Nutrient Ranking Tool
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Meats Highest in Zinc

119 results
Name
Zinc
Data source
1
Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) (Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised) 1 steak
15.4mg (140% DV)
Standard Release (Common)
2
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
14.2mg (129% DV)
Standard Release (Common)
3
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
12.5mg (114% DV)
Standard Release (Common)
4
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
12.4mg (113% DV)
Standard Release (Common)
5
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
11mg (100% DV)
Standard Release (Common)
6
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
8.3mg (76% DV)
Standard Release (Common)
7
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
7.1mg (64% DV)
Standard Release (Common)
8
Beef Chuck Pot Roast (Trimmed to 0 inch fat) (Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised) 3 oz
6.6mg (60% DV)
Standard Release (Common)
9
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
6.4mg (58% DV)
Standard Release (Common)
10
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
5.7mg (52% DV)
Standard Release (Common)
11
Beef, ground (minced), 97% lean meat /3% fat, patty, cooked, pan-broiled (Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled) 3 oz
5.5mg (50% DV)
Standard Release (Common)
12
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
5.5mg (50% DV)
Standard Release (Common)
13
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
5.4mg (50% DV)
Standard Release (Common)
14
Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)
5.3mg (49% DV)
Standard Release (Common)
15
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
5.1mg (46% DV)
Standard Release (Common)
16
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
4.9mg (45% DV)
Standard Release (Common)
17
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
4.8mg (44% DV)
Standard Release (Common)
18
Braised Bottom Round Steak (Trimed to 0 inch fat) (Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised) 3 oz
4.8mg (43% DV)
Standard Release (Common)
19
Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
4.7mg (42% DV)
Standard Release (Common)
20
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
4.5mg (41% DV)
Standard Release (Common)
21
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
4.5mg (41% DV)
Standard Release (Common)
22
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
4.5mg (41% DV)
Standard Release (Common)
23
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
4.5mg (41% DV)
Standard Release (Common)
24
Broiled London Broil Beef Top Round Steak (1/8 inch fat) (Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled) 3 oz
4.4mg (40% DV)
Standard Release (Common)
25
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
4.4mg (40% DV)
Standard Release (Common)
26
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
4.4mg (40% DV)
Standard Release (Common)
27
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
4.3mg (39% DV)
Standard Release (Common)
28
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
4.3mg (39% DV)
Standard Release (Common)
29
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
4.3mg (39% DV)
Standard Release (Common)
30
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
4.2mg (39% DV)
Standard Release (Common)
31
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
4.2mg (38% DV)
Standard Release (Common)
32
Roasted Prime Rib Steak (1/8 inch fat) (Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted) 3 oz
4.2mg (38% DV)
Standard Release (Common)
33
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
4.2mg (38% DV)
Standard Release (Common)
34
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
4.1mg (38% DV)
Standard Release (Common)
35
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
4.1mg (37% DV)
Standard Release (Common)
36
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
4mg (37% DV)
Standard Release (Common)
37
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
4mg (37% DV)
Standard Release (Common)
38
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
4mg (36% DV)
Standard Release (Common)
39
Grilled T-Bone Steak (Choice) (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
4mg (36% DV)
Standard Release (Common)
40
Grilled Beef Tenderloin Steak (Trimed to 0 inch fat) (Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
4mg (36% DV)
Standard Release (Common)
41
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
4mg (36% DV)
Standard Release (Common)
42
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
4mg (36% DV)
Standard Release (Common)
43
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
4mg (36% DV)
Standard Release (Common)
44
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
3.9mg (36% DV)
Standard Release (Common)
45
Grilled T-Bone Steak (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
3.9mg (36% DV)
Standard Release (Common)
46
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
3.9mg (36% DV)
Standard Release (Common)
47
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
3.8mg (35% DV)
Standard Release (Common)
48
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
3.7mg (34% DV)
Standard Release (Common)
49
Roasted Beef Eye Of Round Roast (0 inch fat) (Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted) 3 oz
3.7mg (33% DV)
Standard Release (Common)
50
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
3.6mg (33% DV)
Standard Release (Common)
51
Dry Pork Salami (Salami, dry or hard, pork) 3oz
3.6mg (32% DV)
Standard Release (Common)
52
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
3.6mg (32% DV)
Standard Release (Common)
53
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
3.5mg (32% DV)
Standard Release (Common)
54
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
3.5mg (31% DV)
Standard Release (Common)
55
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
3.4mg (31% DV)
Standard Release (Common)
56
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
3.2mg (29% DV)
Standard Release (Common)
57
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
3.1mg (28% DV)
Standard Release (Common)
58
Lean Grass Fed Beef Strip Steak (Beef, grass-fed, strip steaks, lean only, raw) 3 oz
3.1mg (28% DV)
Standard Release (Common)
59
