Foods high in zinc

Oysters, canned tops the list with 84 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. 1Oysters, cannedShellfish · 3 oz (85 g)84 mg764% 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. 6Oysters, steamedShellfish · 3 oz (85 g)42.3 mg384% DV
  7. 7Oysters, baked or broiledShellfish · 3 oz (85 g)41.5 mg377% DV
  8. 8Farmed eastern oyster, cookedFinfish and Shellfish Products · 3 oz (85 g)38.4 mg349% DV
  9. 9Raw wild eastern oystersFinfish and Shellfish Products · 3 oz (85 g)33.4 mg304% DV
  10. 10Oysters, rawShellfish · 3 oz (85 g)33.4 mg304% DV
  11. 11Farmed eastern oyster, rawFinfish and Shellfish Products · 3 oz (85 g)32.2 mg293% DV
  12. 12Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)29.4 mg268% DV
  13. 13Pacific oyster, cookedFinfish and Shellfish Products · 3 oz (85 g)28.3 mg257% DV
  14. 14Oysters, friedShellfish · 3 oz (85 g)25.5 mg232% DV
  15. 15Wheat germNot included in a food category · 1 cup (120 g)20 mg182% DV
  16. 16Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)19.5 mg178% DV
  17. 17Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)18.8 mg171% DV
  18. 18Ralston Enriched Wheat Bran FlakesBreakfast Cereals · 1 serving (NLEA serving size = 0.75 cup) (29 g)18.7 mg170% DV
  19. 19Dressing with oystersTurnovers and other grain-based items · 1 cup (161 g)16.1 mg147% DV
  20. 20High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)15.8 mg143% DV
  21. 21Venison with tomato sauceMeat mixed dishes · 1 cup (249 g)15.2 mg138% DV
  22. 22Venison with gravyMeat mixed dishes · 1 cup (244 g)14.7 mg134% DV
  23. 23Crude wheat germCereal Grains and Pasta · 1 cup (115 g)14.1 mg128% DV
  24. 24Raw Pacific oysterFinfish and Shellfish Products · 3 oz (85 g)14.1 mg128% DV
  25. 25Canned baked beans, pork and tomato sauceLegumes and Legume Products · 1 cup (246 g)13.5 mg123% DV
  26. 26Barbecue beef with sauceMeat mixed dishes · 1 cup (240 g)13.5 mg122% DV
  27. 27Double cheeseburger, wheat bun, 2 largeBurgers · 1 double cheeseburger (330 g)13.1 mg119% DV
  28. 28Double cheeseburger, fast food, 2 largeBurgers · 1 double cheeseburger (330 g)12.7 mg116% DV
  29. 29Double cheeseburger, white bun, 2 largeBurgers · 1 double cheeseburger (330 g)12.7 mg116% DV
  30. 30Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)12.7 mg116% DV
  31. 31Double hamburger on wheat bun, largeBurgers · 1 double hamburger (290 g)11.9 mg108% DV
  32. 32Steak teriyakiStir-fry and soy-based sauce mixtures · 1 cup (244 g)11.7 mg106% DV
  33. 33Fast food double hamburger, largeBurgers · 1 double hamburger (290 g)11.5 mg105% DV
  34. 34Double hamburger on white bun, largeBurgers · 1 double hamburger (290 g)11.5 mg105% DV
  35. 35Barbecue beef sandwich, wheat bunMeat and BBQ sandwiches · 1 large sandwich (270 g)11.3 mg103% DV
  36. 36Beef burgundyMeat mixed dishes · 1 cup (244 g)11 mg100% DV
  37. 37Cottonseed flour, partially defatted, glandlessNut and Seed Products · 1 cup (94 g)11 mg100% DV
  38. 38Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)10.9 mg99% DV
  39. 39Barbecue beef sandwich, white bunMeat and BBQ sandwiches · 1 large sandwich (270 g)10.7 mg98% DV
  40. 40Chuck short ribs, boneless, select, braisedBeef Products · 3 oz (85 g)10.4 mg95% DV
  41. 41Canned oyster stew, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (245 g)10.3 mg94% DV
  42. 42Soup, oyster stew, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (123 g)10.3 mg94% DV
  43. 43Oyster stew, canned, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (241 g)10.3 mg94% DV
  44. 44Double cheeseburger, wheat bun, 2 medBurgers · 1 double cheeseburger (270 g)10.2 mg93% DV
  45. 45Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)10.2 mg93% DV
  46. 46Chuck short ribs, boneless, all grades, braisedBeef Products · 3 oz (85 g)10.2 mg93% DV
  47. 47Chuck short ribs, boneless, choice, braisedBeef Products · 3 oz (85 g)10.2 mg92% DV
  48. 48Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)9.9 mg90% DV
  49. 49Double cheeseburger, fast food, 2 medBurgers · 1 double cheeseburger (270 g)9.9 mg90% DV
  50. 50Double cheeseburger, white bun, 2 medBurgers · 1 double cheeseburger (270 g)9.9 mg90% DV
  51. 51Chuck pot roast, lean, select, braisedBeef Products · 3 oz (85 g)9.8 mg89% DV
  52. 52TGI Friday's classic sirloin steakRestaurant Foods · 1 serving (176 g)9.8 mg89% DV
