Foods high in zinc

Per 100 g, the foods highest in zinc on our list are oysters (79 mg), hemp seeds (9.9 mg) and pumpkin seeds (7.8 mg). Zinc supports the immune system and wound healing. Shellfish, meat, seeds and legumes are the richest sources. The daily value is 11 mg.

Vegan only Under 150 kcal per 100 g86 foods

Zinc in each food. Select a column heading to sort. Daily value: 11 mg.
Food
Oysters	79 mg	66 mg (6 medium)	77 mg	78
Hemp seeds	9.9 mg	3 mg (3 tbsp)	1.8 mg	60
Pumpkin seeds	7.8 mg	2.2 mg (1 oz)	1.4 mg	54
Sesame seeds	7.8 mg	0.7 mg (1 tbsp)	1.4 mg	56
Ground beef	6.6 mg	5.6 mg (3 oz cooked)	2.6 mg	30
Pine nuts	6.5 mg	0.6 mg (1 tbsp)	1 mg	35
Lean ground beef	6.4 mg	5.5 mg (1 patty)	3.7 mg	45
Cashews	5.8 mg	1.6 mg (1 oz)	1 mg	33
Sirloin steak	5.5 mg	4.6 mg (3 oz cooked)	3.1 mg	49
Beef liver	5.2 mg	4.4 mg (3 oz cooked)	3 mg	85
Sunflower seeds	5 mg	1.8 mg (1/4 cup kernels)	0.9 mg	71
Lamb	4.9 mg	4.2 mg (3 oz roasted)	2.6 mg	43
Tahini	4.6 mg	0.7 mg (1 tbsp)	0.8 mg	22
Chia seeds	4.6 mg	0.5 mg (1 tbsp)	0.9 mg	68
Pecans	4.5 mg	1.3 mg (1 oz)	0.7 mg	20
Flaxseed	4.3 mg	0.3 mg (1 tbsp ground)	0.8 mg	59
Granola	4.2 mg	2.5 mg (1/2 cup)	0.9 mg	42
Brazil nuts	4.1 mg	0.2 mg (1 nut)	0.6 mg	29
Veal	4 mg	3.4 mg (3 oz cooked)	2 mg	51
Oats	4 mg	1.6 mg (1/2 cup dry)	1 mg	46
Crab	3.8 mg	3.2 mg (3 oz cooked)	4.6 mg	70
Cheddar cheese	3.6 mg	1 mg (1 slice)	0.9 mg	15
Dark chocolate	3.3 mg	0.7 mg (2 squares)	0.6 mg	14
Peanuts	3.3 mg	0.9 mg (1 oz)	0.6 mg	42
Almonds	3.1 mg	0.9 mg (1 oz)	0.5 mg	65
Ground turkey	3.1 mg	2.6 mg (3 oz cooked)	1.5 mg	39
Walnuts	3.1 mg	0.9 mg (1 oz)	0.5 mg	24
Popcorn	3.1 mg	0.7 mg (3 cups air-popped)	0.8 mg	44
Bacon	3.1 mg	0.7 mg (3 slices)	0.7 mg	11
Rice cakes	3 mg	0.5 mg (2 cakes)	0.8 mg	28
Salami	2.9 mg	0.8 mg (1 oz)	0.9 mg	6
Mozzarella	2.9 mg	0.8 mg (1 oz)	1 mg	16
Feta cheese	2.9 mg	0.8 mg (1 oz)	1.1 mg	9
Venison	2.8 mg	2.3 mg (3 oz cooked)	1.7 mg	61
Parmesan cheese	2.8 mg	0.3 mg (2 tbsp grated)	0.7 mg	27
Mussels	2.7 mg	2.3 mg (3 oz cooked)	1.6 mg	65
Duck	2.6 mg	2.2 mg (3 oz, meat only)	1.3 mg	36
Hamburger	2.5 mg	2.3 mg (1 single hamburger)	0.8 mg	19
Peanut butter	2.5 mg	0.8 mg (2 tbsp)	0.4 mg	25
Hazelnuts	2.5 mg	0.7 mg (1 oz)	0.4 mg	46
