Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Grains and Pasta Highest in Zinc

34 results
Name
Zinc
Data source
+ 1
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
6.2mg (56% DV)
Standard Release (Common)
+ 2
Uncooked Buckwheat (Buckwheat) 1 cup
4.1mg (37% DV)
Standard Release (Common)
+ 3
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
3.2mg (29% DV)
Standard Release (Common)
+ 4
Raw Oat Bran (Oat bran, raw) 1 cup
2.9mg (27% DV)
Standard Release (Common)
+ 5
Cooked Teff (Teff, cooked) 1 cup
2.8mg (25% DV)
Standard Release (Common)
+ 6
Cooked Spelt (Spelt, cooked) 1 cup
2.4mg (22% DV)
Standard Release (Common)
+ 7
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
+ 8
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 9
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 10
Cooked Wild Rice (Wild rice, cooked) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 11
Cooked Amaranth (Amaranth grain, cooked) 1 cup
2.1mg (19% DV)
Standard Release (Common)
+ 12
Quinoa, cooked 1 cup
2mg (18% DV)
Standard Release (Common)
+ 13
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 14
Hominy, canned, white 1 cup
1.7mg (16% DV)
Standard Release (Common)
+ 15
Cooked Millet (Millet, cooked) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 16
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
1.6mg (14% DV)
Standard Release (Common)
+ 17
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1.4mg (13% DV)
Standard Release (Common)
+ 18
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
1.3mg (12% DV)
Standard Release (Common)
+ 19
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 20
Cooked Oat Bran (Oat bran, cooked) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 21
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 22
Cooked Bulgur (Bulgur, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 23
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 24
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 25
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 26
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 27
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 28
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
0.6mg (6% DV)
Standard Release (Common)
+ 29
Rice Bran (Rice bran, crude) 1 tablespoon
0.4mg (4% DV)
Standard Release (Common)
+ 30
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
0.4mg (4% DV)
Standard Release (Common)
+ 31
Couscous, cooked 1 cup, cooked
0.4mg (4% DV)
Standard Release (Common)
+ 32
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
0.4mg (4% DV)
Standard Release (Common)
+ 33
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 34
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
0.1mg (1% DV)
Standard Release (Common)