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Sunday

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.

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