NutriScrolls

Foods High in Zinc

143 foods ranked for zinc. Top of the list: Oysters with 16.6 mg per 100 g, then Pumpkin seeds (10.3 mg). Data from USDA.

By · Updated · 6 sources

Editorial policy · How we use data

Foods high in zinc

Per serving. Bars show the share of the Daily Value (11 mg a day). The line marks 100%.

Per 100 g. Bars show the share of the Daily Value (11 mg a day). The line marks 100%.

Per serving. Bars show the share of the EU Reference Intake (10 mg a day). The line marks 100%.

Per 100 g. Bars show the share of the EU Reference Intake (10 mg a day). The line marks 100%.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.OystersSeafood · per 3 oz (85 g)14.1 mg128% of the Daily Value141% of the Reference Intake
  2. 2.Ground beefPoultry and Meats · per 4 oz (113 g)4.72 mg43% of the Daily Value47% of the Reference Intake
  3. 3.Adzuki beansBeans and Legumes · per 1 cup (230 g)4.07 mg37% of the Daily Value41% of the Reference Intake
  4. 4.Ground lambPoultry and Meats · per 4 oz (113 g)3.85 mg35% of the Daily Value39% of the Reference Intake
  5. 5.Hemp seedsNuts and Seeds · per 3 tbsp (30 g)2.97 mg27% of the Daily Value30% of the Reference Intake
  6. 6.LentilsBeans and Legumes · per 1 cup (198 g)2.51 mg23% of the Daily Value25% of the Reference Intake
  7. 7.ChickpeasBeans and Legumes · per 1 cup (164 g)2.51 mg23% of the Daily Value25% of the Reference Intake
  8. 8.Chicken drumstickPoultry and Meats · per 1 drumstick with skin (133 g)2.47 mg22% of the Daily Value25% of the Reference Intake
  9. 9.Wild riceGrains · per ¼ cup (40 g)2.38 mg22% of the Daily Value24% of the Reference Intake
  10. 10.Pumpkin seedsNuts and Seeds · per 1 oz (28 g)2.21 mg20% of the Daily Value22% of the Reference Intake
  11. 11.Cranberry beansBeans and Legumes · per 1 cup (177 g)2.02 mg18% of the Daily Value20% of the Reference Intake
  12. 12.SoybeansBeans and Legumes · per 1 cup (172 g)1.98 mg18% of the Daily Value20% of the Reference Intake
  13. 13.Black beansBeans and Legumes · per 1 cup (172 g)1.93 mg18% of the Daily Value19% of the Reference Intake
  14. 14.PeasBeans and Legumes · per 1 cup (160 g)1.9 mg17% of the Daily Value19% of the Reference Intake
  15. 15.Navy beansBeans and Legumes · per 1 cup (182 g)1.87 mg17% of the Daily Value19% of the Reference Intake
  16. 16.Pine nutsNuts and Seeds · per 1 oz (28 g)1.83 mg17% of the Daily Value18% of the Reference Intake
  17. 17.Lima beansBeans and Legumes · per 1 cup (188 g)1.79 mg16% of the Daily Value18% of the Reference Intake
  18. 18.Kidney beansBeans and Legumes · per 1 cup (177 g)1.77 mg16% of the Daily Value18% of the Reference Intake
  19. 19.Fava beansBeans and Legumes · per 1 cup (170 g)1.72 mg16% of the Daily Value17% of the Reference Intake
  20. 20.Mung beansBeans and Legumes · per 1 cup (202 g)1.7 mg15% of the Daily Value17% of the Reference Intake
  21. 21.Pinto beansBeans and Legumes · per 1 cup (171 g)1.68 mg15% of the Daily Value17% of the Reference Intake
  22. 22.CashewsNuts and Seeds · per 1 oz (28 g)1.64 mg15% of the Daily Value16% of the Reference Intake
  23. 23.WheatGrains · per ¼ cup (48 g)1.6 mg15% of the Daily Value16% of the Reference Intake
  24. 24.OatsGrains · per ½ cup (40 g)1.59 mg14% of the Daily Value16% of the Reference Intake
