Zinc, food by food
Ranking · Zinc
Your immune system and healing wounds depend on it.
An adult is advised to get about 11 mg a day if a man, 8 mg if a woman. ? The words below are read against 11 mg, the men’s amount. ?
How we counted this
Health Canada’s Dietary Reference Intakes, adults 19–30. The word beside each food says how much of that one serving gives, read against the higher amount, 11 mg, which is the men’s: for the other sex a serving counts for more.
The plain words beside each food: “a lot” means one serving gives at least 20% of the daily amount, “some” at least 10%, “a little” at least 2%; below that it says “almost none”. Each row prints its percentage of the daily amount, rounded to a whole number, and the word is read from that printed percentage (a row at 9.6% prints 10% and reads “some”). The cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source”, and applied to Health Canada’s daily amount; Health Canada’s own shopper rule says 15%, and we keep one number so a percentage never changes meaning (provisional: they may change in a later method version).
What it does: NIH Office of Dietary Supplements, zinc fact sheet for health professionals. How much a day: Health Canada, Dietary reference intakes tables: Reference values for elements.
Most per serving: Oysters, canned (50 mg), then Eastern oysters, raw and Pacific oysters, raw.
Listed amounts, not what your body absorbs. Where a human study measured absorption, the food’s page shows it. ?
How we counted this
Listed for 194 of the 198 preparations on this page (150 foods). The other 4 aren’t zero, just not listed: see “Not listed” below.
191 of them are ranked below, by what one serving gives; the other 3 list it but have no serving size on file, so they follow, per 100 g.
The 159 reviewed foods (229 preparations) are counted here, and raw and cooked spinach are two preparations of one food. Each row below is one preparation, and 198 of them are on this page. The other 31 are left out: 19 raw or dry forms of a food ranked as eaten (listed below) and 12 fortified foods. Imported foods are listed separately below, not ranked. Every amount here is copied from the national food databases, as published. A serving’s weight is shown rounded, and the amount is worked from its exact weight, so a row can differ slightly from weight times the per-100 g figure.
- 1
Oysters, canned55 g · US food database (USDA SR Legacy)455% of the men’s 11 mgPast the upper level if eaten every day: this serving has 1.3× the 40 mg a dayA lot50mg90.95 mg / 100 g - 2
Eastern oysters, raw125 g · US food database (USDA SR Legacy)446% of the men’s 11 mgPast the upper level if eaten every day: this serving has 1.2× the 40 mg a dayA lot49.1mg39.3 mg / 100 g - 3A lot20.8mg16.62 mg / 100 g
- 4
A lot5.23mg5.23 mg / 100 g - 5
A lot4.75mg4.75 mg / 100 g - 6
A lot3.98mg3.98 mg / 100 g - 7
A lot3.84mg6.4 mg / 100 g - 8
A lot3.2mg3.2 mg / 100 g - 9
A lot2.88mg1.34 mg / 100 g - 10
A lot2.73mg2.73 mg / 100 g - 11
A lot2.67mg2.67 mg / 100 g - 12
A lot2.47mg1 mg / 100 g - 13
A lot2.33mg7.75 mg / 100 g - 14
A lot2.26mg3.77 mg / 100 g - 15
Some2.02mg6.73 mg / 100 g - 16
Some2mg2 mg / 100 g - 17
Some1.9mg6.34 mg / 100 g - 18
