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Zinc, Zn

Essential nutrient
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Zinc, Zn Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Mollusks, oyster, eastern, canned 49.7 0.68 8.9
Mollusks, oyster, eastern, wild, cooked, dry heat 28.5 0.79 9.7
Mollusks, oyster, eastern, wild, raw 28.4 0.51 6.2
Mollusks, oyster, eastern, wild, cooked, moist heat 28.4 1.02 12.4
Mollusks, oyster, eastern, farmed, raw 23.7 0.59 9.2
Mollusks, oyster, eastern, farmed, cooked, dry heat 21.0 0.79 12.2
Mollusks, oyster, eastern, cooked, breaded and fried 16.0 1.99 18.1
Mollusks, oyster, Pacific, raw 7.3 0.81 11.6
Mollusks, oyster, Pacific, cooked, moist heat 7.2 1.63 23.2
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS 3.8 0.31 7.2
Veal, variety meats and by-products, liver, raw 2.8 1.40 19.5
Crustaceans, crab, alaska king, cooked, moist heat 2.5 0.97 14.7
Crustaceans, crab, alaska king, raw 2.2 0.84 13.9
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, raw 2.1 1.17 15.3
Mushrooms, morel, raw 2.0 0.31 4.0
Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.0 1.64 24.9
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.0 1.23 15.4
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw 2.0 1.22 14.9
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, raw 2.0 1.27 15.4
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, raw 1.9 1.33 14.8
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw 1.9 1.28 15.0
Veal, variety meats and by-products, liver, cooked, pan-fried 1.9 1.93 25.5
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw 1.9 1.31 15.0
Elk, free range, ground, raw (Shoshone Bannock) 1.8 0.97 15.4
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, raw 1.8 1.37 14.9
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, raw 1.8 1.43 15.4
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 1.8 1.81 23.8
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, raw 1.8 1.33 14.7
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, raw 1.8 1.39 14.9
Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 1.8 1.86 24.3
Veal, variety meats and by-products, liver, cooked, braised 1.8 1.92 25.6
Beans, baked, canned, with pork and tomato sauce 1.8 0.94 18.1
Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw 1.7 1.34 15.4
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised 1.7 1.90 24.1
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, select, raw 1.7 1.21 15.8
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw 1.7 1.37 14.4
Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised 1.7 1.97 24.2
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 1.7 1.23 15.6
Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 1.7 1.40 15.6
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted 1.7 1.72 19.5
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 1.6 1.39 14.7
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 1.6 1.53 15.4
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 1.6 2.24 20.8
Beef, shoulder pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw 1.6 1.25 15.9
Elk, free range, ground, cooked patties (Shoshone Bannock) 1.6 1.43 22.6
Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw 1.6 1.28 15.6
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw 1.6 1.27 15.4
Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw 1.6 1.45 15.7
Gourd, white-flowered (calabash), cooked, boiled, drained, with salt 1.6 0.13 2.2
Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt 1.6 0.11 1.7
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, raw 1.6 1.43 14.7
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 1.6 1.99 20.1
Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 1.6 2.16 22.1
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted 1.6 1.83 19.2
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 1.6 2.15 23.1
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 1.6 1.87 20.2
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, raw 1.5 1.60 15.4
Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised 1.5 2.16 22.1
Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 1.5 1.65 27.0
Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted 1.5 1.90 19.1
Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered 1.5 2.01 24.2
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw 1.5 1.30 15.1
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised 1.5 2.19 22.6
Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, raw 1.5 1.52 15.1
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw 1.5 1.46 14.3
Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised 1.5 2.22 22.3
Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw 1.5 1.46 15.1
Crustaceans, spiny lobster, mixed species, cooked, moist heat 1.5 1.43 23.1
Crustaceans, spiny lobster, mixed species, raw 1.5 1.12 18.0
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, raw 1.5 1.61 14.5
Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw 1.5 1.33 15.1
Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 1.5 2.09 20.2
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 1.5 1.60 21.2
Beef, shoulder pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 1.5 1.90 22.9
Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 1.4 1.96 20.3
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 1.4 1.94 19.6
Gourd, white-flowered (calabash), raw 1.4 0.14 3.2
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw 1.4 0.22 5.1
Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, raw 1.4 1.70 16.6
Mushrooms, brown, italian, or crimini, raw 1.4 0.22 5.5
Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted 1.4 2.13 21.8
Mollusks, clam, mixed species, canned, liquid 1.4 0.02 0.3
Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised 1.4 2.40 20.8
Beef, shoulder steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 1.4 1.69 20.7
Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled 1.4 1.57 19.6
Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, raw 1.4 1.69 18.8
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled 1.4 2.09 19.2
Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled 1.4 2.19 20.6
Crustaceans, crab, dungeness, cooked, moist heat 1.4 1.10 17.8
Crustaceans, crab, dungeness, raw 1.4 0.86 13.9
Lamb, domestic, foreshank, separable lean only, trimmed to 1/4" fat, choice, raw 1.4 1.20 14.8
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw 1.4 1.52 14.2
Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 1.4 1.65 25.8
Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised 1.4 2.21 23.2
Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, raw 1.4 1.57 14.4
Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to 1/8" fat, raw 1.4 1.23 14.6
Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled 1.4 1.59 19.4
Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, USDA select, cooked, broiled 1.4 1.59 19.5
Beef, chuck, mock tender steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled 1.4 1.60 19.4
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised 1.4 2.11 22.5

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