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Foods richest in Zinc

Zinc is an essential mineral that plays a role in many bodily functions, including immune system function, wound healing, and the production of DNA and protein. Food sources of zinc include meat, seafood, beans, nuts, and whole grains. It is recommended that adults consume 8-11mg of zinc per day, depending on gender and life stage.
Read our fully detailed article about Zinc
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Zinc per 100 gr. Zinc per oz
Mollusks, oyster, eastern, canned 90.95 mg 25.8 mg
Mollusks, oyster, eastern, cooked, breaded and fried 87.13 mg 24.7 mg
Mollusks, oyster, eastern, wild, cooked, moist heat 78.6 mg 22.3 mg
Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes 64.33 mg 18.2 mg
Mollusks, oyster, eastern, wild, cooked, dry heat 61.04 mg 17.3 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes 52 mg 14.7 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 51.7 mg 14.7 mg
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 50 mg 14.2 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 50 mg 14.2 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 50 mg 14.2 mg
List continued below
Mollusks, oyster, eastern, farmed, cooked, dry heat 45.15 mg 12.8 mg
Mollusks, oyster, eastern, wild, raw 39.3 mg 11.1 mg
Mollusks, oyster, eastern, farmed, raw 37.92 mg 10.8 mg
Mollusks, oyster, Pacific, cooked, moist heat 33.24 mg 9.4 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate 30.6 mg 8.7 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal 30 mg 8.5 mg
Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax 28.8 mg 8.2 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 28.3 mg 8 mg
Cereals ready-to-eat, GENERAL MILLS, WHEATIES 27.8 mg 7.9 mg
Cereals ready-to-eat, GENERAL MILLS, Team CHEERIOS 27.78 mg 7.9 mg
Cereals ready-to-eat, KELLOGG'S, SMART START Soy Protein 27.2 mg 7.7 mg
Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch 25.86 mg 7.3 mg
Incaparina, dry mix (corn and soy flours), unprepared 23 mg 6.5 mg
Beverages, nutritional shake mix, high protein, powder 18.75 mg 5.3 mg
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 18.62 mg 5.3 mg
Cereals ready-to-eat, GENERAL MILLS, Honey KIX 18.2 mg 5.2 mg
Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 18.12 mg 5.1 mg
Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal 17.98 mg 5.1 mg
Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds 17.87 mg 5.1 mg
Cereals ready-to-eat, MALT-O-MEAL, Lightly Frosted Bran Flakes with Strawberries 17.8 mg 5 mg
Finger snacks, GERBER GRADUATE PUFFS, apple and cinnamon 17.46 mg 5 mg
Cereals ready-to-eat, GENERAL MILLS, KIX 17.42 mg 4.9 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 17.31 mg 4.9 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 17.29 mg 4.9 mg
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 17.17 mg 4.9 mg
Cereals ready-to-eat, RALSTON Corn Biscuits 17.13 mg 4.9 mg
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 16.73 mg 4.7 mg
Cereals ready-to-eat, wheat germ, toasted, plain 16.67 mg 4.7 mg
Mollusks, oyster, Pacific, raw 16.62 mg 4.7 mg
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Homerun Crunch Cereal 16.54 mg 4.7 mg
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Touchdown Cereal 16.54 mg 4.7 mg
Cereals ready-to-eat, QUAKER, Christmas Crunch 16.46 mg 4.7 mg
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 16.16 mg 4.6 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 16.01 mg 4.5 mg
Cereals ready-to-eat, QUAKER, Frosted Oats 15.84 mg 4.5 mg
Cereals ready-to-eat, Quaker, Peanut Butter Chocolatey Crunch Cereal 15.69 mg 4.4 mg
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 15.56 mg 4.4 mg
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch 15.42 mg 4.4 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 15.4 mg 4.4 mg
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 15.3 mg 4.3 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S CRUNCHEROOS 15.3 mg 4.3 mg
Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP 15.29 mg 4.3 mg
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 15.29 mg 4.3 mg
Cereals ready-to-eat, QUAKER, Fruity Ocean Adventure Bagged Cereal 15.28 mg 4.3 mg
Peanut butter, chunky, vitamin and mineral fortified 15.1 mg 4.3 mg
Cereals ready-to-eat, QUAKER, Honey Nut Oats 14.73 mg 4.2 mg
Cereals ready-to-eat, QUAKER, Honey Graham bagged cereal 14.73 mg 4.2 mg
Cereals ready-to-eat, MALT-O-MEAL, TOASTY O'S 14.7 mg 4.2 mg
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal 14.68 mg 4.2 mg
Cereals ready-to-eat, QUAKER, QUAKER Toasted Oatmeal Cereal 14.56 mg 4.1 mg
Cereals ready-to-eat, GENERAL MILLS, PEANUT BUTTER TOAST CRUNCH 14.5 mg 4.1 mg
Peanut butter, smooth, vitamin and mineral fortified 14.4 mg 4.1 mg
Cereals ready-to-eat, GENERAL MILLS, COOKIE CRISP 14.4 mg 4.1 mg
Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, HONEY CLUSTERS 14.39 mg 4.1 mg
Cereals ready-to-eat, GENERAL MILLS, TRIX 14.1 mg 4 mg
Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES 13.94 mg 4 mg
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS Combos, chocolate and vanilla 13.9 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, Berry Burst CHEERIOS, Triple Berry 13.9 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER 13.9 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, Sprinkles Cookie Crisp 13.9 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, Oat Cluster CHEERIOS Crunch 13.9 mg 3.9 mg
Cereals ready-to-eat, MALT-O-MEAL, Apple Cinnamon TOASTY O's 13.9 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 13.9 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, FROSTED CHEERIOS 13.89 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 13.89 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS, Chocolate 13.89 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS Brownie Crunch 13.89 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, COUNT CHOCULA 13.89 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, Dulce De Leche CHEERIOS 13.89 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, Fruity CHEERIOS 13.89 mg 3.9 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ 13.88 mg 3.9 mg
Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal 13.82 mg 3.9 mg
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 13.78 mg 3.9 mg
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 13.78 mg 3.9 mg
Cereals ready-to-eat, QUAKER, QUAKER toasted Oatmeal Cereal, Honey Nut 13.76 mg 3.9 mg
Cereals ready-to-eat, QUAKER, CRISPY CORN PUFFS Cereal 13.75 mg 3.9 mg
Cereals ready-to-eat, QUAKER, Cinnamon Crunch bagged cereal 13.75 mg 3.9 mg
Cereals ready-to-eat, QUAKER, Toasted Oats/OATMMM'S 13.75 mg 3.9 mg
Cereals ready-to-eat, QUAKER, QUAKER APPLE ZAPS 13.74 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, PARA SU FAMILIA Raisin Bran 13.64 mg 3.9 mg
Beverages, rich chocolate, powder 13.64 mg 3.9 mg
Beverages, OVALTINE, chocolate malt powder 13.64 mg 3.9 mg
Beverages, chocolate powder, no sugar added 13.64 mg 3.9 mg
Beverages, OVALTINE, Classic Malt powder 13.64 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, HARMONY 13.6 mg 3.9 mg
Cereals ready-to-eat, GENERAL MILLS, WHEATIES Raisin Bran 13.6 mg 3.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar 13.57 mg 3.8 mg
Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal 13.47 mg 3.8 mg
Cereals ready-to-eat, MALT-O-MEAL, High Fiber Bran Flakes 13.4 mg 3.8 mg
See also results per food category: