Foods Highest in Zinc, Zn

Compiled by GetFoodFacts, Independent data publisher

Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Mollusks, oyster, eastern, canned ranks #1 of 50 for Zinc, Zn, at 91.0MG per 100g.

What These Zinc, Zn Rankings Mean

This ranking surfaces the top 50 whole foods for Zinc, Zn, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Zinc, Zn, so amounts are reported in absolute terms (MG per 100g edible portion).

At the top of the ranking sits Mollusks, oyster, eastern, canned, delivering 91.0MG per 100g. The top three (Mollusks, oyster, eastern, canned, Mollusks, oyster, eastern, cooked, breaded and fried, Mollusks, oyster, eastern, wild, cooked, moist heat) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Zinc, Zn sources side-by-side

#	Food	Amount	% DV
1	Mollusks, oyster, eastern, canned	91.0 MG	-
2	Mollusks, oyster, eastern, cooked, breaded and fried	87.1 MG	-
3	Mollusks, oyster, eastern, wild, cooked, moist heat	78.6 MG	-
4	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	64.3 MG	-
5	Mollusks, oyster, eastern, wild, cooked, dry heat	61.0 MG	-
6	Mollusks, oyster, eastern, farmed, cooked, dry heat	45.1 MG	-
7	Mollusks, oyster, eastern, wild, raw	39.3 MG	-
8	Mollusks, oyster, eastern, farmed, raw	37.9 MG	-
9	Mollusks, oyster, Pacific, cooked, moist heat	33.2 MG	-
10	Incaparina, dry mix (corn and soy flours), unprepared	23.0 MG	-
11	Beverages, nutritional shake mix, high protein, powder	18.8 MG	-
12	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	18.0 MG	-
13	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	17.9 MG	-
14	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	17.5 MG	-
15	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	17.3 MG	-
16	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	17.3 MG	-
17	Cereals ready-to-eat, RALSTON Corn Biscuits	17.1 MG	-
18	Cereals ready-to-eat, wheat germ, toasted, plain	16.7 MG	-
19	Mollusks, oyster, Pacific, raw	16.6 MG	-
20	Cereals ready-to-eat, QUAKER, Christmas Crunch	16.4 MG	-
21	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	16.2 MG	-
22	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	16.0 MG	-
23	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	15.6 MG	-
24	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	15.4 MG	-
25	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	15.4 MG	-
26	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	15.3 MG	-
27	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	15.3 MG	-
28	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	15.3 MG	-
29	Peanut butter, chunky, vitamin and mineral fortified	15.1 MG	-
30	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	14.7 MG	-
31	Peanut butter, smooth, vitamin and mineral fortified	14.4 MG	-
32	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	14.2 MG	-
33	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	13.9 MG	-
34	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	13.9 MG	-
35	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	13.8 MG	-
36	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	13.8 MG	-
37	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	13.8 MG	-
38	Beverages, rich chocolate, powder	13.6 MG	-
39	Beverages, OVALTINE, chocolate malt powder	13.6 MG	-
40	Beverages, chocolate powder, no sugar added	13.6 MG	-
41	Beverages, OVALTINE, Classic Malt powder	13.6 MG	-
42	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	13.6 MG	-
43	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	13.5 MG	-
44	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	13.4 MG	-
45	Cereals ready-to-eat, RALSTON TASTEEOS	13.4 MG	-
46	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	12.9 MG	-
47	Cereals ready-to-eat, QUAKER, KING VITAMAN	12.7 MG	-
48	Babyfood, cereal, oatmeal, dry fortified	12.7 MG	-
49	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	12.5 MG	-
50	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	12.5 MG	-

Frequently Asked Questions

What food is highest in Zinc, Zn?

Mollusks, oyster, eastern, canned is the food highest in Zinc, Zn, with 91.0MG per 100g.

How much Zinc, Zn do I need per day?

There is no established FDA Daily Value for Zinc, Zn. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Zinc, Zn?

Top whole food sources of Zinc, Zn include Mollusks, oyster, eastern, canned, Mollusks, oyster, eastern, cooked, breaded and fried, Mollusks, oyster, eastern, wild, cooked, moist heat, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Read our methodology , how this data is sourced, computed, and verified.