Some1.85mg6.18 mg / 100 g - 19
Some1.63mg1.63 mg / 100 g - 20
Some1.59mg5.29 mg / 100 g - 21
Some1.54mg3.08 mg / 100 g - 22
Some1.53mg1.09 mg / 100 g - 23
Some1.52mg5.07 mg / 100 g - 24
Some1.35mg2.45 mg / 100 g - 25
Some1.33mg1.53 mg / 100 g - 26
Some1.33mg1.27 mg / 100 g - 27
Some1.32mg1.76 mg / 100 g - 28
Some1.31mg4.37 mg / 100 g - 29
Some1.31mg1.38 mg / 100 g - 30
Some1.3mg4.34 mg / 100 g - 31
Some1.26mg0.48 mg / 100 g - 32
Some1.21mg2.2 mg / 100 g - 33
Some1.17mg1.47 mg / 100 g - 34
Some1.16mg1.37 mg / 100 g - 35
Some1.15mg3.82 mg / 100 g - 36
Some1.14mg1.04 mg / 100 g - 37Some1.11mg0.42 mg / 100 g
- 38
Some1.1mg3.67 mg / 100 g - 39
Some1.09mg3.62 mg / 100 g - 40
Some1.05mg1.05 mg / 100 g - 41
Some1.05mg1.15 mg / 100 g - 42
A little1.02mg0.89 mg / 100 g - 43
A little1.02mg1.12 mg / 100 g - 44
A little1mg1 mg / 100 g - 45
A little0.99mg0.71 mg / 100 g - 46
A little0.99mg3.31 mg / 100 g - 47
A little0.97mg1.14 mg / 100 g - 48
A little0.94mg0.94 mg / 100 g - 49
A little0.92mg2.3 mg / 100 g - 50
A little0.89mg0.46 mg / 100 g - 51
A little0.89mg0.98 mg / 100 g - 52
A little0.86mg2.87 mg / 100 g - 53
A little0.84mg2.11 mg / 100 g - 54
A little0.83mg2.78 mg / 100 g - 55
A little0.83mg5.56 mg / 100 g - 56
A little0.83mg2.77 mg / 100 g - 57
A little0.83mg2.76 mg / 100 g - 58A little0.81mg0.42 mg / 100 g
- 59
A little0.75mg2.49 mg / 100 g - 60
A little0.74mg1.35 mg / 100 g - 61
A little0.72mg0.69 mg / 100 g - 62
A little0.72mg1.31 mg / 100 g - 63
A little0.72mg1.31 mg / 100 g - 64
A little0.71mg4.74 mg / 100 g - 65
A little0.71mg2.35 mg / 100 g - 66
A little0.7mg2.34 mg / 100 g - 67
A little0.69mg4.62 mg / 100 g - 68
A little0.69mg1.38 mg / 100 g - 69
A little0.69mg4.58 mg / 100 g - 70
A little0.69mg0.49 mg / 100 g - 71
A little0.68mg0.8 mg / 100 g - 72
A little0.66mg0.44 mg / 100 g - 73
A little0.65mg0.76 mg / 100 g - 74
A little0.6mg0.52 mg / 100 g - 75
A little0.58mg0.58 mg / 100 g - 76
A little0.57mg0.67 mg / 100 g - 77
A little0.57mg0.45 mg / 100 g - 78
A little0.54mg0.67 mg / 100 g - 79
A little0.54mg0.63 mg / 100 g - 80
A little0.52mg0.58 mg / 100 g - 81
A little0.52mg0.94 mg / 100 g - 82
A little0.52mg0.63 mg / 100 g - 83
A little0.51mg0.6 mg / 100 g - 84
A little0.49mg3.29 mg / 100 g - 85
A little0.49mg0.43 mg / 100 g - 86
A little0.46mg0.84 mg / 100 g - 87
A little0.46mg3.06 mg / 100 g - 88
A little0.44mg0.52 mg / 100 g - 89A little0.43mg0.51 mg / 100 g
- 90
A little0.43mg1.44 mg / 100 g - 91
A little0.43mg0.43 mg / 100 g - 92
A little0.41mg2.75 mg / 100 g - 93
A little0.41mg0.41 mg / 100 g - 94
A little0.4mg0.47 mg / 100 g - 95
A little0.39mg0.35 mg / 100 g - 96
A little0.38mg2.51 mg / 100 g - 97
A little0.37mg0.34 mg / 100 g - 98
A little0.36mg0.66 mg / 100 g - 99A little0.36mg0.42 mg / 100 g
- 100
A little0.36mg0.42 mg / 100 g - 101
A little0.35mg0.32 mg / 100 g - 102
A little0.35mg0.09 mg / 100 g - 103
A little0.35mg0.5 mg / 100 g - 104
A little0.35mg0.41 mg / 100 g - 105
A little0.33mg0.39 mg / 100 g - 106
A little0.32mg0.23 mg / 100 g - 107
A little0.31mg0.37 mg / 100 g - 108
A little0.3mg0.35 mg / 100 g - 109
A little0.3mg0.27 mg / 100 g - 110
A little0.28mg0.33 mg / 100 g - 111
A little0.28mg0.33 mg / 100 g - 112A little0.26mg0.48 mg / 100 g
- 113
A little0.25mg0.18 mg / 100 g - 114
A little0.25mg0.31 mg / 100 g - 115
A little0.25mg0.18 mg / 100 g - 116A little0.25mg0.35 mg / 100 g
- 117A little0.24mg0.28 mg / 100 g
- 118
A little0.23mg0.27 mg / 100 g - 119A little0.23mg0.27 mg / 100 g
- 120
A little0.22mg0.16 mg / 100 g - 121
A little0.22mg0.2 mg / 100 g - 122
A little0.21mg0.25 mg / 100 g - 123
A little0.21mg0.25 mg / 100 g - 124
A little0.21mg0.25 mg / 100 g - 125
A little0.21mg0.25 mg / 100 g - 126
A little0.2mg0.24 mg / 100 g - 127
A little0.2mg0.23 mg / 100 g - 128
A little0.2mg0.14 mg / 100 g - 129
A little0.19mg0.22 mg / 100 g - 130
A little0.18mg0.13 mg / 100 g - 131
A little0.18mg0.21 mg / 100 g - 132
A little0.18mg0.21 mg / 100 g - 133
A little0.18mg0.22 mg / 100 g - 134
A little0.18mg0.44 mg / 100 g - 135
A little0.17mg0.2 mg / 100 g - 136
A little0.17mg0.2 mg / 100 g - 137
A little0.17mg0.2 mg / 100 g - 138
Almost none0.16mg0.19 mg / 100 g - 139
Almost none0.16mg0.11 mg / 100 g - 140
Almost none0.15mg0.11 mg / 100 g - 141
Almost none0.15mg0.1 mg / 100 g - 142
Almost none0.15mg0.5 mg / 100 g - 143
Almost none0.15mg0.12 mg / 100 g - 144
Almost none0.15mg0.11 mg / 100 g - 145
Almost none0.14mg0.17 mg / 100 g - 146
Almost none0.14mg0.1 mg / 100 g - 147
Almost none0.14mg0.87 mg / 100 g - 148
Almost none0.14mg0.46 mg / 100 g - 149
Almost none0.13mg0.05 mg / 100 g - 150
Almost none0.13mg0.15 mg / 100 g - 151
Almost none0.13mg0.09 mg / 100 g - 152Almost none0.12mg0.14 mg / 100 g
- 153
Almost none0.11mg0.13 mg / 100 g - 154
Almost none0.11mg0.13 mg / 100 g - 155
Almost none0.1mg0.12 mg / 100 g - 156
Almost none0.1mg0.07 mg / 100 g - 157
Almost none0.1mg0.07 mg / 100 g - 158
Almost none0.1mg0.33 mg / 100 g - 159
Almost none0.09mg0.11 mg / 100 g - 160
Almost none0.09mg0.06 mg / 100 g - 161
Almost none0.08mg0.09 mg / 100 g - 162
Almost none0.07mg0.18 mg / 100 g - 163
Almost none0.07mg0.08 mg / 100 g - 164
Almost none0.07mg0.09 mg / 100 g - 165
Almost none0.06mg0.39 mg / 100 g - 166
Almost none0.06mg0.19 mg / 100 g - 167
Almost none0.06mg0.07 mg / 100 g - 168
Almost none0.05mg0.17 mg / 100 g - 169
Almost none0.05mg0.04 mg / 100 g - 170
Almost none0.05mg0.02 mg / 100 g - 171Almost none0.05mg0.02 mg / 100 g
- 172
Almost none0.05mg0.02 mg / 100 g - 173
Almost none0.05mg1.16 mg / 100 g - 174
Almost none0.04mg0.22 mg / 100 g - 175
Coffee creamer, flavoured liquid15.2 g · US food database (USDA SR Legacy)under 1% of the men’s 11 mgAlmost none0.04mg0.25 mg / 100 g - 176
Almost none0.04mg0.01 mg / 100 g - 177Almost none0.04mg0.24 mg / 100 g
- 178
Almost none0.03mg0.01 mg / 100 g - 179
Dried cranberries, sweetened40 g · US food database (USDA Foundation Foods)under 1% of the men’s 11 mgAlmost none0.02mg0.06 mg / 100 g - 180
Almost none0.02mg0.02 mg / 100 g - 181
Almost none0.02mg0.15 mg / 100 g - 182
Almost none0.02mg0.05 mg / 100 g - 183
Almost none0.01mg0.09 mg / 100 g - 184Almost none0.01mg0.09 mg / 100 g
- 185
Almost none0mg0.05 mg / 100 g - 186
Almost none0mg0.02 mg / 100 g - 187
Almost none0mg0.07 mg / 100 g - 188
Almost none0mg0.01 mg / 100 g - 189
Almost none0mg0 mg / 100 g - 190Almost none0mg0 mg / 100 g
- 191Almost none0mg0 mg / 100 g
Not ranked in this view
These list Zinc but have no serving size on file yet.
