Nutrient Ranking Tool

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200 Foods Highest in Zinc, Zn

Ranked by a Common Serving Size
11mg Zinc, Zn = 100% DV
  1. Canned Eastern Oysters
    (Mollusks Oyster Eastern Canned)
    247.4mg (2249% DV) in 1 can (12 oz), oysters and liquid
    Database: Standard Release (Common) View
  2. Cooked Eastern Oysters (Wild)
    (Mollusks Oyster Eastern Wild Cooked Dry Heat)
    51.9mg (472% DV) in 3 oz
    Database: Standard Release (Common) View
  3. Cooked Eastern Oysters (Farmed)
    (Mollusks Oyster Eastern Farmed Cooked Dry Heat)
    38.4mg (349% DV) in 3 oz
    Database: Standard Release (Common) View
  4. Cooked Wild Eastern Oysters
    (Mollusks Oyster Eastern Wild Cooked Moist Heat)
    33mg (300% DV) in 6 medium
    Database: Standard Release (Common) View
  5. Raw Eastern Oysters
    (Mollusks Oyster Eastern Farmed Raw)
    32.2mg (293% DV) in 3 oz
    Database: Standard Release (Common) View
  6. Cooked Pacific Oysters
    (Mollusks Oyster Pacific Cooked Moist Heat)
    28.3mg (257% DV) in 3 oz
    Database: Standard Release (Common) View
  7. Ralston Enriched Bran Flakes
    (Cereals Ready-To-Eat Ralston Enriched Wheat Bran Flakes)
    18.7mg (170% DV) in 1 serving (nlea serving size = 0.75 cup)
    Database: Standard Release (Common) View
  8. Chuck Steak (Mock Tender)
    (Beef Chuck Mock Tender Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Braised)
    15.4mg (140% DV) in 1 steak
    Database: Standard Release (Common) View
  9. Ribeye Steak (Filet)
    (Beef Ribeye Filet Boneless Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
    14.2mg (129% DV) in 1 fillet
    Database: Standard Release (Common) View
  10. Skirt Steak
    (Beef Plate Steak Boneless Outside Skirt Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
    12.5mg (114% DV) in 6oz steak
    Database: Standard Release (Common) View
  11. Lamb Shoulder Roast (Cooked)
    (Lamb Shoulder Arm Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Braised)
    12.4mg (113% DV) in 6oz
    Database: Standard Release (Common) View
  12. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise)
    11.2mg (102% DV) in 1 item
    Database: Standard Release (Common) View
  13. Broiled Ground Beef Patty (97% Lean)
    (Beef Ground 97% Lean Meat / 3% Fat Patty Cooked Broiled)
    11mg (100% DV) in 6oz
    Database: Standard Release (Common) View
  14. Alaskan King Crab
    (Crustaceans Crab Alaska King Cooked Moist Heat)
    10.2mg (93% DV) in 1 leg
    Database: Standard Release (Common) View
  15. Cheeseburger; Double Large Patty; With Condiments
    (Fast Foods Cheeseburger; Double Large Patty; With Condiments)
    9.3mg (85% DV) in 1 item
    Database: Standard Release (Common) View
  16. Raw Pacific Oysters
    (Mollusks Oyster Pacific Raw)
    8.3mg (76% DV) in 1 medium
    Database: Standard Release (Common) View
  17. Top Blade Chuck Steak
    (Beef Shoulder Top Blade Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    8.3mg (76% DV) in 3 oz
    Database: Standard Release (Common) View
  18. Snickers Marathon Double Chocolate Nut Bar
    (Formulated Bar Mars Snackfood Us Snickers Marathon Double Chocolate Nut Bar)
    7.5mg (68% DV) in 1 bar
    Database: Standard Release (Common) View
  19. Whey Protein Powder Isolate
    7.5mg (68% DV) in 3 scoop
    Database: Standard Release (Common) View
  20. Braised Beef Or Chuck Stew
    (Beef Chuck For Stew Separable Lean And Fat All Grades Cooked Braised)
    7.1mg (64% DV) in 3 oz
    Database: Standard Release (Common) View
  21. Dungeness Crab (Raw)
    (Crustaceans Crab Dungeness Raw)
    7mg (63% DV) in 1 crab
    Database: Standard Release (Common) View
  22. Beef Chuck Pot Roast
    (Beef Chuck Arm Pot Roast Separable Lean Only Trimmed To 0 Inch Fat Choice Cooked Braised)
    6.6mg (60% DV) in 3 oz
    Database: Standard Release (Common) View
  23. Pork Chops (With Fat)
    (Pork Fresh Loin Blade (Chops) Bone-In Separable Lean And Fat Cooked Braised)
    6.4mg (58% DV) in 1 chop
    Database: Standard Release (Common) View
