Minerals

Foods Highest in Zinc

Top 50 Australian foods ranked by zinc content per 100g, sourced from the AFCD.

MineralsUnit: mg per 100g

50
Foods ranked: 20.3 mg
Highest per 100g

Number one

Oyster, Sydney rock, aquacultured, raw

Fish and seafood products and dishes

20.3mg per 100g

50 foods ranked, values per 100g

Food	Group	mg/100g
1Oyster, Sydney rock, aquacultured, raw	Fish and seafood products and dishes	20.3
2Oyster, Pacific, aquacultured, raw	Fish and seafood products and dishes	18.0
3Yeast, dry powder	Miscellaneous	18.0
4Oyster, aquacultured, raw	Fish and seafood products and dishes	17.4
5Tomato, sundried	Vegetable products and dishes	13.6
6Protein powder, hemp seed based	Special dietary foods	13.3
7Oyster, native, aquacultured, raw	Fish and seafood products and dishes	11.1
8Lamb, with bone, shin, lean, casseroled, no added fat	Meat, poultry and game products and dishes	10.0
9Seed, hemp, dried	Seed and nut products and dishes	9.4
10Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat	Meat, poultry and game products and dishes	8.9
11Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat	Meat, poultry and game products and dishes	8.8
12Lamb, with bone, shin, untrimmed, casseroled, no added fat	Meat, poultry and game products and dishes	8.7
13Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat	Meat, poultry and game products and dishes	8.7
14Beef, rump steak, lean, grilled, no added fat	Meat, poultry and game products and dishes	8.2
15Beef, steak, boneless, round, lean, grilled, no added fat	Meat, poultry and game products and dishes	8.2
16Meat alternative, mycoprotein/fungus base, cooked	Dairy & meat substitutes	7.9
17Seed, poppy	Seed and nut products and dishes	7.9
18Beef, steak, boneless, round, untrimmed, grilled, no added fat	Meat, poultry and game products and dishes	7.9
19Beef, strips, lean, casseroled, no added fat	Meat, poultry and game products and dishes	7.9
20Goat, meat, all cuts, lean, casseroled, no added fat	Meat, poultry and game products and dishes	7.8
21Venison, mince, premium, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fat	Meat, poultry and game products and dishes	7.8
22Beef, strips, untrimmed, casseroled, no added fat	Meat, poultry and game products and dishes	7.8
23Beef, steak, boneless, scotch fillet, lean, grilled, no added fat	Meat, poultry and game products and dishes	7.8
24Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins & minerals (Kellogg's Coco Pops)	Cereals and cereal products	7.8
25Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat	Meat, poultry and game products and dishes	7.8
26Breakfast cereal, puffed or popped rice, added vitamins & minerals (Kellogg's Rice Bubbles)	Cereals and cereal products	7.8
27Beef, steak, with bone, T-bone, lean, grilled, no added fat	Meat, poultry and game products and dishes	7.8
28Beef, sirloin steak, lean, grilled, no added fat	Meat, poultry and game products and dishes	7.8
29Wheat germ	Cereals and cereal products	7.7
30Goat, forequarter, lean, baked, no added fat	Meat, poultry and game products and dishes	7.5
31Cocoa powder	Non-alcoholic beverages	7.5
32Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat	Meat, poultry and game products and dishes	7.5
33Cardamom seed, dried, ground	Miscellaneous	7.5
34Beef, diced, lean, casseroled, no added fat	Meat, poultry and game products and dishes	7.5
35Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat	Meat, poultry and game products and dishes	7.4
36Beef, diced, untrimmed, casseroled, no added fat	Meat, poultry and game products and dishes	7.4
37Beef, rump steak, untrimmed, grilled, no added fat	Meat, poultry and game products and dishes	7.3
38Beef, diced, lean, dry-fried, no added fat	Meat, poultry and game products and dishes	7.2
39Wheat bran, unprocessed, uncooked	Cereals and cereal products	7.2
40Beef, stir-fry strips, lean, dry-fried, no added fat	Meat, poultry and game products and dishes	7.2
41Beef, stir-fry strips, untrimmed, dry-fried, no added fat	Meat, poultry and game products and dishes	7.2
42Beef, diced, untrimmed, dry-fried, no added fat	Meat, poultry and game products and dishes	7.1
43Flour, hemp	Seed and nut products and dishes	7.1
44Veal, diced, lean, stir-fried, no added fat	Meat, poultry and game products and dishes	7.0
45Beef, mince, lower fat, stir-fried, no added fat	Meat, poultry and game products and dishes	6.9
46Veal, diced, untrimmed, stir-fried, no added fat	Meat, poultry and game products and dishes	6.8
47Kangaroo, tail, cooked, no added fat	Meat, poultry and game products and dishes	6.8
48Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat	Meat, poultry and game products and dishes	6.8
49Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	6.8
50Lamb, roasting piece, shoulder, lean, roasted, no added fat	Meat, poultry and game products and dishes	6.7

Rankings

Top Foods by Nutrient

All nutrients

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source

Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where zinc value is zero or not measured.