Foods high in Zinc
Daily Value: 11 mg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Oyster, eastern, canned
6 g Protein77 mg Zinc16 mcg Vitamin B12
77 mg703% DV · per 3 oz - Baked beans, canned, with pork and tomato sauce
13 g Protein13 mg Zinc0.52 mg Copper
13 mg123% DV · per 1 cup - Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised
24 g Protein3.1 mcg Vitamin B1210 mg Zinc
10 mg95% DV · per 3 oz - Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised
26 g Protein1.9 mcg Vitamin B127.4 mg Zinc
7.4 mg67% DV · per 3 oz - Bison, chuck, shoulder clod, separable lean only, cooked, braised
29 g Protein2 mcg Vitamin B127.3 mg Zinc
7.3 mg67% DV · per 3 oz - Crab, alaska king, cooked, moist heat
16 g Protein9.8 mcg Vitamin B121 mg Copper
6.5 mg59% DV · per 3 oz - Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised
23 g Protein38 mcg Selenium4.4 mg Zinc
4.4 mg40% DV · per 3 oz - Turkey, retail parts, drumstick, meat only, cooked, roasted
24 g Protein2.2 mcg Vitamin B1226 mcg Selenium
3.8 mg35% DV · per 3 oz - Lobster, northern, cooked, moist heat
16 g Protein1.3 mg Copper62 mcg Selenium
3.4 mg31% DV · per 3 oz - Chicken, neck, meat only, cooked, simmered
21 g Protein17 mcg Selenium3.2 mg Zinc
3.2 mg29% DV · per 3 oz - Sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)
5.1 g Protein0.42 mg Copper0.45 mg Thiamin (B1)
3 mg27% DV · per 1 oz - White beans, mature seeds, canned
19 g Protein0.61 mg Copper1.3 mg Manganese
2.9 mg27% DV · per 1 cup - Pumpkin and squash seeds, whole, roasted, without salt
5.3 g Protein2.9 mg Zinc0.2 mg Copper
2.9 mg27% DV · per 1 oz (85 seeds) - Sesame seed kernels, toasted, with salt added (decorticated)
4.8 g Protein0.41 mg Copper0.34 mg Thiamin (B1)
2.9 mg26% DV · per 1 oz - Hemp seed, hulled
8.8 g Protein2.1 mg Manganese0.45 mg Copper
2.8 mg25% DV · per 1 oz - Lentils, mature seeds, cooked, boiled, with salt
18 g Protein358 mcg Folate (DFE)16 g Fiber
2.5 mg23% DV · per 1 cup - Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
15 g Protein1.7 mg Manganese282 mcg Folate (DFE)
2.5 mg23% DV · per 1 cup - Clam, cooked, moist heat
22 g Protein84 mcg Vitamin B1254 mcg Selenium
2.3 mg21% DV · per 3 oz - Mussel, blue, cooked, moist heat
20 g Protein20 mcg Vitamin B125.8 mg Manganese
2.3 mg21% DV · per 3 oz - Wild rice, cooked
6.5 g Protein0.2 mg Copper0.46 mg Manganese
2.2 mg20% DV · per 1 cup - Pumpkin and squash seed kernels, roasted, without salt
8.5 g Protein1.3 mg Manganese0.36 mg Copper
2.2 mg20% DV · per 1 oz - Anchovy, european, canned in oil, drained solids
25 g Protein17 mg Niacin (B3)58 mcg Selenium
2.1 mg19% DV · per 3 oz - Sesame seeds, whole, roasted and toasted
4.8 g Protein0.7 mg Copper0.71 mg Manganese
2 mg18% DV · per 1 oz - Tofu, hard, prepared with nigari
15 g Protein1.3 mg Manganese0.4 mg Copper
2 mg18% DV · per 0.25 block - Navy beans, mature seeds, canned
20 g Protein0.54 mg Copper13 g Fiber
2 mg18% DV · per 1 cup - Quinoa, cooked
8.1 g Protein1.2 mg Manganese0.36 mg Copper
2 mg18% DV · per 1 cup - Peas, split, mature seeds, cooked, boiled, with salt
16 g Protein16 g Fiber0.35 mg Copper
2 mg18% DV · per 1 cup - Small white beans, mature seeds, cooked, boiled, with salt
16 g Protein19 g Fiber245 mcg Folate (DFE)
2 mg18% DV · per 1 cup - Black beans, mature seeds, cooked, boiled, with salt
15 g Protein256 mcg Folate (DFE)15 g Fiber
1.9 mg18% DV · per 1 cup - Yogurt, chocolate, nonfat milk
6 g Protein0.36 mg Copper0.85 mcg Vitamin B12
1.9 mg17% DV · per 1 container (6 oz) - Egg, goose, whole, fresh, raw
20 g Protein7.3 mcg Vitamin B1253 mcg Selenium
1.9 mg17% DV · per 1 egg - Kidney beans, red, mature seeds, cooked, boiled, with salt
15 g Protein230 mcg Folate (DFE)0.43 mg Copper
1.9 mg17% DV · per 1 cup - Tempeh
34 g Protein0.93 mg Copper2.2 mg Manganese
1.9 mg17% DV · per 1 cup - Peanuts, virginia, oil-roasted, with salt
7.3 g Protein0.36 mg Copper4.2 mg Niacin (B3)
1.9 mg17% DV · per 1 oz - Yellow beans, mature seeds, cooked, boiled, with salt
16 g Protein18 g Fiber0.33 mg Copper
1.9 mg17% DV · per 1 cup - Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt
15 g Protein273 mcg Folate (DFE)14 g Fiber
1.9 mg17% DV · per 1 cup - Pasta, fresh-refrigerated, spinach, as purchased
14 g Protein335 mcg Folate (DFE)0.78 mg Thiamin (B1)
1.8 mg16% DV · per 4.5 oz - Wheat, sprouted
8.1 g Protein2 mg Manganese46 mcg Selenium
1.8 mg16% DV · per 1 cup - Bread, 100% whole wheat
13 g Protein1.8 mg Manganese26 mcg Selenium
1.7 mg16% DV · per 100 g - Great northern beans, mature seeds, canned
19 g Protein212 mcg Folate (DFE)0.42 mg Copper
1.7 mg15% DV · per 1 cup