  24. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    6.2mg (56% DV) in 1 cup
    Database: Standard Release (Common) View
  25. Cooked Spiny Lobster
    (Crustaceans Spiny Lobster Mixed Species Cooked Moist Heat)
    6.2mg (56% DV) in 3 oz
    Database: Standard Release (Common) View
  26. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise)
    6.1mg (55% DV) in 1 item
    Database: Standard Release (Common) View
  27. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    5.8mg (53% DV) in 1 cup
    Database: Standard Release (Common) View
  28. Quaker Capn Crunchs Oops! All Berries Cereal
    (Cereals Ready-To-Eat Quaker Cap'n Crunch's Oops! All Berries Cereal)
    5.8mg (52% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  29. Kielbasa Sausage (Cooked)
    (Kielbasa Fully Cooked Pan-Fried)
    5.7mg (52% DV) in 1 link
    Database: Standard Release (Common) View
  30. Bagel With Breakfast Steak Egg Cheese And Condiments
    (Fast Foods Bagel With Breakfast Steak Egg Cheese And Condiments)
    5.6mg (51% DV) in 1 item
    Database: Standard Release (Common) View
  31. Cheeseburger; Single Large Patty; With Condiments
    (Fast Foods Cheeseburger; Single Large Patty; With Condiments)
    5.6mg (51% DV) in 1 item
    Database: Standard Release (Common) View
  32. Pan-Broiled Ground Beef Patty (97% Lean)
    (Beef Ground 97% Lean Meat /3% Fat Patty Cooked Pan-Broiled)
    5.5mg (50% DV) in 3 oz
    Database: Standard Release (Common) View
  33. Cooked Ground Pork
    (Pork Fresh Ground Cooked)
    5.5mg (50% DV) in 6oz
    Database: Standard Release (Common) View
  34. Malt-O-Meal Oat Blenders With Honey & Almonds
    (Cereals Ready-To-Eat Malt-O-Meal Oat Blenders With Honey & Almonds)
    5.4mg (49% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  35. Broiled Ground Beef Patty (93% Lean)
    (Beef Ground 93% Lean Meat / 7% Fat Patty Cooked Broiled)
    5.4mg (50% DV) in 3 oz
    Database: Standard Release (Common) View
  36. Roasted Chicken Leg
    (Chicken Broilers Or Fryers Leg Meat And Skin Cooked Roasted)
    5.3mg (49% DV) in 1 leg, with skin (sum of drumstick+thigh+back)
    Database: Standard Release (Common) View
  37. Hamburger Large Single Patty With Condiments
    (Fast Foods Hamburger Large Single Patty With Condiments)
    5.2mg (47% DV) in 1 item
    Database: Standard Release (Common) View
  38. Panfried Beef Hamburger
    (Beef Ground 70% Lean Meat / 30% Fat Crumbles Cooked Pan-Browned)
    5.1mg (46% DV) in 3 oz
    Database: Standard Release (Common) View
  39. Cheeseburger; Single Large Patty; Plain
    (Fast Foods Cheeseburger; Single Large Patty; Plain)
    5.1mg (46% DV) in 1 sandwich
    Database: Standard Release (Common) View
  40. Canned Chili With Beans
    (Chili With Beans Canned)
    5.1mg (47% DV) in 1 cup
    Database: Standard Release (Common) View
  41. Granola Homemade
    (Cereals Ready-To-Eat Granola Homemade)
    5.1mg (46% DV) in 1 cup
    Database: Standard Release (Common) View
  42. Canned Blue Crab
    (Crustaceans Crab Blue Canned)
    5.1mg (47% DV) in 1 cup
    Database: Standard Release (Common) View
  43. Ralston Corn Biscuits
    (Cereals Ready-To-Eat Ralston Corn Biscuits)
    5.1mg (47% DV) in 1 cup (nlea serving)
    Database: Standard Release (Common) View
  44. Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce
    (Fast Foods Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce)
    4.9mg (44% DV) in 1 item
    Database: Standard Release (Common) View
  45. Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Cheeseburger; Single Large Patty; With Condiments Vegetables And Mayonnaise)
    4.9mg (44% DV) in 1 sandwich
    Database: Standard Release (Common) View
  46. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato)
    4.9mg (44% DV) in 12 inch sub
    Database: Standard Release (Common) View
  47. Broiled Pork Tenderloin
    (Pork Fresh Loin Tenderloin Separable Lean And Fat Cooked Broiled)
    4.9mg (45% DV) in 6oz
    Database: Standard Release (Common) View
  48. Braised Cube Steak
    (Beef Round Bottom Round Steak Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Braised)
