Foods high in zinc

Raw wild eastern oysters tops the list with 97.5 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. 1Raw wild eastern oystersFinfish and Shellfish Products · 1 cup (248 g)97.5 mg886% DV
2. 2Canned eastern oystersFinfish and Shellfish Products · 3 oz (85 g)77.3 mg703% DV
3. 3Breaded and fried eastern oystersFinfish and Shellfish Products · 3 oz (85 g)74.1 mg673% DV
4. 4Cooked wild eastern oystersFinfish and Shellfish Products · 3 oz (85 g)66.8 mg607% DV
5. 5Wild eastern oyster, cookedFinfish and Shellfish Products · 3 oz (85 g)51.9 mg472% DV
6. 6Chunky fortified peanut butterLegumes and Legume Products · 1 cup (258 g)39 mg354% DV
7. 7Farmed eastern oyster, cookedFinfish and Shellfish Products · 3 oz (85 g)38.4 mg349% DV
8. 8Smooth fortified peanut butterLegumes and Legume Products · 1 cup (258 g)37.2 mg338% DV
9. 9Farmed eastern oyster, rawFinfish and Shellfish Products · 3 oz (85 g)32.2 mg293% DV
10. 10Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)29.4 mg268% DV
11. 11Boneless beef chuck eye ribs, lean, rawBeef Products · 1 piece (325 g)25.5 mg232% DV
12. 12Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (331 g)24.6 mg224% DV
13. 13Beef chuck eye ribs, boneless, lean and fat, choice, rawBeef Products · 1 piece (325 g)22.8 mg207% DV
14. 14Boneless beef chuck eye ribs, rawBeef Products · 1 piece (331 g)22 mg200% DV
15. 15Beef chuck eye ribs, boneless, lean and fat, select, rawBeef Products · 1 piece (340 g)20 mg182% DV
16. 16Wheat germNot included in a food category · 1 cup (120 g)20 mg182% DV
17. 17Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)19.5 mg178% DV
18. 18Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)18.8 mg171% DV
19. 19Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)18.7 mg170% DV
20. 20Dressing with oystersTurnovers and other grain-based items · 1 cup (161 g)16.1 mg147% DV
21. 21High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)15.8 mg143% DV
22. 22Venison with tomato sauceMeat mixed dishes · 1 cup (249 g)15.2 mg138% DV
23. 23Oysters, cannedShellfish · 1 oyster (15 g)14.8 mg135% DV
24. 24Venison with gravyMeat mixed dishes · 1 cup (244 g)14.7 mg134% DV
25. 25Crude wheat germCereal Grains and Pasta · 1 cup (115 g)14.1 mg128% DV
26. 26BearLamb, goat, game · 1 cup (135 g)13.8 mg125% DV
27. 27Beef stew meatBeef, excludes ground · 1 cup (135 g)13.7 mg125% DV
28. 28Pot roastBeef, excludes ground · 1 cup (135 g)13.7 mg125% DV
29. 29Canned baked beans, pork and tomato sauceLegumes and Legume Products · 1 cup (246 g)13.5 mg123% DV
30. 30Barbecue beef with sauceMeat mixed dishes · 1 cup (240 g)13.5 mg122% DV
31. 31Beef chuck steakBeef, excludes ground · 1 cup (135 g)13.2 mg120% DV
32. 32Double cheeseburger, wheat bun, 2 largeBurgers · 1 double cheeseburger (330 g)13.1 mg119% DV
33. 33Toasted sesame seeds, saltedNut and Seed Products · 1 cup (128 g)13.1 mg119% DV
34. 34Toasted sesame seeds, unsaltedNut and Seed Products · 1 cup (128 g)13.1 mg119% DV
35. 35Double cheeseburger, fast food, 2 largeBurgers · 1 double cheeseburger (330 g)12.7 mg116% DV
36. 36Double cheeseburger, white bun, 2 largeBurgers · 1 double cheeseburger (330 g)12.7 mg116% DV
37. 37Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)12.7 mg116% DV
38. 38Double hamburger on wheat bun, largeBurgers · 1 double hamburger (290 g)11.9 mg108% DV
39. 39Steak teriyakiStir-fry and soy-based sauce mixtures · 1 cup (244 g)11.7 mg106% DV
40. 40Double hamburger on white bun, largeBurgers · 1 double hamburger (290 g)11.5 mg105% DV
41. 41Fast food double hamburger, largeBurgers · 1 double hamburger (290 g)11.5 mg105% DV
42. 42Barbecue beef sandwich, wheat bunMeat and BBQ sandwiches · 1 large sandwich (270 g)11.3 mg103% DV
43. 43Whole dried sesame seedsNut and Seed Products · 1 cup (144 g)11.2 mg101% DV
44. 44Dried watermelon seed kernelsNut and Seed Products · 1 cup (108 g)11.1 mg101% DV
45. 45Beef burgundyMeat mixed dishes · 1 cup (244 g)11 mg100% DV
46. 46Pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)11 mg100% DV
47. 47Unsalted pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)11 mg100% DV
48. 48Cottonseed flour, partially defatted, glandlessNut and Seed Products · 1 cup (94 g)11 mg100% DV
49. 49Salted pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)10.9 mg99% DV
50. 50Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)10.9 mg99% DV
51. 51Beef flank steakBeef, excludes ground · 1 cup (135 g)10.8 mg98% DV
