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Zinc Rich Foods


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Welcome to the Zinc and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Zinc, giving a list of Zinc Rich Foods.

We have a list of the top 50 foods with a high content of Zinc ranging from Mollusks, oyster, eastern, canned through to Cereals ready-to-eat, GENERAL MILLS, 25% Less Sugar TRIX.

Click a food item from the list below, for example Mollusks, oyster, eastern, cooked, breaded and fried. In this food example the amount of Zinc per 100g, is 87.13 mg. This corresponds to 580.87 % of the RDA for Zinc.

The full nutritional break down as well as the Zinc content can be accessed from each item link below, for the top 50 foods, which can be scaled for different amounts, from our list of foods high in Zinc per 100g and per typical serving.

Highest Zinc Content in Food and Drink per 100g

The Zinc content ranges from 90.95 mg for Mollusks, oyster, eastern, canned through to 14.3 mg for Cereals ready-to-eat, GENERAL MILLS, 25% Less Sugar TRIX per 100g of food. The difference between the highest and lowest values gives a range of 76.65 mg of Zinc in the top 50 foods per 100g.

This corresponds to 606.33 % of the daily recommended value (which is 15 mg of Zinc) through to 95.33 % of the Zinc daily value.

Highest Amount of Zinc per Serving

Please remember that the above gives an accurate value in 100g for high Zinc foods. For example 100g of Mollusks, oyster, eastern, canned contains 90.95 mg of Zinc. However, there are other factors to consider when you are assessing your Zinc nutritional requirements. You should also take into account portion sizes when you are considering the amount of Zinc in food.

For Mollusks, oyster, eastern, canned, which contains the highest amount of Zinc in 100 g, the amount of Zinc in a typical serving of 1 cup, drained (or 162 g) is 147.34 mg.This is 982.27 % of the recommended daily value.

The food with the highest Zinc content per typical serving is Mollusks, oyster, eastern, canned which contains 147.34 mg in 1 cup, drained (or 162 g).The precentage of the recommended daily value for this serving is 606.33 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Zinc content.

 

List of Foods High in Zinc

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1. Mollusks, oyster, eastern, canned - Zinc
  90.95 mg of Zinc in 100g (606.33 %DV).
  Per serving, (typical serving) of 1 cup, drained (or 162g), Zinc content is 147.34 mg (982.27 %DV).
  Foods - Serving of 1 cup, undrained (or 248g), Zinc content is 225.56 mg (1503.73 %DV).
  Foods - Serving of 1 oz, drained (or 23g), Zinc content is 20.92 mg (139.47 %DV).
  Foods - Serving of 1 can (12 oz), oysters and liquid (or 272g), Zinc content is 247.38 mg (1649.2 %DV).
  Foods - Serving of 1 oyster (or 8g), Zinc content is 7.28 mg (48.53 %DV).
  Foods - Serving of 3 oz (or 85g), Zinc content is 77.31 mg (515.4 %DV).
2. Mollusks, oyster, eastern, cooked, breaded and fried - Zinc
  87.13 mg of Zinc in 100g (580.87 %DV).
  Per serving, (typical serving) of 3 oz (or 85g), Zinc content is 74.06 mg (493.73 %DV).
  Foods - Serving of 6 medium (or 88g), Zinc content is 76.67 mg (511.13 %DV).
3. Mollusks, oyster, eastern, wild, cooked, moist heat - Zinc
  78.6 mg of Zinc in 100g (524 %DV).
  Per serving, (typical serving) of 3 oz (or 85g), Zinc content is 66.81 mg (445.4 %DV).
  Foods - Serving of 6 medium (or 42g), Zinc content is 33.01 mg (220.07 %DV).
4. Cereals ready-to-eat, Ralston Enriched Bran flakes - Zinc
  64.33 mg of Zinc in 100g (428.87 %DV).
  Per serving, (typical serving) of 1 serving (NLEA serving size = 0.75 cup) (or 29g), Zinc content is 18.66 mg (124.4 %DV).
  Foods - Serving of 1 cup (or 42g), Zinc content is 27.02 mg (180.13 %DV).
5. Mollusks, oyster, eastern, wild, cooked, dry heat - Zinc
  61.04 mg of Zinc in 100g (406.93 %DV).
  Per serving, (typical serving) of 3 oz (or 85g), Zinc content is 51.88 mg (345.87 %DV).
  Foods - Serving of 6 medium (or 59g), Zinc content is 36.01 mg (240.07 %DV).
6. Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus - Zinc
  60 mg of Zinc in 100g (400 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Zinc content is 17.01 mg (113.4 %DV).
7. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Zinc
  52 mg of Zinc in 100g (346.67 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 29g), Zinc content is 15.08 mg (100.53 %DV).
8. Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 - Zinc
  51 mg of Zinc in 100g (340 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 30g), Zinc content is 15.3 mg (102 %DV).
9. Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL - Zinc
  50 mg of Zinc in 100g (333.33 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 30g), Zinc content is 15 mg (100 %DV).
10. Mollusks, oyster, eastern, farmed, cooked, dry heat - Zinc
  45.15 mg of Zinc in 100g (301 %DV).
  Per serving, (typical serving) of 3 oz (or 85g), Zinc content is 38.38 mg (255.87 %DV).
  Foods - Serving of 6 medium (or 59g), Zinc content is 26.64 mg (177.6 %DV).
11. Mollusks, oyster, eastern, wild, raw - Zinc
  39.3 mg of Zinc in 100g (262 %DV).
  Per serving, (typical serving) of 1 cup (or 248g), Zinc content is 97.46 mg (649.73 %DV).
  Foods - Serving of 6 medium (or 84g), Zinc content is 33.01 mg (220.07 %DV).
12. Mollusks, oyster, eastern, farmed, raw - Zinc
  37.92 mg of Zinc in 100g (252.8 %DV).
  Per serving, (typical serving) of 3 oz (or 85g), Zinc content is 32.23 mg (214.87 %DV).
  Foods - Serving of 6 medium (or 84g), Zinc content is 31.85 mg (212.33 %DV).
13. Mollusks, oyster, Pacific, cooked, moist heat - Zinc
  33.24 mg of Zinc in 100g (221.6 %DV).
  Per serving, (typical serving) of 1 medium (or 25g), Zinc content is 8.31 mg (55.4 %DV).
  Foods - Serving of 3 oz (or 85g), Zinc content is 28.25 mg (188.33 %DV).
14. Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate - Zinc
  30.6 mg of Zinc in 100g (204 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 49g), Zinc content is 14.99 mg (99.93 %DV).
15. Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal - Zinc
  30 mg of Zinc in 100g (200 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 50g), Zinc content is 15 mg (100 %DV).
16. Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S - Zinc
  29.5 mg of Zinc in 100g (196.67 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 27g), Zinc content is 7.97 mg (53.13 %DV).
17. Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax - Zinc
  28.8 mg of Zinc in 100g (192 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 52g), Zinc content is 14.98 mg (99.87 %DV).
18. Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran - Zinc
  28.3 mg of Zinc in 100g (188.67 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 53g), Zinc content is 15 mg (100 %DV).
19. Cereals ready-to-eat, GENERAL MILLS, WHEATIES - Zinc
  27.8 mg of Zinc in 100g (185.33 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 27g), Zinc content is 7.51 mg (50.07 %DV).
20. Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch - Zinc
  25.86 mg of Zinc in 100g (172.4 %DV).
  Per serving, (typical serving) of 1.25 cup (1 NLEA serving) (or 58g), Zinc content is 15 mg (100 %DV).
21. Incaparina, dry mix (corn and soy flours), unprepared - Zinc
  23 mg of Zinc in 100g (153.33 %DV).
  Per serving, (typical serving) of 1 tbsp (or 8.9g), Zinc content is 2.05 mg (13.67 %DV).
  Foods - Serving of 1 cup (or 128g), Zinc content is 29.44 mg (196.27 %DV).
22. Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS - Zinc
  18.62 mg of Zinc in 100g (124.13 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 27g), Zinc content is 5.03 mg (33.53 %DV).
23. Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal - Zinc
  17.98 mg of Zinc in 100g (119.87 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 32g), Zinc content is 5.75 mg (38.33 %DV).
24. Cereals ready-to-eat, GENERAL MILLS, KIX - Zinc
