basalfitstage
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Foods high in Zinc

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much zinc they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 11 mg.

Foods high in Zinc
FoodTypical portionIn that portionPer 100 kcal
Mollusks, oyster, eastern, canned1 cup, drained (162 g)147 mg (1339% DV)134 mg
Mollusks, oyster, eastern, wild, cooked, dry heat6 medium (59 g)36 mg (327% DV)77.3 mg
Mollusks, oyster, eastern, wild, raw6 medium (84 g)33 mg (300% DV)77.1 mg
Mollusks, oyster, eastern, wild, cooked, moist heat6 medium (42 g)33 mg (300% DV)77.1 mg
Mollusks, oyster, eastern, farmed, raw6 medium (84 g)31.9 mg (290% DV)64.3 mg
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS1 cup (269 g)9.33 mg (85% DV)11.2 mg
Veal, variety meats and by-products, liver, raw100 g12 mg (109% DV)8.59 mg
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, raw1 steak (191 g)15.1 mg (138% DV)6.78 mg
Mushrooms, morel, raw1 cup (66 g)1.34 mg (12% DV)6.55 mg
Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted100 g10.7 mg (98% DV)6.54 mg
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw1 steak (198 g)15.8 mg (144% DV)6.5 mg
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw1 steak (191 g)15 mg (136% DV)6.43 mg
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw1 steak (204 g)16.4 mg (149% DV)6.35 mg
Veal, variety meats and by-products, liver, cooked, pan-fried1 slice (67 g)7.97 mg (72% DV)6.17 mg
Veal, variety meats and by-products, liver, cooked, braised1 slice (80 g)8.98 mg (82% DV)5.85 mg
Beans, baked, canned, with pork and tomato sauce1 cup (246 g)13.5 mg (123% DV)5.83 mg
Mushrooms, brown, italian, or crimini, raw1 cup, whole (87 g)0.96 mg (9% DV)5 mg
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw1 cup, whole (87 g)0.96 mg (9% DV)5 mg
Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw100 g5.95 mg (54% DV)4.96 mg
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, raw100 g6.08 mg (55% DV)4.94 mg
Balsam-pear (bitter gourd), pods, raw1 cup, (1/2" pieces) (93 g)0.74 mg (7% DV)4.71 mg
Emu, outside drum, raw100 g4.5 mg (41% DV)4.37 mg
Chicken, heart, all classes, raw1 heart (6 g)0.4 mg (4% DV)4.31 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted1 envelope (20 g)3.08 mg (28% DV)4.3 mg
Pork, fresh, variety meats and by-products, liver, raw100 g5.76 mg (52% DV)4.3 mg
Emu, oyster, raw1 steak (300 g)18 mg (164% DV)4.25 mg
Pork, fresh, variety meats and by-products, liver, cooked, braised100 g6.72 mg (61% DV)4.07 mg
Emu, inside drum, raw100 g4.33 mg (39% DV)4.01 mg
Chicken, heart, all classes, cooked, simmered1 cup, chopped or diced (145 g)10.6 mg (96% DV)3.95 mg
Seeds, cottonseed flour, low fat (glandless)100 g11.6 mg (106% DV)3.5 mg
Wheat germ, crude1 cup (115 g)14.1 mg (128% DV)3.41 mg
Wheat bran, crude1 cup (58 g)4.22 mg (38% DV)3.37 mg
Seeds, cottonseed meal, partially defatted (glandless)100 g12.3 mg (112% DV)3.36 mg
Cheese, American, nonfat or fat free1 serving (19 g)0.78 mg (7% DV)3.26 mg
Seeds, cottonseed flour, partially defatted (glandless)1 cup (94 g)11 mg (100% DV)3.26 mg
Cheese, Swiss, nonfat or fat free1 serving (28 g)1.09 mg (10% DV)3.07 mg
Seeds, sesame flour, low-fat100 g10 mg (91% DV)3 mg
Seeds, sesame flour, partially defatted100 g10.7 mg (97% DV)2.8 mg
Cheese, mozzarella, nonfat1 cup, shredded (113 g)4.43 mg (40% DV)2.78 mg
Pork, fresh, variety meats and by-products, kidneys, raw1 kidney (233 g)6.41 mg (58% DV)2.75 mg
Pork, fresh, variety meats and by-products, kidneys, cooked, braised1 cup (140 g)5.81 mg (53% DV)2.75 mg
Hyacinth beans, mature seeds, raw1 cup (210 g)19.5 mg (178% DV)2.7 mg
Pork, loin, leg cap steak, boneless, separable lean and fat, cooked, broiled1 piece (194 g)7.97 mg (72% DV)2.6 mg
Peanut butter, chunky, vitamin and mineral fortified1 cup (258 g)39 mg (354% DV)2.55 mg
Protein supplement, milk based, Muscle Milk Light, powder2 scoop (50 g)5 mg (45% DV)2.52 mg
Peanut butter, smooth, vitamin and mineral fortified1 cup (258 g)37.2 mg (338% DV)2.44 mg
Hyacinth beans, mature seeds, cooked, boiled, without salt1 cup (194 g)5.53 mg (50% DV)2.44 mg
Rice bran, crude1 cup (118 g)7.13 mg (65% DV)1.91 mg
Wild rice, raw1 cup (160 g)9.54 mg (87% DV)1.67 mg
Wild rice, dry, raw100 g5.84 mg (53% DV)1.63 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.