Foods high in zinc

Unsweetened baking chocolate, squares tops the list with 12.7 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. 1Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)12.7 mg116% DV
  2. 2Milk chocolate coated peanutsSweets · 1 cup (149 g)3.9 mg35% DV
  3. 3Milk chocolateSweets · 1 cup chips (168 g)3.9 mg35% DV
  4. 4Nuts in syrup toppingSweets · 1 cup (328 g)3.4 mg31% DV
  5. 5Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)3.3 mg30% DV
  6. 6Unsweetened carob candySweets · 1 bar (3 oz) (87 g)3.1 mg28% DV
  7. 7Semisweet chocolate with butterSweets · 1 cup chips (6 oz package) (170 g)2.8 mg25% DV
  8. 8Chocolate fudge syrupSweets · 1 cup (304 g)2.5 mg23% DV
  9. 9Milk chocolate coated raisinsSweets · 1 cup (180 g)2.3 mg20% DV
  10. 10Light corn syrupSweets · 1 cup (341 g)1.5 mg14% DV
  11. 11Snickers BarSweets · 1 bar (2 oz) (57 g)1.4 mg13% DV
  12. 12Sorghum syrupSweets · 1 cup (330 g)1.4 mg12% DV
  13. 13Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)1.3 mg12% DV
  14. 14Plain halavahSweets · 1 oz (28.4 g)1.2 mg11% DV
  15. 15Maple syrupSweets · 1 serving 1/4 cup (83 g)1.2 mg11% DV
  16. 16Yogurt confectioner's coatingSweets · 1 cup chips (170 g)1.2 mg11% DV
  17. 17Peanut barSweets · 1 oz (28.4 g)1.1 mg10% DV
  18. 18Sesame crunch candySweets · 1 oz (28.4 g)1.1 mg10% DV
  19. 19Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)1 mg9% DV
  20. 20M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)0.95 mg9% DV
  21. 21Rich chocolate ice creamSweets · 1 cup (148 g)0.95 mg9% DV
  22. 22Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)0.94 mg9% DV
  23. 23Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)0.92 mg8% DV
  24. 24Frozen yogurts, chocolate, nonfat milk, sweetened without sugarSweets · 1 cup (186 g)0.91 mg8% DV
  25. 25Egg custard, dry mixSweets · 1 package (3 oz) (85 g)0.89 mg8% DV
  26. 26Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)0.89 mg8% DV
  27. 27Low sugar chocolate covered candiesSweets · 1 serving (36 g)0.89 mg8% DV
  28. 28Fruit syrupSweets · 1 cup (334 g)0.87 mg8% DV
  29. 29Egg custard, dry mix, prepared with 2% milkSweets · 0.5 cup (141 g)0.86 mg8% DV
  30. 30Hershey's Payday BarSweets · 1 serving (52 g)0.82 mg7% DV
  31. 31Reese's Fast Break milk chocolate peanut butter nougatSweets · 1 serving 1 bar (56 g)0.81 mg7% DV
  32. 32Twix peanut butter cookie barsSweets · 1 package (1.77 oz) (50 g)0.81 mg7% DV
  33. 33Baked egg custardSweets · 0.5 cup (141 g)0.76 mg7% DV
  34. 34Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)0.75 mg7% DV
  35. 35Nestle Butterfinger CrispSweets · 1 piece (60 g)0.74 mg7% DV
  36. 36Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)0.73 mg7% DV
  37. 37Pancake syrup, 2% maple, with potassiumSweets · 1 cup (315 g)0.72 mg7% DV
  38. 38Chocolate rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)0.72 mg7% DV
  39. 39Caramel custard flan, prepared from recipeSweets · 0.5 cup (153 g)0.72 mg7% DV
  40. 40Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)0.72 mg7% DV
  41. 41Fat-free vanilla ice creamSweets · 0.5 cup (67 g)0.71 mg6% DV
  42. 42Chocolate rennin, dry mix, prepared with whole milkSweets · 0 cup (142 g)0.71 mg6% DV
  43. 43Reese's Nutrageous Candy BarSweets · 1 bar 1.92 oz (54 g)0.7 mg6% DV
  44. 44Mars M&M's Almond Chocolate CandiesSweets · 1 serving 1.31 oz bag (37 g)0.69 mg6% DV
  45. 45M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)0.69 mg6% DV
  46. 46Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)0.68 mg6% DV
  47. 47Praline, prepared from recipeSweets · 1 piece (39 g)0.65 mg6% DV
  48. 48Fat-free chocolate frozen milk dessertSweets · 1 cup (137 g)0.64 mg6% DV
  49. 49Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coatedSweets · 1 bar (78 g)0.64 mg6% DV
  50. 50Unsweetened rennin tabletsSweets · 1 package (0.35 oz) (9.9 g)0.63 mg6% DV
  51. 51White chocolateSweets · 1 bar (3 oz) (85 g)0.63 mg6% DV
  52. 525th Avenue Candy BarSweets · 1 bar 2 oz (56 g)0.63 mg6% DV