  17.42 mg of Zinc in 100g (116.13 %DV).
  Per serving, (typical serving) of 1.25 cup (1 NLEA serving) (or 30g), Zinc content is 5.23 mg (34.87 %DV).
25. Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS - Zinc
  17.2 mg of Zinc in 100g (114.67 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 30g), Zinc content is 5.16 mg (34.4 %DV).
26. Cereals ready-to-eat, Ralston Corn Biscuits - Zinc
  17.13 mg of Zinc in 100g (114.2 %DV).
  Per serving, (typical serving) of 1 serving (NLEA serving size = 1 cup) (or 30g), Zinc content is 5.14 mg (34.27 %DV).
  Foods - Serving of 1 cup (or 31g), Zinc content is 5.31 mg (35.4 %DV).
27. Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH - Zinc
  17.03 mg of Zinc in 100g (113.53 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 31g), Zinc content is 5.28 mg (35.2 %DV).
28. Cereals ready-to-eat, GENERAL MILLS, CHEERIOS - Zinc
  16.73 mg of Zinc in 100g (111.53 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 28g), Zinc content is 4.68 mg (31.2 %DV).
29. Cereals ready-to-eat, wheat germ, toasted, plain - Zinc
  16.67 mg of Zinc in 100g (111.13 %DV).
  Per serving, (typical serving) of 1 cup (or 113g), Zinc content is 18.84 mg (125.6 %DV).
  Foods - Serving of 1 oz (or 28.35g), Zinc content is 4.73 mg (31.53 %DV).
30. Mollusks, oyster, Pacific, raw - Zinc
  16.62 mg of Zinc in 100g (110.8 %DV).
  Per serving, (typical serving) of 1 medium (or 50g), Zinc content is 8.31 mg (55.4 %DV).
  Foods - Serving of 3 oz (or 85g), Zinc content is 14.13 mg (94.2 %DV).
31. Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES - Zinc
  16.54 mg of Zinc in 100g (110.27 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 26g), Zinc content is 4.3 mg (28.67 %DV).
32. Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch - Zinc
  16.39 mg of Zinc in 100g (109.27 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 26g), Zinc content is 4.26 mg (28.4 %DV).
33. Cereals ready-to-eat, QUAKER, Christmas Crunch - Zinc
  16.36 mg of Zinc in 100g (109.07 %DV).
  Per serving, (typical serving) of 1 serving (1 NLEA serving) (or 26g), Zinc content is 4.25 mg (28.33 %DV).
34. Cereals ready-to-eat, MALT-O-MEAL, Honey Nut TOASTY O'S Cereal - Zinc
  16.25 mg of Zinc in 100g (108.33 %DV).
  Per serving, (typical serving) of 1 cup (or 30g), Zinc content is 4.88 mg (32.53 %DV).
35. Cereals ready-to-eat, QUAKER, CAP'N CRUNCH - Zinc
  16.16 mg of Zinc in 100g (107.73 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 27g), Zinc content is 4.36 mg (29.07 %DV).
36. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular - Zinc
  16.01 mg of Zinc in 100g (106.73 %DV).
  Per serving, (typical serving) of 1.67 tablespoon (or 14g), Zinc content is 2.24 mg (14.93 %DV).
37. Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted - Zinc
  15.4 mg of Zinc in 100g (102.67 %DV).
  Per serving, (typical serving) of 1 tbsp (or 5.6g), Zinc content is 0.86 mg (5.73 %DV).
  Foods - Serving of 1 envelope (or 20g), Zinc content is 3.08 mg (20.53 %DV).
38. Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN - Zinc
  15.3 mg of Zinc in 100g (102 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 27g), Zinc content is 4.13 mg (27.53 %DV).
39. Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH - Zinc
  15.29 mg of Zinc in 100g (101.93 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 27g), Zinc content is 4.13 mg (27.53 %DV).
40. Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP - Zinc
  15.29 mg of Zinc in 100g (101.93 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 27g), Zinc content is 4.13 mg (27.53 %DV).
41. Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS - Zinc
  15.2 mg of Zinc in 100g (101.33 %DV).
  Per serving, (typical serving) of .75 cup (or 30g), Zinc content is 4.56 mg (30.4 %DV).
42. Peanut butter, chunky, vitamin and mineral fortified - Zinc
  15.1 mg of Zinc in 100g (100.67 %DV).
  Per serving, (typical serving) of 2 tbsp (or 32g), Zinc content is 4.83 mg (32.2 %DV).
  Foods - Serving of 1 cup (or 258g), Zinc content is 38.96 mg (259.73 %DV).
43. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters - Zinc
  15 mg of Zinc in 100g (100 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 52g), Zinc content is 7.8 mg (52 %DV).
44. Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS - Zinc
  14.5 mg of Zinc in 100g (96.67 %DV).
  Per serving, (typical serving) of 1 cup (or 30g), Zinc content is 4.35 mg (29 %DV).
45. Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP - Zinc
  14.4 mg of Zinc in 100g (96 %DV).
  Per serving, (typical serving) of .75 cup (1 NLEA serving) (or 26g), Zinc content is 3.74 mg (24.93 %DV).
46. Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS - Zinc
  14.4 mg of Zinc in 100g (96 %DV).
  Per serving, (typical serving) of 1 cup (or 33g), Zinc content is 4.75 mg (31.67 %DV).
47. Peanut butter, smooth, vitamin and mineral fortified - Zinc
  14.4 mg of Zinc in 100g (96 %DV).
  Per serving, (typical serving) of 1 cup (or 258g), Zinc content is 37.15 mg (247.67 %DV).
  Foods - Serving of 2 tbsp (or 32g), Zinc content is 4.61 mg (30.73 %DV).
48. Cereals ready-to-eat, Ralston TASTEEOS - Zinc
  14.33 mg of Zinc in 100g (95.53 %DV).
  Per serving, (typical serving) of 1 cup (1 NLEA serving) (or 30g), Zinc content is 4.3 mg (28.67 %DV).
  Foods - Serving of 1 cup (or 28g), Zinc content is 4.01 mg (26.73 %DV).
49. Cereals ready-to-eat, GENERAL MILLS, 25% Less Sugar TRIX - Zinc
  14.3 mg of Zinc in 100g (95.33 %DV).
  Per serving, (typical serving) of .75 cup (or 21g), Zinc content is 3 mg (20 %DV).




Zinc and Nutrition Facts - Top 198 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh


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