Dairy Foods High in Zinc: Top 30 per 100 g & per Serving
Per 100 g, the dairy foods highest in zinc are Edam cheese (3.8 mg, 34% DV), Cheddar cheese (sharp, sliced) (3.7 mg, 34% DV) and Cheddar cheese (3.6 mg, 33% DV). Per typical serving, Mozzarella cheese (whole milk) gives the most: 6 slices (170 g) has 5 mg (45% DV). 6 of the 39 dairy foods ranked are a good source (10% DV or more) in a typical serving; 1 reach 20% DV, the FDA bar for “high in”.
Highest in zinc per 100 g
30 of 39 ranked dairy foods, most zinc first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Edam cheese | 3.8 mg34% DV | 1 oz28 g | 1.1 mg10% DV | 2.1 mg |
| 2 | Cheddar cheese (sharp, sliced) | 3.7 mg34% DV | 1 slice19 g | 0.71 mg6% DV | 1.8 mg |
| 3 | Cheddar cheese | 3.6 mg33% DV | 1 cubic inch17 g | 0.62 mg6% DV | 1.8 mg |
| 4 | Parmesan cheese (shredded) | 3.2 mg29% DV | 1 tbsp5 g | 0.16 mg1% DV | 1.5 mg |
| 5 | Parmesan cheese topping (fat free) | 3 mg27% DV | 1 tablespoon5 g | 0.15 mg1% DV | 1.6 mg |
| 6 | Mozzarella cheese (whole milk) | 2.9 mg27% DV | 6 slices170 g | 5 mg45% DV | 2 mg |
| 7 | Egg (yolk, raw, frozen, salted, pasteurized) | 2.9 mg26% DV | 1 oz28 g | 0.81 mg7% DV | 2.1 mg |
| 8 | Blue cheese | 2.7 mg24% DV | 1 cubic inch17 g | 0.45 mg4% DV | 1.5 mg |
| 9 | Egg yolk (raw) | 2.3 mg21% DV | 1 large17 g | 0.39 mg4% DV | 1.4 mg |
| 10 | Egg (duck, whole, fresh, raw) | 1.4 mg13% DV | 1 egg70 g | 0.99 mg9% DV | 1.5 mg |
| 11 | Fried egg | 1.4 mg13% DV | 1 large46 g | 0.64 mg6% DV | 1.4 mg |
| 12 | Ricotta cheese (part skim milk) | 1.3 mg12% DV | 1 oz28 g | 0.38 mg3% DV | 1.9 mg |
| 13 | Egg (goose, whole, fresh, raw) | 1.3 mg12% DV | 1 egg144 g | 1.9 mg17% DV | 1.4 mg |
| 14 | Egg (whole, raw) | 1.3 mg12% DV | 1 medium44 g | 0.57 mg5% DV | 1.8 mg |
| 15 | Hard-boiled egg | 1.1 mg10% DV | 1 large50 g | 0.53 mg5% DV | 1.4 mg |
| 16 | Plain yogurt (low fat) | 0.89 mg8% DV | 1 cup245 g | 2.2 mg20% DV | 2.8 mg |
| 17 | Ice cream bar (covered with chocolate and nuts) | 0.81 mg7% DV | 100 g | 0.81 mg7% DV | 0.53 mg |
| 18 | Greek yogurt (plain, lowfat) | 0.6 mg5% DV | 1 container200 g | 1.2 mg11% DV | 1.6 mg |
| 19 | Sour cream (reduced fat, cultured) | 0.5 mg5% DV | 1 cup242 g | 1.2 mg11% DV | 0.74 mg |
| 20 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 0.48 mg4% DV | 1 cup246 g | 1.2 mg11% DV | 1.9 mg |
| 20 | Milk shakes (thick chocolate) | 0.48 mg4% DV | 1 fl oz28 g | 0.14 mg1% DV | 0.81 mg |
| 22 | Milk dessert bar (frozen, made from lowfat milk) | 0.43 mg4% DV | 1 bar68 g | 0.29 mg3% DV | 0.59 mg |
| 23 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 0.42 mg4% DV | 1 cup245 g | 1 mg9% DV | 2.4 mg |
| 24 | Cream (fluid, half and half) | 0.39 mg4% DV | 1 cup242 g | 0.94 mg9% DV | 0.6 mg |
| 24 | Cream (half and half, lowfat) | 0.39 mg4% DV | 100 g | 0.39 mg4% DV | 1.1 mg |
| 24 | Milk shakes (thick vanilla) | 0.39 mg4% DV | 1 fl oz28 g | 0.11 mg1% DV | 0.7 mg |
| 27 | Cottage cheese (lowfat, 1% milkfat) | 0.38 mg3% DV | 1 cup226 g | 0.86 mg8% DV | 1.1 mg |
| 28 | Whipped cream (cream topping, pressurized) | 0.37 mg3% DV | 1 cup60 g | 0.22 mg2% DV | 0.29 mg |
| 28 | Whole milk (3.25% milkfat, without added vitamin A and vitamin D) | 0.37 mg3% DV | 1 cup244 g | 0.9 mg8% DV | 1.2 mg |
| 30 | Sour cream (cultured) | 0.33 mg3% DV | 1 cup230 g | 0.76 mg7% DV | 0.33 mg |
Most zinc per typical serving
The same dairy foods ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Mozzarella cheese (whole milk) | 2.9 mg27% DV | 6 slices170 g | 5 mg45% DV | 2 mg |
| 2 | Plain yogurt (low fat) | 0.89 mg8% DV | 1 cup245 g | 2.2 mg20% DV | 2.8 mg |
| 3 | Egg (goose, whole, fresh, raw) | 1.3 mg12% DV | 1 egg144 g | 1.9 mg17% DV | 1.4 mg |
| 4 | Sour cream (reduced fat, cultured) | 0.5 mg5% DV | 1 cup242 g | 1.2 mg11% DV | 0.74 mg |
| 5 | Greek yogurt (plain, lowfat) | 0.6 mg5% DV | 1 container200 g | 1.2 mg11% DV | 1.6 mg |
| 6 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 0.48 mg4% DV | 1 cup246 g | 1.2 mg11% DV | 1.9 mg |
| 7 | Edam cheese | 3.8 mg34% DV | 1 oz28 g | 1.1 mg10% DV | 2.1 mg |
| 8 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 0.42 mg4% DV | 1 cup245 g | 1 mg9% DV | 2.4 mg |
| 9 | Egg (duck, whole, fresh, raw) | 1.4 mg13% DV | 1 egg70 g | 0.99 mg9% DV | 1.5 mg |
| 10 | Cream (fluid, half and half) | 0.39 mg4% DV | 1 cup242 g | 0.94 mg9% DV | 0.6 mg |
| 11 | Whole milk (3.25% milkfat, without added vitamin A and vitamin D) | 0.37 mg3% DV | 1 cup244 g | 0.9 mg8% DV | 1.2 mg |
| 12 | Cottage cheese (lowfat, 1% milkfat) | 0.38 mg3% DV | 1 cup226 g | 0.86 mg8% DV | 1.1 mg |
| 13 | Egg (yolk, raw, frozen, salted, pasteurized) | 2.9 mg26% DV | 1 oz28 g | 0.81 mg7% DV | 2.1 mg |
| 14 | Ice cream bar (covered with chocolate and nuts) | 0.81 mg7% DV | 100 g | 0.81 mg7% DV | 0.53 mg |
| 15 | Cream (fluid, light) | 0.32 mg3% DV | 1 cup240 g | 0.77 mg7% DV | 0.33 mg |
Most zinc per 200 kcal
Nutrient density: zinc for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Plain yogurt (low fat) | 0.89 mg8% DV | 1 cup245 g | 2.2 mg20% DV | 2.8 mg |
| 2 | Nonfat milk (fluid, without added vitamin A and vitamin D) | 0.42 mg4% DV | 1 cup245 g | 1 mg9% DV | 2.4 mg |
| 3 | Edam cheese | 3.8 mg34% DV | 1 oz28 g | 1.1 mg10% DV | 2.1 mg |
| 4 | Egg (yolk, raw, frozen, salted, pasteurized) | 2.9 mg26% DV | 1 oz28 g | 0.81 mg7% DV | 2.1 mg |
| 5 | Mozzarella cheese (whole milk) | 2.9 mg27% DV | 6 slices170 g | 5 mg45% DV | 2 mg |
| 6 | Ricotta cheese (part skim milk) | 1.3 mg12% DV | 1 oz28 g | 0.38 mg3% DV | 1.9 mg |
| 7 | Reduced fat milk (fluid, 2% milkfat, without added vitamin A and vitamin D) | 0.48 mg4% DV | 1 cup246 g | 1.2 mg11% DV | 1.9 mg |
| 8 | Cheddar cheese (sharp, sliced) | 3.7 mg34% DV | 1 slice19 g | 0.71 mg6% DV | 1.8 mg |
| 9 | Cheddar cheese | 3.6 mg33% DV | 1 cubic inch17 g | 0.62 mg6% DV | 1.8 mg |
| 10 | Egg (whole, raw) | 1.3 mg12% DV | 1 medium44 g | 0.57 mg5% DV | 1.8 mg |
| 11 | Greek yogurt (plain, lowfat) | 0.6 mg5% DV | 1 container200 g | 1.2 mg11% DV | 1.6 mg |
| 12 | Parmesan cheese topping (fat free) | 3 mg27% DV | 1 tablespoon5 g | 0.15 mg1% DV | 1.6 mg |
| 13 | Parmesan cheese (shredded) | 3.2 mg29% DV | 1 tbsp5 g | 0.16 mg1% DV | 1.5 mg |
| 14 | Egg (duck, whole, fresh, raw) | 1.4 mg13% DV | 1 egg70 g | 0.99 mg9% DV | 1.5 mg |
| 15 | Blue cheese | 2.7 mg24% DV | 1 cubic inch17 g | 0.45 mg4% DV | 1.5 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with zinc, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Milk (buttermilk, dried) | 4 mg37% DV | 1 cup120 g | 4.8 mg44% DV | 2.1 mg |
| Milk (dry, whole, without added vitamin D) | 3.3 mg30% DV | 1 cup128 g | 4.3 mg39% DV | 1.3 mg |
Which foods are ranked
- The 39 dairy foods on CalorieExplorer with a reported zinc value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (39 dairy foods); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for zinc, 11 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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