Foods high in zinc (per serving)
100 whole foods ranked by zinc per common serving, from USDA FoodData Central. Mollusks, oyster leads with 77.3 mg per 3 oz (703% of the Daily Value), followed by Beef, chuck (10.4 mg) and Beef, ribeye filet (9.4 mg).
Zinc supports immune function, wound healing, taste and smell, and protein and DNA synthesis. The Daily Value is 11 mg. Oysters, red meat, poultry, beans, nuts and whole grains are good sources; zinc from plants is less well absorbed.
Top 10 at a glance
Top 10 foods highest in zinc
- Mollusks, oyster (eastern, canned)3 oz (85 g) · 58 kcal77.3 mg703% DV
- Beef, chuck (short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised)3 oz (85 g) · 190 kcal10.4 mg95% DV
- Beef, ribeye filet (boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled)3 oz (85 g) · 158 kcal9.4 mg85% DV
- Beef, chuck eye Country-Style ribs (boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised)3 oz (85 g) · 199 kcal9.3 mg85% DV
- Beef, top loin filet (boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled)3 oz (85 g) · 186 kcal9.3 mg84% DV
- Beef, ribeye petite roast (boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted)3 oz (85 g) · 139 kcal9.1 mg83% DV
- Beef, top loin petite roast (boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted)3 oz (85 g) · 181 kcal9.1 mg82% DV
- Lamb, foreshank (separable lean only, trimmed to 1/4" fat, choice, cooked, braised)3 oz (85 g) · 159 kcal7.4 mg67% DV
- Game meat, deer (shoulder clod, separable lean only, cooked, braised)3 oz (85 g) · 162 kcal7.3 mg67% DV
- Game meat, bison (chuck, shoulder clod, separable lean only, cooked, braised)3 oz (85 g) · 164 kcal7.3 mg67% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 11 mg.
| # | Food | Group | Serving | Zinc (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Mollusks, oyster (eastern, canned) | Fish and seafood | 3 oz (85 g) | 77.3 | 91 | 58 | |
| 2 | Beef, chuck (short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised) | Meat and poultry | 3 oz (85 g) | 10.4 | 12.3 | 190 | |
| 3 | Beef, ribeye filet (boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 9.4 | 11 | 158 | |
| 4 | Beef, chuck eye Country-Style ribs (boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 9.3 | 11 | 199 | |
| 5 | Beef, top loin filet (boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 9.3 | 10.9 | 186 | |
| 6 | Beef, ribeye petite roast (boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 9.1 | 10.7 | 139 | |
| 7 | Beef, top loin petite roast (boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 9.1 | 10.7 | 181 | |
| 8 | Lamb, foreshank (separable lean only, trimmed to 1/4" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 7.4 | 8.7 | 159 | |
| 9 | Game meat, deer (shoulder clod, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 7.3 | 8.6 | 162 | |
| 10 | Game meat, bison (chuck, shoulder clod, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 7.3 | 8.6 | 164 | |
| 11 | Lamb, shoulder (blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) | Meat and poultry | 3 oz (85 g) | 6.9 | 8.1 | 245 | |
| 12 | Lamb, Australian (imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 6.7 | 7.9 | 140 | |
| 13 | Crustaceans, crab (alaska king, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 6.5 | 7.6 | 82 | |
| 14 | Lamb, New Zealand (imported, fore-shank, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 6 | 7.1 | 178 | |
| 15 | Vermicelli, made from soy | Legumes | 1 cup (140 g) | 5.9 | 4.2 | 463 | |
| 16 | Veal, shank (fore and hind) (separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 5.8 | 6.8 | 150 | |
| 17 | Lamb, cubed for stew or kabob (leg and shoulder) (separable lean only, trimmed to 1/4" fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 5.6 | 6.6 | 190 | |
| 18 | Game meat, elk (ground, cooked, pan-broiled) | Meat and poultry | 3 oz (85 g) | 5.6 | 6.6 | 164 | |
| 19 | Bison, ground (grass-fed, cooked) | Meat and poultry | 3 oz (85 g) | 4.5 | 5.3 | 152 | |
| 20 | Veal, foreshank (osso buco, separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 4.5 | 5.3 | 133 | |
