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Top 101 Foods High In Zinc

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Zinc

14.0 mg
MALES
8.0 mg
FEMALES
11.0 mg
PREGNANT
12.0 mg
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
oysters per 3.0 oz (85.0g) 67mg (477%) 18
sesame seeds per 1.0 cup (150.0g) 10mg (72%) 1313
pumpkin seeds per 1.0 cup (129.0g) 10mg (72%) 1002
rib eye fillet per 1.0 fillet (135.0g) 10mg (70%) 386
beef shortribs per 1.0 piece (121.0g) 9mg (67%) 529
veal liver per 1.0 slice (80.0g) 9mg (64%) 239
pine nuts per 1.0 cup (135.0g) 9mg (62%) 1461
lupin seeds per 1.0 cup (180.0g) 9mg (61%) 1093
black beans per 1.0 cup (194.0g) 7mg (51%) 1308
chuck steak per 3.0 oz (85.0g) 7mg (50%) 328
peas per 1.0 cup (197.0g) 7mg (50%) 1388
cashews per 1.0 cup (129.0g) 7mg (49%) 1518
sunflower seeds per 1.0 cup (128.0g) 7mg (48%) 1445
beef tenderloin steak per 1.0 steak (140.0g) 7mg (47%) 818
rye flour per 1.0 cup (128.0g) 6mg (46%) 903
beef brisket per 3.0 oz (85.0g) 6mg (45%) 462
elk per 1.0 patty (95.0g) 6mg (45%) 412
Oats per 1.0 cup (156.0g) 6mg (44%) 1372
beef roast per 3.0 oz (85.0g) 6mg (43%) 356
beef brisket per 3.0 oz (85.0g) 6mg (42%) 566
lobster per 1.0 cup (145.0g) 6mg (42%) 308
wheat, soft white per 1.0 cup (168.0g) 6mg (42%) 1376
beef tenderloin steak per 1.0 steak (119.0g) 6mg (41%) 756
swiss cheese per 1.0 cup (132.0g) 6mg (41%) 1259
pork liver per 3.0 oz (85.0g) 6mg (41%) 344
beef brisket, flat half per 3.0 oz (85.0g) 6mg (41%) 605
beef rib eye steak per 3.0 oz (85.0g) 6mg (39%) 534
ground beef (lean) per 3.0 oz (85.0g) 6mg (39%) 310
garbanzo beans per 1.0 cup (200.0g) 6mg (39%) 1917
beef brisket, flat half per 3.0 oz (85.0g) 5mg (39%) 645
brazil nuts per 1.0 cup (133.0g) 5mg (39%) 2272
natto per 1.0 cup (175.0g) 5mg (38%) 975
roast beef per 3.0 oz (85.0g) 5mg (38%) 495
ground beef, 75/25 per 3.0 oz (85.0g) 5mg (37%) 629
ground beef 70/30 per 3.0 oz (85.0g) 5mg (37%) 632
kidney beans per 1.0 cup (184.0g) 5mg (37%) 1691
barley, hulled per 1.0 cup (184.0g) 5mg (36%) 1789
ground beef 70/30 per 3.0 oz (85.0g) 5mg (36%) 635
ground beef per 3.0 oz (85.0g) 5mg (36%) 584
pecans per 1.0 cup (109.0g) 5mg (35%) 2136
flank, steak per 3.0 oz (85.0g) 5mg (35%) 638
sirloin steak (lean) per 3.0 oz (85.0g) 5mg (35%) 435
almonds per 1.0 cup whole kernels (157.0g) 5mg (34%) 2768
peanuts per 1.0 cup (144.0g) 5mg (34%) 2557
lamb shank per 3.0 oz (85.0g) 5mg (33%) 507
crab per 1.0 cup (118.0g) 4mg (32%) 305
rye grain per 1.0 cup (169.0g) 4mg (32%) 1786
mozzarella (non fat) per 1.0 cup (113.0g) 4mg (32%) 504