Not listed
The databases don’t list Zinc for these foods: left out, not counted as zero.
Not yet reviewed · shown per 100 g, not per serving
Straight from the national databases, not yet checked, so not ranked. The list can include dried foods, spices and fortified products that a review would set aside.
No serving size yet, so shown per 100 g, even under “per serving”.
Not compared with the upper level: with no serving size, a figure for 100 g of a powder or a concentrate says nothing about what anyone eats. Choose an amount under “per 100 g” to compare one.
- Mollusks, oyster, eastern, cooked, breaded and fried · US food database (USDA SR Legacy)87.1 mgper 100 g
- Mollusks, oyster, eastern, wild, cooked, moist heat · US food database (USDA SR Legacy)78.6 mgper 100 g
- Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes · US food database (USDA SR Legacy)64.3 mgper 100 g
- Mollusks, oyster, eastern, wild, cooked, dry heat · US food database (USDA SR Legacy)61 mgper 100 g
- Mollusks, oyster, eastern, farmed, cooked, dry heat · US food database (USDA SR Legacy)45.2 mgper 100 g
- Mollusks, oyster, eastern, farmed, raw · US food database (USDA SR Legacy)37.9 mgper 100 g
- Mollusks, oyster, Pacific, cooked, moist heat · US food database (USDA SR Legacy)33.2 mgper 100 g
- Game meat, Indigenous, ringed seal, eyes, raw · Canadian Nutrient File 202630 mgper 100 g
- Incaparina, dry mix (corn and soy flours), unprepared · US food database (USDA SR Legacy)23 mgper 100 g
- Beverages, nutritional shake mix, high protein, powder · US food database (USDA SR Legacy)18.8 mgper 100 g
- Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal · US food database (USDA SR Legacy)18 mgper 100 g
- Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds · US food database (USDA SR Legacy)17.9 mgper 100 g
- Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon · US food database (USDA SR Legacy)17.5 mgper 100 g
- Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan · US food database (USDA SR Legacy)17.3 mgper 100 g
- Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, · US food database (USDA SR Legacy)17.3 mgper 100 g
- Cereals ready-to-eat, RALSTON Corn Biscuits · US food database (USDA SR Legacy)17.1 mgper 100 g
- Cereals ready-to-eat, wheat germ, toasted, plain · US food database (USDA SR Legacy)16.7 mgper 100 g
- Cereals ready-to-eat, QUAKER, Christmas Crunch · US food database (USDA SR Legacy)16.4 mgper 100 g
- Cereals ready-to-eat, QUAKER, CAP'N CRUNCH · US food database (USDA SR Legacy)16.2 mgper 100 g
- Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular · US food database (USDA SR Legacy)16 mgper 100 g
Ranked as eaten. Where a food is also listed in a form people eat, these forms are left out: raw meat, poultry, fish and eggs (their cooked forms are ranked), dry grains and legumes, and frozen vegetables before cooking. Raw oysters stay: they have no other form.
Which 19 are left out?
- raw ground beef
- Beef liver, raw
- Beef steak, top loin, raw
- raw chicken breast
- Chicken thigh, raw
- Chicken liver, raw
- Cod, raw
- raw eggs
- dry lentils
- raw mackerel
- dry rolled oats
- dry pasta
- dry whole-wheat pasta
- frozen peas
- Pork chop, raw
- Pork sausage, raw
- dry quinoa
- raw farmed salmon
- Ground turkey, 93% lean, raw
12 fortified foods are left out: makers add vitamins and minerals in amounts that vary by brand, so check the label for zinc: Pasta, cooked · Soy drink, unsweetened, fortified · White bread · White bread, toasted · Almond drink, unsweetened, fortified · Flour tortillas · Crackers · Breakfast cereal · Oat drink, unsweetened, fortified · Cookies · Cakes · Pies
Running low, and too much
Running low
Low zinc slows growth and causes diarrhea and hair loss in children, can change thinking in older adults and raises risks in pregnancy. People with gut disorders, vegetarians and vegans, and pregnant or breastfeeding women are more likely to fall short.
Too much
Too much zinc causes nausea, dizziness, headaches and vomiting; 50 mg or more a day for weeks can block copper absorption and weaken immunity. That much usually comes from supplements, though one serving of oysters can carry about as much. The upper level for adults is 40 mg a day.
Sources: NIH Office of Dietary Supplements, zinc fact sheet for health professionals (2026-01-06) · Upper levels (adults 19–30): Health Canada, Dietary reference intakes tables: elements (2025-11-19)