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Food Name | Zinc | Calories | |
Milk, human | 0.17 | 70 | |
Milk | 0.42 | 50 | |
Milk, cow's, fluid, whole | 0.40 | 60 | |
Milk, cow's, fluid, whole, low-sodium | 0.38 | 61 | |
Milk, calcium fortified, cow's, fluid, whole | 0.40 | 60 | |
Milk, calcium fortified, cow's, fluid, 1% fat | 0.42 | 42 | |
Milk, calcium fortified, cow's, fluid, skim or nonfat | 0.40 | 35 | |
Milk, cow's, fluid, other than whole ("lowfat") | 0.42 | 44 | |
Milk, cow's, fluid, 2% fat | 0.43 | 50 | |
Milk, cow's, fluid, acidophilus, 1% fat | 0.42 | 42 | |
Milk, cow's, fluid, acidophilus, 2% fat | 0.43 | 50 | |
Milk, cow's, fluid, 1% fat | 0.42 | 42 | |
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 0.42 | 34 | |
Milk, cow's, fluid, filled with vegetable oil | 0.36 | 63 | |
|
Usage Notes
- Zinc (measured in milligrams) and calories are calculated per 100g of food.
- This zinc content of foods database contains approximately 7,000 most common food
items.
- Click on column header to sort foods by name or by zinc or calories.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
Zinc in Diet
Zinc is an important trace mineral that people need to stay healthy. This element
is second only to iron in its concentration in the body.
Function of Zinc
Zinc is found in cells throughout the body. It is needed for the body's defensive
(immune) system to properly work. It plays a role in cell division, cell growth,
wound healing, and the breakdown of carbohydrates.
Zinc is also needed for the senses of smell and taste. During pregnancy, infancy,
and childhood the body needs zinc to grow and develop properly.
Recent information from an expert review on zinc supplements showed that: When taken
for at least 5 months, zinc may reduce your risk of becoming sick with the common
cold. Starting to take zinc supplements within 24 hours after cold symptoms begin
may reduce how long the symptoms last and make the symptoms less severe.
Food Sources
High-protein foods contain high amounts of zinc. Beef, pork, and lamb contain more
zinc than fish. The dark meat of a chicken has more zinc than the light meat.
Other good sources of zinc are nuts, whole grains, legumes, and yeast.
Fruits and vegetables are not good sources, because the zinc in plant proteins is
not as available for use by the body as the zinc from animal proteins. Therefore,
low-protein diets and vegetarian diets tend to be low in zinc.
Zinc is in most multivitamin and mineral supplements. These supplements may contain
zinc gluconate, zinc sulfate, or zinc acetate. It is not clear whether one form
is better than the others.
Zinc is also found in some over-the-counter medicines, such as cold lozenges, nasal
sprays, and nasal gels.
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Foods High in Zinc
Top food sources for zinc other than the fortified breakfast cereals. Zinc content is in milligrams per 100 grams of food weight.
| Food Sources for Zinc |
Zinc |
| Mollusks, oyster, eastern, canned |
91.0 |
| Mollusks, oyster, eastern, cooked, breaded and fried |
87.1 |
| Mollusks, oyster, eastern, wild, cooked, moist heat |
78.6 |
| Mollusks, oyster, eastern, wild, cooked, dry heat |
61.0 |
| Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus |
60.0 |
| Mollusks, oyster, eastern, farmed, cooked, dry heat |
45.2 |
| Mollusks, oyster, eastern, wild, raw |
39.3 |
| Mollusks, oyster, eastern, farmed, raw |
37.9 |
| Mollusks, oyster, Pacific, cooked, moist heat |
33.2 |
| Incaparina, dry mix (corn and soy flours), unprepared |
23.0 |
| Mollusks, oyster, Pacific, raw |
16.6 |
| Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted |
15.4 |
| Peanut butter, chunky, vitamin and mineral fortified |
15.1 |
| Peanut butter, smooth, vitamin and mineral fortified |
14.4 |
| Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar |
13.6 |
| Seeds, cottonseed meal, partially defatted (glandless) |
12.3 |
| Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised |
12.3 |
| Agave, dried (Southwest) |
12.1 |
| Veal, variety meats and by-products, liver, raw |
12.0 |
| Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised |
12.0 |
| Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised |
12.0 |
| Veal, variety meats and by-products, liver, cooked, pan-fried |
11.9 |
| Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar |
11.9 |
| Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors |
11.9 |
| Seeds, cottonseed flour, partially defatted (glandless) |
11.7 |
| Seeds, cottonseed flour, low fat (glandless) |
11.6 |
| Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, |
11.5 |
| Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised |
11.4 |
| Food Sources for Zinc |
Zinc |
| Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, |
11.4 |
| Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised |
11.4 |
| Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, |
11.3 |
| Fast foods, oysters, battered or breaded, and fried |
11.3 |
| Veal, variety meats and by-products, liver, cooked, braised |
11.2 |
| Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, |
11.2 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised |
11.0 |
| Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, |
11.0 |
| Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, |
10.9 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, |
10.9 |
| Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, |
10.9 |
| Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled |
10.8 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised |
10.8 |
| Seeds, sesame flour, partially defatted |
10.7 |
| Seeds, sesame flour, high-fat |
10.7 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled |
10.6 |
| Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled |
10.6 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled |
10.5 |
| Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted |
10.5 |
| Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled |
10.5 |
| Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered |
10.5 |
| Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, |
10.5 |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, |
10.5 |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) |
10.5 |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, |
10.4 |
| Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, |
10.4 |
| Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled |
10.4 |
| Beef, top loin filet, boneless, separable separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled |
10.3 |
| Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted |
10.3 |
| Food Sources for Zinc |
Zinc |
| Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, |
10.3 |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added |
10.3 |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt |
10.3 |
| Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, |
10.3 |
| Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised |
10.3 |
| Game meat, bear, cooked, simmered |
10.3 |
| Seeds, watermelon seed kernels, dried |
10.2 |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated) |
10.2 |
| Seeds, sesame meal, partially defatted |
10.2 |
| Seeds, sesame seed kernels, toasted, with salt added (decorticated) |
10.2 |
| Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised |
10.2 |
| Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted |
10.2 |
| Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, |
10.2 |
| Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all |
10.1 |
| Protein supplement, milk based, Muscle Milk Light, powder |
10.0 |
| Seeds, sesame flour, low-fat |
10.0 |
| Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, |
10.0 |
| Leavening agents, yeast, baker's, compressed |
10.0 |
| Formulated bar, POWER BAR, chocolate |
10.0 |
| Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, |
9.9 |
| Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled |
9.9 |
| Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, |
9.9 |
| Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled |
9.9 |
| Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, |
9.9 |
| all grades, cooked, grilled |
| Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, |
9.8 |
| Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, |
9.8 |
| Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled |
9.8 |
| Food Sources for Zinc |
Zinc |
| Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, |
9.7 |
| Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised |
9.7 |
| Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE |
9.7 |
| Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled |
9.7 |
| Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled |
9.7 |
| Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled |
9.7 |
| Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, |
9.7 |
| Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised |
9.6 |
| Baking chocolate, unsweetened, squares |
9.6 |
| Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, |
9.6 |
| Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, |
9.6 |
| Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, |
9.6 |
| Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR |
9.6 |
| Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, |
9.6 |
| Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Chewy Chocolate Peanut Bar |
9.6 |
| Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised |
9.5 |
| Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, |
9.5 |
| Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, |
9.5 |
| Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised |
9.4 |
| Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled |
9.4 |
| Caribou, rump meat, half dried (Alaska Native) |
9.4 |
| Caribou, shoulder meat, dried (Alaska Native) |
9.4 |
| Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised |
9.4 |
| Hyacinth beans, mature seeds, raw |
9.3 |
| Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, |
9.3 |
| Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised |
9.3 |
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