| Amount | Item | Units |
| 1 caplet | Spring Valley Zinc 50 mg | 50 mg (5) |
| 1 caplet | Nature’s boundy zinc | 50 mg |
| 6 medium | oysters | 32 mg |
| 1 tablet | Nature Made strees b-complex with vitamin C & zinc | 23.9 zinc sulfate |
| 3 caplets | Spring Valley Calcium, Magnesium, & Zinc + Vitamin D3 supplement | 15 mg (5) |
| 3 oz | calf liver | 10 mg |
| 1 cup | sunflower seeds | 7.62 mg |
| 3.5 oz | Alaskan crab | 7.6 mg |
| 100 g | chicken heart, cooked | 7.3 mg |
| 1 cup | chicken giblets, cooked | 6 mg |
| one? | Zand HerballLozenge lemon zinc | 5 mg |
| 100 g | chicken liver, cooked, pan-fried | 4.01 mg |
| 4 oz | beef | 4.09 mg |
| 4 oz | lamb | 3.87 mg |
| 3 oz | lobster | 3.4 mg |
| 100 g | peanuts, dry-roasted with salt | 3.31 mg |
3.5 oz of 70-80% dark chocolate contains 3.3 mg
100 grams of peanuts contains 3.27 mg
1/4 cup of peanuts contains 0.9 milligrams (6)
1/4 cup of sesame seeds contains 2.79 mg
1/4 cup pumpkin seeds contains 2.52 mg
1/4 cup cashews contain 2.31 mg
3/4 cup of quinoa contains 1.95 mg
4 oz of turkey contains 1.95 mg
1 oz of cocoa powder contains 1.9 mg
4 oz of tofu contains 1.78 mg
4 oz of scallops contains 1.76 mg
1/4 cup oats contains 1.55 mg
1 cup of yogurt contains 1.45 mg
1 cup of spinach contains 1.37 mg
1/2 cup lentils contains 1.255 mg
1/2 cup garbanzo beans contains 1.255 mg
1 beef hot dog contains 1.2 mg
1 cup of cottage cheese contains 1 mg
1 cup of fat free or low fat milk contains 1 mg
3 oz sardines contains 1 mg
3 oz catfish contains 1 mg
3 oz swordfish contains 1 mg
3 oz tuna contains 1 mg
1 oz provolone cheese contains 1 mg
1 oz Swiss cheese contains 1 mg
3 oz white meat chicken contains 1 mg
1/2 cup Shiitake mushrooms contains 0.96 mg
1/2 of cooked steel oats contains 0.9 mg
1/2 cup of green peas contains 0.82 mg
1 cup of Crimini mushrooms contains 0.79 mg
1 cup of beet greens contains 0.72 mg
1 cup summer squash contains 0.70 mg
1 cup broccoli contains 0.70 mg
4 oz salmon contains 0.64 mg
1/2 cup cooked brown rice contains 0.6 mg
1 cup of Swiss Chard contains 0.58 mg
1/2 cup asparagus contains 0.54 mg
1 slice whole wheat bread contains 0.5 mg
1 tbsp Miso contains 0.44 mg
1/2 cup parsley contains 0.33 mg
1 tbsp sea vegetables contains 0.33 mg
1 cup of tomatoes contains 0.31 mg
1 banana contains 0.19 mg
1 scrambled egg contains 0.6 mg
1 cup of Brussels Sprouts contains 0.51 mg
1 cup Multi Grain Cheerios contains 0.5 mg (1)
1 cup bok choy contains 0.29 mg
shrimp
pure maple syrup
milk
sour cream
nutritional yeast
cardamom
shellfish (4)
red meat
meat (4)
prawns
pork
flounder
legumes (4)
sole
Kale
chicken
garlic
hummus
black beans
edamame
pine nuts
pecans
asparagus
shiitake mushrooms
crimini mushrooms
sesame seeds
sage
orange
apple
holy basil
flax seeds
Bratwurts sausage
salami
denture creams
nuts (4)
seeds (4)
whole grains (4)
An quarter pound cooked burger typically weights 4 ounces. (3)
Vegetables and grains contain other molecules that can prevent zinc absorption and thus reduce its bioavailability. (2)
Resources
1. https://www.cheerios.ca/products/multi-grain-cheerios/
2. https://www.nei.nih.gov/research/clinical-trials/age-related-eye-disease-studies-aredsareds2/aredsareds2-frequently-asked-questions#section-id-14171
3. https://www.thedonutwhole.com/how-many-oz-is-a-1-4-lb-patty/
4. https://www.hsph.harvard.edu/nutritionsource/collagen/
5. the bottle
6. ChatGPT 3, 7/1/23
