Foods with both Zinc and Iron

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Food NameZincIron
Milk, human0.170.03
Milk0.420.03
Milk, cow's, fluid, whole0.400.03
Milk, cow's, fluid, whole, low-sodium0.380.05
Milk, calcium fortified, cow's, fluid, whole0.400.03
Milk, calcium fortified, cow's, fluid, 1% fat0.420.03
Milk, calcium fortified, cow's, fluid, skim or nonfat0.400.04
Milk, cow's, fluid, other than whole ("lowfat")0.420.03
Milk, cow's, fluid, 2% fat0.430.03
Milk, cow's, fluid, acidophilus, 1% fat0.420.03
Milk, cow's, fluid, acidophilus, 2% fat0.430.03
Milk, cow's, fluid, 1% fat0.420.03
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat0.420.03
Milk, cow's, fluid, filled with vegetable oil0.360.05
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.












Zinc and Iron

To be included in this database, a food must contain both zinc and iron.

Zinc is an essential mineral that is involved in numerous aspects of cellular metabolism. Zinc plays a role in the immune function, protein synthesis, wound healing, DNA synthesis and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. A daily intake of zinc is required because the body has no zinc storage system.

A wide variety of foods contain zinc. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products.

However, the bioavailability of zinc from grains and plant foods is lower than that from animal foods because phytates—which are present in whole-grain breads, cereals, legumes—bind zinc and inhibit its absorption.

The RDA for zinc is 11 mg for male adults and 8 mg for female adults.

Iron is essential to most life forms and to normal human physiology. Iron is an integral part of many proteins and enzymes that maintain good health. In humans, iron is an essential component of proteins involved in oxygen transport. It is also essential for the regulation of cell growth and differentiation. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. On the other hand, excess amounts of iron can result in toxicity and even death.

There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry. Iron in plant foods such as lentils and beans is arranged in a chemical structure called nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron.

The RDA for iron is 8 mg for male adults and 18 mg for female adults up to age 50.

For web apps related to zinc and iron content of foods see our

Glycemic Index

We include the glycemic index (GI) values in this food list for the convenience of visitors who are interested in GI.
For a comprehensive discussion and large glycemic index food list see:
Glycemic Index and Glycemic Load of 3,000+ Common Foods.

Foods Richest in Zinc and Iron Combination

Ounce for ounce, the foods in list below contain the highest content of both zinc and iron.
The Zinc + Iron Score takes into account not only the absolute content of zinc and iron in a food but also their respective RDA and approximates the multiples of RDA of zinc and iron in 100 g (3.5 oz) of a food item.

Note that many of these foods are fortified breakfast cereals.



