A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Nutrition selection
A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
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Total foods
100
items analyzed
Best choice
Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil
Average protein
23,4 g
per 100g
Average carbs
9,4 g
per 100g
Average fat
18,0 g
per 100g
This ranked list highlights 100 foods rich in zinc, focusing on options that balance zinc content with manageable calorie and macro levels. All foods are selected from DATA.top_foods and DATA.foods, ensuring reliable data for making informed daily choices.
Use this list to compare zinc density alongside calories, protein, carbs, and fats to determine which foods best fit your health goals, whether for general wellness, muscle gain, or weight management.
This ranked list highlights 100 foods rich in zinc, focusing on options that balance zinc content with manageable calorie and macro levels. All foods are selected from DATA.top_foods and DATA.foods, ensuring reliable data for making informed daily choices.
Use this list to compare zinc density alongside Calories, Protein, Carbs, and fats to determine which foods best fit your general general health goals, whether for general nutrition wellness, muscle gain, or weight management.
Among the standout foods, Vitamin complex leads with an exceptionally high zinc content of 1,683.5 mg per 100g—this is a supplement product, not a typical food, but it shows how dense zinc can be in concentrated forms. It’s best suited for specific general general health needs and not daily diet replacements.
For a more practical, food-based choice, Pudding, dry mix, prepared (average of several flavours), Brazil ranks high with 166.0 mg zinc per 100g. While lower than vitamin supplements, it offers a moderate amount of zinc with relatively low Calories (121 kcal per 100g) and minimal Protein, making it suitable for occasional consumption.
Another notable food is Mollusc, oyster, cooked, without oil and salt, Brazil with zinc at 78.5 mg per 100g. Oysters are a well-known natural zinc source, providing high bioavailability and additional nutrients, making them a top natural choice.
Foods like certain cheeses (e.g., \"flor de guía,\" \"ibores,\" \"zamoran\" types) also rank notably, with zinc around 34-38 mg per 100g, offering a good balance of zinc density and macro profile, especially for those who prefer dairy options.
For weight loss or calorie control: Opt for foods with high zinc but lower Calories and Carbs, such as oysters (~72 kcal/100g) or lean meats like chicken heart (~97 kcal/100g). These provide zinc without excessive energy intake.
For muscle gain or high Protein needs: Focus on high-Protein options like Vitamin complex (20g Protein/100g), cheeses (around 22-27g Protein/100g), and meats like beef or ostrich (~30-35g Protein/100g). Zinc is often high in these, supporting muscle function and recovery.
For general nutrition general general health: Include a variety of zinc-rich foods like molluscs, certain cheeses, and meats. These provide balanced macro and micronutrient profiles, aiding overall immune and metabolic general general health.
First, assuming higher zinc automatically means better general general health—consider the overall macro and micronutrient profile. Vitamin complex, while zinc-dense, is a supplement and not a daily food staple.
Second, ignoring serving sizes—values are per 100g, but typical portions are smaller. For example, oysters are usually consumed in smaller amounts, so actual zinc intake depends on portion size.
Third, overlooking calorie and macro balance—prioritize foods that fit your total daily energy and macro requirements rather than just zinc content.
Start by identifying your main goal—whether for general nutrition general general health, muscle building, or weight management—and then pick foods from this list that align with your calorie and macro needs. For everyday eating, incorporate natural sources like oysters or lean meats to naturally boost zinc intake, using the data here as a practical guide.
Remember, this information is for educational purposes; for personalized nutrition advice, consult a general general healthcare professional or registered dietitian.
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Vitamin complex | 569,0 | 20,1 | 18,8 | 45,9 | — | 5/10 |
Pudding, dry mix, prepared (average of several flavours), Brazil | 121,0 | 3,3 | 19,9 | 3,1 | 0,1 | 2/10 |
Pudding, vanila, dry mix, prepared, Brazil | 120,0 | 2,9 | 19,8 | 3,2 | — | 1/10 |
Pudding, coconut, dry mix, prepared, Brazil | 114,0 | 2,8 | 19,0 | 3,0 | 0,1 | 1/10 |
Mollusc, oyster, cooked, without oil and salt, Brazil | 97,0 | 15,8 | 3,2 | 2,3 | 0,0 | 5/10 |
Mollusc, oyster, cooked, without oil, with salt | 96,0 | 15,7 | 3,2 | 2,3 | 0,0 | 5/10 |
Oyster, raw | 72,0 | 10,2 | 2,8 | 2,2 | 0,0 | 4/10 |
Oyster, raw | 267,1 | 8,1 | 2,8 | 2,2 | 0,0 | 3/10 |
Oyster, raw | 53,0 | 10,2 | 0,0 | 1,4 | 0,0 | 5/10 |
Oyster, raw | 72,0 | 10,2 | 4,7 | 1,4 | 0,0 | 4/10 |
Breakfast cereal, wheat with sugar | 378,0 | 7,0 | 84,0 | 1,5 | 3,5 | 2/10 |
Cheese, "flor de guía" typr | 388,0 | 27,2 | — | 31,1 | — | 4/10 |
Cheese, "ibores" type | 405,0 | 23,9 | — | 34,3 | — | 4/10 |
Cheese, "picón" type | 388,0 | 22,7 | — | 33,0 | — | 3/10 |
Cheese, "porrúa" type | 383,0 | 23,8 | — | 32,0 | — | 4/10 |
Cheese, "casin" type | 370,0 | 23,1 | — | 30,8 | — | 3/10 |
Cheese, "zamorano" type | 487,0 | 26,8 | — | 42,2 | — | 4/10 |
Cheese, "arzúa" type | 399,0 | 22,2 | — | 34,5 | — | 3/10 |
Cheese, "san simón" type | 446,0 | 26,1 | — | 37,9 | — | 4/10 |
Cheese, "tetilla" type | 376,0 | 21,6 | — | 32,2 | — | 3/10 |
Cheese, "serrat" type | 413,0 | 23,1 | — | 35,6 | — | 3/10 |
Cheese, "peñamellera" type | 366,0 | 23,3 | — | 30,4 | — | 3/10 |
Cheese, "mahón" type | 408,0 | 24,9 | — | 34,3 | — | 4/10 |
Cheese, "cantabria" type | 358,0 | 21,5 | — | 30,2 | — | 3/10 |
Cheese, "ahumado de aliva" type | 410,0 | 25,7 | — | 34,1 | — | 4/10 |
Cheese, "majorero" type | 361,0 | 25,7 | — | 28,8 | — | 4/10 |
Cheese, "servilleta" type | 325,0 | 22,2 | — | 26,3 | — | 3/10 |
Mollusc, oyster, fresh, Brazil | 70,0 | 10,5 | 3,3 | 1,7 | 0,0 | 4/10 |
Cheese, "tiétar" type | 401,0 | 21,5 | — | 35,0 | — | 3/10 |
Cheese, "castellano" type | 462,0 | 26,0 | — | 39,8 | — | 4/10 |
Cheese, "tupí" type | 615,0 | 19,2 | — | 59,8 | — | 3/10 |
Cheese, "murcia with wine" type | 443,0 | 23,2 | — | 38,9 | — | 3/10 |
Cheese, "pedroches" type | 340,0 | 24,2 | — | 27,0 | — | 4/10 |
Cheese, "càdiz" type | 310,0 | 16,9 | — | 26,9 | — | 3/10 |
Cheese, "herreño" type | 369,0 | 24,1 | — | 30,2 | — | 4/10 |
Cheese, "aracena" type | 392,0 | 21,9 | — | 33,9 | — | 3/10 |
Cheese, "grazalema" type | 378,0 | 21,9 | — | 32,3 | — | 3/10 |
Cheese, "tenerife" type | 344,0 | 19,3 | — | 29,7 | — | 3/10 |
Cheese, "pasiego" type | 298,0 | 14,9 | — | 26,4 | — | 3/10 |
Cheese, "gaztazarra" type | 330,0 | 18,4 | — | 28,5 | — | 3/10 |
Cheese, "torta del casar" type | 364,0 | 18,2 | — | 32,4 | — | 3/10 |
Cheese, "gate-hurdes" type | 387,0 | 21,2 | — | 33,6 | — | 3/10 |
Meat, ostrich, tip trimmed, raw, Brazil | 140,0 | 30,9 | 0,0 | 1,8 | 0,0 | 6/10 |
Beverage, meal replacement, powder (imported date) | 375,0 | 8,1 | 55,8 | 13,3 | 18,1 | 4/10 |
Wheat germ | 312,0 | 26,6 | 30,6 | 9,2 | 17,7 | 6/10 |
Wheat germ | 321,0 | 25,0 | 33,3 | 9,7 | 15,9 | 6/10 |
Meat, ostrich, boiled, without oil, without salt (average of different cuts), Brazil | 183,0 | 39,0 | 0,9 | 2,6 | 0,0 | 7/10 |
Meat, ostrich, inside leg, raw, Brazil | 128,0 | 29,1 | 0,0 | 1,2 | 0,0 | 6/10 |
Meat, ostrich, outside leg, raw, Brazil | 141,0 | 30,8 | 0,0 | 1,9 | 0,0 | 6/10 |
Wheat germ | 284,0 | 26,7 | 23,6 | 9,2 | 24,7 | 7/10 |
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Protein
High
Carbs
Moderate
Fat
High
Calories
High
Summary
Decide better
It groups 100 filtered foods; Meat, chicken, heart, roasted, grill, without oil, unsalted, Brazil is a standout for the general health angle.
Start with Vitamin complex, Pudding, dry mix, prepared (average of several flavours), Brazil, Pudding, vanila, dry mix, prepared, Brazil and compare protein, fiber and calories per 100 g.
All values are per 100 g. Mentally adjust for the portion you actually eat.
On this page, unless noted otherwise, main macros are per 100 g.
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