Foods high in zinc

Shiitake mushrooms, dried tops the list with 7.7 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. 1Shiitake mushrooms, driedVegetables and Vegetable Products7.7 mg70% DV
2. 2Pepeao, driedVegetables and Vegetable Products7.5 mg68% DV
3. 3Parsley, freeze-driedVegetables and Vegetable Products6.1 mg56% DV
4. 4Kanpyo, dried gourd stripsVegetables and Vegetable Products5.9 mg53% DV
5. 5Agar, driedVegetables and Vegetable Products5.8 mg53% DV
6. 6Chives, freeze-driedVegetables and Vegetable Products5.1 mg47% DV
7. 7Yeast extract spreadVegetables and Vegetable Products4.2 mg38% DV
8. 8Hearts of palm, rawVegetables and Vegetable Products3.7 mg34% DV
9. 9Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products3.5 mg32% DV
10. 10Raw fireweed leavesVegetables and Vegetable Products2.7 mg24% DV
11. 11Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products2.5 mg23% DV
12. 12Freeze-dried red sweet peppersVegetables and Vegetable Products2.4 mg22% DV
13. 13Lemongrass, rawVegetables and Vegetable Products2.2 mg20% DV
14. 14Oriental radishes, driedVegetables and Vegetable Products2.1 mg19% DV
15. 15Sprouted soybeans, stir-friedVegetables and Vegetable Products2.1 mg19% DV
16. 16Stir-fried sprouted soybeans, with saltVegetables and Vegetable Products2.1 mg19% DV
17. 17Morel mushrooms, rawVegetables and Vegetable Products2 mg18% DV
18. 18Spirulina, driedVegetables and Vegetable Products2 mg18% DV
19. 19Sun-dried tomatoesVegetables and Vegetable Products2 mg18% DV
20. 20Irish moss, rawVegetables and Vegetable Products1.9 mg18% DV
21. 21Shallots, freeze-driedVegetables and Vegetable Products1.9 mg18% DV
22. 22Tomato powderVegetables and Vegetable Products1.7 mg16% DV
23. 23Wasabi root, rawVegetables and Vegetable Products1.6 mg15% DV
24. 24Sprouted lentils, stir-fried, with saltVegetables and Vegetable Products1.6 mg15% DV
25. 25Lentils, sprouted, cooked, stir-fried, without saltVegetables and Vegetable Products1.6 mg15% DV
26. 26Blackeye peas, frozenVegetables and Vegetable Products1.6 mg14% DV
27. 27Sprouted lentils, rawVegetables and Vegetable Products1.5 mg14% DV
28. 28Frozen black-eyed peas, boiled, with saltVegetables and Vegetable Products1.4 mg13% DV
29. 29Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without saltVegetables and Vegetable Products1.4 mg13% DV
30. 30Dried ancho peppersVegetables and Vegetable Products1.4 mg13% DV
31. 31Frozen edamame, preparedVegetables and Vegetable Products1.4 mg13% DV
32. 32Dried pasilla peppersVegetables and Vegetable Products1.4 mg13% DV
33. 33Winged bean tuber, rawVegetables and Vegetable Products1.4 mg13% DV
34. 34Shiitake mushrooms, cooked, with saltVegetables and Vegetable Products1.3 mg12% DV
35. 35Shiitake mushrooms, cooked, without saltVegetables and Vegetable Products1.3 mg12% DV
36. 36Edamame, frozenVegetables and Vegetable Products1.3 mg12% DV
37. 37Dried cloud ear mushroomsVegetables and Vegetable Products1.3 mg12% DV
38. 38Winged bean leaves, rawVegetables and Vegetable Products1.3 mg12% DV
39. 39Green peas, rawVegetables and Vegetable Products1.2 mg11% DV
40. 40Kelp, rawVegetables and Vegetable Products1.2 mg11% DV
41. 41Green peas, boiled, with saltVegetables and Vegetable Products1.2 mg11% DV
42. 42Peas, green, cooked, boiled, drained, without saltVegetables and Vegetable Products1.2 mg11% DV
43. 43Sprouted soybeans, rawVegetables and Vegetable Products1.2 mg11% DV
44. 44Raw garlicVegetables and Vegetable Products1.2 mg11% DV
45. 45Eppaw, rawVegetables and Vegetable Products1.1 mg10% DV
46. 46Canned hearts of palmVegetables and Vegetable Products1.1 mg10% DV
47. 47Bamboo shoots, rawVegetables and Vegetable Products1.1 mg10% DV
48. 48Raw epazoteVegetables and Vegetable Products1.1 mg10% DV
49. 49UV-exposed brown Italian mushrooms, rawVegetables and Vegetable Products1.1 mg10% DV
50. 50Italian brown mushrooms, rawVegetables and Vegetable Products1.1 mg10% DV
51. 51Fresh parsleyVegetables and Vegetable Products1.1 mg10% DV
52. 52Sprouted peas, rawVegetables and Vegetable Products1.1 mg10% DV
53. 53Laver seaweed, rawVegetables and Vegetable Products1.1 mg10% DV
54. 54Immature pigeonpeas, rawVegetables and Vegetable Products1 mg9% DV
55. 55Sprouted soybeans, steamedVegetables and Vegetable Products1 mg9% DV
56. 56Steamed sprouted soybeans, with saltVegetables and Vegetable Products1 mg9% DV
57. 57Black-eyed peas, boiled, drained, saltedVegetables and Vegetable Products1 mg9% DV
58. 58Black-eyed peas, boiled, drained, unsaltedVegetables and Vegetable Products1 mg9% DV
59. 59Shiitake mushrooms, rawVegetables and Vegetable Products1 mg9% DV
60. 60Sun-dried hot chile peppersVegetables and Vegetable Products1 mg9% DV
61. 61Cowpeas, blackeyes, immature seeds, rawVegetables and Vegetable Products1 mg9% DV
62. 62Fava beans in pod, rawVegetables and Vegetable Products1 mg9% DV
63. 63Green soybeans, rawVegetables and Vegetable Products0.99 mg9% DV
64. 64Boiled sprouted navy beans, with saltVegetables and Vegetable Products0.97 mg9% DV
65. 65Sprouted navy beans, boiled, no saltVegetables and Vegetable Products0.97 mg9% DV
66. 66Shiitake mushrooms, stir-friedVegetables and Vegetable Products0.96 mg9% DV
67. 67Sprouted alfalfa seeds, rawVegetables and Vegetable Products0.92 mg8% DV
68. 68Scalloped potato mix, dry, unpreparedVegetables and Vegetable Products0.92 mg8% DV
69. 69Green soybeans, boiled, with saltVegetables and Vegetable Products0.91 mg8% DV
70. 70Green soybeans, boiled, drained, unsaltedVegetables and Vegetable Products0.91 mg8% DV
71. 71Potato flourVegetables and Vegetable Products0.9 mg8% DV
72. 72Amaranth leaves, rawVegetables and Vegetable Products0.9 mg8% DV
73. 73Sprouted mung beans, stir-friedVegetables and Vegetable Products0.9 mg8% DV
74. 74Potato au gratin mix, dry, unpreparedVegetables and Vegetable Products0.9 mg8% DV
75. 75Sprouted navy beans, rawVegetables and Vegetable Products0.89 mg8% DV
76. 76Boiled amaranth leaves, with saltVegetables and Vegetable Products0.88 mg8% DV
77. 77Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products0.88 mg8% DV
78. 78White mushrooms, boiled, with saltVegetables and Vegetable Products0.87 mg8% DV
79. 79White mushrooms, boiled, drained, unsaltedVegetables and Vegetable Products0.87 mg8% DV
80. 80Pioppini mushroomsVegetables and Vegetable Products0.86 mg8% DV
81. 81Spinach souffléVegetables and Vegetable Products0.85 mg8% DV
82. 82Raw fiddlehead fernsVegetables and Vegetable Products0.83 mg8% DV
83. 83Baby zucchini, rawVegetables and Vegetable Products0.83 mg8% DV
84. 84Green peas, frozenVegetables and Vegetable Products0.82 mg7% DV
85. 85Immature pigeonpeas, boiled, with saltVegetables and Vegetable Products0.82 mg7% DV
86. 86Pigeonpeas, immature seeds, cooked, boiled, drained, without saltVegetables and Vegetable Products0.82 mg7% DV
87. 87Bitter gourd, rawVegetables and Vegetable Products0.8 mg7% DV
88. 88Endive, rawVegetables and Vegetable Products0.79 mg7% DV
89. 89Boiled potherb jute, with saltVegetables and Vegetable Products0.79 mg7% DV
90. 90Jute, potherb, cooked, boiled, drained, without saltVegetables and Vegetable Products0.79 mg7% DV
91. 91Jute potherb, rawVegetables and Vegetable Products0.79 mg7% DV
92. 92Lima beans, boiled, with saltVegetables and Vegetable Products0.79 mg7% DV
93. 93Lima beans, boiled, drained, no saltVegetables and Vegetable Products0.79 mg7% DV
94. 94Lima beans, rawVegetables and Vegetable Products0.78 mg7% DV
95. 95Sprouted peas, boiled, saltedVegetables and Vegetable Products0.78 mg7% DV
96. 96Peas, mature seeds, sprouted, cooked, boiled, drained, without saltVegetables and Vegetable Products0.78 mg7% DV
97. 97Sun-dried tomatoes, packed in oil, drainedVegetables and Vegetable Products0.78 mg7% DV
98. 98Boiled bitter gourd pods, with saltVegetables and Vegetable Products0.77 mg7% DV
99. 99Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without saltVegetables and Vegetable Products0.77 mg7% DV
100. 100Frozen pinto beans, unpreparedVegetables and Vegetable Products0.77 mg7% 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.