Zinc + Iron Score
Foods Highest in Zinc and Iron Combination

15.4
Oysters, smoked

11.8
Oysters, steamed

11.6
Total

10.4
Oysters, canned

10.3
Oysters, cooked

10.0
Complete Oat Bran Flakes, Kellogg's (formerly Common Sense Oat Bran, plain)

10.0
Complete Wheat Bran Flakes, Kellogg's (formerly 40% Bran Flakes)

9.7
Product 19

9.6
Total Corn Flakes

9.6
Oysters, raw

9.2
Oysters, floured or breaded, fried

9.1
Multi Grain Cheerios

9.0
Oysters, baked or broiled

8.3
Oysters, battered, fried

5.8
Smart Start, Kellogg's

5.6
Oyster fritter

5.2
Raisin Bran, Total

4.8
Oyster sauce (white sauce-based)

4.7
Oysters Rockefeller

4.6
Wheaties

4.5
Berry Burst Cheerios

4.4
Bran Flakes (formerly 40% Bran Flakes)

4.2
Cheerios

4.2
Malt-O-Meal Toasted Oat Cereal

4.2
Nu System Cuisine Toasted Grain Circles

4.0
Oatmeal cereal, baby food, dry, instant

4.0
Malt-O-Meal Toasty O's

4.0
Barley cereal, baby food, dry, instant

3.9
Crunchy Corn Bran, Quaker


Zinc + Iron Score
Foods Highest in Zinc and Iron Combination

3.9
Mixed cereal, baby food, dry, instant

3.9
Rice cereal, baby food, dry, instant

3.8
Oatmeal cereal with bananas, baby food, dry, instant

3.8
Protein supplement, powdered

3.8
Protein diet powder with soy and casein

3.8
Rice cereal with bananas, baby food, dry, instant

3.8
Mixed cereal with bananas, baby food, dry, instant

3.7
Toasted oat cereal

3.7
Whole wheat cereal with apples, baby food, dry, instant

3.7
Brown rice cereal, baby food, dry, instant

3.6
Corn Chex

3.6
Rice Chex

3.5
Oat cereal

3.5
King Vitaman

3.5
Fruit Rings

3.5
Froot Loops

3.5
Fruit Whirls

3.4
Life (plain and cinnamon)

3.4
Bran and malted flour cereal (Includes: 100% Bran)

3.4
Chex cereal

3.3
Crispix

3.3
Corn Puffs

3.3
Kix

3.3
Kaboom

3.3
Oyster stew

3.3
Meal replacement, protein type, milk-based, powdered, not reconstituted

3.2
Meal replacement, protein type, milk- and soy-based, powdered, not reconstituted

3.2
Malt-O-Meal Coco-Roos

3.2
Cap'n Crunch's Peanut Butter Crunch

3.1
Oh's, Honey Graham

3.1
Quaker Oatmeal Squares (formerly Quaker Oat Squares)


Zinc + Iron Score
Foods Highest in Zinc and Iron Combination

3.1
Cap'n Crunch's Christmas Crunch

3.1
Crisp Crunch

3.1
Cap'n Crunch

3.0
Cap'n Crunch's Crunch Berries

3.0
Wheat Chex

3.0
Quaker Oat Bran Cereal

3.0
Rice cereal with apples, baby food, dry, instant

2.9
Bran Chex

2.9
Multi Bran Chex

2.9
Quisp

2.9
Sweet Crunch, Quaker (formerly called Popeye)

2.9
Malt-O-Meal Marshmallow Mateys

2.9
Oyster pie

2.8
Strawberry Squares Mini-Wheats, Kellogg's (formerly Strawberry Squares)

2.8
Peanut butter, vitamin and mineral fortified

2.7
Dynatrim, meal replacement, powder

2.7
Malt-O-Meal Apple and Cinnamon Toasty O's

2.6
Crispy Rice

2.6
Rice Flakes

2.6
Cereal

2.6
Cereal, ready-to-eat

2.6
Raisin Bran, Post

2.6
Harmony cereal, General Mills

2.6
All-Bran

2.6
Dressing with oysters

2.6
Bran flakes cereal (Includes: Post Natural Bran Flakes, formerly called 40% Bran Flakes)

2.6
Wheat and malt barley cereal, flakes (Includes: Grape-Nuts Flakes)

2.6
Frosted Mini-Wheats

2.5
Apple Cinnamon Squares Mini-Wheats, Kellogg's (formerly Apple Cinnamon Squares)


Zinc + Iron Score
Foods Highest in Zinc and Iron Combination

2.4
Malt-O-meal Tootie Fruities

2.4
Raisin Mini-Wheats, Kellogg's (formerly Raisin Squares Mini-Wheats; Raisin Squares)

2.4
Just Right

2.4
Crispy Wheats'n Raisins

2.4
Oh's, Fruitangy, Quaker

2.4
Count Chocula

2.4
Frosty O's

2.4
Malt-O-Meal Honey and Nut Toasty O's

2.4
Frosted Cheerios

2.4
Fiber One

2.4
Cinnamon Grahams, General Mills

2.4
Frankenberry

2.4
Golden Grahams

2.4
Cocoa Blasts, Quaker

2.4
Apple Cinnamon Cheerios

2.4
Cinnamon Toast Crunch

2.4
Trix

2.4
Cocoa Puffs

2.4
Booberry

2.4
Lucky Charms

2.4
Character cereals, TV or movie, General Mills

2.4
Marshmallow Safari, Quaker

2.4
French Toast Crunch, General Mills

2.4
Berry Berry Kix

2.4
Reese's Peanut Butter Puffs cereal

2.4
Cookie-Crisp

2.4
Honey Nut Cheerios

2.4
Honey Nut Chex

2.4
Special K

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