Nutrient lists · USDA FNDDS 2021–2023
Foods high in zinc
Per serving, the top food in USDA’s FNDDS is Oysters, canned, with 74.2 mg of zinc in 1 small can (75 g), 674% of the Daily Value. Beef, steak, ribeye, lean only eaten, Steak, NS as to type of meat, NS as to fat eaten and Pork, carnitas come next. It also leads per 100 grams, at 98.9 mg.
Per serving
Serving size a usual portion
| Food | Serving | Zinc | % DV |
|---|---|---|---|
| 1Oysters, canned | 1 small can · 75 g | 74.2 mg | 674% |
| 2Beef, steak, ribeye, lean only eaten | 1 regular · 240 g | 15.9 mg | 144% |
| 3Beef, stew meat | 1 cup · 135 g | 13.8 mg | 125% |
| 4Steak, NS as to type of meat, NS as to fat eaten | 1 regular · 160 g | 8.11 mg | 74% |
| 5Pork, carnitas | 1 cup · 135 g | 6.4 mg | 58% |
| 6Beef, pot roast | 1 regular/thin slice · 60 g | 6.12 mg | 56% |
| 7Pork, steak, lean only eaten | 1 steak, any size · 120 g | 6.08 mg | 55% |
| 8Barbecue beef, no sauce | ½ cup · 67.5 g | 5.36 mg | 49% |
| 9Beef, ground, patty | 1 medium patty · 85 g | 5.24 mg | 48% |
| 10Meat, ground, NFS | 1 patty · 85 g | 5.12 mg | 47% |
| 11Tongue pot roast, Puerto Rican style | 1 slice (5" x 2" x 1") · 110 g | 4.92 mg | 45% |
| 12Bison | 1 patty · 85 g | 4.51 mg | 41% |
| 13Lobster | 1 tail · 100 g | 4.47 mg | 41% |
| 14Beef, shortribs | 1 cup · 135 g | 4.44 mg | 40% |
| 15Liver, beef | 1 slice, any size · 85 g | 4.41 mg | 40% |
% Daily Value: the share of the FDA’s 11 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Zinc | % DV |
|---|---|---|
| 1Oysters, canned | 98.9 mg | 899% |
| 2Wheat germ | 16.7 mg | 152% |
| 3Peanut butter, vitamin and mineral fortified | 14.4 mg | 131% |
| 4Beef, pot roast | 10.2 mg | 93% |
| 5Beef, steak, chuck | 9.77 mg | 89% |
| 6Beef jerky | 8.11 mg | 74% |
| 7Barbecue beef, no sauce | 7.94 mg | 72% |
| 8Yeast | 7.94 mg | 72% |
| 9Pumpkin seeds, unsalted | 7.64 mg | 69% |
| 10Beef, roast | 7.33 mg | 67% |
| 11Wheat bran | 7.27 mg | 66% |
| 12Beef, brisket | 7 mg | 64% |
| 13Pork jerky | 6.76 mg | 61% |
| 14Sesame seeds | 6.73 mg | 61% |
| 15Pine nuts | 6.45 mg | 59% |
% Daily Value: the share of the FDA’s 11 mg a day in 100 g.
About zinc in this data
FNDDS reports zinc in milligrams, and the FDA’s Daily Value is 11 mg. Oysters hold far more than any other food, several times the Daily Value in one small can. Beef follows, then wheat germ, pork and fortified foods.
For what zinc does in the body and how much people need, see Zinc: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track zinc in Calorie Tape
Calorie Tape logs every nutrient a food reports, zinc included, and shows which foods your day’s zinc came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in ironTop per serving: Grits, instant, made with water, no added fat
- Foods high in copperTop per serving: Liver, beef
- Foods high in seleniumTop per serving: Kidney
- Foods high in proteinTop per serving: Beef, steak, T-bone, lean only eaten
- Compare the top twoOysters, canned vs Beef, steak, ribeye, lean only eaten, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Zinc: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.