Foods high in zinc

Chicken heart, simmered tops the list with 6.2 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. 1Chicken heart, simmeredPoultry Products · 3 oz (85 g)6.2 mg56% DV
  2. 2Raw chicken heartsPoultry Products · 3 oz (85 g)5.6 mg51% DV
  3. 3Chicken giblets, friedPoultry Products · 3 oz (85 g)5.3 mg48% DV
  4. 4Emu oyster, rawPoultry Products · 3 oz (85 g)5.1 mg46% DV
  5. 5Emu inside drum, broiledPoultry Products · 3 oz (85 g)4.3 mg39% DV
  6. 6Ostrich oyster, cookedPoultry Products · 3 oz (85 g)4.2 mg38% DV
  7. 7Ostrich outside strip, cookedPoultry Products · 3 oz (85 g)4.2 mg38% DV
  8. 8Ostrich inside strip, cookedPoultry Products · 3 oz (85 g)4.2 mg38% DV
  9. 9Ostrich tip trimmed, cookedPoultry Products · 3 oz (85 g)4.1 mg37% DV
  10. 10Ostrich top loin, cookedPoultry Products · 3 oz (85 g)4 mg36% DV
  11. 11Ostrich inside leg, cookedPoultry Products · 3 oz (85 g)4 mg36% DV
  12. 12Capon giblets, cooked, simmeredPoultry Products · 3 oz (85 g)4 mg36% DV
  13. 13Simmered roasting chicken gibletsPoultry Products · 3 oz (85 g)3.9 mg36% DV
  14. 14Turkey heart, cooked, simmeredPoultry Products · 3 oz (85 g)3.9 mg36% DV
  15. 15Ground emu, pan-broiledPoultry Products · 3 oz (85 g)3.9 mg35% DV
  16. 16Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)3.9 mg35% DV
  17. 17Emu outside drum, rawPoultry Products · 3 oz (85 g)3.8 mg35% DV
  18. 18Roasted turkey drumstick, meat onlyPoultry Products · 3 oz (85 g)3.8 mg35% DV
  19. 19Simmered chicken gizzardsPoultry Products · 3 oz (85 g)3.8 mg34% DV
  20. 20Emu inside drum, rawPoultry Products · 3 oz (85 g)3.7 mg33% DV
  21. 21Ground ostrich, pan-broiledPoultry Products · 3 oz (85 g)3.7 mg33% DV
  22. 22Emu full rump, broiledPoultry Products · 3 oz (85 g)3.7 mg33% DV
  23. 23Turkey giblets, simmeredPoultry Products · 3 oz (85 g)3.6 mg33% DV
  24. 24Simmered stewing chicken gibletsPoultry Products · 3 oz (85 g)3.6 mg33% DV
  25. 25Turkey leg, meat and skin, roastedPoultry Products · 3 oz (85 g)3.6 mg33% DV
  26. 26Smoked turkey drumstick, cooked, with skin, bone removedPoultry Products · 3 oz with bone, cooked (yield after bone removed) (85 g)3.6 mg33% DV
  27. 27Chicken neck, meat only, friedPoultry Products · 3 oz (85 g)3.6 mg33% DV
  28. 28Simmered chicken gibletsPoultry Products · 3 oz (85 g)3.6 mg33% DV
  29. 29Turkey drumstick, meat and skin, roastedPoultry Products · 3 oz (85 g)3.6 mg33% DV
  30. 30Pre-basted turkey thigh, meat and skin, roastedPoultry Products · 3 oz (85 g)3.5 mg32% DV
  31. 31Turkey neck, meat only, simmeredPoultry Products · 3 oz (85 g)3.4 mg31% DV
  32. 32Ostrich outside strip, rawPoultry Products · 3 oz (85 g)3.4 mg31% DV
  33. 33Chicken liver, pan-friedPoultry Products · 3 oz (85 g)3.4 mg31% DV
