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200 Foods Highest in Zinc

Ranked by a serving size.

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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. Ralston Enriched Bran Flakes
    18.7mg (170% DV) in 1 serving (NLEA serving size = 0.75 cup)
  8. Chuck Steak (Mock Tender)
    15.4mg (140% DV) in 1 steak
  9. Kelloggs Product 19
    15mg (136% DV) in 1 cup (1 NLEA serving)
  10. General Mills Whole Grain Total
    15mg (136% DV) in 3/4 cup (1 NLEA serving)
  11. Kelloggs Smart Start Strong Heart Antioxidants Cereal
    15mg (136% DV) in 1 cup (1 NLEA serving)
  12. General Mills Total Raisin Bran
    15mg (136% DV) in 1 cup (1 NLEA serving)
  13. Kelloggs All-bran Complete Wheat Flakes
    15mg (136% DV) in 3/4 cup (1 NLEA serving)
  14. Ribeye Steak (Filet)
    14.2mg (129% DV) in 1 fillet
  15. Skirt Steak
    12.5mg (114% DV) in 6oz steak
  16. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    11.2mg (102% DV) in 1 item
  17. Hamburger Large Triple Patty With Condiments
    10.7mg (98% DV) in 1 sandwich
  18. Alaskan King Crab
    10.2mg (93% DV) in 1 leg
  19. Cheeseburger; Double Large Patty; With Condiments
    9.3mg (85% DV) in 1 item
  20. Top Blade Chuck Steak
    8.3mg (76% DV) in 3 oz
  21. Raw Pacific Oysters
    8.3mg (76% DV) in 1 medium
  22. Cheeseburger; Triple Regular Patty; Plain
    7.5mg (68% DV) in 1 item
  23. General Mills Wheaties
    7.5mg (68% DV) in 3/4 cup (1 NLEA serving)
  24. Whey Protein Powder Isolate
    7.5mg (68% DV) in 3 scoop
  25. General Mills Fiber One Honey Clusters
    7.5mg (68% DV) in 1 cup (1 NLEA serving)
  26. Snickers Marathon Double Chocolate Nut Bar
    7.5mg (68% DV) in 1 bar
  27. Braised Beef Or Chuck Stew
    7.1mg (64% DV) in 3 oz
  28. Dungeness Crab (Raw)
    7mg (63% DV) in 1 crab
  29. Cheeseburger; Double Large Patty With Condiments And Vegetables
    6.7mg (61% DV) in 1 sandwich
  30. Cheeseburger; Single Large Patty; With Condiments Vegetables And Ham
    6.6mg (60% DV) in 1 sandwich
  31. Beef Chuck Pot Roast
    6.6mg (60% DV) in 3 oz
  32. Pork Chops (With Fat)
    6.4mg (58% DV) in 1 chop
  33. Lamb Shoulder Roast (Cooked)
    6.2mg (56% DV) in 3 oz
  34. Uncooked Oats
    6.2mg (56% DV) in 1 cup
  35. Cooked Spiny Lobster
    6.2mg (56% DV) in 3 oz
  36. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    6.1mg (55% DV) in 1 item
  37. General Mills Honey Kix
    6mg (55% DV) in 1 (1/4) cup (1 NLEA serving)
  38. Hamburger; Double Regular Patty; With Condiments
    5.8mg (53% DV) in 1 item
  39. Canned Baked Beans
    5.8mg (53% DV) in 1 cup
  40. Quaker Capn Crunchs Oops! All Berries Cereal
    5.8mg (52% DV) in 1 cup (1 NLEA serving)
  41. Kielbasa Sausage (Cooked)
    5.7mg (52% DV) in 1 link
  42. Hamburger; Double Large Patty; With Condiments And Vegetables
    5.7mg (52% DV) in 1 sandwich
  43. Cheeseburger; Single Large Patty; With Condiments And Bacon
    5.6mg (51% DV) in 1 item
  44. Cheeseburger; Single Large Patty; With Condiments
    5.6mg (51% DV) in 1 item
  45. General Mills Cinnamon Toast Crunch
    5.6mg (51% DV) in 3/4 cup (1 NLEA serving)
  46. Bagel With Breakfast Steak Egg Cheese And Condiments
    5.6mg (51% DV) in 1 item
  47. Pan-broiled Ground Beef Patty (97% Lean)
    5.5mg (50% DV) in 3 oz
  48. Broiled Ground Beef Patty (97% Lean)
    5.5mg (50% DV) in 3 oz
  49. Broiled Ground Beef Patty (93% Lean)
    5.4mg (50% DV) in 3 oz
  50. Malt-o-meal Oat Blenders With Honey & Almonds
    5.4mg (49% DV) in 3/4 cup (1 NLEA serving)
  51. Roasted Chicken Leg
    5.3mg (49% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  52. General Mills Wheat Chex
    5.3mg (48% DV) in 3/4 cup (1 NLEA serving)
  53. General Mills Kix
    5.2mg (48% DV) in 1 (1/4) cup (1 NLEA serving)
  54. Hamburger Large Single Patty With Condiments
    5.2mg (47% DV) in 1 item
  55. Cooked Clams
    5.2mg (47% DV) in 20 small
