MicroNutritiousPrecision Food & Nutrient Analytics

Highest Zinc Foods

Foods ranked by zinc per 100 g from USDA FoodData Central.

Zinc supports immune function, wound healing, and DNA and protein synthesis, and it also plays a role in taste and smell. Deficiency can impair immune response, but zinc from food is generally safe at any level — it's high-dose supplemental zinc, not food, that carries a risk of interfering with copper absorption over time.

This is general nutrition information, not medical advice — talk to a healthcare provider about what's right for you.

FoodZinc per 100 g
Mollusks, oyster, eastern, canned91 mg
Mollusks, oyster, eastern, cooked, breaded and fried87.1 mg
Mollusks, oyster, eastern, wild, cooked, moist heat78.6 mg
Mollusks, oyster, eastern, wild, cooked, dry heat61 mg
Mollusks, oyster, eastern, farmed, cooked, dry heat45.2 mg
Mollusks, oyster, eastern, wild, raw39.3 mg
Mollusks, oyster, eastern, farmed, raw37.9 mg
Mollusks, oyster, Pacific, cooked, moist heat33.2 mg
Mollusks, oyster, Pacific, raw16.6 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted15.4 mg
Peanut butter, chunky, vitamin and mineral fortified15.1 mg
Peanut butter, smooth, vitamin and mineral fortified14.4 mg
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised12.3 mg
Seeds, cottonseed meal, partially defatted (glandless)12.3 mg
Wheat germ, crude12.3 mg
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised12 mg
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised12 mg
Veal, variety meats and by-products, liver, raw12 mg
Veal, variety meats and by-products, liver, cooked, pan-fried11.9 mg
Seeds, cottonseed flour, partially defatted (glandless)11.7 mg
Seeds, cottonseed flour, low fat (glandless)11.6 mg
Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised11.5 mg
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised11.4 mg
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised11.4 mg
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised11.4 mg
Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised11.3 mg
Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised11.2 mg
Veal, variety meats and by-products, liver, cooked, braised11.2 mg
Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised11 mg
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised11 mg
Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled11 mg
Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised10.9 mg
Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised10.9 mg
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised10.9 mg
Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled10.9 mg
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised10.8 mg
Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted10.7 mg
Seeds, sesame flour, high-fat10.7 mg
Seeds, sesame flour, partially defatted10.7 mg
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled10.6 mg
Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted10.6 mg
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled10.5 mg
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled10.5 mg
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised10.5 mg
Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered10.5 mg
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised10.4 mg
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled10.4 mg
Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled10.4 mg
Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted10.4 mg
Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted10.4 mg
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)10.4 mg
Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised10.3 mg
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised10.3 mg
Game meat, bear, cooked, simmered10.3 mg
Seeds, pumpkin and squash seeds, whole, roasted, with salt added10.3 mg
Seeds, pumpkin and squash seeds, whole, roasted, without salt10.3 mg
Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised10.2 mg
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled10.2 mg
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled10.2 mg
Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled10.2 mg
Seeds, sesame meal, partially defatted10.2 mg
Seeds, sesame seed kernels, toasted, with salt added (decorticated)10.2 mg
Seeds, sesame seed kernels, toasted, without salt added (decorticated)10.2 mg
Seeds, watermelon seed kernels, dried10.2 mg
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled10 mg
Protein supplement, milk based, Muscle Milk Light, powder10 mg
Seeds, sesame flour, low-fat10 mg
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled10 mg
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled10 mg
Leavening agents, yeast, baker's, compressed10 mg
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted9.9 mg
Seeds, hemp seed, hulled9.9 mg
Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled9.9 mg
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled9.9 mg
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled9.8 mg
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled9.8 mg
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled9.8 mg
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled9.8 mg
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted9.7 mg
Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised9.7 mg
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled9.7 mg
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled9.7 mg
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled9.7 mg
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled9.7 mg
Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised9.6 mg
Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled9.6 mg
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised9.6 mg
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted9.6 mg
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised9.6 mg
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised9.5 mg
Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised9.5 mg
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled9.5 mg
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised9.4 mg
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled9.4 mg
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised9.4 mg
Hyacinth beans, mature seeds, raw9.3 mg
Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised9.3 mg
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised9.3 mg
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised9.2 mg
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised9.2 mg