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200 Foods Highest in Zinc

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

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