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Foods High in Zinc

7,221 foods contain Zinc

Zinc is an essential trace mineral required for immune function, wound healing, and DNA synthesis. The recommended Daily Value is 11 mg per day.

Health Benefits of Zinc

  • Critical for immune system function
  • Essential for wound healing and tissue repair
  • Required for DNA synthesis and cell division
  • Supports sense of taste and smell
  • Important for growth and development during pregnancy and childhood

Zinc Deficiency

Deficiency causes impaired immunity, slow wound healing, hair loss, loss of taste/smell, and growth retardation in children.

Browse by Nutrient

Vitamin C Vitamin A Vitamin D Vitamin B12 Iron Calcium Potassium Magnesium Zinc Folate

Top 50 Foods Highest in Zinc

Per 100g serving · SR Legacy (USDA)

# Food Zinc % DV Calories Protein
1 Mollusks, oyster, eastern, canned Finfish and Shellfish Products 91.0 mg 827% 68 7.1g
2 Mollusks, oyster, eastern, cooked, breaded and fried Finfish and Shellfish Products 87.1 mg 792% 199 8.8g
3 Mollusks, oyster, eastern, wild, cooked, moist heat Finfish and Shellfish Products 78.6 mg 715% 102 11.4g
4 Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes Breakfast Cereals 64.3 mg 585% 390 10.2g
5 Mollusks, oyster, eastern, wild, cooked, dry heat Finfish and Shellfish Products 61.0 mg 555% 79 8.9g
6 Mollusks, oyster, eastern, farmed, cooked, dry heat Finfish and Shellfish Products 45.2 mg 410% 79 7g
7 Mollusks, oyster, eastern, wild, raw Finfish and Shellfish Products 39.3 mg 357% 51 5.7g
8 Mollusks, oyster, eastern, farmed, raw Finfish and Shellfish Products 37.9 mg 345% 59 5.2g
9 Mollusks, oyster, Pacific, cooked, moist heat Finfish and Shellfish Products 33.2 mg 302% 163 18.9g
10 Incaparina, dry mix (corn and soy flours), unprepared Breakfast Cereals 23 mg 209% 379 21.8g
11 Beverages, nutritional shake mix, high protein, powder Beverages 18.8 mg 170% 392 53.6g
12 Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal Breakfast Cereals 18.0 mg 163% 395 4.6g
13 Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds Breakfast Cereals 17.9 mg 162% 379 7.8g
14 Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon Baby Foods 17.5 mg 159% 344 6.2g
15 Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages 17.3 mg 157% 448 8.1g
16 Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, Beverages 17.3 mg 157% 433 27.9g
17 Cereals ready-to-eat, RALSTON Corn Biscuits Breakfast Cereals 17.1 mg 156% 376 5.8g
18 Cereals ready-to-eat, wheat germ, toasted, plain Breakfast Cereals 16.7 mg 152% 382 29.1g
19 Mollusks, oyster, Pacific, raw Finfish and Shellfish Products 16.6 mg 151% 81 9.5g
20 Cereals ready-to-eat, QUAKER, Christmas Crunch Breakfast Cereals 16.4 mg 149% 397 4.4g
21 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH Breakfast Cereals 16.2 mg 147% 398 4.4g
22 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular Breakfast Cereals 16.0 mg 146% 366 31.4g
23 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES Breakfast Cereals 15.6 mg 141% 397 4.5g
24 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch Breakfast Cereals 15.4 mg 140% 402 4.4g
25 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products 15.4 mg 140% 358 35.8g
26 Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN Breakfast Cereals 15.3 mg 139% 331 6.4g
27 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH Breakfast Cereals 15.3 mg 139% 417 7.1g
28 Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP Breakfast Cereals 15.3 mg 139% 406 4.5g
29 Peanut butter, chunky, vitamin and mineral fortified Legumes and Legume Products 15.1 mg 137% 593 26.1g
30 Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal Breakfast Cereals 14.7 mg 133% 443 4.9g
31 Peanut butter, smooth, vitamin and mineral fortified Legumes and Legume Products 14.4 mg 131% 591 25.7g
32 Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat Baby Foods 14.2 mg 129% 407 8.0g
33 Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES Breakfast Cereals 13.9 mg 127% 398 4.5g
34 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ Breakfast Cereals 13.9 mg 126% 372 26.6g
35 Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal Breakfast Cereals 13.8 mg 126% 373 9.3g
36 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain Breakfast Cereals 13.8 mg 125% 374 10.0g
37 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE Breakfast Cereals 13.8 mg 125% 374 9.1g
38 Beverages, rich chocolate, powder Beverages 13.6 mg 124% 372 0g
39 Beverages, OVALTINE, Classic Malt powder Beverages 13.6 mg 124% 372 0g
40 Beverages, OVALTINE, chocolate malt powder Beverages 13.6 mg 124% 372 0g
41 Beverages, chocolate powder, no sugar added Beverages 13.6 mg 124% 350 9.1g
42 Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar Snacks 13.6 mg 123% 377 22.4g
43 Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal Breakfast Cereals 13.5 mg 122% 373 9.2g
44 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS Breakfast Cereals 13.4 mg 122% 372 12.4g
45 Cereals ready-to-eat, RALSTON TASTEEOS Breakfast Cereals 13.4 mg 122% 395 10.7g
46 Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS Breakfast Cereals 12.9 mg 118% 379 3.5g
47 Cereals ready-to-eat, QUAKER, KING VITAMAN Breakfast Cereals 12.7 mg 116% 381 6.4g
48 Babyfood, cereal, oatmeal, dry fortified Baby Foods 12.7 mg 115% 394 11.0g
49 Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS Breakfast Cereals 12.5 mg 114% 387 6.9g
50 Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS Breakfast Cereals 12.5 mg 114% 387 8.6g
View on Top Foods Rankings

Frequently Asked Questions

What foods are highest in Zinc?

The top foods highest in Zinc per 100g include: Mollusks, oyster, eastern, canned (91.0 mg), Mollusks, oyster, eastern, cooked, breaded and fried (87.1 mg), Mollusks, oyster, eastern, wild, cooked, moist heat (78.6 mg), Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes (64.3 mg), Mollusks, oyster, eastern, wild, cooked, dry heat (61.0 mg).

How much Zinc do I need per day?

The Daily Value (DV) for Zinc is 11 mg per day for adults. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare provider for personalized recommendations.

What happens if you don't get enough Zinc?

Deficiency causes impaired immunity, slow wound healing, hair loss, loss of taste/smell, and growth retardation in children.

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