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Foods High in Zinc nutrition charts

List of Foods High in Zinc

1
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Oyster contains more Zinc than 92% of the foods. 100 grams of Oyster contains 581% of the Zinc that you need to consume daily. Oyster
higher than 92% of foods Daily Value 581% in 100 grams
Oyster is also rich in Iron, Vitamin B12 and Copper
92% Iron
86% Vitamin B12
85% Copper
2
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Pumpkin seed contains more Zinc than 90% of the foods. 100 grams of Pumpkin seed contains 69% of the Zinc that you need to consume daily. Pumpkin seed
higher than 90% of foods Daily Value 69% in 100 grams
Pumpkin seed is also rich in Potassium, Fiber and Magnesium
93% Potassium
92% Fiber
90% Magnesium
3
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Sesame contains more Zinc than 88% of the foods. 100 grams of Sesame contains 52% of the Zinc that you need to consume daily. Sesame
higher than 88% of foods Daily Value 52% in 100 grams
Sesame is also rich in Calories, Fats and Calcium
97% Calories
97% Fats
95% Calcium
4
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Cocoa solids contains more Zinc than 87% of the foods. 100 grams of Cocoa solids contains 45% of the Zinc that you need to consume daily. Cocoa solids
higher than 87% of foods Daily Value 45% in 100 grams
Cocoa solids is also rich in Iron, Potassium and Ash
95% Iron
94% Potassium
94% Ash
5
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Liver contains more Zinc than 87% of the foods. 100 grams of Liver contains 45% of the Zinc that you need to consume daily. Liver
higher than 87% of foods Daily Value 45% in 100 grams
Liver is also rich in Iron, Cholesterol and Vitamin B2
96% Iron
94% Cholesterol
92% Vitamin B2
6
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Beef contains more Zinc than 86% of the foods. 100 grams of Beef contains 42% of the Zinc that you need to consume daily. Beef
higher than 86% of foods Daily Value 42% in 100 grams
Beef is also rich in Protein, Cholesterol and Saturated Fat
89% Protein
84% Cholesterol
79% Saturated Fat
7
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Wild rice contains more Zinc than 85% of the foods. 100 grams of Wild rice contains 40% of the Zinc that you need to consume daily. Wild rice
higher than 85% of foods Daily Value 40% in 100 grams
Wild rice is also rich in Carbs, Phosphorus and Magnesium
93% Carbs
89% Phosphorus
89% Magnesium
8
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Cashew contains more Zinc than 85% of the foods. 100 grams of Cashew contains 39% of the Zinc that you need to consume daily. Cashew
higher than 85% of foods Daily Value 39% in 100 grams
Cashew is also rich in Calories, Fats and Iron
96% Calories
96% Fats
92% Iron
9
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Adzuki bean contains more Zinc than 82% of the foods. 100 grams of Adzuki bean contains 34% of the Zinc that you need to consume daily. Adzuki bean
higher than 82% of foods Daily Value 34% in 100 grams
Adzuki bean is also rich in Potassium, Fiber and Iron
94% Potassium
91% Fiber
89% Iron
10
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Sunflower seed contains more Zinc than 81% of the foods. 100 grams of Sunflower seed contains 33% of the Zinc that you need to consume daily. Sunflower seed
higher than 81% of foods Daily Value 33% in 100 grams
Sunflower seed is also rich in Calories, Fats and Phosphorus
97% Calories
97% Fats
92% Phosphorus
11
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Soybean contains more Zinc than 81% of the foods. 100 grams of Soybean contains 33% of the Zinc that you need to consume daily. Soybean
higher than 81% of foods Daily Value 33% in 100 grams
Soybean is also rich in Protein, Iron and Potassium
99% Protein
96% Iron
94% Potassium
12
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Cumin contains more Zinc than 80% of the foods. 100 grams of Cumin contains 32% of the Zinc that you need to consume daily. Cumin
higher than 80% of foods Daily Value 32% in 100 grams
Cumin is also rich in Iron, Calcium and Ash
98% Iron
95% Calcium
95% Ash
13
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Lupin Bean contains more Zinc than 80% of the foods. 100 grams of Lupin Bean contains 32% of the Zinc that you need to consume daily. Lupin Bean
higher than 80% of foods Daily Value 32% in 100 grams
Lupin Bean is also rich in Protein, Potassium and Fiber
99% Protein
93% Potassium
92% Fiber
14
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Seed contains more Zinc than 79% of the foods. 100 grams of Seed contains 31% of the Zinc that you need to consume daily. Seed
higher than 79% of foods Daily Value 31% in 100 grams
Seed is also rich in Calcium, Fats and Fiber
94% Calcium
94% Fats
93% Fiber
15
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Lamb and mutton contains more Zinc than 79% of the foods. 100 grams of Lamb and mutton contains 30% of the Zinc that you need to consume daily. Lamb and mutton
higher than 79% of foods Daily Value 30% in 100 grams
Lamb and mutton is also rich in Cholesterol, Protein and Saturated Fat
88% Cholesterol
86% Protein
86% Saturated Fat
16
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Flax contains more Zinc than 78% of the foods. 100 grams of Flax contains 29% of the Zinc that you need to consume daily. Flax
higher than 78% of foods Daily Value 29% in 100 grams
Flax is also rich in Fats, Calories and Fiber
96% Fats
96% Calories
93% Fiber
17
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Paprika contains more Zinc than 78% of the foods. 100 grams of Paprika contains 29% of the Zinc that you need to consume daily. Paprika
higher than 78% of foods Daily Value 29% in 100 grams
Paprika is also rich in Iron, Ash and Potassium
96% Iron
95% Ash
95% Potassium
18
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Wheat contains more Zinc than 77% of the foods. 100 grams of Wheat contains 28% of the Zinc that you need to consume daily. Wheat
higher than 77% of foods Daily Value 28% in 100 grams
Wheat is also rich in Phosphorus, Carbs and Magnesium
91% Phosphorus
90% Carbs
88% Magnesium
19
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Brazil nut contains more Zinc than 77% of the foods. 100 grams of Brazil nut contains 27% of the Zinc that you need to consume daily. Brazil nut
higher than 77% of foods Daily Value 27% in 100 grams
Brazil nut is also rich in Calories, Fats and Saturated Fat
98% Calories
98% Fats
93% Saturated Fat
20
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Oat contains more Zinc than 76% of the foods. 100 grams of Oat contains 26% of the Zinc that you need to consume daily. Oat
higher than 76% of foods Daily Value 26% in 100 grams
Oat is also rich in Phosphorus, Fiber and Magnesium
91% Phosphorus
90% Fiber
89% Magnesium
Oyster
Oyster
Pumpkin seed
Pumpkin seed
Sesame
Sesame
Cocoa solids
Cocoa solids
Liver
Liver
Beef
Beef
Wild rice
Wild rice
Cashew
Cashew
Adzuki bean
Adzuki bean
Sunflower seed
Sunflower seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.