    4.8mg (43% DV) in 3 oz
    Database: Standard Release (Common) View
  49. Burrito With Beans And Beef
    (Fast Foods Burrito With Beans And Beef)
    4.8mg (44% DV) in 1 item
    Database: Standard Release (Common) View
  50. Lamb Liver (Cooked)
    (Lamb Variety Meats And By-Products Liver Cooked Pan-Fried)
    4.8mg (44% DV) in 3 oz
    Database: Standard Release (Common) View
  51. Boneless Skinless Chicken Leg (Raw)
    (Chicken Broilers Or Fryers Leg Meat Only Raw)
    4.7mg (42% DV) in 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
    Database: Standard Release (Common) View
  52. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    (Fast Foods Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce)
    4.7mg (43% DV) in 1 item
    Database: Standard Release (Common) View
  53. Toasted Wheat Germ
    (Cereals Ready-To-Eat Wheat Germ Toasted Plain)
    4.7mg (43% DV) in 1 oz
    Database: Standard Release (Common) View
  54. Cooked Dungeness Crab
    (Crustaceans Crab Dungeness Cooked Moist Heat)
    4.7mg (42% DV) in 3 oz
    Database: Standard Release (Common) View
  55. Cooked Grass Fed Ground Bison (Buffalo)
    (Bison Ground Grass-Fed Cooked)
    4.5mg (41% DV) in 3 oz
    Database: Standard Release (Common) View
  56. Pan-Broiled Ground Bison
    (Game Meat Bison Ground Cooked Pan-Broiled)
    4.5mg (41% DV) in 1 patty ( yield from 112.7 g raw meat )
    Database: Standard Release (Common) View
  57. Milk And Soy Chocolate Drink
    (Chocolate Drink Milk And Soy Based Ready To Drink Fortified)
    4.5mg (41% DV) in 8 fl oz
    Database: Standard Release (Common) View
  58. Unilever Slimfast Shake Mix Powder 3-2-1 Plan
    4.5mg (41% DV) in 1 scoop
    Database: Standard Release (Common) View
  59. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    4.5mg (41% DV) in 1 scoop
    Database: Standard Release (Common) View
  60. Blue Crab
    (Crustaceans Crab Blue Cooked Moist Heat)
    4.5mg (41% DV) in 1 cup, flaked and pieces
    Database: Standard Release (Common) View
  61. Roast Goose
    (Goose Domesticated Meat Only Cooked Roasted)
    4.5mg (41% DV) in 1 unit (yield from 1 lb ready-to-cook goose)
    Database: Standard Release (Common) View
  62. Broiled Sirloin Strip Steak
    (Beef Top Sirloin Steak Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Broiled)
    4.5mg (41% DV) in 3 oz
    Database: Standard Release (Common) View
  63. Quaker Quaker Oat Cinnamon Life
    (Cereals Ready-To-Eat Quaker Quaker Oat Cinnamon Life)
    4.4mg (40% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  64. Lean Roasted Ham
    (Pork Fresh Leg (Ham) Whole Separable Lean Only Cooked Roasted)
    4.4mg (40% DV) in 1 cup, diced
    Database: Standard Release (Common) View
  65. London Broil
    (Beef Round Top Round Steak Separable Lean And Fat Trimmed To 1/8 Inch Fat All Grades Cooked Broiled)
    4.4mg (40% DV) in 3 oz
    Database: Standard Release (Common) View
  66. Quaker Quaker Oat Life Plain
    (Cereals Ready-To-Eat Quaker Quaker Oat Life Plain)
    4.4mg (40% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  67. Quaker Capn Crunch
    (Cereals Ready-To-Eat Quaker Cap'n Crunch)
    4.4mg (40% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  68. Quaker Toasted Multigrain Crisps
    (Cereals Ready-To-Eat Quaker Toasted Multigrain Crisps)
    4.4mg (40% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
  69. Malt-O-Meal Blueberry Muffin Tops Cereal
    (Cereals Ready-To-Eat Malt-O-Meal Blueberry Muffin Tops Cereal)
    4.4mg (40% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  70. Grilled Top Round Steak
    (Beef Round Top Round Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    4.4mg (40% DV) in 3 oz
    Database: Standard Release (Common) View
  71. Quaker Quaker Honey Graham Life Cereal
    (Cereals Ready-To-Eat Quaker Quaker Honey Graham Life Cereal)
    4.4mg (40% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  72. Cheeseburger; Double Regular Patty; With Condiments
    (Fast Foods Cheeseburger; Double Regular Patty; With Condiments)
