Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Grains and Pasta Highest in Zinc

34 results
Name
Zinc
Data source
+ 1
Rice Bran (Rice bran, crude) 100 grams
6mg (55% DV)
Standard Release (Common)
+ 2
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 100 grams
4mg (36% DV)
Standard Release (Common)
+ 3
Raw Oat Bran (Oat bran, raw) 100 grams
3.1mg (28% DV)
Standard Release (Common)
+ 4
Uncooked Buckwheat (Buckwheat) 100 grams
2.4mg (22% DV)
Standard Release (Common)
+ 5
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 100 grams
1.8mg (17% DV)
Standard Release (Common)
+ 6
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 100 grams
1.8mg (17% DV)
Standard Release (Common)
+ 7
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 100 grams
1.8mg (17% DV)
Standard Release (Common)
+ 8
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 100 grams
1.6mg (15% DV)
Standard Release (Common)
+ 9
Cooked Wild Rice (Wild rice, cooked) 100 grams
1.3mg (12% DV)
Standard Release (Common)
+ 10
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 100 grams
1.3mg (12% DV)
Standard Release (Common)
+ 11
Cooked Spelt (Spelt, cooked) 100 grams
1.3mg (11% DV)
Standard Release (Common)
+ 12
Cooked Teff (Teff, cooked) 100 grams
1.1mg (10% DV)
Standard Release (Common)
+ 13
Quinoa, cooked 100 grams
1.1mg (10% DV)
Standard Release (Common)
+ 14
Hominy, canned, white 100 grams
1.1mg (10% DV)
Standard Release (Common)
+ 15
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 100 grams
1mg (9% DV)
Standard Release (Common)
+ 16
Cooked Millet (Millet, cooked) 100 grams
0.9mg (8% DV)
Standard Release (Common)
+ 17
Cooked Amaranth (Amaranth grain, cooked) 100 grams
0.9mg (8% DV)
Standard Release (Common)
+ 18
Cooked Pearled Barley (Barley, pearled, cooked) 100 grams
0.8mg (7% DV)
Standard Release (Common)
+ 19
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 100 grams
0.7mg (6% DV)
Standard Release (Common)
+ 20
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 100 grams
0.7mg (6% DV)
Standard Release (Common)
+ 21
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 100 grams
0.6mg (6% DV)
Standard Release (Common)
+ 22
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 100 grams
0.6mg (6% DV)
Standard Release (Common)
+ 23
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 100 grams
0.6mg (6% DV)
Standard Release (Common)
+ 24
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 100 grams
0.6mg (6% DV)
Standard Release (Common)
+ 25
Cooked Bulgur (Bulgur, cooked) 100 grams
0.6mg (5% DV)
Standard Release (Common)
+ 26
Cooked Oat Bran (Oat bran, cooked) 100 grams
0.5mg (5% DV)
Standard Release (Common)
+ 27
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 100 grams
0.5mg (5% DV)
Standard Release (Common)
+ 28
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 100 grams
0.5mg (4% DV)
Standard Release (Common)
+ 29
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 100 grams
0.4mg (4% DV)
Standard Release (Common)
+ 30
Couscous, cooked 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 31
Rice Noodles (Cooked) (Rice noodles, cooked) 100 grams
0.3mg (2% DV)
Standard Release (Common)
+ 32
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 100 grams
0.2mg (2% DV)
Standard Release (Common)
+ 33
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 100 grams
0.1mg (1% DV)
Standard Release (Common)
+ 34
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 100 grams
0.1mg (1% DV)
Standard Release (Common)