Foods high in zinc

TGI Friday's classic sirloin steak tops the list with 5.5 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.

1. 1TGI Friday's classic sirloin steakRestaurant Foods5.5 mg50% DV
2. 2Sirloin steakRestaurant Foods5.4 mg49% DV
3. 3Cracker Barrel grilled sirloin steakRestaurant Foods5.4 mg49% DV
4. 4Applebee's 9 oz house sirloin steakRestaurant Foods5.3 mg49% DV
5. 5Denny's top sirloin steakRestaurant Foods5.3 mg48% DV
6. 6On The Border cheese quesadillaRestaurant Foods2.3 mg21% DV
7. 7TGI Friday's fried mozzarellaRestaurant Foods2.2 mg20% DV
8. 8Applebee's chiliRestaurant Foods2.2 mg20% DV
9. 9Chili with meat and beansRestaurant Foods2.2 mg20% DV
10. 10Cheese quesadilla, Mexican styleRestaurant Foods2.2 mg20% DV
11. 11Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods2.1 mg20% DV
12. 12Fried mozzarella sticksRestaurant Foods2.1 mg19% DV
13. 13Applebee's mozzarella sticksRestaurant Foods2 mg18% DV
14. 14Denny's mozzarella cheese sticksRestaurant Foods2 mg18% DV
15. 15On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods2 mg18% DV
16. 16On The Border cheese enchiladaRestaurant Foods1.9 mg17% DV
17. 17Latino pupusas con quesoRestaurant Foods1.9 mg17% DV
18. 18Latino beef empanadasRestaurant Foods1.9 mg17% DV
19. 19Mexican restaurant cheese enchiladaRestaurant Foods1.8 mg17% DV
20. 20Latino pupusas del cerdoRestaurant Foods1.6 mg15% DV
21. 21Chinese beef and vegetablesRestaurant Foods1.5 mg14% DV
22. 22Carabba's lasagneRestaurant Foods1.4 mg12% DV
23. 23Italian restaurant lasagna with meatRestaurant Foods1.3 mg12% DV
24. 24Olive Garden lasagna classicoRestaurant Foods1.3 mg12% DV
25. 25Mexican restaurant cheese tamalesRestaurant Foods1.3 mg12% DV
26. 26Chinese General Tso's chickenRestaurant Foods1.3 mg12% DV
27. 27Pork tamaleRestaurant Foods1.2 mg11% DV
28. 28Carrabba's chicken parmesanRestaurant Foods1.2 mg11% DV
29. 29Chinese orange chickenRestaurant Foods1.1 mg10% DV
30. 30Sweet and sour pork, ChineseRestaurant Foods1.1 mg10% DV
31. 31Tripe soupRestaurant Foods1.1 mg10% DV
32. 32Denny's spaghetti and meatballsRestaurant Foods1 mg9% DV
33. 33Spaghetti and meatballsRestaurant Foods1 mg9% DV
34. 34On The Border refried beansRestaurant Foods0.98 mg9% DV
35. 35Chicken parmesan without pastaRestaurant Foods0.95 mg9% DV
36. 36Cracker Barrel farm raised catfishRestaurant Foods0.94 mg9% DV
37. 37Latino pupusas con frijolesRestaurant Foods0.94 mg9% DV
38. 38Chinese sesame chickenRestaurant Foods0.91 mg8% DV
39. 39Restaurant, Latino, bunuelos (fried yeast bread)Restaurant Foods0.91 mg8% DV
40. 40Mexican refried beansRestaurant Foods0.88 mg8% DV
41. 41Olive Garden chicken parmigianaRestaurant Foods0.86 mg8% DV
42. 42Denny's golden fried shrimpRestaurant Foods0.85 mg8% DV
43. 43Cracker Barrel mac and cheeseRestaurant Foods0.83 mg8% DV
44. 44Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods0.83 mg8% DV
45. 45Carrabba's cheese ravioli with marinaraRestaurant Foods0.81 mg7% DV
46. 46Cracker Barrel country fried shrimpRestaurant Foods0.8 mg7% DV
47. 47ArepaRestaurant Foods0.8 mg7% DV
48. 48Restaurant breaded fried shrimpRestaurant Foods0.79 mg7% DV
49. 49Applebee's Double Crunch ShrimpRestaurant Foods0.78 mg7% DV
