Top foods ranked by Zinc, Zn content per 100 g. Data from USDA FoodData Central.
| # | Food | Per 100 g | Category | |
|---|---|---|---|---|
| 1 | Dried Egg Yolk | 7.1 mg | Dairy and Egg Products | |
| 2 | Raw Pumpkin Seeds (Pepitas) | 6.3 mg | Nut and Seed Products | |
| 3 | Creamy Sesame Butter | 6.0 mg | Nut and Seed Products | |
| 4 | Dry Roasted Sunflower Kernels (Salted) | 6.0 mg | Nut and Seed Products | |
| 5 | Dry Wild Rice | 5.8 mg | Cereal Grains and Pasta | |
| 6 | Raw Pine Nuts | 5.7 mg | Nut and Seed Products | |
| 7 | Raw Sunflower Seed Kernels | 5.6 mg | Nut and Seed Products | |
| 8 | Raw Boneless Flank Steak | 5.6 mg | Beef Products | |
| 9 | Raw Dry Chia Seeds | 5.6 mg | Cereal Grains and Pasta | |
| 10 | Raw Boneless Chuck Roast | 5.4 mg | Beef Products | |
| 11 | Dry Raw Einkorn Grain | 5.2 mg | Cereal Grains and Pasta | |
| 12 | Raw Cashews | 5.1 mg | Nut and Seed Products | |
| 13 | Dried Whole Egg | 5.0 mg | Dairy and Egg Products | |
| 14 | Ground Flaxseed | 4.7 mg | Nut and Seed Products | |
| 15 | Grilled T-Bone Steak (Lean) | 4.7 mg | Beef Products | |
| 16 | Grilled T-Bone Steak (Lean) | 4.7 mg | Beef Products | |
| 17 | Grated Parmesan Cheese (Refrigerated) | 4.6 mg | Dairy and Egg Products | |
| 18 | Dry Khorasan Grain | 4.5 mg | Cereal Grains and Pasta | |
| 19 | Defatted Soy Flour | 4.4 mg | Legumes and Legume Products | |
| 20 | Raw White Sorghum Bran | 4.4 mg | Cereal Grains and Pasta | |
| 21 | Swiss Cheese | 4.4 mg | Dairy and Egg Products | |
| 22 | Swiss Cheese | 4.4 mg | Dairy and Egg Products | |
| 23 | Grated Parmesan Cheese | 4.3 mg | Dairy and Egg Products | |
| 24 | Raw Ground Beef (90/10) | 4.2 mg | Beef Products | |
| 25 | Raw Boneless Ribeye Steak | 4.1 mg | Beef Products | |
| 26 | Dry Pearled Farro | 4.0 mg | Cereal Grains and Pasta | |
| 27 | Raw Pecan Halves | 3.9 mg | Nut and Seed Products | |
| 28 | Sliced Provolone Cheese | 3.9 mg | Dairy and Egg Products | |
| 29 | Dry Lentils | 3.9 mg | Legumes and Legume Products | |
| 30 | Raw Ground Beef (80/20) | 3.8 mg | Beef Products | |
| 31 | Raw Brazil Nuts | 3.8 mg | Nut and Seed Products | |
| 32 | Dry Medium Red Beans | 3.8 mg | Legumes and Legume Products | |
| 33 | Dry Medium Red Beans | 3.8 mg | Legumes and Legume Products | |
| 34 | Monterey Jack Cheese | 3.8 mg | Dairy and Egg Products | |
| 35 | Raw Beef Top Round | 3.8 mg | Beef Products | |
| 36 | 93% Lean Ground Turkey (Cooked) | 3.8 mg | Poultry Products | |
| 37 | Ground Turkey, Pan-Broiled (93% Lean) | 3.8 mg | Poultry Products | |
| 38 | Raw Ground Bison | 3.8 mg | Lamb, Veal, and Game Products | |
| 39 | Raw Beef Top Loin Steak (Lean) | 3.8 mg | Beef Products | |
| 40 | Raw Beef Top Loin Steak (Lean) | 3.8 mg | Beef Products | |
| 41 | Full-Fat Soy Flour | 3.8 mg | Legumes and Legume Products | |
| 42 | Dry Brown Beans | 3.7 mg | Legumes and Legume Products | |
| 43 | Dry Brown Beans | 3.7 mg | Legumes and Legume Products | |
| 44 | Roasted Beef Tenderloin, Lean | 3.7 mg | Beef Products | |
| 45 | Roasted Beef Tenderloin (Lean) | 3.7 mg | Beef Products | |
| 46 | Coconut Flour | 3.7 mg | Nut and Seed Products | |
| 47 | Cheddar Cheese | 3.7 mg | Dairy and Egg Products | |
| 48 | Dried Black-Eyed Peas | 3.7 mg | Legumes and Legume Products | |
| 49 | Part-Skim Low-Moisture Mozzarella | 3.6 mg | Dairy and Egg Products | |
| 50 | Cotija Cheese | 3.6 mg | Dairy and Egg Products |