| Food | Amount | Zinc |
| Oysters | 6 medium | 80 mg |
| 84 g | ||
| Liver | 3.5 oz | 6.1 mg |
| 100 g | ||
| Hamburger | 3.5 oz | 4.9 mg |
| 100 g | ||
| Cheerios | 1 cup | 3.7 mg |
| 22.4 g | ||
| Chickpeas (canned, drained) | 1 cup | 3 mg |
| 150 g | ||
| Pumpkin seeds | 1 oz | 2.2 mg |
| 28 g | ||
| Sunflower seeds | 1 oz | 1.6 mg |
| 28 g | ||
| Cashews (dry roasted) | 1 oz | 1.6 mg |
| 28 g | ||
| Pecans | 1 oz | 1.5 mg |
| 28 g | ||
| Scallops | 3 oz | 1.32 mg |
| 85 g | ||
| Chicken (white meat) | 3.5 oz | 1.0 mg |
| 100 g | ||
| Milk (whole, skim) | 1 cup | 0.9 mg |
| 240 g | ||
| Brown rice | 1/2 cup | 0.6 mg |
| 97 g | ||
| Egg (1 whole) | 1 large | 0.5 mg |
| 50 g | ||
| White rice | 2/3 cup | 0.4 mg |
| 124 g |
