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