    4.3mg (39% DV) in 1 sandwich
    Database: Standard Release (Common) View
  73. Cheeseburger Double Regular Patty And Bun With Condiments
    (Fast Foods Cheeseburger Double Regular Patty And Bun With Condiments)
    4.3mg (39% DV) in 1 sandwich
    Database: Standard Release (Common) View
  74. Quaker Christmas Crunch
    (Cereals Ready-To-Eat Quaker Christmas Crunch)
    4.3mg (39% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  75. Quaker Maple Brown Sugar Life Cereal
    (Cereals Ready-To-Eat Quaker Maple Brown Sugar Life Cereal)
    4.3mg (39% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  76. Buffalo Sirloin Steak
    (Game Meat Bison Top Sirloin Separable Lean Only 1 Inch Steak Cooked Broiled)
    4.3mg (39% DV) in 1 serving ( 3 oz )
    Database: Standard Release (Common) View
  77. Broiled Lean Beef Flank Steak
    (Beef Flank Steak Separable Lean Only Trimmed To 0 Inch Fat Choice Cooked Broiled)
    4.3mg (39% DV) in 3 oz
    Database: Standard Release (Common) View
  78. Lamb Shank
    (Lamb Leg Shank Half Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    4.3mg (39% DV) in 3 oz
    Database: Standard Release (Common) View
  79. Cytosport Muscle Milk Ready-To-Drink
    4.3mg (40% DV) in 14 fl oz
    Database: Standard Release (Common) View
  80. Prime Rib Steak
    (Beef Rib Small End (Ribs 10-12) Separable Lean And Fat Trimmed To 1/8 Inch Fat All Grades Cooked Roasted)
    4.2mg (38% DV) in 3 oz
    Database: Standard Release (Common) View
  81. Ostrich Steak
    (Ostrich Inside Strip Cooked)
    4.2mg (38% DV) in 1 serving ( 3 oz )
    Database: Standard Release (Common) View
  82. Roasted Boneless Skinless Chicken Leg
    (Chicken Broilers Or Fryers Leg Meat Only Cooked Roasted)
    4.2mg (38% DV) in 1 leg (sum of drumstick+thigh+back meat only)
    Database: Standard Release (Common) View
  83. Pan Fried Beef Liver
    (Beef Variety Meats And By-Products Liver Cooked Pan-Fried)
    4.2mg (39% DV) in 1 slice
    Database: Standard Release (Common) View
  84. Malt-O-Meal Honey Graham Squares
    (Cereals Ready-To-Eat Malt-O-Meal Honey Graham Squares)
    4.2mg (38% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  85. Buckwheat (Uncooked)
    (Buckwheat)
    4.1mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  86. Quaker Quaker Crunchy Bran
    (Cereals Ready-To-Eat Quaker Quaker Crunchy Bran)
    4.1mg (38% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  87. Nestle Boost Plus Nutritional Drink Ready-To-Drink
    4.1mg (37% DV) in 1 bottle
    Database: Standard Release (Common) View
  88. Quaker Capn Crunchs Peanut Butter Crunch
    (Cereals Ready-To-Eat Quaker Cap'n Crunch's Peanut Butter Crunch)
    4.1mg (38% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  89. Quaker Sweet Crunch/quisp
    (Cereals Ready-To-Eat Quaker Sweet Crunch/quisp)
    4.1mg (38% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  90. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    4.1mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  91. Braised Beef Shortribs
    (Beef Rib Shortribs Separable Lean And Fat Choice Cooked Braised)
    4.1mg (38% DV) in 3 oz
    Database: Standard Release (Common) View
  92. Lamb Sirloin
    (Lamb Leg Sirloin Half Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    4.1mg (37% DV) in 3 oz
    Database: Standard Release (Common) View
  93. Broiled Ground Lamb
    (Lamb Ground Cooked Broiled)
    4mg (36% DV) in 3 oz
    Database: Standard Release (Common) View
  94. Quaker Oatmeal Squares
    (Cereals Ready-To-Eat Quaker Oatmeal Squares)
    4mg (37% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  95. Roasted Ham
    (Pork Fresh Leg (Ham) Whole Separable Lean And Fat Cooked Roasted)
    4mg (36% DV) in 1 cup, diced
    Database: Standard Release (Common) View
  96. Quaker Oatmeal Squares Cinnamon
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Cinnamon)
    4mg (36% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  97. Quaker Capn Crunchs Halloween Crunch
    (Cereals Ready-To-Eat Quaker Cap'n Crunch's Halloween Crunch)
