USDA National Nutrient Database for Standard Reference, Release 20

Transcription

1 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Mollusks, oyster, eastern, wild, raw 84 6 medium Mollusks, oyster, eastern, cooked, breaded and fried 85 3 oz Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT cup Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran 29 3/4 cup Flakes Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes /3 cup Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 55 1 cup Beans, baked, canned, with pork and tomato sauce cup Turkey, all classes, neck, meat only, cooked, simmered neck Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all 85 3 oz 8.73 grades, cooked, braised Cereals ready-to-eat, GENERAL MILLS, WHEATIES 30 1 cup Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, 85 3 oz 7.00 choice, cooked, braised Cereals ready-to-eat, QUAKER, QUAKER toasted Oatmeal Cereal, 49 1 cup 6.74 Honey Nut Crustaceans, crab, alaska king, cooked, moist heat 85 3 oz Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" 85 3 oz 6.21 fat, choice, cooked, braised Chicken, broilers or fryers, giblets, cooked, simmered cup Fast foods, taco large Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, 85 3 oz 5.91 all grades, cooked, roasted Fast foods, hamburger; double, regular patty; with condiments sandwich Beans, baked, canned, plain or vegetarian cup Duck, domesticated, meat only, cooked, roasted 221 1/2 duck Fast foods, hamburger; double, large patty; with condiments and sandwich 5.67 vegetables Crustaceans, crab, blue, canned cup Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled 85 3 oz Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled 85 3 oz Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled 85 3 oz Cereals ready-to-eat, GENERAL MILLS, KIX /3 cup Fast foods, cheeseburger; single, large patty; with condiments and sandwich 5.21 bacon Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" 85 3 oz 5.17 fat, choice, cooked, braised Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST 30 3/4 cup 5.11 CRUNCH Beef, round, bottom round, separable lean only,trimmed to 1/8" fat, all 85 3 oz 5.02 grades, cooked, braised Fast foods, chimichanga, with beef chimichanga Fast foods, hamburger; single, large patty; with condiments and sandwich 4.88 vegetables Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS 30 1 cup Beans, baked, canned, with franks cup Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 30 1 cup Fast foods, cheeseburger; single, large patty; with condiments and sandwich 4.75 vegetables Beef, round, bottom round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz 4.67 all grades, cooked, braised Beef, top sirloin, separable lean only, trimmed to 1/8" fat, all grades, 85 3 oz 4.64 cooked, broiled Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds cup 4.58 Page 1 of 25

2 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" 85 3 oz 4.55 fat, all grades, cooked, roasted Turkey, all classes, giblets, cooked, simmered, some giblet fat cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CLUSTERS 55 1 cup Beef, variety meats and by-products, liver, cooked, pan-fried 85 3 oz Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 32 3/4 cup Fast foods, submarine sandwich, with roast beef sandwich, 6" roll Turkey, all classes, meat only, cooked, roasted cup Cereals ready-to-eat, QUAKER, CAP'N CRUNCH 27 3/4 cup Beef, round, eye of round, separable lean only, trimmed to 1/8" fat, all 85 3 oz 4.30 grades, cooked, roasted Fast foods, cheeseburger; double, regular patty; plain sandwich Barley, pearled, raw cup Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 85 3 oz Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 85 3 oz 4.20 trimmed to 1/4" fat, choice, cooked, roasted Beans, kidney, red, mature seeds, canned cup Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with 26 3/4 cup 4.18 CRUNCHBERRIES Beef, top sirloin, separable lean and fat, trimmed to 1/8" fat, all grades, 85 3 oz 4.14 cooked, broiled Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT 27 3/4 cup 4.13 BUTTER CRUNCH Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 32 3/4 cup Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 30 1 cup Beef, round, eye of round, separable lean and fat, trimmed to 1/8" fat, 85 3 oz 4.00 all grades, cooked, roasted Fast foods, taco small Pork, fresh, spareribs, separable lean and fat, cooked, braised 85 3 oz Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz 3.80 cooked, roasted Cereals ready-to-eat, GENERAL MILLS, RAISIN NUT BRAN 55 1 cup Cereals ready-to-eat, GENERAL MILLS, BASIC cup Cereals ready-to-eat, GENERAL MILLS, Rice CHEX /4 cup Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, COCOA PUFFS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, APPLE CINNAMON 30 3/4 cup 3.75 CHEERIOS Cereals ready-to-eat, GENERAL MILLS, REESE'S PUFFS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, TRIX 30 1 cup Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, Honey Nut CHEX 30 3/4 cup Cereals ready-to-eat, GENERAL MILLS, Corn CHEX 30 1 cup Turkey, all classes, dark meat, cooked, roasted 84 3 oz Buckwheat flour, whole-groat cup Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, 85 3 oz 3.74 trimmed to 1/4" fat, choice, cooked, roasted Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, 85 3 oz 3.60 braised Crustaceans, crab, blue, cooked, moist heat 85 3 oz Fast foods, chili con carne cup Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, 85 3 oz 3.55 braised Fast foods, cheeseburger, regular, double patty and bun, plain sandwich 3.52 Page 2 of 25

