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200 Foods Highest in Zinc

Ranked by a serving size.
11mg Zinc = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

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  1. Canned Eastern Oysters
    247.4mg (2249% DV) in 1 can (12 oz), oysters and liquid
  2. Cooked Eastern Oysters (Wild)
    51.9mg (472% DV) in 3 oz
  3. Cooked Eastern Oysters (Farmed)
    38.4mg (349% DV) in 3 oz
  4. Cooked Wild Eastern Oysters
    33mg (300% DV) in 6 medium
  5. Raw Eastern Oysters
    32.2mg (293% DV) in 3 oz
  6. Cooked Pacific Oysters
    28.3mg (257% DV) in 3 oz
  7. Chuck Steak (Mock Tender)
    15.4mg (140% DV) in 1 steak
  8. Ribeye Steak (Filet)
    14.2mg (129% DV) in 1 fillet
  9. Skirt Steak
    12.5mg (114% DV) in 6oz steak
  10. Alaskan King Crab
    10.2mg (93% DV) in 1 leg
  11. Top Blade Chuck Steak
    8.3mg (76% DV) in 3 oz
  12. Raw Pacific Oysters
    8.3mg (76% DV) in 1 medium
  13. Braised Beef or Chuck Stew
    7.1mg (64% DV) in 3 oz
  14. Dungeness Crab (Raw)
    7mg (63% DV) in 1 crab
  15. Beef Chuck Pot Roast
    6.6mg (60% DV) in 3 oz
  16. Pork Chops (With Fat)
    6.4mg (58% DV) in 1 chop
  17. Cooked Spiny Lobster
    6.2mg (56% DV) in 3 oz
  18. Dried Agar Seaweed
    5.8mg (53% DV) in 100 grams
  19. Canned Baked Beans
    5.8mg (53% DV) in 1 cup
  20. Pan-Broiled Ground Beef Patty (97% Lean)
    5.5mg (50% DV) in 3 oz
  21. Broiled Ground Beef Patty (97% Lean)
    5.5mg (50% DV) in 3 oz
  22. Broiled Ground Beef Patty (93% Lean)
    5.4mg (50% DV) in 3 oz
  23. Roasted Chicken Leg
    5.3mg (49% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  24. Natto
    5.3mg (48% DV) in 1 cup
  25. Cooked Clams
    5.2mg (47% DV) in 20 small
  26. Canned Blue Crab
    5.1mg (47% DV) in 1 cup
  27. Canned Chili with Beans
    5.1mg (47% DV) in 1 cup
  28. Panfried Beef Hamburger
    5.1mg (46% DV) in 3 oz
  29. Braised Cube Steak
    4.8mg (43% DV) in 3 oz
  30. Toasted Wheat Germ
    4.7mg (43% DV) in 1 oz
  31. Cooked Dungeness Crab
    4.7mg (42% DV) in 3 oz
  32. Cooked Grass Fed Ground Bison (Buffalo)
    4.5mg (41% DV) in 3 oz
  33. Roast Goose
    4.5mg (41% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
  34. Broiled Sirloin Strip Steak
    4.5mg (41% DV) in 3 oz
  35. Milk and Soy Chocolate Drink
    4.5mg (41% DV) in 8 fl oz
  36. Blue Crab
    4.5mg (41% DV) in 1 cup, flaked and pieces
  37. Pan-Broiled Ground Bison
    4.5mg (41% DV) in 1 patty ( yield from 112.7 g raw meat )
  38. Dry-Roasted Soybeans
    4.4mg (40% DV) in 1 cup
  39. London Broil
    4.4mg (40% DV) in 3 oz
  40. Lean Roasted Ham
    4.4mg (40% DV) in 1 cup, diced
  41. Grilled Top Round Steak
    4.4mg (40% DV) in 3 oz
  42. Broiled Lean Beef Flank Steak
    4.3mg (39% DV) in 3 oz
  43. Buffalo Sirloin Steak
    4.3mg (39% DV) in 1 serving ( 3 oz )
  44. Lamb Shank
    4.3mg (39% DV) in 3 oz
  45. Roasted Boneless Skinless Chicken Leg