  53. 53Boneless beef under blade steak, lean, braisedBeef Products · 3 oz (85 g)9.7 mg88% DV
  54. 54Beef under blade steak, boneless, lean, braisedBeef Products · 3 oz (85 g)9.7 mg88% DV
  55. 55Boneless beef under blade steak, lean, braisedBeef Products · 3 oz (85 g)9.7 mg88% DV
  56. 56Beef chuck pot roast, boneless, lean, braisedBeef Products · 3 oz (85 g)9.6 mg87% DV
  57. 57Beef with cream or white sauceMeat mixed dishes · 1 cup (256 g)9.6 mg87% DV
  58. 58Raw wild riceCereal Grains and Pasta · 1 cup (160 g)9.5 mg87% DV
  59. 59Chuck pot roast, lean, choice, braisedBeef Products · 3 oz (85 g)9.5 mg87% DV
  60. 60Virginia peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup (143 g)9.5 mg86% DV
  61. 61Virginia peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (143 g)9.5 mg86% DV
  62. 62Wendy's Classic Double with cheeseFast Foods · 1 item (310 g)9.5 mg86% DV
  63. 63Beef with mushroom sauceMeat mixed dishes · 1 cup (256 g)9.4 mg86% DV
  64. 64Ribeye filet, lean, select, grilledBeef Products · 3 oz (85 g)9.4 mg85% DV
  65. 65Beef mock tender steak, boneless, lean, braisedBeef Products · 3 oz (85 g)9.4 mg85% DV
  66. 66Bolthouse Farms Daily Greens vegetable juiceVegetables and Vegetable Products · 1 cup (269 g)9.3 mg85% DV
  67. 67Boneless beef chuck eye ribs, lean, braisedBeef Products · 3 oz (85 g)9.3 mg85% DV
  68. 68Double cheeseburger, large patty, with condimentsFast Foods · 1 item (280 g)9.3 mg85% DV
  69. 69McDonald's double quarter pounder with cheeseFast Foods · 1 item (280 g)9.3 mg85% DV
  70. 70Boneless beef chuck eye ribs, lean, braisedBeef Products · 3 oz (85 g)9.3 mg85% DV
  71. 71Boneless beef mock tender steak, lean, braisedBeef Products · 3 oz (85 g)9.3 mg84% DV
  72. 72Boneless beef chuck eye ribs, lean, braisedBeef Products · 3 oz (85 g)9.3 mg84% DV
  73. 73Grilled beef top loin, boneless, lean/fat, selectBeef Products · 3 oz (85 g)9.3 mg84% DV
  74. 74Beef with tomato-based sauceMeat mixed dishes · 1 cup (249 g)9.2 mg84% DV
  75. 75Meat with tomato sauceMeat mixed dishes · 1 cup (249 g)9.2 mg84% DV
  76. 76Boneless beef mock tender steak, lean, braisedBeef Products · 3 oz (85 g)9.1 mg83% DV
  77. 77Roasted beef ribeye, boneless, lean, selectBeef Products · 3 oz (85 g)9.1 mg83% DV
  78. 78Soybeans, rawLegumes and Legume Products · 1 cup (186 g)9.1 mg83% DV
  79. 79Steak tartareMeat mixed dishes · 1 cup (225 g)9.1 mg82% DV
  80. 80Top loin petite roast, lean/fat, select, roastedBeef Products · 3 oz (85 g)9.1 mg82% DV
  81. 81Sirloin steakRestaurant Foods · 1 serving (166 g)9 mg82% DV
  82. 82Double hamburger on wheat bun, mediumBurgers · 1 double hamburger (230 g)9 mg82% DV
  83. 83Beef chuck eye steak, boneless, lean, grilledBeef Products · 3 oz (85 g)9 mg82% DV
  84. 84Boneless beef chuck eye steak, lean, grilledBeef Products · 3 oz (85 g)9 mg81% DV
  85. 85Beef chuck eye steak, boneless, lean, grilledBeef Products · 3 oz (85 g)8.9 mg81% DV
  86. 86Beef shank crosscuts, lean, simmeredBeef Products · 3 oz (85 g)8.9 mg81% DV
  87. 87Boneless beef mock tender steak, braisedBeef Products · 3 oz (85 g)8.9 mg81% DV
  88. 88Meat with gravyMeat mixed dishes · 1 cup (244 g)8.9 mg81% DV
  89. 89Boneless beef mock tender steak, braisedBeef Products · 3 oz (85 g)8.9 mg81% DV
  90. 90Grilled beef top loin, boneless, lean/fat, 1/8" fatBeef Products · 3 oz (85 g)8.9 mg81% DV
  91. 91Top loin petite roast, lean/fat, roastedBeef Products · 3 oz (85 g)8.9 mg81% DV
  92. 92Denver steak, lean, select, grilledBeef Products · 3 oz (85 g)8.8 mg80% DV
  93. 93Top loin petite roast, lean/fat, choice, roastedBeef Products · 3 oz (85 g)8.8 mg80% DV
  94. 94Boneless beef mock tender steak, braisedBeef Products · 3 oz (85 g)8.8 mg80% DV
  95. 95Chuck blade roast, lean, braisedBeef Products · 3 oz (85 g)8.7 mg79% DV
  96. 96Bear meat, simmeredLamb, Veal, and Game Products · 3 oz (85 g)8.7 mg79% DV
  97. 97Venison jerkyCold cuts and cured meats · 1 cup (140 g)8.7 mg79% DV
  98. 98Boneless beef chuck short ribs, braisedBeef Products · 3 oz (85 g)8.7 mg79% DV
  99. 99Top sirloin cap steak, lean/fat, choice, grilledBeef Products · 3 oz (85 g)8.7 mg79% DV
  100. 100Grilled beef top loin, boneless, lean/fat, choiceBeef Products · 3 oz (85 g)8.7 mg79% 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.