Foods high in zinc
The top 20 foods in our database by content per 100 g.
Daily target
8mg
Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.
On this page
Most per 100 g
| # | Food · serving | 100 g | % of target | Cooked, 100 g |
|---|---|---|---|---|
| 1 | Poppy seedstbsp (8.8 g): 0.7 mg | 7.9 mg | 99% | — |
| 2 | Pumpkin seedstbsp (8.6 g): 0.67 mg | 7.8 mg | 98% | — |
| 3 | Sesame seedstbsp (9 g): 0.7 mg | 7.8 mg | 97% | — |
| 4 | Chicken hearts | 6.6 mg | 82% | — |
| 5 | Pine nutstbsp (8.6 g): 0.55 mg | 6.5 mg | 81% | — |
| 6 | Cashewshandful (28 g): 1.6 mg | 5.8 mg | 72% | — |
| 7 | Pork liver | 5.8 mg | 72% | — |
| 8 | Sunflower seedstbsp (9 g): 0.5 mg | 5.6 mg | 70% | — |
| 9 | Soybeans | 4.9 mg | 61% | 1.2 mg |
| 10 | Chia seedstbsp (12 g): 0.55 mg | 4.6 mg | 57% | — |
| 11 | Beef chuck | 4.6 mg | 57% | — |
| 12 | Ground beef, 85% lean | 4.5 mg | 56% | — |
| 13 | Swiss cheeseslice (20 g): 0.87 mg | 4.4 mg | 55% | — |
| 14 | Flaxseedtbsp (10 g): 0.43 mg | 4.3 mg | 54% | — |
| 15 | Ground beef, 80% lean | 4.2 mg | 52% | — |
| 16 | Beef top round | 4.1 mg | 51% | — |
| 17 | Brazil nutshandful (28 g): 1.1 mg | 4.1 mg | 51% | — |
| 18 | Beef liver | 4 mg | 50% | — |
| 19 | Oats | 4 mg | 50% | 0.72 mg |
| 20 | Gouda cheeseslice (20 g): 0.78 mg | 3.9 mg | 49% | — |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
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Data: USDA FoodData Central.