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Grains & Pasta — Highest Zinc Ranking

100 foods ranked by Highest Zinc per 100g serving.

Highest Calorie Lowest Calorie Highest Protein Highest Fat Lowest Fat Highest Carbs Lowest Carbs (Keto-Friendly) Highest Fiber Highest Sugar Lowest Sugar Highest Sodium Lowest Sodium Highest Vitamin C Highest Vitamin A Highest Vitamin D Highest Calcium Highest Iron Highest Potassium Highest Magnesium Highest Zinc
# Food Highest Zinc Calories
1 Wheat germ, crude 12.3mg 360 kcal
2 Wheat bran, crude 7.3mg 216 kcal
3 Rice bran, crude 6.0mg 316 kcal
4 Wild rice, raw 6.0mg 357 kcal
5 Rye flour, dark 5.0mg 325 kcal
6 Wheat, durum 4.2mg 339 kcal
7 Oats (Includes foods for USDA's Food Distribution Program) 4.0mg 389 kcal
8 Wheat, khorasan, uncooked 3.7mg 337 kcal
9 Teff, uncooked 3.6mg 367 kcal
10 Wheat, soft white 3.5mg 340 kcal
11 Triticale 3.5mg 336 kcal
12 Wheat, hard white 3.3mg 342 kcal
13 Spelt, uncooked 3.3mg 338 kcal
14 Oat flour, partially debranned 3.2mg 404 kcal
15 Buckwheat flour, whole-groat 3.1mg 335 kcal
16 Oat bran, raw 3.1mg 246 kcal
17 Quinoa, uncooked 3.1mg 368 kcal
18 Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) 3.0mg 352 kcal
19 Wheat flour, whole-grain, soft wheat 3.0mg 332 kcal
20 Amaranth grain, uncooked 2.9mg 371 kcal
21 Wheat, hard red spring 2.8mg 329 kcal
22 Barley, hulled 2.8mg 354 kcal
23 Spaghetti, spinach, dry 2.8mg 372 kcal
24 Triticale flour, whole-grain 2.7mg 338 kcal
25 Rye grain 2.7mg 338 kcal
26 Wheat, hard red winter 2.7mg 327 kcal
27 Wheat, soft red winter 2.6mg 331 kcal
28 Millet flour 2.6mg 382 kcal
29 Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) 2.6mg 340 kcal
30 Rice flour, brown 2.5mg 363 kcal
31 Buckwheat groats, roasted, dry 2.4mg 346 kcal
32 Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry 2.4mg 362 kcal
33 Buckwheat 2.4mg 343 kcal
34 Corn flour, whole-grain, blue (harina de maiz morado) 2.2mg 364 kcal
35 Corn grain, white 2.2mg 365 kcal
36 Corn grain, yellow 2.2mg 365 kcal
37 Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) 2.2mg 361 kcal
38 Rye flour, medium 2.2mg 349 kcal
39 Barley, pearled, raw 2.1mg 352 kcal
40 Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) 2.1mg 367 kcal
41 Barley malt flour 2.1mg 361 kcal
42 Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) 2.0mg 362 kcal
43 Barley flour or meal 2.0mg 345 kcal
44 Cornmeal, yellow, self-rising, bolted, plain, enriched 2.0mg 334 kcal
45 Cornmeal, white, self-rising, bolted, plain, enriched 2.0mg 334 kcal
46 Rice, brown, parboiled, dry, UNCLE BEN'S 2.0mg 370 kcal
47 Bulgur, dry 1.9mg 342 kcal
48 Noodles, egg, dry, enriched 1.9mg 384 kcal
49 Noodles, egg, dry, unenriched 1.9mg 384 kcal
50 Wheat, khorasan, cooked 1.8mg 132 kcal
51 Noodles, egg, spinach, enriched, dry 1.8mg 382 kcal
52 Cornmeal, whole-grain, yellow 1.8mg 362 kcal
53 Cornmeal, whole-grain, white 1.8mg 362 kcal
54 Corn flour, yellow, masa, enriched 1.8mg 363 kcal
55 Corn flour, masa, unenriched, white 1.8mg 363 kcal
56 Corn flour, masa, enriched, white 1.8mg 363 kcal
57 Spaghetti, protein-fortified, dry, enriched (n x 6.25) 1.8mg 374 kcal
