Top 35 Foods Highest in Zinc (Zn) Per 100 Calories (Nutrient Density)

Maximize Zinc (Zn) (mg) while staying in a calorie deficit: USDA foods ranked by Zinc (Zn) delivered per 100 kcal of energy. Catalytic mineral for 300+ enzymes governing innate immunity, testosterone synthesis, taste, and wound healing.

USDA Leaderboard: Top 35 Foods Highest in Zinc (Zn) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Mollusks, oyster, eastern, wild, raw (39.3 mg per 100g).

Rank	USDA Food Item	Zinc (Zn) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Mollusks, oyster, eastern, wild, raw	39.3 mg	100%	77.1 mg	51 kcal · 5.71g P
#2	Oysters, raw	39.3 mg	100%	77.1 mg	51 kcal · 5.71g P
#3	Oysters, steamed	49.8 mg	100%	76.5 mg	65 kcal · 7.23g P
#4	Oysters, baked or broiled	48.8 mg	100%	46.9 mg	104 kcal · 7.11g P
#5	Mollusks, oyster, Pacific, raw	16.6 mg	100%	20.5 mg	81 kcal · 9.45g P
#6	Veal, variety meats and by-products, liver, raw	12 mg	100%	8.59 mg	140 kcal · 19.9g P
#7	Elk, free range, ground, raw (Shoshone Bannock)	5.82 mg	52.9%	6 mg	97 kcal · 20.1g P
#8	Crustaceans, spiny lobster, mixed species, raw	5.67 mg	51.5%	5.06 mg	112 kcal · 20.6g P
#9	Crustaceans, crab, dungeness, raw	4.27 mg	38.8%	4.97 mg	86 kcal · 17.4g P
#10	Lobster	4.47 mg	40.6%	4.61 mg	97 kcal · 20.9g P
#11	Crab, canned	3.81 mg	34.6%	4.59 mg	83 kcal · 17.9g P
#12	Crustaceans, crab, blue, canned	3.81 mg	34.6%	4.59 mg	83 kcal · 17.9g P
#13	Crustaceans, lobster, northern, raw	3.53 mg	32.1%	4.58 mg	77 kcal · 16.5g P
#14	Pastrami, beef, 98% fat-free	4.26 mg	38.7%	4.48 mg	95 kcal · 19.6g P
#15	Beef, for use with vegetables	8.32 mg	75.6%	4.36 mg	191 kcal · 32.4g P
#16	Venison or deer with tomato-based sauce	6.09 mg	55.4%	4.35 mg	140 kcal · 25.6g P
#17	Beef, steak, chuck	9.77 mg	88.8%	4.34 mg	225 kcal · 26g P
#18	Chicken, heart, all classes, raw	6.59 mg	59.9%	4.31 mg	153 kcal · 15.6g P
#19	Beef, ground, 97% lean meat / 3% fat, raw	5.21 mg	47.4%	4.31 mg	121 kcal · 22g P
#20	Crustaceans, crab, blue, raw	3.54 mg	32.2%	4.07 mg	87 kcal · 18.1g P
#21	Beef, pot roast	10.2 mg	92.3%	4.04 mg	251 kcal · 28.4g P
#22	Beef, stew meat	10.2 mg	92.3%	4.04 mg	251 kcal · 28.4g P
#23	Alfalfa seeds, sprouted, raw	0.92 mg	8.4%	4 mg	23 kcal · 3.99g P
#24	Alfalfa sprouts, raw	0.92 mg	8.4%	4 mg	23 kcal · 3.99g P
#25	Seaweed, irishmoss, raw	1.95 mg	17.7%	3.98 mg	49 kcal · 1.51g P
#26	Squash, zucchini, baby, raw	0.83 mg	7.5%	3.95 mg	21 kcal · 2.71g P
#27	Soup, bisque	2.8 mg	25.5%	3.73 mg	75 kcal · 2.28g P
#28	Beef, ground, 95% lean meat / 5% fat, raw	5.09 mg	46.3%	3.72 mg	137 kcal · 21.4g P
#29	Veal, shank, separable lean only, raw	3.42 mg	31.1%	3.64 mg	94 kcal · 19.8g P
#30	Beef, roast	7.33 mg	66.6%	3.56 mg	206 kcal · 29.1g P
#31	Basil, raw	0.81 mg	7.4%	3.52 mg	23 kcal · 3.15g P
#32	Broccoli raab, raw	0.77 mg	7%	3.5 mg	22 kcal · 3.17g P
#33	Epazote, raw	1.1 mg	10%	3.44 mg	32 kcal · 0.33g P
#34	Beef, cured, pastrami	4.98 mg	45.3%	3.39 mg	147 kcal · 21.8g P
#35	Lamb, variety meats and by-products, liver, raw	4.66 mg	42.4%	3.35 mg	139 kcal · 20.4g P

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