Nutrient list · USDA values per 100 g

Foods High in Zinc

Quick answer

Oysters comes first with 61 mg per 100 g. 84 foods in the CalorTracker database qualify, ranked highest first.

To qualify, a food needs zinc of at least 2.2 mg per 100 g, a fifth of the FDA Daily Value for zinc and the FDA's cutoff for a high claim on a label. 84 foods reach it, and Oysters comes first at 61 mg per 100 g.

This list ranks the amount of zinc USDA measured. It says nothing about how much of that zinc the body takes up, which differs between foods, and the figures are per 100 g rather than per serving.

Foods High in Zinc: 50 of 84 qualifying foods, ranked by zinc per 100 g
Food	Zinc per 100 g	Calories per 100 g
1.Oysters	61 mg	79 kcal
2.Hemp Seeds	9.9 mg	553 kcal
3.Beef Jerky	8.11 mg	410 kcal
4.Pumpkin Seeds	7.81 mg	559 kcal
5.Sesame Seeds	7.75 mg	573 kcal
6.Pine Nuts	6.45 mg	673 kcal
7.Ribeye Steak (Grilled)	6.34 mg	271 kcal
8.Ground Beef 80/20 (Cooked)	6.25 mg	270 kcal
9.Beef Brisket (Braised)	5.96 mg	291 kcal
10.Cashews	5.78 mg	553 kcal
11.Sirloin Steak (Broiled)	5.71 mg	183 kcal
12.Beef Liver	5.3 mg	191 kcal
13.Cashew Butter	5.16 mg	587 kcal
14.Ground Bison	5.14 mg	238 kcal
15.Lean Ground Beef 95/5 (Raw)	5.09 mg	137 kcal
16.Sunflower Seeds	5 mg	584 kcal
17.Flank Steak (Broiled)	4.9 mg	192 kcal
18.Beef Tenderloin (Broiled)	4.76 mg	267 kcal
19.Turkey Bacon	4.71 mg	368 kcal
20.Tahini	4.62 mg	595 kcal
21.Pork Spareribs (Braised)	4.6 mg	397 kcal
22.Chia Seeds	4.58 mg	486 kcal
23.Corned Beef	4.58 mg	251 kcal
24.Pecans	4.53 mg	691 kcal
25.Ground Beef 85/15 (Raw)	4.48 mg	215 kcal
26.Swiss Cheese	4.37 mg	393 kcal
27.Flaxseed	4.34 mg	534 kcal
28.Salami	4.2 mg	425 kcal
29.Ground Beef (80/20)	4.18 mg	254 kcal
30.Granola	4.17 mg	489 kcal
31.Angus Steak	4.12 mg	255 kcal
32.Brazil Nuts	4.06 mg	659 kcal
33.Mixed Nuts	4.06 mg	607 kcal
34.Lobster (Cooked)	4.05 mg	89 kcal
35.Chicken Liver	3.98 mg	167 kcal
36.Oatmeal (Dry)	3.97 mg	389 kcal
37.Gouda Cheese	3.9 mg	356 kcal
38.Crab (Blue, Cooked)	3.81 mg	83 kcal
39.Cheddar Cheese	3.64 mg	403 kcal
40.Red Lentils (Dry)	3.6 mg	358 kcal
41.Beef Taco	3.56 mg	249 kcal
42.Almond Butter	3.29 mg	614 kcal
43.Lentils (Dry)	3.27 mg	352 kcal
44.Bratwurst	3.25 mg	333 kcal
45.Provolone Cheese	3.23 mg	351 kcal
46.Trail Mix	3.22 mg	462 kcal
47.Hamburger	3.13 mg	288 kcal
48.Almonds	3.12 mg	579 kcal
49.Cheeseburger	3.12 mg	296 kcal
50.Quinoa (Uncooked)	3.1 mg	368 kcal

How this list is calculated

Foods are ranked by zinc per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.

USDA values are for the food as sold or cooked, so a fortified food such as a breakfast cereal shows the vitamins and minerals added to it.

This list draws on every food in the CalorTracker food database (461 foods). A food qualifies with zinc of at least 2.2 mg per 100 g. A food USDA has no measurement for is left out, never counted as zero. The cutoff is 20% of the FDA Daily Value for zinc, the share the FDA uses for a "high in" claim on a label; here it is applied to 100 g, not to a label serving.

84 foods qualify; the table shows the first 50.

Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.

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This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.

Source: USDA FoodData Central, retrieved October 22, 2026. How we calculate.