Nutrient table

Foods high in zinc

Per usual portion, European oyster grilled, sheep foreshank and beef neck/chuck supply the most zinc. Among plant foods, soya bean mature and einkorn wheat whole grain lead. The tables rank 3,120 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 8 mg for women and 14 mg for men a day. The percentage column uses the higher of the two.

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Good to know

Phytate from whole grains and pulses inhibits zinc absorption, so the DGE grades its reference value by phytate intake; the tables use the value for a moderate intake. Soaking, sprouting and sourdough break phytate down.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 European oyster grilledMollusks 100 g 93.0 664% 93.0
2 Sheep foreshank, medium fat, deep-frozen braised without fatLamb 350 g 18.2 130% 5.2
3 Beef neck/chuck, boiledBeef 180 g 16.5 118% 9.2
4 Pork foreshank (hock) fried without fat (oven)Pork 350 g 13.9 100% 4.0
5 Veal meat for roasting (shoulder) fried without fat (oven)Veal 180 g 12.6 90.0% 7.0
6 Lamb shoulder, boiledLamb 150 g 11.4 81.0% 7.6
7 Horse meat, deep-frozen, fried without fat (oven)Game 150 g 11.0 78.0% 7.3
8 Mutton shoulder, boiledLamb 150 g 8.7 62.0% 5.8
9 Goat meat, braised without fatGame 120 g 7.2 51.0% 6.0
10 Common mussel boiled, fried without fat (pan)Mollusks 300 g 7.0 50.0% 2.4
11 Pork foreshank (hock) "Eisbein" cooked cured, boiledOther meat products 200 g 6.8 49.0% 3.4
12 Venison meat, boiledGame 120 g 6.4 46.0% 5.3
13 Soya bean matureVegetables 180 g 6.2 44.0% 3.5
14 Roe deer leg, braised without fatGame 120 g 6.1 44.0% 5.1
15 Turkey giblets, braised without fatPoultry 150 g 6.0 43.0% 4.0
16 Duck breast, with skin, fried without fat (oven)Poultry 200 g 5.8 41.0% 2.9
17 Goose liver, fried without fat (pan)Variety meats/giblets 140 g 5.7 41.0% 4.1
18 Quail meat, without skin, deep-frozen, braised without fatGame birds 120 g 5.6 40.0% 4.7
19 Reindeer meat, rawGame 120 g 4.8 34.0% 4.0
20 Chicken stomach, fried without fat (pan)Variety meats/giblets 120 g 4.7 34.0% 3.9

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (mg) Portion per portion (mg)
1 European oyster grilledMollusks 93.0 100 g 93.0
2 Wheat germCereals and grain (excluding rice) 13.8 15 g 2.1
3 Spelt branCereals and grain (excluding rice) 10.3 15 g 1.5
4 Beef neck/chuck, boiledBeef 9.2 180 g 16.5
5 Veal scrag boiledVeal 8.1 150 g 12.2
6 Sheep shoulder, lean, boiledLamb 8.0 150 g 11.9
7 Cocoa powder strongly deoiledChocolate 7.7 15 g 1.2
8 Chanterelle driedMushrooms 7.7 15 g 1.2
9 Lamb shoulder, boiledLamb 7.6 150 g 11.4
10 Horse meat, deep-frozen, fried without fat (oven)Game 7.3 150 g 11.0
11 Pork liver, rawVariety meats/giblets 7.2 120 g 8.6
12 Shiitake mushroom driedMushrooms 6.9 15 g 1.0
13 Pumpkin seed roasted without fatOther seeds 6.3 20 g 1.3
14 Pine nut roasted without fatOther seeds 6.1 20 g 1.2
15 Sesame seeds roasted without fatOil seeds 6.1 15 g 0.91
16 Goat meat, braised without fatGame 6.0 120 g 7.2
17 Hard cheese min. 30 % fat in dry matterCheese 5.9 30 g 1.8
18 Parmesan cheese min. 30 % fat in dry matterCheese 5.9 25 g 1.5
19 Baker's yeast fresh, pressedFood additives 5.9 42 g 2.5
20 Sunflower seeds roasted without fatOil seeds 5.9 30 g 1.8

