Welcome to the list of the top 13 fish and shellfish highest in zinc content. Where the amount of zinc ranges from 90.95 mg to 2.73 mg per 100g. The top fish and shellfish is Mollusks, oyster, eastern, canned with the highest zinc content, which in 100g contains 90.95 mg of zinc.
The total recommended daily allowance or RDA for zinc is 15 mg. For the 100g serving of Mollusks, oyster, eastern, canned, which contains 90.95 mg of zinc, the corresponding RDA zinc percentage is 606 %, 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, canned has a nutritional value score of 20.00 out of 100.Comparing the zinc content and the nutritional density in 100g for Mollusks, oyster, eastern, canned; 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, canned, which is the top of the fish and shellfish list for zinc content in your diet, the amount of Energy is 68.00 kcal (3% RDA), the amount of Protein is 7.06 g (13% RDA), the amount of Total Fat is 2.47 g (4% RDA) and the amount of Carbohydrate is 3.91 g (3% 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, canned 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, canned 90.95mg (606%RDA)
2. Mollusks, oyster, eastern, cooked, breaded and fried 87.13mg (581%RDA)
3. Mollusks, oyster, eastern, wild, cooked, moist heat 78.60mg (524%RDA)
4. Mollusks, oyster, eastern, wild, cooked, dry heat 61.04mg (407%RDA)
5. Mollusks, oyster, eastern, farmed, cooked, dry heat 45.15mg (301%RDA)
6. Mollusks, oyster, eastern, wild, raw 39.30mg (262%RDA)
7. Mollusks, oyster, eastern, farmed, raw 37.92mg (253%RDA)
8. Mollusks, oyster, Pacific, cooked, moist heat 33.24mg (222%RDA)
9. Mollusks, oyster, Pacific, raw 16.62mg (111%RDA)
10. Mollusks, cuttlefish, mixed species, cooked, moist heat 3.46mg (23%RDA)
11. Mollusks, octopus, common, cooked, moist heat 3.36mg (22%RDA)
12. Mollusks, whelk, unspecified, cooked, moist heat 3.26mg (22%RDA)
13. Mollusks, clam, mixed species, cooked, moist heat 2.73mg (18%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, canned which contains 77.31 mg in 3.000 oz (or 85.00 g). The percentage of the recommended daily value for this serving is 515 %. For this serving the Energy content is 57.8 kcal (3% RDA), the Protein content is 6 g (11% RDA), the Total Fat content is 2.1 g (3% RDA) and the Carbohydrate content is 3.32 g (3% RDA).
Milligrams of zinc in fish and shellfish (per 100g)
The list below gives the total zinc content in the top 13 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 13 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 number of food items classified as canned is 1 item. The highest amount of zinc from the 1 canned items is in Mollusks, oyster, eastern, canned where the level is 90.95 mg per 100g.The total food items which are raw is 3 items. The highest amount of zinc from the 3 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 9 items. The highest amount of zinc from the 9 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
From the list below you can find a full nutrition facts breakdown for all foods containing zinc which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of
foods high in zinc.
