Foods high in zinc

Canned eastern oysters tops the list with 134 mg per 100 calories. 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. 1Canned eastern oystersFinfish and Shellfish Products134 mg
  2. 2Oysters, cannedShellfish134 mg
  3. 3Wild eastern oyster, cookedFinfish and Shellfish Products77.3 mg
  4. 4Cooked wild eastern oystersFinfish and Shellfish Products77.1 mg
  5. 5Raw wild eastern oystersFinfish and Shellfish Products77.1 mg
  6. 6Oysters, rawShellfish77.1 mg
  7. 7Oysters, steamedShellfish76.5 mg
  8. 8Farmed eastern oyster, rawFinfish and Shellfish Products64.3 mg
  9. 9Farmed eastern oyster, cookedFinfish and Shellfish Products57.2 mg
  10. 10Oysters, baked or broiledShellfish46.9 mg
  11. 11Breaded and fried eastern oystersFinfish and Shellfish Products43.8 mg
  12. 12Raw Pacific oysterFinfish and Shellfish Products20.5 mg
  13. 13Pacific oyster, cookedFinfish and Shellfish Products20.4 mg
  14. 14Oyster stew, canned, with waterSoups, Sauces, and Gravies17.8 mg
  15. 15Soup, oyster stew, canned, condensedSoups, Sauces, and Gravies17.5 mg
  16. 16Ralston Enriched Wheat Bran FlakesBreakfast Cereals16.5 mg
  17. 17Oysters, friedShellfish14.8 mg
  18. 18Oysters RockefellerSeafood mixed dishes14 mg
  19. 19Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products11.2 mg
  20. 20Compressed baker's yeastBaked Products9.5 mg
  21. 21Cooked Alaska king crabFinfish and Shellfish Products7.9 mg
  22. 22Canned oyster stew, with milkSoups, Sauces, and Gravies7.7 mg
  23. 23Unsweetened rennin tabletsSweets7.6 mg
  24. 24Alaska king crab, rawFinfish and Shellfish Products7.1 mg
  25. 25Boneless beef mock tender steak, lean, rawBeef Products6.8 mg
  26. 26Morel mushrooms, rawVegetables and Vegetable Products6.5 mg
  27. 27Roasted beef ribeye, boneless, lean, selectBeef Products6.5 mg
  28. 28Beef mock tender steak, boneless, lean, rawBeef Products6.5 mg
  29. 29Beef mock tender steak, boneless, lean and fat, rawBeef Products6.4 mg
  30. 30Boneless beef mock tender steak, lean, rawBeef Products6.3 mg
  31. 31Au jus gravy, cannedSoups, Sauces, and Gravies6.3 mg
  32. 32Chuck eye roast, rawBeef Products6.2 mg
  33. 33Boneless beef mock tender steak, rawBeef Products6.2 mg
  34. 34Beef mock tender steak, boneless, lean and fat, rawBeef Products6.1 mg
  35. 35Incaparina dry mix, unpreparedBreakfast Cereals6.1 mg
  36. 36Chuck eye roast, boneless, all grades, rawBeef Products6 mg
  37. 37Boneless beef chuck eye steak, lean, rawBeef Products6 mg
  38. 38Boneless beef mock tender steak, lean, braisedBeef Products5.9 mg
  39. 39Top blade steak, boneless, lean, rawBeef Products5.9 mg
  40. 40Ribeye filet, lean, select, grilledBeef Products5.9 mg
  41. 41Chuck eye roast, boneless, choice, rawBeef Products5.9 mg
  42. 42Canned baked beans, pork and tomato sauceLegumes and Legume Products5.8 mg
  43. 43Beef under blade pot roast, lean, rawBeef Products5.8 mg
  44. 44Boneless beef mock tender steak, lean, braisedBeef Products5.8 mg
  45. 45Shoulder pot roast, lean, rawBeef Products5.7 mg
  46. 46Select beef shoulder top blade steak, rawBeef Products5.7 mg
  47. 47Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals5.6 mg
  48. 48Beef mock tender steak, boneless, lean, braisedBeef Products5.6 mg
  49. 49Shoulder pot roast, lean, rawBeef Products5.6 mg
  50. 50Beef chuck pot roast, boneless, lean, rawBeef Products5.6 mg
  51. 51Chuck eye roast, lean, roastedBeef Products5.6 mg
