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Zinc


 

Common Highest Zinc Containing Foods:

Mollusks, oyster, eastern, cooked, breaded and fried, 3 oz     74.06 mg
Mollusks, oyster, eastern, wild, raw, 6 medium     33.01 mg
GENERAL MILLS, TOTAL Raisin Bran, 1 cup    15.57 mg
KELLOGG, KELLOGG’S PRODUCT 19, 1 cup    15.30 mg
KELLOGG, KELLOGG’S ALL-BRAN COMPLETE Wheat Flakes, 3/4 cup     15.08 mg
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL, 3/4 cup    15.00 mg
Beans, baked, canned, with pork and tomato sauce, 1 cup    13.86 mg
Beef, chuck, blade roast, trimmed to 0″ fat, braised, 3 oz      8.73 mg
Cereals ready-to-eat, GENERAL MILLS, WHEATIES, 1 cup     8.34 mg
Beef, chuck, blade roast, trimmed to 1/8″ fat, braised, 3 oz     7.00 mg
Crustaceans, crab, alaska king, cooked, moist heat, 3 oz    6.48 mg
Turkey, whole, giblets, cooked, simmered, 1 cup    6.22 mg
Chicken, broilers or fryers, giblets, cooked, simmered, 1 cup    6.13 mg
Turkey from whole, neck, meat only, cooked, simmered, 1 neck    6.13 mg
Fast foods, hamburger; double, regular patty; condiments, 1 sandwich    5.81 mg
Beans, baked, canned, plain or vegetarian, 1 cup    5.79 mg
Fast foods, hamburger; double, large patty; condime, vegetables    5.67 mg
Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS, 1 cup    5.59 mg
Cereals ready-to-eat, GENERAL MILLS, KIX, 1-1/3 cup    5.23 mg
Fast foods, cheeseburger; large patty; condiments, bacon, 85 3 oz    5.17 mg
Crustaceans, crab, blue, canned 135 1 cup    5.14 mg
GENERAL MILLS, CINNAMON TOAST CRUNCH, 3/4 cup    5.11 mg
GENERAL MILLS, CHEERIOS, 1 cup    5.02 mg
Fast foods, chimichanga, with beef , 1 chimichanga    4.96 mg
Fast foods, hamburger; single, large patty; condiments and vegetables    4.88 mg
Beans, baked, canned, with franks, 1 cup    4.84 mg
Fast foods, cheeseburger; large patty; with condiments and vegetables    4.75 mg
Fast foods, taco with beef, cheese and lettuce, hard shell, 1 large    4.60 mg
Snacks, trail mix, regular, chocolate chips, salted nuts,seeds, 1 cup    4.58 mg
Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE, 3/4 cup    4.41 mg
Fast foods, submarine sandwich, with roast beef, 1 sandwich, 6″ roll    4.38 mg
Cereals ready-to-eat, QUAKER, CAP’N CRUNCH, 3/4 cup    4.36 mg
Cereals ready-to-eat, GENERAL MILLS, Rice CHEX, 1-1/4 cup    4.31 mg
Beef, round, eye of round, roast, trimmed to 1/8″ fat roasted, 3 oz    4.30 mg
QUAKER, CAP’N CRUNCH with CRUNCHBERRIES, 3/4 cup    4.30 mg
Fast foods, cheeseburger; double, regular patty; plain, 1 sandwich    4.26 mg
Barley, pearled, raw, 1 cup    4.26 mg
GENERAL MILLS, RAISIN NUT BRAN, 1 cup    4.24 mg
GENERAL MILLS, COCOA PUFFS, 1 cup    4.17 mg
QUAKER, CAP’N CRUNCH’S PEANUT BUTTER CRUNCH, 3/4 cup    4.13 mg
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS, 1 cup    4.02 mg
Pork, fresh, spareribs, separable lean and fat, cooked, braised, 3 oz    3.91 mg
GENERAL MILLS, REESE’S PUFFS, 3/4 cup    3.87 mg
GENERAL MILLS, APPLE CINNAMON CHEERIOS, 3/4 cup    3.75 mg
Buckwheat flour, whole-groat, 1 cup    3.74 mg
Cereals ready-to-eat, GENERAL MILLS, BASIC 4, 1 cup    3.74 mg
Cereals ready-to-eat, KELLOGG, KELLOGG’S ALL-BRAN, 1/2 cup    3.72 mg
Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain, 3/4 cup    3.66 mg
Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS, cup    3.63 mg
Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS, 3/4 cup    3.63 mg
Cereals ready-to-eat, GENERAL MILLS Corn CHEX, 1 cup    3.63 mg
Pork, fresh, loin, country-style ribs, cooked, braised, 3 oz    3.60 mg
Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX, 3/4 cup    3.52 mg
Cereals ready-to-eat, GENERAL MILLS, TRIX, 1 cup    3.51 mg
Fast foods, cheeseburger; double, regular patty, condiments, vegetables    3.49 mg
Veal, rib, separable lean and fat, cooked, roasted, 3 oz    3.48 mg
Crustaceans, lobster, northern, cooked, moist heat, 3 oz    3.44 mg
Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX, 3/4 cup    3.42 mg
Fast foods, roast beef sandwich, plain, 1 sandwich     3.39 mg
Veal, leg (top round), separable lean and fat, cooked, braised, 3 oz    3.37 mg
Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX, 1 cup    3.36 mg
Cheese, ricotta, part skim milk, 1 cup    3.30 mg
Crustaceans, crab, blue, cooked, moist heat, 3 oz    3.24 mg
