Top Meats High in Zinc

About Meats and Zinc

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

Some of the highest zinc meats include oyster, lobster, beef, crab meat, pork, prosciutto, clams, turkey, sausage and spam. Other zinc rich meats are chicken, ham, anchovy, chicken breast, shrimp, trout, canned tuna, salmon, surimi imitation crab and bacon.

We calculated the top meats 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 meats highest in zinc.

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

Adult Female DV Adult Male DV

Oyster (raw)

image of oyster

In 1 ounce, oyster has 11mg of zinc, or about 130% of daily values for women and 98% for men.
Zinc
11mg in
1 ounce (28.333333333333g)
129mg in
200 Calories (339g)
130%
98%
1600%
1200%
Complete nutrition for Oyster

Lobster (cooked)

image of lobster

1 ounce of lobster contains 2.1mg of zinc, or about 26% of daily values for women and 19% for men.
Zinc
2.1mg in
1 ounce (28.333333333333g)
10mg in
200 Calories (140g)
26%
19%
130%
92%
Complete nutrition for Lobster

Beef (ground)

image of beef

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

Crab Meat

image of crab meat

1 cup of crab meat contains 5.1mg of zinc, or about 64% of daily values for women and 47% for men.
Zinc
5.1mg in
1 cup (135g)
9.2mg in
200 Calories (241g)
64%
47%
110%
83%
Complete nutrition for Crab Meat

Pork (ground)

image of pork

In 1 ounce, pork has 0.91mg of zinc, or about 11% of daily values for women and 8% for men.
Zinc
0.91mg in
1 ounce (28.333333333333g)
2.2mg in
200 Calories (67g)
11%
8%
27%
20%
Complete nutrition for Pork

Prosciutto

image of prosciutto

1 thin of prosciutto contains 0.26mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.26mg in
1 thin (9.2g)
2.9mg in
200 Calories (103g)
3%
2%
36%
26%
Complete nutrition for Prosciutto

Clams (cooked)

image of clams

In 1 ounce, clam has 0.77mg of zinc, or about 10% of daily values for women and 7% for men.
Zinc
0.77mg in
1 ounce (28.333333333333g)
3.7mg in
200 Calories (135g)
10%
7%
46%
34%
Complete nutrition for Clams

Turkey (cooked)

image of turkey

1 lb of turkey contains 11mg of zinc, or about 140% of daily values for women and 100% for men.
Zinc
11mg in
1 lb (453.6g)
2.6mg in
200 Calories (106g)
140%
100%
33%
24%
Complete nutrition for Turkey

Sausage (cooked)

image of sausage

In 1 link, sausage has 2.1mg of zinc, or about 26% of daily values for women and 19% for men.
Zinc
2.1mg in
1 link (87g)
1.5mg in
200 Calories (62g)
26%
19%
19%
13%
Complete nutrition for Sausage

Spam

image of spam

1 ounce of spam contains 0.59mg of zinc, or about 7% of daily values for women and 5% for men.
Zinc
0.59mg in
1 ounce (28g)
1.4mg in
200 Calories (68g)
7%
5%
18%
13%
Complete nutrition for Spam

Chicken (ground)

image of chicken

In 1 ounce, chicken has 0.54mg of zinc, or about 7% of daily values for women and 5% for men.
Zinc
0.54mg in
1 ounce (28.333333333333g)
2mg in
200 Calories (106g)
7%
5%
25%
18%
Complete nutrition for Chicken

Ham

image of ham

1 ounce of ham contains 0.54mg of zinc, or about 7% of daily values for women and 5% for men.
Zinc
0.54mg in
1 ounce (28.35g)
1.4mg in
200 Calories (76g)
7%
5%
18%
13%
Complete nutrition for Ham

Anchovy (raw)

image of anchovy

In 1 ounce, anchovy has 0.49mg of zinc, or about 6% of daily values for women and 4% for men.
Zinc
0.49mg in
1 ounce (28.333333333333g)
2.6mg in
200 Calories (153g)
6%
4%
33%
24%
Complete nutrition for Anchovy

Chicken Breast (cooked)

image of chicken breast

1 cup of chicken breast contains 1.4mg of zinc, or about 18% of daily values for women and 13% for men.
Zinc
1.4mg in
1 cup (140g)
1.2mg in
200 Calories (121g)
18%
13%
15%
11%
Complete nutrition for Chicken Breast

Shrimp (raw)

image of shrimp

1 medium shrimp has 0.06mg of zinc, or about 1% for adults.
Zinc
0.06mg in
1 medium (6g)
2.7mg in
200 Calories (282g)
1%
1%
34%
25%
Complete nutrition for Shrimp

Trout (cooked)

image of trout

1 small trout contains 0.62mg of zinc, or about 8% of daily values for women and 6% for men.
Zinc
0.62mg in
1 small (113g)
0.54mg in
200 Calories (98g)
8%
6%
7%
5%
Complete nutrition for Trout

Canned Tuna

image of canned tuna

In 1 ounce, canned tuna has 0.14mg of zinc, or about 2% of daily values for women and 1% for men.
Zinc
0.14mg in
1 ounce (28.35g)
0.75mg in
200 Calories (156g)
2%
1%
9%
7%
Complete nutrition for Canned Tuna

Salmon (raw)

image of salmon

1 ounce of salmon contains 0.11mg of zinc, or about 1% for adults.
Zinc
0.11mg in
1 ounce (28.333333333333g)
0.61mg in
200 Calories (157g)
1%
1%
8%
6%
Complete nutrition for Salmon

Surimi Imitation Crab

image of surimi imitation crab

In 1 fl, surimi imitation crab has 0.09mg of zinc, or about 1% for adults.
Zinc
0.09mg in
1 fl (28.35g)
0.69mg in
200 Calories (211g)
1%
1%
9%
6%
Complete nutrition for Surimi Imitation Crab

Bacon (cooked)

image of bacon

1 ounce of bacon contains 0.02mg of zinc, or about 0% for adults.
Zinc
0.02mg in
1 ounce (28.333333333333g)
0.01mg in
200 Calories (22g)
0%
0%
0%
0%
Complete nutrition for Bacon


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