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Foods High in Zinc

List of Foods High in Zinc

1
Oyster
Compare to other food
Oyster contains more Zinc than 92% of the foods. 100 grams of Oyster contains 792% of the Zinc that you need to consume daily. Oyster
higher than 92% of foods Daily Value 792% in 100 grams
Oyster is also rich in Iron, Vitamin B12 and Copper
92% Iron
86% Vitamin B12
85% Copper
2
Pumpkin seed
Compare to other food
Pumpkin seed contains more Zinc than 90% of the foods. 100 grams of Pumpkin seed contains 94% of the Zinc that you need to consume daily. Pumpkin seed
higher than 90% of foods Daily Value 94% in 100 grams
Pumpkin seed is also rich in Potassium, Fiber and Magnesium
93% Potassium
92% Fiber
90% Magnesium
3
Sesame
Compare to other food
Sesame contains more Zinc than 88% of the foods. 100 grams of Sesame contains 70% of the Zinc that you need to consume daily. Sesame
higher than 88% of foods Daily Value 70% in 100 grams
Sesame is also rich in Calories, Fats and Calcium
97% Calories
97% Fats
95% Calcium
4
Cocoa solids
Compare to other food
Cocoa solids contains more Zinc than 87% of the foods. 100 grams of Cocoa solids contains 62% of the Zinc that you need to consume daily. Cocoa solids
higher than 87% of foods Daily Value 62% in 100 grams
Cocoa solids is also rich in Iron, Potassium and Ash
95% Iron
94% Potassium
94% Ash
5
Liver
Compare to other food
Liver contains more Zinc than 87% of the foods. 100 grams of Liver contains 61% of the Zinc that you need to consume daily. Liver
higher than 87% of foods Daily Value 61% in 100 grams
Liver is also rich in Iron, Cholesterol and Vitamin B2
96% Iron
94% Cholesterol
92% Vitamin B2
6
Beef
Compare to other food
Beef contains more Zinc than 86% of the foods. 100 grams of Beef contains 57% of the Zinc that you need to consume daily. Beef
higher than 86% of foods Daily Value 57% in 100 grams
Beef is also rich in Protein, Cholesterol and Saturated Fat
89% Protein
84% Cholesterol
79% Saturated Fat
7
Wild rice
Compare to other food
Wild rice contains more Zinc than 85% of the foods. 100 grams of Wild rice contains 54% of the Zinc that you need to consume daily. Wild rice
higher than 85% of foods Daily Value 54% in 100 grams
Wild rice is also rich in Carbs, Phosphorus and Magnesium
93% Carbs
89% Phosphorus
89% Magnesium
8
Cashew
Compare to other food
Cashew contains more Zinc than 85% of the foods. 100 grams of Cashew contains 53% of the Zinc that you need to consume daily. Cashew
higher than 85% of foods Daily Value 53% in 100 grams
Cashew is also rich in Calories, Fats and Iron
96% Calories
96% Fats
92% Iron
9
Adzuki bean
Compare to other food
Adzuki bean contains more Zinc than 82% of the foods. 100 grams of Adzuki bean contains 46% of the Zinc that you need to consume daily. Adzuki bean
higher than 82% of foods Daily Value 46% in 100 grams
Adzuki bean is also rich in Potassium, Fiber and Iron
94% Potassium
91% Fiber
89% Iron
10
Sunflower seed
Compare to other food
Sunflower seed contains more Zinc than 81% of the foods. 100 grams of Sunflower seed contains 45% of the Zinc that you need to consume daily. Sunflower seed
higher than 81% of foods Daily Value 45% in 100 grams
Sunflower seed is also rich in Calories, Fats and Phosphorus
97% Calories
97% Fats
92% Phosphorus
11
Soybean raw
Compare to other food
Soybean raw contains more Zinc than 81% of the foods. 100 grams of Soybean raw contains 44% of the Zinc that you need to consume daily. Soybean raw
higher than 81% of foods Daily Value 44% in 100 grams
Soybean raw is also rich in Protein, Iron and Potassium
99% Protein
96% Iron
94% Potassium
12
Cumin
Compare to other food
Cumin contains more Zinc than 80% of the foods. 100 grams of Cumin contains 44% of the Zinc that you need to consume daily. Cumin
higher than 80% of foods Daily Value 44% in 100 grams
Cumin is also rich in Iron, Calcium and Ash
98% Iron
95% Calcium
95% Ash
13
Lupin Bean
Compare to other food
Lupin Bean contains more Zinc than 80% of the foods. 100 grams of Lupin Bean contains 43% of the Zinc that you need to consume daily. Lupin Bean
higher than 80% of foods Daily Value 43% in 100 grams
Lupin Bean is also rich in Protein, Potassium and Fiber
99% Protein
93% Potassium
92% Fiber
14
Seed
Compare to other food
Seed contains more Zinc than 79% of the foods. 100 grams of Seed contains 42% of the Zinc that you need to consume daily. Seed
higher than 79% of foods Daily Value 42% in 100 grams
Seed is also rich in Calcium, Fats and Fiber
94% Calcium
94% Fats
93% Fiber
15
Lamb and mutton
Compare to other food
Lamb and mutton contains more Zinc than 79% of the foods. 100 grams of Lamb and mutton contains 41% of the Zinc that you need to consume daily. Lamb and mutton
higher than 79% of foods Daily Value 41% in 100 grams
Lamb and mutton is also rich in Cholesterol, Protein and Saturated Fat
88% Cholesterol
86% Protein
86% Saturated Fat
16
Flax
Compare to other food
Flax contains more Zinc than 78% of the foods. 100 grams of Flax contains 39% of the Zinc that you need to consume daily. Flax
higher than 78% of foods Daily Value 39% in 100 grams
Flax is also rich in Fats, Calories and Fiber
96% Fats
96% Calories
93% Fiber
17
Paprika
Compare to other food
Paprika contains more Zinc than 78% of the foods. 100 grams of Paprika contains 39% of the Zinc that you need to consume daily. Paprika
higher than 78% of foods Daily Value 39% in 100 grams
Paprika is also rich in Iron, Ash and Potassium
96% Iron
95% Ash
95% Potassium
18
Wheat
Compare to other food
Wheat contains more Zinc than 77% of the foods. 100 grams of Wheat contains 38% of the Zinc that you need to consume daily. Wheat
higher than 77% of foods Daily Value 38% in 100 grams
Wheat is also rich in Phosphorus, Carbs and Magnesium
91% Phosphorus
90% Carbs
88% Magnesium
19
Brazil nut
Compare to other food
Brazil nut contains more Zinc than 77% of the foods. 100 grams of Brazil nut contains 37% of the Zinc that you need to consume daily. Brazil nut
higher than 77% of foods Daily Value 37% in 100 grams
Brazil nut is also rich in Calories, Fats and Saturated Fat
98% Calories
98% Fats
93% Saturated Fat
20
Oat
Compare to other food
Oat contains more Zinc than 76% of the foods. 100 grams of Oat contains 36% of the Zinc that you need to consume daily. Oat
higher than 76% of foods Daily Value 36% in 100 grams
Oat is also rich in Phosphorus, Fiber and Magnesium
91% Phosphorus
90% Fiber
89% Magnesium

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oyster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  3. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  4. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  5. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
  6. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  7. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  8. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  9. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  10. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  11. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  12. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients
  13. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  14. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  15. Lamb and mutton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  16. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  17. Paprika - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171329/nutrients
  18. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  19. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  20. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.