Foods High in Zinc
List of Foods High in Zinc
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 is also rich in Iron, Vitamin B12 and Copper
Iron
Vitamin B12
Copper
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 is also rich in Potassium, Fiber and Magnesium
Potassium
Fiber
Magnesium
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 is also rich in Calories, Fats and Calcium
Calories
Fats
Calcium
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 is also rich in Iron, Potassium and Ash
Iron
Potassium
Ash
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 is also rich in Iron, Cholesterol and Vitamin B2
Iron
Cholesterol
Vitamin B2
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 is also rich in Protein, Cholesterol and Saturated Fat
Protein
Cholesterol
Saturated Fat
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 is also rich in Carbs, Phosphorus and Magnesium
Carbs
Phosphorus
Magnesium
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 is also rich in Calories, Fats and Iron
Calories
Fats
Iron
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 is also rich in Potassium, Fiber and Iron
Potassium
Fiber
Iron
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 is also rich in Calories, Fats and Phosphorus
Calories
Fats
Phosphorus
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 is also rich in Protein, Iron and Potassium
Protein
Iron
Potassium
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 is also rich in Iron, Calcium and Ash
Iron
Calcium
Ash
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 is also rich in Protein, Potassium and Fiber
Protein
Potassium
Fiber
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 is also rich in Calcium, Fats and Fiber
Calcium
Fats
Fiber
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 is also rich in Cholesterol, Protein and Saturated Fat
Cholesterol
Protein
Saturated Fat
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 is also rich in Fats, Calories and Fiber
Fats
Calories
Fiber
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 is also rich in Iron, Ash and Potassium
Iron
Ash
Potassium
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 is also rich in Phosphorus, Carbs and Magnesium
Phosphorus
Carbs
Magnesium
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 is also rich in Calories, Fats and Saturated Fat
Calories
Fats
Saturated Fat
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 is also rich in Phosphorus, Fiber and Magnesium
Phosphorus
Fiber
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.
- Oyster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/nutrients
- Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
- Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
- Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
- Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/nutrients
- Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
- Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
- Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
- Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
- Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
- Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
- Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients
- Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
- Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
- Lamb and mutton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
- Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
- Paprika - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171329/nutrients
- Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
- Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
- Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients