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Life is everything. Let's make it a healthy one!

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Life is everything. Let's make it a healthy one!

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Life is everything. Let's make it a healthy one!

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Top 100 Foods With Zinc - Care Omnia Nutrition




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Kellogg's Product 19 contains zinc

Zinc is an essential mineral that we can't do without.

Deficiency of zinc is a worldwide problem.

Zinc possesses many health benefits that's needed for your overall health.

Oysters contain more zinc per serving than any other food.

You find zinc-rich foods in:

  • Breakfast Cereals
  • Finfish and Shellfish Products
  • Meals, Entrees, and Side Dishes
  • Beverages
  • Dairy and Egg Products
  • Legumes and Legume Products
  • Sauces and Gravies

You can find a more detailed list of foods that contain zinc below.

Want to learn more about zinc?

Check out our article named: What Is Zinc & What Foods Can I Find It In?


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Ranked List Of 100 Foods With Zinc

Below you'll find a list of the top 100 foods that contain zinc. It's ranked from the food with the most amount to the food with the least amount.

For ease of use, we've grouped together all foods that share the same rank. Click on the rows with the symbol to show or hide the foods with the same rank.

By clicking on a food you'll get a list of all the nutrient content of that food.

Foods Ranked 1 - 20 With Zinc

Click on a food to explore all of the nutrients it contains.

RankFoodper 100gper Oz
1
98.9 mg
28 mg
2
91 mg
25.8 mg
3
87.1 mg
24.7 mg
4
(Mollusks, Moist Heat)
78.6 mg
22.3 mg
5
78.3 mg
22.2 mg
6
66.7 mg
18.9 mg
7
64.3 mg
18.2 mg
8
63.3 mg
17.9 mg
9
61 mg
17.3 mg
10
(Complete Wheat Flakes)
51.7 mg
14.7 mg
11
Two foods with same rank.
50 mg
14.2 mg
12
(Made Without Fat)
48.3 mg
13.7 mg
13
46.8 mg
13.3 mg
14
45.2 mg
12.8 mg
15
(White Sauce-Based)
45.2 mg
12.8 mg
16
Two foods with same rank.
39.3 mg
11.1 mg
17
37.9 mg
10.7 mg
18
(Coated, Made Without Fat)
37.6 mg
10.7 mg
19
(Coated, Made With Fat)
36 mg
10.2 mg
20
Two foods with same rank.
35.1 mg
10 mg
(Unspecified Cooking Method)

Figure 1. Foods with zinc rank 1 to 20


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Foods Ranked 21 - 40 With Zinc

Click on a food to explore all of the nutrients it contains.

RankFoodper 100gper Oz
21
(Mollusks, Moist Heat)
33.2 mg
9.4 mg
24
27.8 mg
7.9 mg
25
(Dry Mix, Corn & Soy Flours)
23 mg
6.5 mg
26
18.9 mg
5.4 mg
27
Three foods with same rank.
18.8 mg
5.3 mg
(High Protein, Powder)
(High Protein, Powder, Not Further Specified)
(High Protein, Powder, Beverages)
28
18.6 mg
5.3 mg
29
18.2 mg
5.2 mg
30
18.1 mg
5.1 mg
31
18 mg
5.1 mg
32
17.9 mg
5.1 mg
33
Two foods with same rank.
17.4 mg
4.9 mg
34
Five foods with same rank.
17.3 mg
4.9 mg
(High Protein, Powder)
(Sugar Free, Powder)
(Beverages, High Protein, Whey Powder, 3-2-1 Plan)
(Beverages, Powder, 3-2-1 Plan)
35
Two foods with same rank.
17.2 mg
4.9 mg
37
(Cereals Ready-To-Eat)
17.1 mg
4.8 mg
38
(Not Further Specified)
16.7 mg
4.7 mg
39
Two foods with same rank.
16.7 mg
4.7 mg
(Plain, Cereals Ready-To-Eat)
(Plain)
40
16.6 mg
4.7 mg

Figure 2. Foods with zinc rank 21 to 40


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Foods Ranked 41 - 57 With Zinc

Click on a food to explore all of the nutrients it contains.

RankFoodper 100gper Oz
41
Two foods with same rank.
16.4 mg
4.6 mg
42
Two foods with same rank.
16.2 mg
4.6 mg
(Cereals Ready-To-Eat)
43
16.2 mg
4.6 mg
44
(Regular, Cereals Ready-To-Eat)
16 mg
4.5 mg
45
Two foods with same rank.
15.6 mg
4.4 mg
46
Three foods with same rank.
15.4 mg
4.4 mg
(Nutritional Drink Mix, Sugar Free, Powder)
(Chocolate, Sugar-Free, Not Reconstituted, Beverage)
47
Five foods with same rank.
15.3 mg
4.3 mg
48
Two foods with same rank.
15.3 mg
4.3 mg
49
(Chunky, Vitamin & Mineral Fortified)
15.1 mg
4.3 mg
50
14.7 mg
4.2 mg
51
Four foods with same rank.
14.4 mg
4.1 mg
(Smooth, Vitamin & Mineral Fortified)
(Vitamin & Mineral Fortified)
52
14.1 mg
4 mg
53
11 foods with same rank.
13.9 mg
3.9 mg
54
Two foods with same rank.
13.9 mg
3.9 mg
(Not Further Specified)
55
(With Sugar & Honey)
13.9 mg
3.9 mg
56
Five foods with same rank.
13.8 mg
3.9 mg
(Plain & Cinnamon)
(Cereals Ready-To-Eat)
(Plain, Cereals Ready-To-Eat)
57
Four foods with same rank.
13.6 mg
3.9 mg
(Reduced Sugar, Dry Mix, Not Reconstituted)
(No Sugar Added, Beverages)
(Dry Mix, Not Reconstituted)

Figure 3. Foods with zinc rank 41 to 57


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Recommended High Quality Zinc Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We maintain a recommended page for Zinc supplements that's updated/reviewed several times a year.

Zinc Supplements Available Online

Here's a few supplements available through Amazon that contain zinc. Please click on the image or the link below for further details (#ad).

Foods In Different Categories With Zinc

The food categories below have foods that contain zinc.

Select a category to show a ranked list of all the foods in that category with zinc.

Food Categories
Alcoholic Beverages
American Indian/Alaska Native Foods
Baby Foods
Baked Products
Beef Products
Beverages
Breakfast Cereals
Candy, Sweets or Lollies
Cereal Grains and Pasta
Dairy and Egg Products
Desserts
Dressings and Condiments
Fast Foods
Fats and Oils
Finfish and Shellfish Products
Fruits and Berries
Lamb, Veal, and Game Products
Legumes and Legume Products
Meals, Entrees, and Side Dishes
Nuts and Seeds
Pork Products
Poultry Products
Restaurant Foods
Sauces and Gravies
Sausages and Luncheon Meats
Snacks
Soups, Broths, and Stews
Spices and Herbs
Vegetables and Vegetable Products

Sara Niemelä

co-founder Care Omnia, Head Content Creator




Sara
Niemelä

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.