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Zinc Content of Foods

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Food NameZincCalories 
Milk, human0.1770
Milk0.4250
Milk, cow's, fluid, whole0.4060
Milk, cow's, fluid, whole, low-sodium0.3861
Milk, calcium fortified, cow's, fluid, whole0.4060
Milk, calcium fortified, cow's, fluid, 1% fat0.4242
Milk, calcium fortified, cow's, fluid, skim or nonfat0.4035
Milk, cow's, fluid, other than whole ("lowfat")0.4244
Milk, cow's, fluid, 2% fat0.4350
Milk, cow's, fluid, acidophilus, 1% fat0.4242
Milk, cow's, fluid, acidophilus, 2% fat0.4350
Milk, cow's, fluid, 1% fat0.4242
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat0.4234
Milk, cow's, fluid, filled with vegetable oil0.3663
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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

Wheat germ, crude 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

braised

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

braised

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

braised

Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, 10.4

select, cooked, grilled

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

select, cooked, grilled

Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all 10.1

grades, cooked, grilled

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

grilled

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

cooked, roasted

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

choice, cooked, grilled

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

cooked, roasted

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

choice, cooked, grilled

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

cooked, roasted

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

braised

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

braised

Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised 9.3

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