58 Pasta, gluten-free, corn, dry 1.8mg 357 kcal
59 Corn flour, whole-grain, white 1.7mg 361 kcal
60 Corn flour, whole-grain, yellow 1.7mg 361 kcal
61 Noodles, japanese, soba, dry 1.7mg 336 kcal
62 Millet, raw 1.7mg 378 kcal
63 Sorghum grain 1.7mg 329 kcal
64 Wheat, sprouted 1.7mg 198 kcal
65 Sorghum flour, whole-grain 1.6mg 359 kcal
66 Wheat flour, white (industrial), 13% protein, bleached, unenriched 1.6mg 362 kcal
67 Wheat flour, white (industrial), 13% protein, bleached, enriched 1.6mg 362 kcal
68 Corn bran, crude 1.6mg 224 kcal
69 Rice, white, long-grain, precooked or instant, enriched, dry 1.4mg 380 kcal
70 Pasta, dry, enriched 1.4mg 371 kcal
71 Pasta, dry, unenriched 1.4mg 371 kcal
72 Pasta, fresh-refrigerated, spinach, as purchased 1.4mg 289 kcal
73 Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched 1.4mg 348 kcal
74 Cornmeal, white, self-rising, bolted, with wheat flour added, enriched 1.4mg 348 kcal
75 Wild rice, cooked 1.3mg 101 kcal
76 Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) 1.3mg 149 kcal
77 Rye flour, light 1.3mg 357 kcal
78 Spelt, cooked 1.3mg 127 kcal
79 Pasta, fresh-refrigerated, plain, as purchased 1.2mg 288 kcal
80 Rice, white, glutinous, unenriched, uncooked 1.2mg 370 kcal
81 Rice, white, medium-grain, raw, unenriched 1.2mg 360 kcal
82 Wheat flour, white (industrial), 15% protein, bleached, unenriched 1.2mg 362 kcal
83 Wheat flour, white (industrial), 15% protein, bleached, enriched 1.2mg 362 kcal
84 Rice, white, medium-grain, raw, enriched 1.2mg 360 kcal
85 Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked 1.1mg 159 kcal
86 Teff, cooked 1.1mg 101 kcal
87 Rice, white, short-grain, raw, unenriched 1.1mg 358 kcal
88 Rice, white, short-grain, enriched, uncooked 1.1mg 358 kcal
89 Rice, white, long-grain, regular, raw, enriched 1.1mg 365 kcal
90 Quinoa, cooked 1.1mg 120 kcal
91 Rice, white, long-grain, regular, raw, unenriched 1.1mg 365 kcal
92 Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES 1.1mg 200 kcal
93 Spaghetti, spinach, cooked 1.1mg 130 kcal
94 Semolina, enriched 1.1mg 360 kcal
95 Semolina, unenriched 1.1mg 360 kcal
96 Hominy, canned, white 1.1mg 72 kcal
97 Hominy, canned, yellow 1.1mg 72 kcal
98 Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) 1.0mg 156 kcal
99 Wheat flour, white (industrial), 10% protein, bleached, unenriched 1.0mg 366 kcal
100 Rice, white, long-grain, parboiled, enriched, dry 1.0mg 374 kcal

Related Rankings

Highest Calorie Grains & Pasta Lowest Calorie Grains & Pasta Highest Protein Grains & Pasta Highest Fat Grains & Pasta Lowest Fat Grains & Pasta Highest Carbs Grains & Pasta Lowest Carbs (Keto-Friendly) Grains & Pasta Highest Fiber Grains & Pasta Highest Sugar Grains & Pasta Lowest Sugar Grains & Pasta Highest Sodium Grains & Pasta Lowest Sodium Grains & Pasta Highest Vitamin C Grains & Pasta Highest Vitamin A Grains & Pasta Highest Vitamin D Grains & Pasta Highest Calcium Grains & Pasta Highest Iron Grains & Pasta Highest Potassium Grains & Pasta Highest Magnesium Grains & Pasta

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