| 21 | Game meat, goat (cooked, roasted) | Meat and poultry | 3 oz (85 g) | 4.5 | 5.3 | 122 | |
| 22 | Lamb, rib (separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 4.5 | 5.3 | 200 | |
| 23 | Pork, fresh (shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised) | Meat and poultry | 3 oz (85 g) | 4.4 | 5.2 | 198 | |
| 24 | Beans, adzuki (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (230 g) | 4.1 | 1.8 | 294 | |
| 25 | Turkey, all classes (liver, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 3.9 | 4.5 | 161 | |
| 26 | Turkey, all classes (leg, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 3.6 | 4.3 | 177 | |
| 27 | Turkey thigh, pre-basted (meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 3.5 | 4.1 | 133 | |
| 28 | Pork, loin (leg cap steak, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 3.5 | 4.1 | 134 | |
| 29 | Crustaceans, lobster (northern, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 3.4 | 4 | 76 | |
| 30 | Turkey, whole (neck, meat only, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 3.4 | 4 | 138 | |
| 31 | Turkey, all classes (back, meat and skin, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 3.3 | 3.9 | 207 | |
| 32 | Veal, ground (cooked, broiled) | Meat and poultry | 3 oz (85 g) | 3.3 | 3.9 | 146 | |
| 33 | Dove, cooked | Meat and poultry | 3 oz (85 g) | 3.3 | 3.8 | 181 | |
| 34 | Chicken, broilers or fryers (neck, meat only, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 3.2 | 3.8 | 152 | |
| 35 | Turkey, ground (93% lean, 7% fat, pan-broiled crumbles) | Meat and poultry | 3 oz (85 g) | 3.2 | 3.8 | 181 | |
| 36 | Wheat, KAMUT khorasan (cooked) | Grains | 1 cup (172 g) | 3.2 | 1.8 | 227 | |
| 37 | Turkey, ground (85% lean, 15% fat, pan-broiled crumbles) | Meat and poultry | 3 oz (85 g) | 3 | 3.6 | 219 | |
| 38 | Cereals, oats (regular and quick, not fortified, dry) | Grains | 1 cup (81 g) | 2.9 | 3.6 | 307 | |
| 39 | Beans, white (mature seeds, canned) | Legumes | 1 cup (262 g) | 2.9 | 1.1 | 299 | |
| 40 | Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat)) | Nuts and seeds | 2 tbsp (28 g) | 2.9 | 10.4 | 170 | |
| 41 | Seeds, pumpkin and squash seeds (whole, roasted, without salt) | Nuts and seeds | 1 oz (85 seeds) (28 g) | 2.9 | 10.3 | 126 | |
| 42 | Seeds, sesame seed kernels (toasted, without salt added (decorticated)) | Nuts and seeds | 1 oz (28 g) | 2.9 | 10.2 | 161 | |
| 43 | Seeds, hemp seed (hulled) | Nuts and seeds | 1 oz (28 g) | 2.8 | 9.9 | 157 | |
| 44 | Teff, cooked | Grains | 1 cup (252 g) | 2.8 | 1.1 | 255 | |
| 45 | Pork loin, fresh (backribs, bone-in, cooked-roasted, lean only) | Meat and poultry | 3 oz (85 g) | 2.8 | 3.2 | 217 | |
| 46 | Goose, domesticated (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 2.7 | 3.2 | 202 | |
| 47 | Chicken, stewing (dark meat, meat only, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 2.7 | 3.1 | 219 | |
| 48 | Quail, cooked (total edible) | Meat and poultry | 3 oz (85 g) | 2.6 | 3.1 | 193 | |
| 49 | Lentils, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (198 g) | 2.5 | 1.3 | 230 | |
| 50 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (164 g) | 2.5 | 1.5 | 269 | |
| 51 | Pork, Leg sirloin tip roast (boneless, separable lean and fat, cooked, braised) | Meat and poultry | 3 oz (85 g) | 2.4 | 2.9 | 133 | |
| 52 | Spelt, cooked | Grains | 1 cup (194 g) | 2.4 | 1.2 | 246 | |
| 53 | Yogurt, plain (skim milk) | Dairy and eggs | 1 cup (8 fl oz) (245 g) | 2.4 | 1 | 137 | |
| 54 | Chicken, broilers or fryers (leg, meat only, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 2.4 | 2.8 | 157 | |
| 55 | Pork, shoulder (petite tender, boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 2.3 | 2.7 | 132 | |
| 56 | Mollusks, clam (mixed species, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 2.3 | 2.7 | 126 | |
| 57 | Mollusks, mussel (blue, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 2.3 | 2.7 | 146 | |
| 58 | Chicken, broilers or fryers (back, meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 2.3 | 2.6 | 203 | |
