>Interestingly, in a random browse through the USDA database, the
>best organ meat source of zinc that I found was chicken heart, at
>about 6.6mg/100g. The best overall source that I found was
>sesame seeds, at about 7.5mg/100g. Pumpkin seeds were about the
>same value as chicken hearts. Most nuts are between 3 and 4 mg,
>with brazil nuts apparently at the top of the range. Plain old
>beef isn't bad, at 3.6mg/100g. Walnuts are about 3.1mg/100g.
Here's a more categorical search of the USDA database.
This table lists the top 100 foods, sorted by zinc content per 100g.
I've filtered out foods in the "cereals" category, because there were
many zinc-fortified breakfast cereals that clogged the list.
You'll need to widen your window to about 160 columns to view this table
legibly.
For the curious, here is the SQL code I used for the search:
(Someone please check my work!)
mysql> select
-> food_des.Description, nut_data.Nutr_Val, nutr_def.Units,
-> nutr_def.NutrDes
-> from food_des, nut_data, nutr_def
-> where nutr_def.NutrDesc = 'Zinc, Zn'
-> and nutr_def.Nutr_No = nut_data.Nutr_no
-> and food_des.NDB_No = nut_data.NDB_No
-> and food_des.FdGp_Cd <> 800
-> order by nut_data.Nutr_Val
-> limit 0,99 ;
These numbers all come from the SR13 version of the USDA database.
(http://www.nal.usda.gov/fnic/foodcomp/Data/SR13/sr13.html)
--Bruce
+------------------------------------------------------------------------------
--------------------------------------+----------+-------+----------+
| Description
| Nutr_Val | Units | NutrDesc |
+------------------------------------------------------------------------------
--------------------------------------+----------+-------+----------+
| Mollusks, oyster, eastern, wild, cooked, moist heat
| 181.610 | mg | Zinc, Zn |
| Mollusks, oyster, eastern, canned
| 90.950 | mg | Zinc, Zn |
| Mollusks, oyster, eastern, wild, raw
| 90.810 | mg | Zinc, Zn |
| Mollusks, oyster, eastern, cooked, breaded and fried
| 87.130 | mg | Zinc, Zn |
| Mollusks, oyster, eastern, wild, cooked, dry heat
| 73.600 | mg | Zinc, Zn |
| Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
| 60.000 | mg | Zinc, Zn |
| Mollusks, oyster, eastern, farmed, cooked, dry heat
| 45.150 | mg | Zinc, Zn |
| Mollusks, oyster, eastern, farmed, raw
| 37.920 | mg | Zinc, Zn |
| Mollusks, oyster, Pacific, cooked, moist heat
| 33.240 | mg | Zinc, Zn |
| Mollusks, oyster, Pacific, raw
| 16.620 | mg | Zinc, Zn |
| Seeds, cottonseed meal, partially defatted (glandless)
| 12.320 | mg | Zinc, Zn |
| Wheat germ, crude
| 12.290 | mg | Zinc, Zn |
| Seeds, cottonseed flour, partially defatted (glandless)
| 11.690 | mg | Zinc, Zn |
| Seeds, cottonseed flour, low fat (glandless)
| 11.610 | mg | Zinc, Zn |
| Fast foods, oysters, battered or breaded, and fried
| 11.250 | mg | Zinc, Zn |
| Seeds, sesame flour, partially defatted
| 10.700 | mg | Zinc, Zn |
| Seeds, sesame flour, high-fat
| 10.670 | mg | Zinc, Zn |
| Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cook
ed, simmered | 10.490 | mg | Zinc, Zn |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed
seed coat) | 10.450 | mg | Zinc, Zn |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt
| 10.300 | mg | Zinc, Zn |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added
| 10.300 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, all grade
s, cooked, braised | 10.270 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, choice, c
ooked, braised | 10.270 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean only, trimmed to 1/4" fat, select, c
ooked, braised | 10.270 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades,
cooked, braised | 10.270 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, choice, coo
ked, braised | 10.270 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, select, coo
ked, braised | 10.270 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean only, trimmed to 1/2" fat, prime, co
oked, braised | 10.270 | mg | Zinc, Zn |
| Game meat, bear, cooked, simmered
| 10.270 | mg | Zinc, Zn |
| Seeds, sesame seed kernels, dried (decorticated)
| 10.250 | mg | Zinc, Zn |
| Seeds, watermelon seed kernels, dried
| 10.240 | mg | Zinc, Zn |
| Spices, poppy seed
| 10.233 | mg | Zinc, Zn |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated)
| 10.230 | mg | Zinc, Zn |
| Seeds, sesame meal, partially defatted
| 10.230 | mg | Zinc, Zn |
| Seeds, sesame seed kernels, toasted, with salt added (decorticated)
| 10.230 | mg | Zinc, Zn |
| Seeds, sesame flour, low-fat
| 10.000 | mg | Zinc, Zn |
| Leavening agents, yeast, baker's, compressed
| 9.970 | mg | Zinc, Zn |
| Veal, variety meats and by-products, liver, cooked, braised
| 9.520 | mg | Zinc, Zn |
| Beef, shank crosscuts, separable lean and fat, trimmed to 1/4" fat, choice, c
ooked, simmered | 9.310 | mg | Zinc, Zn |
| Hyacinth beans, mature seeds, raw
| 9.300 | mg | Zinc, Zn |
| GREEN GIANT, HARVEST BURGER, Original Flavor, All Vegetable Protein Patties,
frozen | 8.970 | mg | Zinc, Zn |
| Spices, chervil, dried
| 8.800 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, select,
cooked, braised | 8.760 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/4" fat, all gra
des, cooked, braised | 8.660 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/4" fat, choice,
cooked, braised | 8.660 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/4" fat, select,
cooked, braised | 8.660 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, all grade
s, cooked, braised | 8.660 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, c
ooked, braised | 8.660 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, select, c
ooked, braised | 8.660 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/2" fat, prime,
cooked, braised | 8.660 | mg | Zinc, Zn |
| Lamb, domestic, foreshank, separable lean only, trimmed to 1/4" fat, choice,
cooked, braised | 8.660 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select
, cooked, braised | 8.650 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, all grad
es, cooked, braised | 8.580 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, select
, cooked, braised | 8.500 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 0" fat, choice,
cooked, braised | 8.500 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, all gr
ades, cooked, braised | 8.410 | mg | Zinc, Zn |
| Soup, oyster stew, canned, condensed, commercial
| 8.400 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all gr
ades, cooked, braised | 8.320 | mg | Zinc, Zn |
| USDA Commodity, beef patties with VPP, frozen, cooked
| 8.320 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice
, cooked, braised | 8.230 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, choice
, cooked, braised | 8.140 | mg | Zinc, Zn |
| Snacks, beef jerky, chopped and formed
| 8.110 | mg | Zinc, Zn |
| Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, ch
oice, cooked, braised | 8.060 | mg | Zinc, Zn |
| Lamb, Australian, imported, fresh, foreshank, separable lean only, trimmed to
1/8" fat, cooked, braised | 7.930 | mg | Zinc, Zn |
| Lamb, variety meats and by-products, liver, cooked, braised
| 7.890 | mg | Zinc, Zn |
| Veal, variety meats and by-products, liver, cooked, pan-fried
| 7.870 | mg | Zinc, Zn |
| Beef, chuck, blade roast, separable lean and fat, trimmed to 1/2" fat, prime,
cooked, braised | 7.850 | mg | Zinc, Zn |
| Beef, rib, shortribs, separable lean only, choice, cooked, braised
| 7.800 | mg | Zinc, Zn |
| Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trim
med to 1/8" fat, cooked, braised | 7.780 | mg | Zinc, Zn |
| Seeds, sesame seeds, whole, dried
| 7.750 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, select
, cooked, braised | 7.720 | mg | Zinc, Zn |
| Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/4" fat, choic
e, cooked, braised | 7.690 | mg | Zinc, Zn |
| Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/8" fat, cooke
d, braised | 7.690 | mg | Zinc, Zn |
| Mushrooms, shiitake, dried
| 7.660 | mg | Zinc, Zn |
| Crustaceans, crab, alaska king, cooked, moist heat
| 7.620 | mg | Zinc, Zn |
| LEAN MAGIC, Flame Broiled LEAN MAGIC Beef Patty, product code 3872
| 7.620 | mg | Zinc, Zn |
| LEAN MAGIC, Flame Broiled LEAN MAGIC Mesquite Beef Patty, product code 3873
| 7.620 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all gr
ades, cooked, braised | 7.570 | mg | Zinc, Zn |
| Jew's ear, (pepeao), dried
| 7.520 | mg | Zinc, Zn |
| Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed
to 1/4" fat, choice, cooked, braised | 7.520 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, choice
, cooked, braised | 7.500 | mg | Zinc, Zn |
| Spices, cardamom, ground
| 7.467 | mg | Zinc, Zn |
| Seeds, pumpkin and squash seed kernels, dried
| 7.460 | mg | Zinc, Zn |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 1/4" fat, al
l grades, cooked, roasted | 7.460 | mg | Zinc, Zn |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 1/4" fat, ch
oice, cooked, roasted | 7.460 | mg | Zinc, Zn |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 1/4" fat, se
lect, cooked, roasted | 7.460 | mg | Zinc, Zn |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 1/4" fat, pr
ime, cooked, roasted | 7.460 | mg | Zinc, Zn |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all
grades, cooked, roasted | 7.460 | mg | Zinc, Zn |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, choi
ce, cooked, roasted | 7.460 | mg | Zinc, Zn |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, sele
ct, cooked, roasted | 7.460 | mg | Zinc, Zn |
| Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 1/2" fat, pr
ime, cooked, roasted | 7.460 | mg | Zinc, Zn |
| Seeds, pumpkin and squash seed kernels, roasted, without salt
| 7.440 | mg | Zinc, Zn |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added
| 7.440 | mg | Zinc, Zn |
| Beef, brisket, point half, separable lean only, trimmed to 1/4" fat, all grad
es, cooked, braised | 7.390 | mg | Zinc, Zn |
| Beef, brisket, point half, separable lean only, trimmed to 0" fat, all grades
, cooked, braised | 7.390 | mg | Zinc, Zn |
| Veal, shoulder, blade, separable lean only, cooked, braised
| 7.390 | mg | Zinc, Zn |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, sele
ct, cooked, braised | 7.350 | mg | Zinc, Zn |
| Chicken, heart, all classes, cooked, simmered
| 7.300 | mg | Zinc, Zn |
| Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choi
ce, cooked, braised | 7.300 | mg | Zinc, Zn |
+------------------------------------------------------------------------------
--------------------------------------+----------+-------+----------+
|
