What it is
Zinc is a mineral measured in milligrams (mg). Oysters have far more per 100 g than any other food on this site. Beef, lamb, pumpkin seeds, sesame seeds and legumes contain it too. This page answers what foods are high in zinc and which give the most zinc for each dollar. Zinc is spread across meat, seafood, seeds and legumes, so the list below shows how Brisbane prices change the order.
What foods are high in zinc?
Per 100 g, the highest values are in oysters, pumpkin seeds (pepitas) and sesame seeds. By food group, Nuts and seeds has the highest average, at 4.4 mg per 100 g.
- Per 100 g39.3 mgOysters
- Per 100 g7.8 mgPumpkin seeds (pepitas)
- Per 100 g7.8 mgSesame seeds
Highest per 100 g of the 155 foods on this site.
Zinc per dollar
Each food's zinc per kg is divided by its price per kg in your location, so the list shows how much zinc $1 buys. For the bone-in cuts marked with *, I first multiply by the share that is meat. Foods with no price for your location are left out.
| Rank | Food | mg per $1 |
|---|
Checking prices.
Approximate. Adjusted for the share of the cut that is meat rather than bone. See how I estimate this.
Notes and limits
1 of the 155 foods on this site have no zinc value in USDA FoodData Central, so they are left out of these lists. Values are per 100 g of each food as described in its USDA entry, such as raw or dry.