Zinc
mineral Unit: mg
Zinc is an essential trace mineral that acts as a structural component or catalytic cofactor in more than 100 enzymes. It is critical for immune function, DNA synthesis, wound healing, and the senses of taste and smell. The RDA is 8–11 mg per day. Oysters contain more zinc per serving than any other food; red meat, poultry, and legumes are also good sources, though phytates in plant foods reduce bioavailability.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Zinc
See all 7487 foods →Reference Daily Intake
11 mg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Canned Eastern Oyster | 91.0 mg | 827% |
| 2 | Breaded and Fried Eastern Oyster | 87.1 mg | 792% |
| 3 | Cooked Eastern Oyster | 78.6 mg | 715% |
| 4 | Ralston Enriched Wheat Bran Flakes | 64.3 mg | 585% |
| 5 | Cooked Wild Eastern Oyster | 61.0 mg | 555% |
| 6 | Cooked Farmed Eastern Oyster | 45.1 mg | 410% |
| 7 | Raw Eastern Oyster | 39.3 mg | 357% |
| 8 | Raw Farmed Eastern Oyster | 37.9 mg | 345% |
| 9 | Cooked Pacific Oyster | 33.2 mg | 302% |
| 10 | Incaparina (Corn and Soy Flour Mix) | 23.0 mg | 209% |
| 11 | High Protein Nutritional Shake Mix Powder | 18.8 mg | 170% |
| 12 | Quaker Cap'n Crunch's Oops! All Berries Cereal | 18.0 mg | 163% |
| 13 | Malt-O-Meal Oat Blenders with Honey & Almonds | 17.9 mg | 162% |
| 14 | Gerber Graduates Apple Cinnamon Puffs | 17.5 mg | 159% |
| 15 | Slim-Fast Shake Mix Powder (3-2-1 Plan) | 17.3 mg | 157% |
| 16 | Slim-Fast High Protein Whey Shake Mix Powder | 17.3 mg | 157% |
| 17 | Ralston Corn Biscuits | 17.1 mg | 156% |
| 18 | Toasted Wheat Germ | 16.7 mg | 152% |
| 19 | Raw Pacific Oyster | 16.6 mg | 151% |
| 20 | Quaker Christmas Crunch Cereal | 16.4 mg | 149% |