Foods highest in Zinc per 100 g (USDA)
USDA food records ranked by zinc per 100 g, with the share of the 11 mg Daily Value.
- Unit:
- mg per 100 g
- Daily Value:
- 11 mg
- Datasets:
- Foundation Foods, SR Legacy and FNDDS
Zinc is a cofactor for many enzymes and is needed for protein synthesis and immune function. USDA reports total zinc as an element. The Daily Value is 11 mg.
Oysters are in a class of their own, followed by beef, wheat germ, pumpkin and hemp seeds, and fortified cereals. Whole grains and legumes contain zinc but also phytate, which lowers its absorption; the ranking does not account for that.
Top 100 foods by Zinc per 100 g
13,206 of 13,621 Normal catalog records report this nutrient (Foundation Foods: 369/397 · SR Legacy: 7,406/7,793 · FNDDS: 5,431/5,431). Records without a value are not ranked.
How to read this ranking
Animal foods and seeds dominate the top; dry seeds rank high partly because they contain little water. Fortified cereal values reflect the manufacturer's addition at the time of the record.
Values are USDA amounts per 100 g of edible portion, ordered as reported; this is information, not dietary advice. Methodology