Top 120 Foods High in Zinc

Plant Foods
mg in 100 g
watermelon seeds10.24
poppy seed10.23
chocolate for baking9.63
sesame seeds7.75
pumpkin seeds7.46
sesame paste7.29
wheat bran raw7.27
celery seeds6.93
cocoa 100%6.81
pine nuts dried6.45
rice bran6.04
cashews raw5.78
cashews dry roasted5.6
cashews oil roasted5.35
chives freeze dried5.12
sunflower seeds dried5
nuts mix oil roasted4.66
sesame butter4.62
pecan nuts4.53
flax seeds4.34
brazil nuts4.06
beans white raw3.67
almonds dry roasted3.54
oat bran3.11
almonds raw3.08
chocolate milk2.3
pistachio nuts roasted salt added2.3
pistachio nuts raw2.2
yeast extract spread2.1
coconut meat dried2.01
spirulina dried2
tomatoes sun-dried1.99
tofu fried1.99
thyme raw1.81
bread whole-wheat1.8
wheat sprouted1.65
corn bran1.56
lentils sprouted raw1.51
beans white cooked1.38
shiitake boiled1.33
macadamia nuts1.3
peas raw1.24
peas boiled1.19
peppermint raw1.11
coconut meat raw1.1
bamboo shoots1.1
parsley raw1.07
peas sprouted1.05
rosemary fresh0.93
dill weed fresh0.91
curry sauce dry mix0.9
mushrooms boiled0.87
spinach boiled0.76
Animal Foods
mg in 100 g
veal liver braised12.02
beef shoulder grilled9.61
lamb liver braised7.89
crab cooked in moist heat7.62
pork liver braised6.72
pork liver raw5.76
beef meat lean broiled5.71
lamb shoulder lean braised5.6
beef liver braised5.3
beef liver fried5.23
veal meat lean cooked5.1
beef meat lean roasted5
lamb leg braised in oil4.83
veal meat cooked4.76
chicken giblets simmered4.23
salami pork4.2
pork shoulder lean roasted4.16
chicken liver cooked3.98
cheese edam3.75
pork shoulder lean and fat roasted3.71
bacon pan-fried3.64
duck liver3.07
turkey roasted2.96
pork tenderloin lean broiled2.95
lobster cooked in moist heat2.92
turkey liver simmered2.62
pork chops lean pan-fried2.44
pork tenderloin lean roasted2.42
salami turkey2.32
egg yolk raw2.3
pork chops lean braised2.26
pork chops lean broiled2.22
chicken meat stewed1.99
whey dried1.97
squid fried1.74
shrimps boiled1.56
turkey breast roasted1.53
swordfish cooked in dry heat1.47
sardines in oil1.31
herring cooked in dry heat1.27
bacon raw1.17
eggs raw1.11
eggs hard-boiled1.05
mackerel cooked in dry heat0.94
tuna canned in oil0.9
salmon cooked in dry heat0.82
chicken breast baked0.77
tuna cooked in dry heat0.77
yogurt plain whole milk0.59
cod cooked in dry heat0.58
trout cooked in dry heat0.58
sturgeon cooked in dry heat0.54
fish fingers breaded0.44

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