Zinc, Zn

Recommended Amounts

The Daily Value (DV) for Zinc, Zn is 11 mg daily.

Foods rich in Zinc, Zn

Oysters, canned

Zinc, Zn: 99 mg
Energy: 74 kcal
Protein: 31 kcal
Fat: 11 kcal
Carbs: 17 kcal

Mollusks, oyster, eastern, canned

Zinc, Zn: 91 mg
Energy: 68 kcal
Protein: 28 kcal
Fat: 9.88 kcal
Carbs: 16 kcal

Oysters, steamed

Zinc, Zn: 50 mg
Energy: 65 kcal
Protein: 29 kcal
Fat: 8.64 kcal
Carbs: 14 kcal

Oysters, baked or broiled

Zinc, Zn: 49 mg
Energy: 104 kcal
Protein: 28 kcal
Fat: 27 kcal
Carbs: 14 kcal

Mollusks, oyster, eastern, wild, raw

Zinc, Zn: 39 mg
Energy: 51 kcal
Protein: 23 kcal
Fat: 6.84 kcal
Carbs: 11 kcal

Oysters, raw

Zinc, Zn: 39 mg
Energy: 51 kcal
Protein: 23 kcal
Fat: 6.84 kcal
Carbs: 11 kcal

Mollusks, oyster, eastern, farmed, raw

Zinc, Zn: 38 mg
Energy: 59 kcal
Protein: 21 kcal
Fat: 6.2 kcal
Carbs: 22 kcal

Oysters, fried

Zinc, Zn: 30 mg
Energy: 203 kcal
Protein: 25 kcal
Fat: 54 kcal
Carbs: 55 kcal

Oysters Rockefeller

Zinc, Zn: 19 mg
Energy: 134 kcal
Protein: 31 kcal
Fat: 30 kcal
Carbs: 38 kcal

Baby Toddler puffs, fruit

Zinc, Zn: 17 mg
Energy: 344 kcal
Protein: 25 kcal
Fat: 9.2 kcal
Carbs: 343 kcal

Baby Toddler puffs, vegetable

Zinc, Zn: 17 mg
Energy: 344 kcal
Protein: 25 kcal
Fat: 9.2 kcal
Carbs: 343 kcal

Nutritional powder mix (Slim Fast)

Zinc, Zn: 17 mg
Energy: 448 kcal
Protein: 33 kcal
Fat: 53 kcal
Carbs: 296 kcal

Wheat germ

Zinc, Zn: 17 mg
Energy: 382 kcal
Protein: 116 kcal
Fat: 43 kcal
Carbs: 198 kcal

Mollusks, oyster, Pacific, raw

Zinc, Zn: 17 mg
Energy: 81 kcal
Protein: 38 kcal
Fat: 9.2 kcal
Carbs: 20 kcal

Beverages, rich chocolate, powder

Zinc, Zn: 14 mg
Energy: 372 kcal
Protein: 0 kcal
Fat: 0 kcal
Carbs: 372 kcal

Beverages, OVALTINE, Classic Malt powder

Zinc, Zn: 14 mg
Energy: 372 kcal
Protein: 0 kcal
Fat: 0 kcal
Carbs: 373 kcal

Cereals ready-to-eat, RALSTON TASTEEOS

Zinc, Zn: 13 mg
Energy: 395 kcal
Protein: 43 kcal
Fat: 21 kcal
Carbs: 304 kcal

Wheat germ, crude

Zinc, Zn: 12 mg
Energy: 360 kcal
Protein: 93 kcal
Fat: 39 kcal
Carbs: 207 kcal

Seeds, sesame flour, partially defatted

Zinc, Zn: 11 mg
Energy: 382 kcal
Protein: 161 kcal
Fat: 48 kcal
Carbs: 141 kcal

Seeds, sesame flour, high-fat

Zinc, Zn: 11 mg
Energy: 526 kcal
Protein: 123 kcal
Fat: 148 kcal
Carbs: 106 kcal

Game meat, bear, cooked, simmered

Zinc, Zn: 10 mg
Energy: 259 kcal
Protein: 130 kcal
Fat: 54 kcal
Carbs: 0 kcal

Seeds, sesame meal, partially defatted

Zinc, Zn: 10 mg
Energy: 567 kcal
Protein: 68 kcal
Fat: 192 kcal
Carbs: 104 kcal

Bear

Zinc, Zn: 10 mg
Energy: 257 kcal
Protein: 129 kcal
Fat: 53 kcal
Carbs: 0 kcal

Beef, stew meat

Zinc, Zn: 10 mg
Energy: 251 kcal
Protein: 114 kcal
Fat: 61 kcal
Carbs: 0 kcal

Beef, pot roast

Zinc, Zn: 10 mg
Energy: 251 kcal
Protein: 114 kcal
Fat: 61 kcal
Carbs: 0 kcal

Dressing with oysters

Zinc, Zn: 10 mg
Energy: 188 kcal
Protein: 20 kcal
Fat: 43 kcal
Carbs: 73 kcal

Seeds, sesame flour, low-fat

Zinc, Zn: 10 mg
Energy: 333 kcal
Protein: 201 kcal
Fat: 7 kcal
Carbs: 142 kcal

Formulated bar, POWER BAR, chocolate

Zinc, Zn: 9.96 mg
Energy: 363 kcal
Protein: 57 kcal
Fat: 12 kcal
Carbs: 279 kcal

Nutrition bar (PowerBar)

Zinc, Zn: 9.96 mg
Energy: 363 kcal
Protein: 57 kcal
Fat: 12 kcal
Carbs: 279 kcal

Seeds, hemp seed, hulled

Zinc, Zn: 9.9 mg
Energy: 553 kcal
Protein: 126 kcal
Fat: 195 kcal
Carbs: 35 kcal

Beef, steak, chuck

Zinc, Zn: 9.77 mg
Energy: 225 kcal
Protein: 104 kcal
Fat: 54 kcal
Carbs: 0.84 kcal

Baking chocolate, unsweetened, squares

Zinc, Zn: 9.63 mg
Energy: 642 kcal
Protein: 57 kcal
Fat: 209 kcal
Carbs: 114 kcal

Hyacinth beans, mature seeds, raw

Zinc, Zn: 9.3 mg
Energy: 344 kcal
Protein: 96 kcal
Fat: 6.76 kcal
Carbs: 243 kcal

Beverages, Whey protein powder isolate

Zinc, Zn: 8.72 mg
Energy: 359 kcal
Protein: 233 kcal
Fat: 4.64 kcal
Carbs: 116 kcal

Nutritional powder mix (Isopure)

Zinc, Zn: 8.72 mg
Energy: 359 kcal
Protein: 233 kcal
Fat: 4.64 kcal
Carbs: 116 kcal

Soup, oyster stew, canned, condensed

Zinc, Zn: 8.4 mg
Energy: 48 kcal
Protein: 6.88 kcal
Fat: 13 kcal
Carbs: 13 kcal

Beef, for use with vegetables

Zinc, Zn: 8.32 mg
Energy: 191 kcal
Protein: 130 kcal
Fat: 27 kcal
Carbs: 0 kcal

Snacks, beef jerky, chopped and formed

Zinc, Zn: 8.11 mg
Energy: 410 kcal
Protein: 133 kcal
Fat: 102 kcal
Carbs: 44 kcal

Pork jerky

Zinc, Zn: 8.11 mg
Energy: 410 kcal
Protein: 133 kcal
Fat: 102 kcal
Carbs: 44 kcal

Beef jerky

Zinc, Zn: 8.11 mg
Energy: 410 kcal
Protein: 133 kcal
Fat: 102 kcal
Carbs: 44 kcal

Beef, steak, flank

Zinc, Zn: 8 mg
Energy: 243 kcal
Protein: 117 kcal
Fat: 56 kcal
Carbs: 0 kcal

Yeast

Zinc, Zn: 7.94 mg
Energy: 325 kcal
Protein: 162 kcal
Fat: 30 kcal
Carbs: 165 kcal

Barbecue beef, no sauce

Zinc, Zn: 7.94 mg
Energy: 252 kcal
Protein: 112 kcal
Fat: 61 kcal
Carbs: 0 kcal

Spices, poppy seed

Zinc, Zn: 7.9 mg
Energy: 525 kcal
Protein: 72 kcal
Fat: 166 kcal
Carbs: 113 kcal

Pumpkin seeds, unsalted

Zinc, Zn: 7.64 mg
Energy: 574 kcal
Protein: 119 kcal
Fat: 196 kcal
Carbs: 59 kcal

Baby Toddler cookie

Zinc, Zn: 7.62 mg
Energy: 420 kcal
Protein: 40 kcal
Fat: 45 kcal
Carbs: 279 kcal

Pumpkin seeds, salted

Zinc, Zn: 7.55 mg
Energy: 567 kcal
Protein: 118 kcal
Fat: 194 kcal
Carbs: 58 kcal

Cereals ready-to-eat, Post, Waffle Crisp

Zinc, Zn: 7.5 mg
Energy: 390 kcal
Protein: 26 kcal
Fat: 20 kcal
Carbs: 332 kcal

Spices, cardamom

Zinc, Zn: 7.47 mg
Energy: 311 kcal
Protein: 43 kcal
Fat: 27 kcal
Carbs: 274 kcal

Beef, roast

Zinc, Zn: 7.33 mg
Energy: 206 kcal
Protein: 116 kcal
Fat: 39 kcal
Carbs: 0 kcal

Seeds, sesame butter, paste

Zinc, Zn: 7.29 mg
Energy: 586 kcal
Protein: 72 kcal
Fat: 203 kcal
Carbs: 96 kcal

Wheat bran, crude

Zinc, Zn: 7.27 mg
Energy: 216 kcal
Protein: 62 kcal
Fat: 17 kcal
Carbs: 258 kcal

Wheat bran

Zinc, Zn: 7.27 mg
Energy: 216 kcal
Protein: 62 kcal
Fat: 17 kcal
Carbs: 258 kcal

Nutritional powder mix (Muscle Milk)

Zinc, Zn: 7.14 mg
Energy: 411 kcal
Protein: 183 kcal
Fat: 69 kcal
Carbs: 74 kcal

Beef, brisket

Zinc, Zn: 7 mg
Energy: 231 kcal
Protein: 118 kcal
Fat: 48 kcal
Carbs: 0 kcal

Spices, celery seed

Zinc, Zn: 6.93 mg
Energy: 392 kcal
Protein: 72 kcal
Fat: 101 kcal
Carbs: 165 kcal

Cocoa powder, not reconstituted

Zinc, Zn: 6.81 mg
Energy: 228 kcal
Protein: 78 kcal
Fat: 55 kcal
Carbs: 232 kcal

Sesame seeds

Zinc, Zn: 6.73 mg
Energy: 631 kcal
Protein: 82 kcal
Fat: 245 kcal
Carbs: 47 kcal

Beef, steak, ribeye, lean only eaten

Zinc, Zn: 6.62 mg
Energy: 230 kcal
Protein: 106 kcal
Fat: 55 kcal
Carbs: 0 kcal

Beverages, Protein powder soy based

Zinc, Zn: 6.6 mg
Energy: 388 kcal
Protein: 222 kcal
Fat: 22 kcal
Carbs: 116 kcal

Chicken, heart, all classes, raw

Zinc, Zn: 6.59 mg
Energy: 153 kcal
Protein: 62 kcal
Fat: 37 kcal
Carbs: 2.84 kcal

Pine nuts

Zinc, Zn: 6.45 mg
Energy: 673 kcal
Protein: 55 kcal
Fat: 273 kcal
Carbs: 52 kcal

Beef, cured, breakfast strips, cooked

Zinc, Zn: 6.37 mg
Energy: 449 kcal
Protein: 125 kcal
Fat: 138 kcal
Carbs: 5.6 kcal

