Zinc Rich Fish and shellfish

Welcome to the list of the top 100 fish and shellfish highest in zinc content. Where the amount of zinc ranges from 87.13 mg to 0.48 mg per 100g. The top fish and shellfish is Mollusks, oyster, eastern, cooked, breaded and fried with the highest zinc content, which in 100g contains 87.13 mg of zinc.

The total recommended daily allowance or RDA for zinc is 15 mg. For the 100g serving of Mollusks, oyster, eastern, cooked, breaded and fried, which contains 87.13 mg of zinc, the corresponding RDA zinc percentage is 581 %, which is the highest item from the list of fish and shellfish high in zinc.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Mollusks, oyster, eastern, cooked, breaded and fried has a nutritional value score of 15.00 out of 100.Comparing the zinc content and the nutritional density in 100g for Mollusks, oyster, eastern, cooked, breaded and fried; We class this as a high zinc content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of fish and shellfish.

Other important and zinc related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Mollusks, oyster, eastern, cooked, breaded and fried, which is the top of the fish and shellfish list for zinc content in your diet, the amount of Energy is 199.00 kcal (10% RDA), the amount of Protein is 8.77 g (16% RDA), the amount of Total Fat is 12.58 g (19% RDA) and the amount of Carbohydrate is 11.62 g (9% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the zinc content in Mollusks, oyster, eastern, cooked, breaded and fried from the list of fish and shellfish.

Top Twenty List - Highest zinc Content per 100g

Below is a basic list for zinc in fish and shellfish for the top 20 fish and shellfish. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Mollusks, oyster, eastern, cooked, breaded and fried 87.13mg (581%RDA)
2. Mollusks, oyster, eastern, wild, cooked, moist heat 78.60mg (524%RDA)
3. Mollusks, oyster, eastern, wild, raw 39.30mg (262%RDA)
4. Mollusks, oyster, eastern, farmed, raw 37.92mg (253%RDA)
5. Mollusks, oyster, Pacific, cooked, moist heat 33.24mg (222%RDA)
6. Mollusks, oyster, Pacific, raw 16.62mg (111%RDA)
7. Crustaceans, crab, alaska king, cooked, moist heat 7.62mg (51%RDA)
8. Crustaceans, spiny lobster, mixed species, cooked, moist heat 7.27mg (48%RDA)
9. Crustaceans, crab, alaska king, raw 5.95mg (40%RDA)
10. Crustaceans, spiny lobster, mixed species, raw 5.67mg (38%RDA)
11. Crustaceans, crab, dungeness, cooked, moist heat 5.47mg (36%RDA)
12. Crustaceans, crab, dungeness, raw 4.27mg (28%RDA)
13. Crustaceans, crab, blue, crab cakes, home recipe 4.09mg (27%RDA)
14. Crustaceans, lobster, northern, cooked, moist heat 4.05mg (27%RDA)
15. Crustaceans, crab, blue, cooked, moist heat 3.81mg (25%RDA)
16. Crustaceans, crab, queen, cooked, moist heat 3.59mg (24%RDA)
17. Crustaceans, crab, blue, raw 3.54mg (24%RDA)
18. Crustaceans, lobster, northern, raw 3.53mg (24%RDA)
19. Mollusks, cuttlefish, mixed species, cooked, moist heat 3.46mg (23%RDA)
20. Mollusks, octopus, common, cooked, moist heat 3.36mg (22%RDA)

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. You should also take into account portion sizes when you are considering the zinc nutritional content.

The food with the highest zinc content per typical serving is Mollusks, oyster, eastern, cooked, breaded and fried which contains 74.06 mg in 3.000 oz (or 85.00 g). The percentage of the recommended daily value for this serving is 494 %. For this serving the Energy content is 169.15 kcal (8% RDA), the Protein content is 7.45 g (13% RDA), the Total Fat content is 10.69 g (16% RDA) and the Carbohydrate content is 9.88 g (8% RDA).

Milligrams of zinc in fish and shellfish (per 100g)

The list below gives the total zinc content in the top 100 items from the general description 'fish and shellfish' each of which show the zinc amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of zinc can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 64 items. The highest amount of zinc from the 64 raw items is in Mollusks, oyster, eastern, wild, raw where the content is 39.30 mg per 100g. The number of food items which are cooked are 25 items. The highest amount of zinc from the 25 cooked items is in Mollusks, oyster, eastern, cooked, breaded and fried where the amount is 87.13 mg per 100g. Comparing raw and cooked fish and shellfish shows that cooking can change the levels of zinc by 47.83 mg in a 100g serving.

Nutritional Information Summary