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Top 100 Foods With Zinc - Care Omnia Nutrition

Image of Kellogg's Product 19 that contains zinc
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:

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

Want to learn more about zinc?

Then we recommend you check out our article named What Is Zinc & What Foods Can I Find It In?

You can also search for a specific food or nutrient through our Search Page.

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.

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.

RankFoods with Zincper 100gper Oz
198.9 mg28 mg
291 mg25.8 mg
387.1 mg24.7 mg
4
(Mollusks, Moist Heat)
78.6 mg22.3 mg
578.3 mg22.2 mg
666.7 mg18.9 mg
764.3 mg18.2 mg
863.3 mg17.9 mg
961 mg17.3 mg
10
(Complete Wheat Flakes)
51.7 mg14.7 mg
11Two foods with the same rank/nutrient values50 mg14.2 mg
12
(Made Without Fat)
48.3 mg13.7 mg
1346.8 mg13.3 mg
1445.2 mg12.8 mg
15
(White Sauce-Based)
45.2 mg12.8 mg
16Two foods with the same rank/nutrient values39.3 mg11.1 mg
1737.9 mg10.7 mg
18
(Coated, Made Without Fat)
37.6 mg10.7 mg
19
(Coated, Made With Fat)
36 mg10.2 mg
20Two foods with the same rank/nutrient values35.1 mg10 mg
(Unspecified Cooking Method)
fig 1. Foods with zinc rank 1 to 20

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 Ranked 21 - 40 With Zinc

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

RankFoods with Zincper 100gper Oz
21
(Mollusks, Moist Heat)
33.2 mg9.4 mg
2230 mg8.5 mg
2328.3 mg8 mg
2427.8 mg7.9 mg
25
(Dry Mix, Corn & Soy Flours)
23 mg6.5 mg
2618.9 mg5.4 mg
27Three foods with the same rank/nutrient values18.8 mg5.3 mg
(High Protein, Powder)
(High Protein, Powder, Not Further Specified)
(High Protein, Powder)
2818.6 mg5.3 mg
2918.2 mg5.2 mg
3018.1 mg5.1 mg
3118 mg5.1 mg
3217.9 mg5.1 mg
33Two foods with the same rank/nutrient values17.4 mg4.9 mg
34Five foods with the same rank/nutrient values17.3 mg4.9 mg
(High Protein, Powder)
(Sugar Free, Powder)
(High Protein, Whey Powder, 3-2-1 Plan, Unilever)
(Powder, 3-2-1 Plan, Unilever)
35Two foods with the same rank/nutrient values17.2 mg4.9 mg
3617.2 mg4.9 mg
37
(Cereals Ready-To-Eat)
17.1 mg4.8 mg
38
(Not Further Specified)
16.7 mg4.7 mg
39Two foods with the same rank/nutrient values16.7 mg4.7 mg
(Plain, Cereals Ready-To-Eat)
(Plain)
4016.6 mg4.7 mg
fig 2. Foods with zinc rank 21 to 40

Foods Ranked 41 - 57 With Zinc

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

RankFoods with Zincper 100gper Oz
41Two foods with the same rank/nutrient values16.4 mg4.6 mg
(Cereals Ready-To-Eat)
42Two foods with the same rank/nutrient values16.2 mg4.6 mg
(Cereals Ready-To-Eat)
4316.2 mg4.6 mg
44
(Regular, Cereals Ready-To-Eat)
16 mg4.5 mg
45Two foods with the same rank/nutrient values15.6 mg4.4 mg
46Three foods with the same rank/nutrient values15.4 mg4.4 mg
(Nutritional Drink Mix, Sugar Free, Powder)
(Chocolate, Sugar-Free, Not Reconstituted, Beverage)
47Five foods with the same rank/nutrient values15.3 mg4.3 mg
(Cereals Ready-To-Eat)
(Cereals Ready-To-Eat)
48Two foods with the same rank/nutrient values15.3 mg4.3 mg
49
(Chunky, Vitamin & Mineral Fortified)
15.1 mg4.3 mg
5014.7 mg4.2 mg
51Four foods with the same rank/nutrient values14.4 mg4.1 mg
(Smooth, Vitamin & Mineral Fortified)
(Vitamin & Mineral Fortified)
5214.1 mg4 mg
5311 foods with the same rank/nutrient values13.9 mg3.9 mg
(Cereals Ready-To-Eat)
54Two foods with the same rank/nutrient values13.9 mg3.9 mg
(Not Further Specified)
55
(With Sugar & Honey)
13.9 mg3.9 mg
56Five foods with the same rank/nutrient values13.8 mg3.9 mg
(Plain & Cinnamon)
(Cereals Ready-To-Eat)
(Plain, Cereals Ready-To-Eat)
57Four foods with the same rank/nutrient values13.6 mg3.9 mg
(Reduced Sugar, Dry Mix, Not Reconstituted)
(No Sugar Added)
(Dry Mix, Not Reconstituted)
fig 3. Foods with zinc rank 41 to 57

Didn't find the food you were looking for?

You can try searching for it using our search page.

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 CategoriesNumber of foods
in category
Alcoholic Beverages137
American Indian/Alaska Native Foods99
Baby Foods806
Baked Products922
Beef Products1012
Beverages629
Breakfast Cereals587
Candy, Sweets or Lollies419
Cereal Grains and Pasta445
Dairy and Egg Products796
Desserts460
Dressings and Condiments133
Fast Foods1009
Fats and Oils76
Finfish and Shellfish Products696
Fruits and Berries570
Lamb, Veal, and Game Products495
Legumes and Legume Products582
Meals, Entrees, and Side Dishes1827
Nuts and Seeds231
Pork Products425
Poultry Products824
Restaurant Foods109
Sauces and Gravies189
Sausages and Luncheon Meats335
Snacks477
Soups, Broths, and Stews395
Spices and Herbs104
Vegetables and Vegetable Products2084
fig 4. Food categories with foods that contain Zinc

Sara Niemelä

co-founder Care Omnia, Head Content Creator

Author Image of 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.