  53. 53Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (147 g)0.62 mg6% DV
  54. 54Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)0.61 mg6% DV
  55. 55Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)0.61 mg6% DV
  56. 56Nestle Butterfinger barSweets · 1 serving 2.1 oz bar (60 g)0.6 mg5% DV
  57. 57Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)Sweets · 1 oz (28.4 g)0.6 mg5% DV
  58. 58Reese's peanut butter cupsSweets · 1 package 1.6 oz 2 cups (45 g)0.58 mg5% DV
  59. 59Milk chocolate coated coffee beansSweets · 1 oz (28.4 g)0.57 mg5% DV
  60. 60Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)0.57 mg5% DV
  61. 61M&M's 3 Musketeers Truffle CrispSweets · 1 serving (31 g)0.57 mg5% DV
  62. 62Peanut butter confectioner's coatingSweets · 1 oz (28.4 g)0.57 mg5% DV
  63. 63Canadian maple syrupSweets · 60 milliliter (80 g)0.56 mg5% DV
  64. 64Mars almond barSweets · 1 bar (1.76 oz) (50 g)0.56 mg5% DV
  65. 65Light vanilla ice creamSweets · 1 serving 1/2 cup (76 g)0.55 mg5% DV
  66. 66Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)0.55 mg5% DV
  67. 67Toblerone milk chocolate with honey and almond nougatSweets · 1 bar (35 g)0.54 mg5% DV
  68. 68Reese's Pieces candySweets · 1 package 1.63 oz (46 g)0.53 mg5% DV
  69. 69Dark chocolate coated coffee beansSweets · 1 serving 28 pieces (40 g)0.53 mg5% DV
  70. 70Reese's Fast BreakSweets · 2 oz bar (56 g)0.53 mg5% DV
  71. 71Hershey's Milk Chocolate with Almond BitesSweets · 17 pieces (39 g)0.52 mg5% DV
  72. 72Coconut cream pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (140 g)0.52 mg5% DV
  73. 73Vanilla rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)0.51 mg5% DV
  74. 74Caramel custard flan, dry mix, prepared with 2% milkSweets · 0 cup (141 g)0.51 mg5% DV
  75. 75Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (140 g)0.5 mg5% DV
  76. 76Schiff Tiger's Milk BarSweets · 1 bar (35 g)0.5 mg5% DV
  77. 77Rich vanilla ice creamSweets · 0.5 cup (107 g)0.5 mg5% DV
  78. 78M&M's Pretzel Chocolate CandiesSweets · 0.25 cup (40 g)0.5 mg5% DV
  79. 79Banana pudding, prepared with 2% milkSweets · 0.5 cup From 19211 (142 g)0.5 mg5% DV
  80. 80Caramel flan, prepared with whole milkSweets · 0 cup (141 g)0.49 mg4% DV
  81. 81Chocolate frozen yogurtSweets · 1 cup (174 g)0.49 mg4% DV
  82. 82Flavored frozen yogurtSweets · 1 cup (174 g)0.49 mg4% DV
  83. 83Rice pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)0.49 mg4% DV
  84. 84Rice pudding, dry mix, prepared with whole milkSweets · 0.5 cup (128 g)0.49 mg4% DV
  85. 85Rice pudding, ready-to-eatSweets · 1 serving 4 oz pudding cup (113 g)0.49 mg4% DV
  86. 86Instant banana pudding, prepared with 2% milkSweets · 0.5 cup From 19191 (147 g)0.49 mg4% DV
  87. 87Coconut cream pudding, instant dry mix, 2% milkSweets · 0.5 cup (147 g)0.49 mg4% DV
  88. 88Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (147 g)0.49 mg4% DV
  89. 89Coconut bar, not chocolate coveredSweets · 1 bar (47 g)0.48 mg4% DV
  90. 90Lemon pudding, prepared with whole milkSweets · 0.5 cup (147 g)0.47 mg4% DV
  91. 91Mars Twix chocolate fudge cookie barsSweets · 2 cookie 2011 label (51 g)0.47 mg4% DV
  92. 92Vanilla pudding, instant dry mix, whole milkSweets · 0.5 cup (142 g)0.47 mg4% DV
  93. 93Light vanilla soft-serve ice creamSweets · 1 serving 1/2 cup (88 g)0.47 mg4% DV
  94. 94Malt syrupSweets · 1 cup (332 g)0.46 mg4% DV
  95. 95Frozen novelties, No Sugar Added, FUDGSICLE popsSweets · 1 serving (84 g)0.46 mg4% DV
  96. 96Vanilla pudding, dry mix, prepared with whole milkSweets · 0.5 cup (140 g)0.46 mg4% DV
  97. 97Mr. Goodbar chocolate barSweets · 1 bar (1.75 oz) (49 g)0.46 mg4% DV
  98. 98Vanilla ice creamSweets · 1 serving 1/2 cup (66 g)0.46 mg4% DV
  99. 99Tapioca pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)0.45 mg4% DV
  100. 100French vanilla soft-serve ice creamSweets · 0.5 cup (4 fl oz) (86 g)0.45 mg4% DV

More rankings

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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.