17 Fit Food calories Food rankings
Foods high in zinc per 100 g and per portion
193 foods on 17 Fit meet the EU criterion “source of zinc”. The most per 100 g: oysters, crab (canned) and beef (boiled).
Oysters hold far more zinc than any other food here: over three times as much as canned crab, which comes next. After them come red meat and seeds, then nuts, offal, cheese and whole grains. Meat brings zinc in big portions and seeds in small ones, so compare the column per portion as well as the one per 100 g. Percentages are of the EU reference intake of 10 mg a day for an adult.
The top 10 per 100 g
- 1 Oysters 37.9 mg 379% · high
- 2 Crab · Canned 11.9 mg 119% · high
- 3 Beef · Boiled 10.5 mg 105% · high
- 4 Pumpkin seeds · Roasted in shell 10.3 mg 103% · high
- 5 Hemp seeds 9.9 mg 99% · high
- 6 Beef jerky 8.1 mg 81% · high
- 7 Beef short ribs 8 mg 80% · high
- 8 Shiitake mushrooms · Dried 7.7 mg 77% · high
- 9 Mycoprotein 6.6 mg 66% · high
- 10 Chicken hearts 6.6 mg 66% · high
The whole list
Per 100 g and per usual portion. Tap a column heading to sort.
| Food | |||||
|---|---|---|---|---|---|
| 1 | Oysters1 piece ≈ 15 g | 37.9 mg | 379% | 5.7 mg | 59 |
| 2 | Crab · CannedTypical serving · 60 g | 11.9 mg | 119% | 7.1 mg | 111 |
| 3 | Beef · BoiledTypical serving · 150 g | 10.5 mg | 105% | 15.8 mg | 240 |
| 4 | Pumpkin seeds · Roasted in shellTypical serving · 30 g | 10.3 mg | 103% | 3.1 mg | 446 |
| 5 | Hemp seeds1 tbsp ≈ 10 g | 9.9 mg | 99% | 0.99 mg | 553 |
| 6 | Beef jerkyTypical serving · 30 g | 8.1 mg | 81% | 2.4 mg | 410 |
| 7 | Beef short ribsTypical serving · 200 g | 8 mg | 80% | 16 mg | 269 |
| 8 | Shiitake mushrooms · DriedTypical serving · 10 g | 7.7 mg | 77% | 0.77 mg | 296 |
| 9 | MycoproteinTypical serving · 100 g | 6.6 mg | 66% | 6.6 mg | 92 |
| 10 | Chicken heartsTypical serving · 150 g | 6.6 mg | 66% | 9.9 mg | 153 |
| 11 | Calf’s liverTypical serving · 100 g | 6.5 mg | 65% | 6.5 mg | 86 |
| 12 | Pine nutsTypical serving · 20 g | 6.5 mg | 64% | 1.3 mg | 673 |
| 13 | Ground beef (mince) · 10% fat, cookedTypical serving · 120 g | 6.4 mg | 64% | 7.6 mg | 210 |
| 14 | Wild riceTypical serving · 60 g | 6 mg | 60% | 3.6 mg | 357 |
| 15 | King crabTypical serving · 100 g | 6 mg | 60% | 6 mg | 84 |
| 16 | CashewsTypical serving · 30 g | 5.8 mg | 58% | 1.7 mg | 553 |
| 17 | Pork liverTypical serving · 150 g | 5.8 mg | 58% | 8.6 mg | 134 |
| 18 | Duck confitTypical serving · 150 g | 5.5 mg | 55% | 8.3 mg | 195 |
| 19 | Prime ribTypical serving · 200 g | 5.4 mg | 54% | 10.8 mg | 365 |
| 20 | Steak · GrilledTypical serving · 200 g | 5.4 mg | 54% | 10.8 mg | 128 |
| 21 | Beef liver · BraisedTypical serving · 100 g | 5.3 mg | 53% | 5.3 mg | 191 |
| 22 | Sunflower seeds · RoastedTypical serving · 30 g | 5.3 mg | 53% | 1.6 mg | 582 |
| 23 | Cashew butter1 tbsp ≈ 16 g | 5.2 mg | 52% | 0.83 mg | 587 |
| 24 | Rye flour · Dark1 tbsp ≈ 10 g | 5 mg | 50% | 0.5 mg | 325 |
| 25 | Pastrami1 slice ≈ 15 g | 5 mg | 50% | 0.75 mg | 147 |
| 26 | Wild mushrooms · Dried mixTypical serving · 10 g | 5 mg | 50% | 0.49 mg | 257 |
| 27 | Sunflower seed butter1 tbsp ≈ 16 g | 4.9 mg | 49% | 0.78 mg | 617 |
| 28 | PicanhaTypical serving · 200 g | 4.8 mg | 48% | 9.6 mg | 257 |
| 29 | Kofta1 piece ≈ 50 g | 4.8 mg | 48% | 2.4 mg | 290 |
| 30 | Lamb · Roast shoulderTypical serving · 150 g | 4.7 mg | 47% | 7 mg | 252 |
| 31 | Tahini1 tbsp ≈ 15 g | 4.6 mg | 46% | 0.69 mg | 595 |
| 32 | Chia seeds1 tbsp ≈ 12 g | 4.6 mg | 46% | 0.55 mg | 486 |
| 33 | PecansTypical serving · 30 g | 4.5 mg | 45% | 1.4 mg | 691 |
| 34 | TVP (textured vegetable protein) · DryTypical serving · 30 g | 4.4 mg | 44% | 1.3 mg | 366 |