  56. Canned Blue Crab
    5.1mg (47% DV) in 1 cup
  57. Ralston Corn Biscuits
    5.1mg (47% DV) in 1 cup (NLEA serving)
  58. Canned Chili With Beans
    5.1mg (47% DV) in 1 cup
  59. Granola Homemade
    5.1mg (46% DV) in 1 cup
  60. Cheeseburger; Single Large Patty; Plain
    5.1mg (46% DV) in 1 sandwich
  61. Panfried Beef Hamburger
    5.1mg (46% DV) in 3 oz
  62. Raw Chicken Leg
    5.1mg (46% DV) in 1 leg, with skin (Sum of drumstick+thigh+back)
  63. Cheeseburger; Single Large Patty; With Condiments And Vegetables
    5.1mg (46% DV) in 1 sandwich
  64. General Mills Lucky Charms
    5mg (46% DV) in 3/4 cup (1 NLEA serving)
  65. Hamburger; Single Large Patty; With Condiments And Vegetables
    4.9mg (44% DV) in 1 sandwich
  66. Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce
    4.9mg (44% DV) in 1 item
  67. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    4.9mg (44% DV) in 12 inch sub
  68. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    4.9mg (44% DV) in 1 sandwich
  69. General Mills Honey Nut Cheerios
    4.8mg (44% DV) in 3/4 cup (1 NLEA serving)
  70. Burrito With Beans And Beef
    4.8mg (44% DV) in 1 item
  71. Lamb Liver (Cooked)
    4.8mg (44% DV) in 3 oz
  72. Braised Cube Steak
    4.8mg (43% DV) in 3 oz
  73. Nutrigrain Mixed Berry Cereal Bar
    4.8mg (43% DV) in 1 bar (NLEA serving)
  74. Toasted Wheat Germ
    4.7mg (43% DV) in 1 oz
  75. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    4.7mg (43% DV) in 1 item
  76. General Mills Cheerios
    4.7mg (43% DV) in 1 cup (1 NLEA serving)
  77. Boneless Skinless Chicken Leg (Raw)
    4.7mg (42% DV) in 1 leg, bone and skin removed (Sum of drumstick+thigh+back meat only)
  78. Cooked Dungeness Crab
    4.7mg (42% DV) in 3 oz
  79. Cooked Grass Fed Ground Bison (Buffalo)
    4.5mg (41% DV) in 3 oz
  80. Roast Goose
    4.5mg (41% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
  81. Broiled Sirloin Strip Steak
    4.5mg (41% DV) in 3 oz
  82. General Mills Trix
    4.5mg (41% DV) in 1 cup (1 NLEA serving)
  83. Milk And Soy Chocolate Drink
    4.5mg (41% DV) in 8 fl oz
  84. Unilever Slimfast Shake Mix Powder 3-2-1 Plan
    4.5mg (41% DV) in 1 scoop
  85. Blue Crab
    4.5mg (41% DV) in 1 cup, flaked and pieces
  86. General Mills Peanut Butter Toast Crunch
    4.5mg (41% DV) in 3/4 cup (1 NLEA serving)
  87. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    4.5mg (41% DV) in 1 scoop
  88. Pan-broiled Ground Bison
    4.5mg (41% DV) in 1 patty ( yield from 112.7 g raw meat )
  89. Mozzarella Cheese (Non-fat Or Fat Free)
    4.4mg (40% DV) in 1 cup, shredded
  90. Quaker Quaker Honey Graham Life Cereal
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  91. London Broil
    4.4mg (40% DV) in 3 oz
  92. Quaker Quaker Oat Life Plain
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  93. Quaker Quaker Oat Cinnamon Life
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  94. Malt-o-meal Blueberry Muffin Tops Cereal
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  95. Lean Roasted Ham
    4.4mg (40% DV) in 1 cup, diced
  96. Quaker Toasted Multigrain Crisps
    4.4mg (40% DV) in 1 (1/4) cup (1 NLEA serving)
  97. Grilled Top Round Steak
    4.4mg (40% DV) in 3 oz
  98. Quaker Capn Crunch
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  99. Cytosport Muscle Milk Ready-to-drink
    4.3mg (40% DV) in 14 fl oz
  100. Broiled Lean Beef Flank Steak
    4.3mg (39% DV) in 3 oz
  101. Buffalo Sirloin Steak
    4.3mg (39% DV) in 1 serving ( 3 oz )
  102. Quaker Maple Brown Sugar Life Cereal
    4.3mg (39% DV) in 3/4 cup (1 NLEA serving)
  103. Cheeseburger Double Regular Patty And Bun With Condiments
    4.3mg (39% DV) in 1 sandwich
  104. Cheeseburger; Double Regular Patty; With Condiments
    4.3mg (39% DV) in 1 sandwich
  105. Lamb Shank
    4.3mg (39% DV) in 3 oz
  106. Quaker Christmas Crunch
    4.3mg (39% DV) in 3/4 cup (1 NLEA serving)
