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Foods High in Zinc

60 whole foods ranked by how much Zinc a typical serving delivers, shown as a percentage of the 11 mg daily value (≥10% per serving = a good source). 100+ enzymes; immune function, wound healing, DNA synthesis.

What Zinc does in the body →
  1. 1
    Wheat Germ
    Grain
    56% DV
    6.1 mg / 50 g
    95
  2. 2
    Green Tea (Matcha)
    Beverages
    56% DV
    6.2 mg / 100 g
    94
  3. 3
    Beef Sirloin
    Meat
    41% DV
    4.5 mg / 85 g
    81
  4. 4
    Lupin
    Legume
    39% DV
    4.3 mg / 90 g
    95
  5. 5
    Crab
    Seafood
    36% DV
    4 mg / 85 g
    78
  6. 6
    Bison
    Meat
    35% DV
    3.9 mg / 85 g
    83
  7. 7
    Turkey Thigh
    Meat
    32% DV
    3.5 mg / 85 g
    78
  8. 8
    Blackeye Pea
    Legume
    30% DV
    3.3 mg / 90 g
    74
  9. 9
    Beef
    Meat
    30% DV
    3.3 mg / 85 g
    72
  10. 10
    Hearts Of Palm
    Vegetable
    29% DV
    3.2 mg / 85 g
    79
  11. 11
    Mungo Bean
    Legume
    27% DV
    3 mg / 90 g
    93
  12. 12
    Pepeao
    Vegetable
    27% DV
    3 mg / 40 g
    83
  13. 13
    Wild Rice
    Grain
    27% DV
    2.9 mg / 50 g
    67
  14. 14
    Broadbeans (Fava Beans)
    Legume
    26% DV
    2.8 mg / 90 g
    93
  15. 15
    Ground Turkey
    Meat
    26% DV
    2.9 mg / 85 g
    83
  16. 16
    Chickpea
    Legume
    26% DV
    2.8 mg / 90 g
    75
  17. 17
    Oaxaca
    Dairy
    26% DV
    2.9 mg / 100 g
    61
  18. 18
    Hemp Seeds
    Nuts & Seeds
    25% DV
    2.8 mg / 28 g
    92
  19. 19
    Natto
    Legume
    25% DV
    2.7 mg / 90 g
    90
  20. 20
    Roast Beef
    Meat
    25% DV
    2.7 mg / 85 g
    79
  21. 21
    Lamb
    Meat
    25% DV
    2.7 mg / 85 g
    72
  22. 22
    Einkorn
    Grain
    24% DV
    2.6 mg / 50 g
    88
  23. 23
    Chickpeas (Garbanzo Bean
    Legume
    23% DV
    2.5 mg / 90 g
    95
  24. 24
    Pigeon Peas (Red Gram)
    Legume
    23% DV
    2.5 mg / 90 g
    93
  25. 25
    Chicken Drumstick
    Meat
    22% DV
    2.5 mg / 85 g
    71
  26. 26
    Chicken Thigh
    Meat
    22% DV
    2.4 mg / 85 g
    71
  27. 27
    Fresco (Solid)
    Dairy
    22% DV
    2.4 mg / 100 g
    58
  28. 28
    Fireweed
    Vegetable
    21% DV
    2.3 mg / 85 g
    93
  29. 29
    Kanpyo
    Vegetable
    21% DV
    2.3 mg / 40 g
    93
  30. 30
    Miso
    Legume
    21% DV
    2.3 mg / 90 g
    84
  31. 31
    Pork Loin
    Meat
    21% DV
    2.3 mg / 85 g
    80
  32. 32
    Egg Yolk
    Eggs
    21% DV
    2.3 mg / 100 g
    78
  33. 33
    Liquid Egg Yolk (Plain
    Dairy
    21% DV
    2.3 mg / 100 g
    78
  34. 34
    Wheat Bran
    Grain
    20% DV
    2.2 mg / 30 g
    94
  35. 35
    Seaweed
    Vegetable
    20% DV
    2.2 mg / 85 g
    91
  36. 36
    Pumpkin Seeds (Pepitas)
    Nuts & Seeds
    20% DV
    2.2 mg / 28 g
    89
  37. 37
    Khorasan
    Grain
    20% DV
    2.2 mg / 50 g
    87
  38. 38
    Pork
    Meat
    20% DV
    2.2 mg / 85 g
    72
  39. 39
    Pork Tenderloin
    Meat
    19% DV
    2 mg / 85 g
    80
  40. 40
    Chorizo Pork Sausage
    Meat
    19% DV
    2 mg / 85 g
    45
  41. 41
    Goose
    Meat
    18% DV
    2 mg / 85 g
    81
  42. 42
    Farro
    Grain
    18% DV
    2 mg / 50 g
    77
  43. 43
    Teff
    Grain
    17% DV
    1.8 mg / 50 g
    88
  44. 44
    Lemon Grass (Citronella)
    Vegetable
    17% DV
    1.9 mg / 85 g
    82
  45. 45
    Cacao Powder
    Nuts & Seeds
    17% DV
    1.9 mg / 28 g
    78
  46. 46
    Pastrami
    Meat
    17% DV
    1.8 mg / 85 g
    75
  47. 47
    Peanut Flour
    Legume
    16% DV
    1.8 mg / 30 g
    95
  48. 48
    Rice Bran
    Grain
    16% DV
    1.8 mg / 30 g
    93
  49. 49
    Mothbean
    Legume
    16% DV
    1.7 mg / 90 g
    81
  50. 50
    Triticale
    Grain
    16% DV
    1.7 mg / 50 g
    74
  51. 51
    Bratwurst
    Meat
    16% DV
    1.8 mg / 85 g
    56
  52. 52
    Spelt
    Grain
    15% DV
    1.6 mg / 50 g
    91
  53. 53
    Cashews
    Nuts & Seeds
    15% DV
    1.6 mg / 28 g
    81
  54. 54
    Veal
    Meat
    15% DV
    1.7 mg / 85 g
    78
  55. 55
    Chicken Wing
    Meat
    15% DV
    1.6 mg / 85 g
    71
  56. 56
    Poultry
    Meat
    15% DV
    1.6 mg / 85 g
    65
  57. 57
    Quinoa
    Grain
    14% DV
    1.6 mg / 50 g
    88
  58. 58
    Chia Seed
    Grain
    14% DV
    1.6 mg / 28 g
    81
  59. 59
    Turkey
    Meat
    14% DV
    1.5 mg / 85 g
    80
  60. 60
    Ham
    Meat
    14% DV
    1.5 mg / 85 g
    63
Keep exploring:All nutrients →·Whole-foods catalog →·Zinc reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 11 mg daily value. Educational reference, not medical advice.