| 59 | Duck, domesticated (meat only, cooked, roasted) | Meat and poultry | 3 oz (85 g) | 2.2 | 2.6 | 171 | |
| 60 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 2.2 | 1.3 | 198 | |
| 61 | Wild rice, cooked | Grains | 1 cup (164 g) | 2.2 | 1.3 | 166 | |
| 62 | Seeds, sesame seeds (whole, dried) | Nuts and seeds | 1 oz (28 g) | 2.2 | 7.8 | 162 | |
| 63 | Chicken, broilers or fryers (thigh, meat only, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 2.2 | 2.6 | 166 | |
| 64 | Beans, cranberry (roman) (mature seeds, canned) | Legumes | 1 cup (260 g) | 2.2 | 0.8 | 216 | |
| 65 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 2.2 | 1.4 | 188 | |
| 66 | Seeds, pumpkin and squash seed kernels (roasted, without salt) | Nuts and seeds | 1 oz (28 g) | 2.2 | 7.6 | 163 | |
| 67 | Chicken, canned (no broth) | Meat and poultry | 3 oz (85 g) | 2.1 | 2.5 | 157 | |
| 68 | Pork, Shoulder breast (boneless, separable lean and fat, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 2.1 | 2.4 | 138 | |
| 69 | Game meat, rabbit (wild, cooked, stewed) | Meat and poultry | 3 oz (85 g) | 2 | 2.4 | 147 | |
| 70 | Beans, navy (mature seeds, canned) | Legumes | 1 cup (262 g) | 2 | 0.8 | 296 | |
| 71 | Quinoa, cooked | Grains | 1 cup (185 g) | 2 | 1.1 | 222 | |
| 72 | Tofu, raw (firm, prepared with calcium sulfate) | Legumes | 0.5 cup (126 g) | 2 | 1.6 | 181 | |
| 73 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 2 | 1.1 | 296 | |
| 74 | Peas, split (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (196 g) | 2 | 1 | 231 | |
| 75 | Beans, small white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (179 g) | 2 | 1.1 | 254 | |
| 76 | Mushrooms, shiitake (cooked, without salt) | Vegetables | 1 cup pieces (145 g) | 1.9 | 1.3 | 81 | |
| 77 | Beans, black (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (172 g) | 1.9 | 1.1 | 227 | |
| 78 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 1.9 | 1.2 | 134 | |
| 79 | Tempeh | Legumes | 1 cup (166 g) | 1.9 | 1.1 | 319 | |
| 80 | Peanuts, virginia (oil-roasted, without salt) | Legumes | 1 oz (28 g) | 1.9 | 6.6 | 164 | |
| 81 | Lima beans, large (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (188 g) | 1.8 | 0.9 | 216 | |
| 82 | Broadbeans (fava beans), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (170 g) | 1.7 | 1 | 187 | |
| 83 | Mung beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (202 g) | 1.7 | 0.8 | 212 | |
| 84 | Crustaceans, shrimp (mixed species, canned) | Fish and seafood | 3 oz (85 g) | 1.7 | 2 | 85 | |
| 85 | Bamboo shoots, raw | Vegetables | 1 cup (1/2" slices) (151 g) | 1.7 | 1.1 | 41 | |
| 86 | Nuts, cashew butter (plain, without salt added) | Nuts and seeds | 2 tbsp (32 g) | 1.7 | 5.2 | 188 | |
| 87 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 1.6 | 0.9 | 254 | |
| 88 | Nuts, pine nuts (dried) | Nuts and seeds | 1 oz (167 kernels) (28 g) | 1.6 | 5.7 | 191 | |
| 89 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 1.6 | 1 | 209 | |
| 90 | Nuts, cashew nuts (dry roasted, without salt added) | Nuts and seeds | 1 oz (28 g) | 1.6 | 5.6 | 163 | |
| 91 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) (248 g) | 1.6 | 0.6 | 151 | |
| 92 | Millet, cooked | Grains | 1 cup (174 g) | 1.6 | 0.9 | 207 | |
| 93 | Garlic, raw | Vegetables | 1 cup (136 g) | 1.6 | 1.2 | 203 | |
| 94 | Pasta, whole-wheat (cooked) | Grains | 1 cup spaghetti not packed (117 g) | 1.6 | 1.3 | 174 | |
| 95 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (168 g) | 1.5 | 0.9 | 203 | |
| 96 | Spaghetti, spinach (cooked) | Grains | 1 cup (140 g) | 1.5 | 1.1 | 182 | |
| 97 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 1.5 | 0.8 | 189 | |
| 98 | Nuts, pecans (dry roasted, without salt added) | Nuts and seeds | 1 oz (28 g) | 1.4 | 5.1 | 201 | |
| 99 | Rice, brown (long-grain, cooked) | Grains | 1 cup (202 g) | 1.4 | 0.7 | 248 | |
| 100 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 1.4 | 0.8 | 41 |
Zinc by food group
The best zinc sources within each group. Each heading opens the full group list.