Plant foods high in zinc

Vegan foods, ranked per portion.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Soya bean matureVegetables 180 g 6.2 44.0% 3.5
2 Einkorn wheat whole grain, boiledCereals and grain (excluding rice) 180 g 4.4 32.0% 2.5
3 Emmer wheat whole grain, boiledCereals and grain (excluding rice) 180 g 3.8 27.0% 2.1
4 Chanterelle dried, boiledMushrooms 100 g 3.7 26.0% 3.7
5 Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 3.4 24.0% 1.7
6 Shiitake mushroom dried, boiledMushrooms 100 g 3.3 24.0% 3.3
7 Oat whole grain, boiledCereals and grain (excluding rice) 170 g 3.3 24.0% 2.0
8 Pasta egg-free, boiled, bakedPasta 250 g 3.2 23.0% 1.3
9 Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 3.2 23.0% 1.8
10 Spelt whole grain, boiledCereals and grain (excluding rice) 200 g 3.2 23.0% 1.6
11 Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 3.0 22.0% 2.5
12 Durum wheat whole grain, boiledCereals and grain (excluding rice) 180 g 2.9 21.0% 1.6

Highest nutrient density

Zinc per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (mg) per 100 g (mg)
1 European oyster steamedMollusks 107 74.0
2 Palm heart, rawVegetables 11.7 3.7
3 Veal liver, rawVariety meats/giblets 7.5 6.5
4 Pork liver, rawVariety meats/giblets 5.5 7.2
5 Horse meat, deep-frozen, fried without fat (oven)Game 4.9 7.3
6 Beef meat for boiling (rump) boiledBeef 4.8 8.7
7 Baker's yeast fresh, pressedFood additives 4.6 5.9
8 Chinese spinach stewedVegetables 4.5 1.0
9 Lamb shoulder, braised without fatLamb 4.4 7.5
10 Wheat germCereals and grain (excluding rice) 4.3 13.8
11 Reindeer meat, braised without fatGame 4.2 6.0
12 Okra rawVegetables 4.1 1.3

By food group

Vegetables and potatoes high in zinc

Food Portion per portion (mg) % reference
Soya bean matureVegetables 180 g 6.2 44.0%
Palm heart, rawVegetables 70 g 2.6 19.0%
Curly kale deep-frozen, fried without fat (pan)Vegetables 150 g 2.2 16.0%
Broccoli fried without fat (pan)Vegetables 150 g 2.0 14.0%
Chinese spinach fried without fat (pan)Vegetables 150 g 1.9 14.0%
Mixed vegetables peas and carrots, fried without fat (pan)Vegetables 180 g 1.8 13.0%
Pea green, bakedVegetables 140 g 1.8 13.0%
Okra braised without fatVegetables 120 g 1.7 12.0%

Mushrooms high in zinc

Food Portion per portion (mg) % reference
Chanterelle dried, boiledMushrooms 100 g 3.7 26.0%
Shiitake mushroom dried, boiledMushrooms 100 g 3.3 24.0%
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 3.0 22.0%
Mixed mushrooms dried, boiledMushrooms 120 g 2.9 20.0%
Oyster mushroom dried, boiledMushrooms 100 g 2.1 15.0%
Porcini mushroom dried, boiledMushrooms 100 g 1.8 13.0%
Buttom mushroom dried, boiledMushrooms 80 g 1.8 13.0%
Dark honey mushroom fried without fat (pan)Mushrooms 120 g 1.5 11.0%

Pulses high in zinc

Food Portion per portion (mg) % reference
Lentil matureLegumes (mature) 60 g 2.2 16.0%
Tofu fried without fat (pan)Legumes (mature) 100 g 2.1 15.0%
Broad bean mature, boiledLegumes (mature) 180 g 2.0 15.0%
Cowpea/black-eyed pea, matureLegumes (mature) 60 g 2.0 14.0%
Kidney bean matureLegumes (mature) 60 g 1.8 13.0%
Mung bean matureLegumes (mature) 60 g 1.6 12.0%
Chickpea mature, canned, drainedLegumes (mature) 150 g 1.5 11.0%
Haricot bean matureLegumes (mature) 60 g 1.5 11.0%

