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Foods high in zinc

The most zinc per typical portion among 13,276 USDA reference foods: oyster, 77 mg in 3 oz, 700% of the 11 mg Daily Value. 142 of the 1,029 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most zinc per portion?

  1. 1
    Oyster
    Mollusks, oyster, eastern, canned · 3 oz (85 g)
    77mg700% DV · 91 mg per 100 g · 268 mg per 200 calories
  2. 2
    Chicken heart
    Chicken, heart, all classes, cooked, simmered · 1 cup, chopped or diced (145 g)
    11mg100% DV · 7.3 mg per 100 g · 7.9 mg per 200 calories
  3. 3
    Beef chuck
    Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised · 3 oz (85 g)
    10mg91% DV · 12 mg per 100 g · 11 mg per 200 calories
  4. 4
    10mg91% DV · 12 mg per 100 g · 12 mg per 200 calories
  5. 5
    Beef
    Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled · 3 oz (85 g)
    9.4mg85% DV · 11 mg per 100 g · 12 mg per 200 calories
  6. 6
    Beef rib
    Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised · 3 oz (85 g)
    9.3mg85% DV · 11 mg per 100 g · 9.4 mg per 200 calories
  7. 7
    Beef shank
    Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered · 3 oz (85 g)
    8.9mg81% DV · 10 mg per 100 g · 10 mg per 200 calories
  8. 8
    Beef loin
    Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled · 3 oz (85 g)
    8.7mg79% DV · 10 mg per 100 g · 8.6 mg per 200 calories
  9. 9
    Beef shoulder
    Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled · 3 oz (85 g)
    8.4mg76% DV · 9.9 mg per 100 g · 11 mg per 200 calories
  10. 10
    Lamb
    Lamb, foreshank, separable lean only, trimmed to 1/4" fat, choice, cooked, braised · 3 oz (85 g)
    7.4mg67% DV · 8.7 mg per 100 g · 9.3 mg per 200 calories
  11. 11
    Beef skirt
    Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled · 3 oz (85 g)
    7.2mg65% DV · 8.5 mg per 100 g · 7.6 mg per 200 calories
  12. 12
    Beef brisket
    Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised · 3 oz (85 g)
    7.1mg65% DV · 8.4 mg per 100 g · 8.5 mg per 200 calories
  13. 13
    Goat
    Goat · 1 cup (135 g)
    7.1mg65% DV · 5.2 mg per 100 g · 7.4 mg per 200 calories
  14. 14
    Miso
    Miso · 1 cup (275 g)
    7.0mg64% DV · 2.6 mg per 100 g · 2.6 mg per 200 calories
  15. 15
    Lamb shoulder
    Lamb, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised · 3 oz (85 g)
    6.9mg63% DV · 8.1 mg per 100 g · 5.6 mg per 200 calories
  16. 16
    Beef round
    Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled · 3 oz (85 g)
    6.9mg63% DV · 8.1 mg per 100 g · 10 mg per 200 calories
  17. 17
    6.7mg61% DV · 7.9 mg per 100 g · 7.2 mg per 200 calories
  18. 18
    Crab
    Crustaceans, crab, alaska king, cooked, moist heat · 3 oz (85 g)
    6.5mg59% DV · 7.6 mg per 100 g · 16 mg per 200 calories
  19. 19
    Veal shoulder
    Veal, shoulder, blade, separable lean only, cooked, braised · 3 oz (85 g)
    6.3mg57% DV · 7.4 mg per 100 g · 7.5 mg per 200 calories
  20. 20
    Spiny lobster
    Crustaceans, spiny lobster, mixed species, cooked, moist heat · 3 oz (85 g)
    6.2mg56% DV · 7.3 mg per 100 g · 10 mg per 200 calories
  21. 21
    Steak
    Steak, NS as to type of meat, NS as to fat eaten · 1 thin (120 g)
    6.1mg55% DV · 5.1 mg per 100 g · 4.4 mg per 200 calories
  22. 22
    Ground beef
    Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-browned · 3 oz (85 g)
    6.1mg55% DV · 7.2 mg per 100 g · 8.2 mg per 200 calories
  23. 23
    Meat
    Meat, NFS · 1 cup (135 g)
    6.0mg55% DV · 4.4 mg per 100 g · 4.1 mg per 200 calories
  24. 24
    Vermicelli
    Vermicelli, made from soy · 1 cup (140 g)
    5.9mg54% DV · 4.2 mg per 100 g · 2.6 mg per 200 calories
  25. 25
    Venison
    Venison, NFS · 1 cup (135 g)
    5.9mg54% DV · 4.4 mg per 100 g · 5.2 mg per 200 calories
  26. 26
    Beef flank
    Beef, New Zealand, imported, flank, separable lean only, cooked, braised · 3 oz (85 g)
    5.9mg54% DV · 6.9 mg per 100 g · 7.1 mg per 200 calories
  27. 27
    Ground turkey
    Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles · 1 paired cooked w crumbles (155 g)
    5.8mg53% DV · 3.8 mg per 100 g · 3.4 mg per 200 calories
  28. 28
    Baked beans
    Beans, baked, canned, plain or vegetarian · 1 cup (254 g)
