Foods ranked by nutrient
Which foods are highest in zinc?
The foods with the most zinc per 100 g, as eaten. Top of the list: oysters, canned, with 98.9 mg per 100 g.
| Food | Zinc per 100 g |
|---|---|
| 1.Oysters, canned225 g: 222 mg | 98.9 mg |
| 2.Oysters, steamed15 g: 7.5 mg | 49.8 mg |
| 3.Wheat germ120 g: 20 mg | 16.7 mg |
| 4.Peanut butter, vitamin and mineral fortified16 g: 2.3 mg | 14.4 mg |
| 5.Beef, pot roast60 g: 6.1 mg | 10.2 mg |
| 6.Beef, stew meat135 g: 13.7 mg | 10.2 mg |
| 7.Beef jerky6.7 g: 0.5 mg | 8.1 mg |
| 8.Pumpkin seeds46 g: 3.5 mg | 7.6 mg |
| 9.Pumpkin seeds, unsalted28.4 g: 2.2 mg | 7.6 mg |
| 10.Wheat bran60 g: 4.4 mg | 7.3 mg |
| 11.Pork jerky20 g: 1.4 mg | 6.8 mg |
| 12.Pine nuts0.2 g: 0 mg | 6.5 mg |
| 13.Beef, bacon, cooked28.4 g: 1.8 mg | 6.4 mg |
| 14.Tahini15 g: 0.9 mg | 6 mg |
| 15.Meat, ground85 g: 5.1 mg | 6 mg |
| 16.Cashews130 g: 7.3 mg | 5.6 mg |
| 17.Cashews, unroasted50 g: 2.8 mg | 5.6 mg |
| 18.Bison85 g: 4.5 mg | 5.3 mg |
| 19.Cereal or granola bar (Kellogg's Nutri-Grain Cereal Bar)37 g: 1.9 mg | 5.2 mg |
| 20.Cereal or granola bar (Kellogg's Nutri-Grain Yogurt Bar)37 g: 1.9 mg | 5.2 mg |
| 21.Goat135 g: 7.1 mg | 5.2 mg |
| 22.Liver, beef1 slice (85 g): 4.4 mg | 5.2 mg |
| 23.Pork, steak, lean only eaten120 g: 6.1 mg | 5.1 mg |
| 24.Steak (type of meat not specified) (fat eaten not specified)20 g: 1 mg | 5.1 mg |
| 25.Pastrami140 g: 7 mg | 5 mg |
| 26.Pork, steak (fat eaten not specified)120 g: 5.9 mg | 4.9 mg |
| 27.Steak teriyaki244 g: 11.7 mg | 4.8 mg |
| 28.Turkey bacon, cooked1 slice (11 g): 0.5 mg | 4.7 mg |
| 29.Lamb, ground20 g: 0.9 mg | 4.6 mg |
| 30.Burrito bowl, beef or pork120 g: 5.4 mg | 4.5 mg |
Foods as eaten, from USDA FoodData Central (public domain), at most two of each kind. Powders, supplements, sweets, snacks and cooking ingredients are left out.