bison per 1.0 serving (85.0g) 4mg (31%) 468
lamb liver per 3.0 oz (85.0g) 4mg (31%) 461
feta cheese per 1.0 cup (150.0g) 4mg (31%) 1283
pearled barley per 1.0 cup (200.0g) 4mg (30%) 2314
beef liver per 1.0 slice (81.0g) 4mg (30%) 468
beef rib, small end per 3.0 oz (85.0g) 4mg (30%) 783
wheat bran per 1.0 cup (58.0g) 4mg (30%) 416
walnuts per 1.0 cup (125.0g) 4mg (30%) 2572
parmesan cheese per 1.0 cup (100.0g) 4mg (30%) 1400
sirloin steak per 3.0 oz (85.0g) 4mg (30%) 699
beef loin, top loin per 3.0 oz (85.0g) 4mg (29%) 722
buckwheat per 1.0 cup (170.0g) 4mg (29%) 2001
beef rib, eye per 3.0 oz (85.0g) 4mg (29%) 775
colby per 1.0 cup (132.0g) 4mg (29%) 1797
monterey cheese per 1.0 cup (132.0g) 4mg (28%) 1741
beef loin per 3.0 oz (85.0g) 4mg (28%) 837
top round steak per 3.0 oz (85.0g) 4mg (27%) 650
butternuts per 1.0 cup (120.0g) 4mg (27%) 2737
lamb leg per 3.0 oz (85.0g) 4mg (27%) 821
muenster cheese per 1.0 cup (132.0g) 4mg (26%) 1833
corn grain, yellow per 1.0 cup (166.0g) 4mg (26%) 2312
pili nuts per 1.0 cup (120.0g) 4mg (25%) 3389
roast ham per 1.0 cup (140.0g) 3mg (25%) 1009
t-bone steak per 3.0 oz (85.0g) 3mg (24%) 1024
lamb rib per 3.0 oz (85.0g) 3mg (24%) 1264
pork chops per 3.0 oz (85.0g) 3mg (24%) 618
oat flour per 1.0 cup (104.0g) 3mg (24%) 1768
mozzarella per 1.0 cup (86.0g) 3mg (22%) 1179
ground turkey per 3.0 oz (85.0g) 3mg (22%) 1015
pork ribs per 1.0 rack (122.0g) 3mg (21%) 1229
porterhouse steak (fat trimmed) per 3.0 oz (85.0g) 3mg (21%) 577
oat bran per 1.0 cup (94.0g) 3mg (21%) 1107
liver sausage per 3.0 oz (85.0g) 3mg (21%) 1363
pistachio nuts per 1.0 cup (123.0g) 3mg (21%) 3404
octopus per 3.0 oz (85.0g) 3mg (20%) 683
pork loin per 3.0 oz (85.0g) 3mg (20%) 809
limburger cheese per 1.0 cup (134.0g) 3mg (20%) 2180
veal per 3.0 oz (85.0g) 3mg (20%) 643
lamb chop per 3.0 oz (85.0g) 3mg (20%) 999
welk per 3.0 oz (85.0g) 3mg (20%) 1181
pork ribs per 3.0 oz (85.0g) 3mg (20%) 1550
bratwurst per 1.0 link cooked (85.0g) 3mg (20%) 1434
bologna per 1.0 cup pieces (138.0g) 3mg (20%) 2170
veal loin per 3.0 oz (85.0g) 3mg (20%) 756
bulgur per 1.0 cup (140.0g) 3mg (19%) 2481
duck per 1.0 cup (140.0g) 3mg (19%) 2537
lentils per 1.0 cup (198.0g) 3mg (18%) 1279
chick peas per 1.0 cup (164.0g) 3mg (18%) 1501
pork stomach, cooked per 3.0 oz (85.0g) 2mg (18%) 753
chicken per 1.0 cup (140.0g) 2mg (18%) 1742
lean pastrami per 1.0 serving 6 slices (57.0g) 2mg (17%) 312
cheddar per 1.0 cup (132.0g) 2mg (17%) 1331
turkey liver per 1.0 liver cooked (53.0g) 2mg (17%) 584

Recipes High In Zinc