Top 101 food items high in zinc

Discover 101 foods high in zinc, including both dairy and non-dairy options, as well as plant-based sources suitable for vegans and vegetarians. This comprehensive list provides the common serving size, recommended daily intake percentage, and calories per 100g for each food item.

  1. Oysters (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 493%, Calories per 100g: 68 calories)
  2. Beef (Common Serving size: 3 ounces (85g), RDI: 23%, Calories per 100g: 250 calories)
  3. Wheat germ (Common Serving size: 1 ounce (28g), RDI: 17%, Calories per 100g: 383 calories)
  4. Spinach (Common Serving size: 1 cup cooked (180g), RDI: 6%, Calories per 100g: 23 calories)
  5. Pumpkin seeds (Common Serving size: 1 ounce (28g), RDI: 14%, Calories per 100g: 559 calories)
  6. Cocoa powder (Common Serving size: 1 tablespoon (5g), RDI: 6%, Calories per 100g: 228 calories)
  7. Garlic (Common Serving size: 1 ounce (28g), RDI: 6%, Calories per 100g: 149 calories)
  8. Sesame seeds (Common Serving size: 1 ounce (28g), RDI: 13%, Calories per 100g: 573 calories)
  9. Quinoa (Common Serving size: 1 cup cooked (185g), RDI: 13%, Calories per 100g: 120 calories)
  10. Lentils (Common Serving size: 1 cup cooked (198g), RDI: 12%, Calories per 100g: 116 calories)
  11. Turkey (Common Serving size: 3 ounces (85g), RDI: 9%, Calories per 100g: 104 calories)
  12. Beef liver (Common Serving size: 3 ounces (85g), RDI: 44%, Calories per 100g: 169 calories)
  13. Watermelon seeds (Common Serving size: 1 ounce (28g), RDI: 23%, Calories per 100g: 602 calories)
  14. Lima beans (Common Serving size: 1 cup cooked (188g), RDI: 9%, Calories per 100g: 115 calories)
  15. Pine nuts (Common Serving size: 1 ounce (28g), RDI: 12%, Calories per 100g: 673 calories)
  16. Almonds (Common Serving size: 1 ounce (28g), RDI: 6%, Calories per 100g: 576 calories)
  17. Peanuts (Common Serving size: 1 ounce (28g), RDI: 6%, Calories per 100g: 567 calories)
  18. Green peas (Common Serving size: 1 cup cooked (160g), RDI: 4%, Calories per 100g: 81 calories)
  19. Yogurt (Common Serving size: 1 cup (245g), RDI: 15%, Calories per 100g: 61 calories)
  20. Chickpeas (Common Serving size: 1 cup cooked (164g), RDI: 13%, Calories per 100g: 164 calories)
  21. Cashews (Common Serving size: 1 ounce (28g), RDI: 20%, Calories per 100g: 553 calories)
  22. Crab (Common Serving size: 3 ounces (85g), RDI: 43%, Calories per 100g: 83 calories)
  23. Beef (Common Serving size: 3 ounces (85g), RDI: 23%, Calories per 100g: 250 calories)
  24. Pork (Common Serving size: 3 ounces (85g), RDI: 8%, Calories per 100g: 143 calories)
  25. Chicken (Common Serving size: 3 ounces (85g), RDI: 6%, Calories per 100g: 165 calories)
  26. Lobster (Common Serving size: 3 ounces (85g), RDI: 7%, Calories per 100g: 89 calories)
  27. Bulgur (Common Serving size: 1 cup cooked (182g), RDI: 8%, Calories per 100g: 83 calories)
  28. Cheddar cheese (Common Serving size: 1 ounce (28g), RDI: 8%, Calories per 100g: 403 calories)
  29. Brown rice (Common Serving size: 1 cup cooked (195g), RDI: 6%, Calories per 100g: 111 calories)
  30. White beans (Common Serving size: 1 cup cooked (179g), RDI: 19%, Calories per 100g: 333 calories)
  31. Milk (Common Serving size: 1 cup (244g), RDI: 9%, Calories per 100g: 42 calories)
  32. Sunflower seeds (Common Serving size: 1 ounce (28g), RDI: 10%, Calories per 100g: 584 calories)
  33. Salmon (Common Serving size: 3 ounces (85g), RDI: 6%, Calories per 100g: 142 calories)
