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Foods High in Zinc

List of Foods High in Zinc

1
Oyster breaded and fried
Compare to other Foods High in Zinc
Oyster breaded and fried contains more Zinc than 92% of the foods. 100 grams of Oyster breaded and fried contains 792% of the Zinc that you need to consume daily. Oyster breaded and fried
higher than 92% of foods Daily Value 792% in 100 grams
Oyster breaded and fried is also rich in Iron, Vitamin B12 and Copper
92% Iron
86% Vitamin B12
85% Copper
2
Pumpkin seed
Compare to other Foods High in Zinc
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 Foods High in Zinc
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 Foods High in Zinc
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 Fiber
95% Iron
94% Potassium
93% Fiber
5
Liver
Compare to other Foods High in Zinc
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 broiled
Compare to other Foods High in Zinc
Beef broiled contains more Zinc than 86% of the foods. 100 grams of Beef broiled contains 57% of the Zinc that you need to consume daily. Beef broiled
higher than 86% of foods Daily Value 57% in 100 grams
Beef broiled is also rich in Protein, Cholesterol and Saturated Fat
89% Protein
84% Cholesterol
79% Saturated Fat
7
Wild rice raw
Compare to other Foods High in Zinc
Wild rice raw contains more Zinc than 85% of the foods. 100 grams of Wild rice raw contains 54% of the Zinc that you need to consume daily. Wild rice raw
higher than 85% of foods Daily Value 54% in 100 grams
Wild rice raw is also rich in Carbs, Net carbs and Phosphorus
93% Carbs
92% Net carbs
89% Phosphorus
8
Cashew
Compare to other Foods High in Zinc
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 Foods High in Zinc
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 Foods High in Zinc
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 Foods High in Zinc
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 Foods High in Zinc
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 Potassium
98% Iron
95% Calcium
94% Potassium
13
Lupin Bean Raw
Compare to other Foods High in Zinc
Lupin Bean Raw contains more Zinc than 80% of the foods. 100 grams of Lupin Bean Raw contains 43% of the Zinc that you need to consume daily. Lupin Bean Raw
higher than 80% of foods Daily Value 43% in 100 grams
Lupin Bean Raw is also rich in Protein, Potassium and Fiber
99% Protein
93% Potassium
92% Fiber
14
Chia seeds
Compare to other Foods High in Zinc
Chia seeds contains more Zinc than 79% of the foods. 100 grams of Chia seeds contains 42% of the Zinc that you need to consume daily. Chia seeds
higher than 79% of foods Daily Value 42% in 100 grams
Chia seeds is also rich in Calcium, Fats and Fiber
94% Calcium
94% Fats
93% Fiber
15
Lamb
Compare to other Foods High in Zinc
Lamb contains more Zinc than 79% of the foods. 100 grams of Lamb contains 41% of the Zinc that you need to consume daily. Lamb
higher than 79% of foods Daily Value 41% in 100 grams
Lamb is also rich in Cholesterol, Protein and Saturated Fat
88% Cholesterol
86% Protein
86% Saturated Fat
16
Flax seeds
Compare to other Foods High in Zinc
Flax seeds contains more Zinc than 78% of the foods. 100 grams of Flax seeds contains 39% of the Zinc that you need to consume daily. Flax seeds
higher than 78% of foods Daily Value 39% in 100 grams
Flax seeds is also rich in Fats, Calories and Fiber
96% Fats
96% Calories
93% Fiber
17
Paprika
Compare to other Foods High in Zinc
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, Potassium and Fiber
96% Iron
95% Potassium
93% Fiber
18
Wheat
Compare to other Foods High in Zinc
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 Net carbs, Phosphorus and Carbs
94% Net carbs
91% Phosphorus
90% Carbs
19
Brazil nut
Compare to other Foods High in Zinc
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 Foods High in Zinc
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oyster breaded and fried - 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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  7. Wild rice raw - 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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  14. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  15. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  16. Flax seeds - 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.