Zinc in Foods

Food Description Nutrients per Calorie Units Mgs Per Calorie Food Calorie Rank
Mollusks, oyster, eastern, wild, raw 1.3354 mg 90.81 68 1
Mollusks, oyster, eastern, farmed, raw 0.6427 mg 37.92 59 2
Mollusks, oyster, Pacific, raw 0.2052 mg 16.62 81 3
Crustaceans, crab, alaska king, raw 0.0708 mg 5.95 84 4
Crustaceans, spiny lobster, mixed species, raw 0.0506 mg 5.67 112 5
Mushrooms, brown, Italian, or Crimini, raw 0.05 mg 1.1 22 6
Gourd, white-flowered (calabash), raw 0.05 mg 0.7 14 7
Crustaceans, crab, dungeness, raw 0.0497 mg 4.27 86 8
Balsam-pear (bitter gourd), pods, raw 0.0471 mg 0.8 17 9
Waxgourd, (chinese preserving melon), raw 0.0469 mg 0.61 13 10
Endive, raw 0.0465 mg 0.79 17 11
Taro shoots, raw 0.0464 mg 0.51 11 12
Pork, fresh, variety meats & by-products, liver, raw 0.043 mg 5.76 134 13
Bamboo shoots, raw 0.0407 mg 1.1 27 14
Crustaceans, crab, blue, raw 0.0407 mg 3.54 87 15
Seaweed, irishmoss, raw 0.0398 mg 1.95 49 16
Amaranth leaves, raw 0.0391 mg 0.9 23 17
Chayote, fruit, raw 0.0389 mg 0.74 19 18
Goat, raw 0.0367 mg 4 109 19
Epazote, raw 0.0344 mg 1.1 32 20
Game meat, beefalo, composite of cuts, raw 0.034 mg 4.86 143 21
Crustaceans, lobster, northern, raw 0.0336 mg 3.02 90 22
Lamb, variety meats and by-products, liver, raw 0.0335 mg 4.66 139 23
Game meat, caribou, raw 0.0315 mg 4 127 24
Veal, variety meats and by-products, thymus, raw 0.0312 mg 3.09 99 25
Crustaceans, crab, queen, raw 0.0311 mg 2.8 90 26
Veal, variety meats and by-products, liver, raw 0.0301 mg 4.03 134 27
Seaweed, laver, raw 0.03 mg 1.05 35 28
Parsley, raw 0.0297 mg 1.07 36 29
Chrysanthemum leaves, raw 0.0296 mg 0.71 24 30
Mushrooms, raw 0.0292 mg 0.73 25 31
Seaweed, kelp, raw 0.0286 mg 1.23 43 32
Lamb, variety meats and by-products, spleen, raw 0.0281 mg 2.84 101 33
Cornsalad, raw 0.0281 mg 0.59 21 34
Pork, fresh, variety meats & by-products, kidneys, raw 0.0275 mg 2.75 100 35
Game meat, moose, raw 0.0275 mg 2.8 102 36
Beef, variety meats and by-products, liver, raw 0.0274 mg 3.92 143 37
New Zealand spinach, raw 0.0271 mg 0.38 14 38
Hyacinth beans, mature seeds, raw 0.027 mg 9.3 344 39
Radicchio, raw 0.027 mg 0.62 23 40
Chicken, broilers or fryers, giblets, raw 0.0268 mg 3.32 124 41
Chicken, roasting, giblets, raw 0.0267 mg 3.39 127 42
Jew's ear, (pepeao), raw 0.0264 mg 0.66 25 43
Chicken, capons, giblets, raw 0.026 mg 3.38 130 44
Mushrooms, shiitake, dried 0.0259 mg 7.66 296 45
Fireweed, leaves, raw 0.0258 mg 2.66 103 46
Game meat, bison, raw 0.0257 mg 2.8 109 47
Pork, fresh, variety meats and by-products, spleen, raw 0.0254 mg 2.54 100 48
Beef, variety meats and by-products, tripe, raw 0.0252 mg 2.47 98 49
Spinach, raw 0.0241 mg 0.53 22 50
Pork, fresh, variety meats and by-products, lungs, raw 0.0239 mg 2.03 85 51
Pork, fresh, variety meats and by-products, heart, raw 0.0237 mg 2.8 118 52
Jute, potherb, raw 0.0232 mg 0.79 34 53
Lamb, variety meats and by-products, kidneys, raw 0.0231 mg 2.24 97 54
Lemon grass (citronella), raw 0.0225 mg 2.23 99 55
Seaweed, agar, raw 0.0223 mg 0.58 26 56
Mollusks, cuttlefish, mixed species, raw 0.0219 mg 1.73 79 57
Game meat, horse, raw 0.0218 mg 2.9 133 58
Coriander leaves, raw 0.0217 mg 0.5 23 59
Game meat, elk, raw 0.0216 mg 2.4 111 60
Veal, trimmed retail cuts, separable lean and fat, raw 0.0213 mg 3.06 144 61
Mushroom, oyster, raw 0.0211 mg 0.78 37 62
Cauliflower, green, raw 0.0206 mg 0.64 31 63
Mollusks, octopus, common, raw 0.0205 mg 1.68 82 64
Beef, variety meats and by-products, heart, raw 0.0203 mg 2.38 117 65
Beef, variety meats and by-products, spleen, raw 0.0201 mg 2.11 105 66
Veal, variety meats and by-products, tongue, raw 0.0201 mg 2.63 131 67
Beet greens, raw 0.02 mg 0.38 19 68
Asparagus, raw 0.02 mg 0.46 23 69
