Foods sorted by zinc content (g) divided by energy (kcal).
Food |
zinc (mg)/energy (kcal) |
Mushrooms, brown, italian, or crimini, raw |
0.0500 |
Spinach, cooked, boiled, drained, without salt |
0.0330 |
Mushrooms, white, cooked, boiled, drained, without salt |
0.0311 |
Mushrooms, shiitake, raw |
0.0303 |
Cocoa, dry powder, unsweetened |
0.0299 |
Asparagus, cooked, boiled, drained, with salt |
0.0273 |
Leavening agents, yeast, baker's, active dry |
0.0244 |
Mushrooms, portabella, grilled |
0.0224 |
Squash, summer, zucchini, includes skin, raw |
0.0188 |
Seeds, hemp seed, hulled |
0.0179 |
Spices, poppy seed |
0.0150 |
Cabbage, chinese (pak-choi), raw |
0.0146 |
Spices, turmeric, ground |
0.0144 |
Natto |
0.0144 |
Peas, green, cooked, boiled, drained, without salt |
0.0142 |
Beans, adzuki, mature seeds, cooked, boiled, without salt |
0.0138 |
Seeds, sesame seeds, whole, dried |
0.0135 |
Seeds, pumpkin and squash seed kernels, roasted, without salt |
0.0133 |
Miso |
0.0129 |
Broccoli, cooked, boiled, drained, without salt |
0.0129 |
Soybeans, mature seeds, sprouted, cooked, steamed |
0.0128 |
Lettuce, green leaf, raw |
0.0120 |
Spices, mustard seed, ground |
0.0120 |
Lupins, mature seeds, cooked, boiled, without salt |
0.0116 |
Pumpkin, cooked, boiled, drained, without salt |
0.0115 |