3 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Wheat flour, whole-grain cup Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, 85 3 oz 3.51 cooked, broiled Fast foods, cheeseburger; double, regular patty, with condiments and sandwich 3.49 vegetables Veal, rib, separable lean and fat, cooked, roasted 85 3 oz Beans, baked, canned, with pork and sweet sauce cup Fast foods, roast beef sandwich, plain sandwich Veal, leg (top round), separable lean and fat, cooked, braised 85 3 oz Cheese, ricotta, part skim milk cup Fast foods, tostada, with beans, beef, and cheese tostada Soup, chunky vegetable, canned, ready-to-serve cup Cheese sauce, prepared from recipe cup Beef, cured, corned beef, canned oz Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, 85 3 oz 2.97 choice, cooked, roasted Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, 85 3 oz 2.96 choice, cooked, broiled Refried beans, canned (includes USDA commodity) cup Beans, white, mature seeds, canned cup Oat bran, raw 94 1 cup Chicken, stewing, meat only, cooked, stewed cup Milk, canned, condensed, sweetened cup Pork, fresh, backribs, separable lean and fat, cooked, roasted 85 3 oz Cheese, ricotta, whole milk cup Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 85 3 oz Baking chocolate, unsweetened, squares square Candies, semisweet chocolate cup Bulgur, dry cup Fast foods, taco salad /2 cups Fast foods, submarine sandwich, with cold cuts sandwich, 6" roll Chickpeas (garbanzo beans, bengal gram), mature seeds, canned cup Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 85 3 oz Lentils, mature seeds, cooked, boiled, without salt cup Fast foods, enchilada, with cheese enchilada Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, cup 2.51 boiled, without salt Fast foods, cheeseburger; single, regular patty, with condiments sandwich Crustaceans, lobster, northern, cooked, moist heat 85 3 oz Crustaceans, crab, blue, crab cakes 60 1 cake Chicken, broilers or fryers, dark meat, meat only, cooked, fried 84 3 oz Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, cup 2.41 without salt Poultry food products, ground turkey, cooked 82 1 patty Cereals, oats, regular and quick and instant, unenriched, cooked with cup 2.34 water (includes boiling and microwaving), without salt Mollusks, clam, mixed species, canned, drained solids 85 3 oz Chili con carne with beans, canned entree cup Milk, canned, evaporated, nonfat cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX 29 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S APPLE JACKS 30 1 cup Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 30 1 cup 2.25 Page 3 of 25

4 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Fast foods, cheeseburger; single, regular patty; plain sandwich Cornmeal, whole-grain, yellow cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup 2.22 cooked, boiled, without salt Yogurt, plain, skim milk, 13 grams protein per 8 ounce oz container Wild rice, cooked cup Pork, cured, ham, whole, separable lean only, roasted 85 3 oz Fast foods, hamburger; single, regular patty; with condiments sandwich Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted oz Soup, chicken vegetable, chunky, canned, ready-to-serve cup Cereals ready-to-eat, KELLOGG, KELLOGG'S FROOT LOOPS 30 1 cup Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 61 1 cup Seeds, pumpkin and squash seed kernels, roasted, with salt added oz (142 seeds) Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz 2.07 cooked, pan-fried Tostada with guacamole tostada Yogurt, plain, low fat, 12 grams protein per 8 ounce oz container Rice, white, long-grain, regular, raw, enriched cup Chicken, canned, meat only, with broth oz Fast foods, hotdog, plain 98 1 sandwich Soybeans, mature cooked, boiled, without salt cup Pork, cured, ham, whole, separable lean and fat, roasted 85 3 oz Pork, cured, ham, extra lean and regular, canned, roasted 85 3 oz Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz 1.96 cooked, pan-fried Peas, split, mature seeds, cooked, boiled, without salt cup Milk, canned, evaporated, without added vitamin A cup Mushrooms, shiitake, cooked, without salt cup Beans, black, mature seeds, cooked, boiled, without salt cup Rice, white, long-grain, parboiled, enriched, dry cup Fast foods, burrito, with beans and meat burrito Beef stew, canned entree cup Shake, fast food, vanilla fl oz Fast foods, croissant, with egg, cheese, and bacon croissant Beans, kidney, red, mature seeds, cooked, boiled, without salt cup Pork, fresh, loin, center loin (chops), bone-in, separable lean only, 85 3 oz 1.89 cooked, broiled Fast foods, chicken fillet sandwich, plain sandwich Beans, navy, mature seeds, cooked, boiled, without salt cup Fast foods, submarine sandwich, with tuna salad sandwich, 6" roll Pasta with meatballs in tomato sauce, canned entree cup Nuts, pine nuts, dried oz Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, 85 3 oz 1.82 cooked, broiled Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, 85 3 oz 1.81 cooked, roasted WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger" cup 1.79 Crumbles Lima beans, large, mature seeds, cooked, boiled, without salt cup Fast foods, nachos, with cheese nachos Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI cup 1.76 WHEATS, bite size Miso cup 1.76 Page 4 of 25

