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30 Grains and Pasta Highest in Zinc

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11mg Zinc = 100% DV
  1. Kamut Cooked
    3.2mg (29% DV) in 1 cup
  2. Millet Flour
    3.1mg (28% DV) in 1 cup
  3. Cooked Teff
    2.8mg (25% DV) in 1 cup
  4. Cooked Spelt
    2.4mg (22% DV) in 1 cup
  5. Cooked Oatmeal
    2.3mg (21% DV) in 1 cup
  6. Cooked Wild Rice
    2.2mg (20% DV) in 1 cup
  7. Cooked Amaranth
    2.1mg (19% DV) in 1 cup
  8. Quinoa Cooked
    2mg (18% DV) in 1 cup
  9. Whole Grain Sorghum Flour
    2mg (18% DV) in 1 cup
  10. Canned Hominy
    1.7mg (16% DV) in 1 cup
  11. Cooked Millet
    1.6mg (14% DV) in 1 cup
  12. Whole Wheat Pasta
    1.6mg (14% DV) in 1 cup spaghetti not packed
  13. Cooked Long-grain Brown Rice
    1.4mg (13% DV) in 1 cup
  14. Cooked Pearled Barley
    1.3mg (12% DV) in 1 cup
  15. Cooked Brown Rice
    1.2mg (11% DV) in 1 cup
  16. Cooked Oat Bran
    1.2mg (11% DV) in 1 cup
  17. Egg Noodles (cooked)
    1mg (9% DV) in 1 cup
  18. Cooked Bulgur
    1mg (9% DV) in 1 cup
  19. Roasted Buckwheat Groats
    1mg (9% DV) in 1 cup
  20. Spinach Egg Noodles (cooked)
    1mg (9% DV) in 1 cup
  21. Gluten Free Corn Noodles (cooked)
    0.9mg (8% DV) in 1 cup
  22. Cooked Long-grain White Rice
    0.8mg (7% DV) in 1 cup
  23. Cooked Pasta (unenriched)
    0.6mg (6% DV) in 1 cup spaghetti not packed
  24. Rice Bran
    0.4mg (4% DV) in 1 tablespoon
  25. Rice Noodles (cooked)
    0.4mg (4% DV) in 1 cup
  26. Cooked Couscous
    0.4mg (4% DV) in 1 cup, cooked
  27. Cooked Japanese Somen
    0.4mg (4% DV) in 1 cup
  28. Yellow Cornmeal (Grits)
    0.3mg (3% DV) in 1 cup
  29. Japanese Soba Noodles (buckwheat)
    0.1mg (1% DV) in 1 cup
  30. Cornstarch
    0.1mg (1% DV) in 1 cup

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