50. 50Latino chicken and rice entreeRestaurant Foods0.78 mg7% DV
51. 51Olive Garden cheese ravioli with marinaraRestaurant Foods0.75 mg7% DV
52. 52Chinese kung pao chickenRestaurant Foods0.74 mg7% DV
53. 53Cheese ravioli with marinara sauceRestaurant Foods0.74 mg7% DV
54. 54Rice and black beansRestaurant Foods0.74 mg7% DV
55. 55Rice and pigeonpeasRestaurant Foods0.74 mg7% DV
56. 56Denny's star shaped chicken nuggetsRestaurant Foods0.73 mg7% DV
57. 57TGI Friday's breaded shrimpRestaurant Foods0.73 mg7% DV
58. 58Applebee's chicken tendersRestaurant Foods0.71 mg6% DV
59. 59Applebee's chicken tendersRestaurant Foods0.71 mg6% DV
60. 60Denny's chicken stripsRestaurant Foods0.71 mg6% DV
61. 61Rice and red beansRestaurant Foods0.71 mg6% DV
62. 62Carrabba's spaghetti with meat sauceRestaurant Foods0.7 mg6% DV
63. 63Chinese fried rice without meatRestaurant Foods0.69 mg6% DV
64. 64Italian spaghetti with meat sauceRestaurant Foods0.69 mg6% DV
65. 65Olive Garden spaghetti with meat sauceRestaurant Foods0.68 mg6% DV
66. 66Restaurant chicken tendersRestaurant Foods0.68 mg6% DV
67. 67Cracker Barrel fried chicken tendersRestaurant Foods0.67 mg6% DV
68. 68Restaurant chicken fingersRestaurant Foods0.67 mg6% DV
69. 69Black bean soupRestaurant Foods0.67 mg6% DV
70. 70Cracker Barrel fried chicken tendersRestaurant Foods0.66 mg6% DV
71. 71TGI Friday's chicken fingersRestaurant Foods0.65 mg6% DV
72. 72Restaurant mac and cheeseRestaurant Foods0.64 mg6% DV
73. 73Chinese assorted egg rollsRestaurant Foods0.62 mg6% DV
74. 74Latino corn tamaleRestaurant Foods0.62 mg6% DV
75. 75TGI Friday's chicken fingersRestaurant Foods0.62 mg6% DV
76. 76Denny's macaroni and cheeseRestaurant Foods0.58 mg5% DV
77. 77TGI Friday's mac and cheeseRestaurant Foods0.58 mg5% DV
78. 78Applebee's Kraft Macaroni & CheeseRestaurant Foods0.57 mg5% DV
79. 79TGI Friday's french friesRestaurant Foods0.57 mg5% DV
80. 80Cracker Barrel thick-cut onion ringsRestaurant Foods0.55 mg5% DV
81. 81Denny's onion ringsRestaurant Foods0.55 mg5% DV
82. 82Chinese lemon chickenRestaurant Foods0.51 mg5% DV
83. 83Restaurant french friesRestaurant Foods0.51 mg5% DV
84. 84Onion ringsRestaurant Foods0.51 mg5% DV
85. 85Arroz con lecheRestaurant Foods0.5 mg5% DV
86. 86Applebee's french friesRestaurant Foods0.49 mg4% DV
87. 87Chinese shrimp and vegetablesRestaurant Foods0.49 mg4% DV
88. 88Mexican Spanish riceRestaurant Foods0.48 mg4% DV
89. 89Denny's french friesRestaurant Foods0.46 mg4% DV
90. 90Denny's fried battered fish filletRestaurant Foods0.44 mg4% DV
91. 91Applebee's crunchy onion ringsRestaurant Foods0.43 mg4% DV
92. 92Chinese chicken and vegetablesRestaurant Foods0.43 mg4% DV
93. 93Cracker Barrel steak friesRestaurant Foods0.42 mg4% DV
94. 94Chinese sweet and sour chickenRestaurant Foods0.42 mg4% DV
95. 95Restaurant battered fried fish filletRestaurant Foods0.39 mg4% DV
96. 96On The Border Mexican riceRestaurant Foods0.38 mg3% DV
97. 97Chinese vegetable lo mein, without meatRestaurant Foods0.36 mg3% DV
98. 98Spaghetti with pomodoro sauce, no meatRestaurant Foods0.35 mg3% DV
99. 99Applebee's hand battered fishRestaurant Foods0.34 mg3% DV
100. 100Olive Garden spaghetti with pomodoroRestaurant Foods0.34 mg3% 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.