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Top 100 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
Food Name Common Serving Amount (% RDI) Zinc Per Calorie
oysters per oz 67mg (477%) Great
sesame seeds per cup 10mg (72%) Poor
pumpkin seeds per cup 10mg (72%) Poor
rib eye fillet per fillet 10mg (70%) Good
beef shortribs per piece 9mg (67%) Poor
veal liver per slice 9mg (64%) Good
pine nuts per cup 9mg (62%) Poor
lupin seeds per cup 9mg (61%) Poor
black beans per cup 7mg (51%) Poor
chuck steak per oz 7mg (50%) Good
peas per cup 7mg (50%) Poor
cashews per cup 7mg (49%) Poor
sunflower seeds per cup 7mg (48%) Poor
beef tenderloin steak per steak 7mg (47%) Poor
rye flour per cup 6mg (46%) Poor
beef brisket per oz 6mg (45%) Poor
elk per patty 6mg (45%) Poor
Oats per cup 6mg (44%) Poor
beef roast per oz 6mg (43%) Good
beef brisket per oz 6mg (42%) Poor
lobster per cup 6mg (42%) Good
wheat, soft white per cup 6mg (42%) Poor
beef tenderloin steak per steak 6mg (41%) Poor
swiss cheese per cup 6mg (41%) Poor
pork liver per oz 6mg (41%) Good
beef brisket, flat half per oz 6mg (41%) Poor
beef rib eye steak per oz 6mg (39%) Poor
ground beef (lean) per oz 6mg (39%) Good
garbanzo beans per cup 6mg (39%) Poor
beef brisket, flat half per oz 5mg (39%) Poor
brazil nuts per cup 5mg (39%) Poor
natto per cup 5mg (38%) Poor
roast beef per oz 5mg (38%) Poor
ground beef, 75/25 per oz 5mg (37%) Poor
ground beef 70/30 per oz 5mg (37%) Poor
kidney beans per cup 5mg (37%) Poor
barley, hulled per cup 5mg (36%) Poor
ground beef per oz 5mg (36%) Poor
ground beef 70/30 per oz 5mg (36%) Poor
pecans per cup 5mg (35%) Poor
flank, steak per oz 5mg (35%) Poor
sirloin steak (lean) per oz 5mg (35%) Poor
almonds per cup whole kernels 5mg (34%) Poor
peanuts per cup 5mg (34%) Poor
lamb shank per oz 5mg (33%) Poor
crab per cup 4mg (32%) Good
rye grain per cup 4mg (32%) Poor
mozzarella (non fat) per cup 4mg (32%) Poor
bison per serving 4mg (31%) Poor
lamb liver per oz 4mg (31%) Poor
feta cheese per cup 4mg (31%) Poor
pearled barley per cup 4mg (30%) Poor
beef liver per slice 4mg (30%) Poor
beef rib, small end per oz 4mg (30%) Poor
wheat bran per cup 4mg (30%) Poor
walnuts per cup 4mg (30%) Poor
parmesan cheese per cup 4mg (30%) Poor
sirloin steak per oz 4mg (30%) Poor
beef loin, top loin per oz 4mg (29%) Poor
buckwheat per cup 4mg (29%) Poor
beef rib, eye per oz 4mg (29%) Poor
colby per cup 4mg (29%) Poor
monterey cheese per cup 4mg (28%) Poor
beef loin per oz 4mg (28%) Poor
top round steak per oz 4mg (27%) Poor
butternuts per cup 4mg (27%) Poor
lamb leg per oz 4mg (27%) Poor
muenster cheese per cup 4mg (26%) Poor
corn grain, yellow per cup 4mg (26%) Poor
pili nuts per cup 4mg (25%) Poor
roast ham per cup 3mg (25%) Poor
t-bone steak per oz 3mg (24%) Poor
lamb rib per oz 3mg (24%) Poor
pork chops per oz 3mg (24%) Poor
oat flour per cup 3mg (24%) Poor
mozzarella per cup 3mg (22%) Poor
ground turkey per oz 3mg (22%) Poor
pork ribs per rack 3mg (21%) Poor
porterhouse steak (fat trimmed) per oz 3mg (21%) Poor
oat bran per cup 3mg (21%) Poor
liver sausage per oz 3mg (21%) Poor
pistachio nuts per cup 3mg (21%) Poor
octopus per oz 3mg (20%) Poor
pork loin per oz 3mg (20%) Poor
limburger cheese per cup 3mg (20%) Poor
veal per oz 3mg (20%) Poor
lamb chop per oz 3mg (20%) Poor
pork ribs per oz 3mg (20%) Poor
welk per oz 3mg (20%) Poor
bratwurst per link cooked 3mg (20%) Poor
bologna per cup pieces 3mg (20%) Poor
veal loin per oz 3mg (20%) Poor
bulgur per cup 3mg (19%) Poor
duck per cup 3mg (19%) Poor
lentils per cup 3mg (18%) Poor
chick peas per cup 3mg (18%) Poor
pork stomach, cooked per oz 2mg (18%) Poor
chicken per cup 2mg (18%) Poor
lean pastrami per serving 6 slices 2mg (17%) Good
cheddar per cup 2mg (17%) Poor

Recipes High In Zinc