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34 Grains and Pasta Highest in Zinc, Zn

Ranked by a Common Serving Size
11mg Zinc, Zn = 100% DV
  1. Uncooked Oats
    6.2mg (56% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Buckwheat (Uncooked)
    4.1mg (37% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Kamut Cooked
    3.2mg (29% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Oat Bran
    2.9mg (27% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Cooked Teff
    2.8mg (25% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Cooked Spelt
    2.4mg (22% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Cooked Oatmeal
    2.3mg (21% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Uncooked Whole-Grain Cornmeal
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  9. Cooked Wild Rice
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Uncooked Yellow Cornmeal
    2.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Cooked Amaranth
    2.1mg (19% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Quinoa Cooked
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  13. Whole Grain Sorghum Flour
    2mg (18% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  14. Canned Hominy
    1.7mg (16% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Cooked Millet
    1.6mg (14% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  16. Whole Wheat Pasta
    1.6mg (14% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  17. Brown Rice
    1.4mg (13% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Cooked Pearled Barley
    1.3mg (12% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  19. Cooked Oat Bran
    1.2mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Cooked Brown Rice
    1.2mg (11% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Egg Noodles (Cooked)
    1mg (9% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Spinach Egg Noodles (Cooked)
    1mg (9% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  23. Cooked Bulgur
    1mg (9% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Roasted Buckwheat Groats
    1mg (9% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Gluten Free Corn Noodles (Cooked)
    0.9mg (8% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  26. White Rice
    0.8mg (7% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Medium Grain White Rice
    0.8mg (7% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Cooked Pasta (Unenriched)
    0.6mg (6% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  29. Cooked Japanese Somen
    0.4mg (4% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Rice Noodles (Cooked)
    0.4mg (4% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Cooked Couscous
    0.4mg (4% DV) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  32. Rice Bran
    0.4mg (4% DV) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  33. Yellow Cornmeal (Grits)
    0.3mg (3% DV) in 1 cup
    Database: Standard Release (Common) (Source)
  34. Japanese Soba Noodles (Buckwheat)
    0.1mg (1% DV) in 1 cup
    Database: Standard Release (Common) (Source)