5 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter 86 1 thigh Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, 85 3 oz 1.75 cooked, roasted Fast foods, frijoles with cheese cup Bread crumbs, dry, grated, seasoned cup Turkey, all classes, light meat, cooked, roasted 84 3 oz Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, cup 1.70 without salt Leavening agents, yeast, baker's, compressed 17 1 cake Seeds, sunflower seed kernels, dry roasted, with salt added 32 1/4 cup Nuts, coconut meat, dried (desiccated), sweetened, shredded 93 1 cup Bagels, plain, enriched, with calcium propionate (includes onion, 89 4" bagel 1.69 poppy, sesame) Potatoes, au gratin, home-prepared from recipe using butter cup Cowpeas, common (blackeyes, crowder, southern), mature seeds, cup 1.68 canned, plain Yogurt, fruit, low fat, 10 grams protein per 8 ounce oz container Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 72 1 drumstick 1.68 batter Cereals, WHEATENA, cooked with water cup Beans, pinto, mature seeds, cooked, boiled, without salt cup Crustaceans, shrimp, mixed species, canned oz Salami, cooked, beef and pork slices Tomato products, canned, paste, without salt added cup Soybeans, green, cooked, boiled, drained, without salt cup Snacks, trail mix, tropical cup Fast foods, clams, breaded and fried 115 3/4 cup Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, 51 1 cup 1.63 original Fast Foods, biscuit, with egg and sausage biscuit Snacks, beef jerky, chopped and formed large piece Soup, pea, green, canned, prepared with equal volume water cup Braunschweiger (a liver sausage), pork slices Nuts, cashew nuts, dry roasted, with salt added oz Lima beans, large, mature seeds, canned cup Fish, swordfish, cooked, dry heat piece Beans, great northern, mature seeds, cooked, boiled, without salt cup Cereals ready-to-eat, KELLOGG, KELLOGG'S CORN POPS 31 1 cup Snacks, KELLOGG, KELLOGG'S NUTRI-GRAIN Cereal Bars, fruitfilled 37 1 bar Nuts, cashew nuts, oil roasted, with salt added oz (18 nuts) Fast Food, Pizza Chain, 14" pizza, pepperoni topping, regular crust slice Soup, beef noodle, canned, prepared with equal volume water cup Soup, vegetable beef, canned, prepared with equal volume water cup Seeds, sunflower seed kernels, dry roasted, with salt added oz Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES 31 3/4 cup Spaghetti with meat sauce, frozen entree package Nuts, mixed nuts, with peanuts, oil roasted, with salt added oz Milk shakes, thick chocolate fl oz Couscous, dry cup Candies, MASTERFOODS USA, SNICKERS Bar 57 1 bar (2 oz) Fast foods, english muffin, with egg, cheese, and canadian bacon muffin 1.42 Page 5 of 25

6 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, 49 1 drumstick 1.42 flour Chicken, broilers or fryers, drumstick, meat only, cooked, roasted 44 1 drumstick Beef, cured, dried oz Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 46 2 biscuits Cornmeal, self-rising, degermed, enriched, yellow cup Spinach, cooked, boiled, drained, without salt cup Shake, fast food, chocolate fl oz Mushrooms, cooked, boiled, drained, without salt cup Corn, sweet, yellow, canned, cream style, regular pack cup Pizza, meat and vegetable topping, regular crust, frozen, cooked 79 1 serving Sauce, pasta, spaghetti/marinara, ready-to-serve cup Bagels, plain, enriched, with calcium propionate (includes onion, /2" bagel 1.35 poppy, sesame) Yogurt, plain, whole milk, 8 grams protein per 8 ounce oz container Chicken, broilers or fryers, thigh, meat only, cooked, roasted 52 1 thigh Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter 140 1/2 breast Fast foods, hotdog, with corn flour coating (corndog) corn dog Bologna, beef and pork slices Barley, pearled, cooked cup Nuts, pecans oz (20 halves) Chocolate-flavor beverage mix, powder, prepared with whole milk cup Candies, white chocolate cup Lima beans, immature seeds, frozen, fordhook, cooked, boiled, cup 1.26 drained, without salt Fish, swordfish, cooked, dry heat 85 3 oz Pie, pecan, prepared from recipe piece Cheese, swiss oz Fast foods, potato, french fried in vegetable oil large Rice, brown, long-grain, cooked cup Beef Macaroni, frozen entree package Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with 51 1/2 cup 1.22 oats, honey, and raisins Milk shakes, thick vanilla fl oz Fast foods, shrimp, breaded and fried shrimp Peas, green, canned, regular pack, drained solids cup Cereals ready-to-eat, wheat germ, toasted, plain tbsp Crustaceans, shrimp, mixed species, cooked, breaded and fried 85 3 oz Fast foods, fish sandwich, with tartar sauce and cheese sandwich Spinach souffle cup Eggnog cup Malted drink mix, chocolate, with added nutrients, powder, prepared cup 1.17 with whole milk Wheat flour, white, bread, enriched cup Mollusks, clam, mixed species, raw 85 3 oz Oat bran, cooked cup Nuts, brazilnuts, dried, unblanched oz (6-8 nuts) Fish, tuna salad cup Okra, frozen, cooked, boiled, drained, without salt cup Spaghetti, whole-wheat, cooked cup Macaroni and Cheese, canned entree cup 1.13 Page 6 of 25

