Zinc in Foods

List of foods with a high zinc content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Oyster 61.04mg 554.9%
2 Sesame flour 10.67mg 97%
3 Bear meat 10.27mg 93.4%
4 Toasted sesame seeds 10.23mg 93%
5 Milk based protein powder 10mg 90.9%
6 Hemp seed 9.9mg 90%
7 Chervil 8.8mg 80%
8 Poppy seeds 7.9mg 71.8%
9 Pumpkin seed 7.81mg 71%
10 Egg yolk powder 7.73mg 70.3%
11 Cardamom 7.47mg 67.9%
12 Chicken hearts 7.3mg 66.4%
13 Wheat bran 7.27mg 66.1%
14 Celery seed 6.93mg 63%
15 Beef 6.91mg 62.8%
16 Sesame seeds 6.73mg 61.2%
17 Pork liver 6.72mg 61.1%
18 Soy-based protein powder 6.6mg 60%
19 Pine nuts 6.45mg 58.6%
20 Beefalo meat 6.4mg 58.2%
21 Whey protein powder 6.18mg 56.2%
22 Mustard seed 6.08mg 55.3%
23 Rice bran 6.04mg 54.9%
24 Cashew nuts 5.78mg 52.5%
25 Roasted cashews 5.6mg 50.9%
26 Caraway seed 5.5mg 50%
27 Bison meat 5.34mg 48.5%
28 Beef liver 5.3mg 48.2%
29 Anise seed 5.3mg 48.2%
30 Dry roasted sunflower seeds 5.29mg 48.1%
31 Goat meat 5.27mg 47.9%
32 Dill seed 5.2mg 47.3%
33 Veal 5.1mg 46.4%
34 Soy meal 5.06mg 46%
35 Lamb meat 5.02mg 45.6%
36 Sunflower seeds 5mg 45.5%
37 Sunflower seed flour 4.95mg 45%
38 Cumin seed 4.8mg 43.6%
39 Coriander seeds 4.7mg 42.7%
40 Sage 4.7mg 42.7%
41 Chia seeds 4.58mg 41.6%
42 Pecans 4.53mg 41.2%
43 Turkey liver 4.53mg 41.2%
44 Pork tongue 4.53mg 41.2%
45 Turmeric 4.5mg 40.9%
46 Soy protein concentrate 4.4mg 40%
47 Swiss cheese 4.37mg 39.7%
48 Flaxseed 4.34mg 39.5%
49 Halva 4.32mg 39.3%
50 Chili powder 4.3mg 39.1%
51 Savory 4.3mg 39.1%
52 Pork pancreas 4.29mg 39%
53 Pork kidneys 4.15mg 37.7%
54 Beef tongue 4.09mg 37.2%
55 Brazil nuts 4.06mg 36.9%
56 Lobster 4.05mg 36.8%
57 Soy protein isolate 4.03mg 36.6%
58 Chicken livers 4.01mg 36.5%
59 Gouda cheese 3.9mg 35.5%
60 Gruyere cheese 3.9mg 35.5%
61 Tarragon 3.9mg 35.5%
62 Ostrich meat 3.87mg 35.2%
63 Cotija Cheese 3.87mg 35.2%
64 Horse meat 3.82mg 34.7%
65 Crab 3.81mg 34.6%
66 Edam cheese 3.75mg 34.1%
67 Bay leaf 3.7mg 33.6%
68 Fennel seed 3.7mg 33.6%
69 Cheddar cheese 3.64mg 33.1%
70 Ground ginger 3.64mg 33.1%
71 Mozzarella cheese 3.62mg 32.9%
72 Marjoram 3.6mg 32.7%
73 Pork spleen 3.54mg 32.2%
74 Turkey thigh 3.51mg 31.9%
75 Queso Chihuahua cheese 3.5mg 31.8%
76 Tilsit cheese 3.5mg 31.8%
77 Fontina cheese 3.5mg 31.8%
78 Cuttlefish 3.46mg 31.5%
79 Black walnuts 3.37mg 30.6%
80 Octopus 3.36mg 30.5%
81 Dry milk 3.34mg 30.4%
82 Roasted almonds 3.31mg 30.1%
83 Dark chocolate (70-85% cacao) 3.31mg 30.1%
84 Peanuts 3.27mg 29.7%
85 Provolone cheese 3.23mg 29.4%
86 Oat flour 3.2mg 29.1%
87 Elk meat 3.16mg 28.7%
88 Butternuts 3.13mg 28.5%
89 Almonds 3.12mg 28.4%
90 Buckwheat flour 3.12mg 28.4%
91 Oat bran 3.11mg 28.3%
92 Walnuts 3.09mg 28.1%
93 Pork heart 3.09mg 28.1%
94 Goose liver 3.07mg 27.9%
95 Colby cheese 3.07mg 27.9%
96 Duck liver 3.07mg 27.9%
97 Asadero cheese 3.02mg 27.5%
98 Boar meat 3.01mg 27.4%
99 Monterey cheese 3mg 27.3%
100 Pili nuts 2.97mg 27%
101 Anejo cheese 2.94mg 26.7%
102 Pork stomach 2.92mg 26.5%
