Top 35 Foods Highest in Zinc (Zn) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Zinc (Zn) (mg per 100g) with % Daily Value, calorie density, and macro ratios. Catalytic mineral for 300+ enzymes governing innate immunity, testosterone synthesis, taste, and wound healing.

USDA Leaderboard: Top 35 Foods Highest in Zinc (Zn) (USDA Per 100g Ranking)

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: Oysters, steamed (49.8 mg per 100g).

Rank	USDA Food Item	Zinc (Zn) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Oysters, steamed	49.8 mg	100%	76.5 mg	65 kcal · 7.23g P
#2	Oysters, baked or broiled	48.8 mg	100%	46.9 mg	104 kcal · 7.11g P
#3	Mollusks, oyster, eastern, wild, raw	39.3 mg	100%	77.1 mg	51 kcal · 5.71g P
#4	Oysters, raw	39.3 mg	100%	77.1 mg	51 kcal · 5.71g P
#5	Mollusks, oyster, Pacific, raw	16.6 mg	100%	20.5 mg	81 kcal · 9.45g P
#6	Baby Toddler cereal, oatmeal, dry	12.7 mg	100%	3.22 mg	394 kcal · 11g P
#7	Baby Toddler cereal, oatmeal with fruit, dry	12.1 mg	100%	3.08 mg	392 kcal · 10.6g P
#8	Veal, variety meats and by-products, liver, raw	12 mg	100%	8.59 mg	140 kcal · 19.9g P
#9	Baby Toddler cereal, rice, dry	10.9 mg	99.3%	2.8 mg	390 kcal · 6.65g P
#10	Baby Toddler cereal, rice with fruit, dry	10.4 mg	94.5%	2.68 mg	388 kcal · 6.51g P
#11	Beef, pot roast	10.2 mg	92.3%	4.04 mg	251 kcal · 28.4g P
#12	Beef, stew meat	10.2 mg	92.3%	4.04 mg	251 kcal · 28.4g P
#13	Beef, steak, chuck	9.77 mg	88.8%	4.34 mg	225 kcal · 26g P
#14	Beef, for use with vegetables	8.32 mg	75.6%	4.36 mg	191 kcal · 32.4g P
#15	Beef jerky	8.11 mg	73.7%	1.98 mg	410 kcal · 33.2g P
#16	Beef, steak, flank	8 mg	72.7%	3.29 mg	243 kcal · 29.1g P
#17	Barbecue beef, no sauce	7.94 mg	72.2%	3.15 mg	252 kcal · 28g P
#18	Egg, yolk, dried	7.73 mg	70.3%	1.16 mg	669 kcal · 33.6g P
#19	Pumpkin seeds, unsalted	7.64 mg	69.5%	1.33 mg	574 kcal · 29.8g P
#20	Pumpkin seeds, salted	7.55 mg	68.6%	1.33 mg	567 kcal · 29.5g P
#21	Beef, roast	7.33 mg	66.6%	3.56 mg	206 kcal · 29.1g P
#22	Beef, brisket	7 mg	63.6%	3.03 mg	231 kcal · 29.4g P
#23	Spices, celery seed	6.93 mg	63%	1.77 mg	392 kcal · 18.1g P
#24	Chicken, heart, all classes, raw	6.59 mg	59.9%	4.31 mg	153 kcal · 15.6g P
#25	Beef, bacon, cooked	6.37 mg	57.9%	1.42 mg	449 kcal · 31.3g P
#26	Beef as ingredient in recipes	6.25 mg	56.8%	2.39 mg	261 kcal · 26.4g P
#27	Beef, ground	6.2 mg	56.4%	2.38 mg	261 kcal · 25.6g P
#28	Beef, ground, patty	6.17 mg	56.1%	2.27 mg	272 kcal · 25.4g P
#29	Cowpeas, catjang, mature seeds, raw	6.11 mg	55.5%	1.78 mg	343 kcal · 23.9g P
#30	Venison or deer with tomato-based sauce	6.09 mg	55.4%	4.35 mg	140 kcal · 25.6g P
#31	Rice bran, crude	6.04 mg	54.9%	1.91 mg	316 kcal · 13.3g P
#32	Wild rice, raw	5.96 mg	54.2%	1.67 mg	357 kcal · 14.7g P
#33	Mutton, cooked, roasted (Navajo)	5.93 mg	53.9%	2.53 mg	234 kcal · 33.4g P
#34	Elk, free range, ground, raw (Shoshone Bannock)	5.82 mg	52.9%	6 mg	97 kcal · 20.1g P
#35	Nuts, cashew nuts, raw	5.78 mg	52.5%	1.05 mg	553 kcal · 18.2g P

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