Zinc

Ranking per

Position		Zinc, mg
1	Eastern oyster wild, cooked, moist heat	78.6
2	Deer shoulder clod, separable lean only, cooked, braised	8.64
3	Pumpkin seed kernels dried	7.81
4	Sesame seeds whole, dried	7.75
5	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	6.91
6	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	6.58
7	Pine nuts dried	6.45
8	Cashew nuts dry roasted, without salt added	5.6
9	Veal composite of trimmed retail cuts, separable lean only, cooked	5.1
10	Sunflower seed kernels dried	5
11	Pecans	4.53
12	Swiss cheese	4.37
13	Brazilnuts dried, unblanched	4.06
14	Northern lobster cooked, moist heat	4.05
15	Gouda cheese	3.9
15	Gruyere cheese	3.9
17	Edam cheese	3.75
18	Cheddar cheese	3.64
19	Common octopus cooked, moist heat	3.36
20	Dark chocolate 70-85% cacao solids	3.31
21	Almonds	3.12
22	English walnuts	3.09
23	Mozzarella cheese whole milk	2.92
24	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	2.9
25	Feta cheese	2.88
26	Parmesan cheese hard	2.75
27	Blue cheese	2.66
28	Duck domesticated, meat only, cooked, roasted	2.6
29	Turkey whole, meat only, cooked, roasted	2.51
30	Hazelnuts or filberts	2.45
31	Brie cheese	2.38
31	Camembert cheese	2.38
33	Rabbit domesticated, composite of cuts, cooked, stewed	2.37
34	Pistachio nuts dry roasted, without salt added	2.34
35	Milk chocolate	2.3
36	Chicken broilers or fryers, meat only, stewed	1.99
37	Carp cooked, dry heat	1.9
38	Whole-wheat bread commercially prepared	1.77
39	Scallop (bay and sea), cooked, steamed	1.55
40	Chickpeas mature seeds, cooked, boiled, without salt	1.53
41	White beans mature seeds, cooked, boiled, without salt	1.38
42	Wheat bran bread	1.35
43	Whole-wheat pasta cooked	1.34
43	Wild rice cooked	1.34
45	Shiitake mushrooms cooked, without salt	1.33
46	Atlantic herring cooked, dry heat	1.27
46	Lentils mature seeds, cooked, boiled, without salt	1.27
48	Green peas raw	1.24
49	Garlic raw	1.16
49	Ricotta cheese whole milk	1.16
51	Soybeans mature seeds, cooked, boiled, without salt	1.15
52	Rye bread	1.14
53	Black beans mature seeds, cooked, boiled, without salt	1.12
54	Spearmint fresh	1.09
55	Kidney beans red, mature seeds, cooked, boiled, without salt	1.07
55	Parsley fresh	1.07
57	Whole egg cooked, hard-boiled	1.05
58	Split peas mature seeds, cooked, boiled, without salt	1
59	Pinto beans mature seeds, cooked, boiled, without salt	0.98
60	Lima beans large, mature seeds, cooked, boiled, without salt	0.95
60	White wheat bread	0.95
62	Dill weed fresh	0.91
62	Millet cooked	0.91
64	White mushrooms cooked, boiled, drained, without salt	0.87
65	Mung beans mature seeds, cooked, boiled, without salt	0.84
66	Pearled barley cooked	0.82
67	Basil fresh	0.81
68	Dulce de Leche	0.79
69	White chocolate	0.74
70	Brown rice long-grain, cooked	0.71
71	Goat cheese semisoft type	0.66
72	Avocados raw, all commercial varieties	0.64
73	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	0.62
74	Buckwheat groats roasted, cooked	0.61
75	Asparagus cooked, boiled, drained	0.6
76	Atlantic cod cooked, dry heat	0.58
76	Channel catfish farmed, cooked, dry heat	0.58
78	Bulgur cooked	0.57
78	Сhestnuts european, roasted	0.57
80	Coho salmon wild, cooked, dry heat	0.56
81	Rainbow trout farmed, cooked, dry heat	0.54
82	Blackberries raw	0.53
82	Spinach raw	0.53
84	Cottage cheese 2% milkfat	0.51
84	Pasta cooked, unenriched, without added salt	0.51
86	Coriander leaves raw	0.5
86	Cream cheese	0.5
88	White rice long-grain, regular, unenriched, cooked without salt	0.49
89	Arugula raw	0.47
90	Pink salmon cooked, dry heat	0.46
91	Broccoli cooked, boiled, drained, without salt	0.45
91	Yellowfin tuna fresh, cooked, dry heat	0.45
93	Atlantic and Pacific halibut cooked, dry heat	0.43
93	Atlantic salmon farmed, cooked, dry heat	0.43
95	Raspberries raw	0.42
96	Haddock cooked, dry heat	0.4
97	Beet greens raw	0.38
98	Milk whole, 3.25% milkfat	0.37
99	Swiss chard raw	0.36
100	Atlantic ocean perch cooked, dry heat	0.35
100	Beets cooked, boiled, drained	0.35
100	Pomegranates raw	0.35
103	Brussels sprout cooked, boiled, drained, without salt	0.33
104	Potato boiled, cooked in skin, flesh, without salt	0.3
105	Couscous cooked	0.26
106	Green snap beans cooked, boiled, drained, without salt	0.25
106	Rice noodles cooked	0.25
106	Sweet pepper red, raw	0.25
109	Carrot raw	0.24
110	Currants red and white, raw	0.23
110	Garden cress raw	0.23
110	Guavas common, raw	0.23
110	Pumpkin cooked, boiled, drained, without salt	0.23
114	Honey	0.22
114	Red cabbage raw	0.22
116	Apricots raw	0.2
116	Cucumber with peel, raw	0.2
116	Green onion young , tops only	0.2
116	Red leaf lettuce raw	0.2
116	Sweet potato cooked, boiled, without skin	0.2
121	Cabbage raw	0.18
122	Cauliflower cooked, boiled, drained, without salt	0.17
122	Nectarines raw	0.17
122	Onion raw	0.17
122	Peaches yellow, raw	0.17
122	Tomato red, ripe, raw, year round average	0.17
127	Blueberries raw	0.16
128	Bananas raw	0.15
128	Iceberg lettuce raw	0.15
130	Kiwifruit green, raw	0.14
130	Strawberries raw	0.14
132	Carambola (starfruit) raw	0.12
132	Eggplant cooked, boiled, drained, without salt	0.12
132	Pineapple raw, all varieties	0.12
135	Limes raw	0.11
136	Pears raw	0.1
136	Plums raw	0.1
136	Watermelon raw	0.1
139	Butter without salt	0.09
139	Cranberries raw	0.09
139	Honeydew melon raw	0.09
139	Mangos raw	0.09
143	Papaya raw	0.08
144	Cherries sweet, raw	0.07
144	Grapefruit raw, pink and red, all areas	0.07
144	Grapes red or green (European type, such as Thompson seedless), raw	0.07
144	Oranges raw, all commercial varieties	0.07
144	Tangerines raw	0.07
149	Lemons raw, without peel	0.06
150	Apples raw, with skin	0.04