Fast foods, tostada, with beans, beef, and cheese, 1 tostada    3.17 mg
Wheat flour, whole-grain, 1 cup    3.12 mg
Soup, chunky vegetable, canned, ready-to-serve, 1 cup    3.12 mg
Cheese sauce, prepared from recipe, 1 cup    3.06 mg
Fast foods, taco with beef, cheese and lettuce, hard shell, 1 small    2.99 mg
Beans, white, mature seeds, canned, 1 cup    2.93 mg
Oat bran, raw, 1 cup    2.92 mg
Pork, fresh, loin, center loin (chops), bone-in, cooked, pan-fried, 3 oz    2.91 mg
Turkey, enhanced, dark meat, meat only, roasted, 1 serving (3 oz)    2.89 mg
Chicken, stewing, meat only, cooked, stewed, 1 cup    2.88 mg
Milk, canned, condensed, sweetened, 1 cup    2.88 mg
Cheese, ricotta, whole milk, 1 cup    2.85 mg
Baking chocolate, unsweetened, squares, 1 square    2.73 mg
Lentils, mature seeds, cooked, boiled, without salt, 1 cup    2.51 mg
Chickpeas (garbanzo beans, bengal gram), mature seeds, boiled, 1 cup    2.51 mg
Cowpeas (blackeyes), immature seeds, frozen, boiled, drained, 1 cup    2.41 mg
Macaroni and cheese, frozen entrée, 1 package    2.26 mg
Fast foods, cheeseburger; single, regular patty; plain, 1 sandwich    2.24 mg
Cornmeal, whole-grain, yellow,1 cup    2.22 mg
Cowpeas (blackeyes, crowder, southern), boiled, no salt, 1 cup    2.22 mg
Yogurt, plain, skim milk, 13 grams protein per 8 ounce, 8-oz container    2.20 mg
Wild rice, cooked, 1 cup    2.20 mg
Seeds, pumpkin and squash seeds, roasted, salt added, 1 oz (142 seeds)    2.17 mg
Soup, chicken vegetable, chunky, canned, ready-to-serve, 1 cup    2.16 mg
Cereals ready-to-eat, KELLOGG, KELLOGG’S RAISIN BRAN, 1 cup    2.07 mg
Beans, baked, canned, with pork and sweet sauce, 1 cup    2.05 mg
Tostada with guacamole, 1 tostada    2.04 mg
Yogurt, plain, low fat, 12 grams protein per 8 ounce, 8-oz container    2.02 mg
Rice, white, long-grain, regular, raw, enriched, 1 cup    2.02 mg
Soybeans, mature cooked, boiled, without salt, 1 cup    1.98 mg
Chili con carne with beans, canned entrée, 1 cup    1.98 mg
Peas, split, mature seeds, cooked, boiled, without salt, 1 cup    1.96 mg
Milk, canned, evaporated, with added vitamin D, no vitamin A, 1 cup    1.94 mg
Turkey, whole, enhanced, meat only, roasted, 1 serving (3 oz)    1.94 mg
Mushrooms, shiitake, cooked, without salt, 1 cup    1.93 mg
Beans, black, mature seeds, cooked, boiled, without salt, 1 cup    1.93 mg
Shake, fast food, vanilla, 16 fl oz    1.90 mg
Fast foods, croissant, with egg, cheese, and bacon, 1 croissant    1.90 mg
Beans, kidney, red, mature seeds, cooked, boiled, without salt, 1 cup    1.89 mg
Rice, white, long-grain, parboiled, enriched, dry,1 cup    1.89 mg
Fast foods, chicken fillet sandwich, plain, 1 sandwich    1.87 mg
Beans, navy, mature seeds, cooked, boiled, without salt, 1 cup    1.87 mg
Fast foods, submarine sandwich, with tuna salad, 1 sandwich, 6″ roll    1.87 mg
Nuts, pine nuts, dried, 1 oz    1.83 mg
Lima beans, large, mature seeds, cooked, boiled, without salt, 1 cup    1.79 mg
Fast foods, nachos, with cheese, 6-8 nachos    1.79 mg
Fast foods, english muffin, with egg, cheese, Canadian bacon, 1 muffin    1.77 mg
Miso, 1 cup    1.76 mg
Seeds, sunflower seed kernels, dry roasted, with salt added, 1/4 cup    1.69 mg
Nuts, coconut meat, dried (desiccated), sweetened, shredded, 1 cup    1.69 mg
Bagels, plain, w/ calcium propionate (onion, poppy, sesame), 4″ bagel    1.69 mg
Potatoes, au gratin, home-prepared from recipe using butter, 1 cup    1.69 mg
Cowpeas (blackeyes, crowder, southern), mature seeds, canned, 1 cup    1.68 mg
Yogurt, fruit, low fat, 10 grams protein per 8 ounce, 8-oz container    1.68 mg
Beans, pinto, mature seeds, cooked, boiled, without salt, 1 cup     1.68 mg
Tomato products, canned, paste, without salt added, 1 cup     1.65 mg
Soybeans, green, cooked, boiled, drained, without salt, 1 cup      1.64 mg
Refried beans, canned, traditional style (includes USDA commodity), 1 cup      1.64 mg
Nuts, cashew nuts, dry roasted, with salt added, 1 oz      1.59 mg

Adapted from: Nutritive Value of Foods, United States Department of Agriculture, Agricultural Research Service, Home and Garden Bulletin Number 72. May be accessed at:https://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR25/nutrlist/sr25w309.pdf and http://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdf

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