Beef, bacon, cooked

Zinc, Zn: 6.37 mg
Energy: 449 kcal
Protein: 125 kcal
Fat: 138 kcal
Carbs: 5.6 kcal

Desserts, rennin, tablets, unsweetened

Zinc, Zn: 6.36 mg
Energy: 84 kcal
Protein: 4 kcal
Fat: 0.4 kcal
Carbs: 79 kcal

Beef as ingredient in recipes

Zinc, Zn: 6.25 mg
Energy: 261 kcal
Protein: 106 kcal
Fat: 66 kcal
Carbs: 0 kcal

Beef, steak, ribeye, NS as to fat eaten

Zinc, Zn: 6.24 mg
Energy: 260 kcal
Protein: 100 kcal
Fat: 71 kcal
Carbs: 0 kcal

Venison/deer jerky

Zinc, Zn: 6.22 mg
Energy: 398 kcal
Protein: 129 kcal
Fat: 90 kcal
Carbs: 59 kcal

Beef, ground

Zinc, Zn: 6.2 mg
Energy: 261 kcal
Protein: 102 kcal
Fat: 67 kcal
Carbs: 0 kcal

Beverages, Protein powder whey based

Zinc, Zn: 6.18 mg
Energy: 352 kcal
Protein: 313 kcal
Fat: 6.24 kcal
Carbs: 25 kcal

Beef, ground, patty

Zinc, Zn: 6.17 mg
Energy: 272 kcal
Protein: 102 kcal
Fat: 73 kcal
Carbs: 0 kcal

Cowpeas, catjang, mature seeds, raw

Zinc, Zn: 6.11 mg
Energy: 343 kcal
Protein: 95 kcal
Fat: 8.28 kcal
Carbs: 239 kcal

Venison or deer with tomato-based sauce

Zinc, Zn: 6.09 mg
Energy: 140 kcal
Protein: 103 kcal
Fat: 11 kcal
Carbs: 6.36 kcal

Roast beef spread

Zinc, Zn: 6.08 mg
Energy: 223 kcal
Protein: 61 kcal
Fat: 65 kcal
Carbs: 15 kcal

Spices, mustard seed, ground

Zinc, Zn: 6.08 mg
Energy: 508 kcal
Protein: 104 kcal
Fat: 145 kcal
Carbs: 112 kcal

Sugars, maple

Zinc, Zn: 6.06 mg
Energy: 354 kcal
Protein: 0.4 kcal
Fat: 0.8 kcal
Carbs: 364 kcal

Rice bran, crude

Zinc, Zn: 6.04 mg
Energy: 316 kcal
Protein: 53 kcal
Fat: 83 kcal
Carbs: 199 kcal

Venison or deer with gravy

Zinc, Zn: 6.04 mg
Energy: 147 kcal
Protein: 102 kcal
Fat: 14 kcal
Carbs: 6.32 kcal

Sesame butter, creamy

Zinc, Zn: 6.04 mg
Energy: 697 kcal
Protein: 79 kcal
Fat: 250 kcal
Carbs: 57 kcal

Emu, oyster, raw

Zinc, Zn: 6 mg
Energy: 141 kcal
Protein: 91 kcal
Fat: 19 kcal
Carbs: 0 kcal

Peanut flour, low fat

Zinc, Zn: 5.99 mg
Energy: 428 kcal
Protein: 135 kcal
Fat: 88 kcal
Carbs: 125 kcal

Wild rice, raw

Zinc, Zn: 5.96 mg
Energy: 357 kcal
Protein: 59 kcal
Fat: 4.32 kcal
Carbs: 300 kcal

Crustaceans, crab, alaska king, raw

Zinc, Zn: 5.95 mg
Energy: 84 kcal
Protein: 73 kcal
Fat: 2.4 kcal
Carbs: 0 kcal

Mutton, cooked, roasted (Navajo)

Zinc, Zn: 5.93 mg
Energy: 234 kcal
Protein: 134 kcal
Fat: 44 kcal
Carbs: 0.32 kcal

Mixed seeds

Zinc, Zn: 5.88 mg
Energy: 580 kcal
Protein: 88 kcal
Fat: 198 kcal
Carbs: 87 kcal

Beef, steak, ribeye, lean and fat eaten

Zinc, Zn: 5.86 mg
Energy: 289 kcal
Protein: 94 kcal
Fat: 87 kcal
Carbs: 0 kcal

Nuts, cashew nuts, raw

Zinc, Zn: 5.78 mg
Energy: 553 kcal
Protein: 73 kcal
Fat: 175 kcal
Carbs: 121 kcal

Nuts, pine nuts, raw

Zinc, Zn: 5.71 mg
Energy: 689 kcal
Protein: 63 kcal
Fat: 245 kcal
Carbs: 74 kcal

Barbecue beef, with sauce

Zinc, Zn: 5.61 mg
Energy: 228 kcal
Protein: 79 kcal
Fat: 43 kcal
Carbs: 49 kcal

Cereals ready-to-eat, POST, GOLDEN CRISP

Zinc, Zn: 5.6 mg
Energy: 380 kcal
Protein: 22 kcal
Fat: 6.8 kcal
Carbs: 360 kcal

Cashews, unroasted

Zinc, Zn: 5.6 mg
Energy: 574 kcal
Protein: 61 kcal
Fat: 185 kcal
Carbs: 131 kcal

Spices, caraway seed

Zinc, Zn: 5.5 mg
Energy: 333 kcal
Protein: 79 kcal
Fat: 58 kcal
Carbs: 200 kcal

Restaurant, family style, sirloin steak

Zinc, Zn: 5.44 mg
Energy: 195 kcal
Protein: 119 kcal
Fat: 34 kcal
Carbs: 0 kcal

Cashews, unsalted

Zinc, Zn: 5.43 mg
Energy: 584 kcal
Protein: 59 kcal
Fat: 192 kcal
Carbs: 127 kcal

CRACKER BARREL, grilled sirloin steak

Zinc, Zn: 5.42 mg
Energy: 203 kcal
Protein: 126 kcal
Fat: 34 kcal
Carbs: 0 kcal

Game meat, elk, ground, raw

Zinc, Zn: 5.4 mg
Energy: 172 kcal
Protein: 87 kcal
Fat: 35 kcal
Carbs: 0 kcal

Cashews, lightly salted

Zinc, Zn: 5.4 mg
Energy: 581 kcal
Protein: 59 kcal
Fat: 191 kcal
Carbs: 126 kcal

Cashews, salted

Zinc, Zn: 5.38 mg
Energy: 578 kcal
Protein: 59 kcal
Fat: 190 kcal
Carbs: 126 kcal

APPLEBEE'S, 9 oz house sirloin steak

Zinc, Zn: 5.35 mg
Energy: 189 kcal
Protein: 107 kcal
Fat: 36 kcal
Carbs: 0 kcal

Bison, ground, grass-fed, cooked

Zinc, Zn: 5.34 mg
Energy: 179 kcal
Protein: 102 kcal
Fat: 34 kcal
Carbs: 0 kcal

Spices, anise seed

Zinc, Zn: 5.3 mg
Energy: 337 kcal
Protein: 70 kcal
Fat: 64 kcal
Carbs: 200 kcal

Bison

Zinc, Zn: 5.3 mg
Energy: 178 kcal
Protein: 101 kcal
Fat: 34 kcal
Carbs: 0 kcal

Snacks, crisped rice bar, almond

Zinc, Zn: 5.29 mg
Energy: 458 kcal
Protein: 28 kcal
Fat: 82 kcal
Carbs: 258 kcal

Sunflower seeds, plain, unsalted

Zinc, Zn: 5.29 mg
Energy: 582 kcal
Protein: 77 kcal
Fat: 199 kcal
Carbs: 96 kcal

Game meat, goat, cooked, roasted

Zinc, Zn: 5.27 mg
Energy: 143 kcal
Protein: 108 kcal
Fat: 12 kcal
Carbs: 0 kcal

DENNY'S, top sirloin steak

Zinc, Zn: 5.26 mg
Energy: 182 kcal
Protein: 116 kcal
Fat: 29 kcal
Carbs: 0.56 kcal

Game meat, caribou, cooked, roasted

Zinc, Zn: 5.26 mg
Energy: 167 kcal
Protein: 119 kcal
Fat: 18 kcal
Carbs: 0 kcal

Goat

Zinc, Zn: 5.23 mg
Energy: 142 kcal
Protein: 108 kcal
Fat: 12 kcal
Carbs: 0 kcal

Sunflower seeds, plain, salted

Zinc, Zn: 5.23 mg
Energy: 575 kcal
Protein: 76 kcal
Fat: 197 kcal
Carbs: 95 kcal

Caribou

Zinc, Zn: 5.22 mg
Energy: 166 kcal
Protein: 118 kcal
Fat: 18 kcal
Carbs: 0 kcal

Spices, dill seed

Zinc, Zn: 5.2 mg
Energy: 305 kcal
Protein: 64 kcal
Fat: 58 kcal
Carbs: 221 kcal

Liver, beef

Zinc, Zn: 5.19 mg
Energy: 174 kcal
Protein: 105 kcal
Fat: 19 kcal
Carbs: 20 kcal

Beef, ground, with egg and onion

Zinc, Zn: 5.12 mg
Energy: 228 kcal
Protein: 87 kcal
Fat: 58 kcal
Carbs: 4.2 kcal

Peanut flour, defatted

Zinc, Zn: 5.1 mg
Energy: 327 kcal
Protein: 209 kcal
Fat: 2.2 kcal
Carbs: 139 kcal

Emu, inside drums, cooked, broiled

Zinc, Zn: 5.09 mg
Energy: 156 kcal
Protein: 130 kcal
Fat: 8.04 kcal
Carbs: 0 kcal

Beef, steak, round

Zinc, Zn: 5.08 mg
Energy: 166 kcal
Protein: 119 kcal
Fat: 17 kcal
Carbs: 0 kcal

Pork, steak, lean only eaten

Zinc, Zn: 5.07 mg
Energy: 230 kcal
Protein: 107 kcal
Fat: 51 kcal
Carbs: 0 kcal

Soy meal, defatted, raw

Zinc, Zn: 5.06 mg
Energy: 337 kcal
Protein: 197 kcal
Fat: 9.56 kcal
Carbs: 144 kcal

Beef, oxtails

Zinc, Zn: 5.06 mg
Energy: 257 kcal
Protein: 104 kcal
Fat: 66 kcal
Carbs: 0 kcal

Beef, cow head

Zinc, Zn: 5.06 mg
Energy: 257 kcal
Protein: 104 kcal
Fat: 66 kcal
Carbs: 0 kcal

Beef, neck bones

Zinc, Zn: 5.06 mg
Energy: 257 kcal
Protein: 104 kcal
Fat: 66 kcal
Carbs: 0 kcal

Sunflower seeds, flavored

Zinc, Zn: 5.05 mg
Energy: 567 kcal
Protein: 74 kcal
Fat: 190 kcal
Carbs: 104 kcal

Rye flour, dark

Zinc, Zn: 5.04 mg
Energy: 325 kcal
Protein: 64 kcal
Fat: 8.88 kcal
Carbs: 275 kcal

Beans, adzuki, mature seeds, raw

Zinc, Zn: 5.04 mg
Energy: 329 kcal
Protein: 79 kcal
Fat: 2.12 kcal
Carbs: 252 kcal

Cereals ready-to-eat, POST, ALPHA-BITS

Zinc, Zn: 5 mg
Energy: 389 kcal
Protein: 40 kcal
Fat: 18 kcal
Carbs: 321 kcal

Cereals ready-to-eat, POST Bran Flakes

Zinc, Zn: 5 mg
Energy: 328 kcal
Protein: 40 kcal
Fat: 8.4 kcal
Carbs: 322 kcal

Beef, cured, pastrami

Zinc, Zn: 4.98 mg
Energy: 147 kcal
Protein: 87 kcal
Fat: 23 kcal
Carbs: 1.44 kcal

Ostrich, oyster, cooked

Zinc, Zn: 4.94 mg
Energy: 159 kcal
Protein: 115 kcal
Fat: 16 kcal
Carbs: 0 kcal

Beef, steak, cube

Zinc, Zn: 4.93 mg
Energy: 187 kcal
Protein: 115 kcal
Fat: 28 kcal
Carbs: 0 kcal

Ostrich, outside strip, cooked

Zinc, Zn: 4.91 mg
Energy: 156 kcal
Protein: 114 kcal
Fat: 15 kcal
Carbs: 0 kcal

Ostrich, inside strip, cooked

Zinc, Zn: 4.9 mg
Energy: 164 kcal
Protein: 117 kcal
Fat: 17 kcal
Carbs: 0 kcal

Soybeans, mature seeds, raw

Zinc, Zn: 4.89 mg
Energy: 446 kcal
Protein: 146 kcal
Fat: 80 kcal
Carbs: 121 kcal

Pork, steak, NS as to fat eaten

Zinc, Zn: 4.88 mg
Energy: 247 kcal
Protein: 104 kcal
Fat: 60 kcal
Carbs: 0 kcal

Ostrich, tip trimmed, cooked

Zinc, Zn: 4.85 mg
Energy: 145 kcal
Protein: 114 kcal
Fat: 10 kcal
Carbs: 0 kcal

Spices, cumin seed

Zinc, Zn: 4.8 mg
Energy: 375 kcal
Protein: 71 kcal
Fat: 89 kcal
Carbs: 177 kcal

Steak teriyaki

Zinc, Zn: 4.78 mg
Energy: 198 kcal
Protein: 115 kcal
Fat: 33 kcal
Carbs: 7.76 kcal

Lupins, mature seeds, raw

Zinc, Zn: 4.75 mg
Energy: 371 kcal
Protein: 145 kcal
Fat: 39 kcal
Carbs: 161 kcal

Pork, carnitas

Zinc, Zn: 4.74 mg
Energy: 271 kcal
Protein: 98 kcal
Fat: 73 kcal
Carbs: 0 kcal

Flaxseed, ground

Zinc, Zn: 4.74 mg
Energy: 545 kcal
Protein: 72 kcal
Fat: 149 kcal
Carbs: 137 kcal

Ostrich, top loin, cooked

Zinc, Zn: 4.72 mg
Energy: 155 kcal
Protein: 112 kcal
Fat: 15 kcal
Carbs: 0 kcal

Bacon, turkey, microwaved

Zinc, Zn: 4.71 mg
Energy: 368 kcal
Protein: 118 kcal
Fat: 103 kcal
Carbs: 17 kcal

Ostrich, inside leg, cooked

Zinc, Zn: 4.71 mg
Energy: 141 kcal
Protein: 116 kcal
Fat: 7.76 kcal
Carbs: 0 kcal

Turkey bacon, cooked

Zinc, Zn: 4.71 mg
Energy: 368 kcal
Protein: 118 kcal
Fat: 103 kcal
Carbs: 17 kcal

Beef, steak, strip, lean and fat eaten

Zinc, Zn: 4.71 mg
Energy: 262 kcal
Protein: 105 kcal
Fat: 67 kcal
Carbs: 0 kcal

Beef, steak, sirloin, lean and fat eaten

Zinc, Zn: 4.71 mg
Energy: 262 kcal
Protein: 105 kcal
Fat: 67 kcal
Carbs: 0 kcal

Spices, sage, ground

Zinc, Zn: 4.7 mg
Energy: 315 kcal
Protein: 43 kcal
Fat: 51 kcal
Carbs: 243 kcal

Spices, curry powder

Zinc, Zn: 4.7 mg
Energy: 325 kcal
Protein: 57 kcal
Fat: 56 kcal
Carbs: 223 kcal

Spices, coriander seed

Zinc, Zn: 4.7 mg
Energy: 298 kcal
Protein: 49 kcal
Fat: 71 kcal
Carbs: 220 kcal

Pork, steak, lean and fat eaten

Zinc, Zn: 4.7 mg
Energy: 264 kcal
Protein: 101 kcal
Fat: 69 kcal
Carbs: 0.04 kcal

Beef, steak, strip, NS as to fat eaten

Zinc, Zn: 4.7 mg
Energy: 239 kcal
Protein: 109 kcal
Fat: 56 kcal
Carbs: 0 kcal

Beef, steak, sirloin, NS as to fat eaten

Zinc, Zn: 4.7 mg
Energy: 239 kcal
Protein: 109 kcal
Fat: 56 kcal
Carbs: 0 kcal

Beef, steak, strip, lean only eaten

Zinc, Zn: 4.68 mg
Energy: 216 kcal
Protein: 112 kcal
Fat: 45 kcal
Carbs: 0 kcal

Beef, steak, sirloin, lean only eaten

Zinc, Zn: 4.68 mg
Energy: 216 kcal
Protein: 112 kcal
Fat: 45 kcal
Carbs: 0 kcal

Lamb, ground, cooked, broiled

Zinc, Zn: 4.67 mg
Energy: 283 kcal
Protein: 99 kcal
Fat: 79 kcal
Carbs: 0 kcal

Beef, sandwich steak

Zinc, Zn: 4.64 mg
Energy: 326 kcal
Protein: 73 kcal
Fat: 110 kcal
Carbs: 0 kcal

Beef, steak, tenderloin

Zinc, Zn: 4.64 mg
Energy: 196 kcal
Protein: 122 kcal
Fat: 33 kcal
Carbs: 0 kcal

Lamb, ground

Zinc, Zn: 4.63 mg
Energy: 281 kcal
Protein: 98 kcal
Fat: 78 kcal
Carbs: 0 kcal

Cheese, parmesan, grated, refrigerated

Zinc, Zn: 4.62 mg
Energy: 403 kcal
Protein: 121 kcal
Fat: 118 kcal
Carbs: 17 kcal

Tahini

Zinc, Zn: 4.62 mg
Energy: 595 kcal
Protein: 68 kcal
Fat: 215 kcal
Carbs: 85 kcal

Bison, ground, grass-fed, raw

Zinc, Zn: 4.59 mg
Energy: 146 kcal
Protein: 81 kcal
Fat: 29 kcal
Carbs: 0.2 kcal

Chia seeds

Zinc, Zn: 4.58 mg
Energy: 486 kcal
Protein: 66 kcal
Fat: 123 kcal
Carbs: 168 kcal

Beef, corned

Zinc, Zn: 4.58 mg
Energy: 251 kcal
Protein: 73 kcal
Fat: 76 kcal
Carbs: 1.88 kcal

Emu, ground, cooked, pan-broiled

Zinc, Zn: 4.56 mg
Energy: 163 kcal
Protein: 114 kcal
Fat: 19 kcal
Carbs: 0 kcal

Beef, grass-fed, ground, raw

Zinc, Zn: 4.55 mg
Energy: 198 kcal
Protein: 78 kcal
Fat: 51 kcal
Carbs: 0 kcal

Nuts, pecans

Zinc, Zn: 4.53 mg
Energy: 691 kcal
Protein: 37 kcal
Fat: 288 kcal
Carbs: 55 kcal

Pecans, unroasted

Zinc, Zn: 4.53 mg
Energy: 691 kcal
Protein: 37 kcal
Fat: 288 kcal
Carbs: 55 kcal

Beef burgundy

Zinc, Zn: 4.52 mg
Energy: 148 kcal
Protein: 74 kcal
Fat: 24 kcal
Carbs: 17 kcal

Burrito bowl, beef or pork

Zinc, Zn: 4.52 mg
Energy: 215 kcal
Protein: 81 kcal
Fat: 57 kcal
Carbs: 0.96 kcal

Emu, outside drum, raw

Zinc, Zn: 4.5 mg
Energy: 103 kcal
Protein: 92 kcal
Fat: 1.92 kcal
Carbs: 0 kcal

Spices, turmeric, ground

Zinc, Zn: 4.5 mg
Energy: 312 kcal
Protein: 39 kcal
Fat: 13 kcal
Carbs: 269 kcal

Winged beans, mature seeds, raw

Zinc, Zn: 4.48 mg
Energy: 409 kcal
Protein: 119 kcal
Fat: 65 kcal
Carbs: 167 kcal

Lobster

Zinc, Zn: 4.47 mg
Energy: 97 kcal
Protein: 84 kcal
Fat: 3.8 kcal
Carbs: 0 kcal

Tongue pot roast, Puerto Rican style

Zinc, Zn: 4.47 mg
Energy: 317 kcal
Protein: 84 kcal
Fat: 100 kcal
Carbs: 1.28 kcal

Beef, steak, T-bone, lean only eaten

Zinc, Zn: 4.47 mg
Energy: 230 kcal
Protein: 108 kcal
Fat: 51 kcal
Carbs: 0 kcal

Flour, soy, defatted

Zinc, Zn: 4.44 mg
Energy: 366 kcal
Protein: 204 kcal
Fat: 13 kcal
Carbs: 132 kcal

Beef, ground, raw

Zinc, Zn: 4.44 mg
Energy: 213 kcal
Protein: 74 kcal
Fat: 60 kcal
Carbs: 0 kcal

Pork, steak, coated

Zinc, Zn: 4.44 mg
Energy: 275 kcal
Protein: 97 kcal
Fat: 63 kcal
Carbs: 29 kcal

Cheese, Cheddar, reduced fat

Zinc, Zn: 4.44 mg
Energy: 316 kcal
Protein: 109 kcal
Fat: 82 kcal
Carbs: 11 kcal

Peanuts, virginia, raw

Zinc, Zn: 4.43 mg
Energy: 563 kcal
Protein: 101 kcal
Fat: 195 kcal
Carbs: 66 kcal

Cashew butter

Zinc, Zn: 4.43 mg
Energy: 609 kcal
Protein: 48 kcal
Fat: 212 kcal
Carbs: 121 kcal

Lamb, NS as to cut

Zinc, Zn: 4.42 mg
Energy: 292 kcal
Protein: 97 kcal
Fat: 83 kcal
Carbs: 0 kcal

Snacks, CLIF BAR, mixed flavors

Zinc, Zn: 4.41 mg
Energy: 346 kcal
Protein: 59 kcal
Fat: 24 kcal
Carbs: 262 kcal

Nutrition bar (Clif Bar)

Zinc, Zn: 4.41 mg
Energy: 346 kcal
Protein: 59 kcal
Fat: 24 kcal
Carbs: 262 kcal

Pecans, unsalted

Zinc, Zn: 4.39 mg
Energy: 697 kcal
Protein: 36 kcal
Fat: 291 kcal
Carbs: 54 kcal

Sausage, beef, fresh, cooked

Zinc, Zn: 4.38 mg
Energy: 332 kcal
Protein: 73 kcal
Fat: 112 kcal
Carbs: 1.4 kcal

Gizzard

Zinc, Zn: 4.38 mg
Energy: 153 kcal
Protein: 121 kcal
Fat: 11 kcal
Carbs: 0 kcal

Cheese, swiss

Zinc, Zn: 4.37 mg
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, swiss

Zinc, Zn: 4.37 mg
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, swiss

Zinc, Zn: 4.37 mg
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Cheese, Swiss

Zinc, Zn: 4.37 mg
Energy: 393 kcal
Protein: 108 kcal
Fat: 124 kcal
Carbs: 5.76 kcal

Pecans, salted

Zinc, Zn: 4.35 mg
Energy: 690 kcal
Protein: 35 kcal
Fat: 288 kcal
Carbs: 53 kcal

Seeds, flaxseed

Zinc, Zn: 4.34 mg
Energy: 534 kcal
Protein: 73 kcal
Fat: 169 kcal
Carbs: 116 kcal

Flax seeds

Zinc, Zn: 4.34 mg
Energy: 534 kcal
Protein: 73 kcal
Fat: 169 kcal
Carbs: 116 kcal

Cheese, parmesan, grated

Zinc, Zn: 4.33 mg
Energy: 420 kcal
Protein: 118 kcal
Fat: 112 kcal
Carbs: 50 kcal

Spices, paprika

Zinc, Zn: 4.33 mg
Energy: 282 kcal
Protein: 57 kcal
Fat: 52 kcal
Carbs: 216 kcal

Emu, inside drum, raw

Zinc, Zn: 4.33 mg
Energy: 108 kcal
Protein: 89 kcal
Fat: 5.96 kcal
Carbs: 0 kcal

Ostrich, ground, cooked, pan-broiled

Zinc, Zn: 4.33 mg
Energy: 175 kcal
Protein: 105 kcal
Fat: 28 kcal
Carbs: 0 kcal

Cheese, Parmesan, hard

Zinc, Zn: 4.33 mg
Energy: 420 kcal
Protein: 118 kcal
Fat: 112 kcal
Carbs: 50 kcal

Candies, halavah, plain

Zinc, Zn: 4.32 mg
Energy: 469 kcal
Protein: 50 kcal
Fat: 86 kcal
Carbs: 242 kcal

Emu, full rump, cooked, broiled

Zinc, Zn: 4.32 mg
Energy: 168 kcal
Protein: 135 kcal
Fat: 11 kcal
Carbs: 0 kcal

Spices, chili powder

Zinc, Zn: 4.3 mg
Energy: 282 kcal
Protein: 54 kcal
Fat: 57 kcal
Carbs: 199 kcal

Cheese, Mexican, blend, reduced fat

Zinc, Zn: 4.3 mg
Energy: 282 kcal
Protein: 99 kcal
Fat: 78 kcal
Carbs: 14 kcal

Cheese, Mexican blend, reduced fat

Zinc, Zn: 4.3 mg
Energy: 282 kcal
Protein: 99 kcal
Fat: 78 kcal
Carbs: 14 kcal

Game meat , bison, ground, raw

Zinc, Zn: 4.29 mg
Energy: 223 kcal
Protein: 75 kcal
Fat: 64 kcal
Carbs: 0 kcal

Turkey, whole, giblets, cooked, simmered

Zinc, Zn: 4.29 mg
Energy: 173 kcal
Protein: 106 kcal
Fat: 26 kcal
Carbs: 0 kcal

Ostrich

Zinc, Zn: 4.29 mg
Energy: 174 kcal
Protein: 104 kcal
Fat: 28 kcal
Carbs: 0 kcal

Beef salad

Zinc, Zn: 4.28 mg
Energy: 260 kcal
Protein: 72 kcal
Fat: 77 kcal
Carbs: 11 kcal

Beef, steak, T-bone, NS as to fat eaten

Zinc, Zn: 4.28 mg
Energy: 252 kcal
Protein: 105 kcal
Fat: 62 kcal
Carbs: 0 kcal

Crustaceans, crab, dungeness, raw

Zinc, Zn: 4.27 mg
Energy: 86 kcal
Protein: 70 kcal
Fat: 3.88 kcal
Carbs: 2.96 kcal

Turkey, drumstick, smoked, skin eaten

Zinc, Zn: 4.27 mg
Energy: 200 kcal
Protein: 112 kcal
Fat: 39 kcal
Carbs: 0 kcal

Pastrami, beef, 98% fat-free

Zinc, Zn: 4.26 mg
Energy: 95 kcal
Protein: 78 kcal
Fat: 4.64 kcal
Carbs: 6.16 kcal

Vermicelli, made from soy

Zinc, Zn: 4.24 mg
Energy: 331 kcal
Protein: 0.4 kcal
Fat: 0.4 kcal
Carbs: 329 kcal

Turkey, drumstick, cooked, skin eaten

Zinc, Zn: 4.23 mg
Energy: 206 kcal
Protein: 111 kcal
Fat: 39 kcal
Carbs: 0 kcal

Barbecue beef sandwich, on wheat bun

Zinc, Zn: 4.21 mg
Energy: 241 kcal
Protein: 68 kcal
Fat: 34 kcal
Carbs: 94 kcal

Salami, Italian, pork

Zinc, Zn: 4.2 mg
Energy: 425 kcal
Protein: 87 kcal
Fat: 148 kcal
Carbs: 4.8 kcal

Cheese, parmesan, grated

Zinc, Zn: 4.2 mg
Energy: 420 kcal
Protein: 114 kcal
Fat: 111 kcal
Carbs: 56 kcal

Game meat, deer, ground, raw

Zinc, Zn: 4.2 mg
Energy: 157 kcal
Protein: 87 kcal
Fat: 29 kcal
Carbs: 0 kcal

Yeast extract spread

Zinc, Zn: 4.19 mg
Energy: 185 kcal
Protein: 96 kcal
Fat: 3.6 kcal
Carbs: 82 kcal

Yeast extract spread

Zinc, Zn: 4.19 mg
Energy: 185 kcal
Protein: 96 kcal
Fat: 3.6 kcal
Carbs: 82 kcal

Cereals ready-to-eat, granola, homemade

Zinc, Zn: 4.17 mg
Energy: 489 kcal
Protein: 55 kcal
Fat: 97 kcal
Carbs: 216 kcal

Wheat, durum

Zinc, Zn: 4.16 mg
Energy: 339 kcal
Protein: 55 kcal
Fat: 9.88 kcal
Carbs: 285 kcal

Stewed goat, Puerto Rican style

Zinc, Zn: 4.16 mg
Energy: 265 kcal
Protein: 89 kcal
Fat: 72 kcal
Carbs: 7.92 kcal

Cheese, American, nonfat or fat free

Zinc, Zn: 4.11 mg
Energy: 126 kcal
Protein: 84 kcal
Fat: 0 kcal
Carbs: 42 kcal

Cheese, American, nonfat or fat free

Zinc, Zn: 4.11 mg
Energy: 126 kcal
Protein: 84 kcal
Fat: 0 kcal
Carbs: 42 kcal

Soy flour, low-fat

Zinc, Zn: 4.1 mg
Energy: 372 kcal
Protein: 199 kcal
Fat: 36 kcal
Carbs: 123 kcal

Beef, steak, T-bone, lean and fat eaten

Zinc, Zn: 4.1 mg
Energy: 274 kcal
Protein: 101 kcal
Fat: 74 kcal
Carbs: 0 kcal

Corned beef loaf, jellied

Zinc, Zn: 4.09 mg
Energy: 153 kcal
Protein: 92 kcal
Fat: 24 kcal
Carbs: 0 kcal

Tongue

Zinc, Zn: 4.06 mg
Energy: 282 kcal
Protein: 77 kcal
Fat: 88 kcal
Carbs: 0 kcal

Brazil nuts

Zinc, Zn: 4.06 mg
Energy: 659 kcal
Protein: 57 kcal
Fat: 268 kcal
Carbs: 47 kcal

Spices, onion powder

Zinc, Zn: 4.05 mg
Energy: 341 kcal
Protein: 42 kcal
Fat: 4.16 kcal
Carbs: 316 kcal

Soy protein isolate

Zinc, Zn: 4.03 mg
Energy: 335 kcal
Protein: 353 kcal
Fat: 14 kcal
Carbs: 0 kcal

Soy protein isolate, potassium type

Zinc, Zn: 4.03 mg
Energy: 321 kcal
Protein: 353 kcal
Fat: 2.12 kcal
Carbs: 10 kcal

Steak tartare

Zinc, Zn: 4.03 mg
Energy: 216 kcal
Protein: 70 kcal
Fat: 62 kcal
Carbs: 1.36 kcal

Baby Toddler biscuit

Zinc, Zn: 4.03 mg
Energy: 395 kcal
Protein: 45 kcal
Fat: 12 kcal
Carbs: 322 kcal

Mixed nuts, unroasted

Zinc, Zn: 4.03 mg
Energy: 606 kcal
Protein: 68 kcal
Fat: 217 kcal
Carbs: 93 kcal

Ostrich, outside strip, raw

Zinc, Zn: 4.02 mg
Energy: 120 kcal
Protein: 93 kcal
Fat: 8.84 kcal
Carbs: 0 kcal

Game meat, goat, raw

Zinc, Zn: 4 mg
Energy: 109 kcal
Protein: 82 kcal
Fat: 9.24 kcal
Carbs: 0 kcal

Game meat, caribou, raw

Zinc, Zn: 4 mg
Energy: 127 kcal
Protein: 91 kcal
Fat: 13 kcal
Carbs: 0 kcal

Turkey, neck

Zinc, Zn: 4 mg
Energy: 161 kcal
Protein: 89 kcal
Fat: 29 kcal
Carbs: 0 kcal

Snacks, popcorn, cakes

Zinc, Zn: 3.99 mg
Energy: 384 kcal
Protein: 39 kcal
Fat: 12 kcal
Carbs: 320 kcal

Popcorn cake

Zinc, Zn: 3.99 mg
Energy: 384 kcal
Protein: 39 kcal
Fat: 12 kcal
Carbs: 320 kcal

Ostrich, inside strip, raw

Zinc, Zn: 3.98 mg
Energy: 127 kcal
Protein: 95 kcal
Fat: 11 kcal
Carbs: 0 kcal

Barbecue beef sandwich, on white bun

Zinc, Zn: 3.98 mg
Energy: 245 kcal
Protein: 66 kcal
Fat: 34 kcal
Carbs: 99 kcal

Candies, peanut bar

Zinc, Zn: 3.94 mg
Energy: 522 kcal
Protein: 62 kcal
Fat: 135 kcal
Carbs: 190 kcal

Barbecue pork, no sauce

Zinc, Zn: 3.94 mg
Energy: 249 kcal
Protein: 99 kcal
Fat: 63 kcal
Carbs: 0 kcal

Nuts, pecans, halves, raw

Zinc, Zn: 3.93 mg
Energy: 750 kcal
Protein: 40 kcal
Fat: 293 kcal
Carbs: 51 kcal

Beef, chopped, cured, smoked

Zinc, Zn: 3.93 mg
Energy: 133 kcal
Protein: 81 kcal
Fat: 18 kcal
Carbs: 7.44 kcal

Soy flour, full-fat, raw

Zinc, Zn: 3.92 mg
Energy: 434 kcal
Protein: 151 kcal
Fat: 83 kcal
Carbs: 128 kcal

Cheese, mozzarella, nonfat

Zinc, Zn: 3.92 mg
Energy: 141 kcal
Protein: 127 kcal
Fat: 0 kcal
Carbs: 14 kcal

Cheese, Mozzarella, nonfat or fat free

Zinc, Zn: 3.92 mg
Energy: 141 kcal
Protein: 127 kcal
Fat: 0 kcal
Carbs: 14 kcal

Cheese, gouda

Zinc, Zn: 3.9 mg
Energy: 356 kcal
Protein: 100 kcal
Fat: 110 kcal
Carbs: 8.88 kcal

Cheese, gruyere

Zinc, Zn: 3.9 mg
Energy: 413 kcal
Protein: 119 kcal
Fat: 129 kcal
Carbs: 1.44 kcal

