Top Food High in Zinc

About Food and Zinc

There are quite a number of foods rich in zinc, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest zinc food include wheat germ, pumpkin seeds, hemp seeds, bittersweet chocolate, nutritional yeast, cardamom, sesame seeds, cocoa powder, pine nut and beef. Other zinc rich food are dijon mustard, cashews, peanut flour, lamb, chia seeds, pecan, flaxseeds, granola, soy flour and oats.

We calculated the top foods for zinc by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in zinc.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 14mg of zinc, or about 180% of daily values for women and 130% for men.
Zinc
14mg in
1 cup (115g)
6.8mg in
200 Calories (56g)
180%
130%
85%
62%
Complete nutrition for Wheat Germ

Pumpkin Seeds

image of pumpkin seeds

1 cup of pumpkin seed contains 6.6mg of zinc, or about 82% of daily values for women and 60% for men.
Zinc
6.6mg in
1 cup (64g)
4.6mg in
200 Calories (45g)
82%
60%
58%
42%
Complete nutrition for Pumpkin Seeds

Hemp Seeds

image of hemp seeds

In 1 tbsp, hemp seed has 0.99mg of zinc, or about 12% of daily values for women and 9% for men.
Zinc
0.99mg in
1 tbsp (10g)
3.6mg in
200 Calories (36g)
12%
9%
45%
33%
Complete nutrition for Hemp Seeds

Bittersweet Chocolate

image of bittersweet chocolate

1 tsp of bittersweet chocolate contains 0.26mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.26mg in
1 tsp (2.75g)
3mg in
200 Calories (31g)
3%
2%
37%
27%
Complete nutrition for Bittersweet Chocolate

Nutritional Yeast

image of nutritional yeast

In 1 tbsp, nutritional yeast has 0.95mg of zinc, or about 12% of daily values for women and 9% for men.
Zinc
0.95mg in
1 tbsp (12g)
4.9mg in
200 Calories (62g)
12%
9%
61%
44%
Complete nutrition for Nutritional Yeast

Cardamom

image of cardamom

1 cup of cardamom contains 6.9mg of zinc, or about 87% of daily values for women and 63% for men.
Zinc
6.9mg in
1 cup (92.8g)
4.8mg in
200 Calories (64g)
87%
63%
60%
44%
Complete nutrition for Cardamom

Sesame Seeds

image of sesame seeds

In 1 tbsp, sesame seed has 0.68mg of zinc, or about 8% of daily values for women and 6% for men.
Zinc
0.68mg in
1 tbsp (9.45g)
2.5mg in
200 Calories (35g)
8%
6%
32%
23%
Complete nutrition for Sesame Seeds

Cocoa Powder

image of cocoa powder

1 cup of cocoa powder contains 5.9mg of zinc, or about 73% of daily values for women and 53% for men.
Zinc
5.9mg in
1 cup (86g)
6mg in
200 Calories (88g)
73%
53%
75%
54%
Complete nutrition for Cocoa Powder

Pine Nut (dried)

image of pine nut

In 1 cup, pine nut has 8.7mg of zinc, or about 110% of daily values for women and 79% for men.
Zinc
8.7mg in
1 cup (135g)
1.9mg in
200 Calories (30g)
110%
79%
24%
17%
Complete nutrition for Pine Nut

Beef (ground)

image of beef

1 oz of beef contains 1.7mg of zinc, or about 22% of daily values for women and 16% for men.
Zinc
1.7mg in
1 oz (28.333333333333g)
4.4mg in
200 Calories (72g)
22%
16%
55%
40%
Complete nutrition for Beef

Dijon Mustard (ground)

image of dijon mustard

In 1 tbsp, dijon mustard has 0.38mg of zinc, or about 5% of daily values for women and 3% for men.
Zinc
0.38mg in
1 tbsp (6.3g)
2.4mg in
200 Calories (39g)
5%
3%
30%
22%
Complete nutrition for Dijon Mustard

Cashews

image of cashews

1 oz of cashew contains 1.6mg of zinc, or about 20% of daily values for women and 15% for men.
Zinc
1.6mg in
1 oz (28.35g)
2.1mg in
200 Calories (36g)
20%
15%
26%
19%
Complete nutrition for Cashews

Peanut Flour

image of peanut flour

In 1 cup, peanut flour has 3.1mg of zinc, or about 38% of daily values for women and 28% for men.
Zinc
3.1mg in
1 cup (60g)
3.1mg in
200 Calories (61g)
38%
28%
39%
28%
Complete nutrition for Peanut Flour

Lamb (ground)

image of lamb

1 oz of lamb contains 1.3mg of zinc, or about 17% of daily values for women and 12% for men.
Zinc
1.3mg in
1 oz (28.333333333333g)
3.3mg in
200 Calories (71g)
17%
12%
41%
30%
Complete nutrition for Lamb

Chia Seeds (dried)

image of chia seeds

In 1 oz, chia seed has 1.3mg of zinc, or about 16% of daily values for women and 12% for men.
Zinc
1.3mg in
1 oz (28.35g)
1.9mg in
200 Calories (41g)
16%
12%
24%
17%
Complete nutrition for Chia Seeds

Pecan

image of pecan

1 cup of pecan contains 4.9mg of zinc, or about 62% of daily values for women and 45% for men.
Zinc
4.9mg in
1 cup (109g)
1.3mg in
200 Calories (29g)
62%
45%
16%
12%
Complete nutrition for Pecan

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 7.3mg of zinc, or about 91% of daily values for women and 66% for men.
Zinc
7.3mg in
1 cup (168g)
1.6mg in
200 Calories (37g)
91%
66%
20%
15%
Complete nutrition for Flaxseeds

Granola

image of granola

1 cup of granola contains 5.1mg of zinc, or about 64% of daily values for women and 46% for men.
Zinc
5.1mg in
1 cup (122g)
1.7mg in
200 Calories (41g)
64%
46%
21%
16%
Complete nutrition for Granola

Soy Flour

image of soy flour

In 1 cup, soy flour has 3.6mg of zinc, or about 45% of daily values for women and 33% for men.
Zinc
3.6mg in
1 cup (88g)
2.2mg in
200 Calories (54g)
45%
33%
28%
20%
Complete nutrition for Soy Flour

Oats

image of oats

1 cup of oat contains 6.2mg of zinc, or about 77% of daily values for women and 56% for men.
Zinc
6.2mg in
1 cup (156g)
2mg in
200 Calories (51g)
77%
56%
26%
19%
Complete nutrition for Oats


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