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Zinc (Zn) Rich Foods


No.
Food Name
mg
(in 100g food)
1 Mollusks, oyster, eastern, wild, raw 90.809
2 Mollusks, oyster, eastern, cooked, breaded and fried 87.129
3 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 58.2
4 Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 52.517
5 Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 51
6 Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes 50
7 Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 27.309
8 Cereals ready-to-eat, GENERAL MILLS, WHEATIES 25
9 Cereals ready-to-eat, GENERAL MILLS, FROSTED WHEATIES 25
10 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 19
11 Cereals ready-to-eat, wheat germ, toasted, plain 16.715
12 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 16.592
13 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 15.851
14 Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES 15.807
15 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 15.4
16 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 12.906
17 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 12.718
18 Cereals ready-to-eat, GENERAL MILLS, Rice CHEX 12.516
19 Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON CHEERIOS 12.5
20 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 12.5
21 Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 12.5
22 Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 12.5
23 Cereals ready-to-eat, GENERAL MILLS, KIX 12.5
24 Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 12.5
25 Cereals ready-to-eat, GENERAL MILLS, TRIX 12.5
26 Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 12.5
27 Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 12.5
28 Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 12.5
29 Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH 12.5
30 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 12.4
31 Cereals ready-to-eat, QUAKER, Honey Nut Heaven 11
32 Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all grades, cooked, braised 10.27
33 Leavening agents, yeast, baker's, compressed 9.941
34 Baking chocolate, unsweetened, squares 9.629
35 Snacks, beef jerky, chopped and formed 8.131
36 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 8
37 Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 7.862
38 Mushrooms, shiitake, dried 7.777
39 Crustaceans, crab, alaska king, cooked, moist heat 7.623
40 Seeds, pumpkin and squash seed kernels, roasted, with salt added 7.442
41 Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised 7.305
42 Turkey, all classes, neck, meat only, cooked, simmered 7.118
43 Spices, celery seed 7
44 Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted 6.952
45 Cocoa, dry powder, unsweetened 6.851
46 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 6.8
47 Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 6.8
48 Seeds, sesame seed kernels, dried (decorticated) 6.75
49 Leavening agents, yeast, baker's, active dry 6.5
50 Nuts, pine nuts, dried 6.395
51 Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 6.305
52 Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 6.247
53 Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 6.188
54 Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised 6.082
55 Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all grades, cooked, braised 5.905
56 Nuts, cashew nuts, dry roasted, with salt added 5.608
57 Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised 5.494
58 Beans, baked, canned, with pork and tomato sauce 5.478
59 Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, cooked, broiled 5.458
60 Cereals ready-to-eat, GENERAL MILLS, BASIC 4 5.4
61 Nuts, cashew nuts, oil roasted, with salt added 5.361
62 Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted 5.352
63 Seeds, sunflower seed kernels, dry roasted, with salt added 5.291
64 Beef, variety meats and by-products, liver, cooked, pan-fried 5.235
65 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 5.079
66 Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted 5.058
67 Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 5
68 Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 4.964
69 Lamb, domestic, leg, whole (shank and sirloin), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 4.941
70 Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 4.903
71 Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled 4.87
72 Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 4.806
73 Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted 4.705
74 Spices, oregano, dried 4.666
75 Spices, parsley, dried 4.615
76 Pork, fresh, spareribs, separable lean and fat, cooked, braised 4.6
77 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 4.6
78 Nuts, pecans 4.514
79 Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted 4.47
80 Turkey, all classes, dark meat, cooked, roasted 4.464
81 Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted 4.4
82 Milk, dry, nonfat, instant, with added vitamin A 4.391
83 Cheese, swiss 4.373
84 Spices, paprika 4.285
85 Chicken, broilers or fryers, giblets, cooked, simmered 4.227
86 Crustaceans, crab, blue, cooked, moist heat 4.223
87 Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 4.176
88 Syrups, maple 4.15
89 Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled 4.129
90 Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruit 4.108
91 Veal, rib, separable lean and fat, cooked, roasted 4.094
92 Crustaceans, crab, blue, crab cakes 4.083
93 Nuts, brazilnuts, dried, unblanched 4.056
94 Crustaceans, crab, blue, canned 4.022
95 Milk, buttermilk, dried 4
96 Spices, curry powder 4
97 Snacks, popcorn, cakes 4
98 Beef, cured, dried 3.985
99 Chicken, liver, all classes, cooked, simmered 3.979
100 Veal, leg (top round), separable lean and fat, cooked, braised 3.964


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