7 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Pie crust, cookie-type, prepared from recipe, graham cracker, baked pie shell Mushrooms, canned, drained solids cup Fish, sardine, Atlantic, canned in oil, drained solids with bone oz Frankfurter, beef 45 1 frank Cereals, oats, instant, fortified, plain, prepared with water (boiling packet 1.10 water added or microwaved) Malted drink mix, natural, with added nutrients, powder, prepared with cup 1.09 whole milk Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour 98 1/2 breast Nuts, mixed nuts, dry roasted, with peanuts, with salt added oz Peas, green, frozen, cooked, boiled, drained, without salt cup Soup, bean with ham, canned, chunky, ready-to-serve, commercial cup Chicken, broilers or fryers, light meat, meat only, cooked, fried 84 3 oz Milk, reduced fat, fluid, 2% milkfat, with added vitamin A cup Ham, sliced, extra lean slices Muffins, oat bran 57 1 muffin Baking chocolate, unsweetened, liquid oz Noodles, egg, cooked, enriched cup Candies, milk chocolate coated peanuts pieces Bulgur, cooked cup Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, cup 1.03 without salt Milk, buttermilk, fluid, cultured, lowfat cup Milk, nonfat, fluid, with added vitamin A (fat free or skim) cup Milk, chocolate, fluid, commercial, whole cup Sauce, homemade, white, medium cup Milk, chocolate, fluid, commercial, lowfat cup Buckwheat groats, roasted, cooked cup Milk, lowfat, fluid, 1% milkfat, with added vitamin A cup Cheese, pasteurized process, swiss, with di sodium phosphate oz Fast foods, pancakes with butter and syrup pancakes Chicken pot pie, frozen entree small pie Milk, dry, nonfat, instant, with added vitamin A 23 1/3 cup Candies, milk chocolate 44 1 bar (1.55 oz) Noodles, egg, spinach, cooked, enriched cup Bagels, cinnamon-raisin 89 4" bagel Candies, carob, unsweetened oz Fast foods, salad, vegetable, tossed, without dressing, with cheese and /2 cups 1.00 egg Turkey and gravy, frozen oz package Soup, clam chowder, new england, canned, prepared with equal cup 0.99 volume low fat (2%) milk Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, cup 0.99 without salt Mollusks, scallop, mixed species, cooked, breaded and fried 93 6 large Spinach, canned, drained solids cup Potatoes, scalloped, home-prepared with butter cup Cornmeal, degermed, enriched, yellow cup Fast foods, potato, french fried in vegetable oil medium Milk, whole, 3.25% milkfat cup Milk, chocolate, fluid, commercial, reduced fat cup 0.98 Page 7 of 25

8 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with 50 1/2 cup 0.97 Raisins Corn, sweet, yellow, canned, vacuum pack, regular pack cup Fast foods, chicken, breaded and fried, boneless pieces, plain pieces Soup, bean with pork, canned, prepared with equal volume water cup Cheese, cottage, lowfat, 2% milkfat cup Fast foods, sundae, hot fudge sundae Peanuts, all types, dry-roasted, with salt oz (approx 28) Peanuts, all types, dry-roasted, without salt oz (approx 28) Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt cup Peanuts, all types, oil-roasted, with salt oz Turkey patties, breaded, battered, fried 64 1 patty Cheese, provolone oz Cheese, camembert 38 1 wedge Cheese food, pasteurized process, american, without di sodium oz 0.90 phosphate Tomato products, canned, puree, without salt added cup Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K 31 1 cup Fast foods, salad, vegetable, tossed, without dressing, with chicken /2 cups Vegetables, mixed, frozen, cooked, boiled, drained, without salt cup Cheese, mozzarella, part skim milk, low moisture oz Cheese, cheddar oz Soup, clam chowder, manhattan, canned, prepared with equal volume cup 0.88 water Nuts, walnuts, english oz (14 halves) Wheat flour, white, all-purpose, enriched, bleached cup Nuts, almonds oz (24 nuts) Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, prepared packet 0.87 with boiling water Chicken, broilers or fryers, breast, meat only, cooked, roasted 86 1/2 breast Cheese, cottage, lowfat, 1% milkfat cup Snacks, pretzels, hard, plain, salted pretzels Bamboo shoots, canned, drained solids cup Wheat flour, white, cake, enriched cup Soup, tomato, canned, prepared with equal volume low fat (2%) milk cup Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet Syrups, maple 20 1 tbsp Pizza, cheese topping, regular crust, frozen, cooked 63 1 serving Frankfurter, beef and pork 45 1 frank Cheese, mozzarella, whole milk oz Fast foods, burrito, with beans and cheese 93 1 burrito Cheese, feta oz Egg substitute, liquid /4 cup Nuts, chestnuts, european, roasted cup Rice, white, long-grain, precooked or instant, enriched, prepared cup Lettuce, iceberg (includes crisphead types), raw head Cheese, pasteurized process, american, with di sodium phosphate oz Bagels, cinnamon-raisin /2" bagel Fish, flatfish (flounder and sole species), cooked, dry heat fillet Cheese, muenster oz 0.80 Page 8 of 25