    4.2mg (38% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  46. Prime Rib Steak
    4.2mg (38% DV) in 3 oz
  47. Braised Beef Shortribs
    4.1mg (38% DV) in 3 oz
  48. Lamb Sirloin
    4.1mg (37% DV) in 3 oz
  49. Adzuki Beans
    4.1mg (37% DV) in 1 cup
  50. Lean Cured Ham
    4mg (37% DV) in 1 cup
  51. Roasted Ham
    4mg (36% DV) in 1 cup, diced
  52. Grilled T-bone Steak (Choice)
    4mg (36% DV) in 3 oz
  53. Grilled Beef Tenderloin Steak
    4mg (36% DV) in 3 oz
  54. Grilled Porterhouse Steak
    4mg (36% DV) in 3 oz
  55. Firm Tofu
    4mg (36% DV) in 1 cup
  56. Grilled Porterhouse Steak (Choice)
    4mg (36% DV) in 3 oz
  57. Broiled Beef Round
    3.9mg (36% DV) in 3 oz
  58. Grilled T-Bone Steak
    3.9mg (36% DV) in 3 oz
  59. Pork Spare Ribs
    3.9mg (36% DV) in 3 oz
  60. Boston Steak (Pork)
    3.8mg (35% DV) in 3 oz
  61. Fat Free Ground Turkey
    3.7mg (34% DV) in 6 oz
  62. Roasted Beef Eye of Round Roast
    3.7mg (33% DV) in 3 oz
  63. Roast Duck
    3.6mg (33% DV) in 1 cup, chopped or diced
  64. Dry Pork Salami
    3.6mg (32% DV) in 3oz
  65. Pork Chops (Lean)
    3.6mg (32% DV) in 6oz chop
  66. Cured Ham
    3.5mg (32% DV) in 1 cup
  67. Low Fat Cured Ham
    3.5mg (31% DV) in 1 cup
  68. Fast Food Double Hamburger
    3.4mg (31% DV) in 1 item
  69. Lobster (Cooked)
    3.4mg (31% DV) in 3 oz
  70. Cooked Eel
    3.3mg (30% DV) in 1 fillet
  71. Kamut Cooked
    3.2mg (29% DV) in 1 cup
  72. Low Fat Broiled Turkey Patties
    3.2mg (29% DV) in 3 oz
  73. Millet Flour
    3.1mg (28% DV) in 1 cup
  74. Roasted Lean Buffalo
    3.1mg (28% DV) in 3 oz
  75. Lean Grass Fed Beef Strip Steak
    3.1mg (28% DV) in 3 oz
  76. Queen Crab (Cooked)
    3.1mg (28% DV) in 3 oz
  77. Country-Style Roasted Pork Ribs
    3mg (28% DV) in 1 rack
  78. Roast Turkey Dark Meat
    3mg (27% DV) in 1 serving
  79. Roasted Turkey Thigh
    3mg (27% DV) in 3 oz
  80. Lamb Ribs
    3mg (27% DV) in 3 oz
  81. Cooked Cuttlefish
    2.9mg (27% DV) in 3 oz
  82. Roasted Turkey Breast
    2.9mg (27% DV) in 6 oz
  83. Seeds watermelon seed kernels dried
    2.9mg (26% DV) in 1 oz
  84. Octopus (Cooked)
    2.9mg (26% DV) in 3 oz
  85. Hemp Seeds
    2.8mg (26% DV) in 1oz
  86. Cooked Teff
    2.8mg (25% DV) in 1 cup
  87. Whelk (Cooked)
    2.8mg (25% DV) in 3 oz
  88. Broiled Turkey Patties
    2.8mg (25% DV) in 3 oz
  89. Pork Bratwurst
    2.8mg (25% DV) in 1 link cooked
  90. Cooked Ground Pork
    2.7mg (25% DV) in 3 oz
  91. Roasted Wild Boar
    2.6mg (23% DV) in 3 oz
  92. Lentils (Cooked)
    2.5mg (23% DV) in 1 cup
  93. Canned Shrimp
    2.5mg (23% DV) in 1 cup
  94. Chickpeas (Garbanzo Beans) (Cooked)
    2.5mg (23% DV) in 1 cup
  95. Roasted Chicken Drumsticks
    2.5mg (23% DV) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
  96. Cooked Large White Beans
    2.5mg (22% DV) in 1 cup
  97. Roasted Skinless Chicken Drumstick
    2.5mg (22% DV) in 1 drumstick without skin
  98. Broiled Pork Tenderloin
