV
58. 58Ostrich inside strip, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3.4 mg31% DV
59. 59Raw turkey thigh, meat onlyPoultry Products · 4 oz (113 g)3.3 mg30% DV
60. 60Turkey gizzard, cooked, simmeredPoultry Products · 3 oz (85 g)3.3 mg30% DV
61. 61Ostrich outside leg, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3.3 mg30% DV
62. 62Turkey drumstick, meat and skin, rawPoultry Products · 4 oz (113 g)3.3 mg30% DV
63. 63Ostrich inside leg, rawPoultry Products · 1 serving ( cooked from 4 oz raw ) (85 g)3.3 mg30% DV
64. 64Ostrich tenderloin, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3.3 mg30% DV
65. 65Turkey leg, meat and skin, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook turkey) (105 g)3.2 mg29% DV
66. 66Ostrich round, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3.2 mg29% DV
67. 67Chicken neck, meat only, simmeredPoultry Products · 3 oz (85 g)3.2 mg29% DV
68. 68Ostrich top loin, rawPoultry Products · 1 serving (cooked from 4 oz raw) (85 g)3.2 mg29% DV
69. 69Ostrich tip trimmed, rawPoultry Products · 1 serving ( cooked from 4 oz raw) (85 g)3.2 mg29% DV
70. 70Ostrich fan, rawPoultry Products · 1 serving ( cooked from 4oz raw) (85 g)3.2 mg29% DV
71. 71Turkey, ground, 93% lean, 7% fat, patties, broiledPoultry Products · 3 oz (85 g)3.2 mg29% DV
72. 72Chicken meat, friedPoultry Products · 1 cup, chopped or diced (140 g)3.1 mg29% DV
73. 73Turkey, ground, 85% lean, 15% fat, rawPoultry Products · 4 oz (113 g)3.1 mg28% DV
74. 74Raw chicken gizzardsPoultry Products · 4 oz (113 g)3.1 mg28% DV
75. 75Emu full rump, rawPoultry Products · 3 oz (85 g)3.1 mg28% DV
76. 76Ostrich oyster, rawPoultry Products · 1 serving ( cooked from 4 oz raw) (85 g)3.1 mg28% DV
77. 77Raw turkey back, meat only, with added solutionPoultry Products · 4 oz (113 g)3 mg28% DV
78. 78Turkey dark meat, raw, meat only, added solutionPoultry Products · 4 oz (113 g)3 mg28% DV
79. 79Turkey drumstick, meat only, with added solution, rawPoultry Products · 4 oz (113 g)3 mg28% DV
80. 80Turkey thigh, meat only, with solution, rawPoultry Products · 4 oz (113 g)3 mg28% DV
81. 81Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products · 3 oz (85 g)3 mg28% DV
82. 82Chicken liver, rawPoultry Products · 4 oz (113 g)3 mg27% DV
83. 83Turkey thigh, meat only, roastedPoultry Products · 3 oz (85 g)3 mg27% DV
84. 84Turkey back, meat only, roastedPoultry Products · 3 oz (85 g)3 mg27% DV
85. 85Turkey dark meat, roastedPoultry Products · 3 oz (85 g)3 mg27% DV
86. 86Roasted roasting chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)3 mg27% DV
87. 87Emu fan fillet, rawPoultry Products · 1 serving ( 3 oz ) (85 g)3 mg27% DV
88. 88Raw turkey wing, meat onlyPoultry Products · 4 oz (113 g)2.9 mg27% DV
89. 89Chicken meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)2.9 mg27% DV
90. 90Turkey thigh, meat and skin, rawPoultry Products · 4 oz (113 g)2.9 mg27% DV
91. 91Mechanically deboned poultry, with skin, rawPoultry Products · 0.5 lb (227 g)2.9 mg27% DV
92. 92Turkey thigh, meat only, rawPoultry Products · 4 oz (113 g)2.9 mg27% DV
93. 93Turkey back, meat only, rawPoultry Products · 4 oz (113 g)2.9 mg27% DV
94. 94Emu top loin, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)2.9 mg26% DV
95. 95Turkey dark meat, roasted, meat only, added solutionPoultry Products · 3 oz (85 g)2.9 mg26% DV
96. 96Turkey drumstick, meat only, with solution, roastedPoultry Products · 3 oz (85 g)2.9 mg26% DV
97. 97Turkey thigh, meat only, with solution, roastedPoultry Products · 3 oz (85 g)2.9 mg26% DV
98. 98Raw goose liverPoultry Products · 1 liver (94 g)2.9 mg26% DV
99. 99Chicken dark meat and skin, friedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (110 g)2.9 mg26% DV
100. 100Turkey dark meat, meat and skin, roastedPoultry Products · 3 oz (85 g)2.8 mg26% DV

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.