Nutrient Ranking · Per 100 g

Foods high in Zinc

Ranked by amount per 100 grams from verified nutrition data.

Overhead flat-lay of fresh orange slices, spinach leaves, red bell peppers, and a white bowl of almonds

Top 8 Foods high in Zinc (per 100 g)

Top 8 Foods high in Zinc (per 100 g)
Item Amount Relative value
Beverages, nutritional shake mix, high protein, powder 18.8 mg 170% DV
Nuts, cashew butter, plain, with salt added 4.4 mg 40% DV
Almond butter, creamy 3.2 mg 29% DV
Peanut butter, creamy 3.1 mg 28% DV
Syrups, maple 1.5 mg 13% DV
Hummus, commercial 1.4 mg 13% DV
Olive loaf, pork 1.4 mg 13% DV
Peas, green, raw 1.2 mg 11% DV
# Food Zinc (Per 100 g)
1 Beverages, nutritional shake mix, high protein, powder 18.8 mg
2 Nuts, cashew butter, plain, with salt added 4.4 mg
3 Almond butter, creamy 3.2 mg
4 Peanut butter, creamy 3.1 mg
5 Syrups, maple 1.5 mg
6 Hummus, commercial 1.4 mg
7 Olive loaf, pork 1.4 mg
8 Peas, green, raw 1.2 mg
9 Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan 0.7 mg
10 Nuts, coconut milk, raw (liquid expressed from grated meat and water) 0.7 mg
11 Mushrooms, enoki, raw 0.7 mg
12 Yogurt, plain, nonfat 0.6 mg
13 Parsnips, raw 0.6 mg
14 Cream cheese, full fat, block 0.6 mg
15 Okra, raw 0.6 mg
16 Asparagus, raw 0.5 mg
17 Blackberries, raw 0.5 mg
18 Spinach, raw 0.5 mg
19 Sour cream, light 0.5 mg
20 Artichokes, (globe or french), raw 0.5 mg
21 Horned melon (Kiwano) 0.5 mg
22 Kefir, lowfat, plain, LIFEWAY 0.5 mg
23 Kiwifruit (kiwi), green, peeled, raw 0.5 mg
24 Corn, sweet, white, raw 0.5 mg
25 Dates, medjool 0.4 mg
26 Melons, cantaloupe, raw 0.4 mg
27 Soy sauce made from soy (tamari) 0.4 mg
28 Yogurt, plain, whole milk 0.4 mg
29 Broccoli, raw 0.4 mg
30 Milk, fluid, 1% fat, without added vitamin A and vitamin D 0.4 mg
31 Avocados, raw, Florida 0.4 mg
32 Mayonnaise, made with tofu 0.4 mg
33 Kale, raw 0.4 mg
34 SILK Coffee, soymilk 0.4 mg
35 Brussels sprouts, raw 0.4 mg
36 Chard, swiss, raw 0.4 mg
37 Beans, snap, green, raw 0.4 mg
38 Pomegranates, raw 0.4 mg
39 Potatoes, raw, skin 0.4 mg
40 Sweet potatoes, orange flesh, without skin, raw 0.3 mg
41 Pumpkin, raw 0.3 mg
42 Beets, raw 0.3 mg
43 Squash, winter, acorn, raw 0.3 mg
44 Squash, summer, scallop, raw 0.3 mg
45 Radishes, raw 0.3 mg
46 Turnips, raw 0.3 mg
47 Soy milk, sweetened, plain, refrigerated 0.3 mg
48 Peppers, hot chili, red, raw 0.3 mg
49 Lettuce, cos or romaine, raw 0.3 mg
50 Mustard greens, raw 0.3 mg