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.

Click on a food item to give a full nutrition breakdown that can be scaled for different amounts of foods, from our list of foods high in Zinc.

Please remember that this 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.

Taking the example of chives, they have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Zinc in your diet or if you follow a High Zinc Diet.



 

List of Foods High in Zinc

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Mollusks, oyster, eastern, canned - Zinc
  90.95 mg of Zinc in 100g (606.33 %DV)
  A typical food serving of 1 cup, drained (or 162g) contains 147.34 mg of Zinc (982.27 %DV)
Mollusks, oyster, eastern, cooked, breaded and fried - Zinc
  87.13 mg of Zinc in 100g (580.87 %DV)
  A typical food serving of 3 oz (or 85g) contains 74.06 mg of Zinc (493.73 %DV)
Mollusks, oyster, eastern, wild, cooked, moist heat - Zinc
  78.6 mg of Zinc in 100g (524 %DV)
  A typical food serving of 3 oz (or 85g) contains 66.81 mg of Zinc (445.4 %DV)
Cereals ready-to-eat, Ralston Enriched Bran flakes - Zinc
  64.33 mg of Zinc in 100g (428.87 %DV)
  A typical food serving of 1 serving (NLEA serving size = 0.75 cup) (or 29g) contains 18.66 mg of Zinc (124.4 %DV)
Mollusks, oyster, eastern, wild, cooked, dry heat - Zinc
  61.04 mg of Zinc in 100g (406.93 %DV)
  A typical food serving of 3 oz (or 85g) contains 51.88 mg of Zinc (345.87 %DV)
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus - Zinc
  60 mg of Zinc in 100g (400 %DV)
  A typical food serving of 1 oz (or 28.35g) contains 17.01 mg of Zinc (113.4 %DV)
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Zinc
  52 mg of Zinc in 100g (346.67 %DV)
  A typical food serving of .75 cup (1 NLEA serving) (or 29g) contains 15.08 mg of Zinc (100.53 %DV)
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 - Zinc
  51 mg of Zinc in 100g (340 %DV)
  A typical food serving of 1 cup (1 NLEA serving) (or 30g) contains 15.3 mg of Zinc (102 %DV)
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL - Zinc
  50 mg of Zinc in 100g (333.33 %DV)
  A typical food serving of .75 cup (1 NLEA serving) (or 30g) contains 15 mg of Zinc (100 %DV)
Mollusks, oyster, eastern, farmed, cooked, dry heat - Zinc
  45.15 mg of Zinc in 100g (301 %DV)
  A typical food serving of 3 oz (or 85g) contains 38.38 mg of Zinc (255.87 %DV)
Mollusks, oyster, eastern, wild, raw - Zinc
  39.3 mg of Zinc in 100g (262 %DV)
  A typical food serving of 1 cup (or 248g) contains 97.46 mg of Zinc (649.73 %DV)
Mollusks, oyster, eastern, farmed, raw - Zinc
  37.92 mg of Zinc in 100g (252.8 %DV)
  A typical food serving of 3 oz (or 85g) contains 32.23 mg of Zinc (214.87 %DV)
Mollusks, oyster, Pacific, cooked, moist heat - Zinc
  33.24 mg of Zinc in 100g (221.6 %DV)
  A typical food serving of 1 medium (or 25g) contains 8.31 mg of Zinc (55.4 %DV)
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate - Zinc
  30.6 mg of Zinc in 100g (204 %DV)
  A typical food serving of 1 cup (1 NLEA serving) (or 49g) contains 14.99 mg of Zinc (99.93 %DV)
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal - Zinc
  30 mg of Zinc in 100g (200 %DV)
  A typical food serving of 1 cup (1 NLEA serving) (or 50g) contains 15 mg of Zinc (100 %DV)
Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S - Zinc
  29.5 mg of Zinc in 100g (196.67 %DV)
  A typical food serving of .75 cup (1 NLEA serving) (or 27g) contains 7.97 mg of Zinc (53.13 %DV)
Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax - Zinc
  28.8 mg of Zinc in 100g (192 %DV)
  A typical food serving of 1 cup (1 NLEA serving) (or 52g) contains 14.98 mg of Zinc (99.87 %DV)
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran - Zinc
  28.3 mg of Zinc in 100g (188.67 %DV)
  A typical food serving of 1 cup (1 NLEA serving) (or 53g) contains 15 mg of Zinc (100 %DV)
Cereals ready-to-eat, GENERAL MILLS, WHEATIES - Zinc
  27.8 mg of Zinc in 100g (185.33 %DV)
  A typical food serving of .75 cup (1 NLEA serving) (or 27g) contains 7.51 mg of Zinc (50.07 %DV)
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch - Zinc
  25.86 mg of Zinc in 100g (172.4 %DV)
  A typical food serving of 1.25 cup (1 NLEA serving) (or 58g) contains 15 mg of Zinc (100 %DV)
Incaparina, dry mix (corn and soy flours), unprepared - Zinc
  23 mg of Zinc in 100g (153.33 %DV)
  A typical food serving of 1 tbsp (or 8.9g) contains 2.05 mg of Zinc (13.67 %DV)
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS - Zinc
  18.62 mg of Zinc in 100g (124.13 %DV)
  A typical food serving of .75 cup (1 NLEA serving) (or 27g) contains 5.03 mg of Zinc (33.53 %DV)
Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal - Zinc
  17.98 mg of Zinc in 100g (119.87 %DV)
  A typical food serving of 1 cup (1 NLEA serving) (or 32g) contains 5.75 mg of Zinc (38.33 %DV)
Cereals ready-to-eat, GENERAL MILLS, KIX - Zinc
  17.42 mg of Zinc in 100g (116.13 %DV)
  A typical food serving of 1.25 cup (1 NLEA serving) (or 30g) contains 5.23 mg of Zinc (34.87 %DV)
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS - Zinc
  17.2 mg of Zinc in 100g (114.67 %DV)
  A typical food serving of .75 cup (1 NLEA serving) (or 30g) contains 5.16 mg of Zinc (34.4 %DV)