Fruits high in zinc (50)
- Avocados, raw (all commercial varieties) · 1.3 mg per 1 avocado, NS as to Florida or California
- Horned melon (Kiwano) · 1 mg per 1 fruit (4-2/3" long x 2-3/4" dia)
- Pomegranates, raw · 1 mg per 1 pomegranate (4" dia)
- Blueberries, wild (frozen) · 0.9 mg per 1 cup, frozen
- Raspberries, frozen (red, unsweetened) · 0.4 mg per 1 cup, unthawed
- Blackberries, frozen (unsweetened) · 0.4 mg per 1 cup, unthawed
Vegetables high in zinc (50)
- Edamame, frozen (prepared) · 2.2 mg per 1 cup
- Mushrooms, shiitake (cooked, without salt) · 1.9 mg per 1 cup pieces
- Peas, green (cooked, boiled, drained, without salt) · 1.9 mg per 1 cup
- Bamboo shoots, raw · 1.7 mg per 1 cup (1/2" slices)
- Soybeans, green (cooked, boiled, drained, without salt) · 1.6 mg per 1 cup
- Pigeonpeas, immature seeds (raw) · 1.6 mg per 1 cup
Legumes high in zinc (39)
- Vermicelli, made from soy · 5.9 mg per 1 cup
- Beans, adzuki (mature seeds, cooked, boiled, without salt) · 4.1 mg per 1 cup
- Beans, white (mature seeds, canned) · 2.9 mg per 1 cup
- Lentils, mature seeds (cooked, boiled, without salt) · 2.5 mg per 1 cup
- Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) · 2.5 mg per 1 cup
- Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) · 2.2 mg per 1 cup
Nuts and seeds high in zinc (12)
- Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat)) · 2.9 mg per 2 tbsp
- Seeds, pumpkin and squash seeds (whole, roasted, without salt) · 2.9 mg per 1 oz (85 seeds)
- Seeds, sesame seed kernels (toasted, without salt added (decorticated)) · 2.9 mg per 1 oz
- Seeds, hemp seed (hulled) · 2.8 mg per 1 oz
- Seeds, sesame seeds (whole, dried) · 2.2 mg per 1 oz
- Seeds, pumpkin and squash seed kernels (roasted, without salt) · 2.2 mg per 1 oz
Grains high in zinc (17)
- Wheat, KAMUT khorasan (cooked) · 3.2 mg per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 2.9 mg per 1 cup
- Teff, cooked · 2.8 mg per 1 cup
- Spelt, cooked · 2.4 mg per 1 cup
- Wild rice, cooked · 2.2 mg per 1 cup
- Quinoa, cooked · 2 mg per 1 cup
Fish and seafood high in zinc (14)
- Mollusks, oyster (eastern, canned) · 77.3 mg per 3 oz
- Crustaceans, crab (alaska king, cooked, moist heat) · 6.5 mg per 3 oz
- Crustaceans, lobster (northern, cooked, moist heat) · 3.4 mg per 3 oz
- Mollusks, clam (mixed species, cooked, moist heat) · 2.3 mg per 3 oz
- Mollusks, mussel (blue, cooked, moist heat) · 2.3 mg per 3 oz
- Crustaceans, shrimp (mixed species, canned) · 1.7 mg per 3 oz
Meat and poultry high in zinc (50)
- Beef, chuck (short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised) · 10.4 mg per 3 oz
- Beef, ribeye filet (boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) · 9.4 mg per 3 oz
- Beef, chuck eye Country-Style ribs (boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised) · 9.3 mg per 3 oz
- Beef, top loin filet (boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled) · 9.3 mg per 3 oz
- Beef, ribeye petite roast (boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted) · 9.1 mg per 3 oz
- Beef, top loin petite roast (boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted) · 9.1 mg per 3 oz
Dairy and eggs high in zinc (17)
- Yogurt, plain (skim milk) · 2.4 mg per 1 cup (8 fl oz)
- Cheese, swiss · 1.2 mg per 1 oz
- Cheese, parmesan (grated) · 1.2 mg per 1 oz
- Cheese, gruyere · 1.1 mg per 1 oz
- Cheese, gouda · 1.1 mg per 1 oz
- Cheese, mexican (queso cotija) · 1.1 mg per 1 oz
Zinc in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for zinc is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in zinc?
Among whole foods in the USDA database, Mollusks, oyster (eastern, canned) has the most zinc per serving: 77.3 mg per 3 oz (703% of the Daily Value). Per 100 g it contains 91 mg.
Which fruit has the most zinc?
Avocados, raw (all commercial varieties), with 1.3 mg per 1 avocado, NS as to Florida or California (12% of the Daily Value). See the full list of fruits high in zinc below.
Which vegetable has the most zinc?
Edamame, frozen (prepared), with 2.2 mg per 1 cup (20% of the Daily Value). See the full list of vegetables high in zinc below.
How much zinc do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 11 mg of zinc for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in zinc?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 62 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in magnesium
- Foods high in iron
- Foods high in calcium
- Foods high in selenium
- Foods high in copper
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.