Nutrient Ranking Tool

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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
Buckwheat (Uncooked) (Buckwheat) 1 cup
4.1mg (37% DV)
Standard Release (Common)
3
Kamut Cooked (Wheat Kamut Khorasan Cooked) 1 cup
3.2mg (29% DV)
Standard Release (Common)
4
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
Canned Hominy (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
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
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
Egg Noodles (Cooked) (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
Roasted Buckwheat Groats (Buckwheat Groats Roasted Cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
24
Spinach Egg Noodles (Cooked) (Noodles Egg Spinach Enriched Cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
25
Gluten Free Corn Noodles (Cooked) (Pasta Gluten-Free Corn Cooked) 1 cup
0.9mg (8% DV)
Standard Release (Common)
26
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
Cooked Couscous (Couscous Cooked) 1 cup, cooked
0.4mg (4% DV)
Standard Release (Common)
32
Cooked Japanese Somen (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
Japanese Soba Noodles (Buckwheat) (Noodles Japanese Soba Cooked) 1 cup
0.1mg (1% DV)
Standard Release (Common)
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