  107. Pan Fried Beef Liver
    4.2mg (39% DV) in 1 slice
  108. Roasted Boneless Skinless Chicken Leg
    4.2mg (38% DV) in 1 leg (Sum of drumstick+thigh+back meat only)
  109. Prime Rib Steak
    4.2mg (38% DV) in 3 oz
  110. Malt-o-meal Honey Graham Squares
    4.2mg (38% DV) in 3/4 cup (1 NLEA serving)
  111. Ostrich Steak
    4.2mg (38% DV) in 1 serving ( 3 oz )
  112. Braised Beef Shortribs
    4.1mg (38% DV) in 3 oz
  113. Quaker Quaker Crunchy Bran
    4.1mg (38% DV) in 3/4 cup (1 NLEA serving)
  114. Quaker Capn Crunchs Peanut Butter Crunch
    4.1mg (38% DV) in 3/4 cup (1 NLEA serving)
  115. Quaker Sweet Crunch/quisp
    4.1mg (38% DV) in 1 cup (1 NLEA serving)
  116. Cheeseburger; Double Regular Patty And Bun; With Condiments And Vegetables
    4.1mg (38% DV) in 1 sandwich
  117. Lamb Sirloin
    4.1mg (37% DV) in 3 oz
  118. Hamburger; Single Large Patty; Plain
    4.1mg (37% DV) in 1 sandwich
  119. Nestle Boost Plus Nutritional Drink Ready-to-drink
    4.1mg (37% DV) in 1 bottle
  120. Cheeseburger; Double Regular Patty; Plain
    4.1mg (37% DV) in 1 item
  121. Buckwheat (Uncooked)
    4.1mg (37% DV) in 1 cup
  122. Adzuki Beans
    4.1mg (37% DV) in 1 cup
  123. Quaker Capn Crunch With Crunchberries
    4mg (37% DV) in 3/4 cup (1 NLEA serving)
  124. Lean Cured Ham
    4mg (37% DV) in 1 cup
  125. Quaker Oatmeal Squares
    4mg (37% DV) in 1 cup (1 NLEA serving)
  126. Quaker Oatmeal Squares Golden Maple
    4mg (37% DV) in 1 cup (1 NLEA serving)
  127. Abbott Ensure Nutritional Shake Ready-to-drink
    4mg (36% DV) in 8 fl oz
  128. Quaker Capn Crunchs Halloween Crunch
    4mg (36% DV) in 3/4 cup (1 NLEA serving)
  129. Quaker Oatmeal Squares Cinnamon
    4mg (36% DV) in 1 cup (1 NLEA serving)
  130. Roasted Ham
    4mg (36% DV) in 1 cup, diced
  131. Grilled T-bone Steak (Choice)
    4mg (36% DV) in 3 oz
  132. Submarine Sandwich Steak And Cheese On White Bread With Cheese Lettuce And Tomato
    4mg (36% DV) in 6 inch sub
  133. Grilled Beef Tenderloin Steak
    4mg (36% DV) in 3 oz
  134. Grilled Porterhouse Steak
    4mg (36% DV) in 3 oz
  135. Broiled Ground Lamb
    4mg (36% DV) in 3 oz
  136. Firm Tofu
    4mg (36% DV) in 1 cup
  137. Grilled Porterhouse Steak (Choice)
    4mg (36% DV) in 3 oz
  138. Broiled Beef Round
    3.9mg (36% DV) in 3 oz
  139. Quaker King Vitaman
    3.9mg (36% DV) in 1 (1/2) cup (1 NLEA serving)
  140. Grilled T-bone Steak
    3.9mg (36% DV) in 3 oz
  141. Pork Spare Ribs
    3.9mg (36% DV) in 3 oz
  142. Kelloggs All-bran Original
    3.8mg (35% DV) in 1/2 cup (1 NLEA serving)
  143. Boston Steak (Pork)
    3.8mg (35% DV) in 3 oz
  144. Abbott Ensure Plus Ready-to-drink
    3.8mg (35% DV) in 1 cup
  145. Kelloggs Low Fat Granola With Raisins
    3.8mg (34% DV) in 2/3 cup (1 NLEA serving)
  146. Kelloggs Low Fat Granola Without Raisins
    3.8mg (34% DV) in 1/2 cup (1 NLEA serving)
  147. General Mills Raisin Nut Bran
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  148. General Mills Honey Nut Clusters
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  149. General Mills Frankenberry
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  150. General Mills Boo Berry
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  151. General Mills Berry Burst Cheerios Triple Berry
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  152. General Mills Cocoa Puffs
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  153. General Mills Dora The Explorer
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  154. General Mills Oat Cluster Cheerios Crunch
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  155. Malt-o-meal Raisin Bran Cereal
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  156. Post Honey Bunches Of Oats With Vanilla Bunches
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  157. General Mills Corn Chex
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  158. General Mills Golden Grahams