  34. Miso (Common Serving size: 1 tablespoon (18g), RDI: 6%, Calories per 100g: 199 calories)
  35. Yogurt (Common Serving size: 1 cup (245g), RDI: 15%, Calories per 100g: 61 calories)
  36. Mushrooms (Common Serving size: 1 cup sliced (70g), RDI: 5%, Calories per 100g: 22 calories)
  37. Tofu (Common Serving size: 1/2 cup (124g), RDI: 12%, Calories per 100g: 76 calories)
  38. Swiss cheese (Common Serving size: 1 ounce (28g), RDI: 7%, Calories per 100g: 393 calories)
  39. Baked beans (Common Serving size: 1 cup (253g), RDI: 6%, Calories per 100g: 97 calories)
  40. Flax seeds (Common Serving size: 1 ounce (28g), RDI: 7%, Calories per 100g: 534 calories)
  41. Sardines (Common Serving size: 3 ounces (85g), RDI: 23%, Calories per 100g: 208 calories)
  42. Pork chop (Common Serving size: 3 ounces (85g), RDI: 10%, Calories per 100g: 250 calories)
  43. Kidney beans (Common Serving size: 1 cup cooked (177g), RDI: 11%, Calories per 100g: 127 calories)
  44. Pineapple (Common Serving size: 1 cup (165g), RDI: 2%, Calories per 100g: 50 calories)
  45. Pecans (Common Serving size: 1 ounce (28g), RDI: 6%, Calories per 100g: 691 calories)
  46. Hazelnuts (Common Serving size: 1 ounce (28g), RDI: 6%, Calories per 100g: 628 calories)
  47. Walnuts (Common Serving size: 1 ounce (28g), RDI: 5%, Calories per 100g: 654 calories)
  48. 48. Shrimp (Common Serving size: 3 ounces (85g), RDI: 16%, Calories per 100g: 99 calories)
  49. Wheat germ (Common Serving size: 1 ounce (28g), RDI: 17%, Calories per 100g: 389 calories)
  50. Yogurt (Greek) (Common Serving size: 1 cup (245g), RDI: 13%, Calories per 100g: 97 calories)
  51. Almonds (Common Serving size: 1 ounce (28g), RDI: 6%, Calories per 100g: 576 calories)
  52. Mustard greens (Common Serving size: 1 cup chopped (56g), RDI: 4%, Calories per 100g: 27 calories)
  53. Cashews (Common Serving size: 1 ounce (28g), RDI: 20%, Calories per 100g: 553 calories)
  54. Lentils (Common Serving size: 1 cup cooked (198g), RDI: 12%, Calories per 100g: 116 calories)
  55. Chickpeas (Common Serving size: 1 cup cooked (164g), RDI: 21%, Calories per 100g: 164 calories)
  56. Crab (Common Serving size: 3 ounces (85g), RDI: 6%, Calories per 100g: 83 calories)
  57. Ground beef (Common Serving size: 3 ounces (85g), RDI: 20%, Calories per 100g: 250 calories)
  58. Quinoa (Common Serving size: 1 cup cooked (185g), RDI: 13%, Calories per 100g: 120 calories)
  59. Oysters (Common Serving size: 6 medium (84g), RDI: 54%, Calories per 100g: 68 calories)
  60. Milk (goat) (Common Serving size: 1 cup (244g), RDI: 13%, Calories per 100g: 69 calories)
  61. Green beans (Common Serving size: 1 cup (125g), RDI: 3%, Calories per 100g: 31 calories)
  62. Brazil nuts (Common Serving size: 1 ounce (28g), RDI: 8%, Calories per 100g: 656 calories)
  63. Crabmeat (Common Serving size: 3 ounces (85g), RDI: 6%, Calories per 100g: 83 calories)
  64. Peanuts (Common Serving size: 1 ounce (28g), RDI: 7%, Calories per 100g: 567 calories)
  65. Beef liver (Common Serving size: 3 ounces (85g), RDI: 47%, Calories per 100g: 175 calories)
  66. Sesame seeds (Common Serving size: 1 ounce (28g), RDI: 7%, Calories per 100g: 573 calories)
  67. Crab legs (Common Serving size: 1 leg (134g), RDI: 6%, Calories per 100g: 99 calories)
  68. Pork loin (Common Serving size: 3 ounces (85g), RDI: 8%, Calories per 100g: 143 calories)
  69. Black beans (Common Serving size: 1 cup cooked (172g), RDI: 9%, Calories per 100g: 132 calories)
