Top Food High in Zinc
About Food and Zinc
There are quite a number of foods rich in zinc, and most of this list will provide a significant portion of your recommended daily values.Some of the highest zinc food include oyster, wheat germ, pumpkin seeds, hemp seeds, bittersweet chocolate, nutritional yeast, poppy seeds, cardamom, lobster and sesame seeds. Other zinc rich food are cocoa powder, pine nut, beef, dijon mustard, cashews, peanut flour, lamb, chia seeds, pecan and flaxseeds.
We calculated the top foods for zinc by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in zinc.
Oyster (raw)
In 1 ounce, oyster
has
11mg of
zinc, or about
130% of daily values for women and
98% for men.
| Zinc | |
|---|---|
|
11mg in 1 ounce (28.333333333333g) |
129mg in
200 Calories (339g) |
|
130%
98%
|
1600%
1200%
|
Complete nutrition for Oyster
Wheat Germ
1 cup of wheat germ
contains
14mg of
zinc, or about
180% of daily values for women and
130% for men.
| Zinc | |
|---|---|
|
14mg in 1 cup (115g) |
6.8mg in
200 Calories (56g) |
|
180%
130%
|
85%
62%
|
Complete nutrition for Wheat Germ
Pumpkin Seeds
In 1 cup, pumpkin seed
has
6.6mg of
zinc, or about
82% of daily values for women and
60% for men.
| Zinc | |
|---|---|
|
6.6mg in 1 cup (64g) |
4.6mg in
200 Calories (45g) |
|
82%
60%
|
58%
42%
|
Complete nutrition for Pumpkin Seeds
Hemp Seeds
1 cup of hemp seed
contains
16mg of
zinc, or about
200% of daily values for women and
140% for men.
| Zinc | |
|---|---|
|
16mg in 1 cup (160g) |
3.6mg in
200 Calories (36g) |
|
200%
140%
|
45%
33%
|
Complete nutrition for Hemp Seeds
Bittersweet Chocolate
In 1 teaspoon, bittersweet chocolate
has
0.26mg of
zinc, or about
3% of daily values for women and
2% for men.
| Zinc | |
|---|---|
|
0.26mg in 1 teaspoon (2.75g) |
3mg in
200 Calories (31g) |
|
3%
2%
|
37%
27%
|
Complete nutrition for Bittersweet Chocolate
Nutritional Yeast
1 tablespoon of nutritional yeast
contains
0.95mg of
zinc, or about
12% of daily values for women and
9% for men.
| Zinc | |
|---|---|
|
0.95mg in 1 tablespoon (12g) |
4.9mg in
200 Calories (62g) |
|
12%
9%
|
61%
44%
|
Complete nutrition for Nutritional Yeast
Poppy Seeds
In 1 teaspoon, poppy seed
has
0.22mg of
zinc, or about
3% of daily values for women and
2% for men.
| Zinc | |
|---|---|
|
0.22mg in 1 teaspoon (2.8g) |
3mg in
200 Calories (38g) |
|
3%
2%
|
38%
27%
|
Complete nutrition for Poppy Seeds
Cardamom
1 cup of cardamom
contains
6.9mg of
zinc, or about
87% of daily values for women and
63% for men.
| Zinc | |
|---|---|
|
6.9mg in 1 cup (92.8g) |
4.8mg in
200 Calories (64g) |
|
87%
63%
|
60%
44%
|
Complete nutrition for Cardamom
Lobster (cooked)
In 1 ounce, lobster
has
2.1mg of
zinc, or about
26% of daily values for women and
19% for men.
| Zinc | |
|---|---|
|
2.1mg in 1 ounce (28.333333333333g) |
10mg in
200 Calories (140g) |
|
26%
19%
|
130%
92%
|
Complete nutrition for Lobster
Sesame Seeds
1 tablespoon of sesame seed
contains
0.68mg of
zinc, or about
8% of daily values for women and
6% for men.
| Zinc | |
|---|---|
|
0.68mg in 1 tablespoon (9.45g) |
2.5mg in
200 Calories (35g) |
|
8%
6%
|
32%
23%
|
Complete nutrition for Sesame Seeds
Cocoa Powder
In 1 cup, cocoa powder
has
5.9mg of
zinc, or about
73% of daily values for women and
53% for men.
| Zinc | |
|---|---|
|
5.9mg in 1 cup (86g) |
6mg in
200 Calories (88g) |
|
73%
53%
|
75%
54%
|
Complete nutrition for Cocoa Powder
Pine Nut (dried)
1 cup of pine nut
contains
8.7mg of
zinc, or about
110% of daily values for women and
79% for men.
| Zinc | |
|---|---|
|
8.7mg in 1 cup (135g) |
1.9mg in
200 Calories (30g) |
|
110%
79%
|
24%
17%
|
Complete nutrition for Pine Nut
Beef (ground)
In 1 ounce, beef
has
1.7mg of
zinc, or about
22% of daily values for women and
16% for men.
| Zinc | |
|---|---|
|
1.7mg in 1 ounce (28.333333333333g) |
4.4mg in
200 Calories (72g) |
|
22%
16%
|
55%
40%
|
Complete nutrition for Beef
Dijon Mustard (ground)
1 tablespoon of dijon mustard
contains
0.38mg of
zinc, or about
5% of daily values for women and
3% for men.
| Zinc | |
|---|---|
|
0.38mg in 1 tablespoon (6.3g) |
2.4mg in
200 Calories (39g) |
|
5%
3%
|
30%
22%
|
Complete nutrition for Dijon Mustard
Cashews
In 1 ounce, cashew
has
1.6mg of
zinc, or about
20% of daily values for women and
15% for men.
| Zinc | |
|---|---|
|
1.6mg in 1 ounce (28.35g) |
2.1mg in
200 Calories (36g) |
|
20%
15%
|
26%
19%
|
Complete nutrition for Cashews
Peanut Flour
1 cup of peanut flour
contains
3.1mg of
zinc, or about
38% of daily values for women and
28% for men.
| Zinc | |
|---|---|
|
3.1mg in 1 cup (60g) |
3.1mg in
200 Calories (61g) |
|
38%
28%
|
39%
28%
|
Complete nutrition for Peanut Flour
Lamb (ground)
In 1 ounce, lamb
has
1.3mg of
zinc, or about
17% of daily values for women and
12% for men.
| Zinc | |
|---|---|
|
1.3mg in 1 ounce (28.333333333333g) |
3.3mg in
200 Calories (71g) |
|
17%
12%
|
41%
30%
|
Complete nutrition for Lamb
Chia Seeds (dried)
1 ounce of chia seed
contains
1.3mg of
zinc, or about
16% of daily values for women and
12% for men.
| Zinc | |
|---|---|
|
1.3mg in 1 ounce (28.35g) |
1.9mg in
200 Calories (41g) |
|
16%
12%
|
24%
17%
|
Complete nutrition for Chia Seeds
Pecan
In 1 cup, pecan
has
4.9mg of
zinc, or about
62% of daily values for women and
45% for men.
| Zinc | |
|---|---|
|
4.9mg in 1 cup (109g) |
1.3mg in
200 Calories (29g) |
|
62%
45%
|
16%
12%
|
Complete nutrition for Pecan
Flaxseeds
1 cup of flaxseed
contains
7.3mg of
zinc, or about
91% of daily values for women and
66% for men.
| Zinc | |
|---|---|
|
7.3mg in 1 cup (168g) |
1.6mg in
200 Calories (37g) |
|
91%
66%
|
20%
15%
|
Complete nutrition for Flaxseeds