List of Fish and shellfish High in zinc Content per 100g
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| | 1. Mollusks, oyster, eastern, canned - Zinc | | 90.95 mg of Zinc per 100g (606% RDA) | | Nutritional Value = 20.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 90.95 mg(606%) | 68.00(3%) | 3.91(3%) | 2.47(4%) | 7.06(13%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 77.31 mg(515%) | 57.8 kcal(3%) | 3.32 g(3%) | 2.1 g(3%) | 6 g(11%) | | Other Serving Size : 1.000 cup, undrained (or 248.00g): | | 225.56 mg(1504%) | 168.64 kcal(8%) | 9.7 g(7%) | 6.13 g(9%) | 17.51 g(31%) | | Other Serving Size : 1.000 oz, drained (or 23.00g): | | 20.92 mg(139%) | 15.64 kcal(1%) | 0.9 g(1%) | 0.57 g(1%) | 1.62 g(3%) | | Other Serving Size : 1.000 can (12 oz), oysters and liquid (or 272.00g): | | 247.38 mg(1649%) | 184.96 kcal(9%) | 10.64 g(8%) | 6.72 g(10%) | 19.2 g(34%) | | Other Serving Size : 1.000 oyster (or 8.00g): | | 7.28 mg(49%) | 5.44 kcal(0%) | 0.31 g(0%) | 0.2 g(0%) | 0.56 g(1%) | | Other Serving Size : 1.000 cup, drained (or 162.00g): | | 147.34 mg(982%) | 110.16 kcal(6%) | 6.33 g(5%) | 4 g(6%) | 11.44 g(20%) | | 2. Mollusks, oyster, eastern, cooked, breaded and fried - Zinc | | 87.13 mg of Zinc per 100g (581% RDA) | | Nutritional Value = 15.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 87.13 mg(581%) | 199.00(10%) | 11.62(9%) | 12.58(19%) | 8.77(16%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 74.06 mg(494%) | 169.15 kcal(8%) | 9.88 g(8%) | 10.69 g(16%) | 7.45 g(13%) | | Other Serving Size : 6.000 medium (or 88.00g): | | 76.67 mg(511%) | 175.12 kcal(9%) | 10.23 g(8%) | 11.07 g(17%) | 7.72 g(14%) | | 3. Mollusks, oyster, eastern, wild, cooked, moist heat - Zinc | | 78.60 mg of Zinc per 100g (524% RDA) | | Nutritional Value = 17.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 78.60 mg(524%) | 102.00(5%) | 5.45(4%) | 3.42(5%) | 11.42(20%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 66.81 mg(445%) | 86.7 kcal(4%) | 4.63 g(4%) | 2.91 g(4%) | 9.71 g(17%) | | Other Serving Size : 6.000 medium (or 42.00g): | | 33.01 mg(220%) | 42.84 kcal(2%) | 2.29 g(2%) | 1.44 g(2%) | 4.8 g(9%) | | 4. Mollusks, oyster, eastern, wild, cooked, dry heat - Zinc | | 61.04 mg of Zinc per 100g (407% RDA) | | Nutritional Value = 17.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 61.04 mg(407%) | 79.00(4%) | 4.23(3%) | 2.65(4%) | 8.87(16%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 51.88 mg(346%) | 67.15 kcal(3%) | 3.6 g(3%) | 2.25 g(3%) | 7.54 g(13%) | | Other Serving Size : 6.000 medium (or 59.00g): | | 36.01 mg(240%) | 46.61 kcal(2%) | 2.5 g(2%) | 1.56 g(2%) | 5.23 g(9%) | | 5. Mollusks, oyster, eastern, farmed, cooked, dry heat - Zinc | | 45.15 mg of Zinc per 100g (301% RDA) | | Nutritional Value = 17.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 45.15 mg(301%) | 79.00(4%) | 7.28(6%) | 2.12(3%) | 7.00(13%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 38.38 mg(256%) | 67.15 kcal(3%) | 6.19 g(5%) | 1.8 g(3%) | 5.95 g(11%) | | Other Serving Size : 6.000 medium (or 59.00g): | | 26.64 mg(178%) | 46.61 kcal(2%) | 4.3 g(3%) | 1.25 g(2%) | 4.13 g(7%) | | 6. Mollusks, oyster, eastern, wild, raw - Zinc | | 39.30 mg of Zinc per 100g (262% RDA) | | Nutritional Value = 17.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 39.30 mg(262%) | 51.00(3%) | 2.72(2%) | 1.71(3%) | 5.71(10%) | | Typical Serving Amount : 6.000 medium (or 84.00g): | | 33.01 mg(220%) | 42.84 kcal(2%) | 2.28 g(2%) | 1.44 g(2%) | 4.8 g(9%) | | Other Serving Size : 1.000 cup (or 248.00g): | | 97.46 mg(650%) | 126.48 kcal(6%) | 6.75 g(5%) | 4.24 g(7%) | 14.16 g(25%) | | 7. Mollusks, oyster, eastern, farmed, raw - Zinc | | 37.92 mg of Zinc per 100g (253% RDA) | | Nutritional Value = 17.