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Zinc-rich foods

The 25 foods in this USDA reference database with the most zinc per 100 g, with the share of the adult Daily Value (11 mg) each one delivers. Reference data — not medical advice.

Food	Zinc per 100 g	%DV
Eastern oyster, canned	91 mg	827%
Eastern oyster, fried	87.1 mg	792%
Ralston wheat bran flakes	64.3 mg	585%
Eastern oyster, raw	39.3 mg	357%
Pacific oyster, cooked	33.2 mg	302%
Incaparina dry mix	23 mg	209%
Quaker Cap'n Crunch's Oops! All Berries	18 mg	163%
Malt-O-Meal Oat Blenders with honey and almonds	17.9 mg	162%
Ralston corn biscuits	17.1 mg	156%
Wheat germ, toasted, plain	16.7 mg	152%
Pacific oyster, raw	16.6 mg	151%
Quaker Christmas Crunch	16.4 mg	149%
Quaker Cap'n Crunch	16.2 mg	147%
Kretschmer wheat germ	16 mg	146%
Quaker Cap'n Crunch With Crunchberries	15.6 mg	141%
Quaker Halloween Crunch	15.4 mg	140%
Sugar-free chocolate instant breakfast powder	15.4 mg	140%
Quaker crunchy bran cereal	15.3 mg	139%
Quaker Peanut Butter Crunch	15.3 mg	139%
Quaker sweet crunch quisp cereal	15.3 mg	139%
Malt-O-Meal Blueberry Muffin Tops cereal	14.7 mg	133%
Malt-O-Meal Honey Graham Squares cereal	13.9 mg	127%
Kretschmer honey crunch wheat germ	13.9 mg	126%
Quaker honey graham life cereal	13.8 mg	126%
Quaker oat cinnamon life cereal	13.8 mg	125%

Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.

Frequently asked questions

Which food has the most zinc per 100 g?

Eastern oyster, canned tops this database with 91 mg per 100 g — 827% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.

How much zinc do I need per day?

The Daily Value for Zinc is 11 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.

Should I eat more of the top foods on this list?

These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.

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