9 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Soup, cream of mushroom, canned, prepared with equal volume low cup 0.79 fat (2%) milk Pie crust, standard-type, prepared from recipe, baked pie shell Fish, salmon, sockeye, cooked, dry heat 155 1/2 fillet Pork, cured, canadian-style bacon, grilled slices Fish, rockfish, Pacific, mixed species, cooked, dry heat fillet Peas, edible-podded, frozen, cooked, boiled, drained, without salt cup Fish, salmon, pink, canned, solids with bone and liquid 85 3 oz Chicken, liver, all classes, cooked, simmered liver Cheese, cottage, creamed, large or small curd cup Fast foods, hotdog, with chili sandwich Wheat flour, white, all-purpose, self-rising, enriched cup Potato salad, home-prepared cup Rice, white, long-grain, regular, cooked cup Tofu, soft, prepared with calcium sulfate and magnesium chloride piece 0.77 (nigari) Ham, sliced, regular (approximately 11% fat) slices Fish, tuna, light, canned in oil, drained solids oz Blackberries, raw cup Cheese, blue oz Snacks, oriental mix, rice-based oz (about 1/4 cup) Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) 60 1 medium Soup, minestrone, canned, prepared with equal volume water cup Cheese, cottage, creamed, with fruit cup Asparagus, frozen, cooked, boiled, drained, without salt cup Cheese spread, pasteurized process, american, without di sodium oz 0.73 phosphate Potatoes, hashed brown, home-prepared cup Fish, catfish, channel, cooked, breaded and fried 85 3 oz English muffins, plain, toasted, enriched, with calcium propionate 52 1 muffin 0.73 (includes sourdough) Potato, baked, flesh and skin, without salt potato Muffins, blueberry, commercially prepared (Includes mini-muffins) 57 1 muffin Fish, haddock, cooked, dry heat fillet Beet greens, cooked, boiled, drained, without salt cup Fast foods, french toast sticks sticks Macaroni, cooked, enriched cup Spaghetti, cooked, enriched, without added salt cup Pie, pumpkin, prepared from recipe piece Pie, coconut custard, commercially prepared piece Broccoli, cooked, boiled, drained, without salt cup Squash, summer, all varieties, cooked, boiled, drained, without salt cup Snacks, tortilla chips, plain, white corn oz Nuts, hazelnuts or filberts oz Seeds, sesame butter, tahini, from roasted and toasted kernels (most 15 1 tbsp 0.69 common type) Okra, cooked, boiled, drained, without salt cup Bagels, egg 89 4" bagel Cheese, cottage, nonfat, uncreamed, dry, large or small curd cup Cookies, graham crackers, plain or honey (includes cinnamon) 84 1 cup Chicken, broilers or fryers, neck, meat only, cooked, simmered 18 1 neck 0.68 Page 9 of 25

10 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Snacks, potato chips, plain, salted oz Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 49 1 wing Turnip greens, frozen, cooked, boiled, drained, without salt cup Tofu, firm, prepared with calcium sulfate and magnesium chloride 81 1/4 block 0.67 (nigari) Artichokes, (globe or french), cooked, boiled, drained, without salt cup WORTHINGTON FOODS, MORNINGSTAR FARMS Grillers 85 1 patty 0.67 Vegan Burgers, frozen Soup, cream of chicken, canned, prepared with equal volume milk cup Vegetables, mixed, canned, drained solids cup Pork, cured, bacon, cooked, broiled, pan-fried or roasted 19 3 medium slices Cake, chocolate, prepared from recipe without frosting 95 1 piece Fish, tuna, light, canned in water, drained solids 85 3 oz Puddings, chocolate, dry mix, regular, prepared with 2% milk 142 1/2 cup Nuts, pistachio nuts, dry roasted, with salt added oz (47 nuts) Beans, snap, yellow, frozen, cooked, boiled, drained, without salt cup Rice, white, long-grain, parboiled, enriched, cooked cup Salami, dry or hard, pork, beef 20 2 slices Pie, pecan, commercially prepared piece Egg, whole, raw, fresh 58 1 extra large Cereals, QUAKER,Instant Oatmeal, apples and cinnamon, prepared packet 0.64 with boiling water Soup, cream of chicken, canned, prepared with equal volume water cup Puddings, chocolate, dry mix, instant, prepared with 2% milk 147 1/2 cup Potatoes, mashed, home-prepared, whole milk and margarine added cup Noodles, chinese, chow mein 45 1 cup Fast foods, danish pastry, cheese 91 1 pastry Crustaceans, shrimp, mixed species, cooked, breaded and fried 45 6 large Fast foods, potato, french fried in vegetable oil 85 1 small Sauce, cheese, ready-to-serve 63 1/4 cup Potatoes, scalloped, dry mix, prepared with water, whole milk and cup 0.61 butter Egg, whole, cooked, scrambled 61 1 large Eclairs, custard-filled with chocolate glaze, prepared from recipe eclair Potatoes, mashed, home-prepared, whole milk added cup Tangerines, (mandarin oranges), canned, light syrup pack cup Cucumber, with peel, raw large English muffins, plain, enriched, with ca prop (includes sourdough) 57 1 muffin Beets, cooked, boiled, drained cup Rutabagas, cooked, boiled, drained, without salt cup Fast foods, french toast with butter slices Snacks, CHEX mix oz (about 2/3 cup) Peas, edible-podded, boiled, drained, without salt cup Potatoes, au gratin, dry mix, prepared with water, whole milk and cup 0.59 butter Mung beans, mature seeds, sprouted, cooked, boiled, drained, without cup 0.58 salt Gravy, beef, canned, ready-to-serve /4 cup Candies, REESE'S Peanut Butter Cups 45 1 package (contains 2) Snacks, granola bars, hard, plain bar Fish, tuna, yellowfin, fresh, cooked, dry heat 85 3 oz Fast foods, ice milk, vanilla, soft-serve, with cone cone 0.57 Page 10 of 25