Nuts and seeds high in zinc

Food Portion per portion (mg) % reference
Sunflower seeds roasted without fatOil seeds 30 g 1.8 13.0%
Cashew nut roasted without fatNuts 25 g 1.3 9.0%
Pecan roasted without fatNuts 25 g 1.3 9.0%
Pumpkin seed roasted without fatOther seeds 20 g 1.3 9.0%
Pine nut roasted without fatOther seeds 20 g 1.2 9.0%
Peanut roastedNuts 30 g 1.0 7.0%
Sweet almond roasted without fatNuts 25 g 0.97 7.0%
Sesame seeds roasted without fatOil seeds 15 g 0.91 7.0%

Oils and fats high in zinc

Food Portion per portion (mg) % reference
Cod liver fried without fat (pan)Animal oils 75 g 1.5 10.0%

Grains, bread and pasta high in zinc

Food Portion per portion (mg) % reference
Einkorn wheat whole grain, boiledCereals and grain (excluding rice) 180 g 4.4 32.0%
Emmer wheat whole grain, boiledCereals and grain (excluding rice) 180 g 3.8 27.0%
Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 3.4 24.0%
Oat whole grain, boiledCereals and grain (excluding rice) 170 g 3.3 24.0%
Pasta egg-free, boiled, bakedPasta 250 g 3.2 23.0%
Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 3.2 23.0%
Spelt whole grain, boiledCereals and grain (excluding rice) 200 g 3.2 23.0%
Durum wheat whole grain, boiledCereals and grain (excluding rice) 180 g 2.9 21.0%

Dairy, cheese and eggs high in zinc

Food Portion per portion (mg) % reference
Mozzarella min. 20 % fat in dry matterCheese 80 g 2.5 18.0%
Halloumi cheese bakedCheese 80 g 2.4 17.0%
Goose egg rawEggs 160 g 2.1 15.0%
Hard cheese min. 30 % fat in dry matterCheese 30 g 1.8 13.0%
Edam cheese min. 30 % fat in dry matterCheese 30 g 1.6 11.0%
Semi-hard cheese min. 30 % fat in dry matterCheese 30 g 1.6 11.0%
Bergkäse (Alpine cheese) min. 45 % fat in dry matterCheese 30 g 1.5 11.0%
Parmesan cheese min. 30 % fat in dry matterCheese 25 g 1.5 11.0%

Fish and seafood high in zinc

Food Portion per portion (mg) % reference
European oyster grilledMollusks 100 g 93.0 664%
Common mussel boiled, fried without fat (pan)Mollusks 300 g 7.0 50.0%
Softshell clam boiledMollusks 200 g 4.0 29.0%
Eel braised without fatFresh-water fish 120 g 3.6 26.0%
Lobster boiled, grilledCrustaceans 120 g 3.5 25.0%
Common cuttlefish deep-frozen, fried without fat (oven)Mollusks 150 g 3.3 24.0%
Shellfish (frutti di mare) fried without fat (pan)Deep-sea fish 180 g 3.0 21.0%
Grenadier fried without fat (pan)Deep-sea fish 120 g 2.9 20.0%

Meat and sausages high in zinc

Food Portion per portion (mg) % reference
Sheep foreshank, medium fat, deep-frozen braised without fatLamb 350 g 18.2 130%
Beef neck/chuck, boiledBeef 180 g 16.5 118%
Pork foreshank (hock) fried without fat (oven)Pork 350 g 13.9 100%
Veal meat for roasting (shoulder) fried without fat (oven)Veal 180 g 12.6 90.0%
Lamb shoulder, boiledLamb 150 g 11.4 81.0%
Horse meat, deep-frozen, fried without fat (oven)Game 150 g 11.0 78.0%
Mutton shoulder, boiledLamb 150 g 8.7 62.0%
Goat meat, braised without fatGame 120 g 7.2 51.0%

Offal high in zinc

Food Portion per portion (mg) % reference
Veal liver, fried without fat (pan)Variety meats/giblets 120 g 8.7 62.0%
Pork liver, rawVariety meats/giblets 120 g 8.6 61.0%
Beef liver, fried without fat (pan)Variety meats/giblets 150 g 6.3 45.0%
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 5.7 41.0%
Sheep liver, rawVariety meats/giblets 120 g 5.6 40.0%
Mutton liver, rawVariety meats/giblets 120 g 5.2 37.0%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 5.0 36.0%
Lamb liver, rawVariety meats/giblets 120 g 4.8 34.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy