Foods Highest in Zinc

Quick answer

In our data the foods with the highest zinc per 100 g are Oyster (78.6 mg), Wheatgerm (14 mg), Veal Liver (11.2 mg). This ranks the 765 foods that have a zinc value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

• Fruits: Rambutan (0.6 mg), 95 foods with a value
• Vegetables: Hearts of palm (3.73 mg), 198 foods with a value
• Nuts & Seeds: Sesame seeds (10.2 mg), 35 foods with a value
• Legumes: Vermicelli (4.24 mg), 43 foods with a value
• Grains: Wheatgerm (14 mg), 41 foods with a value
• Meat & Poultry: Veal Liver (11.2 mg), 126 foods with a value
• Fish & Seafood: Oyster (78.6 mg), 106 foods with a value
• Dairy & Eggs: Parmesan cheese (5.1 mg), 96 foods with a value
• Traditional foods: Mutton (5.93 mg), 22 foods with a value
• Other: Peas, raw (UK record) (1.1 mg), 3 foods with a value

Full ranking: 765 foods by zinc per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

• 765 of 790 relevant foods have a zinc value; 25 are not ranked because the source has none.
• All amounts are per 100 g of the food as described by the source record, in mg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
• Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
• We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about zinc in foods

Which food has the most zinc in this dataset?

Oyster has the highest zinc value in our ranking: 78.6 mg per 100 g (USDA SR Legacy record 171980). This is the highest among the 765 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of zinc in mg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is mg.

How complete is the data for zinc?

765 of the 790 relevant foods in our data have a zinc value (97%). 25 have no usable value and are not ranked; a missing value is never treated as zero.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 97 such foods separately (the highest is Agar at 14.4 mg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: USDA SR Legacy (516 foods), UK CoFID (113 foods), USDA Foundation (89 foods), Canadian CNF (47 foods).

Tools for this nutrient

• Calculate how much of a food provides a nutrient amount
• Explore food combinations for nutrient targets