11 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Pumpkin, cooked, boiled, drained, without salt cup Pork sausage, fresh, cooked 27 1 patty Frybread, made with lard (Navajo) /2" bread Puddings, rice, ready-to-eat oz Egg, whole, raw, fresh 50 1 large Nuts, pine nuts, dried tbsp Pie, lemon meringue, commercially prepared piece Egg, whole, cooked, fried 46 1 large Egg, whole, cooked, poached 50 1 large Candies, milk chocolate, with almonds 41 1 bar (1.45 oz) Bagels, egg /2" bagel Biscuits, plain or buttermilk, prepared from recipe 101 4" biscuit Pork sausage, fresh, cooked 26 2 links Seeds, sesame seed kernels, dried (decorticated) 8 1 tbsp Prune juice, canned cup Bread, whole-wheat, commercially prepared, toasted 25 1 slice Rolls, hard (includes kaiser) 57 1 roll Fish, flatfish (flounder and sole species), cooked, dry heat 85 3 oz Waterchestnuts, chinese, canned, solids and liquids cup Potato pancakes 76 1 pancake Egg, whole, cooked, hard-boiled 50 1 large Snacks, popcorn, caramel-coated, with peanuts 42 1 cup Cake, snack cakes, creme-filled, chocolate with frosting 50 1 cupcake Fish, ocean perch, Atlantic, cooked, dry heat 85 3 oz Cocoa mix, with aspartame, powder, prepared with water serving Raspberries, raw cup Dates, deglet noor cup Cocoa mix, no sugar added, powder 15 1/2 oz envelope Cheese, low fat, cheddar or colby oz Broccoli, frozen, chopped, cooked, boiled, drained, without salt cup Brussels sprouts, cooked, boiled, drained, without salt cup Kohlrabi, cooked, boiled, drained, without salt cup Carrots, frozen, cooked, boiled, drained, without salt cup Coffeecake, cinnamon with crumb topping, commercially prepared, 63 1 piece 0.51 enriched Waffles, plain, prepared from recipe 75 1 waffle Fish, pollock, walleye, cooked, dry heat 85 3 oz Bread, whole-wheat, commercially prepared 28 1 slice Bread, pita, white, enriched /2" pita Frankfurter, chicken 45 1 frank Danish pastry, cheese 71 1 danish Nuts, coconut meat, raw 45 1 piece Fish, cod, Atlantic, canned, solids and liquid 85 3 oz Pie, pumpkin, commercially prepared piece Tomato products, canned, sauce cup Egg, whole, raw, fresh 44 1 medium Pork and beef sausage, fresh, cooked 26 2 links Vegetable juice cocktail, canned cup Ice creams, vanilla, light 66 1/2 cup 0.48 Page 11 of 25

