Nutrient Density
Zinc Rich Food (high to low)
Nutrition Facts: Zinc Content
| Zinc (mg) | Information updated: March 30, 2010 |
| 21 | Pumpkin seeds, dried hulled Quantity: 142 seeds 28gm |
| 7 | Flour, Rye 100% stone ground whole grain Quantity: 1 cup, 148gm |
| 6 | Beef, ground round 85% lean (cooked) Quantity: 3oz 85gm |
| 6 | Beef, ground beef 95% lean (cooked) Quantity: 3oz 85gm |
| 5 | Beef, ground beef 80% lean frozen (cooked) organic Quantity: 4oz |
| 5 | Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85gm |
| 5 | Bison Burger (cooked) Quantity: 3 oz 85gm |
| 4 | Cauliflower, green, raw Quantity: 1 cup 64gm |
| 4 | Flour, Quinoa Quantity: 1 cup |
| 4 | Beef, steak, rib eye Quantity: 3oz |
| 4 | Flour, brown rice Quantity: 1 cup 158gm |
| 4 | Legumes, black beans, canned Quantity: 15oz can 425gm |
| 4 | Flour, Buckwheat Quantity: 1 cup 120gm |
| 4 | Turkey Sausage, lean, sweet Quantity: 1 link 91gm |
| 4 | Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120gm |
| 3 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 bar 100gm |
| 3 | Flour, Barley Quantity: 1 cup 148gm |
| 3 | Chicken, roasted with meat & skin Quantity: 1/4 whole chicken |
| 2 | Spelt, cooked Quantity: 1 cup |
| 2 | Yogurt, Nonfat plain Dannon Quantity: 8 oz |
| 2 | Legumes, lentils, dry Quantity: 1/4 cup dry |
| 2 | Turkey, ground breast 99% lean Quantity: 4oz |
| 2 | Turkey, ground 93/7 lean Quantity: 4oz |
| 2 | Yogurt, Lowfat plain Dannon Quantity: 8 oz |
| 2 | Cauliflower, green, raw Quantity: 1 small head 325gm |
| 2 | Peas, canned lesuer (baby) Quantity: 1 can 313gm |
| 2 | Quinoa (cooked) Quantity: 1 cup 185gm |
| 2 | Legumes, navy beans, dry Quantity: 1/4 cup dry |
| 2 | Peas green, raw Quantity: 1 cup 145gm |
| 2 | Yeast, regular Quantity: 1oz 28gm |
| 2 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24gm |
| 2 | Oats, rolled, old fashioned or instant Quantity: 1/2 cup 40gm |
| 2 | Pasta, Rotini 100% whole wheat Quantity: 3/4 cup |
| 2 | Wheat Germ, raw Quantity: 2 Tbsp 16gm |
| 1 | Lettuce, romaine, raw Quantity: 1 head, 626gm |
| 1 | Pasta, Capellini 100% whole wheat organic Quantity: 2oz |
| 1 | Pasta, Spaghettini 100% whole wheat Quantity: 2oz 57gm |
| 1 | Sunflower seeds: whole, dried Quantity: 1oz 28gm |
| 1 | Pecans, raw unsalted Quantity: 19 halves 28gm |
| 1 | Legumes, red kidney beans, dry Quantity: 1/4 cup dry |
| 1 | Almonds, raw whole Quantity: 24 nuts 28gm |
| 1 | Avocado (Florida) raw Quantity: 1 fruit 304gm |
| 1 | Legumes, dark red kidney beans, canned Quantity: 15oz can |
| 1 | Yogurt, Nonfat plain Greek Quantity: 5.3oz 150gm |
| 1 | Milk, 1% fat Quantity: 1 cup 246gm |
| 1 | Milk, 2% fat Quantity: 1 cup 246gm |
| 1 | Peas, frozen Quantity: 1 cup 134gm |
| 1 | Soy Protein Isolate, GeniSoy Ultra Quantity: 2 oz |
| 1 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 1 | Milk, fat free Quantity: 1 cup 246gm |
| 1 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 4 squares 43gm |
| 1 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 1 | Buttermilk, low fat cultured Quantity: 1 cup 245gm |
| 1 | Mushrooms, brown, whole Quantity: 1 cup 87gm |
| 1 | Nectarine Quantity: 1 medium 142gm |
| 1 | Onion, yellow, raw Quantity: 1 small |
| 1 | Peanut butter with flax oil creamy Quantity: 2 Tbsp |
| 1 | Pumpkin: canned Quantity: 15oz, 425gm |
| 1 | Soymilk, Unsweetened Silk Quantity: 1 cup 243gm |
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