Zinc

Involved in

immune system health
protein synthesis
wound healing
DNA synthesis
taste perception

Daily Reference Intake: 11mg (Specified by U.S. Food and Drug Administration)

Top Zinc rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Meat and meat products
Calf liver (fried in corn oil)	15.9mg	145%	69g
Stewing steak (beef, stewed, lean and fat)	7.5mg	68%	147g
Shish kebab (meat only)	6.1mg	55%	180g
Beefburger (98-99% beef, grilled)	6.1mg	55%	180g
Rump steak (beef, grilled, lean only)	5.6mg	51%	196g
Fillet steak (beef, grilled, lean and fat)	5.1mg	46%	216g
Beef kofta (homemade)	4.8mg	44%	229g
Lamb mince (stewed)	4.6mg	42%	239g
Beef (lean, average, raw)	4.1mg	37%	268g
Doner kebabs (meat only)	4mg	36%	275g
Veal mince (stewed)	3.9mg	35%	282g
Sirloin steak (beef, grilled medium-rare, lean and fat)	3.9mg	35%	282g
Chicken liver (fried in corn oil)	3.8mg	35%	289g
Rack of lamb (lean, roasted)	3.6mg	33%	306g
Lamb kidney (fried in corn oil)	3.6mg	33%	306g
Pork mince (stewed)	3.5mg	32%	314g
Liver pate	2.8mg	25%	393g
Lamb heart (roasted)	2.8mg	25%	393g
Lamb tongue (raw)	2.7mg	25%	407g
Goose (meat, roasted, fat and skin)	2.6mg	24%	423g
Sausages (beef, grilled)	2.6mg	24%	423g
Turkey (meat, average, roasted)	2.5mg	23%	440g
Whole turkey (roasted, meat and skin)	2.4mg	22%	458g
Tripe (dressed, stewed in milk)	2.3mg	21%	478g
Duck (roasted, meat, fat and skin)	2.2mg	20%	500g
Beef mince (stewed)	2.1mg	19%	524g
Ham	1.8mg	16%	611g
Turkey breast (fillet, grilled, meat only)	1.7mg	15%	647g
Rabbit (stewed, meat only)	1.7mg	15%	647g
Cereals and cereal products
Wheatgerm	14mg	127%	79g
Chapati flour (brown)	3mg	27%	367g
Buckwheat (groats)	2.6mg	24%	423g
Rye flour	2.3mg	21%	478g
Oats porridge (unfortified)	2.3mg	21%	478g
Wheat flour (brown)	2.2mg	20%	500g
Crispbread (rye)	2.2mg	20%	500g
Bulgur (wheat, raw)	2.1mg	19%	524g
Wheat flour (wholemeal)	1.9mg	17%	579g
Wild rice (boiled in unsalted water)	1.8mg	16%	611g
Bread rolls (wholemeal)	1.7mg	15%	647g
Fish and fish products
Oysters (raw, weighed with shells)	8.3mg	75%	133g
Crab (white meat, purchased cooked)	7.2mg	65%	153g
Mussels (purchased cooked)	3.4mg	31%	324g
Scallops (steamed)	2.6mg	24%	423g
Shrimps (boiled)	2.3mg	21%	478g
Sardines (canned in olive oil, drained)	2.2mg	20%	500g
Octopus (raw)	1.7mg	15%	647g
Soups, sauces and miscellaneous foods
Dried yeast	8mg	73%	138g
Milk and milk products
Cocoa powder	6.9mg	63%	159g
Parmesan cheese (fresh)	5.1mg	46%	216g
Emmental cheese	4.6mg	42%	239g
Cheddar cheese (English)	4.1mg	37%	268g
Gouda cheese	3.9mg	35%	282g
Edam cheese	3.8mg	35%	289g
Halloumi cheese	3.7mg	34%	297g
Danish blue cheese	3mg	27%	367g
Port Salut cheese (St Paulin type)	3mg	27%	367g
Stilton cheese (blue)	2.9mg	26%	379g
Mozzarella cheese (fresh)	2.7mg	25%	407g
Gruyere cheese	2.3mg	21%	478g
Camembert cheese	2.1mg	19%	524g
Cheese spread (plain)	1.8mg	16%	611g
Nuts and seeds
Pumpkin seeds	6.6mg	60%	167g
Cashew nuts (kernel only, plain)	5.9mg	54%	186g
Tahini paste	5.4mg	49%	204g
Pecan nuts (kernel only)	5.3mg	48%	208g
Sesame seeds	5.3mg	48%	208g
Sunflower seeds	5.1mg	46%	216g
Brazil nuts (kernel only)	4.2mg	38%	262g
Peanuts (kernel only, plain, unsalted)	3.5mg	32%	314g
Quinoa (raw)	3.3mg	30%	333g
Peanuts (dry roasted)	3.3mg	30%	333g
Almonds (whole kernels)	3.1mg	28%	355g
Peanut butter (smooth)	3mg	27%	367g
Walnuts (kernel only)	2.7mg	25%	407g
Pistachio nuts (kernel only, roasted and salted)	2.2mg	20%	500g
Hazelnuts (kernel only, raw)	2.1mg	19%	524g
Herbs and spices
Thyme (dried, ground)	6.2mg	56%	177g
Celery seeds	5.7mg	52%	193g
Cumin seeds	4.8mg	44%	229g
Coriander seeds	4.7mg	43%	234g
Ginger (ground)	4.7mg	43%	234g
Mustard seeds	4.7mg	43%	234g
Chilli powder	4.3mg	39%	256g
Paprika	4.3mg	39%	256g
Curry powder	4.1mg	37%	268g
Bay leaf (dried)	3.7mg	34%	297g
Turmeric (ground)	3.2mg	29%	344g
Oregano (dried, ground)	2.7mg	25%	407g
Cardamom (ground)	2.6mg	24%	423g
Thyme (fresh)	2.1mg	19%	524g
Cayenne pepper (ground)	2mg	18%	550g
Vegetables
Mushroom (dried)	4.8mg	44%	229g
Eggs
Chicken egg yolk (boiled)	3.9mg	35%	282g
Cheese omelette (homemade)	2.1mg	19%	524g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%