  34. 34Chicken liver, simmeredPoultry Products · 3 oz (85 g)3.4 mg31% DV
  35. 35Ostrich inside strip, rawPoultry Products · 3 oz (85 g)3.4 mg31% DV
  36. 36Turkey back, meat and skin, roastedPoultry Products · 3 oz (85 g)3.3 mg30% DV
  37. 37Turkey gizzard, cooked, simmeredPoultry Products · 3 oz (85 g)3.3 mg30% DV
  38. 38Ostrich outside leg, rawPoultry Products · 3 oz (85 g)3.3 mg30% DV
  39. 39Ostrich inside leg, rawPoultry Products · 3 oz (85 g)3.3 mg30% DV
  40. 40Ostrich tenderloin, rawPoultry Products · 3 oz (85 g)3.3 mg30% DV
  41. 41Cooked dovePoultry Products · 3 oz (85 g)3.3 mg30% DV
  42. 42Ostrich round, rawPoultry Products · 3 oz (85 g)3.2 mg29% DV
  43. 43Chicken neck, meat only, simmeredPoultry Products · 3 oz (85 g)3.2 mg29% DV
  44. 44Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products · 3 oz (85 g)3.2 mg29% DV
  45. 45Ostrich top loin, rawPoultry Products · 3 oz (85 g)3.2 mg29% DV
  46. 46Ostrich tip trimmed, rawPoultry Products · 3 oz (85 g)3.2 mg29% DV
  47. 47Ostrich fan, rawPoultry Products · 3 oz (85 g)3.2 mg29% DV
  48. 48Turkey, ground, 93% lean, 7% fat, patties, broiledPoultry Products · 3 oz (85 g)3.2 mg29% DV
  49. 49Emu full rump, rawPoultry Products · 3 oz (85 g)3.1 mg28% DV
  50. 50Ostrich oyster, rawPoultry Products · 3 oz (85 g)3.1 mg28% DV
  51. 51Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products · 3 oz (85 g)3 mg28% DV
  52. 52Ground ostrich, rawPoultry Products · 3 oz (85 g)3 mg27% DV
  53. 53Turkey thigh, meat only, roastedPoultry Products · 3 oz (85 g)3 mg27% DV
  54. 54Turkey back, meat only, roastedPoultry Products · 3 oz (85 g)3 mg27% DV
  55. 55Turkey dark meat, roastedPoultry Products · 3 oz (85 g)3 mg27% DV
  56. 56Emu fan fillet, rawPoultry Products · 3 oz (85 g)3 mg27% DV
  57. 57Ground emu, rawPoultry Products · 3 oz (85 g)3 mg27% DV
  58. 58Emu top loin, broiledPoultry Products · 3 oz (85 g)2.9 mg26% DV
  59. 59Turkey dark meat, roasted, meat only, added solutionPoultry Products · 3 oz (85 g)2.9 mg26% DV
  60. 60Turkey drumstick, meat only, with solution, roastedPoultry Products · 3 oz (85 g)2.9 mg26% DV
  61. 61Turkey thigh, meat only, with solution, roastedPoultry Products · 3 oz (85 g)2.9 mg26% DV
  62. 62Raw roasting chicken gibletsPoultry Products · 3 oz (85 g)2.9 mg26% DV
  63. 63Turkey neck, meat only, rawPoultry Products · 3 oz (85 g)2.9 mg26% DV
  64. 64Capon giblets, rawPoultry Products · 3 oz (85 g)2.9 mg26% DV
  65. 65Turkey liver, rawPoultry Products · 3 oz (85 g)2.9 mg26% DV
  66. 66Turkey dark meat, meat and skin, roastedPoultry Products · 3 oz (85 g)2.8 mg26% DV
  67. 67Chicken giblets, rawPoultry Products · 3 oz (85 g)2.8 mg26% DV
  68. 68Roasted turkey thigh, meat onlyPoultry Products · 3 oz (85 g)2.8 mg25% DV
  69. 69Turkey, ground, 85% lean, 15% fat, patties, broiledPoultry Products · 3 oz (85 g)2.8 mg25% DV
  70. 70Roasted turkey wing, meat onlyPoultry Products · 3 oz (85 g)2.8 mg25% DV
  71. 71Turkey giblets, rawPoultry Products · 3 oz (85 g)2.7 mg25% DV
  72. 72Chicken drumstick, meat only, friedPoultry Products · 3 oz (85 g)2.7 mg25% DV
  73. 73Turkey heart, rawPoultry Products · 3 oz (85 g)2.7 mg25% DV
  74. 74Emu fan fillet, broiledPoultry Products · 3 oz (85 g)2.7 mg25% DV
  75. 75Roasted goose meatPoultry Products · 3 oz (85 g)2.7 mg24% DV
  76. 76Turkey dark meat, roasted, meat and skin, added solutionPoultry Products · 3 oz (85 g)2.7 mg24% DV
  77. 77Stewed stewing chicken dark meatPoultry Products · 3 oz (85 g)2.7 mg24% DV
  78. 78Raw turkey drumstick, meat onlyPoultry Products · 3 oz (85 g)2.7 mg24% DV
  79. 79Ground turkey, cookedPoultry Products · 3 oz (85 g)2.6 mg24% DV
  80. 80Cooked quailPoultry Products · 3 oz (85 g)2.6 mg24% DV
  81. 81Smoked turkey, cooked, skin and bone removedPoultry Products · 3 oz (85 g)2.6 mg24% DV
  82. 82Turkey leg, meat and skin, rawPoultry Products · 3 oz (85 g)2.6 mg24% DV
  83. 83Chicken neck, meat and skin, fried in flourPoultry Products · 3 oz (85 g)2.6 mg24% DV
  84. 84Domestic duck liver, rawPoultry Products · 3 oz (85 g)2.6 mg24% DV
  85. 85Raw goose liverPoultry Products · 3 oz (85 g)2.6 mg24% DV
  86. 86Turkey gizzard, rawPoultry Products · 3 oz (85 g)2.6 mg23% DV
  87. 87Chicken drumstick, meat only, stewedPoultry Products · 3 oz (85 g)2.6 mg23% DV
  88. 88Raw stewing chicken gibletsPoultry Products · 3 oz (85 g)2.6 mg23% DV
  89. 89Emu flat fillet, rawPoultry Products · 3 oz (85 g)2.5 mg23% DV
  90. 90Turkey thigh, meat and skin, roastedPoultry Products · 3 oz (85 g)2.5 mg23% DV
  91. 91Turkey wing, meat and skin, roastedPoultry Products · 3 oz (85 g)2.5 mg23% DV
  92. 92Chicken leg, meat only, friedPoultry Products · 3 oz (85 g)2.5 mg23% DV
  93. 93Rotisserie chicken drumstick, meat only, cookedPoultry Products · 3 oz (85 g)2.5 mg23% DV
  94. 94Cooked smoked turkey, with skin, bonelessPoultry Products · 3 oz, boneless (85 g)2.5 mg23% DV
  95. 95Turkey, ground, 93% lean/ 7% fat, rawPoultry Products · 3 oz (85 g)2.5 mg23% DV
  96. 96Raw turkey thigh, meat onlyPoultry Products · 3 oz (85 g)2.5 mg23% DV
  97. 97Turkey drumstick, meat and skin, rawPoultry Products · 3 oz (85 g)2.5 mg23% DV
  98. 98Chicken dark meat, friedPoultry Products · 3 oz (85 g)2.5 mg22% DV
  99. 99Mechanically deboned turkey, rawPoultry Products · 3 oz (85 g)2.5 mg22% DV
  100. 100Chicken drumstick, meat and skin, fried in flourPoultry Products · 3 oz (85 g)2.5 mg22% 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.