  70. Lima beans (Common Serving size: 1 cup cooked (188g), RDI: 13%, Calories per 100g: 115 calories)
  71. Calf liver (Common Serving size: 3 ounces (85g), RDI: 42%, Calories per 100g: 139 calories)
  72. Lobster (Common Serving size: 3 ounces (85g), RDI: 6%, Calories per 100g: 89 calories)
  73. Turkey (Common Serving size: 3 ounces (85g), RDI: 9%, Calories per 100g: 135 calories)
  74. Baked beans (Common Serving size: 1 cup (254g), RDI: 9%, Calories per 100g: 119 calories)
  75. Tuna (Common Serving size: 3 ounces (85g), RDI: 10%, Calories per 100g: 128 calories)
  76. Pumpkin seeds (Common Serving size: 1 ounce (28g), RDI: 20%, Calories per 100g: 559 calories)
  77. Beef (Common Serving size: 3 ounces (85g), RDI: 12%, Calories per 100g: 250 calories)
  78. Duck (Common Serving size: 3 ounces (85g), RDI: 14%, Calories per 100g: 337 calories)
  79. Wheat bran (Common Serving size: 1 ounce (28g), RDI: 18%, Calories per 100g: 216 calories)
  80. Tofu (Common Serving size: 1/2 cup (126g), RDI: 9%, Calories per 100g: 70 calories)
  81. Pork chops (Common Serving size: 3 ounces (85g), RDI: 9%, Calories per 100g: 250 calories)
  82. Navy beans (Common Serving size: 1 cup cooked (182g), RDI: 9%, Calories per 100g: 127 calories)
  83. Peanut butter (Common Serving size: 2 tablespoons (32g), RDI: 3%, Calories per 100g: 588 calories)
  84. Lamb (Common Serving size: 3 ounces (85g), RDI: 15%, Calories per 100g: 258 calories)
  85. Cheddar cheese (Common Serving size: 1 ounce (28g), RDI: 5%, Calories per 100g: 402 calories)
  86. Sunflower seeds (Common Serving size: 1 ounce (28g), RDI: 10%, Calories per 100g: 584 calories)
  87. Pork tenderloin (Common Serving size: 3 ounces (85g), RDI: 12%, Calories per 100g: 143 calories)
  88. Bison (Common Serving size: 3 ounces (85g), RDI: 18%, Calories per 100g: 143 calories)
  89. Bulgur (Common Serving size: 1 cup cooked (182g), RDI: 8%, Calories per 100g: 83 calories)
  90. Edamame (Common Serving size: 1/2 cup shelled (75g), RDI: 7%, Calories per 100g: 121 calories)
  91. Pistachios (Common Serving size: 1 ounce (28g), RDI: 7%, Calories per 100g: 557 calories)
  92. Lamb chops (Common Serving size: 3 ounces (85g), RDI: 14%, Calories per 100g: 279 calories)
  93. Beef sirloin (Common Serving size: 3 ounces (85g), RDI: 12%, Calories per 100g: 250 calories)
  94. Pine nuts (Common Serving size: 1 ounce (28g), RDI: 12%, Calories per 100g: 673 calories)
  95. Ground beef (Common Serving size: 3 ounces (85g), RDI: 12%, Calories per 100g: 250 calories)
  96. Crab (Common Serving size: 3 ounces (85g), RDI: 6%, Calories per 100g: 83 calories)
  97. Farro (Common Serving size: 1 cup cooked (182g), RDI: 10%, Calories per 100g: 170 calories)
  98. Mussels (Common Serving size: 3 ounces (85g), RDI: 26%, Calories per 100g: 172 calories)
  99. Raisins (Common Serving size: 1/2 cup (72g), RDI: 6%, Calories per 100g: 299 calories)
  100. Soybeans (Common Serving size: 1 cup cooked (172g), RDI: 23%, Calories per 100g: 173 calories)
  101. Tempeh (Common Serving size: 3 ounces (85g), RDI: 12%, Calories per 100g: 193 calories)

Keep in mind that the amount of zinc in these foods can vary depending on the growing conditions, processing, cooking methods, and other factors. It’s recommended to speak with a healthcare provider or registered dietitian to determine your daily zinc needs and the best sources of zinc for your diet.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.
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