103 Feta 2.88mg 26.2%
104 Beef heart 2.87mg 26.1%
105 Pork 2.87mg 26.1%
106 Beef kidney 2.84mg 25.8%
107 Muenster cheese 2.81mg 25.5%
108 Cheshire cheese 2.79mg 25.4%
109 Roasted peanuts 2.77mg 25.2%
110 Chickpeas 2.76mg 25.1%
111 Venison (deer meat) 2.75mg 25%
112 Parmesan cheese 2.75mg 25%
113 Clam 2.73mg 24.8%
114 Oregano 2.69mg 24.5%
115 Mussels 2.67mg 24.3%
116 Fireweed 2.66mg 24.2%
117 Triticale flour 2.66mg 24.2%
118 Blue cheese 2.66mg 24.2%
119 Dark chocolate (60-69% cacao) 2.65mg 24.1%
120 Multi-grain crackers 2.64mg 24%
121 Millet flour 2.63mg 23.9%
122 Goose meat 2.62mg 23.8%
123 Whole-wheat flour 2.6mg 23.6%
124 Port De Salut cheese 2.6mg 23.6%
125 Duck meat 2.6mg 23.6%
126 Queso Fresco cheese 2.58mg 23.5%
127 Romano cheese 2.58mg 23.5%
128 Fenugreek seed 2.5mg 22.7%
129 Dry roasted hazelnuts 2.5mg 22.7%
130 Snickers bar 2.5mg 22.7%
131 Turkey meat 2.48mg 22.5%
132 Brown rice flour 2.45mg 22.3%
133 Pork lungs 2.45mg 22.3%
134 Hazelnuts 2.45mg 22.3%
135 Anchovy 2.44mg 22.2%
136 Raw buckwheat 2.4mg 21.8%
137 Rye crispbread 2.39mg 21.7%
138 Pork loin 2.38mg 21.6%
139 Brie cheese 2.38mg 21.6%
140 Camembert cheese 2.38mg 21.6%
141 Dry roasted pistachio nuts 2.34mg 21.3%
142 Clove 2.32mg 21.1%
143 Ground mace 2.3mg 20.9%
144 Milk chocolate 2.3mg 20.9%
145 Raw egg yolk 2.3mg 20.9%
146 Rabbit meat 2.27mg 20.6%
147 Beaver meat 2.27mg 20.6%
148 Chicken meat 2.24mg 20.4%
149 Pistachio nuts 2.2mg 20%
150 Smelt 2.12mg 19.3%
151 Limburger cheese 2.1mg 19.1%
152 Roquefort cheese 2.08mg 18.9%
153 Eel 2.08mg 18.9%
154 Chicken legs 2.07mg 18.8%
155 Barley malt flour 2.06mg 18.7%
156 Chicken thighs 2.04mg 18.5%
157 Morel mushrooms 2.03mg 18.5%
158 Hotdog 2.02mg 18.4%
159 Dried coconut meat 2.01mg 18.3%
160 Dark chocolate (45-59% cacao) 2.01mg 18.3%
161 Barley flour 2mg 18.2%
162 Hamburger (McDonald's) 1.95mg 17.7%
163 Cheeseburger (McDonald's) 1.91mg 17.4%
164 Carp 1.9mg 17.3%
165 Pork chitterlings 1.85mg 16.8%
166 Cinnamon 1.83mg 16.6%
167 Egg substitute (powder) 1.82mg 16.5%
168 Thyme 1.81mg 16.5%
169 Adzuki beans 1.77mg 16.1%
170 Whole-wheat bread 1.77mg 16.1%
171 Crayfish 1.76mg 16%
172 Squid 1.74mg 15.8%
173 Whole grain corn flour 1.73mg 15.7%
174 Turkey breast 1.72mg 15.6%
175 Turkey leg 1.72mg 15.6%
176 Beef tripe 1.71mg 15.5%
177 Multigrain bread 1.7mg 15.5%
178 Antelope meat 1.68mg 15.3%
179 Wheat sprouts 1.65mg 15%
180 Beef lungs 1.64mg 14.9%
181 Shrimp 1.64mg 14.9%
182 Crackers 1.64mg 14.9%
183 Pork tail 1.64mg 14.9%
184 Whole grain sorghum flour 1.63mg 14.8%
185 Wasabi 1.62mg 14.7%
186 Tortilla 1.61mg 14.6%
187 Turkey eggs 1.58mg 14.4%
188 Tofu 1.56mg 14.2%
189 Scallop 1.55mg 14.1%
190 Cooked chickpeas 1.53mg 13.9%
191 Lentil sprouts 1.51mg 13.7%
192 Philadelphia cream cheese 1.5mg 13.6%
193 Pork brain 1.48mg 13.5%
194 Quail eggs 1.47mg 13.4%
195 Bread crumbs 1.45mg 13.2%
196 Duck eggs 1.41mg 12.8%
197 Lupin beans 1.38mg 12.5%
198 Pheasant meat 1.37mg 12.5%
199 Edamame 1.37mg 12.5%
200 Beef brain 1.35mg 12.3%