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.

1. 1Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)12.7 mg116% DV
2. 2Twix peanut butter cookie barsSweets · 1 package (9.43 oz) (267 g)4.3 mg39% DV
3. 3Milk chocolate coated peanutsSweets · 1 cup (149 g)3.9 mg35% DV
4. 4Milk chocolateSweets · 1 cup chips (168 g)3.9 mg35% DV
5. 5Nuts in syrup toppingSweets · 1 cup (328 g)3.4 mg31% DV
6. 6Peanut butter confectioner's coatingSweets · 1 cup chips (168 g)3.4 mg31% DV
7. 7Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)3.3 mg30% DV
8. 8Unsweetened carob candySweets · 1 bar (3 oz) (87 g)3.1 mg28% DV
9. 9Semisweet chocolate with butterSweets · 1 cup chips (6 oz package) (170 g)2.8 mg25% DV
10. 10Chocolate fudge syrupSweets · 1 cup (304 g)2.5 mg23% DV
11. 11Milk chocolate coated raisinsSweets · 1 cup (180 g)2.3 mg20% DV
12. 12Maple sugarSweets · 1 oz (28.4 g)1.7 mg16% DV
13. 13Light corn syrupSweets · 1 cup (341 g)1.5 mg14% DV
14. 14Snickers BarSweets · 1 bar (2 oz) (57 g)1.4 mg13% DV
15. 15Sorghum syrupSweets · 1 cup (330 g)1.4 mg12% DV
16. 16Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)1.3 mg12% DV
17. 17Plain halavahSweets · 1 oz (28.4 g)1.2 mg11% DV
18. 18Maple syrupSweets · 1 serving 1/4 cup (83 g)1.2 mg11% DV
19. 19Yogurt confectioner's coatingSweets · 1 cup chips (170 g)1.2 mg11% DV
20. 20Peanut barSweets · 1 oz (28.4 g)1.1 mg10% DV
21. 21Sesame crunch candySweets · 1 oz (28.4 g)1.1 mg10% DV
22. 22Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)1 mg9% DV
23. 23M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)0.95 mg9% DV
24. 24Rich chocolate ice creamSweets · 1 cup (148 g)0.95 mg9% DV
25. 25Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)0.94 mg9% DV
26. 26Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)0.92 mg8% DV
27. 27Frozen yogurts, chocolate, nonfat milk, sweetened without sugarSweets · 1 cup (186 g)0.91 mg8% DV
28. 28Egg custard, dry mixSweets · 1 package (3 oz) (85 g)0.89 mg8% DV
29. 29Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)0.89 mg8% DV
30. 30Low sugar chocolate covered candiesSweets · 1 serving (36 g)0.89 mg8% DV
31. 31Fruit syrupSweets · 1 cup (334 g)0.87 mg8% DV
32. 32Egg custard, dry mix, prepared with 2% milkSweets · 0.5 cup (141 g)0.86 mg8% DV
33. 33Hershey's Payday BarSweets · 1 serving (52 g)0.82 mg7% DV
34. 34Reese's Fast Break milk chocolate peanut butter nougatSweets · 1 serving 1 bar (56 g)0.81 mg7% DV
35. 35Baked egg custardSweets · 0.5 cup (141 g)0.76 mg7% DV
36. 36Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)0.75 mg7% DV
37. 37HoneySweets · 1 cup (339 g)0.75 mg7% DV
38. 38Nestle Butterfinger CrispSweets · 1 piece (60 g)0.74 mg7% DV
39. 39Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)0.73 mg7% DV
40. 40Pancake syrup, 2% maple, with potassiumSweets · 1 cup (315 g)0.72 mg7% DV
41. 41Chocolate rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)0.72 mg7% DV
42. 42Caramel custard flan, prepared from recipeSweets · 0.5 cup (153 g)0.72 mg7% DV
43. 43Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)0.72 mg7% DV
44. 44Fat-free vanilla ice creamSweets · 0.5 cup (67 g)0.71 mg6% DV
45. 45Chocolate rennin, dry mix, prepared with whole milkSweets · 0 cup (142 g)0.71 mg6% DV
46. 46Reese's Nutrageous Candy BarSweets · 1 bar 1.92 oz (54 g)0.7 mg6% DV
47. 47Mars M&M's Almond Chocolate CandiesSweets · 1 serving 1.31 oz bag (37 g)0.69 mg6% DV
48. 48M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)0.69 mg6% DV
49. 49Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)0.68 mg6% DV
50. 50Praline, prepared from recipeSweets · 1 piece (39 g)0.65 mg6% DV
51. 51Fat-free chocolate frozen milk dessertSweets · 1 cup (137 g)0.64 mg6% DV
52. 52Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coatedSweets · 1 bar (78 g)0.64 mg6% DV
53. 53Unsweetened rennin tabletsSweets · 1 package (0.35 oz) (9.9 g)0.63 mg6% DV
54. 54White chocolateSweets · 1 bar (3 oz) (85 g)0.63 mg6% DV
55. 555th Avenue Candy BarSweets · 1 bar 2 oz (56 g)0.63 mg6% DV
56. 56Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (147 g)0.62 mg6% DV
57. 57Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)0.61 mg6% DV
58. 58Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)0.61 mg6% DV
59. 59Nestle Butterfinger barSweets · 1 serving 2.1 oz bar (60 g)0.6 mg5% DV
60. 60Candies, 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
61. 61Milk chocolate coated coffee beansSweets · 1 oz (28.4 g)0.57 mg5% DV
62. 62Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)0.57 mg5% DV
63. 63M&M's 3 Musketeers Truffle CrispSweets · 1 serving (31 g)0.57 mg5% DV
64. 64Canadian maple syrupSweets · 60 milliliter (80 g)0.56 mg5% DV
65. 65Mars almond barSweets · 1 bar (1.76 oz) (50 g)0.56 mg5% DV
66. 66Light vanilla ice creamSweets · 1 serving 1/2 cup (76 g)0.55 mg5% DV
67. 67Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)0.55 mg5% DV
68. 68Toblerone milk chocolate with honey and almond nougatSweets · 1 bar (35 g)0.54 mg5% DV
69. 69Reese's Pieces candySweets · 1 package 1.63 oz (46 g)0.53 mg5% DV
70. 70Dark chocolate coated coffee beansSweets · 1 serving 28 pieces (40 g)0.53 mg5% DV
71. 71Reese's Fast BreakSweets · 2 oz bar (56 g)0.53 mg5% DV
72. 72Hershey's Milk Chocolate with Almond BitesSweets · 17 pieces (39 g)0.52 mg5% DV
73. 73Coconut cream pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (140 g)0.52 mg5% DV
74. 74Vanilla rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)0.51 mg5% DV
75. 75Caramel custard flan, dry mix, prepared with 2% milkSweets · 0 cup (141 g)0.51 mg5% DV
76. 76Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (140 g)0.5 mg5% DV
77. 77Schiff Tiger's Milk BarSweets · 1 bar (35 g)0.5 mg5% DV
78. 78Rich vanilla ice creamSweets · 0.5 cup (107 g)0.5 mg5% DV
79. 79M&M's Pretzel Chocolate CandiesSweets · 0.25 cup (40 g)0.5 mg5% DV
80. 80Banana pudding, prepared with 2% milkSweets · 0.5 cup From 19211 (142 g)0.5 mg5% DV
81. 81Caramel flan, prepared with whole milkSweets · 0 cup (141 g)0.49 mg4% DV
82. 82Chocolate frozen yogurtSweets · 1 cup (174 g)0.49 mg4% DV
83. 83Flavored frozen yogurtSweets · 1 cup (174 g)0.49 mg4% DV
84. 84Rice pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)0.49 mg4% DV
85. 85Rice pudding, dry mix, prepared with whole milkSweets · 0.5 cup (128 g)0.49 mg4% DV
86. 86Rice pudding, ready-to-eatSweets · 1 serving 4 oz pudding cup (113 g)0.49 mg4% DV
87. 87Instant banana pudding, prepared with 2% milkSweets · 0.5 cup From 19191 (147 g)0.49 mg4% DV
88. 88Coconut cream pudding, instant dry mix, 2% milkSweets · 0.5 cup (147 g)0.49 mg4% DV
89. 89Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (147 g)0.49 mg4% DV
90. 90Coconut bar, not chocolate coveredSweets · 1 bar (47 g)0.48 mg4% DV
91. 91Lemon pudding, prepared with whole milkSweets · 0.5 cup (147 g)0.47 mg4% DV
92. 92Mars Twix chocolate fudge cookie barsSweets · 2 cookie 2011 label (51 g)0.47 mg4% DV
93. 93Vanilla pudding, instant dry mix, whole milkSweets · 0.5 cup (142 g)0.47 mg4% DV
94. 94Light vanilla soft-serve ice creamSweets · 1 serving 1/2 cup (88 g)0.47 mg4% DV
95. 95Malt syrupSweets · 1 cup (332 g)0.46 mg4% DV
96. 96Frozen novelties, No Sugar Added, FUDGSICLE popsSweets · 1 serving (84 g)0.46 mg4% DV
97. 97Vanilla pudding, dry mix, prepared with whole milkSweets · 0.5 cup (140 g)0.46 mg4% DV
98. 98Mr. Goodbar chocolate barSweets · 1 bar (1.75 oz) (49 g)0.46 mg4% DV
99. 99Vanilla ice creamSweets · 1 serving 1/2 cup (66 g)0.46 mg4% DV
100. 100Tapioca pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (128 g)0.45 mg4% 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.