  52. 52Top blade steak, lean, rawBeef Products5.5 mg
  53. 53Boneless beef chuck eye steak, lean, rawBeef Products5.5 mg
  54. 54Chuck short ribs, boneless, select, braisedBeef Products5.5 mg
  55. 55Shoulder pot roast, lean, rawBeef Products5.4 mg
  56. 56Beef shank crosscuts, lean, rawBeef Products5.4 mg
  57. 57Boneless beef shoulder pot roast, rawBeef Products5.4 mg
  58. 58Beef chuck pot roast, boneless, lean, rawBeef Products5.4 mg
  59. 59Boiled white-flowered gourd, with saltVegetables and Vegetable Products5.4 mg
  60. 60Chinese waxgourd, boiled, with saltVegetables and Vegetable Products5.4 mg
  61. 61Top blade steak, lean, rawBeef Products5.3 mg
  62. 62Beef chuck eye steak, boneless, lean, grilledBeef Products5.3 mg
  63. 63Chuck pot roast, lean, select, braisedBeef Products5.3 mg
  64. 64Beef chuck eye roast, lean, roastedBeef Products5.3 mg
  65. 65Dressing with oystersTurnovers and other grain-based items5.3 mg
  66. 66Boneless beef under blade steak, lean, braisedBeef Products5.3 mg
  67. 67Top blade steak, lean, grilledBeef Products5.3 mg
  68. 68Boneless beef chuck eye steak, lean, rawBeef Products5.3 mg
  69. 69Beef chuck pot roast, boneless, lean, braisedBeef Products5.2 mg
  70. 70Chuck eye roast, lean, roastedBeef Products5.2 mg
  71. 71Grilled beef top sirloin, boneless, lean, selectBeef Products5.2 mg
  72. 72Beef shank crosscuts, lean, simmeredBeef Products5.2 mg
  73. 73Beef shoulder pot roast, boneless, lean and fat, rawBeef Products5.2 mg
  74. 74Beef under blade steak, boneless, lean, braisedBeef Products5.2 mg
  75. 75Beef top blade steak, rawBeef Products5.2 mg
  76. 76Boneless beef chuck eye ribs, lean, rawBeef Products5.2 mg
  77. 77Boneless beef under blade steak, lean, braisedBeef Products5.1 mg
  78. 78Beef chuck eye ribs, boneless, lean, rawBeef Products5.1 mg
  79. 79Spiny lobster, cookedFinfish and Shellfish Products5.1 mg
  80. 80Raw mixed species spiny lobsterFinfish and Shellfish Products5.1 mg
  81. 81Beef chuck short ribs, boneless, lean, rawBeef Products5.1 mg
  82. 82Boneless beef shoulder pot roast, rawBeef Products5.1 mg
  83. 83Boneless beef chuck eye steak, lean, grilledBeef Products5 mg
  84. 84Round tip side steak, lean and fat, grilledBeef Products5 mg
  85. 85Beef shoulder pot roast, boneless, lean, braisedBeef Products5 mg
  86. 86Top blade steak, boneless, lean, grilledBeef Products5 mg
  87. 87Beef top blade steak, select, grilledBeef Products5 mg
  88. 88Top loin petite roast, lean/fat, select, roastedBeef Products5 mg
  89. 89Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, rawBeef Products5 mg
  90. 90Calabash gourd, rawVegetables and Vegetable Products5 mg
  91. 91UV-exposed brown Italian mushrooms, rawVegetables and Vegetable Products5 mg
  92. 92Italian brown mushrooms, rawVegetables and Vegetable Products5 mg
  93. 93Chuck short ribs, boneless, all grades, braisedBeef Products5 mg
  94. 94Boneless shoulder steak, grilledBeef Products5 mg
  95. 95Mock tender steak, select, broiledBeef Products5 mg
  96. 96Ribeye cap steak, lean, select, rawBeef Products5 mg
  97. 97Grilled beef top loin, boneless, lean/fat, selectBeef Products5 mg
  98. 98Denver steak, lean, select, grilledBeef Products5 mg
  99. 99Dungeness crab, cookedFinfish and Shellfish Products5 mg
  100. 100Raw Dungeness crabFinfish and Shellfish Products5 mg

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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.