datafood
Sign up
datafood

Ranking

Foods highest in zinc

Zinc is a trace element. The nutrient reference value for adults is 10 mg per day. The highest contents are found in oysters, seeds, liver and hard cheeses. Top 30 contents per 100 g, out of 1,139 foods in the database with a measurable value.

By family: Prepared dishes By family: Vegetables By family: Meat and offal By family: Sweets By family: Cereal products, pulses and potatoes By family: Milk and dairy products By family: Fruit By family: Bread, flakes and breakfast cereals By family: Sausages and cold meats By family: Fats and oils By family: Fish By family: Plant based protein foods and alternatives to animal products By family: Various By family: Alcoholic beverages By family: Nuts, seeds and oleaginous fruit By family: Non-alcoholic beverages By family: Savoury snacks

Top 30 · zinc content per 100 g

1Wheat germ Wheat germFlakes, bran and germs · Bread, flakes and breakfast cereals 18 mg180 % NRV 2Beef, shoulder, well done roast in oven (without addition of fat and salt) Beef, shoulder, well done roast in oven (without addition of fat and salt)Beef · Meat and offal 9.4 mg94 % NRV 3Wheat bran, raw Wheat bran, rawFlakes, bran and germs · Bread, flakes and breakfast cereals 9.2 mg92 % NRV 4Beef, boiling meat lean, cooked (without addition of fat and salt) Beef, boiling meat lean, cooked (without addition of fat and salt)Beef · Meat and offal 8.2 mg82 % NRV 5Beef, shoulder, medium roast in oven (without addition of fat and salt) Beef, shoulder, medium roast in oven (without addition of fat and salt)Beef · Meat and offal 8.1 mg81 % NRV 6Beef, breast, cooked (without addition of fat and salt) Beef, breast, cooked (without addition of fat and salt)Beef · Meat and offal 8 mg80 % NRV 7Yeast, dried Yeast, driedSupplements · Special foods 8 mg80 % NRV 8Cocoa powder, deoiled, without sugar Cocoa powder, deoiled, without sugarChocolate and cocoa products · Sweets 7.5 mg75 % NRV 9Beef, shoulder, rare roast in oven (without addition of fat and salt) Beef, shoulder, rare roast in oven (without addition of fat and salt)Beef · Meat and offal 7.4 mg74 % NRV 10Pork, chuck, well done, roast in oven (without addition of fat and salt) Pork, chuck, well done, roast in oven (without addition of fat and salt)Pork · Meat and offal 7.4 mg74 % NRV 11Beef, minced, pan fried (without addition of fat and salt) Beef, minced, pan fried (without addition of fat and salt)Beef · Meat and offal 7 mg70 % NRV 12Pork, chuck, medium, roast in oven (without addition of fat and salt) Pork, chuck, medium, roast in oven (without addition of fat and salt)Pork · Meat and offal 6.7 mg67 % NRV 13Minced/pieces/escalope, vegetarian, based on mycoprotein, raw Minced/pieces/escalope, vegetarian, based on mycoprotein, rawSubstitutes for meat, meat products, fish or egg · Plant based protein foods and alternatives to animal products 6.6 mg66 % NRV 14Pork, liver, raw Pork, liver, rawPork · Meat and offal 6.5 mg65 % NRV 15Dried meat (Hobel-, Bündner-, Walliser-, Tessiner- dried meat) Dried meat (Hobel-, Bündner-, Walliser-, Tessiner- dried meat)Raw sausage products · Sausages and cold meats 6.5 mg65 % NRV 16Cocoa powder, without sugar Cocoa powder, without sugarChocolate and cocoa products · Sweets 6.4 mg64 % NRV 17Beef, Filet, fried in oven "medium" (without addition of fat and salt) Beef, Filet, fried in oven "medium" (without addition of fat and salt)Beef · Meat and offal 5.9 mg59 % NRV 18Mostbröckli (smoked and dried beef), raw Mostbröckli (smoked and dried beef), rawRaw sausage products · Sausages and cold meats 5.9 mg59 % NRV 19Veal, shoulder, roast in oven (without addition of fat and salt) Veal, shoulder, roast in oven (without addition of fat and salt)Veal · Meat and offal 5.9 mg59 % NRV 20Beef, shoulder (roast), raw Beef, shoulder (roast), rawBeef · Meat and offal 5.8 mg58 % NRV 21Sesame seeds, peeled Sesame seeds, peeledNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 5.8 mg58 % NRV 22Sunflower seeds Sunflower seedsNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 5.8 mg58 % NRV 23Pine nuts Pine nutsNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 5.8 mg58 % NRV 24Beef, ragout (goulash), raw Beef, ragout (goulash), rawBeef · Meat and offal 5.7 mg57 % NRV 25Sesame seeds whole Sesame seeds wholeNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 5.5 mg55 % NRV 26Lamb, leg, roast (without addition of fat and salt) Lamb, leg, roast (without addition of fat and salt)Lamb, mutton · Meat and offal 5.4 mg54 % NRV 27Beef, boiling meat with fat, cooked (without addition of fat and salt) Beef, boiling meat with fat, cooked (without addition of fat and salt)Beef · Meat and offal 5.3 mg53 % NRV 28Liver (average of beef, veal, pork), pan fried (without addition of fat and salt) Liver (average of beef, veal, pork), pan fried (without addition of fat and salt)Meat and offal · Meat and offal 5.3 mg53 % NRV 29Pork, chuck, roast, raw Pork, chuck, roast, rawPork · Meat and offal 5.3 mg53 % NRV 30Liver (average of beef, veal, pork), raw Liver (average of beef, veal, pork), rawMeat and offal · Meat and offal 5.1 mg51 % NRV

How much to cover my needs?

Amount providing 100% of the adult NRV (10 mg):

Food/100 gAmount
Wheat germ18 mg56 g
Beef, shoulder, well done roast in oven (without addition of fat and salt)9.4 mg106 g
Wheat bran, raw9.2 mg109 g

Theoretical benchmark: real diets combine several sources across the day.

See also