Top food sources of Zinc, Zn

Best sources of Zinc, Zn Best SourcesWorst Sources

Food Group(s):
Nutrient:		items per page:

The following quantities (column two below) indicate how much Zinc, Zn is found in 100 grams (about 3 1/2 ounces) of the following food items:

				fdc id	category	data type
select	90.95	MG	Mollusks, oyster, eastern, canned	171981	Finfish and Shellfish Products	sr_legacy_food
select	87.13	MG	Mollusks, oyster, eastern, cooked, breaded and fried	171979	Finfish and Shellfish Products	sr_legacy_food
select	78.6	MG	Mollusks, oyster, eastern, wild, cooked, moist heat	171980	Finfish and Shellfish Products	sr_legacy_food
select	64.33	MG	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	173002	Breakfast Cereals	sr_legacy_food
select	61.04	MG	Mollusks, oyster, eastern, wild, cooked, dry heat	175171	Finfish and Shellfish Products	sr_legacy_food
select	45.15	MG	Mollusks, oyster, eastern, farmed, cooked, dry heat	175173	Finfish and Shellfish Products	sr_legacy_food
select	39.3	MG	Mollusks, oyster, eastern, wild, raw	171978	Finfish and Shellfish Products	sr_legacy_food
select	37.92	MG	Mollusks, oyster, eastern, farmed, raw	175172	Finfish and Shellfish Products	sr_legacy_food
select	33.24	MG	Mollusks, oyster, Pacific, cooked, moist heat	174250	Finfish and Shellfish Products	sr_legacy_food
select	23	MG	Incaparina, dry mix (corn and soy flours), unprepared	174656	Breakfast Cereals	sr_legacy_food
select	18.75	MG	Beverages, nutritional shake mix, high protein, powder	174181	Beverages	sr_legacy_food
select	17.98	MG	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	173013	Breakfast Cereals	sr_legacy_food
select	17.87	MG	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	171680	Breakfast Cereals	sr_legacy_food
select	17.46	MG	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	172252	Baby Foods	sr_legacy_food
select	17.31	MG	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	173172	Beverages	sr_legacy_food
select	17.29	MG	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	173174	Beverages	sr_legacy_food
select	17.13	MG	Cereals ready-to-eat, RALSTON Corn Biscuits	173003	Breakfast Cereals	sr_legacy_food
select	16.67	MG	Cereals ready-to-eat, wheat germ, toasted, plain	173896	Breakfast Cereals	sr_legacy_food
select	16.62	MG	Mollusks, oyster, Pacific, raw	174219	Finfish and Shellfish Products	sr_legacy_food
select	16.36	MG	Cereals ready-to-eat, QUAKER, Christmas Crunch	174652	Breakfast Cereals	sr_legacy_food
select	16.16	MG	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	171642	Breakfast Cereals	sr_legacy_food
select	16.01	MG	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	172988	Breakfast Cereals	sr_legacy_food
select	15.56	MG	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	171643	Breakfast Cereals	sr_legacy_food
select	15.42	MG	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	174657	Breakfast Cereals	sr_legacy_food
select	15.4	MG	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	169897	Dairy and Egg Products	sr_legacy_food
select	15.3	MG	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	173886	Breakfast Cereals	sr_legacy_food
select	15.29	MG	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	171644	Breakfast Cereals	sr_legacy_food
select	15.29	MG	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	171649	Breakfast Cereals	sr_legacy_food
select	15.1	MG	Peanut butter, chunky, vitamin and mineral fortified	172460	Legumes and Legume Products	sr_legacy_food
select	14.68	MG	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	172997	Breakfast Cereals	sr_legacy_food
select	14.4	MG	Peanut butter, smooth, vitamin and mineral fortified	172459	Legumes and Legume Products	sr_legacy_food
select	14.15	MG	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	171371	Baby Foods	sr_legacy_food
select	13.94	MG	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	172995	Breakfast Cereals	sr_legacy_food
select	13.88	MG	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	171653	Breakfast Cereals	sr_legacy_food
select	13.82	MG	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	173007	Breakfast Cereals	sr_legacy_food
select	13.78	MG	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	174620	Breakfast Cereals	sr_legacy_food
select	13.78	MG	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	173891	Breakfast Cereals	sr_legacy_food
select	13.64	MG	Beverages, rich chocolate, powder	173182	Beverages	sr_legacy_food
select	13.64	MG	Beverages, OVALTINE, chocolate malt powder	173222	Beverages	sr_legacy_food
select	13.64	MG	Beverages, chocolate powder, no sugar added	174824	Beverages	sr_legacy_food
select	13.64	MG	Beverages, OVALTINE, Classic Malt powder	174864	Beverages	sr_legacy_food
select	13.57	MG	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	173132	Snacks	sr_legacy_food
select	13.47	MG	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	174659	Breakfast Cereals	sr_legacy_food
select	13.4	MG	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	173884	Breakfast Cereals	sr_legacy_food
select	13.39	MG	Cereals ready-to-eat, RALSTON TASTEEOS	173893	Breakfast Cereals	sr_legacy_food
select	12.93	MG	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	174642	Breakfast Cereals	sr_legacy_food
select	12.71	MG	Cereals ready-to-eat, QUAKER, KING VITAMAN	173890	Breakfast Cereals	sr_legacy_food
select	12.68	MG	Babyfood, cereal, oatmeal, dry fortified	171360	Baby Foods	sr_legacy_food
select	12.5	MG	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	174646	Breakfast Cereals	sr_legacy_food
