Nutrient Density

Zinc in Food (high to low)

Nutrition Facts: Zinc Content

Zinc (mg)	Information updated: September 9, 2011
21	Pumpkin seeds, dried hulled Quantity: 1/4 cup 30g
7	Flour, rye 100% stone ground whole grain Quantity: 1 cup, 148g
6	Beef, ground round 85% lean (cooked) Quantity: 3oz 85g
6	Beef, ground beef 95% lean (cooked) Quantity: 3oz 85g
5	Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85g
5	Bison Burger (cooked) Quantity: 3oz 85g
4	Cauliflower, green, raw Quantity: 1 cup 64g
4	Flour, quinoa Quantity: 1 cup
4	Flour, brown rice Quantity: 1 cup 158g
4	Flour, buckwheat Quantity: 1 cup 120g
4	Turkey Sausage, lean, sweet Quantity: 1 link 91g
4	Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120g
3	Flour, barley Quantity: 1 cup 148g
3	Legumes, lentils, cooked Quantity: 1 cup 198g
2	Spelt, cooked Quantity: 1 cup
2	Yogurt, organic plain lowfat Quantity: 1 cup 227g
2	Yogurt, organic plain nonfat Quantity: 1 cup 227g
2	Turkey, ground breast 99% lean Quantity: 4oz
2	Turkey, ground 93/7 lean Quantity: 4oz
2	Cauliflower, green, raw Quantity: small head 325g
2	Oats, rolled, quick organic Quantity: 1/2 cup 40g
2	Quinoa Quantity: 1/4 cup 46g
2	Legumes, black beans, cooked Quantity: 1 cup 172g
2	Legumes, navy beans, cooked Quantity: 1 cup 182g
2	Legumes, red kidney beans, cooked Quantity: 1 cup 177g
2	Peas green, raw Quantity: 1 cup 145g
2	Yeast, regular Quantity: 1oz 28g
2	Ricotta Cheese, part skim milk Quantity: 1/2 cup 24g
2	Legumes, great northern beans, cooked Quantity: 1 cup 177g
2	Pasta, Rotini 100% whole wheat Quantity: 2oz 56g
2	Wheat Germ, raw Quantity: 2 Tbsp 16g
1	Lettuce, romaine, raw Quantity: 1 head, 626g
1	Pasta, Capellini 100% whole wheat organic Quantity: 2oz 56g
1	Pasta, Spaghettini 100% whole wheat Quantity: 2oz 56g
1	Sunflower seeds: whole, dried Quantity: 1oz 28g
1	Pecans, raw unsalted Quantity: 19 halves 28g
1	Legumes, black beans, canned Quantity: 1/2 cup 130g
1	Almonds, raw whole Quantity: 24 nuts 28g
1	Avocado (green), Florida raw Quantity: 1 fruit 304g
1	Yogurt, organic Greek plain nonfat Quantity: 5.3oz 150g
1	Brazil Nuts, raw Quantity: 6 nuts 28g
1	Milk, 1% fat organic Quantity: 1 cup 246g
1	Peas, canned Lesueur (baby) -50% sodium Quantity: 1 cup 175g
1	Peas, frozen Quantity: 1 cup 134g
1	Soy Protein Isolate, GeniSoy Ultra Quantity: 35.5g
1	Tomato paste, Full Circle organic Quantity: 6oz can
1	Milk, fat free Quantity: 1 cup 246g
1	Broccoli, Green Giant frozen Steamers Quantity: 2 cups
1	Buttermilk, low fat cultured Quantity: 1 cup 245g
1	Mushrooms, brown, whole Quantity: 1 cup 87g
1	Nectarine, raw Quantity: 1 medium 142g
1	Onion, yellow, raw Quantity: 1 medium
1	Pumpkin: canned Quantity: 15oz 425g
1	Soymilk, Unsweetened Silk Organic Quantity: 1 cup 243g
1	Turkey, sausage links 90/10 lean, Jennie-O Quantity: 2 links 56g

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