Cheese, swiss, low fat

Zinc, Zn: 3.9 mg
Energy: 179 kcal
Protein: 114 kcal
Fat: 20 kcal
Carbs: 14 kcal

Cheese, swiss, low sodium

Zinc, Zn: 3.9 mg
Energy: 374 kcal
Protein: 114 kcal
Fat: 110 kcal
Carbs: 14 kcal

Cheese, Swiss, nonfat or fat free

Zinc, Zn: 3.9 mg
Energy: 127 kcal
Protein: 114 kcal
Fat: 0 kcal
Carbs: 14 kcal

Cheese, Gruyere

Zinc, Zn: 3.9 mg
Energy: 413 kcal
Protein: 119 kcal
Fat: 129 kcal
Carbs: 1.44 kcal

Cheese, Port du Salut

Zinc, Zn: 3.9 mg
Energy: 356 kcal
Protein: 100 kcal
Fat: 110 kcal
Carbs: 8.88 kcal

Cheese, Gouda or Edam

Zinc, Zn: 3.9 mg
Energy: 356 kcal
Protein: 100 kcal
Fat: 110 kcal
Carbs: 8.88 kcal

Cheese, Swiss, reduced fat

Zinc, Zn: 3.9 mg
Energy: 179 kcal
Protein: 114 kcal
Fat: 20 kcal
Carbs: 14 kcal

Seasoned shredded soup meat

Zinc, Zn: 3.9 mg
Energy: 206 kcal
Protein: 73 kcal
Fat: 51 kcal
Carbs: 14 kcal

Cheese, Swiss, reduced sodium

Zinc, Zn: 3.9 mg
Energy: 374 kcal
Protein: 114 kcal
Fat: 110 kcal
Carbs: 14 kcal

Cheese, Swiss, nonfat or fat free

Zinc, Zn: 3.9 mg
Energy: 127 kcal
Protein: 114 kcal
Fat: 0 kcal
Carbs: 14 kcal

Mixed nuts, without peanuts, unsalted

Zinc, Zn: 3.9 mg
Energy: 615 kcal
Protein: 66 kcal
Fat: 222 kcal
Carbs: 90 kcal

Ostrich, outside leg, raw

Zinc, Zn: 3.89 mg
Energy: 115 kcal
Protein: 91 kcal
Fat: 7.84 kcal
Carbs: 0 kcal

Sausage, turkey, fresh, cooked

Zinc, Zn: 3.88 mg
Energy: 196 kcal
Protein: 96 kcal
Fat: 42 kcal
Carbs: 0 kcal

Ostrich, tenderloin, raw

Zinc, Zn: 3.87 mg
Energy: 123 kcal
Protein: 88 kcal
Fat: 13 kcal
Carbs: 0 kcal

Ostrich, inside leg, raw

Zinc, Zn: 3.87 mg
Energy: 111 kcal
Protein: 90 kcal
Fat: 6.88 kcal
Carbs: 0 kcal

Veal, ground, cooked, broiled

Zinc, Zn: 3.87 mg
Energy: 172 kcal
Protein: 98 kcal
Fat: 30 kcal
Carbs: 0 kcal

Cheese, mexican, queso cotija

Zinc, Zn: 3.87 mg
Energy: 366 kcal
Protein: 80 kcal
Fat: 120 kcal
Carbs: 16 kcal

Cereals ready-to-eat, UNCLE SAM CEREAL

Zinc, Zn: 3.87 mg
Energy: 346 kcal
Protein: 64 kcal
Fat: 46 kcal
Carbs: 263 kcal

Queso cotija

Zinc, Zn: 3.87 mg
Energy: 366 kcal
Protein: 80 kcal
Fat: 120 kcal
Carbs: 16 kcal

Mixed nuts, without peanuts, salted

Zinc, Zn: 3.87 mg
Energy: 610 kcal
Protein: 65 kcal
Fat: 220 kcal
Carbs: 89 kcal

Turkey, drumstick, roasted, skin eaten

Zinc, Zn: 3.86 mg
Energy: 203 kcal
Protein: 107 kcal
Fat: 40 kcal
Carbs: 0 kcal

Lebanon bologna, beef

Zinc, Zn: 3.84 mg
Energy: 172 kcal
Protein: 76 kcal
Fat: 42 kcal
Carbs: 1.76 kcal

Snacks, popcorn, microwave, low fat

Zinc, Zn: 3.83 mg
Energy: 424 kcal
Protein: 50 kcal
Fat: 38 kcal
Carbs: 288 kcal

Popcorn, microwave, low fat and sodium

Zinc, Zn: 3.83 mg
Energy: 429 kcal
Protein: 50 kcal
Fat: 38 kcal
Carbs: 294 kcal

Game meat, horse, cooked, roasted

Zinc, Zn: 3.82 mg
Energy: 175 kcal
Protein: 113 kcal
Fat: 24 kcal
Carbs: 0 kcal

Meat loaf made with beef

Zinc, Zn: 3.82 mg
Energy: 199 kcal
Protein: 70 kcal
Fat: 43 kcal
Carbs: 29 kcal

Meat loaf, NS as to type of meat

Zinc, Zn: 3.82 mg
Energy: 202 kcal
Protein: 70 kcal
Fat: 44 kcal
Carbs: 29 kcal

Crustaceans, crab, blue, canned

Zinc, Zn: 3.81 mg
Energy: 83 kcal
Protein: 72 kcal
Fat: 2.96 kcal
Carbs: 0 kcal

Crab

Zinc, Zn: 3.81 mg
Energy: 83 kcal
Protein: 72 kcal
Fat: 2.96 kcal
Carbs: 0 kcal

Crab, canned

Zinc, Zn: 3.81 mg
Energy: 83 kcal
Protein: 72 kcal
Fat: 2.96 kcal
Carbs: 0 kcal

Dove, cooked, NS as to cooking method

Zinc, Zn: 3.81 mg
Energy: 212 kcal
Protein: 95 kcal
Fat: 52 kcal
Carbs: 0 kcal

Ostrich, round, raw

Zinc, Zn: 3.8 mg
Energy: 116 kcal
Protein: 88 kcal
Fat: 9.6 kcal
Carbs: 0 kcal

Popcorn, microwave, plain, light

Zinc, Zn: 3.8 mg
Energy: 421 kcal
Protein: 50 kcal
Fat: 38 kcal
Carbs: 286 kcal

Popcorn, microwave, flavored, light

Zinc, Zn: 3.8 mg
Energy: 421 kcal
Protein: 50 kcal
Fat: 38 kcal
Carbs: 286 kcal

Gordita, meat

Zinc, Zn: 3.79 mg
Energy: 297 kcal
Protein: 68 kcal
Fat: 78 kcal
Carbs: 52 kcal

Lamb, chop

Zinc, Zn: 3.78 mg
Energy: 264 kcal
Protein: 109 kcal
Fat: 65 kcal
Carbs: 0 kcal

Baby Toddler crunchies

Zinc, Zn: 3.78 mg
Energy: 462 kcal
Protein: 13 kcal
Fat: 77 kcal
Carbs: 277 kcal

Cashews, honey roasted

Zinc, Zn: 3.77 mg
Energy: 563 kcal
Protein: 41 kcal
Fat: 165 kcal
Carbs: 175 kcal

Candies, sesame crunch

Zinc, Zn: 3.76 mg
Energy: 516 kcal
Protein: 46 kcal
Fat: 133 kcal
Carbs: 201 kcal

Ostrich, top loin, raw

Zinc, Zn: 3.76 mg
Energy: 119 kcal
Protein: 87 kcal
Fat: 12 kcal
Carbs: 0 kcal

Flour, soy, full-fat

Zinc, Zn: 3.75 mg
Energy: 452 kcal
Protein: 154 kcal
Fat: 83 kcal
Carbs: 112 kcal

Cheese, edam

Zinc, Zn: 3.75 mg
Energy: 357 kcal
Protein: 100 kcal
Fat: 114 kcal
Carbs: 5.72 kcal

Trail mix with nuts

Zinc, Zn: 3.75 mg
Energy: 600 kcal
Protein: 80 kcal
Fat: 211 kcal
Carbs: 85 kcal

Beef with cream or white sauce

Zinc, Zn: 3.75 mg
Energy: 185 kcal
Protein: 90 kcal
Fat: 37 kcal
Carbs: 11 kcal

Ostrich, tip trimmed, raw

Zinc, Zn: 3.74 mg
Energy: 114 kcal
Protein: 87 kcal
Fat: 9.2 kcal
Carbs: 0 kcal

Cheese, cheddar, sharp, sliced

Zinc, Zn: 3.74 mg
Energy: 410 kcal
Protein: 97 kcal
Fat: 135 kcal
Carbs: 8.52 kcal

Turkey, ground

Zinc, Zn: 3.74 mg
Energy: 211 kcal
Protein: 107 kcal
Fat: 46 kcal
Carbs: 0 kcal

Hearts of palm, raw

Zinc, Zn: 3.73 mg
Energy: 115 kcal
Protein: 11 kcal
Fat: 0.8 kcal
Carbs: 102 kcal

Ostrich, fan, raw

Zinc, Zn: 3.71 mg
Energy: 117 kcal
Protein: 87 kcal
Fat: 11 kcal
Carbs: 0 kcal

Spices, bay leaf

Zinc, Zn: 3.7 mg
Energy: 313 kcal
Protein: 30 kcal
Fat: 33 kcal
Carbs: 300 kcal

Liver cheese, pork

Zinc, Zn: 3.7 mg
Energy: 304 kcal
Protein: 61 kcal
Fat: 102 kcal
Carbs: 8.4 kcal

Spices, fennel seed

Zinc, Zn: 3.7 mg
Energy: 345 kcal
Protein: 63 kcal
Fat: 59 kcal
Carbs: 209 kcal

Beef with mushroom sauce

Zinc, Zn: 3.69 mg
Energy: 163 kcal
Protein: 88 kcal
Fat: 30 kcal
Carbs: 7.32 kcal

Beef with tomato-based sauce

Zinc, Zn: 3.69 mg
Energy: 149 kcal
Protein: 87 kcal
Fat: 25 kcal
Carbs: 6.32 kcal

Meat with tomato-based sauce

Zinc, Zn: 3.69 mg
Energy: 149 kcal
Protein: 87 kcal
Fat: 25 kcal
Carbs: 6.32 kcal

Wheat, KAMUT khorasan, uncooked

Zinc, Zn: 3.68 mg
Energy: 337 kcal
Protein: 58 kcal
Fat: 8.52 kcal
Carbs: 282 kcal

Game meat, moose, cooked, roasted

Zinc, Zn: 3.68 mg
Energy: 134 kcal
Protein: 117 kcal
Fat: 3.88 kcal
Carbs: 0 kcal

Baking chocolate, unsweetened, liquid

Zinc, Zn: 3.68 mg
Energy: 472 kcal
Protein: 48 kcal
Fat: 191 kcal
Carbs: 145 kcal

Cheese, cheddar

Zinc, Zn: 3.67 mg
Energy: 409 kcal
Protein: 93 kcal
Fat: 136 kcal
Carbs: 9.76 kcal

Beans, white, mature seeds, raw

Zinc, Zn: 3.67 mg
Energy: 333 kcal
Protein: 93 kcal
Fat: 3.4 kcal
Carbs: 241 kcal

Dove, fried

Zinc, Zn: 3.67 mg
Energy: 223 kcal
Protein: 92 kcal
Fat: 55 kcal
Carbs: 5.84 kcal

Cheese, Cheddar

Zinc, Zn: 3.67 mg
Energy: 409 kcal
Protein: 93 kcal
Fat: 136 kcal
Carbs: 9.76 kcal

Beans, navy, mature seeds, raw

Zinc, Zn: 3.65 mg
Energy: 337 kcal
Protein: 89 kcal
Fat: 6 kcal
Carbs: 243 kcal

Beans, black, mature seeds, raw

Zinc, Zn: 3.65 mg
Energy: 341 kcal
Protein: 86 kcal
Fat: 5.68 kcal
Carbs: 249 kcal

Moose

Zinc, Zn: 3.65 mg
Energy: 133 kcal
Protein: 116 kcal
Fat: 3.84 kcal
Carbs: 0 kcal

Cheeseburger, from school cafeteria

Zinc, Zn: 3.65 mg
Energy: 253 kcal
Protein: 76 kcal
Fat: 35 kcal
Carbs: 95 kcal

Hamburger, on wheat bun, 1 large patty

Zinc, Zn: 3.65 mg
Energy: 285 kcal
Protein: 76 kcal
Fat: 63 kcal
Carbs: 63 kcal

Spices, ginger, ground

Zinc, Zn: 3.64 mg
Energy: 335 kcal
Protein: 36 kcal
Fat: 17 kcal
Carbs: 286 kcal

Oats, raw

Zinc, Zn: 3.64 mg
Energy: 379 kcal
Protein: 53 kcal
Fat: 26 kcal
Carbs: 271 kcal

Beef with gravy

Zinc, Zn: 3.64 mg
Energy: 156 kcal
Protein: 86 kcal
Fat: 28 kcal
Carbs: 6.32 kcal

Meat with gravy, NS as to type of meat,

Zinc, Zn: 3.64 mg
Energy: 156 kcal
Protein: 86 kcal
Fat: 28 kcal
Carbs: 6.32 kcal

Teff, uncooked

Zinc, Zn: 3.63 mg
Energy: 367 kcal
Protein: 53 kcal
Fat: 9.52 kcal
Carbs: 293 kcal

Cheese, Mozzarella, part skim

Zinc, Zn: 3.62 mg
Energy: 296 kcal
Protein: 95 kcal
Fat: 82 kcal
Carbs: 18 kcal

Palm hearts, cooked

Zinc, Zn: 3.61 mg
Energy: 134 kcal
Protein: 10 kcal
Fat: 11 kcal
Carbs: 99 kcal

Lentils, pink or red, raw

Zinc, Zn: 3.6 mg
Energy: 358 kcal
Protein: 96 kcal
Fat: 8.68 kcal
Carbs: 252 kcal

Venison, steak

Zinc, Zn: 3.6 mg
Energy: 149 kcal
Protein: 120 kcal
Fat: 9.44 kcal
Carbs: 0 kcal

Emu, full rump, raw

Zinc, Zn: 3.59 mg
Energy: 112 kcal
Protein: 91 kcal
Fat: 6.56 kcal
Carbs: 0 kcal

Ostrich, oyster, raw

Zinc, Zn: 3.59 mg
Energy: 125 kcal
Protein: 86 kcal
Fat: 15 kcal
Carbs: 0 kcal

Soy flour, full-fat, roasted

Zinc, Zn: 3.58 mg
Energy: 439 kcal
Protein: 152 kcal
Fat: 87 kcal
Carbs: 122 kcal

Beef, cured, corned beef, canned

Zinc, Zn: 3.57 mg
Energy: 250 kcal
Protein: 108 kcal
Fat: 60 kcal
Carbs: 0 kcal

Taco, meat, no cheese

Zinc, Zn: 3.57 mg
Energy: 243 kcal
Protein: 61 kcal
Fat: 53 kcal
Carbs: 64 kcal

Pork, cured, bacon, cooked, restaurant

Zinc, Zn: 3.56 mg
Energy: 501 kcal
Protein: 164 kcal
Fat: 146 kcal
Carbs: 8.4 kcal

Hamburger, from school cafeteria

Zinc, Zn: 3.56 mg
Energy: 246 kcal
Protein: 72 kcal
Fat: 29 kcal
Carbs: 105 kcal

Beef, cured, luncheon meat, jellied

Zinc, Zn: 3.55 mg
Energy: 111 kcal
Protein: 76 kcal
Fat: 13 kcal
Carbs: 0 kcal

Mexican pizza

Zinc, Zn: 3.55 mg
Energy: 249 kcal
Protein: 62 kcal
Fat: 56 kcal
Carbs: 61 kcal

Taco, corn tortilla, beef, cheese

Zinc, Zn: 3.55 mg
Energy: 249 kcal
Protein: 62 kcal
Fat: 56 kcal
Carbs: 61 kcal

Crustaceans, crab, blue, raw

Zinc, Zn: 3.54 mg
Energy: 87 kcal
Protein: 72 kcal
Fat: 4.32 kcal
Carbs: 0.16 kcal

Candies, carob, unsweetened

Zinc, Zn: 3.53 mg
Energy: 540 kcal
Protein: 33 kcal
Fat: 125 kcal
Carbs: 225 kcal

Crustaceans, lobster, northern, raw

Zinc, Zn: 3.53 mg
Energy: 77 kcal
Protein: 66 kcal
Fat: 3 kcal
Carbs: 0 kcal

Snack, BALANCE, original bar

Zinc, Zn: 3.52 mg
Energy: 415 kcal
Protein: 112 kcal
Fat: 48 kcal
Carbs: 195 kcal

Pork, belly

Zinc, Zn: 3.52 mg
Energy: 404 kcal
Protein: 106 kcal
Fat: 129 kcal
Carbs: 0 kcal

Nutrition bar (Balance Original Bar)

Zinc, Zn: 3.52 mg
Energy: 415 kcal
Protein: 112 kcal
Fat: 48 kcal
Carbs: 195 kcal

Ostrich, ground, raw

Zinc, Zn: 3.51 mg
Energy: 165 kcal
Protein: 81 kcal
Fat: 35 kcal
Carbs: 0 kcal

Peanut spread, reduced sugar

Zinc, Zn: 3.51 mg
Energy: 650 kcal
Protein: 99 kcal
Fat: 220 kcal
Carbs: 57 kcal

Pork, cured, bacon, cooked, microwaved

Zinc, Zn: 3.51 mg
Energy: 476 kcal
Protein: 156 kcal
Fat: 136 kcal
Carbs: 1.92 kcal

Peanut butter, lower sugar

Zinc, Zn: 3.51 mg
Energy: 650 kcal
Protein: 99 kcal
Fat: 220 kcal
Carbs: 57 kcal

Cheese, tilsit

Zinc, Zn: 3.5 mg
Energy: 340 kcal
Protein: 98 kcal
Fat: 104 kcal
Carbs: 7.52 kcal

Cheese, fontina

Zinc, Zn: 3.5 mg
Energy: 389 kcal
Protein: 102 kcal
Fat: 125 kcal
Carbs: 6.2 kcal

Emu, fan fillet, raw

Zinc, Zn: 3.5 mg
Energy: 103 kcal
Protein: 90 kcal
Fat: 3.2 kcal
Carbs: 0 kcal

Cheese, mexican, queso chihuahua

Zinc, Zn: 3.5 mg
Energy: 374 kcal
Protein: 86 kcal
Fat: 119 kcal
Carbs: 22 kcal

Yardlong beans, mature seeds, raw

Zinc, Zn: 3.5 mg
Energy: 347 kcal
Protein: 97 kcal
Fat: 5.24 kcal
Carbs: 248 kcal

BURGER KING, DOUBLE WHOPPER, with cheese

Zinc, Zn: 3.5 mg
Energy: 266 kcal
Protein: 58 kcal
Fat: 68 kcal
Carbs: 54 kcal

Cheese, Fontina

Zinc, Zn: 3.5 mg
Energy: 389 kcal
Protein: 102 kcal
Fat: 125 kcal
Carbs: 6.2 kcal

Meat loaf made with beef and pork

Zinc, Zn: 3.5 mg
Energy: 196 kcal
Protein: 69 kcal
Fat: 42 kcal
Carbs: 29 kcal

Beef, bacon, reduced sodium, cooked

Zinc, Zn: 3.5 mg
Energy: 541 kcal
Protein: 148 kcal
Fat: 167 kcal
Carbs: 5.72 kcal

Meat loaf made with beef, veal and pork

Zinc, Zn: 3.5 mg
Energy: 196 kcal
Protein: 69 kcal
Fat: 42 kcal
Carbs: 29 kcal

Peas, green, split, mature seeds, raw

Zinc, Zn: 3.49 mg
Energy: 364 kcal
Protein: 92 kcal
Fat: 16 kcal
Carbs: 247 kcal

Emu, ground, raw

Zinc, Zn: 3.48 mg
Energy: 134 kcal
Protein: 91 kcal
Fat: 16 kcal
Carbs: 0 kcal

Meat loaf made with venison/deer

Zinc, Zn: 3.48 mg
Energy: 166 kcal
Protein: 76 kcal
Fat: 27 kcal
Carbs: 25 kcal

Veal, rib, separable lean only, raw

Zinc, Zn: 3.47 mg
Energy: 120 kcal
Protein: 80 kcal
Fat: 16 kcal
Carbs: 0 kcal

Wheat, soft white

Zinc, Zn: 3.46 mg
Energy: 340 kcal
Protein: 43 kcal
Fat: 7.96 kcal
Carbs: 301 kcal

Triticale

Zinc, Zn: 3.45 mg
Energy: 336 kcal
Protein: 52 kcal
Fat: 8.36 kcal
Carbs: 289 kcal

Bacon, for use on a sandwich

Zinc, Zn: 3.45 mg
Energy: 494 kcal
Protein: 157 kcal
Fat: 145 kcal
Carbs: 8.04 kcal

Snacks, popcorn, air-popped (Unsalted)

Zinc, Zn: 3.44 mg
Energy: 382 kcal
Protein: 48 kcal
Fat: 17 kcal
Carbs: 312 kcal

Cereal, O's, plain

Zinc, Zn: 3.44 mg
Energy: 374 kcal
Protein: 50 kcal
Fat: 25 kcal
Carbs: 272 kcal

Beef, steak, country fried

Zinc, Zn: 3.44 mg
Energy: 306 kcal
Protein: 80 kcal
Fat: 84 kcal
Carbs: 32 kcal

Turkey, thigh, cooked, skin not eaten

Zinc, Zn: 3.44 mg
Energy: 161 kcal
Protein: 108 kcal
Fat: 24 kcal
Carbs: 0 kcal

Emu, top loin, cooked, broiled

Zinc, Zn: 3.42 mg
Energy: 152 kcal
Protein: 116 kcal
Fat: 13 kcal
Carbs: 0 kcal

Veal, shank, separable lean only, raw

Zinc, Zn: 3.42 mg
Energy: 94 kcal
Protein: 79 kcal
Fat: 6.56 kcal
Carbs: 0 kcal

Hamburger, on white bun, 1 large patty

Zinc, Zn: 3.42 mg
Energy: 289 kcal
Protein: 74 kcal
Fat: 63 kcal
Carbs: 68 kcal

Hamburger, from fast food, 1 large patty

Zinc, Zn: 3.42 mg
Energy: 289 kcal
Protein: 74 kcal
Fat: 63 kcal
Carbs: 68 kcal

Lamb, ground, raw

Zinc, Zn: 3.41 mg
Energy: 282 kcal
Protein: 66 kcal
Fat: 94 kcal
Carbs: 0 kcal

Hamburger, on wheat bun, 1 medium patty

Zinc, Zn: 3.41 mg
Energy: 283 kcal
Protein: 73 kcal
Fat: 58 kcal
Carbs: 76 kcal

Papad

Zinc, Zn: 3.4 mg
Energy: 371 kcal
Protein: 102 kcal
Fat: 13 kcal
Carbs: 239 kcal

Lamb, New Zealand, imported, liver, raw

Zinc, Zn: 3.4 mg
Energy: 136 kcal
Protein: 83 kcal
Fat: 20 kcal
Carbs: 8.88 kcal

Papad, grilled or broiled

Zinc, Zn: 3.4 mg
Energy: 371 kcal
Protein: 102 kcal
Fat: 13 kcal
Carbs: 239 kcal

Chicken, roasting, giblets, raw

Zinc, Zn: 3.39 mg
Energy: 127 kcal
Protein: 73 kcal
Fat: 20 kcal
Carbs: 4.56 kcal

Turkey, whole, neck, meat only, raw

Zinc, Zn: 3.39 mg
Energy: 125 kcal
Protein: 66 kcal
Fat: 24 kcal
Carbs: 0 kcal

Chicken, capons, giblets, raw

Zinc, Zn: 3.38 mg
Energy: 130 kcal
Protein: 73 kcal
Fat: 21 kcal
Carbs: 5.68 kcal

Turkey, all classes, liver, raw

Zinc, Zn: 3.37 mg
Energy: 128 kcal
Protein: 73 kcal
Fat: 22 kcal
Carbs: 0 kcal

WENDY'S, Double Stack, with cheese

Zinc, Zn: 3.37 mg
Energy: 285 kcal
Protein: 74 kcal
Fat: 66 kcal
Carbs: 61 kcal

Pork, cured, bacon, cooked, baked

Zinc, Zn: 3.36 mg
Energy: 548 kcal
Protein: 143 kcal
Fat: 173 kcal
Carbs: 5.4 kcal

Mungo beans, mature seeds, raw

Zinc, Zn: 3.35 mg
Energy: 341 kcal
Protein: 101 kcal
Fat: 6.56 kcal
Carbs: 236 kcal

Peanuts, valencia, raw

Zinc, Zn: 3.34 mg
Energy: 570 kcal
Protein: 100 kcal
Fat: 190 kcal
Carbs: 84 kcal

Wheat, hard white

Zinc, Zn: 3.33 mg
Energy: 342 kcal
Protein: 45 kcal
Fat: 6.84 kcal
Carbs: 304 kcal

Veal, shank, separable lean and fat, raw

Zinc, Zn: 3.32 mg
Energy: 107 kcal
Protein: 77 kcal
Fat: 13 kcal
Carbs: 0 kcal

Beef wellington

Zinc, Zn: 3.32 mg
Energy: 368 kcal
Protein: 77 kcal
Fat: 110 kcal
Carbs: 41 kcal

Taco, flour tortilla, beef, cheese

Zinc, Zn: 3.32 mg
Energy: 258 kcal
Protein: 67 kcal
Fat: 49 kcal
Carbs: 75 kcal

Chocolate, dark, 70-85% cacao solids

Zinc, Zn: 3.31 mg
Energy: 598 kcal
Protein: 31 kcal
Fat: 171 kcal
Carbs: 184 kcal

Snacks, peas, roasted, wasabi-flavored

Zinc, Zn: 3.31 mg
Energy: 432 kcal
Protein: 56 kcal
Fat: 56 kcal
Carbs: 249 kcal

Wasabi peas

Zinc, Zn: 3.31 mg
Energy: 432 kcal
Protein: 56 kcal
Fat: 56 kcal
Carbs: 249 kcal

Bacon, NS as to type of meat, cooked

Zinc, Zn: 3.31 mg
Energy: 484 kcal
Protein: 150 kcal
Fat: 143 kcal
Carbs: 7.6 kcal

Hamburger, on wheat bun, 1 small patty

Zinc, Zn: 3.3 mg
Energy: 282 kcal
Protein: 72 kcal
Fat: 55 kcal
Carbs: 82 kcal

Almond butter

Zinc, Zn: 3.29 mg
Energy: 614 kcal
Protein: 84 kcal
Fat: 222 kcal
Carbs: 75 kcal

Soy nut butter

Zinc, Zn: 3.29 mg
Energy: 614 kcal
Protein: 84 kcal
Fat: 222 kcal
Carbs: 75 kcal

Beef, shortribs

Zinc, Zn: 3.29 mg
Energy: 253 kcal
Protein: 73 kcal
Fat: 56 kcal
Carbs: 49 kcal

Almond butter, lower sodium

Zinc, Zn: 3.29 mg
Energy: 614 kcal
Protein: 84 kcal
Fat: 222 kcal
Carbs: 75 kcal

Meat loaf, Puerto Rican style

Zinc, Zn: 3.29 mg
Energy: 325 kcal
Protein: 79 kcal
Fat: 88 kcal
Carbs: 43 kcal

Spelt, uncooked

Zinc, Zn: 3.28 mg
Energy: 338 kcal
Protein: 58 kcal
Fat: 9.72 kcal
Carbs: 281 kcal

Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Zinc, Zn: 3.28 mg
Energy: 403 kcal
Protein: 38 kcal
Fat: 44 kcal
Carbs: 267 kcal

Peanuts, roasted, salted

Zinc, Zn: 3.28 mg
Energy: 599 kcal
Protein: 112 kcal
Fat: 210 kcal
Carbs: 61 kcal

Peanuts, roasted, unsalted

Zinc, Zn: 3.28 mg
Energy: 599 kcal
Protein: 112 kcal
Fat: 210 kcal
Carbs: 61 kcal

Lentils, raw

Zinc, Zn: 3.27 mg
Energy: 352 kcal
Protein: 99 kcal
Fat: 4.24 kcal
Carbs: 253 kcal

Peanuts, all types, raw

Zinc, Zn: 3.27 mg
Energy: 567 kcal
Protein: 103 kcal
Fat: 197 kcal
Carbs: 65 kcal

Peanuts, unroasted

Zinc, Zn: 3.27 mg
Energy: 567 kcal
Protein: 103 kcal
Fat: 197 kcal
Carbs: 65 kcal

Liver, beef or calves, and onions

Zinc, Zn: 3.27 mg
Energy: 129 kcal
Protein: 67 kcal
Fat: 14 kcal
Carbs: 28 kcal

Turkey, dark meat, roasted, skin eaten

Zinc, Zn: 3.26 mg
Energy: 202 kcal
Protein: 106 kcal
Fat: 41 kcal
Carbs: 0.2 kcal

Bratwurst, pork, cooked

Zinc, Zn: 3.25 mg
Energy: 333 kcal
Protein: 55 kcal
Fat: 117 kcal
Carbs: 11 kcal

Honey roll sausage, beef

Zinc, Zn: 3.25 mg
Energy: 182 kcal
Protein: 74 kcal
Fat: 42 kcal
Carbs: 8.72 kcal

Bratwurst

Zinc, Zn: 3.25 mg
Energy: 333 kcal
Protein: 55 kcal
Fat: 117 kcal
Carbs: 11 kcal

Cornmeal, white (Navajo)

Zinc, Zn: 3.24 mg
Energy: 398 kcal
Protein: 44 kcal
Fat: 20 kcal
Carbs: 309 kcal

Veal, rib, separable lean and fat, raw

Zinc, Zn: 3.24 mg
Energy: 162 kcal
Protein: 75 kcal
Fat: 36 kcal
Carbs: 0 kcal

Mixed nuts, with peanuts, unsalted

Zinc, Zn: 3.24 mg
Energy: 610 kcal
Protein: 79 kcal
Fat: 216 kcal
Carbs: 85 kcal

Cheese, provolone

Zinc, Zn: 3.23 mg
Energy: 351 kcal
Protein: 102 kcal
Fat: 106 kcal
Carbs: 8.56 kcal

Bacon and beef sticks

Zinc, Zn: 3.23 mg
Energy: 517 kcal
Protein: 116 kcal
Fat: 177 kcal
Carbs: 3.2 kcal

Peppered loaf, pork, beef

Zinc, Zn: 3.23 mg
Energy: 149 kcal
Protein: 69 kcal
Fat: 25 kcal
Carbs: 18 kcal

Turkey, whole, giblets, raw

Zinc, Zn: 3.23 mg
Energy: 124 kcal
Protein: 73 kcal
Fat: 20 kcal
Carbs: 0.28 kcal

Cheese, provolone, reduced fat

Zinc, Zn: 3.23 mg
Energy: 274 kcal
Protein: 99 kcal
Fat: 70 kcal
Carbs: 14 kcal

Cheese, Provolone

Zinc, Zn: 3.23 mg
Energy: 351 kcal
Protein: 102 kcal
Fat: 106 kcal
Carbs: 8.56 kcal

Cheese, provolone, reduced fat

Zinc, Zn: 3.23 mg
Energy: 274 kcal
Protein: 99 kcal
Fat: 70 kcal
Carbs: 14 kcal

Mixed nuts, with peanuts, lightly salted

Zinc, Zn: 3.23 mg
Energy: 608 kcal
Protein: 79 kcal
Fat: 215 kcal
Carbs: 84 kcal

Snacks, trail mix, regular

Zinc, Zn: 3.22 mg
Energy: 462 kcal
Protein: 55 kcal
Fat: 118 kcal
Carbs: 180 kcal

Snacks, trail mix, regular, unsalted

Zinc, Zn: 3.22 mg
Energy: 462 kcal
Protein: 55 kcal
Fat: 118 kcal
Carbs: 180 kcal

Mixed nuts, with peanuts, salted

Zinc, Zn: 3.22 mg
Energy: 605 kcal
Protein: 78 kcal
Fat: 214 kcal
Carbs: 84 kcal

Pork, fresh, ground, cooked

Zinc, Zn: 3.21 mg
Energy: 297 kcal
Protein: 103 kcal
Fat: 83 kcal
Carbs: 0 kcal

Turkey, all classes, heart, raw

Zinc, Zn: 3.21 mg
Energy: 140 kcal
Protein: 67 kcal
Fat: 30 kcal
Carbs: 1.6 kcal

Hamburger slider

Zinc, Zn: 3.21 mg
Energy: 288 kcal
Protein: 71 kcal
Fat: 59 kcal
Carbs: 79 kcal

Almonds, unsalted

Zinc, Zn: 3.21 mg
Energy: 607 kcal
Protein: 81 kcal
Fat: 216 kcal
Carbs: 82 kcal

Oat flour, partially debranned

Zinc, Zn: 3.2 mg
Energy: 404 kcal
Protein: 59 kcal
Fat: 36 kcal
Carbs: 263 kcal

Almonds, lightly salted

Zinc, Zn: 3.2 mg
Energy: 604 kcal
Protein: 81 kcal
Fat: 215 kcal
Carbs: 81 kcal

Beef, prepackaged or deli, luncheon meat

Zinc, Zn: 3.2 mg
Energy: 115 kcal
Protein: 74 kcal
Fat: 15 kcal
Carbs: 2.56 kcal

Cheese, parmesan, shredded

Zinc, Zn: 3.19 mg
Energy: 415 kcal
Protein: 151 kcal
Fat: 109 kcal
Carbs: 14 kcal

Cheese, parmesan, low sodium

Zinc, Zn: 3.19 mg
Energy: 451 kcal
Protein: 166 kcal
Fat: 120 kcal
Carbs: 15 kcal

Emu, fan fillet, cooked, broiled

Zinc, Zn: 3.19 mg
Energy: 154 kcal
Protein: 125 kcal
Fat: 9.2 kcal
Carbs: 0 kcal

Cheeseburger slider

Zinc, Zn: 3.19 mg
Energy: 297 kcal
Protein: 72 kcal
Fat: 66 kcal
Carbs: 72 kcal

Almonds, salted

Zinc, Zn: 3.18 mg
Energy: 601 kcal
Protein: 81 kcal
Fat: 214 kcal
Carbs: 81 kcal

Cheese and Queso as ingredient

Zinc, Zn: 3.18 mg
Energy: 368 kcal
Protein: 91 kcal
Fat: 120 kcal
Carbs: 8.6 kcal

Almond butter, creamy

Zinc, Zn: 3.18 mg
Energy: 645 kcal
Protein: 83 kcal
Fat: 212 kcal
Carbs: 85 kcal

Almonds, flavored

Zinc, Zn: 3.17 mg
Energy: 599 kcal
Protein: 80 kcal
Fat: 213 kcal
Carbs: 80 kcal

Bratwurst, with cheese

Zinc, Zn: 3.17 mg
Energy: 337 kcal
Protein: 57 kcal
Fat: 118 kcal
Carbs: 12 kcal

Turkey or chicken and pork sausage

Zinc, Zn: 3.17 mg
Energy: 307 kcal
Protein: 91 kcal
Fat: 92 kcal
Carbs: 2.8 kcal

Oscar Mayer, Salami (hard)

Zinc, Zn: 3.16 mg
Energy: 368 kcal
Protein: 104 kcal
Fat: 115 kcal
Carbs: 6.4 kcal

Game meat, elk, cooked, roasted

Zinc, Zn: 3.16 mg
Energy: 146 kcal
Protein: 121 kcal
Fat: 7.6 kcal
Carbs: 0 kcal

Corn, white, steamed (Navajo)

Zinc, Zn: 3.15 mg
Energy: 386 kcal
Protein: 39 kcal
Fat: 21 kcal
Carbs: 301 kcal

Steak sandwich or sub on wheat

Zinc, Zn: 3.15 mg
Energy: 247 kcal
Protein: 76 kcal
Fat: 33 kcal
Carbs: 94 kcal

Spices, poultry seasoning

Zinc, Zn: 3.14 mg
Energy: 307 kcal
Protein: 38 kcal
Fat: 30 kcal
Carbs: 262 kcal

Soybeans, mature seeds, roasted, salted

Zinc, Zn: 3.14 mg
Energy: 469 kcal
Protein: 154 kcal
Fat: 102 kcal
Carbs: 121 kcal

Soy nuts

Zinc, Zn: 3.14 mg
Energy: 469 kcal
Protein: 154 kcal
Fat: 102 kcal
Carbs: 121 kcal

Pork sausage rice links

Zinc, Zn: 3.14 mg
Energy: 267 kcal
Protein: 84 kcal
Fat: 81 kcal
Carbs: 0.6 kcal

Pork sausage, reduced fat

Zinc, Zn: 3.14 mg
Energy: 267 kcal
Protein: 84 kcal
Fat: 81 kcal
Carbs: 0.6 kcal

Beef sausage, reduced fat

Zinc, Zn: 3.14 mg
Energy: 267 kcal
Protein: 84 kcal
Fat: 81 kcal
Carbs: 0.6 kcal

Cheese, mozzarella, low sodium

Zinc, Zn: 3.13 mg
Energy: 280 kcal
Protein: 110 kcal
Fat: 68 kcal
Carbs: 12 kcal

Lamb or mutton with gravy

Zinc, Zn: 3.13 mg
Energy: 219 kcal
Protein: 69 kcal
Fat: 61 kcal
Carbs: 6.32 kcal

Cheese, Mozzarella, reduced sodium

Zinc, Zn: 3.13 mg
Energy: 280 kcal
Protein: 110 kcal
Fat: 68 kcal
Carbs: 12 kcal

Cheese steak sandwich or sub on wheat

Zinc, Zn: 3.13 mg
Energy: 269 kcal
Protein: 77 kcal
Fat: 49 kcal
Carbs: 79 kcal

Hamburger, on white bun, 1 medium patty

Zinc, Zn: 3.13 mg
Energy: 288 kcal
Protein: 70 kcal
Fat: 58 kcal
Carbs: 83 kcal

Nuts, almonds

Zinc, Zn: 3.12 mg
Energy: 579 kcal
Protein: 85 kcal
Fat: 200 kcal
Carbs: 86 kcal

Buckwheat flour, whole-groat

Zinc, Zn: 3.12 mg
Energy: 335 kcal
Protein: 50 kcal
Fat: 12 kcal
Carbs: 282 kcal

Almonds, unroasted

Zinc, Zn: 3.12 mg
Energy: 579 kcal
Protein: 85 kcal
Fat: 200 kcal
Carbs: 86 kcal

Oat bran, raw

Zinc, Zn: 3.11 mg
Energy: 246 kcal
Protein: 69 kcal
Fat: 28 kcal
Carbs: 265 kcal

Turkey, Ground, cooked

Zinc, Zn: 3.11 mg
Energy: 203 kcal
Protein: 109 kcal
Fat: 42 kcal
Carbs: 0 kcal

Quinoa, uncooked

Zinc, Zn: 3.1 mg
Energy: 368 kcal
Protein: 56 kcal
Fat: 24 kcal
Carbs: 257 kcal

Cornmeal, yellow (Navajo)

Zinc, Zn: 3.1 mg
Energy: 384 kcal
Protein: 39 kcal
Fat: 24 kcal
Carbs: 292 kcal

Quail, cooked, total edible

Zinc, Zn: 3.1 mg
Energy: 227 kcal
Protein: 100 kcal
Fat: 56 kcal
Carbs: 0 kcal

Nuts, walnuts, english

Zinc, Zn: 3.09 mg
Energy: 654 kcal
Protein: 61 kcal
Fat: 261 kcal
Carbs: 55 kcal

Cheese, low-sodium, cheddar or colby

Zinc, Zn: 3.09 mg
Energy: 398 kcal
Protein: 97 kcal
Fat: 130 kcal
Carbs: 7.64 kcal

Quail, cooked

Zinc, Zn: 3.09 mg
Energy: 226 kcal
Protein: 100 kcal
Fat: 56 kcal
Carbs: 0 kcal

Liver, chicken

Zinc, Zn: 3.09 mg
Energy: 189 kcal
Protein: 80 kcal
Fat: 35 kcal
Carbs: 26 kcal

Cheese, Cheddar, reduced sodium

Zinc, Zn: 3.09 mg
Energy: 398 kcal
Protein: 97 kcal
Fat: 130 kcal
Carbs: 7.64 kcal

Walnuts, excluding honey roasted

Zinc, Zn: 3.09 mg
Energy: 654 kcal
Protein: 61 kcal
Fat: 261 kcal
Carbs: 55 kcal

Snacks, popcorn, air-popped

Zinc, Zn: 3.08 mg
Energy: 387 kcal
Protein: 52 kcal
Fat: 18 kcal
Carbs: 311 kcal

Salami, pork, beef, less sodium

Zinc, Zn: 3.08 mg
Energy: 396 kcal
Protein: 60 kcal
Fat: 122 kcal
Carbs: 62 kcal

Peanut butter with omega-3, creamy

Zinc, Zn: 3.08 mg
Energy: 608 kcal
Protein: 98 kcal
Fat: 217 kcal
Carbs: 68 kcal

Chicken, ground

Zinc, Zn: 3.08 mg
Energy: 201 kcal
Protein: 109 kcal
Fat: 41 kcal
Carbs: 0 kcal

Cheese, colby

Zinc, Zn: 3.07 mg
Energy: 394 kcal
Protein: 95 kcal
Fat: 128 kcal
Carbs: 10 kcal

Goose, liver, raw

Zinc, Zn: 3.07 mg
Energy: 133 kcal
Protein: 65 kcal
Fat: 17 kcal
Carbs: 25 kcal

Duck, domesticated, liver, raw

Zinc, Zn: 3.07 mg
Energy: 136 kcal
Protein: 75 kcal
Fat: 19 kcal
Carbs: 14 kcal

Cheese, Colby

Zinc, Zn: 3.07 mg
Energy: 394 kcal
Protein: 95 kcal
Fat: 128 kcal
Carbs: 10 kcal

Popcorn, air-popped, no butter added

Zinc, Zn: 3.07 mg
Energy: 385 kcal
Protein: 52 kcal
Fat: 18 kcal
Carbs: 310 kcal

Peanut butter, creamy

Zinc, Zn: 3.06 mg
Energy: 632 kcal
Protein: 96 kcal
Fat: 198 kcal
Carbs: 91 kcal

Cheese, white, queso blanco

Zinc, Zn: 3.06 mg
Energy: 310 kcal
Protein: 82 kcal
Fat: 97 kcal
Carbs: 10 kcal

Sausage, turkey, fresh, raw

Zinc, Zn: 3.06 mg
Energy: 155 kcal
Protein: 75 kcal
Fat: 32 kcal
Carbs: 1.88 kcal

Bacon, for use with vegetables

Zinc, Zn: 3.06 mg
Energy: 468 kcal
Protein: 136 kcal
Fat: 140 kcal
Carbs: 6.8 kcal

Turkey, thigh, cooked, skin eaten

Zinc, Zn: 3.06 mg
Energy: 182 kcal
Protein: 97 kcal
Fat: 37 kcal
Carbs: 1.08 kcal

Bacon or side pork, fresh, cooked

Zinc, Zn: 3.06 mg
Energy: 468 kcal
Protein: 136 kcal
Fat: 140 kcal
Carbs: 6.8 kcal

Pork bacon, smoked or cured, cooked

Zinc, Zn: 3.06 mg
Energy: 468 kcal
Protein: 136 kcal
Fat: 140 kcal
Carbs: 6.8 kcal

Luxury loaf, pork

Zinc, Zn: 3.05 mg
Energy: 141 kcal
Protein: 74 kcal
Fat: 19 kcal
Carbs: 20 kcal

WENDY'S, CLASSIC DOUBLE, with cheese

Zinc, Zn: 3.05 mg
Energy: 241 kcal
Protein: 66 kcal
Fat: 57 kcal
Carbs: 47 kcal

Crab, soft shell

Zinc, Zn: 3.05 mg
Energy: 227 kcal
Protein: 62 kcal
Fat: 51 kcal
Carbs: 47 kcal

Pecans, honey roasted

Zinc, Zn: 3.05 mg
Energy: 642 kcal
Protein: 25 kcal
Fat: 234 kcal
Carbs: 124 kcal

Hamburger wrap sandwich, from fast food

Zinc, Zn: 3.05 mg
Energy: 299 kcal
Protein: 67 kcal
Fat: 64 kcal
Carbs: 82 kcal

Pork, ears

Zinc, Zn: 3.04 mg
Energy: 236 kcal
Protein: 105 kcal
Fat: 55 kcal
Carbs: 0 kcal

Pork, bones

Zinc, Zn: 3.04 mg
Energy: 236 kcal
Protein: 105 kcal
Fat: 55 kcal
Carbs: 0 kcal

Cheese, Colby Jack

Zinc, Zn: 3.04 mg
Energy: 384 kcal
Protein: 96 kcal
Fat: 125 kcal
Carbs: 6.48 kcal

Turkey or chicken sausage

Zinc, Zn: 3.04 mg
Energy: 193 kcal
Protein: 79 kcal
Fat: 49 kcal
Carbs: 4.36 kcal

Quarter Pounder (McDonalds)

Zinc, Zn: 3.04 mg
Energy: 256 kcal
Protein: 63 kcal
Fat: 46 kcal
Carbs: 89 kcal

Cheese as ingredient in sandwiches

Zinc, Zn: 3.04 mg
Energy: 363 kcal
Protein: 83 kcal
Fat: 116 kcal
Carbs: 19 kcal

Turkey or chicken sausage, reduced fat

Zinc, Zn: 3.04 mg
Energy: 193 kcal
Protein: 79 kcal
Fat: 49 kcal
Carbs: 4.36 kcal