select	12.5	MG	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	174619	Breakfast Cereals	sr_legacy_food
select	12.5	MG	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	174631	Breakfast Cereals	sr_legacy_food
select	12.5	MG	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	172982	Breakfast Cereals	sr_legacy_food
select	12.5	MG	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	173909	Breakfast Cereals	sr_legacy_food
select	12.5	MG	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	171681	Breakfast Cereals	sr_legacy_food
select	12.5	MG	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	171679	Breakfast Cereals	sr_legacy_food
select	12.33	MG	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	173509	Baby Foods	sr_legacy_food
select	12.32	MG	Seeds, cottonseed meal, partially defatted (glandless)	170147	Nut and Seed Products	sr_legacy_food
select	12.29	MG	Wheat germ, crude	168892	Cereal Grains and Pasta	sr_legacy_food
select	12.28	MG	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	169568	Beef Products	sr_legacy_food
select	12.1	MG	Agave, dried (Southwest)	168993	American Indian/Alaska Native Foods	sr_legacy_food
select	12.02	MG	Veal, variety meats and by-products, liver, raw	172534	Lamb, Veal, and Game Products	sr_legacy_food
select	11.99	MG	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised	169569	Beef Products	sr_legacy_food
select	11.95	MG	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised	169567	Beef Products	sr_legacy_food
select	11.9	MG	Veal, variety meats and by-products, liver, cooked, pan-fried	174358	Lamb, Veal, and Game Products	sr_legacy_food
select	11.89	MG	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	173921	Breakfast Cereals	sr_legacy_food
select	11.88	MG	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	173134	Snacks	sr_legacy_food
select	11.88	MG	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	173136	Snacks	sr_legacy_food
select	11.72	MG	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	172984	Breakfast Cereals	sr_legacy_food
select	11.69	MG	Seeds, cottonseed flour, partially defatted (glandless)	170555	Nut and Seed Products	sr_legacy_food
select	11.61	MG	Seeds, cottonseed flour, low fat (glandless)	170146	Nut and Seed Products	sr_legacy_food
select	11.49	MG	Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	170217	Beef Products	sr_legacy_food
select	11.39	MG	Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised	170811	Beef Products	sr_legacy_food
select	11.38	MG	Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised	171207	Beef Products	sr_legacy_food
select	11.37	MG	Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	170812	Beef Products	sr_legacy_food
select	11.35	MG	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	172983	Breakfast Cereals	sr_legacy_food
select	11.32	MG	Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised	169444	Beef Products	sr_legacy_food
select	11.23	MG	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	174635	Breakfast Cereals	sr_legacy_food
select	11.23	MG	Veal, variety meats and by-products, liver, cooked, braised	172535	Lamb, Veal, and Game Products	sr_legacy_food
select	11.21	MG	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	174645	Breakfast Cereals	sr_legacy_food
select	11.21	MG	Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised	170216	Beef Products	sr_legacy_food
select	11.04	MG	Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled	174703	Beef Products	sr_legacy_food
select	11.01	MG	Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised	171201	Beef Products	sr_legacy_food
select	10.98	MG	Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised	170797	Beef Products	sr_legacy_food
select	10.94	MG	Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	170798	Beef Products	sr_legacy_food
select	10.93	MG	Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised	170806	Beef Products	sr_legacy_food
select	10.92	MG	Babyfood, cereal, rice, dry fortified	170969	Baby Foods	sr_legacy_food
select	10.91	MG	Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised	170799	Beef Products	sr_legacy_food
select	10.9	MG	Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled	173065	Beef Products	sr_legacy_food
select	10.76	MG	Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	170805	Beef Products	sr_legacy_food
select	10.73	MG	Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted	173060	Beef Products	sr_legacy_food
select	10.7	MG	Seeds, sesame flour, partially defatted	170153	Nut and Seed Products	sr_legacy_food
select	10.67	MG	Seeds, sesame flour, high-fat	170192	Nut and Seed Products	sr_legacy_food
select	10.67	MG	Babyfood, Multigrain whole grain cereal, dry fortified	171000	Baby Foods	sr_legacy_food
select	10.66	MG	Babyfood, cereal, mixed, dry fortified	170964	Baby Foods	sr_legacy_food
select	10.65	MG	Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted	174710	Beef Products	sr_legacy_food
select	10.6	MG	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled	171197	Beef Products	sr_legacy_food
select	10.54	MG	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled	170801	Beef Products	sr_legacy_food
select	10.5	MG	Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled	171196	Beef Products	sr_legacy_food
select	10.49	MG	Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered	169442	Beef Products	sr_legacy_food
select	10.46	MG	Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	170822	Beef Products	sr_legacy_food