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  159. Malt-o-meal Frosted Mini Spooners
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  160. General Mills Apple Cinnamon Chex
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  161. General Mills Rice Chex
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  162. Malt-o-meal Marshmallow Mateys
    3.8mg (34% DV) in 1 cup
  163. Malt-o-meal Coco-roos
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  164. General Mills Fiber One Bran Cereal
    3.8mg (34% DV) in 1/2 cup (1 NLEA serving)
  165. General Mills Apple Cinnamon Cheerios
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  166. General Mills Frosted Cheerios
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  167. General Mills Count Chocula
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  168. Malt-o-meal Colossal Crunch
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  169. Malt-o-meal Berry Colossal Crunch
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  170. Malt-o-meal Tootie Fruities
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  171. Malt-o-meal Honey Buzzers
    3.8mg (34% DV) in 1 (1/3) cup
  172. Malt-o-meal Cinnamon Toasters
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  173. General Mills Cheerios Yogurt Burst Strawberry
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  174. General Mills Fruity Cheerios
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  175. General Mills Cheerios Chocolate
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  176. General Mills Cinnamon Chex
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  177. General Mills Fiber One Caramel Delight
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  178. General Mills Cocoa Puffs 25% Reduced Sugar
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  179. General Mills Fiber One 80 Calories Honey Squares
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  180. General Mills Fiber One 80 Calories Chocolate Squares
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  181. General Mills Dulce De Leche Cheerios
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  182. Malt-o-meal Oat Blenders With Honey
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  183. Malt-o-meal Honey Nut Scooters
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  184. General Mills Frosted Toast Crunch
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  185. Ralston Tasteeos
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  186. General Mills Chocolate Lucky Charms
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  187. General Mills 25% Less Sugar Trix
    3.7mg (34% DV) in 1 cup
  188. General Mills Cheerios Banana Nut
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  189. General Mills Multi Grain Cheerios Peanut Butter
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  190. Malt-o-meal Crispy Rice
    3.7mg (34% DV) in 1 (1/4) cup (1 NLEA serving)
  191. Malt-o-meal Blueberry Mini Spooners
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  192. General Mills Cookie Crisp
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  193. General Mills Honey Nut Chex
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  194. General Mills Reeses Puffs
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  195. General Mills Cinnamon Burst Cheerios
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  196. Fat Free Ground Turkey
    3.7mg (34% DV) in 6 oz
  197. General Mills Basic 4
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  198. General Mills Fiber One Raisin Bran Clusters
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  199. General Mills Fiber One Nutty Clusters & Almonds
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  200. General Mills Multi-grain Cheerios
    3.7mg (34% DV) in 1 cup (1 NLEA serving)

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