Foods high in zinc

TGI Friday's classic sirloin steak tops the list with 9.8 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. 1TGI Friday's classic sirloin steakRestaurant Foods · 1 serving (176 g)9.8 mg89% DV
2. 2Sirloin steakRestaurant Foods · 1 serving (166 g)9 mg82% DV
3. 3Applebee's 9 oz house sirloin steakRestaurant Foods · 1 serving (157 g)8.4 mg76% DV
4. 4Cracker Barrel grilled sirloin steakRestaurant Foods · 1 steak (151 g)8.2 mg74% DV
5. 5On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 2-3 tacos per serving (324 g)6.4 mg58% DV
6. 6Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 1 to 3 tacos per serving (281 g)6 mg55% DV
7. 7Applebee's mozzarella sticksRestaurant Foods · 1 serving (289 g)5.8 mg53% DV
8. 8Denny's top sirloin steakRestaurant Foods · 1 steak (107 g)5.6 mg51% DV
9. 9Fried mozzarella sticksRestaurant Foods · 1 serving (245 g)5.1 mg46% DV
10. 10TGI Friday's fried mozzarellaRestaurant Foods · 1 serving (212 g)4.7 mg43% DV
11. 11On The Border cheese quesadillaRestaurant Foods · 1 serving 1 quesadilla (203 g)4.7 mg43% DV
12. 12On The Border cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (250 g)4.7 mg43% DV
13. 13Denny's mozzarella cheese sticksRestaurant Foods · 1 serving (228 g)4.5 mg41% DV
14. 14Mexican restaurant cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (244 g)4.5 mg41% DV
15. 15Cheese quesadilla, Mexican styleRestaurant Foods · 1 serving serving size varied on diameter and count of quesadila (205 g)4.4 mg40% DV
16. 16Applebee's chiliRestaurant Foods · 1 serving (182 g)4.1 mg37% DV
17. 17Chili with meat and beansRestaurant Foods · 1 serving (182 g)4.1 mg37% DV
18. 18Mexican restaurant cheese tamalesRestaurant Foods · 1 serving serving size varied from 1 to 3 tamales (302 g)4 mg36% DV
19. 19Carrabba's chicken parmesanRestaurant Foods · 1 serving (339 g)3.9 mg36% DV
20. 20Chicken parmesan without pastaRestaurant Foods · 1 serving (301 g)2.9 mg26% DV
21. 21Olive Garden chicken parmigianaRestaurant Foods · 1 serving (304 g)2.6 mg24% DV
22. 22Latino pupusas con quesoRestaurant Foods · 1 piece (117 g)2.2 mg20% DV
23. 23Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods · 1 serving (257 g)2.1 mg19% DV
24. 24Tripe soupRestaurant Foods · 1 cup (200 g)2.1 mg19% DV
25. 25Latino pupusas del cerdoRestaurant Foods · 1 piece (122 g)2 mg18% DV
26. 26Pork tamaleRestaurant Foods · 1 piece (142 g)1.7 mg15% DV
27. 27Cracker Barrel farm raised catfishRestaurant Foods · 1 serving (178 g)1.7 mg15% DV
28. 28Latino beef empanadasRestaurant Foods · 1 piece (89 g)1.7 mg15% DV
29. 29Black bean soupRestaurant Foods · 1 cup (246 g)1.6 mg15% DV
30. 30Applebee's Double Crunch ShrimpRestaurant Foods · 1 serving (206 g)1.6 mg15% DV
31. 31Applebee's crunchy onion ringsRestaurant Foods · 1 serving (350 g)1.5 mg14% DV
32. 32Applebee's chicken tendersRestaurant Foods · 1 serving (209 g)1.5 mg13% DV
33. 33TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)1.5 mg13% DV
34. 34Cracker Barrel mac and cheeseRestaurant Foods · 1 serving (175 g)1.5 mg13% DV
35. 35Cracker Barrel thick-cut onion ringsRestaurant Foods · 1 serving (261 g)1.4 mg13% DV
36. 36Arroz con lecheRestaurant Foods · 1 serving (283 g)1.4 mg13% DV
37. 37Denny's spaghetti and meatballsRestaurant Foods · 1 cup (134 g)1.4 mg13% DV
38. 38Spaghetti and meatballsRestaurant Foods · 1 cup (134 g)1.4 mg13% DV
39. 39Denny's chicken stripsRestaurant Foods · 1 serving (194 g)1.4 mg13% DV
40. 40TGI Friday's mac and cheeseRestaurant Foods · 1 serving (236 g)1.4 mg12% DV
41. 41Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)1.4 mg12% DV
42. 42Restaurant mac and cheeseRestaurant Foods · 1 serving (210 g)1.3 mg12% DV
43. 43Restaurant breaded fried shrimpRestaurant Foods · 1 serving (169 g)1.3 mg12% DV
44. 44On The Border refried beansRestaurant Foods · 1 cup (135 g)1.3 mg12% DV