Zinc and Nutrition Facts - Top 201 Foods

a banana, an apple, an egg, an orange, wine, grapes, watermelon, chicken breast, beer, strawberries, alcohol, avocado, coffee, rice, blueberries, chicken, egg whites, red wine, pizza, broccoli, salmon, sugar, carrots, almonds, shrimp, cucumber, steak, honey, a pear, popcorn, milk, pineapple, lettuce, bacon, cantaloupe, orange, a bagel, a peach, celery, oatmeal, butter, cherries, grapefruit, pasta, brown rice, tomatoes, mushrooms, potatoes, baked potato, bread, white rice, peanut butter, cheese, corn, salad, a big mac, a potato, white wine, a slice of pizza, french fries, hard boiled egg, sweet potato, nuts, orange juice, green beans, tuna, skim milk, fish, butternut squash, peanuts, hamburger, green grapes, cottage cheese, yogurt, brown sugar, olives, cheesecake, pumpkin seeds, feta cheese, meatloaf, quinoa, a mango, beef, chilis, cheerios, chips, cod, coke, granola, iceberg lettuce, mango, pecans, raisins, saltine crackers, soy milk, spinach, spirulina, turkey, turkey breast, tuna salad, walnuts, whole milk, oats, cabbage, beets, beans, garbanzo beans, mayonnaise, fried chicken, tofu, kiwi, lentils, pomegranate, kale, black beans, coconut, jello, ice cream, dates, spaghetti, kidney beans, hot dog, cheddar cheese, hummus, eggplant, white bread, lemon, zucchini, tangerine, nectarines, artichokes, plums, whole wheat bread, coconut milk, ham, cranberries, apricots, honeydew, papaya, prunes, prune juice, ricotta, halibut, sea bass, scallops, deer, cauliflower, olive oil, garlic, apple juice, cranberry juice, asparagus, barley, basil, peppers, pepper, brussel sprouts, buckwheat, cashews, cheddar, chili peppers, coriander, doughnuts, dill, fennel, figs, flaxseed, tea, onions, lamb, yams, hazelnuts, leeks, goats cheese, lima beans, millet, shiitake mushrooms, rosemary, sardines, mustard greens, navy beans, parsley, pinto beans, rye, sausages, sesame seeds, soy sauce, soybeans, summer squash, winter squash, sunflower seeds, swiss chard, thyme, tempeh, turnip greens, a shake, a cheeseburger, nachos, chocolate, a granola bar, chia seeds