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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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