45. 45Onion ringsRestaurant Foods · 1 serving (259 g)1.3 mg12% DV
46. 46Mexican refried beansRestaurant Foods · 1 cup (148 g)1.3 mg12% DV
47. 47TGI Friday's breaded shrimpRestaurant Foods · 1 serving (175 g)1.3 mg12% DV
48. 48Cracker Barrel country fried shrimpRestaurant Foods · 1 serving (149 g)1.2 mg11% DV
49. 49Latino pupusas con frijolesRestaurant Foods · 1 piece (126 g)1.2 mg11% DV
50. 50Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (175 g)1.2 mg11% DV
51. 51Rice and red beansRestaurant Foods · 1 cup (157 g)1.1 mg10% DV
52. 52Latino chicken and rice entreeRestaurant Foods · 1 cup (141 g)1.1 mg10% DV
53. 53Rice and black beansRestaurant Foods · 1 cup (146 g)1.1 mg10% DV
54. 54TGI Friday's french friesRestaurant Foods · 1 serving (184 g)1 mg10% DV
55. 55Denny's macaroni and cheeseRestaurant Foods · 1 serving (180 g)1 mg9% DV
56. 56Latino corn tamaleRestaurant Foods · 1 piece (166 g)1 mg9% DV
57. 57Applebee's Kraft Macaroni & CheeseRestaurant Foods · 1 serving (180 g)1 mg9% DV
58. 58Chinese fried rice without meatRestaurant Foods · 1 cup (133 g)0.92 mg8% DV
59. 59Denny's onion ringsRestaurant Foods · 1 serving (166 g)0.91 mg8% DV
60. 60Denny's fried battered fish filletRestaurant Foods · 1 serving (201 g)0.88 mg8% DV
61. 61Restaurant battered fried fish filletRestaurant Foods · 1 serving (226 g)0.88 mg8% DV
62. 62TGI Friday's chicken fingersRestaurant Foods · 1 serving (141 g)0.87 mg8% DV
63. 63Restaurant french friesRestaurant Foods · 1 serving (170 g)0.87 mg8% DV
64. 64Rice and pigeonpeasRestaurant Foods · 1 cup (115 g)0.85 mg8% DV
65. 65Applebee's hand battered fishRestaurant Foods · 1 serving (250 g)0.85 mg8% DV
66. 66Denny's golden fried shrimpRestaurant Foods · 1 serving (100 g)0.85 mg8% DV
67. 67Cracker Barrel steak friesRestaurant Foods · 1 serving (198 g)0.83 mg8% DV
68. 68Applebee's french friesRestaurant Foods · 1 serving (164 g)0.8 mg7% DV
69. 69ArepaRestaurant Foods · 1 piece (98 g)0.78 mg7% DV
70. 70Restaurant chicken fingersRestaurant Foods · 1 serving (114 g)0.76 mg7% DV
71. 71Denny's french friesRestaurant Foods · 1 serving (165 g)0.76 mg7% DV
72. 72Chinese orange chickenRestaurant Foods · 3 pieces (63 g)0.71 mg6% DV
73. 73Applebee's chicken tendersRestaurant Foods · 1 serving (3 pieces) (99 g)0.7 mg6% DV
74. 74Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (103 g)0.69 mg6% DV
75. 75Chinese General Tso's chickenRestaurant Foods · 3 pieces (53 g)0.69 mg6% DV
76. 76Chinese chicken and vegetablesRestaurant Foods · 1 cup (153 g)0.66 mg6% DV
77. 77Restaurant, Latino, bunuelos (fried yeast bread)Restaurant Foods · 1 piece (70 g)0.64 mg6% DV
78. 78Mexican Spanish riceRestaurant Foods · 1 cup (116 g)0.56 mg5% DV
79. 79Chinese assorted egg rollsRestaurant Foods · 1 piece (89 g)0.55 mg5% DV
80. 80Chinese vegetable lo mein, without meatRestaurant Foods · 1 cup (136 g)0.49 mg4% DV
81. 81Denny's star shaped chicken nuggetsRestaurant Foods · 1 serving 4 pieces in serving (67 g)0.49 mg4% DV
82. 82Sweet and sour pork, ChineseRestaurant Foods · 3 pieces (41.8 g)0.45 mg4% DV
83. 83On The Border Mexican riceRestaurant Foods · 1 cup (114 g)0.43 mg4% DV
84. 84Chinese lemon chickenRestaurant Foods · 3 pieces (73 g)0.37 mg3% DV
85. 85Chinese vegetable chow meinRestaurant Foods · 1 cup (195 g)0.37 mg3% DV
86. 86Denny's hash brownsRestaurant Foods · 1 serving (124 g)0.36 mg3% DV
87. 87Restaurant hash brownsRestaurant Foods · 1 serving (124 g)0.36 mg3% DV
88. 88Cracker Barrel coleslawRestaurant Foods · 1 serving (167 g)0.27 mg2% DV
89. 89Chinese sweet and sour chickenRestaurant Foods · 3 pieces (55 g)0.23 mg2% DV
90. 90ColeslawRestaurant Foods · 1 serving (108 g)0.19 mg2% DV
91. 91Denny's coleslawRestaurant Foods · 1 serving (91 g)0.18 mg2% DV
92. 92Applebee's coleslawRestaurant Foods · 1 serving (76 g)0.14 mg1% 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.