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
3mg (28% DV)
Standard Release (Common)
60
Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz
3mg (27% DV)
Standard Release (Common)
61
Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving
3mg (27% DV)
Standard Release (Common)
62
Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
3mg (27% DV)
Standard Release (Common)
63
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
2.9mg (27% DV)
Standard Release (Common)
64
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
2.8mg (25% DV)
Standard Release (Common)
65
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
2.8mg (25% DV)
Standard Release (Common)
66
Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )
2.7mg (25% DV)
Standard Release (Common)
67
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
2.7mg (24% DV)
Standard Release (Common)
68
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
2.6mg (24% DV)
Standard Release (Common)
69
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
2.6mg (23% DV)
Standard Release (Common)
70
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
2.5mg (23% DV)
Standard Release (Common)
71
Roasted Chicken Drumsticks (Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted) 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
2.5mg (23% DV)
Standard Release (Common)
72
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
2.5mg (22% DV)
Standard Release (Common)
73
Lowfat Pastrami (98% Fat Free) (Pastrami, beef, 98% fat-free) 1 serving 6 slices
2.4mg (22% DV)
Standard Release (Common)
74
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
2.4mg (22% DV)
Standard Release (Common)
75
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
2.4mg (21% DV)
Standard Release (Common)
76
Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz
2.3mg (21% DV)
Standard Release (Common)
77
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
2.2mg (20% DV)
Standard Release (Common)
78
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
2.1mg (19% DV)
Standard Release (Common)
79
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
2.1mg (19% DV)
Standard Release (Common)
80
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
2.1mg (19% DV)
Standard Release (Common)
81
Pepperoni (Pepperoni, beef and pork, sliced) 3 oz
2.1mg (19% DV)
Standard Release (Common)
82
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
2.1mg (19% DV)
Standard Release (Common)
83
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
2mg (18% DV)
Standard Release (Common)
84
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
1.9mg (17% DV)
Standard Release (Common)
85
Veal Bratwurst (Bratwurst, veal, cooked) 1 serving 2.96 oz
1.7mg (16% DV)
Standard Release (Common)
86
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
1.6mg (15% DV)
Standard Release (Common)
87
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
1.5mg (14% DV)
Standard Release (Common)
88
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
1.5mg (13% DV)
Standard Release (Common)
89
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
1.5mg (13% DV)
Standard Release (Common)
90
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
1.4mg (13% DV)
Standard Release (Common)
91
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
1.4mg (13% DV)
Standard Release (Common)
92
Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece
1.3mg (12% DV)
Standard Release (Common)
93
Sweet Italian Sausage (Sausage, Italian, sweet, links) 1 link 3 oz
1.3mg (12% DV)
Standard Release (Common)
94
Pork And Beef Beerwurst (Beerwurst, beer salami, pork and beef) 2 oz
1.2mg (11% DV)
Standard Release (Common)
95
Salami (Salami, Italian, pork) 1 oz
1.2mg (11% DV)
Standard Release (Common)
96
Cooked Bacon (Pan-Fried) (Pork, cured, bacon, pre-sliced, cooked, pan-fried) 3 slices
1.1mg (10% DV)
Standard Release (Common)
97
Cured Smoked Beef (Beef, chopped, cured, smoked) 1 slice (1 oz)
1.1mg (10% DV)
Standard Release (Common)
98
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
1.1mg (10% DV)
Standard Release (Common)
99
Beef And Chicken Polish Sausage (Sausage, Polish, beef with chicken, hot) 1 serving 5 pieces
1.1mg (10% DV)
Standard Release (Common)
100
Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz
1mg (10% DV)
Standard Release (Common)
101
Chicken Hotdog (Frankfurter, chicken) 3 oz
0.9mg (9% DV)
Standard Release (Common)
102
Raw Leg Of Lamb (1/4 inch fat) (Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw) 1 oz
0.9mg (9% DV)
Standard Release (Common)
103
Braunschweiger Pork Liver Sausage (Braunschweiger (a liver sausage), pork) 1 oz
0.8mg (7% DV)
Standard Release (Common)
104
Turkey Salami (Salami, cooked, turkey) 1 serving
0.7mg (6% DV)
Standard Release (Common)
105
Beef Baloney (Bologna) (Bologna, beef) 1 slice
0.6mg (5% DV)
Standard Release (Common)
106
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
0.6mg (5% DV)
Standard Release (Common)
107
Pork Baloney (Bologna) (Bologna, pork) 1 slice, medium (4-1/2 inch dia x 1/8 inch thick) (1 oz)
0.6mg (5% DV)
Standard Release (Common)
108
Berliner Sausage (Sausage, Berliner, pork, beef) 1 slice
0.6mg (5% DV)
Standard Release (Common)
109
Luncheon Sausage (Pork And Beef) (Luncheon sausage, pork and beef) 1 slice (4 inch dia x 1/8 inch thick)
0.6mg (5% DV)
Standard Release (Common)
110
Turkey Hotdog (Frankfurter, turkey) 1 oz
0.5mg (5% DV)
Standard Release (Common)
111
Canned Ham (Ham, chopped, canned) 1 oz
0.5mg (5% DV)
Standard Release (Common)
112
Uncooked Chorizo Sausage (Sausage, pork, chorizo, link or ground, raw) 1 oz
0.5mg (4% DV)
Standard Release (Common)
113
Pork Beerwurst (Beerwurst, beer salami, pork) 1 slice (4 inch dia x 1/8 inch thick)
0.4mg (4% DV)
Standard Release (Common)
114
Turkey Baloney (Bologna) (Bologna, turkey) 0.99 oz 1 serving
0.4mg (3% DV)
Standard Release (Common)
115
Unprepared Turkey Bacon (Bacon, turkey, unprepared) 1 serving
0.4mg (3% DV)
Standard Release (Common)
116
Cured Bacon (Unprepared) (Pork, cured, bacon, unprepared) 1 slice raw
0.3mg (3% DV)
Standard Release (Common)
117
Dry Pork And Beef Salami (Salami, dry or hard, pork, beef) 1 slice
0.3mg (2% DV)
Standard Release (Common)
118
Cooked Canadian Bacon (Pan-Fried) (Canadian bacon, cooked, pan-fried) 1 slice
0.2mg (2% DV)
Standard Release (Common)
119
Rendered Bacon Fat (Pork, bacon, rendered fat, cooked) 1 oz
0mg (0% DV)
Standard Release (Common)