Veal, variety meats and by-products, kidneys, raw 0.0199 mg 1.97 99 70
Game meat, buffalo, water, raw 0.0195 mg 1.93 99 71
Lamb, variety meats and by-products, lungs, raw 0.0189 mg 1.8 95 72
Chard, swiss, raw 0.0189 mg 0.36 19 73
Arugula, raw 0.0188 mg 0.47 25 74
Tomatoes, yellow, raw 0.0187 mg 0.28 15 75
Chives, raw 0.0187 mg 0.56 30 76
Mollusks, mussel, blue, raw 0.0186 mg 1.6 86 77
Turkey, all classes, giblets, raw 0.0185 mg 2.39 129 78
Mollusks, clam, mixed species, raw 0.0185 mg 1.37 74 79
Seeds, watermelon seed kernels, dried 0.0184 mg 10.24 557 80
Lettuce, iceberg (includes crisphead types), raw 0.0183 mg 0.22 12 81
Chicory greens, raw 0.0183 mg 0.42 23 82
Okra, raw 0.0182 mg 0.6 33 83
Nopales, raw 0.0181 mg 0.29 16 84
Chicken, stewing, giblets, raw 0.0179 mg 3.01 168 85
Lettuce, cos or romaine, raw 0.0179 mg 0.25 14 86
Cowpeas, catjang, mature seeds, raw 0.0178 mg 6.11 343 87
Beef, variety meats and by-products, lungs, raw 0.0175 mg 1.61 92 88
Game meat, deer, raw 0.0174 mg 2.09 120 89
Finfish, sunfish, pumpkin seed, raw 0.0174 mg 1.55 89 90
Beef, variety meats and by-products, kidneys, raw 0.0173 mg 1.85 107 91
Finfish, smelt, rainbow, raw 0.017 mg 1.65 97 92
Crustaceans, crayfish, mixed species, wild, raw 0.0169 mg 1.3 77 93
Mushrooms, enoki, raw 0.0168 mg 0.57 34 94
Wild rice, raw 0.0167 mg 5.96 357 95
Mollusks, squid, mixed species, raw 0.0166 mg 1.53 92 96
Veal, variety meats and by-products, spleen, raw 0.0164 mg 1.61 98 97
Lettuce, looseleaf, raw 0.0161 mg 0.29 18 98
Lamb, Australian, fresh, trimmed to 1/8" fat, raw 0.016 mg 3.67 229 99
Cucumber, with peel, raw 0.0154 mg 0.2 13 100
Lamb, variety meats and by-products, heart, raw 0.0153 mg 1.87 122 101
Beans, adzuki, mature seeds, raw 0.0153 mg 5.04 329 102
Celtuce, raw 0.015 mg 0.27 18 103
Radishes, raw 0.015 mg 0.3 20 104
Wasabi, root, raw 0.0149 mg 1.62 109 105
Cabbage, chinese (pak-choi), raw 0.0146 mg 0.19 13 106
Cabbage, chinese (pe-tsai), raw 0.0144 mg 0.23 16 107
Broccoli, flower clusters, raw 0.0143 mg 0.4 28 108
Broccoli, raw 0.0143 mg 0.4 28 109
Veal, variety meats and by-products, pancreas, raw 0.0143 mg 2.6 182 110
Crustaceans, crayfish, mixed species, farmed, raw 0.014 mg 1.01 72 111
Seeds, pumpkin and squash seed kernels, dried 0.0138 mg 7.46 541 112
Turkey, all classes, meat and skin, raw 0.0138 mg 2.2 160 113
Seeds, sesame seeds, whole, dried 0.0135 mg 7.75 573 114
Pork, fresh, variety meats and by-products, tongue, raw 0.0134 mg 3.01 225 115
Veal, variety meats and by-products, heart, raw 0.0134 mg 1.47 110 116
Pork, fresh, variety meats & by-products, pancreas, raw 0.0132 mg 2.62 199 117
Finfish, anchovy, european, raw 0.0131 mg 1.72 131 118
Lettuce, butterhead, boston, & bibb types, raw 0.0131 mg 0.17 13 119
Finfish, pout, ocean, raw 0.013 mg 1.03 79 120
Squash, summer, all varieties, raw 0.013 mg 0.26 20 121
Beef, carcass, separable lean and fat, select, raw 0.0129 mg 3.59 278 122
Veal, variety meats and by-products, lungs, raw 0.0129 mg 1.16 90 123
Beef, variety meats and by-products, tongue, raw 0.0128 mg 2.87 224 124
Lupins, mature seeds, raw 0.0128 mg 4.75 371 125
Pork, fresh, variety meats & by-products, stomach, raw 0.0128 mg 2.01 157 126
Lamb, variety meats and by-products, pancreas, raw 0.0127 mg 1.93 152 127
Potato, flesh and skin, raw 0.0127 mg 0.33 26 128
Quail, meat and skin, raw 0.0126 mg 2.42 192 129
Lamb, domestic, trimmed to 1/4" fat, choice, raw 0.0125 mg 3.33 267 130
Pumpkin, raw 0.0123 mg 0.32 26 131
Beef, carcass, separable lean and fat, choice, raw 0.0123 mg 3.57 291 132
Finfish, perch, mixed species, raw 0.0122 mg 1.11 91 133
Onions, spring, scallions (includes tops and bulb), raw 0.0122 mg 0.39 32 134
Horseradish-tree, pods, raw 0.0122 mg 0.45 37 135
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