Zinc in Foods

Essential trace mineral critical for immune function, wound healing, and DNA synthesis.

Top animal source 91.0 mg
Mollusks, oyster, eastern, canned > 99% of all foods
Top plant source 64.3 mg
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes > 99% of all foods

Check Zinc Rankings

All foods Meats Fish & Shellfish Nuts & Seeds Grains Legumes Dairy and Eggs

Top Animal Sources

Food Zinc (mg) All foods
1 Mollusks, oyster, eastern, canned
91.0
> 99%
2 Mollusks, oyster, eastern, cooked, breaded and fried
87.1
> 99%
3 Mollusks, oyster, eastern, wild, cooked, moist heat
78.6
> 99%
4 Mollusks, oyster, eastern, wild, cooked, dry heat
61.0
> 99%
5 Mollusks, oyster, eastern, farmed, cooked, dry heat
45.1
> 99%
6 Mollusks, oyster, eastern, wild, raw
39.3
> 99%
7 Mollusks, oyster, eastern, farmed, raw
37.9
> 99%
8 Mollusks, oyster, Pacific, cooked, moist heat
33.2
> 99%
9 Mollusks, oyster, Pacific, raw
16.6
> 99%
10 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted
15.4
> 99%

Top Plant Sources

Food Zinc (mg) All foods
11 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes
64.3
> 99%
12 Incaparina, dry mix (corn and soy flours), unprepared
23.0
> 99%
13 Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal
18.0
> 99%
14 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds
17.9
> 99%
15 Cereals ready-to-eat, RALSTON Corn Biscuits
17.1
> 99%
16 Cereals ready-to-eat, wheat germ, toasted, plain
16.7
> 99%
17 Cereals ready-to-eat, QUAKER, Christmas Crunch
16.4
> 99%
18 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH
16.2
> 99%
19 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular
16.0
> 99%
20 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES
15.6
> 99%
21 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch
15.4
> 99%
22 Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN
15.3
> 99%
23 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH
15.3
> 99%
24 Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP
15.3
> 99%
25 Peanut butter, chunky, vitamin and mineral fortified
15.1
> 99%
26 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal
14.7
> 99%
27 Peanut butter, smooth, vitamin and mineral fortified
14.4
> 99%
28 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES
13.9
> 99%
29 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ
13.9
> 99%
30 Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal
13.8
> 99%
31 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain
13.8
> 99%
32 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE
13.8
> 99%
33 Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal
13.5
> 99%
34 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
13.4
> 99%
35 Cereals ready-to-eat, RALSTON TASTEEOS
13.4
> 99%
36 Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS
12.9
> 99%
37 Cereals ready-to-eat, QUAKER, KING VITAMAN
12.7
> 99%
38 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey
12.5
> 99%
39 Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS
12.5
> 99%

Other & Unclassified Foods

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Food Zinc (mg) All foods
40 Beverages, nutritional shake mix, high protein, powder
18.8
> 99%
41 Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon
17.5
> 99%
42 Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan
17.3
> 99%
43 Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan
17.3
> 99%
44 Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat
14.2
> 99%
45 Beverages, rich chocolate, powder
13.6
> 99%
46 Beverages, OVALTINE, chocolate malt powder
13.6
> 99%
47 Beverages, chocolate powder, no sugar added
13.6
> 99%
48 Beverages, OVALTINE, Classic Malt powder
13.6
> 99%
49 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar
13.6
> 99%
50 Babyfood, cereal, oatmeal, dry fortified
12.7
> 99%