Nutrition Guide: Zinc
Whole foods with the highest amounts of zinc…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Zinc: 4.09
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Zinc: 3.87
Sesame Seeds
Amount: .25 cup dried (36 g)
Zinc: 2.79
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Zinc: 2.52
Lentils
Amount: 1 cup cooked (198 g)
Zinc: 2.5
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Zinc: 2.5
Cashews
Amount: .25 cup (40 g)
Zinc: 2.31
Edamame
Amount: 1 cup (155 g)
Zinc: 2.1
Quinoa
Amount: 1 cup cooked
Zinc: 2
Soybeans
Amount: 1 cup cooked (172 g)
Zinc: 1.98
Split Peas
Amount: 1 cup cooked (196 g)
Zinc: 1.96
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Zinc: 1.95
Black Beans
Amount: 1 cup cooked
Zinc: 1.9
Navy Beans
Amount: 1 cup cooked (182 g)
Zinc: 1.87
Shrimp
Amount: 4 oz (113 g) lg steamed
Zinc: 1.85
Lima Beans
Amount: 1 cup (188 g) cooked
Zinc: 1.79
Tofu
Amount: 4 oz (113 g)
Zinc: 1.78
Tempeh
Amount: 4 oz (113 g)
Zinc: 1.78
Kidney Beans
Amount: 1 cup (177 g)
Zinc: 1.77
Scallops
Amount: 4 oz (113 g) steamed
Zinc: 1.76
Sunflower Seeds
Amount: .25 cup (35 g)
Zinc: 1.75
Barley
Amount: .33 cup dry (61.3 g)
Zinc: 1.7
Pinto Beans
Amount: 1 cup (171 g)
Zinc: 1.68
Green Peas
Amount: 1 cup (138 g)
Zinc: 1.64
Millet
Amount: 1 cup cooked (174 g)
Zinc: 1.58
Oats
Amount: .25 cup uncooked (39 g)
Zinc: 1.5
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Zinc: 1.48
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Zinc: 1.45
Spinach
Amount: 1 cup (30g)
Zinc: 1.4
Brown Rice
Amount: 1 cup cooked (195 g)
Zinc: 1.23
Peanuts
Amount: .25 cup (36.5 g)
Zinc: 1.19
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Zinc: 1.13
Asparagus
Amount: 1 cup (180g)
Zinc: 1.1
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Zinc: 1.1
Buckwheat
Amount: 1 cup cooked (168 g)
Zinc: 1.02
Chia Seeds
Amount: 2 tbs (28 g)
Zinc: 1
Avocados
Amount: 1 cup, sliced (146g)
Zinc: 0.96
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Zinc: 0.96
Walnuts
Amount: .25 cup (30 g)
Zinc: 0.93
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Zinc: 0.88
Mushrooms, Crimini
Amount: 1 cup (72 g)
Zinc: 0.79
Almonds
Amount: .25 cup (23 g)
Zinc: 0.71
Broccoli
Amount: 1 cup (156 g)
Zinc: 0.7
Summer Squash
Amount: 1 cup cooked (180 g)
Zinc: 0.7
Sweet Potato
Amount: 1 cup (200 g)
Zinc: 0.64
Salmon
Amount: 4 oz (113 g) wild, broiled
Zinc: 0.64
Potatoes
Amount: 1 cup baked (173 g)
Zinc: 0.62
Flaxseeds
Amount: 2 tbs ground (14 g)
Zinc: 0.61
Beets
Amount: 1 cup (170g)
Zinc: 0.59
Swiss Chard
Amount: 1 cup cooked (175 g)
Zinc: 0.58
Raspberries
Amount: 1 cup fresh (123 g)
Zinc: 0.52
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Zinc: 0.52
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Zinc: 0.51
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Zinc: 0.51
Corn, Yellow
Amount: 1 cooked (77 g)
Zinc: 0.48
Winter Squash
Amount: 1 cup cooked (205 g)
Zinc: 0.45
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Zinc: 0.45
Onions
Amount: 1 cup cooked (210 g)
Zinc: 0.44
Collard Greens
Amount: 1 cup cooked (190 g)
Zinc: 0.44
Miso
Amount: 1 tbs (17 g)
Zinc: 0.44
Cabbage
Amount: 1 cup (150 g)
Zinc: 0.37
Parsley
Amount: .5 cup (30.4 g)
Zinc: 0.33
Sea Vegetables
Amount: 1 tbs dried (5 g)
Zinc: 0.33
Tomatoes
Amount: 1 cup (180 g)
Zinc: 0.31
Kale
Amount: 1 cup (130 g)
Zinc: 0.31
Green Beans
Amount: 1 cup (125 g)
Zinc: 0.31
Mustard Greens
Amount: 1 cup cooked (140 g)
Zinc: 0.31
Olives, Black
Amount: 1 cup (134 g)
Zinc: 0.3
Carrots
Amount: 1 cup (122 g)
Zinc: 0.29
Cantaloupe
Amount: 1 cup (160 g)
Zinc: 0.29
Bok Choy
Amount: 1 cup cooked (170 g)
Zinc: 0.29
Blueberries
Amount: 1 cup (148 g)
Zinc: 0.24
Bell Peppers
Amount: 1 cup (92 g)
Zinc: 0.23
Romaine Lettuce
Amount: 2 cups (94 g)
Zinc: 0.22
Papaya
Amount: 1 medium (276 g)
Zinc: 0.22
Cauliflower
Amount: 1 cup (124 g)
Zinc: 0.21
Cucumber
Amount: 1 cup raw (104 g)
Zinc: 0.21
Strawberries
Amount: 1 cup (144 g)
Zinc: 0.2
Pineapple
Amount: 1 cup (165 g)
Zinc: 0.2
Turnip Greens
Amount: 1 cup cooked (144 g)
Zinc: 0.2
Bananas
Amount: 1 medium (118 g)
Zinc: 0.18
Pears
Amount: 1 medium (178 g)
Zinc: 0.18
Basil
Amount: .5 cup (21 g)
Zinc: 0.17
Fennel
Amount: 1 cup raw (87 g)
Zinc: 0.17
Watermelon
Amount: 1 cup (152 g)
Zinc: 0.15
Celery
Amount: 1 cup raw (101 g)
Zinc: 0.13
Eggplant
Amount: 1 cup cooked (99 g)
Zinc: 0.12
Grapes
Amount: 1 cup (151 g)
Zinc: 0.11
Mangos
Amount: 1 cup (165 g)
Zinc: 0.1
Cranberries
Amount: 1 cup fresh (100 g)
Zinc: 0.1
Kiwifruit
Amount: 1 2" fresh (69 g)
Zinc: 0.1
Oranges
Amount: 1 medium (131 g)
Zinc: 0.09
Grapefruit
Amount: .5 medium (128 g)
Zinc: 0.09
Apple
Amount: 1 Medium (182 g)
Zinc: 0.07
Apricots
Amount: 1 whole (35 g)
Zinc: 0.07
Plums & Prunes
Amount: 1 fresh (66 g)
Zinc: 0.07
Figs
Amount: 1 medium fresh (50 g)
Zinc: 0.07
Leeks
Amount: 1 cup cooked (104 g)
Zinc: 0.06
Cilantro
Amount: .5 cup (8 g)
Zinc: 0.04
Lemons & Limes
Amount: .25 cup (61 g)
Zinc: 0.03
Arugula
Amount: .5 cup (10 g)
Zinc: 0