    2.5mg (22% DV) in 3 oz
  99. Blue Crab Cakes
    2.5mg (22% DV) in 1 cake
  100. Lowfat Pastrami
    2.4mg (22% DV) in 1 serving 6 slices
  101. Cooked Spelt
    2.4mg (22% DV) in 1 cup
  102. Dulce de Leche
    2.4mg (22% DV) in 1 cup
  103. Queen Crab (Raw)
    2.4mg (22% DV) in 3 oz
  104. Non-Fat Yogurt
    2.4mg (22% DV) in 1 cup (8 fl oz)
  105. Roasted Chicken Thigh
    2.4mg (22% DV) in 1 thigh with skin
  106. Spam
    2.4mg (21% DV) in 3 oz
  107. Low-Fat Milk 2%
    2.3mg (21% DV) in 16oz glass
  108. Cooked Oatmeal
    2.3mg (21% DV) in 1 cup
  109. Beef and Pork Baloney (Bologna)
    2.3mg (21% DV) in 3 (1/2) oz
  110. Cooked Blue Mussels
    2.3mg (21% DV) in 3 oz
  111. Roasted Boneless Skinless Thigh Meat
    2.2mg (20% DV) in 1 thigh without skin
  112. Dried Pumpkin and Squash Seeds
    2.2mg (20% DV) in 1 oz
  113. Black-Eyed Peas (Cowpeas)
    2.2mg (20% DV) in 1 cup
  114. Cooked Wild Rice
    2.2mg (20% DV) in 1 cup
  115. Canned Beef
    2.2mg (20% DV) in 1 serving
  116. Low-Fat Yogurt
    2.2mg (20% DV) in 1 cup (8 fl oz)
  117. Baked Conch
    2.2mg (20% DV) in 1 cup, sliced
  118. Roasted Squash and Pumpkin Seeds (Unsalted)
    2.2mg (20% DV) in 1 oz
  119. Roasted Squash and Pumpkin Seeds (Salted)
    2.2mg (20% DV) in 1 oz
  120. Roast Turkey (Without Skin)
    2.1mg (19% DV) in 3 oz
  121. Edamame
    2.1mg (19% DV) in 1 cup
  122. Cooked Amaranth
    2.1mg (19% DV) in 1 cup
  123. Roasted Turkey
    2.1mg (19% DV) in 3 oz
  124. Braised Pork Loin
    2.1mg (19% DV) in 3 oz
  125. Stirfried Soybean Sprouts
    2.1mg (19% DV) in 100 grams
  126. Pepperoni
    2.1mg (19% DV) in 3 oz
  127. Skim Milk
    2.1mg (19% DV) in 16oz glass
  128. Pork Tenderloin
    2.1mg (19% DV) in 3 oz
  129. Fast Food Hamburger
    2.1mg (19% DV) in 1 item
  130. Low-Fat Milk 1%
    2.1mg (19% DV) in 16oz glass
  131. Nonfat Vanilla Yogurt
    2mg (18% DV) in 1 cup (8 fl oz)
  132. Sesame Seeds (Toasted)
    2mg (18% DV) in 1 oz
  133. Pork Loin
    2mg (18% DV) in 3 oz
  134. Cranberry Beans (Roman Beans)
    2mg (18% DV) in 1 cup
  135. Canned Navy Beans
    2mg (18% DV) in 1 cup
  136. Quinoa Cooked
    2mg (18% DV) in 1 cup
  137. Tofu Prepared with Calcium
    2mg (18% DV) in 1 cup
  138. Boiled Soybeans (Edamame)
    2mg (18% DV) in 1 cup
  139. Whole Grain Sorghum Flour
    2mg (18% DV) in 1 cup
  140. Split Peas
    2mg (18% DV) in 1 cup
  141. Canned Sardines
    2mg (18% DV) in 1 cup, drained
  142. Cooked Small White Beans
    2mg (18% DV) in 1 cup
  143. Cooked Shiitake Mushrooms
    1.9mg (18% DV) in 1 cup pieces
  144. Black Beans
    1.9mg (18% DV) in 1 cup
  145. Nonfat Chocolate Yogurt
    1.9mg (17% DV) in 1 container (6 oz)
  146. Cooked Green Peas
    1.9mg (17% DV) in 1 cup
  147. Cooked Red Kidney Beans
    1.9mg (17% DV) in 1 cup
  148. Tempeh
    1.9mg (17% DV) in 1 cup
  149. Navy Beans
    1.9mg (17% DV) in 1 cup
  150. Fat Free Broiled Turkey Patties
    1.9mg (17% DV) in 1 patty
