FoodScore

Ranking · top 30 · per 100g

Foods high in zinc

Zinc supports immune function, wound healing, and protein synthesis.

Daily target
11mg
USDA / FDA Daily Value
  1. 01
    Total Whole Grain
    37.5 mg
    56
  2. 02
    Wheaties
    25 mg
    70
  3. 03
    GENERAL MILLS SALES . Wheaties
    25 mg
    56
  4. 04
    Wheat Germ
    16.67 mg
    85
  5. 05
    Cap'n Crunch
    15.22 mg
    28
  6. 06
    Cap'N Crunch Quaker Cap'n Crunch Original
    15.22 mg
    3
  7. 07
    Peanut Butter Chunky
    15.1 mg
    75
  8. 08
    Cap'N Crunch Quaker Cap'n Crunch Crunch Berries
    14.73 mg
    3
  9. 09
    Chex Rice
    13.89 mg
    60
  10. 10
    GENERAL MILLS Lucky Charms
    13.89 mg
    37
  11. 11
    GENERAL MILLS Cheerios Multi Grain
    13.39 mg
    38
  12. 12
    Quaker Life Original
    12.47 mg
    45
  13. 13
    GENERAL MILLS Chex Rice
    12.1 mg
    29
  14. 14
    Cheerios (original)
    12 mg
    56
  15. 15
    Flax Seeds Whole
    10.3 mg
    84
  16. 16
    Oatmeal Instant Quaker Original
    10 mg
    77
  17. 17
    Beef Chuck Roast Cooked
    9.93 mg
    59
  18. 18
    Hemp Seeds
    9.9 mg
    82
  19. 19
    Honey Nut Cheerios
    9 mg
    42
  20. 20
    Cheerios Frosted
    8.33 mg
    39
  21. 21
    Cocoa Puffs
    8.33 mg
    33
  22. 22
    Cheerios Apple Cinnamon
    8.33 mg
    20
  23. 23
    Cheerios Honey Nut
    8.11 mg
    24
  24. 24
    POST Raisin Bran Post
    7.94 mg
    53
  25. 25
    Sesame Seeds Whole
    7.75 mg
    78
  26. 26
    Chex Corn
    7.69 mg
    51
  27. 27
    Crab Alaskan King Cooked
    7.62 mg
    75
  28. 28
    Kix
    7.5 mg
    55
  29. 29
    Kix
    7.5 mg
    55
  30. 30
    Beef Filet Mignon Cooked
    7.19 mg
    59

How we rank

Foods are sorted highest-first by zinc content per 100g, then cross-referenced with their overall FoodScore so you can see nutritional quality at a glance. Daily Value references come from the FDA 2016 Nutrition Facts rule, and Dietary Reference Intakes from the NIH. Full methodology is here.

Other nutrient rankings

Foods high in fiberFoods high in ironFoods high in potassiumFoods low in sodiumFoods high in calciumFoods high in magnesiumFoods high in omega-3Foods high in protein

30 foods in this ranking · 1341 in the full database.