52. 52Barbecue beef sandwich, white bunMeat and BBQ sandwiches · 1 large sandwich (270 g)10.7 mg98% DV
53. 53Barbecue beef, no sauceBeef, excludes ground · 1 cup (135 g)10.7 mg97% DV
54. 54Choice boneless top loin steak, lean, rawBeef Products · 1 steak raw (284 g)10.7 mg97% DV
55. 55Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)10.6 mg96% DV
56. 56Chuck short ribs, boneless, select, braisedBeef Products · 3 oz (85 g)10.4 mg95% DV
57. 57Canned oyster stew, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (245 g)10.3 mg94% DV
58. 58Oyster stew, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (123 g)10.3 mg94% DV
59. 59Oyster stew, canned, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (241 g)10.3 mg94% DV
60. 60Double cheeseburger, wheat bun, 2 medBurgers · 1 double cheeseburger (270 g)10.2 mg93% DV
61. 61Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)10.2 mg93% DV
62. 62Chuck short ribs, boneless, all grades, braisedBeef Products · 3 oz (85 g)10.2 mg93% DV
63. 63Chuck short ribs, boneless, choice, braisedBeef Products · 3 oz (85 g)10.2 mg92% DV
64. 64Pumpkin and squash seed kernels, driedNut and Seed Products · 1 cup (129 g)10.1 mg92% DV
65. 65Ground beef, rawGround beef · 1 cup (225 g)10 mg91% DV
66. 66Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)9.9 mg90% DV
67. 67Beef roastBeef, excludes ground · 1 cup (135 g)9.9 mg90% DV
68. 68Double cheeseburger, fast food, 2 medBurgers · 1 double cheeseburger (270 g)9.9 mg90% DV
69. 69Double cheeseburger, white bun, 2 medBurgers · 1 double cheeseburger (270 g)9.9 mg90% DV
70. 70Chuck pot roast, lean, select, braisedBeef Products · 3 oz (85 g)9.8 mg89% DV
71. 71TGI Friday's classic sirloin steakRestaurant Foods · 1 serving (176 g)9.8 mg89% DV
72. 72Beef under blade steak, boneless, lean, braisedBeef Products · 3 oz (85 g)9.7 mg88% DV
73. 73Boneless beef under blade steak, lean, braisedBeef Products · 3 oz (85 g)9.7 mg88% DV
74. 74Beef chuck pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)9.6 mg87% DV
75. 75Raw beef top loin, boneless, lean/fat, selectBeef Products · 4 oz (113 g)9.6 mg87% DV
76. 76Beef with cream or white sauceMeat mixed dishes · 1 cup (256 g)9.6 mg87% DV
77. 77Raw wild riceCereal Grains and Pasta · 1 cup (160 g)9.5 mg87% DV
78. 78Chuck pot roast, lean, choice, braisedBeef Products · 3 oz (85 g)9.5 mg87% DV
79. 79Ribeye cap steak, lean, select, rawBeef Products · 4 oz (113 g)9.5 mg86% DV
80. 80Boneless beef chuck eye steak, lean, rawBeef Products · 4 oz (113 g)9.5 mg86% DV
81. 81Virginia peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup (143 g)9.5 mg86% DV
82. 82Virginia peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (143 g)9.5 mg86% DV
83. 83Cooked turkey thigh, skin not eatenTurkey, duck, other poultry · 1 medium thigh (approx 14 to 18 lb bird) (yield after cooking, bone and skin removed) (275 g)9.5 mg86% DV
84. 84Wendy's Classic Double with cheeseFast Foods · 1 item (310 g)9.5 mg86% DV
85. 85Beef brisketBeef, excludes ground · 1 cup (135 g)9.4 mg86% DV
86. 86Beef with mushroom sauceMeat mixed dishes · 1 cup (256 g)9.4 mg86% DV
87. 87Ribeye filet, lean, select, grilledBeef Products · 3 oz (85 g)9.4 mg85% DV
88. 88Chuck eye roast, rawBeef Products · 4 oz (113 g)9.4 mg85% DV
89. 89Beef mock tender steak, boneless, lean, braisedBeef Products · 3 oz (85 g)9.4 mg85% DV
90. 90Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products · 1 cup (269 g)9.3 mg85% DV
91. 91Double cheeseburger, large patty, with condimentsFast Foods · 1 item (280 g)9.3 mg85% DV
92. 92McDonald's double quarter pounder with cheeseFast Foods · 1 item (280 g)9.3 mg85% DV
93. 93Boneless beef chuck short ribs, lean only, 0" fat, choice, rawBeef Products · 4 oz (113 g)9.3 mg85% DV
94. 94Chuck eye roast, boneless, choice, rawBeef Products · 4 oz (113 g)9.3 mg85% DV
95. 95Boneless beef mock tender steak, lean, braisedBeef Products · 3 oz (85 g)9.3 mg84% DV
96. 96Chuck eye roast, boneless, all grades, rawBeef Products · 4 oz (113 g)9.3 mg84% DV
97. 97Boneless beef chuck eye ribs, lean, braisedBeef Products · 3 oz (85 g)9.3 mg84% DV
98. 98Grilled beef top loin, boneless, lean/fat, selectBeef Products · 3 oz (85 g)9.3 mg84% DV
99. 99Boneless beef chuck short ribs, lean, rawBeef Products · 4 oz (113 g)9.2 mg84% DV
100. 100Beef chuck short ribs, boneless, lean, rawBeef Products · 4 oz (113 g)9.2 mg84% 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.