12 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Artichokes, (globe or french), cooked, boiled, drained, without salt medium Fast foods, danish pastry, fruit 94 1 pastry Gravy, turkey, canned, ready-to-serve /4 cup Cucumber, peeled, raw large Gravy, chicken, canned, ready-to-serve /4 cup Puddings, vanilla, dry mix, regular, prepared with 2% milk 140 1/2 cup Bread, pumpernickel 32 1 slice Plums, dried (prunes), stewed, without added sugar cup Bread, pumpernickel, toasted 29 1 slice Corn, sweet, yellow, cooked, boiled, drained, without salt 77 1 ear Sweet potato, cooked, baked in skin, without salt potato Peanut butter, smooth style, with salt 16 1 tbsp Collards, frozen, chopped, cooked, boiled, drained, without salt cup Sweet potato, canned, vacuum pack cup Soup, vegetarian vegetable, canned, prepared with equal volume water cup Soup, chunky chicken noodle, canned, ready-to-serve cup Candies, MR. GOODBAR Chocolate Bar 49 1 bar (1.75 oz) Ice creams, vanilla 66 1/2 cup French toast, frozen, ready-to-heat 59 1 slice Potatoes, baked, flesh, without salt potato Squash, winter, all varieties, cooked, baked, without salt cup Fish, herring, Atlantic, pickled oz Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz Fish, rockfish, Pacific, mixed species, cooked, dry heat 85 3 oz Raspberries, frozen, red, sweetened cup Beans, snap, yellow, cooked, boiled, drained, without salt cup Sauerkraut, canned, solids and liquids cup Leavening agents, yeast, baker's, active dry 7 1 pkg Snacks, corn-based, extruded, chips, plain oz Ice creams, french vanilla, soft-serve 86 1/2 cup Peanut butter, chunk style, with salt 16 1 tbsp Bread, Multi-Grain, toasted (includes whole-grain) 24 1 slice Bread, Multi-Grain (includes whole-grain) 26 1 slice Cake, chocolate, commercially prepared with chocolate frosting 64 1 piece Onions, cooked, boiled, drained, without salt cup Collards, cooked, boiled, drained, without salt cup Soup, onion, dry, mix 39 1 packet French toast, prepared from recipe, made with low fat (2%) milk 65 1 slice Tomatoes, red, ripe, canned, stewed cup Fish, cod, Pacific, cooked, dry heat 85 3 oz Fish, salmon, sockeye, cooked, dry heat 85 3 oz Cocoa mix, powder, prepared with water serving Fast foods, hush puppies 78 5 pieces Pie crust, standard-type, frozen, ready-to-bake, baked pie shell Croissants, butter 57 1 croissant Mung beans, mature seeds, sprouted, raw cup Carrot juice, canned cup Potatoes, boiled, cooked without skin, flesh, without salt cup Candies, MASTERFOODS USA, MILKY WAY Bar 61 1 bar (2.15 oz) 0.42 Page 12 of 25

13 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Snacks, tortilla chips, nacho cheese oz Gravy, mushroom, canned /4 cup Snacks, granola bars, soft, coated, milk chocolate coating, peanut bar 0.42 butter Pumpkin, canned, without salt cup Fish, trout, rainbow, farmed, cooked, dry heat 85 3 oz Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES /4 cup Cocoa mix, powder heaping tsp Bread crumbs, dry, grated, plain oz Couscous, cooked cup Cheesecake commercially prepared 80 1 piece Potatoes, boiled, cooked in skin, flesh, without salt potato Fish, tuna, white, canned in water, drained solids 85 3 oz Fish, haddock, cooked, dry heat 85 3 oz Ham, chopped, not canned 21 2 slices Parsnips, cooked, boiled, drained, without salt cup Cookies, brownies, commercially prepared 56 1 brownie Crackers, melba toast, plain 20 4 pieces Entrees, fish fillet, battered or breaded, and fried 91 1 fillet Snacks, popcorn, cakes 10 1 cake Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, 63 1 ear 0.40 without salt Cake, yellow, commercially prepared, with chocolate frosting 64 1 piece Endive, raw 50 1 cup Beans, snap, yellow, canned, regular pack, drained solids cup Onions, spring or scallions (includes tops and bulb), raw cup Bread, cornbread, prepared from recipe, made with low fat (2%) milk 65 1 piece Soup, chicken noodle, canned, prepared with equal volume water cup Puddings, chocolate, ready-to-eat oz Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, 71 1 danish 0.38 raspberry, strawberry) Orange juice, frozen concentrate, unsweetened, undiluted fl-oz can Ice creams, chocolate 66 1/2 cup Egg, yolk, raw, fresh large Carrots, canned, regular pack, drained solids cup Hearts of palm, canned 33 1 piece Beans, snap, green, canned, regular pack, drained solids cup Potatoes, mashed, dehydrated, prepared from flakes without milk, cup 0.38 whole milk and butter added Bread, cornbread, dry mix, prepared 60 1 piece Croutons, seasoned 40 1 cup Grapefruit juice, white, frozen concentrate, unsweetened, undiluted fl-oz can Peppers, sweet, red, raw cup Carbonated beverage, orange fl oz Brussels sprouts, frozen, cooked, boiled, drained, without salt cup Cake, sponge, prepared from recipe 63 1 piece Corn, sweet, white, cooked, boiled, drained, without salt 77 1 ear Cake, white, prepared from recipe with coconut frosting piece Snacks, granola bars, soft, uncoated, raisin bar Snacks, granola bars, soft, uncoated, chocolate chip bar Cocoa, dry powder, unsweetened tbsp 0.37 Page 13 of 25

