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Minerals

Top 50 Foods Highest in Zinc

Ranked by Zinc content per 100g edible portion. Daily Value: 11.0 mg (FDA 2020). Data from USDA FoodData Central.

Zinc: benefits, deficiency & absorption tips

#1 Highest

Mollusks, oyster, eastern, canned

90.9 mg

Daily Value

11.0 mg

FDA 2020

Foods ranked

50

with Zinc data

Complete Ranking — Zinc per 100g

# Food Zinc (mg) % DV
1 Mollusks, oyster, eastern, canned 90.9 827% (Excellent)
2 Mollusks, oyster, eastern, cooked, breaded and fried vs #1 87.1 792% (Excellent)
3 Mollusks, oyster, eastern, wild, cooked, moist heat vs #1 78.6 715% (Excellent)
4 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes vs #1 64.3 585% (Excellent)
5 Mollusks, oyster, eastern, wild, cooked, dry heat vs #1 61.0 555% (Excellent)
6 Mollusks, oyster, eastern, farmed, cooked, dry heat vs #1 45.2 410% (Excellent)
7 Mollusks, oyster, eastern, wild, raw vs #1 39.3 357% (Excellent)
8 Mollusks, oyster, eastern, farmed, raw vs #1 37.9 345% (Excellent)
9 Mollusks, oyster, Pacific, cooked, moist heat vs #1 33.2 302% (Excellent)
10 Incaparina, dry mix (corn and soy flours), unprepared vs #1 23.0 209% (Excellent)
11 Beverages, nutritional shake mix, high protein, powder vs #1 18.8 170% (Excellent)
12 Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal vs #1 18.0 163% (Excellent)
13 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds vs #1 17.9 162% (Excellent)
14 Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon vs #1 17.5 159% (Excellent)
15 Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan vs #1 17.3 157% (Excellent)
16 Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, vs #1 17.3 157% (Excellent)
17 Cereals ready-to-eat, RALSTON Corn Biscuits vs #1 17.1 156% (Excellent)
18 Cereals ready-to-eat, wheat germ, toasted, plain vs #1 16.7 152% (Excellent)
19 Mollusks, oyster, Pacific, raw vs #1 16.6 151% (Excellent)
20 Cereals ready-to-eat, QUAKER, Christmas Crunch vs #1 16.4 149% (Excellent)
21 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH vs #1 16.2 147% (Excellent)
22 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular vs #1 16.0 146% (Excellent)
23 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES vs #1 15.6 141% (Excellent)
24 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch vs #1 15.4 140% (Excellent)
25 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted vs #1 15.4 140% (Excellent)
26 Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN vs #1 15.3 139% (Excellent)
27 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH vs #1 15.3 139% (Excellent)
28 Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP vs #1 15.3 139% (Excellent)
29 Peanut butter, chunky, vitamin and mineral fortified vs #1 15.1 137% (Excellent)
30 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs #1 14.7 133% (Excellent)
31 Peanut butter, smooth, vitamin and mineral fortified vs #1 14.4 131% (Excellent)
32 Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat vs #1 14.1 129% (Excellent)
33 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES vs #1 13.9 127% (Excellent)
34 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ vs #1 13.9 126% (Excellent)
35 Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal vs #1 13.8 126% (Excellent)
36 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain vs #1 13.8 125% (Excellent)
37 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE vs #1 13.8 125% (Excellent)
38 Beverages, rich chocolate, powder vs #1 13.6 124% (Excellent)
39 Beverages, OVALTINE, chocolate malt powder vs #1 13.6 124% (Excellent)
40 Beverages, chocolate powder, no sugar added vs #1 13.6 124% (Excellent)
41 Beverages, OVALTINE, Classic Malt powder vs #1 13.6 124% (Excellent)
42 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar vs #1 13.6 123% (Excellent)
43 Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal vs #1 13.5 122% (Excellent)
44 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs #1 13.4 122% (Excellent)
45 Cereals ready-to-eat, RALSTON TASTEEOS vs #1 13.4 122% (Excellent)
46 Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS vs #1 12.9 118% (Excellent)
47 Cereals ready-to-eat, QUAKER, KING VITAMAN vs #1 12.7 116% (Excellent)
48 Babyfood, cereal, oatmeal, dry fortified vs #1 12.7 115% (Excellent)
49 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey vs #1 12.5 114% (Excellent)
50 Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS vs #1 12.5 114% (Excellent)

* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.