Highest Zinc Foods

Boost your immune system and metabolism with strict zinc sources.

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1

Corn Flakes Cereal (Dry, Fortified)

28 g·101 Calories
17.5mg/100g
2

Oysters (Raw)

100 g·81 Calories
16.6mg/100g
3

Hemp Seeds (Shelled, 1 tbsp)

10 g·57 Calories
9.9mg/100g
4

Hemp Hearts (Shelled Hemp Seeds, 1 tbsp)

10 g·57 Calories
9.9mg/100g
5

Cereal (Cheerios, 1 cup dry)

28 g·101 Calories
9.3mg/100g
6

Pumpkin Seeds (Hulled, Roasted, 1 oz)

28 g·163 Calories
7.5mg/100g
7

Tahini (1 tbsp)

15 g·89 Calories
6.5mg/100g
8

Lamb Loin Chop, Cooked (3 oz)

85 g·246 Calories
6.2mg/100g
9

Ground Beef (95% Lean, Cooked)

100 g·168 Calories
6mg/100g
10

Cashews (Raw, 1 oz)

28 g·157 Calories
5.8mg/100g
11

Chia Seeds (1 tbsp)

12 g·58 Calories
5.8mg/100g
12

Lamb, Roasted, Trimmed (3 oz cooked)

85 g·244 Calories
5.7mg/100g
13

Venison (Cooked, 3 oz)

85 g·134 Calories
5.4mg/100g
14

Beef Jerky

28 g·116 Calories
5.3mg/100g
15

Sunflower Seeds (Dried, 1 oz)

28 g·163 Calories
5.3mg/100g
16

Roast Beef, lean deli sliced

100 g·148 Calories
5mg/100g
17

Beef, Ground (85% lean, cooked)

100 g·250 Calories
4.9mg/100g
18

Pecans (1 oz)

28 g·196 Calories
4.8mg/100g
19

Parmesan Cheese (1 tbsp, grated)

5 g·22 Calories
4.4mg/100g
20

Flax Seeds, Ground (1 tbsp)

7 g·37 Calories
4.3mg/100g
21

Flax Seeds, Whole (1 tbsp)

10 g·53 Calories
4.3mg/100g
22

Crab (Cooked, 3 oz)

85 g·82 Calories
4.1mg/100g
23

Bison Steak (Cooked, Lean)

85 g·124 Calories
4.1mg/100g
24

Beef Liver (Cooked)

100 g·179 Calories
4.1mg/100g
25

Maple Syrup

20 g·52 Calories
4mg/100g
26

Cashew Cheese (1 oz)

28 g·110 Calories
3.9mg/100g
27

Emmental Cheese

28 g·111 Calories
3.9mg/100g
28

Pork Chop, Lean (Cooked)

85 g·180 Calories
3.9mg/100g
29

Swiss Cheese (1 oz)

28 g·106 Calories
3.8mg/100g
30

Walnuts (English, 1 oz)

28 g·185 Calories
3.4mg/100g
31

Meatloaf (Home-Prepared, 1 slice)

120 g·265 Calories
3.3mg/100g
32

Cheddar Cheese (1 oz)

28 g·114 Calories
3.2mg/100g
33

Gouda Cheese

28 g·101 Calories
3.2mg/100g
34

Almonds, raw

100 g·579 Calories
3.1mg/100g
35

Pork Loin, Lean (Cooked)

85 g·122 Calories
2.9mg/100g
36

Provolone Cheese (1 slice)

28 g·100 Calories
2.9mg/100g
37

Feta Cheese (1 oz)

28 g·74 Calories
2.9mg/100g
38

Pâté de Campagne (Country Pâté)

70 g·250 Calories
2.9mg/100g
39

Comté Cheese (Aged)

28 g·115 Calories
2.9mg/100g
40

Peanut Butter (1 tbsp)

16 g·95 Calories
2.8mg/100g
41

Trail Mix (Regular, 1 cup)

146 g·693 Calories
2.8mg/100g
42

Rolled Oats (Dry, 1 cup)

80 g·300 Calories
2.6mg/100g
43

Roquefort Cheese

28 g·105 Calories
2.6mg/100g
44

Mozzarella Cheese (Whole Milk)

28 g·85 Calories
2.6mg/100g
45

Natto (Fermented Soybeans)

100 g·212 Calories
2.6mg/100g
46

Camembert Cheese

28 g·85 Calories
2.5mg/100g
47

Chicken Thigh, cooked, skinless

100 g·165 Calories
2.5mg/100g
48

Pork Tenderloin, cooked

100 g·143 Calories
2.5mg/100g
49

Paneer (1 oz)

28 g·85 Calories
2.5mg/100g
50

Protein Bar (High Protein)

60 g·215 Calories
2.5mg/100g

* Ranked by nutritional density per 100g.