  151. High Fat Milk (3.7% Fat)
    1.9mg (17% DV) in 16oz glass
  152. Baked Beans
    1.8mg (17% DV) in 1 cup
  153. Pine Nuts (Dried)
    1.8mg (17% DV) in 1 oz (167 kernels)
  154. Atlantic Herring
    1.8mg (17% DV) in 1 fillet
  155. Low Fat Fruit Yogurt (With Vitamin D)
    1.8mg (16% DV) in 1 cup (8 fl oz)
  156. Whole Milk
    1.8mg (16% DV) in 16oz glass
  157. Cooked Smelt
    1.8mg (16% DV) in 3 oz
  158. Peas
    1.8mg (16% DV) in 1 cup
  159. Canned Refried Beans
    1.8mg (16% DV) in 1 cup
  160. Lima Beans
    1.8mg (16% DV) in 1 cup
  161. Kidney Beans
    1.8mg (16% DV) in 1 cup
  162. Canned Hominy
    1.7mg (16% DV) in 1 cup
  163. Veal Bratwurst
    1.7mg (16% DV) in 1 serving 2.96 oz
  164. Broad Beans (Fava)
    1.7mg (16% DV) in 1 cup
  165. Cooked Blackeyed Peas
    1.7mg (15% DV) in 1 cup
  166. Mung Beans (Cooked)
    1.7mg (15% DV) in 1 cup
  167. Shredded Coconut Meat
    1.7mg (15% DV) in 1 cup, shredded
  168. Manhattan Clam Chowder
    1.7mg (15% DV) in 1 cup (8 fl oz)
  169. Palm Hearts (Canned)
    1.7mg (15% DV) in 1 cup
  170. Pinto Beans (Cooked)
    1.7mg (15% DV) in 1 cup
  171. Lowfat Ricotta
    1.7mg (15% DV) in 1/2 cup
  172. Bamboo Shoots
    1.7mg (15% DV) in 1 cup (1/2 Inch slices)
  173. Cashews (Raw)
    1.6mg (15% DV) in 1 oz
  174. Cooked Green Soybeans
    1.6mg (15% DV) in 1 cup
  175. Lean Chicken Breast (Cooked)
    1.6mg (15% DV) in 6oz chicken breast
  176. Cooked Lentil Sprouts
    1.6mg (15% DV) in 100 grams
  177. Atlantic Mackerel (Cooked)
    1.6mg (15% DV) in 6oz fillet
  178. Dry-Roasted Cashews
    1.6mg (14% DV) in 1 oz
  179. Subway Tuna Sub
    1.6mg (14% DV) in 6 inch sub
  180. Canned Lima Beans
    1.6mg (14% DV) in 1 cup
  181. Canned Red Kidney Beans
    1.6mg (14% DV) in 1 cup
  182. Cooked Millet
    1.6mg (14% DV) in 1 cup
  183. Tempeh cooked
    1.6mg (14% DV) in 100 grams
  184. Whole Wheat Pasta
    1.6mg (14% DV) in 1 cup spaghetti not packed
  185. Canned Mature (White) Lima Beans
    1.6mg (14% DV) in 1 cup
  186. California Avocados
    1.6mg (14% DV) in 1 cup, pureed
  187. Great Northern Beans
    1.6mg (14% DV) in 1 cup
  188. Pepperoni Pizza
    1.6mg (14% DV) in 1 slice
  189. Sausage Pizza
    1.5mg (14% DV) in 1 slice
  190. California Red Kidney Beans
    1.5mg (14% DV) in 1 cup
  191. Oil Roasted Cashews
    1.5mg (14% DV) in 1 oz (18 kernels)
  192. Burrito with Beans
    1.5mg (14% DV) in 2 pieces
  193. Sweetened Vanilla Almond Milk
    1.5mg (14% DV) in 8 fl oz
  194. Chocolate Almond Milk
    1.5mg (14% DV) in 8 fl oz
  195. Dry Roasted Sunflower Seeds
    1.5mg (14% DV) in 1 oz
  196. Dry Roasted Sunflower Seeds (With Salt)
    1.5mg (14% DV) in 1 oz
  197. Crayfish
    1.5mg (14% DV) in 3 oz
  198. Citronella (Lemon Grass)
    1.5mg (14% DV) in 1 cup
  199. Mungo Beans (Cooked)
    1.5mg (14% DV) in 1 cup
  200. Fried Calamari
    1.5mg (13% DV) in 3 oz

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.