Food sources of Zinc

Food	Mg/serv.	% Daily Value
Oysters, 6 medium, breaded and fried	76.7	511
Beef shanks, cooked, 3 ounces	8.9	59
Crab, Alaska king, cooked, 3 ounces	6.5	43
Pork shoulder, cooked, 3 ounces	4.2	28
Breakfast cereal fortified with 25% of the DV for zinc, ¾ cup serving	3.8	25
Lobster, cooked, 3 ounces	3.4	23
Chicken leg, roasted, 1 leg	2.7	18
Pork tenderloin, cooked, 3 ounces	2.5	17
Baked beans, canned, ½ cup	1.7	11
Cashews, dry roasted, 1 ounce	1.6	11
Yogurt, fruit, low fat, 1 cup	1.6	11
Raisin bran cereal, ¾ cup	1.5-10.8	10-72
Chickpeas, ½ cup	1.3	9
Cheese, Swiss, 1 ounce	1.2	8
Almonds, dry roasted, 1 ounce	1.0	7
Milk, whole, 1 cup	1.0	7
Chicken breast, roasted, ½ breast with skin removed	0.9	6
Cheese, cheddar or mozzarella, 1 ounce	0.9	6
Peas, boiled, ½ cup	0.9	6
Kidney beans, cooked, ½ cup	0.8	5
Oatmeal, instant, 1 packet	0.8	5
Flounder or sole, cooked, 3 ounces	0.3	2

Source: USDA National Nutrient Database for Standard Reference, Release 23.