What foods are highest in Zinc?

Wheat Germ (6.1 mg per 50 g serving, 56% DV); Green Tea (Matcha) (6.2 mg per 100 g serving, 56% DV); Beef Sirloin (4.5 mg per 85 g serving, 41% DV).

How much Zinc do I need per day?

The daily value for Zinc is 11 mg. 100+ enzymes; immune function, wound healing, DNA synthesis.

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
Wheat Germ
Grain
56% DV
6.1 mg / 50 g
95
2
Green Tea (Matcha)
Beverages
56% DV
6.2 mg / 100 g
94
3
Beef Sirloin
Meat
41% DV
4.5 mg / 85 g
82
4
Lupin
Legume
39% DV
4.3 mg / 90 g
94
5
Crab
Seafood
36% DV
4 mg / 85 g
79
6
Bison
Meat
35% DV
3.9 mg / 85 g
81
7
Turkey Thigh
Meat
32% DV
3.5 mg / 85 g
79
8
Blackeye Pea
Legume
30% DV
3.3 mg / 90 g
79
9
Beef
Meat
30% DV
3.3 mg / 85 g
71
10
Hearts Of Palm
Vegetable
29% DV
3.2 mg / 85 g
81
11
Mungo Bean
Legume
27% DV
3 mg / 90 g
93
12
Pepeao
Vegetable
27% DV
3 mg / 40 g
84
13
Wild Rice
Grain
27% DV
2.9 mg / 50 g
64
14
Chickpea
Legume
26% DV
2.8 mg / 90 g
94
15
Broadbeans (Fava Beans)
Legume
26% DV
2.8 mg / 90 g
93
16
Ground Turkey
Meat
26% DV
2.9 mg / 85 g
85
17
Oaxaca
Dairy
26% DV
2.9 mg / 100 g
68
18
Hemp Seeds
Nuts & Seeds
25% DV
2.8 mg / 28 g
94
19
Natto
Legume
25% DV
2.7 mg / 90 g
90
20
Roast Beef
Meat
25% DV
2.7 mg / 85 g
77
21
Lamb
Meat
25% DV
2.7 mg / 85 g
71
22
Einkorn
Grain
24% DV
2.6 mg / 50 g
84
23
Chickpeas (Garbanzo Beans, Bengal Gram)
Legume
23% DV
2.5 mg / 90 g
95
24
Pigeon Peas (Red Gram)
Legume
23% DV
2.5 mg / 90 g
93
25
Chicken Thigh
Meat
22% DV
2.4 mg / 85 g
75
26
Chicken Drumstick
Meat
22% DV
2.5 mg / 85 g
72
27
Fresco (Solid)
Dairy
22% DV
2.4 mg / 100 g
56
28
Fireweed
Vegetable
21% DV
2.3 mg / 85 g
93
29
Kanpyo
Vegetable
21% DV
2.3 mg / 40 g
92
30
Miso
Legume
21% DV
2.3 mg / 90 g
83
31
Egg Yolk
Eggs
21% DV
2.3 mg / 100 g
82
32
Pork Loin
Meat
21% DV
2.3 mg / 85 g
81
33
Liquid Egg Yolk (Plain, No Salt Or Sugar)
Eggs
21% DV
2.3 mg / 100 g
75
34
Wheat Bran
Grain
20% DV
2.2 mg / 30 g
94
35
Seaweed
Vegetable
20% DV
2.2 mg / 85 g
91
36
Khorasan
Grain
20% DV
2.2 mg / 50 g
83
37
Pumpkin Seeds (Pepitas)
Nuts & Seeds
20% DV
2.2 mg / 28 g
82
38
Pork
Meat
20% DV
2.2 mg / 85 g
71
39
Pork Tenderloin
Meat
19% DV
2 mg / 85 g
80
40
Goose
Meat
18% DV
2 mg / 85 g
81
41
Farro
Grain
18% DV
2 mg / 50 g
74
42
Cacao Powder
Nuts & Seeds
17% DV
1.9 mg / 28 g
93
43
Teff
Grain
17% DV
1.8 mg / 50 g
88
44
Lemon Grass (Citronella)
Vegetable
17% DV
1.9 mg / 85 g
83
45
Pastrami
Meat
17% DV
1.8 mg / 85 g
75
46
Peanut Flour
Legume
16% DV
1.8 mg / 30 g
95
47
Rice Bran
Grain
16% DV
1.8 mg / 30 g
93
48
Mothbean
Legume
16% DV
1.7 mg / 90 g
81
49
Triticale
Grain
16% DV
1.7 mg / 50 g
69
50
Bratwurst
Meat
16% DV
1.8 mg / 85 g
62
51
Spelt
Grain
15% DV
1.6 mg / 50 g
89
52
Veal
Meat
15% DV
1.7 mg / 85 g
80
53
Cashews
Nuts & Seeds
15% DV
1.6 mg / 28 g
78
54
Chicken Wing
Meat
15% DV
1.6 mg / 85 g
74
55
Poultry
Meat
15% DV
1.6 mg / 85 g
73
56
Quinoa
Grain
14% DV
1.6 mg / 50 g
87
57
Turkey
Meat
14% DV
1.5 mg / 85 g
78
58
Chia Seed
Grain
14% DV
1.6 mg / 28 g
77
59
Ham
Meat
14% DV
1.5 mg / 85 g
66
60
Wheat
Grain
13% DV
1.4 mg / 50 g
94

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.