< Calorie database

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: