Food ranking FoodRanking.org
russian english

Zinc

Ranking per
PositionProduct nameZinc, mg
1Eastern oysterEastern oyster
wild, cooked, moist heat
78.6
2DeerDeer
shoulder clod, separable lean only, cooked, braised
8.64
3Pumpkin seed kernelsPumpkin seed kernels
dried
7.81
4Sesame seedsSesame seeds
whole, dried
7.75
5BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
6.91
6LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
6.58
7Pine nutsPine nuts
dried
6.45
8Cashew nutsCashew nuts
dry roasted, without salt added
5.6
9VealVeal
composite of trimmed retail cuts, separable lean only, cooked
5.1
10Sunflower seed kernelsSunflower seed kernels
dried
5
11PecansPecans4.53
12Swiss cheeseSwiss cheese4.37
13BrazilnutsBrazilnuts
dried, unblanched
4.06
14Northern lobsterNorthern lobster
cooked, moist heat
4.05
15Gouda cheeseGouda cheese3.9
15Gruyere cheeseGruyere cheese3.9
17Edam cheeseEdam cheese3.75
18Cheddar cheeseCheddar cheese3.64
19Common octopusCommon octopus
cooked, moist heat
3.36
20Dark chocolateDark chocolate
70-85% cacao solids
3.31
21AlmondsAlmonds3.12
22English walnutsEnglish walnuts3.09
23Mozzarella cheeseMozzarella cheese
whole milk
2.92
24PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
2.9
25Feta cheeseFeta cheese2.88
26Parmesan cheeseParmesan cheese
hard
2.75
27Blue cheeseBlue cheese2.66
28DuckDuck
domesticated, meat only, cooked, roasted
2.6
29TurkeyTurkey
whole, meat only, cooked, roasted
2.51
30Hazelnuts or filbertsHazelnuts or filberts2.45
31Brie cheeseBrie cheese2.38
31Camembert cheeseCamembert cheese2.38
33RabbitRabbit
domesticated, composite of cuts, cooked, stewed
2.37
34Pistachio nutsPistachio nuts
dry roasted, without salt added
2.34
35Milk chocolateMilk chocolate2.3
36ChickenChicken
broilers or fryers, meat only, stewed
1.99
37CarpCarp
cooked, dry heat
1.9
38Whole-wheat breadWhole-wheat bread
commercially prepared
1.77
39ScallopScallop
(bay and sea), cooked, steamed
1.55
40ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
1.53
41White beansWhite beans
mature seeds, cooked, boiled, without salt
1.38
42Wheat bran breadWheat bran bread1.35
43Whole-wheat pastaWhole-wheat pasta
cooked
1.34
43Wild riceWild rice
cooked
1.34
45Shiitake mushroomsShiitake mushrooms
cooked, without salt
1.33
46Atlantic herringAtlantic herring
cooked, dry heat
1.27
46LentilsLentils
mature seeds, cooked, boiled, without salt
1.27
48Green peasGreen peas
raw
1.24
49GarlicGarlic
raw
1.16
49Ricotta cheeseRicotta cheese
whole milk
1.16
51SoybeansSoybeans
mature seeds, cooked, boiled, without salt
1.15
52Rye breadRye bread1.14
53Black beansBlack beans
mature seeds, cooked, boiled, without salt
1.12
54SpearmintSpearmint
fresh
1.09
55Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
1.07
55ParsleyParsley
fresh
1.07
57Whole eggWhole egg
cooked, hard-boiled
1.05
58Split peasSplit peas
mature seeds, cooked, boiled, without salt
1
59Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
0.98
60Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
0.95
60White wheat breadWhite wheat bread0.95
62Dill weedDill weed
fresh
0.91
62MilletMillet
cooked
0.91
64White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
0.87
65Mung beansMung beans
mature seeds, cooked, boiled, without salt
0.84
66Pearled barleyPearled barley
cooked
0.82
67BasilBasil
fresh
0.81
68Dulce de LecheDulce de Leche0.79
69White chocolateWhite chocolate0.74
70Brown riceBrown rice
long-grain, cooked
0.71
71Goat cheeseGoat cheese
semisoft type
0.66
72AvocadosAvocados
raw, all commercial varieties
0.64
73Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
0.62
74Buckwheat groatsBuckwheat groats
roasted, cooked
0.61
75AsparagusAsparagus
cooked, boiled, drained
0.6
76Atlantic codAtlantic cod
cooked, dry heat
0.58
76Channel catfishChannel catfish
farmed, cooked, dry heat
0.58
78BulgurBulgur
cooked
0.57
78СhestnutsСhestnuts
european, roasted
0.57
80Coho salmonCoho salmon
wild, cooked, dry heat
0.56
81Rainbow troutRainbow trout
farmed, cooked, dry heat
0.54
82BlackberriesBlackberries
raw
0.53
82SpinachSpinach
raw
0.53
84Cottage cheeseCottage cheese
2% milkfat
0.51
84PastaPasta
cooked, unenriched, without added salt
0.51
86Coriander leavesCoriander leaves
raw
0.5
86Cream cheeseCream cheese0.5
88White riceWhite rice
long-grain, regular, unenriched, cooked without salt
0.49
89ArugulaArugula
raw
0.47
90Pink salmonPink salmon
cooked, dry heat
0.46
91BroccoliBroccoli
cooked, boiled, drained, without salt
0.45
91Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
0.45
93Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
0.43
93Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
0.43
95RaspberriesRaspberries
raw
0.42
96HaddockHaddock
cooked, dry heat
0.4
97Beet greensBeet greens
raw
0.38
98MilkMilk
whole, 3.25% milkfat
0.37
99Swiss chardSwiss chard
raw
0.36
100Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
0.35
100BeetsBeets
cooked, boiled, drained
0.35
100PomegranatesPomegranates
raw
0.35
103Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
0.33
104PotatoPotato
boiled, cooked in skin, flesh, without salt
0.3
105CouscousCouscous
cooked
0.26
106Green snap beansGreen snap beans
cooked, boiled, drained, without salt
0.25
106Rice noodlesRice noodles
cooked
0.25
106Sweet pepperSweet pepper
red, raw
0.25
109CarrotCarrot
raw
0.24
110CurrantsCurrants
red and white, raw
0.23
110Garden cressGarden cress
raw
0.23
110GuavasGuavas
common, raw
0.23
110PumpkinPumpkin
cooked, boiled, drained, without salt
0.23
114HoneyHoney0.22
114Red cabbageRed cabbage
raw
0.22
116ApricotsApricots
raw
0.2
116CucumberCucumber
with peel, raw
0.2
116Green onionGreen onion
young , tops only
0.2
116Red leaf lettuceRed leaf lettuce
raw
0.2
116Sweet potatoSweet potato
cooked, boiled, without skin
0.2
121CabbageCabbage
raw
0.18
122CauliflowerCauliflower
cooked, boiled, drained, without salt
0.17
122NectarinesNectarines
raw
0.17
122OnionOnion
raw
0.17
122PeachesPeaches
yellow, raw
0.17
122TomatoTomato
red, ripe, raw, year round average
0.17
127BlueberriesBlueberries
raw
0.16
128BananasBananas
raw
0.15
128Iceberg lettuceIceberg lettuce
raw
0.15
130KiwifruitKiwifruit
green, raw
0.14
130StrawberriesStrawberries
raw
0.14
132Carambola (starfruit)Carambola (starfruit)
raw
0.12
132EggplantEggplant
cooked, boiled, drained, without salt
0.12
132PineapplePineapple
raw, all varieties
0.12
135LimesLimes
raw
0.11
136PearsPears
raw
0.1
136PlumsPlums
raw
0.1
136WatermelonWatermelon
raw
0.1
139ButterButter
without salt
0.09
139CranberriesCranberries
raw
0.09
139Honeydew melonHoneydew melon
raw
0.09
139MangosMangos
raw
0.09
143PapayaPapaya
raw
0.08
144CherriesCherries
sweet, raw
0.07
144GrapefruitGrapefruit
raw, pink and red, all areas
0.07
144GrapesGrapes
red or green (European type, such as Thompson seedless), raw
0.07
144OrangesOranges
raw, all commercial varieties
0.07
144TangerinesTangerines
raw
0.07
149LemonsLemons
raw, without peel
0.06
150ApplesApples
raw, with skin
0.04