  25. 25.Great northern beansBeans and Legumes · per 1 cup (177 g)1.56 mg14% of the Daily Value16% of the Reference Intake
  1. 1.OystersSeafood16.6 mg151% of the Daily Value166% of the Reference Intake
  2. 2.Hemp seedsNuts and Seeds9.9 mg90% of the Daily Value99% of the Reference Intake
  3. 3.Pumpkin seedsNuts and Seeds7.81 mg71% of the Daily Value78% of the Reference Intake
  4. 4.Sesame seedsNuts and Seeds7.75 mg70% of the Daily Value78% of the Reference Intake
  5. 5.Cocoa powderMisc6.81 mg62% of the Daily Value68% of the Reference Intake
  6. 6.Pine nutsNuts and Seeds6.45 mg59% of the Daily Value65% of the Reference Intake
  7. 7.Wild riceGrains5.96 mg54% of the Daily Value60% of the Reference Intake
  8. 8.CashewsNuts and Seeds5.78 mg53% of the Daily Value58% of the Reference Intake
  9. 9.Sunflower seedsNuts and Seeds5 mg45% of the Daily Value50% of the Reference Intake
  10. 10.Chia seedsNuts and Seeds4.58 mg42% of the Daily Value46% of the Reference Intake
  11. 11.PecansNuts and Seeds4.53 mg41% of the Daily Value45% of the Reference Intake
  12. 12.FlaxseedsNuts and Seeds4.34 mg39% of the Daily Value43% of the Reference Intake
  13. 13.Ground beefPoultry and Meats4.18 mg38% of the Daily Value42% of the Reference Intake
  14. 14.Brazil nutsNuts and Seeds4.06 mg37% of the Daily Value41% of the Reference Intake
  15. 15.OatsGrains3.97 mg36% of the Daily Value40% of the Reference Intake
  16. 16.Ground lambPoultry and Meats3.41 mg31% of the Daily Value34% of the Reference Intake
  17. 17.WheatGrains3.33 mg30% of the Daily Value33% of the Reference Intake
  18. 18.SpeltGrains3.28 mg30% of the Daily Value33% of the Reference Intake
  19. 19.PeanutsNuts and Seeds3.27 mg30% of the Daily Value33% of the Reference Intake
  20. 20.AlmondsNuts and Seeds3.12 mg28% of the Daily Value31% of the Reference Intake
  21. 21.QuinoaGrains3.1 mg28% of the Daily Value31% of the Reference Intake
  22. 22.WalnutsNuts and Seeds3.09 mg28% of the Daily Value31% of the Reference Intake
  23. 23.BarleyGrains2.77 mg25% of the Daily Value28% of the Reference Intake
  24. 24.RyeGrains2.65 mg24% of the Daily Value27% of the Reference Intake
  25. 25.HazelnutsNuts and Seeds2.45 mg22% of the Daily Value25% of the Reference Intake
  1. 1.OystersSeafood20.5 mg
  2. 2.EndiveVegetables4.65 mg
  3. 3.BasilHerbs and spices3.52 mg
  4. 4.Cocoa powderMisc2.99 mg
  5. 5.ParsleyHerbs and spices2.97 mg
  6. 6.AsparagusVegetables2.7 mg
  7. 7.White mushroomsVegetables2.36 mg
  8. 8.SpinachVegetables2.3 mg
  9. 9.CorianderHerbs and spices2.17 mg
  10. 10.DillHerbs and spices2.12 mg
  11. 11.ZucchiniVegetables1.88 mg
  12. 12.ArugulaVegetables1.88 mg
  13. 13.ChivesHerbs and spices1.87 mg
  14. 14.ThymeHerbs and spices1.79 mg
  15. 15.Hemp seedsNuts and Seeds1.79 mg
  16. 16.RadishesVegetables1.75 mg
  17. 17.Wild riceGrains1.67 mg
  18. 18.Ground beefPoultry and Meats1.65 mg
  19. 19.PeppermintHerbs and spices1.59 mg
  20. 20.WasabiHerbs and spices1.49 mg
  21. 21.Bok choyVegetables1.46 mg
  22. 22.PeasBeans and Legumes1.42 mg
  23. 23.Pumpkin seedsNuts and Seeds1.4 mg
  24. 24.Adzuki beansBeans and Legumes1.38 mg
  25. 25.ShrimpSeafood1.37 mg

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