    5.8mg53% DV · 2.3 mg per 100 g · 4.9 mg per 200 calories
  29. 29
    Veal shank
    Veal, shank (fore and hind), separable lean only, cooked, braised · 3 oz (85 g)
    5.8mg53% DV · 6.8 mg per 100 g · 7.7 mg per 200 calories
  30. 30
    5.8mg53% DV · 18 mg per 100 g · 9.1 mg per 200 calories
  31. 31
    5.7mg52% DV · 6.7 mg per 100 g · 8.1 mg per 200 calories
  32. 32
    Hyacinth-beans
    Hyacinth beans, mature seeds, cooked, boiled, without salt · 1 cup (194 g)
    5.5mg50% DV · 2.9 mg per 100 g · 4.9 mg per 200 calories
  33. 33
    Turkey back
    Turkey, all classes, back, meat and skin, cooked, roasted · 1 cup, chopped or diced (140 g)
    5.5mg50% DV · 3.9 mg per 100 g · 3.2 mg per 200 calories
  34. 34
    Pork loin
    Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted · 1 rack (138 g)
    5.4mg49% DV · 3.9 mg per 100 g · 3.5 mg per 200 calories
  35. 35
    Turkey neck
    Turkey, neck · 1 cup, diced, cooked (135 g)
    5.4mg49% DV · 4.0 mg per 100 g · 5.0 mg per 200 calories
  36. 36
    Dove, cooked (includes squab)
    1 cup, chopped or diced (140 g)
    5.4mg49% DV · 3.8 mg per 100 g · 3.6 mg per 200 calories
  37. 37
    Natto
    Natto · 1 cup (175 g)
    5.3mg48% DV · 3.0 mg per 100 g · 2.9 mg per 200 calories
  38. 38
    Veal
    Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised · 3 oz (85 g)
    5.1mg46% DV · 6.0 mg per 100 g · 6.4 mg per 200 calories
  39. 39
    Veal rib
    Veal, rib, separable lean only, cooked, braised · 3 oz (85 g)
    5.1mg46% DV · 6.0 mg per 100 g · 5.5 mg per 200 calories
  40. 40
    Chili beans
    Beans, chili, barbecue, ranch style, cooked · 1 cup (253 g)
    5.1mg46% DV · 2.0 mg per 100 g · 4.1 mg per 200 calories
  41. 41
    Beef composite
    Beef composite, separable lean only, trimmed to 1/8" fat, choice, cooked · 3 oz (85 g)
    5.0mg45% DV · 5.8 mg per 100 g · 5.8 mg per 200 calories
  42. 42
    Beef sirloin
    Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled · 3 oz (85 g)
    4.9mg45% DV · 5.8 mg per 100 g · 6.1 mg per 200 calories
  43. 43
    Lamb neck
    Lamb, New Zealand, imported, neck chops, separable lean only, cooked, braised · 3 oz (85 g)
    4.9mg45% DV · 5.7 mg per 100 g · 4.3 mg per 200 calories
  44. 44
    Peanut butter
    Peanut butter, chunky, vitamin and mineral fortified · 2 tbsp (32 g)
    4.8mg44% DV · 15 mg per 100 g · 5.1 mg per 200 calories
  45. 45
    Beef tenderloin
    Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, broiled · 3 oz (85 g)
    4.6mg42% DV · 5.4 mg per 100 g · 5.2 mg per 200 calories
  46. 46
    Ground bison
    Bison, ground, grass-fed, cooked · 3 oz (85 g)
    4.5mg41% DV · 5.3 mg per 100 g · 6.0 mg per 200 calories
  47. 47
    4.5mg41% DV · 5.3 mg per 100 g · 5.5 mg per 200 calories
  48. 48
    Bison
    Bison · 1 patty (85 g)
    4.5mg41% DV · 5.3 mg per 100 g · 6.0 mg per 200 calories
  49. 49
    Lamb rib
    Lamb, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled · 3 oz (85 g)
    4.5mg41% DV · 5.3 mg per 100 g · 4.5 mg per 200 calories
  50. 50
    Lamb leg
    Lamb, Australian, imported, fresh, leg, center slice, bone-in, separable lean only, trimmed to 1/8" fat, cooked, broiled · 3 oz (85 g)
    4.4mg40% DV · 5.2 mg per 100 g · 5.7 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much zinc a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 8 mg for women and 11 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-33 mg3 mg
4-85 mg5 mg
9-138 mg8 mg
14-189 mg11 mg
19-308 mg11 mg
31-508 mg11 mg
51 and older8 mg11 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodZinc per 100 gIn the portion ranking
Mollusks, oyster, eastern, canned91 mgranked 1
Incaparina, dry mix (corn and soy flours), unprepared23 mgnot an everyday portion (rule above)
Oysters Rockefeller19 mgnot an everyday portion (rule above)
Beverages, nutritional shake mix, high protein, powder19 mgnot an everyday portion (rule above)
Nutritional powder mix, high protein (Herbalife)19 mgnot an everyday portion (rule above)
Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal18 mgranked 30
Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon17 mgnot an everyday portion (rule above)
Baby Toddler puffs, fruit17 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Zinc: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov