Top 30 · Updated 2026

Foods high in zinc

Zinc supports immune function, wound healing, and protein synthesis.

#	Food	Zinc per 100g	FoodScore
1	Cheerios (original) grain	12 mg	56
2	Honey Nut Cheerios grain	9 mg	42
3	Ground beef (93% lean, cooked) meat	5.6 mg	78
4	Chia seeds nut seed	4.6 mg	85
5	Rolled oats (dry) grain	4 mg	85
6	Steel-cut oats (dry) grain	3.97 mg	85
7	Dark chocolate (70–85% cacao) sweet	3.3 mg	22
8	Popcorn (air-popped) snack	3.1 mg	85
9	Almonds (raw) nut seed	3.1 mg	84
10	Walnuts nut seed	3.1 mg	79
11	Cheddar cheese dairy	3.1 mg	61
12	Peanut butter (natural) nut seed	2.5 mg	59
13	Chicken thigh (skinless, cooked) meat	2.4 mg	85
14	Tofu firm legume	2 mg	85
15	KIND Dark Chocolate Nuts & Sea Salt bar snack	2 mg	53
16	Whole wheat bread grain	1.8 mg	63
17	Shrimp (cooked) seafood	1.6 mg	76
18	Hummus prepared	1.6 mg	64
19	Chickpeas (cooked) legume	1.5 mg	83
20	Edamame (cooked) legume	1.3 mg	83
21	Lentils (cooked) legume	1.3 mg	83
22	Sardines (canned in oil, drained) seafood	1.3 mg	72
23	Black beans (cooked) legume	1.1 mg	85
24	Eggs (whole) meat	1.1 mg	85
25	Quinoa (cooked) grain	1.1 mg	70
26	Chicken breast (skinless, cooked) meat	1 mg	74
27	Sourdough bread grain	0.9 mg	56
28	Tuna (canned in water, drained) seafood	0.8 mg	61
29	Brown rice (cooked) grain	0.71 mg	60
30	Whole wheat pasta (cooked) grain	0.7 mg	65

How this ranking works

Foods are ranked highest-first on zinc content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.