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 beef, crab meat, pork, clams, turkey, sausage, spam, chicken, ham and anchovy. Other zinc rich meats are chicken breast, shrimp, trout, canned tuna, salmon 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 16 meats highest in zinc.

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

Adult Female DV Adult Male DV

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

Clams (cooked)

image of clams

1 ounce of clam contains 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

In 1 lb, turkey has 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

1 link of sausage contains 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

In 1 ounce, spam has 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

1 ounce of chicken contains 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

In 1 ounce, ham has 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

1 ounce of anchovy contains 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

In 1 cup, chicken breast has 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 contains 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 has 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

1 ounce of canned tuna contains 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

In 1 ounce, salmon has 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

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


Get Foods High in a Nutrient

Category missing
Nutrient missing