Pork tenderloin	2.4 mg	2.1 mg (3 oz roasted)	1.7 mg	54
Milk chocolate	2.3 mg	1 mg (1 bar)	0.4 mg	5
Pork chop	2.2 mg	3.1 mg (1 chop)	1.2 mg	41
Pistachios	2.2 mg	0.6 mg (1 oz)	0.4 mg	35
Döner kebab	2.1 mg	6.7 mg (1 pita or wrap)	1.1 mg	23
Granola bar	2 mg	0.5 mg (1 bar)	0.4 mg	17
Hot dog	2 mg	1 mg (1 frank)	0.6 mg	6
Chicken thigh	1.9 mg	1 mg (1 thigh, meat only)	1.1 mg	38
Pork sausage	1.9 mg	0.9 mg (2 links)	0.5 mg	7
Whole wheat bread	1.8 mg	0.6 mg (1 slice)	0.7 mg	40
Turkey breast	1.7 mg	1.5 mg (3 oz roasted)	1.2 mg	55
Chicken wings	1.6 mg	1.7 mg (3 wings)	0.6 mg	24
Shrimp	1.6 mg	1.4 mg (3 oz cooked)	1.7 mg	68
Chickpeas	1.5 mg	2.5 mg (1 cup cooked)	0.9 mg	57
Lahmacun	1.5 mg	2.5 mg (1 lahmacun)	0.7 mg	26
Maple syrup	1.5 mg	0.3 mg (1 tbsp)	0.6 mg	3
Hummus	1.4 mg	0.4 mg (2 tbsp)	0.6 mg	31
Edamame	1.4 mg	2.1 mg (1 cup shelled)	1.1 mg	73
Ham	1.4 mg	0.8 mg (2 slices)	0.8 mg	22
Whole wheat pasta	1.3 mg	1.9 mg (1 cup cooked)	0.9 mg	43
Wild rice	1.3 mg	2.2 mg (1 cup cooked)	1.3 mg	36
Cheese pizza	1.3 mg	1.4 mg (1 slice)	0.5 mg	20
Sardines	1.3 mg	1.2 mg (1 can, drained)	0.6 mg	58
Corn tortilla	1.3 mg	0.3 mg (1 tortilla)	0.6 mg	39
Macadamia nuts	1.3 mg	0.4 mg (1 oz)	0.2 mg	17
Eggs	1.3 mg	0.6 mg (1 large egg)	0.9 mg	41
Lentils	1.3 mg	2.5 mg (1 cup cooked)	1.1 mg	72
Green peas	1.2 mg	0.9 mg (1/2 cup)	1.5 mg	82
Garlic	1.2 mg	<0.1 mg (1 clove)	0.8 mg	64
Rye bread	1.1 mg	0.4 mg (1 slice)	0.4 mg	23
Tempeh	1.1 mg	1 mg (3 oz)	0.6 mg	49
Black beans	1.1 mg	1.9 mg (1 cup cooked)	0.8 mg	70
Coconut meat	1.1 mg	0.5 mg (1 piece)	0.3 mg	5
Quinoa	1.1 mg	2 mg (1 cup cooked)	0.9 mg	50
Kidney beans	1.1 mg	1.9 mg (1 cup cooked)	0.8 mg	66
Navy beans	1 mg	1.9 mg (1 cup cooked)	0.7 mg	69
Chicken breast	1 mg	1.2 mg (1 portion)	0.6 mg	53
Split peas	1 mg	2 mg (1 cup cooked)	0.8 mg	63
Pinto beans	1 mg	1.7 mg (1 cup cooked)	0.7 mg	66
Millet	0.9 mg	1.6 mg (1 cup cooked)	0.8 mg	30
Barley	0.8 mg	1.3 mg (1 cup cooked)	0.7 mg	34
Brown rice	0.7 mg	1.4 mg (1 cup cooked)	0.6 mg	28
Menemen	0.6 mg	1.7 mg (1 serving)	0.6 mg	65
Plain yogurt	0.6 mg	1.4 mg (1 cup)	1 mg	30
Turkish lentil soup	0.5 mg	1.4 mg (1 bowl)	0.7 mg	45
Kefir	0.5 mg	1.1 mg (1 cup)	1.1 mg	76

Source: USDA FoodData Central. Last updated October 8, 2026.