14 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Nuts, macadamia nuts, dry roasted, with salt added oz (10-12 nuts) Bread, rye 32 1 slice Potatoes, boiled, cooked without skin, flesh, without salt potato Tomato juice, canned, with salt added cup Mushrooms, white, raw 70 1 cup Soup, beef broth, bouillon, consomme, prepared with equal volume cup 0.36 water Broccoli, raw 88 1 cup Asparagus, cooked, boiled, drained 60 4 spears Fish, pollock, walleye, cooked, dry heat 60 1 fillet Pie, cherry, prepared from recipe piece Beets, canned, drained solids cup Cake, pineapple upside-down, prepared from recipe piece Pie, lemon meringue, prepared from recipe piece Sherbet, orange 74 1/2 cup Carbonated beverage, club soda fl oz Sweet rolls, cinnamon, commercially prepared with raisins 60 1 roll Frozen yogurts, chocolate, soft-serve 72 1/2 cup Candies, MASTERFOODS USA, M&M's Peanut Chocolate Candies pieces Cereals ready-to-eat, KELLOGG, KELLOGG'S Honey SMACKS 27 3/4 cup Fast foods, onion rings, breaded and fried rings Ice creams, vanilla, rich 74 1/2 cup Crackers, whole-wheat 16 4 crackers Snacks, popcorn, oil-popped, microwave, regular flavor 11 1 cup Tortillas, ready-to-bake or -fry, corn 26 1 tortilla Chicken roll, light meat slices Bread, wheat, toasted 23 1 slice Tomatoes, red, ripe, canned, packed in tomato juice cup Chocolate-flavor beverage mix for milk, powder, without added heaping tsp 0.33 nutrients Cereals, CREAM OF WHEAT, quick, cooked with water, without salt cup Bread, white, commercially prepared (includes soft bread crumbs) 45 1 cup Squash, summer, all varieties, raw cup Cereals, CREAM OF WHEAT, regular, cooked with water, without cup 0.33 salt Lettuce, butterhead (includes boston and bibb types), raw head Biscuits, plain or buttermilk, prepared from recipe /2" biscuit Beans, snap, green, frozen, cooked, boiled, drained without salt cup Muffins, corn, dry mix, prepared 50 1 muffin Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 47 1 medium Raisins, seedless cup Bread, egg 40 1/2" slice Toaster pastries, brown-sugar-cinnamon 50 1 pastry Frybread, made with lard (Navajo) 90 5" bread Sweet potato, canned, syrup pack, drained solids cup Beans, snap, green, cooked, boiled, drained, without salt cup Carrots, cooked, boiled, drained, without salt cup Sweet potato, cooked, boiled, without skin potato Kale, cooked, boiled, drained, without salt cup Cake, shortcake, biscuit-type, prepared from recipe 65 1 shortcake 0.31 Page 14 of 25

15 Zinc, Zn ( mg ) Content of Selected Foods per Common, sorted by nutrient content NDB_No Description Weight (g) Common Bread, cracked-wheat 25 1 slice Snacks, potato chips, plain, unsalted oz Bread, reduced-calorie, white 23 1 slice Crackers, rye, wafers, plain 11 1 wafer Muffins, blueberry, prepared from recipe, made with low fat (2%) milk 57 1 muffin Muffins, corn, commercially prepared 57 1 muffin Tomatoes, red, ripe, raw, year round average cup Fish, ocean perch, Atlantic, cooked, dry heat 50 1 fillet Pineapple, canned, heavy syrup pack, solids and liquids cup Alfalfa seeds, sprouted, raw 33 1 cup Bread, wheat 25 1 slice Frozen yogurts, vanilla, soft-serve 72 1/2 cup Snacks, corn-based, extruded, chips, barbecue-flavor oz Bread, rye, toasted 24 1 slice Grape drink, canned fl oz Cabbage, cooked, boiled, drained, without salt cup Peppers, sweet, red, raw pepper Pie, apple, prepared from recipe piece Pie, fried pies, fruit pie Pie, fried pies, cherry pie Pie, blueberry, prepared from recipe piece Dandelion greens, cooked, boiled, drained, without salt cup Soymilk, original and vanilla, unfortified cup Soup, tomato, canned, prepared with equal volume water, commercial cup Peaches, raw cup Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt cup Cake, gingerbread, prepared from recipe 74 1 piece Asparagus, canned, drained solids 72 4 spears Melons, cantaloupe, raw cup Squash, winter, butternut, frozen, cooked, boiled, without salt cup Watermelon, raw wedge Pancakes, plain, dry mix, incomplete, prepared 38 1 pancake Potatoes, baked, skin, without salt 58 1 skin Rolls, hamburger or hotdog, plain 43 1 roll Apricots, canned, heavy syrup pack, with skin, solids and liquids cup Cereals ready-to-eat, wheat, puffed, fortified 12 1 cup Grape juice, frozen concentrate, sweetened, undiluted, with added fl-oz can 0.28 vitamin C Crustaceans, crab, alaska king, imitation, made from surimi 85 3 oz Bread stuffing, bread, dry mix, prepared 100 1/2 cup Cauliflower, raw cup Snacks, potato chips, sour-cream-and-onion-flavor oz Bread, oatmeal, toasted 25 1 slice Rolls, dinner, plain, commercially prepared (includes brown-and-serve) 28 1 roll Plums, canned, purple, juice pack, solids and liquids cup Mushrooms, shiitake, dried mushroom Bread, oatmeal 27 1 slice Pineapple juice, canned, unsweetened, without added ascorbic acid cup Fish, fish portions and sticks, frozen, preheated 57 1 portion (4" x 2" x 1/2") 0.27 Page 15 of 25