    4mg (36% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  98. Submarine Sandwich Steak And Cheese On White Bread With Cheese Lettuce And Tomato
    (Fast Foods Submarine Sandwich Steak And Cheese On White Bread With Cheese Lettuce And Tomato)
    4mg (36% DV) in 6 inch sub
    Database: Standard Release (Common) View
  99. Quaker Capn Crunch With Crunchberries
    (Cereals Ready-To-Eat Quaker Cap'n Crunch With Crunchberries)
    4mg (37% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  100. Grilled Beef Tenderloin Steak
    (Beef Loin Tenderloin Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    4mg (36% DV) in 3 oz
    Database: Standard Release (Common) View
  101. Veal Leg Top Roast (Cooked)
    (Veal Leg (Top Round) Separable Lean Only Cooked Braised)
    4mg (37% DV) in 100 grams
    Database: Standard Release (Common) View
  102. Grilled Porterhouse Steak (Choice)
    (Beef Short Loin Porterhouse Steak Separable Lean Only Trimmed To 1/8 Inch Fat Choice Cooked Grilled)
    4mg (36% DV) in 3 oz
    Database: Standard Release (Common) View
  103. Grilled T-Bone Steak (Choice)
    (Beef Short Loin T-Bone Steak Bone-In Separable Lean Only Trimmed To 1/8 Inch Fat Choice Cooked Grilled)
    4mg (36% DV) in 3 oz
    Database: Standard Release (Common) View
  104. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    4mg (36% DV) in 1 cup
    Database: Standard Release (Common) View
  105. Grilled Porterhouse Steak
    (Beef Short Loin Porterhouse Steak Separable Lean Only Trimmed To 1/8 Inch Fat All Grades Cooked Grilled)
    4mg (36% DV) in 3 oz
    Database: Standard Release (Common) View
  106. Lean Cured Ham
    (Pork Cured Ham Boneless Extra Lean (Approximately 5% Fat) Roasted)
    4mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  107. Quaker Oatmeal Squares Golden Maple
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Golden Maple)
    4mg (37% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  108. Abbott Ensure Nutritional Shake Ready-To-Drink
    4mg (36% DV) in 8 fl oz
    Database: Standard Release (Common) View
  109. Quaker King Vitaman
    (Cereals Ready-To-Eat Quaker King Vitaman)
    3.9mg (36% DV) in 1 (1/2) cup (1 nlea serving)
    Database: Standard Release (Common) View
  110. Broiled Beef Round
    (Beef Round Full Cut Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Broiled)
    3.9mg (36% DV) in 3 oz
    Database: Standard Release (Common) View
  111. Pork Spare Ribs
    (Pork Fresh Spareribs Separable Lean And Fat Cooked Braised)
    3.9mg (36% DV) in 3 oz
    Database: Standard Release (Common) View
  112. Grilled T-Bone Steak
    (Beef Short Loin T-Bone Steak Bone-In Separable Lean Only Trimmed To 1/8 Inch Fat All Grades Cooked Grilled)
    3.9mg (36% DV) in 3 oz
    Database: Standard Release (Common) View
  113. Malt-O-Meal Coco-Roos
    (Cereals Ready-To-Eat Malt-O-Meal Coco-Roos)
    3.8mg (34% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  114. Malt-O-Meal Colossal Crunch
    (Cereals Ready-To-Eat Malt-O-Meal Colossal Crunch)
    3.8mg (34% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  115. Abbott Ensure Plus Ready-To-Drink
    3.8mg (35% DV) in 1 cup
    Database: Standard Release (Common) View
  116. Malt-O-Meal Honey Buzzers
    (Cereals Ready-To-Eat Malt-O-Meal Honey Buzzers)
    3.8mg (34% DV) in 1 (1/3) cup
    Database: Standard Release (Common) View
  117. Malt-O-Meal Cinnamon Toasters
    (Cereals Ready-To-Eat Malt-O-Meal Cinnamon Toasters)
    3.8mg (34% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  118. General Mills Cheerios
    (Cereals Ready-To-Eat General Mills Cheerios)
    3.8mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  119. Malt-O-Meal Marshmallow Mateys
    (Cereals Ready-To-Eat Malt-O-Meal Marshmallow Mateys)
    3.8mg (34% DV) in 1 cup
    Database: Standard Release (Common) View
  120. Malt-O-Meal Oat Blenders With Honey
    (Cereals Ready-To-Eat Malt-O-Meal Oat Blenders With Honey)
    3.8mg (34% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  121. Malt-O-Meal Honey Nut Scooters
    (Cereals Ready-To-Eat Malt-O-Meal Honey Nut Scooters)
    3.8mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  122. Boston Steak (Pork)
    (Pork Fresh Shoulder Blade Boston (Steaks) Separable Lean And Fat Cooked Broiled)
    3.8mg (35% DV) in 3 oz
    Database: Standard Release (Common) View
  123. Malt-O-Meal Berry Colossal Crunch
    (Cereals Ready-To-Eat Malt-O-Meal Berry Colossal Crunch)
    3.8mg (34% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  124. Malt-O-Meal Tootie Fruities
    (Cereals Ready-To-Eat Malt-O-Meal Tootie Fruities)
    3.8mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  125. Malt-O-Meal Raisin Bran Cereal
    (Cereals Ready-To-Eat Malt-O-Meal Raisin Bran Cereal)
    3.8mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  126. Malt-O-Meal Frosted Mini Spooners
    (Cereals Ready-To-Eat Malt-O-Meal Frosted Mini Spooners)
    3.8mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  127. Post Honey Bunches Of Oats With Vanilla Bunches
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats With Vanilla Bunches)
    3.8mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  128. Fat Free Ground Turkey
    (Turkey Ground Fat Free Pan-Broiled Crumbles)
    3.7mg (34% DV) in 6 oz
    Database: Standard Release (Common) View
  129. Malt-O-Meal Apple Zings
    (Cereals Ready-To-Eat Malt-O-Meal Apple Zings)
    3.7mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  130. Ralston Tasteeos
    (Cereals Ready-To-Eat Ralston Tasteeos)
    3.7mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  131. Malt-O-Meal Blueberry Mini Spooners
    (Cereals Ready-To-Eat Malt-O-Meal Blueberry Mini Spooners)
    3.7mg (34% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  132. Malt-O-Meal Crispy Rice
    (Cereals Ready-To-Eat Malt-O-Meal Crispy Rice)
    3.7mg (34% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
  133. Roasted Beef Eye Of Round Roast
    (Beef Round Eye Of Round Roast Boneless Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Roasted)
    3.7mg (33% DV) in 3 oz
    Database: Standard Release (Common) View
  134. Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    (Fast Foods Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise)
    3.6mg (33% DV) in 1 sandwich
    Database: Standard Release (Common) View
  135. Roast Duck
    (Duck Domesticated Meat Only Cooked Roasted)
    3.6mg (33% DV) in 1 cup, chopped or diced
    Database: Standard Release (Common) View
  136. Dry Pork Salami
    (Salami Dry Or Hard Pork)
    3.6mg (32% DV) in 3oz
    Database: Standard Release (Common) View
  137. Pork Chops (Lean)
    (Pork Fresh Loin Sirloin (Chops) Bone-In Separable Lean Only Cooked Braised)
    3.6mg (32% DV) in 6oz chop
    Database: Standard Release (Common) View
  138. Cured Ham
    (Pork Cured Ham Regular (Approximately 13% Fat) Canned Roasted)
    3.5mg (32% DV) in 1 cup
    Database: Standard Release (Common) View
  139. Low Fat Cured Ham
    (Pork Cured Ham Boneless Regular (Approximately 11% Fat) Roasted)
    3.5mg (31% DV) in 1 cup
    Database: Standard Release (Common) View
  140. Cooked Deer Tenderloin
    (Game Meat Deer Tenderloin Separable Lean Only Cooked Broiled)
    3.4mg (31% DV) in 1 serving ( 3 oz )
    Database: Standard Release (Common) View
  141. Lobster (Cooked)
    (Crustaceans Lobster Northern Cooked Moist Heat)
    3.4mg (31% DV) in 3 oz
    Database: Standard Release (Common) View
  142. Confectioners Coating Peanut Butter
    (Confectioner's Coating Peanut Butter)
    3.4mg (31% DV) in 1 cup chips
    Database: Standard Release (Common) View
  143. Roast Beef Sandwich Plain
    (Fast Foods Roast Beef Sandwich Plain)
    3.4mg (31% DV) in 1 sandwich
    Database: Standard Release (Common) View
  144. Quaker Whole Hearts Oat Cereal
    (Cereals Ready-To-Eat Quaker Whole Hearts Oat Cereal)
    3.3mg (30% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  145. Cooked Eel
    (Fish Eel Mixed Species Cooked Dry Heat)
    3.3mg (30% DV) in 1 fillet
    Database: Standard Release (Common) View
  146. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    (Fast Foods Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise)
    3.2mg (29% DV) in 1 sandwich
    Database: Standard Release (Common) View
  147. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
  148. Grated Parmesan Cheese (Low-Sodium)
    (Cheese Parmesan Low Sodium)
    3.2mg (29% DV) in 1 cup, grated
    Database: Standard Release (Common) View
  149. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
  150. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
  151. Low Fat Broiled Turkey Patties
    (Turkey Ground 93% Lean 7% Fat Patties Broiled)
    3.2mg (29% DV) in 3 oz
    Database: Standard Release (Common) View
  152. Roasted Lean Buffalo
    (Game Meat Bison Separable Lean Only Cooked Roasted)
    3.1mg (28% DV) in 3 oz
    Database: Standard Release (Common) View
  153. Lean Grass Fed Beef Strip Steak
    (Beef Grass-Fed Strip Steaks Lean Only Raw)
    3.1mg (28% DV) in 3 oz
    Database: Standard Release (Common) View
  154. Queen Crab (Cooked)
    (Crustaceans Crab Queen Cooked Moist Heat)
    3.1mg (28% DV) in 3 oz
    Database: Standard Release (Common) View
  155. Roasted Turkey Thigh
    (Turkey Thigh From Whole Bird Meat Only Roasted)
    3mg (27% DV) in 3 oz
    Database: Standard Release (Common) View
  156. Malt-O-Meal Chocolate Marshmallow Mateys
    (Cereals Ready-To-Eat Malt-O-Meal Chocolate Marshmallow Mateys)
    3mg (27% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  157. Roast Turkey Dark Meat
    (Turkey Whole Dark Meat Cooked Roasted)
    3mg (27% DV) in 1 serving
    Database: Standard Release (Common) View
  158. Protein Powder Soy Based
    3mg (27% DV) in 1 scoop
    Database: Standard Release (Common) View
  159. Country-Style Roasted Pork Ribs
    (Pork Fresh Loin Country-Style Ribs Separable Lean And Fat Bone-In Cooked Roasted)
    3mg (28% DV) in 1 rack
    Database: Standard Release (Common) View
  160. Lamb Ribs
    (Lamb Rib Separable Lean And Fat Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    3mg (27% DV) in 3 oz
    Database: Standard Release (Common) View
  161. Ovaltine Classic Malt Powder
    2.9mg (26% DV) in 1 serving (4 tbsp or 1 envelope)
    Database: Standard Release (Common) View
  162. Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato)
    2.9mg (26% DV) in 6 inch sub
    Database: Standard Release (Common) View
  163. Oats Regular And Quick Not Fortified Dry
    (Cereals Oats Regular And Quick Not Fortified Dry)
    2.9mg (27% DV) in 1 cup
    Database: Standard Release (Common) View
  164. Ovaltine Chocolate Malt Powder
    2.9mg (26% DV) in 1 serving (4 tbsp or 1 envelope)
    Database: Standard Release (Common) View
  165. Oat Bran
    (Oat Bran Raw)
    2.9mg (27% DV) in 1 cup
    Database: Standard Release (Common) View
  166. Octopus (Cooked)
    (Mollusks Octopus Common Cooked Moist Heat)
    2.9mg (26% DV) in 3 oz
    Database: Standard Release (Common) View
  167. Roasted Squash And Pumpkin Seeds (With Shells)
    (Seeds Pumpkin And Squash Seeds Whole Roasted Without Salt)
    2.9mg (27% DV) in 1 oz (85 seeds)
    Database: Standard Release (Common) View
  168. Roasted Turkey Breast
    (Turkey Whole Breast Meat Only Cooked Roasted)
    2.9mg (27% DV) in 6 oz
    Database: Standard Release (Common) View
  169. Cooked Cuttlefish
    (Mollusks Cuttlefish Mixed Species Cooked Moist Heat)
    2.9mg (27% DV) in 3 oz
    Database: Standard Release (Common) View
  170. Pork Bratwurst
    (Bratwurst Pork Cooked)
    2.8mg (25% DV) in 1 link cooked
    Database: Standard Release (Common) View
  171. Abbott Eas Whey Protein Powder
    2.8mg (25% DV) in 2 scoop
    Database: Standard Release (Common) View
  172. Unsweetened Baking Chocolate
    (Baking Chocolate Unsweetened Squares)
    2.8mg (25% DV) in 1 oz square bakers
    Database: Standard Release (Common) View
  173. Broiled Turkey Patties
    (Turkey Ground 85% Lean 15% Fat Patties Broiled)
    2.8mg (25% DV) in 3 oz
    Database: Standard Release (Common) View
  174. Hemp Seeds
    (Seeds Hemp Seed Hulled)
    2.8mg (26% DV) in 1oz
    Database: Standard Release (Common) View
  175. Cheeseburger; Single Regular Patty With Condiments
    (Fast Foods Cheeseburger; Single Regular Patty With Condiments)
    2.8mg (26% DV) in 1 item
    Database: Standard Release (Common) View
  176. Whelk (Cooked)
    (Mollusks Whelk Unspecified Cooked Moist Heat)
    2.8mg (25% DV) in 3 oz
    Database: Standard Release (Common) View
  177. Cooked Teff
    (Teff Cooked)
    2.8mg (25% DV) in 1 cup
    Database: Standard Release (Common) View
  178. Semisweet Chocolate Made With Butter
    2.8mg (25% DV) in 1 cup chips (6 oz package)
    Database: Standard Release (Common) View
  179. Raw Skinless Chicken Drumstick
    (Chicken Broilers Or Fryers Dark Meat Drumstick Meat Only Raw)
    2.7mg (24% DV) in 1 drumstick with skin
    Database: Standard Release (Common) View
  180. Emu Steak
    (Emu Fan Fillet Cooked Broiled)
    2.7mg (25% DV) in 1 serving ( 3 oz )
    Database: Standard Release (Common) View
  181. Quesadilla With Chicken
    (Fast Foods Quesadilla With Chicken)
    2.6mg (23% DV) in 1 each quesadilla
    Database: Standard Release (Common) View
  182. Roasted Pork Backribs
    (Pork Fresh Backribs Separable Lean And Fat Cooked Roasted)
    2.6mg (24% DV) in 3 oz
    Database: Standard Release (Common) View
  183. Roasted Wild Boar
    (Game Meat Boar Wild Cooked Roasted)
    2.6mg (23% DV) in 3 oz
    Database: Standard Release (Common) View
  184. Roasted Chicken Drumsticks
    (Chicken Broilers Or Fryers Drumstick Meat And Skin Cooked Roasted)
    2.5mg (23% DV) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
    Database: Standard Release (Common) View
  185. Roasted Skinless Chicken Drumstick
    (Chicken Broilers Or Fryers Dark Meat Drumstick Meat Only Cooked Roasted)
    2.5mg (22% DV) in 1 drumstick without skin
    Database: Standard Release (Common) View
  186. Raw Chicken Thigh
    (Chicken Broilers Or Fryers Thigh Meat And Skin Raw)
    2.5mg (23% DV) in 1 thigh with skin
    Database: Standard Release (Common) View
  187. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    2.5mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
  188. Slimfast Meal Replacement High Protein Shake Ready-To-Drink 3-2-1 Plan
    2.5mg (23% DV) in 1 bottle
    Database: Standard Release (Common) View
  189. Chocolate Malt Powder Prepared With Fat Free Milk
    2.5mg (23% DV) in 1 serving
    Database: Standard Release (Common) View
  190. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  191. Whole Wheat Hot Natural Cereal Dry
    (Cereals Whole Wheat Hot Natural Cereal Dry)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  192. Chocolate Covered Candy (Low Sugar Or Low Calorie)
    (Chocolate Covered Low Sugar Or Low Calorie)
    2.5mg (22% DV) in 100 grams
    Database: Standard Release (Common) View
  193. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  194. Blue Crab Cakes
    (Crustaceans Crab Blue Crab Cakes Home Recipe)
    2.5mg (22% DV) in 1 cake
    Database: Standard Release (Common) View
  195. Cheeseburger; Single Regular Patty With Condiments And Vegetables
    (Fast Foods Cheeseburger; Single Regular Patty With Condiments And Vegetables)
    2.5mg (23% DV) in 1 sandwich
    Database: Standard Release (Common) View
  196. Canned Shrimp
    (Crustaceans Shrimp Mixed Species Canned)
    2.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  197. Submarine Sandwich Meatball Marinara On White Bread
    (Fast Foods Submarine Sandwich Meatball Marinara On White Bread)
    2.5mg (23% DV) in 6 inch sub
    Database: Standard Release (Common) View
  198. Cooked Spelt
    (Spelt Cooked)
    2.4mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
  199. Griddle Cake Sandwich Egg Cheese And Bacon
    (Fast Foods Griddle Cake Sandwich Egg Cheese And Bacon)
    2.4mg (22% DV) in 1 item 6.1 oz
    Database: Standard Release (Common) View
  200. Roasted Chicken Thigh
    (Chicken Broilers Or Fryers Thigh Meat And Skin Cooked Roasted)
    2.4mg (22% DV) in 1 thigh with skin
    Database: Standard Release (Common) View
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