Foods High in Zinc

Overview

These 50 foods have the highest Zinc content per 100g serving. The top-ranked food, Mollusks, oyster, eastern, canned, provides 91.0 mg (827% of the Daily Value).

The FDA recommends 11 mg of Zinc daily. Foods on this list average 23.2 mg per 100g (211% DV).

#1 Food

91.0

mg per 100g

Daily Value

Foods Listed

ranked by Zinc

Full Rankings

#	Food	Zinc	% DV	Calories	Info
1	Mollusks, oyster, eastern, canned	91.0 mg	827%	68	91.0 mg 827% DV 68 cal
2	Mollusks, oyster, eastern, cooked, breaded and fried	87.1 mg	792%	199	87.1 mg 792% DV 199 cal
3	Mollusks, oyster, eastern, wild, cooked, moist heat	78.6 mg	715%	102	78.6 mg 715% DV 102 cal
4	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	64.3 mg	585%	390	64.3 mg 585% DV 390 cal
5	Mollusks, oyster, eastern, wild, cooked, dry heat	61.0 mg	555%	79	61.0 mg 555% DV 79 cal
6	Mollusks, oyster, eastern, farmed, cooked, dry heat	45.2 mg	410%	79	45.2 mg 410% DV 79 cal
7	Mollusks, oyster, eastern, wild, raw	39.3 mg	357%	51	39.3 mg 357% DV 51 cal
8	Mollusks, oyster, eastern, farmed, raw	37.9 mg	345%	59	37.9 mg 345% DV 59 cal
9	Mollusks, oyster, Pacific, cooked, moist heat	33.2 mg	302%	163	33.2 mg 302% DV 163 cal
10	Incaparina, dry mix (corn and soy flours), unprepared	23.0 mg	209%	379	23.0 mg 209% DV 379 cal
11	Beverages, nutritional shake mix, high protein, powder	18.8 mg	170%	392	18.8 mg 170% DV 392 cal
12	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	18.0 mg	163%	395	18.0 mg 163% DV 395 cal
13	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	17.9 mg	162%	379	17.9 mg 162% DV 379 cal
14	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	17.5 mg	159%	344	17.5 mg 159% DV 344 cal
15	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	17.3 mg	157%	448	17.3 mg 157% DV 448 cal
16	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	17.3 mg	157%	433	17.3 mg 157% DV 433 cal
17	Cereals ready-to-eat, RALSTON Corn Biscuits	17.1 mg	156%	376	17.1 mg 156% DV 376 cal
18	Cereals ready-to-eat, wheat germ, toasted, plain	16.7 mg	152%	382	16.7 mg 152% DV 382 cal
19	Mollusks, oyster, Pacific, raw	16.6 mg	151%	81	16.6 mg 151% DV 81 cal
20	Cereals ready-to-eat, QUAKER, Christmas Crunch	16.4 mg	149%	397	16.4 mg 149% DV 397 cal
21	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	16.2 mg	147%	398	16.2 mg 147% DV 398 cal
22	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	16.0 mg	146%	366	16.0 mg 146% DV 366 cal
23	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	15.6 mg	141%	397	15.6 mg 141% DV 397 cal
24	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	15.4 mg	140%	402	15.4 mg 140% DV 402 cal
25	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	15.4 mg	140%	358	15.4 mg 140% DV 358 cal
26	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	15.3 mg	139%	331	15.3 mg 139% DV 331 cal
27	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	15.3 mg	139%	417	15.3 mg 139% DV 417 cal
28	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	15.3 mg	139%	406	15.3 mg 139% DV 406 cal
29	Peanut butter, chunky, vitamin and mineral fortified	15.1 mg	137%	593	15.1 mg 137% DV 593 cal
30	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	14.7 mg	133%	443	14.7 mg 133% DV 443 cal
31	Peanut butter, smooth, vitamin and mineral fortified	14.4 mg	131%	591	14.4 mg 131% DV 591 cal
32	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	14.2 mg	129%	407	14.2 mg 129% DV 407 cal
33	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	13.9 mg	127%	398	13.9 mg 127% DV 398 cal
34	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	13.9 mg	126%	372	13.9 mg 126% DV 372 cal
35	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	13.8 mg	126%	373	13.8 mg 126% DV 373 cal
36	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	13.8 mg	125%	374	13.8 mg 125% DV 374 cal
37	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	13.8 mg	125%	374	13.8 mg 125% DV 374 cal
38	Beverages, rich chocolate, powder	13.6 mg	124%	372	13.6 mg 124% DV 372 cal
39	Beverages, OVALTINE, chocolate malt powder	13.6 mg	124%	372	13.6 mg 124% DV 372 cal
40	Beverages, chocolate powder, no sugar added	13.6 mg	124%	350	13.6 mg 124% DV 350 cal
41	Beverages, OVALTINE, Classic Malt powder	13.6 mg	124%	372	13.6 mg 124% DV 372 cal
42	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	13.6 mg	123%	377	13.6 mg 123% DV 377 cal
43	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	13.5 mg	122%	373	13.5 mg 122% DV 373 cal
44	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	13.4 mg	122%	372	13.4 mg 122% DV 372 cal
45	Cereals ready-to-eat, RALSTON TASTEEOS	13.4 mg	122%	395	13.4 mg 122% DV 395 cal
46	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	12.9 mg	118%	379	12.9 mg 118% DV 379 cal
47	Cereals ready-to-eat, QUAKER, KING VITAMAN	12.7 mg	116%	381	12.7 mg 116% DV 381 cal
48	Babyfood, cereal, oatmeal, dry fortified	12.7 mg	115%	394	12.7 mg 115% DV 394 cal
49	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	12.5 mg	114%	396	12.5 mg 114% DV 396 cal
50	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	12.5 mg	114%	387	12.5 mg 114% DV 387 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Zinc?

Mollusks, oyster, eastern, canned has the highest Zinc content at 91.0 mg per 100g, which is 827% of the Daily Value.

How much Zinc do I need daily?

The FDA Daily Value for Zinc is 11 mg. The top foods on this list provide 211% of that in just 100g.

What are good sources of Zinc?

The best sources include Mollusks, oyster, eastern, canned, Mollusks, oyster, eastern, cooked, breaded and fried, and Mollusks, oyster, eastern, wild, cooked, moist heat. All provide significant amounts per 100g serving.