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Foods high in Zinc, Zn

Top food sources of Zinc, Zn ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: mg

  1. 1

    Oysters, canned

    98.86 mg/ 100 g14.83 mg (15 g serving)899% DV
  2. 2

    Mollusks, oyster, canned

    90.95 mg/ 100 g77.31 mg (85 g serving)827% DV
  3. 3

    Mollusks, oyster, cooked

    87.13 mg/ 100 g74.06 mg (85 g serving)792% DV
  4. 4

    Mollusks, oyster, cooked

    78.6 mg/ 100 g66.81 mg (85 g serving)715% DV
  5. 5

    Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes

    64.33 mg/ 100 g18.66 mg (29 g serving)585% DV
  6. 6

    Mollusks, oyster, cooked

    61.04 mg/ 100 g51.88 mg (85 g serving)555% DV
  7. 7

    Oysters, steamed

    49.75 mg/ 100 g7.46 mg (15 g serving)452% DV
  8. 8

    Oysters, baked or broiled

    48.8 mg/ 100 g7.32 mg (15 g serving)444% DV
  9. 9

    Mollusks, oyster, cooked

    45.15 mg/ 100 g38.38 mg (85 g serving)410% DV
  10. 10

    Mollusks, oyster, raw

    39.3 mg/ 100 g33.01 mg (84 g serving)357% DV
  11. 11

    Oysters, raw

    39.3 mg/ 100 g5.9 mg (15 g serving)357% DV
  12. 12

    Mollusks, oyster, raw

    37.92 mg/ 100 g32.23 mg (85 g serving)345% DV
  13. 13

    Mollusks, oyster, cooked

    33.24 mg/ 100 g8.31 mg (25 g serving)302% DV
  14. 14

    Oysters, fried

    30.02 mg/ 100 g4.5 mg (15 g serving)273% DV
  15. 15

    Incaparina, dry mix (corn and soy flours)

    23 mg/ 100 g2.05 mg (9 g serving)209% DV
  16. 16

    Oysters Rockefeller

    18.79 mg/ 100 g5.64 mg (30 g serving)171% DV
  17. 17

    Beverages, nutritional shake mix

    18.75 mg/ 100 g1.88 mg (10 g serving)170% DV
  18. 18

    Nutritional powder mix, high protein (Herbalife)

    18.75 mg/ 100 g2.34 mg (13 g serving)170% DV
  19. 19

    Nutritional powder mix, high protein

    18.75 mg/ 100 g8.25 mg (44 g serving)170% DV
  20. 20

    Cereals ready-to-eat, QUAKER

    17.98 mg/ 100 g5.75 mg (32 g serving)163% DV
  21. 21

    Cereals ready-to-eat, MALT-O-MEAL

    17.87 mg/ 100 g5.36 mg (30 g serving)162% DV
  22. 22

    Babyfood, finger snacks

    17.46 mg/ 100 g1.22 mg (7 g serving)159% DV
  23. 23

    Baby Toddler puffs, fruit

    17.46 mg/ 100 g0.02 mg (0 g serving)159% DV
  24. 24

    Baby Toddler puffs, vegetable

    17.46 mg/ 100 g0.02 mg (0 g serving)159% DV
  25. 25

    Beverages, UNILEVER

    17.31 mg/ 100 g4.5 mg (26 g serving)157% DV
  26. 26

    Nutritional powder mix (Slim Fast)

    17.31 mg/ 100 g4.5 mg (26 g serving)157% DV
  27. 27

    Nutritional powder mix, sugar free (Slim Fast)

    17.31 mg/ 100 g2.42 mg (14 g serving)157% DV
  28. 28

    Beverages, UNILEVER

    17.29 mg/ 100 g4.5 mg (26 g serving)157% DV
  29. 29

    Nutritional powder mix, high protein (Slim Fast)

    17.29 mg/ 100 g4.5 mg (26 g serving)157% DV
  30. 30

    Cereals ready-to-eat, RALSTON Corn Biscuits

    17.13 mg/ 100 g5.14 mg (30 g serving)156% DV
  31. 31

    Cereals ready-to-eat, wheat germ

    16.67 mg/ 100 g4.73 mg (28 g serving)152% DV
  32. 32

    Wheat germ

    16.67 mg/ 100 g20 mg (120 g serving)152% DV
  33. 33

    Mollusks, oyster, raw

    16.62 mg/ 100 g8.31 mg (50 g serving)151% DV
  34. 34

    Cereals ready-to-eat, QUAKER

    16.36 mg/ 100 g4.25 mg (26 g serving)149% DV
  35. 35

    Cereals ready-to-eat, QUAKER

    16.16 mg/ 100 g4.36 mg (27 g serving)147% DV
  36. 36

    Cereals ready-to-eat, SUN COUNTRY

    16.01 mg/ 100 g2.24 mg (14 g serving)146% DV
  37. 37

    Cereals ready-to-eat, QUAKER

    15.56 mg/ 100 g4.05 mg (26 g serving)141% DV
  38. 38

    Cereals ready-to-eat, QUAKER

    15.42 mg/ 100 g4.01 mg (26 g serving)140% DV
  39. 39

    Beverage, instant breakfast powder

    15.4 mg/ 100 g0.86 mg (6 g serving)140% DV
  40. 40

    Nutritional powder mix, sugar free (Carnation Instant Breakfast)

    15.4 mg/ 100 g3.08 mg (20 g serving)140% DV
  41. 41

    Cereals ready-to-eat, QUAKER

    15.3 mg/ 100 g4.13 mg (27 g serving)139% DV
  42. 42

    Cereals ready-to-eat, QUAKER

    15.29 mg/ 100 g4.13 mg (27 g serving)139% DV
  43. 43

    Cereals ready-to-eat, QUAKER

    15.29 mg/ 100 g4.13 mg (27 g serving)139% DV
  44. 44

    Peanut butter, chunky

    15.1 mg/ 100 g4.83 mg (32 g serving)137% DV
  45. 45

    Cereals ready-to-eat, MALT-O-MEAL

    14.68 mg/ 100 g4.4 mg (30 g serving)133% DV
  46. 46

    Baby Toddler snack, NFS

    14.46 mg/ 100 g0.15 mg (1 g serving)131% DV
  47. 47

    Peanut butter, smooth

    14.4 mg/ 100 g4.61 mg (32 g serving)131% DV
  48. 48

    Peanut butter, vitamin and mineral fortified

    14.4 mg/ 100 g2.3 mg (16 g serving)131% DV
  49. 49

    Babyfood, GERBER

    14.15 mg/ 100 g4.01 mg (28 g serving)129% DV
  50. 50

    Cereals ready-to-eat, MALT-O-MEAL

    13.94 mg/ 100 g4.18 mg (30 g serving)127% DV

Why Zinc, Zn matters

Zinc, Zn is an essential mineral. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)11 mg per day

Best for these diets

The highest-ranking Zinc, Zn foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

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