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 37.92 mg(253%) | 59.00(3%) | 5.53(4%) | 1.55(2%) | 5.22(9%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 32.23 mg(215%) | 50.15 kcal(3%) | 4.7 g(4%) | 1.32 g(2%) | 4.44 g(8%) | | Other Serving Size : 6.000 medium (or 84.00g): | | 31.85 mg(212%) | 49.56 kcal(2%) | 4.65 g(4%) | 1.3 g(2%) | 4.38 g(8%) | | 8. Mollusks, oyster, Pacific, cooked, moist heat - Zinc | | 33.24 mg of Zinc per 100g (222% RDA) | | Nutritional Value = 17.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 33.24 mg(222%) | 163.00(8%) | 9.90(8%) | 4.60(7%) | 18.90(34%) | | Typical Serving Amount : 1.000 medium (or 25.00g): | | 8.31 mg(55%) | 40.75 kcal(2%) | 2.48 g(2%) | 1.15 g(2%) | 4.73 g(8%) | | Other Serving Size : 3.000 oz (or 85.00g): | | 28.25 mg(188%) | 138.55 kcal(7%) | 8.42 g(6%) | 3.91 g(6%) | 16.07 g(29%) | | 9. Mollusks, oyster, Pacific, raw - Zinc | | 16.62 mg of Zinc per 100g (111% RDA) | | Nutritional Value = 17.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 16.62 mg(111%) | 81.00(4%) | 4.95(4%) | 2.30(4%) | 9.45(17%) | | Typical Serving Amount : 1.000 medium (or 50.00g): | | 8.31 mg(55%) | 40.5 kcal(2%) | 2.48 g(2%) | 1.15 g(2%) | 4.73 g(8%) | | Other Serving Size : 3.000 oz (or 85.00g): | | 14.13 mg(94%) | 68.85 kcal(3%) | 4.21 g(3%) | 1.96 g(3%) | 8.03 g(14%) | | 10. Mollusks, cuttlefish, mixed species, cooked, moist heat - Zinc | | 3.46 mg of Zinc per 100g (23% RDA) | | Nutritional Value = 18.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 3.46 mg(23%) | 158.00(8%) | 1.64(1%) | 1.40(2%) | 32.48(58%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 2.94 mg(20%) | 134.3 kcal(7%) | 1.39 g(1%) | 1.19 g(2%) | 27.61 g(49%) | | 11. Mollusks, octopus, common, cooked, moist heat - Zinc | | 3.36 mg of Zinc per 100g (22% RDA) | | Nutritional Value = 18.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 3.36 mg(22%) | 164.00(8%) | 4.40(3%) | 2.08(3%) | 29.82(53%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 2.86 mg(19%) | 139.4 kcal(7%) | 3.74 g(3%) | 1.77 g(3%) | 25.35 g(45%) | | 12. Mollusks, whelk, unspecified, cooked, moist heat - Zinc | | 3.26 mg of Zinc per 100g (22% RDA) | | Nutritional Value = 16.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 3.26 mg(22%) | 275.00(14%) | 15.52(12%) | 0.80(1%) | 47.68(85%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 2.77 mg(18%) | 233.75 kcal(12%) | 13.19 g(10%) | 0.68 g(1%) | 40.53 g(72%) | | 13. Mollusks, clam, mixed species, cooked, moist heat - Zinc | | 2.73 mg of Zinc per 100g (18% RDA) | | Nutritional Value = 16.00 / 100 Food Category - Finfish and Shellfish Products | Zinc
(%RDA) | Energy
(%RDA) | Carbohydrate
(%RDA) | Total Fat
(%RDA) | Protein
(%RDA) | | Content for a 100g serving : | | 2.73 mg(18%) | 148.00(7%) | 5.13(4%) | 1.95(3%) | 25.55(46%) | | Typical Serving Amount : 3.000 oz (or 85.00g): | | 2.32 mg(15%) | 125.8 kcal(6%) | 4.36 g(3%) | 1.66 g(3%) | 21.72 g(39%) | | Other Serving Size : 20.000 small (or 190.00g): | | 5.19 mg(35%) | 281.2 kcal(14%) | 9.75 g(8%) | 3.71 g(6%) | 48.55 g(87%) | |
zinc and Nutritional Values - Top 221 Foods
Vegetablesleeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeansFruitsa banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmonsSeafoodsalmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, troutDrinkscoffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonadeNuts and Seedschia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nutsBeans and Lentilssoybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beansMeatbeef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribsFast Foodsfrench fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big macDairy and Cheesericotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurtBread, Rice, Grains and Pastarye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurtSpreads, Sauces and Herbshummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauceSweets, Desserts and Snackspopcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tartsBreakfast Cerealgranola, cheerios, oatmeal, kelloggs cereals, general mills cerealsMiscellaneousspirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito |