Highest Zinc Grains | NutrientNorms

#1 12.3 mg

#2 7.3 mg

#3 6.0 mg

#	Food	mg / 100g
4	Wild rice, raw	6.0
5	Wild rice, dry, raw	5.8
6	Chia seeds, dry, raw	5.6
7	Einkorn, grain, dry, raw	5.2
8	Rye flour, dark	5.0
9	Khorasan, grain, dry, raw	4.5
10	Sorghum bran, white, unenriched, dry, raw	4.4
11	Wheat, durum	4.2
12	Oats (Includes foods for USDA's Food Distribution Program)	4.0
13	Farro, pearled, dry, raw	4.0
14	Wheat, KAMUT khorasan, uncooked	3.7
15	Teff, uncooked	3.6
16	Flour, spelt, whole grain	3.6
17	Wheat, soft white	3.5
18	Triticale	3.5
19	Wheat, hard white	3.3
20	Spelt, uncooked	3.3
21	Flour, whole wheat, unenriched	3.2
22	Oat flour, partially debranned	3.2
23	Buckwheat flour, whole-groat	3.1
24	Oat bran, raw	3.1
25	Quinoa, uncooked	3.1
26	Flour, amaranth	3.0
27	Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	3.0
28	Wheat flour, whole-grain, soft wheat	3.0
29	Amaranth grain, uncooked	2.9
30	Oats, whole grain, steel cut	2.8
31	Wheat, hard red spring	2.8
32	Flour, quinoa	2.8
33	Barley, hulled	2.8
34	Spaghetti, spinach, dry	2.8
35	Flour, oat, whole grain	2.8
36	Oats, whole grain, rolled, old fashioned	2.7
37	Triticale flour, whole-grain	2.7
38	Rye grain	2.6
39	Wheat, hard red winter	2.6
40	Wheat, soft red winter	2.6
41	Millet flour	2.6
42	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	2.6
43	Rice, red, unenriched, dry, raw	2.6
44	Rice flour, brown	2.5
45	Buckwheat groats, roasted, dry	2.4
46	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	2.4
47	Buckwheat	2.4
48	Flour, rye	2.3
49	Millet, whole grain	2.3
50	Corn flour, whole-grain, blue (harina de maiz morado)	2.2

Highest Zinc in Grains