Common whole-food sources of zinc

Oysters
cooked
~79mg
Lean beef
cooked
~8.6mg
Pumpkin seeds
roasted
~7.6mg
Crab
cooked
~7.6mg
Chickpeas
cooked
~1.5mg

Note: The exact ranking below may include dried, fortified, or processed foods with higher concentration. These examples are common foods with validated per-100g values. How these are chosen.

All foods Dairy and Eggs Fish & Shellfish Grains Legumes Meats Nuts & Seeds
# Food Category mg / 100g
4 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
64.3
5 Mollusks, oyster, eastern, wild, cooked, dry heat Fish & Shellfish
61.0
6 Mollusks, oyster, eastern, farmed, cooked, dry heat Fish & Shellfish
45.1
7 Mollusks, oyster, eastern, wild, raw Fish & Shellfish
39.3
8 Mollusks, oyster, eastern, farmed, raw Fish & Shellfish
37.9
9 Mollusks, oyster, Pacific, cooked, moist heat Fish & Shellfish
33.2
10 Incaparina, dry mix (corn and soy flours), unprepared
23.0
11 Beverages, nutritional shake mix, high protein, powder
18.8
12 Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal
18.0
13 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds
17.9
14 Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon
17.5
15 Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan
17.3
16 Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan
17.3
17 Cereals ready-to-eat, RALSTON Corn Biscuits
17.1
18 Cereals ready-to-eat, wheat germ, toasted, plain
16.7
19 Mollusks, oyster, Pacific, raw Fish & Shellfish
16.6
20 Cereals ready-to-eat, QUAKER, Christmas Crunch
16.4
21 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH
16.2
22 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular
16.0
23 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES
15.6
24 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch
15.4
25 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Eggs
15.4
26 Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN
15.3
27 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH
15.3
28 Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP
15.3
29 Peanut butter, chunky, vitamin and mineral fortified Legumes
15.1
30 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal
14.7
31 Peanut butter, smooth, vitamin and mineral fortified Legumes
14.4
32 Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat
14.2
33 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES
13.9
34 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ
13.9
35 Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal
13.8
36 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain
13.8
37 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE
13.8
38 Beverages, rich chocolate, powder
13.6
39 Beverages, OVALTINE, chocolate malt powder
13.6
40 Beverages, chocolate powder, no sugar added
13.6
41 Beverages, OVALTINE, Classic Malt powder
13.6
42 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar
13.6
43 Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal
13.5
44 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
13.4
45 Cereals ready-to-eat, RALSTON TASTEEOS
13.4
46 Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS
12.9
47 Cereals ready-to-eat, QUAKER, KING VITAMAN
12.7
48 Babyfood, cereal, oatmeal, dry fortified
12.7
49 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey
12.5
50 Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS
12.5