| 35 | Carne asadaTypical serving · 150 g | 4.4 mg | 44% | 6.6 mg | 273 |
| 36 | Beef tenderloinTypical serving · 150 g | 4.4 mg | 44% | 6.6 mg | 121 |
| 37 | Swiss cheese1 slice ≈ 20 g | 4.4 mg | 44% | 0.87 mg | 393 |
| 38 | Flaxseed1 tbsp ≈ 10 g | 4.3 mg | 43% | 0.43 mg | 534 |
| 39 | HalvaTypical serving · 30 g | 4.3 mg | 43% | 1.3 mg | 469 |
| 40 | Beef brisketTypical serving · 150 g | 4.3 mg | 43% | 6.5 mg | 157 |
| 41 | Pork shoulder · BraisedTypical serving · 150 g | 4.2 mg | 42% | 6.3 mg | 253 |
| 42 | Salami · Pure pork1 slice ≈ 10 g | 4.2 mg | 42% | 0.42 mg | 400 |
| 43 | GranolaTypical serving · 50 g | 4.2 mg | 42% | 2.1 mg | 489 |
| 44 | Beef tongue · BoiledTypical serving · 80 g | 4.1 mg | 41% | 3.3 mg | 284 |
| 45 | Brazil nutsTypical serving · 20 g | 4.1 mg | 41% | 0.81 mg | 659 |
| 46 | Mixed nutsTypical serving · 30 g | 4.1 mg | 41% | 1.2 mg | 607 |
| 47 | Chicken livers · Pan-friedTypical serving · 100 g | 4 mg | 40% | 4 mg | 172 |
| 48 | Havarti1 slice ≈ 20 g | 4 mg | 40% | 0.8 mg | 342 |
| 49 | Doner kebabTypical serving · 100 g | 4 mg | 40% | 4 mg | 377 |
| 50 | Red Leicester1 slice ≈ 20 g | 4 mg | 40% | 0.8 mg | 403 |
| 51 | Oats · Oat groatsTypical serving · 50 g | 4 mg | 40% | 2 mg | 389 |
| 52 | Gouda1 slice ≈ 20 g | 3.9 mg | 39% | 0.78 mg | 356 |
| 53 | Gruyère1 slice ≈ 20 g | 3.9 mg | 39% | 0.78 mg | 413 |
| 54 | Turkey sausageTypical serving · 100 g | 3.9 mg | 39% | 3.9 mg | 196 |
| 55 | Cotija cheeseTypical serving · 20 g | 3.9 mg | 39% | 0.77 mg | 366 |
| 56 | Corned beef1 slice ≈ 30 g | 3.8 mg | 38% | 1.1 mg | 142 |
| 57 | Porcini · DriedTypical serving · 10 g | 3.8 mg | 38% | 0.38 mg | 270 |
| 58 | Edam1 slice ≈ 20 g | 3.8 mg | 38% | 0.75 mg | 357 |
| 59 | Cheddar1 slice ≈ 20 g | 3.7 mg | 37% | 0.75 mg | 410 |
| 60 | Halloumi1 slice ≈ 25 g | 3.7 mg | 37% | 0.93 mg | 313 |
High per 100 g but eaten only a few grams at a time, so not ranked: wheat germ, poppy seeds, sesame seeds, wheat bran, cumin.
Fortified foods aren’t ranked, since their figures are the manufacturer’s: whey protein, nutritional yeast, bran flakes.
The leaders of each category
In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.
-
Vegetables and mushrooms
- Shiitake mushrooms · Dried 7.7 mg 77%
- Wild mushrooms · Dried mix 5 mg 50%
- Porcini · Dried 3.8 mg 38%
-
Grains, legumes and flour
- Wild rice 6 mg 60%
- Rye flour · Dark 5 mg 50%
- Granola 4.2 mg 42%
-
Bread and pastries
- Jamaican beef patty 3.2 mg 32%
- Empanadas 2.3 mg 23%
- Quiche · Lorraine 1.9 mg 18%
-
Meat and poultry
- Beef · Boiled 10.5 mg 105%
- Beef jerky 8.1 mg 81%
- Beef short ribs 8 mg 80%
-
Fish and seafood
- Oysters 37.9 mg 379%
- Crab · Canned 11.9 mg 119%
- King crab 6 mg 60%
-
Dairy and eggs
- Swiss cheese 4.4 mg 44%
- Havarti 4 mg 40%
- Red Leicester 4 mg 40%
-
Nuts and seeds
- Pumpkin seeds · Roasted in shell 10.3 mg 103%
- Hemp seeds 9.9 mg 99%
- Pine nuts 6.5 mg 64%
-
Sweets and desserts
- Halva 4.3 mg 43%
- Dark chocolate 3.3 mg 33%
- Poppy seed roll 2.4 mg 24%
-
Dishes
- Pot roast 10.2 mg 102%
- Carnitas 4.7 mg 47%
- Ropa vieja 4.2 mg 42%
-
Snacks, spices and more
- Mycoprotein 6.6 mg 66%
- TVP (textured vegetable protein) · Dry 4.4 mg 44%
- Popcorn 3.1 mg 31%
How the list is made
Values per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. The percentage is of the EU reference intake for an adult, 10 mg a day (Regulation (EU) 1169/2011). “Source of” means at least 15% of it per 100 g and “high in” at least 30%; for drinks, half of that per 100 ml (Regulation (EC) 1924/2006).
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