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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 oz 67mg (477%) 18
sesame seeds per cup 10mg (72%) 1313
pumpkin seeds per cup 10mg (72%) 1002
rib eye fillet per fillet 10mg (70%) 386
beef shortribs per piece 9mg (67%) 529
veal liver per slice 9mg (64%) 239
pine nuts per cup 9mg (62%) 1461
lupin seeds per cup 9mg (61%) 1093
black beans per cup 7mg (51%) 1308
chuck steak per oz 7mg (50%) 328
peas per cup 7mg (50%) 1388
cashews per cup 7mg (49%) 1518
sunflower seeds per cup 7mg (48%) 1445
beef tenderloin steak per steak 7mg (47%) 818
rye flour per cup 6mg (46%) 903
beef brisket per oz 6mg (45%) 462
elk per patty 6mg (45%) 412
Oats per cup 6mg (44%) 1372
beef roast per oz 6mg (43%) 356
beef brisket per oz 6mg (42%) 566
lobster per cup 6mg (42%) 308
wheat, soft white per cup 6mg (42%) 1376
beef tenderloin steak per steak 6mg (41%) 756
swiss cheese per cup 6mg (41%) 1259
pork liver per oz 6mg (41%) 344
beef brisket, flat half per oz 6mg (41%) 605
beef rib eye steak per oz 6mg (39%) 534
ground beef (lean) per oz 6mg (39%) 310
garbanzo beans per cup 6mg (39%) 1917
beef brisket, flat half per oz 5mg (39%) 645
brazil nuts per cup 5mg (39%) 2272
natto per cup 5mg (38%) 975
roast beef per oz 5mg (38%) 495
ground beef, 75/25 per oz 5mg (37%) 629
ground beef 70/30 per oz 5mg (37%) 632
kidney beans per cup 5mg (37%) 1691
barley, hulled per cup 5mg (36%) 1789
ground beef 70/30 per oz 5mg (36%) 635
ground beef per oz 5mg (36%) 584
pecans per cup 5mg (35%) 2136
flank, steak per oz 5mg (35%) 638
sirloin steak (lean) per oz 5mg (35%) 435
almonds per cup whole kernels 5mg (34%) 2768
peanuts per cup 5mg (34%) 2557
lamb shank per oz 5mg (33%) 507
crab per cup 4mg (32%) 305
rye grain per cup 4mg (32%) 1786
mozzarella (non fat) per cup 4mg (32%) 504
bison per serving 4mg (31%) 468
lamb liver per oz 4mg (31%) 461
feta cheese per cup 4mg (31%) 1283
pearled barley per cup 4mg (30%) 2314
beef liver per slice 4mg (30%) 468
beef rib, small end per oz 4mg (30%) 783
wheat bran per cup 4mg (30%) 416
walnuts per cup 4mg (30%) 2572
parmesan cheese per cup 4mg (30%) 1400
sirloin steak per oz 4mg (30%) 699
beef loin, top loin per oz 4mg (29%) 722
buckwheat per cup 4mg (29%) 2001
beef rib, eye per oz 4mg (29%) 775
colby per cup 4mg (29%) 1797
monterey cheese per cup 4mg (28%) 1741
beef loin per oz 4mg (28%) 837
top round steak per oz 4mg (27%) 650
butternuts per cup 4mg (27%) 2737
lamb leg per oz 4mg (27%) 821
muenster cheese per cup 4mg (26%) 1833
corn grain, yellow per cup 4mg (26%) 2312
pili nuts per cup 4mg (25%) 3389
roast ham per cup 3mg (25%) 1009
t-bone steak per oz 3mg (24%) 1024
lamb rib per oz 3mg (24%) 1264
pork chops per oz 3mg (24%) 618
oat flour per cup 3mg (24%) 1768
mozzarella per cup 3mg (22%) 1179
ground turkey per oz 3mg (22%) 1015
pork ribs per rack 3mg (21%) 1229
porterhouse steak (fat trimmed) per oz 3mg (21%) 577
oat bran per cup 3mg (21%) 1107
liver sausage per oz 3mg (21%) 1363
pistachio nuts per cup 3mg (21%) 3404
octopus per oz 3mg (20%) 683
pork loin per oz 3mg (20%) 809
limburger cheese per cup 3mg (20%) 2180
veal per oz 3mg (20%) 643
lamb chop per oz 3mg (20%) 999
pork ribs per oz 3mg (20%) 1550
welk per oz 3mg (20%) 1181
bratwurst per link cooked 3mg (20%) 1434
bologna per cup pieces 3mg (20%) 2170
veal loin per oz 3mg (20%) 756
bulgur per cup 3mg (19%) 2481
duck per cup 3mg (19%) 2537
lentils per cup 3mg (18%) 1279
chick peas per cup 3mg (18%) 1501
pork stomach, cooked per oz 2mg (18%) 753
chicken per cup 2mg (18%) 1742
lean pastrami per serving 6 slices 2mg (17%) 312
cheddar per cup 2mg (17%) 1331
turkey liver per liver cooked 2mg (17%) 584

Recipes High In Zinc