Grains High in Zinc: Top 30 per 100 g & per Serving

Per 100 g, the grains highest in zinc are Oats (4 mg, 36% DV), Oat bran (raw) (3.1 mg, 28% DV) and Barley (hulled) (2.8 mg, 25% DV). Per typical serving, Oats gives the most: 1 cup (156 g) has 6.2 mg (56% DV). 21 of the 51 grains ranked are a good source (10% DV or more) in a typical serving; 9 reach 20% DV, the FDA bar for “high in”.

Highest in zinc per 100 g

30 of 51 ranked grains, most zinc first. % = share of the FDA Daily Value. n/r = not reported.

Grains High in Zinc: Top 30 per 100 g & per Serving: ranked per 100 g
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Oats	4 mg36% DV	1 cup156 g	6.2 mg56% DV	2 mg
2	Oat bran (raw)	3.1 mg28% DV	1 cup94 g	2.9 mg27% DV	2.5 mg
3	Barley (hulled)	2.8 mg25% DV	1 cup184 g	5.1 mg46% DV	1.6 mg
4	Corn grain (white)	2.2 mg20% DV	1 cup166 g	3.7 mg33% DV	1.2 mg
4	Corn grain (yellow)	2.2 mg20% DV	1 cup166 g	3.7 mg33% DV	1.2 mg
6	Barley (pearled, raw)	2.1 mg19% DV	1 cup200 g	4.3 mg39% DV	1.2 mg
7	Egg noodles (dry, enriched)	1.9 mg17% DV	1 cup38 g	0.73 mg7% DV	1 mg
7	Egg noodles (dry, unenriched)	1.9 mg17% DV	1 cup38 g	0.73 mg7% DV	1 mg
9	Soba noodles (dry)	1.7 mg16% DV	2 oz57 g	0.97 mg9% DV	1 mg
10	Multi-grain bread	1.7 mg15% DV	1 slice regular26 g	0.44 mg4% DV	1.3 mg
11	Taco shells (baked)	1.6 mg15% DV	1 large21 g	0.34 mg3% DV	0.68 mg
12	Multigrain bagels	1.5 mg14% DV	1 piece bagel81 g	1.2 mg11% DV	1.3 mg
13	Whole-wheat bread (prepared from recipe)	1.5 mg14% DV	1 slice46 g	0.69 mg6% DV	1.1 mg
14	Pumpernickel rolls	1.5 mg13% DV	1 medium36 g	0.53 mg5% DV	1.1 mg
15	Pasta (dry, enriched)	1.4 mg13% DV	1 cup spaghetti91 g	1.3 mg12% DV	0.76 mg
15	Pasta (dry, unenriched)	1.4 mg13% DV	1 cup spaghetti91 g	1.3 mg12% DV	0.76 mg
17	Pasta (fresh-refrigerated, spinach, as purchased)	1.4 mg13% DV	4.5 oz128 g	1.8 mg16% DV	0.97 mg
18	Wild rice (cooked)	1.3 mg12% DV	1 cup164 g	2.2 mg20% DV	2.7 mg
19	Muffin (blueberry, commercially prepared, low-fat)	1.3 mg12% DV	1 muffin small71 g	0.9 mg8% DV	1 mg
20	Cracked-wheat bread	1.2 mg11% DV	1 slice30 g	0.37 mg3% DV	0.95 mg
21	Pasta (fresh-refrigerated, plain, as purchased)	1.2 mg11% DV	4.5 oz128 g	1.6 mg14% DV	0.85 mg
22	White rice (medium-grain, raw, enriched)	1.2 mg11% DV	1 cup195 g	2.3 mg21% DV	0.64 mg
22	White rice (medium-grain, raw, unenriched)	1.2 mg11% DV	1 cup195 g	2.3 mg21% DV	0.64 mg
24	Cinnamon-raisin bagels	1.1 mg10% DV	1 medium bagel105 g	1.2 mg11% DV	0.82 mg
25	Wheat bagels	1.1 mg10% DV	1 bagel98 g	1.1 mg10% DV	0.88 mg
25	White rice (short-grain, raw, unenriched)	1.1 mg10% DV	1 cup200 g	2.2 mg20% DV	0.61 mg
27	Quinoa (cooked)	1.1 mg10% DV	1 cup185 g	2 mg18% DV	1.8 mg
27	White rice (long-grain, enriched, uncooked)	1.1 mg10% DV	1 cup185 g	2 mg18% DV	0.6 mg
29	Bread (french or vienna)	1 mg9% DV	1 slice139 g	1.4 mg13% DV	0.76 mg
29	Wheat bread	1 mg9% DV	1 slice29 g	0.3 mg3% DV	0.76 mg

Top 10 grains by zinc per 100 g. Bars are per 100 g; same values as the table.

Most zinc per typical serving

The same grains ranked by what one typical USDA portion gives, which is what you eat.

Grains High in Zinc: Top 30 per 100 g & per Serving: ranked per typical serving
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Oats	4 mg36% DV	1 cup156 g	6.2 mg56% DV	2 mg
2	Barley (hulled)	2.8 mg25% DV	1 cup184 g	5.1 mg46% DV	1.6 mg
3	Barley (pearled, raw)	2.1 mg19% DV	1 cup200 g	4.3 mg39% DV	1.2 mg
4	Corn grain (white)	2.2 mg20% DV	1 cup166 g	3.7 mg33% DV	1.2 mg
4	Corn grain (yellow)	2.2 mg20% DV	1 cup166 g	3.7 mg33% DV	1.2 mg
6	Oat bran (raw)	3.1 mg28% DV	1 cup94 g	2.9 mg27% DV	2.5 mg
7	White rice (medium-grain, raw, enriched)	1.2 mg11% DV	1 cup195 g	2.3 mg21% DV	0.64 mg
7	White rice (medium-grain, raw, unenriched)	1.2 mg11% DV	1 cup195 g	2.3 mg21% DV	0.64 mg
9	White rice (short-grain, raw, unenriched)	1.1 mg10% DV	1 cup200 g	2.2 mg20% DV	0.61 mg
10	Wild rice (cooked)	1.3 mg12% DV	1 cup164 g	2.2 mg20% DV	2.7 mg
11	Quinoa (cooked)	1.1 mg10% DV	1 cup185 g	2 mg18% DV	1.8 mg
11	White rice (long-grain, enriched, uncooked)	1.1 mg10% DV	1 cup185 g	2 mg18% DV	0.6 mg
13	Pasta (fresh-refrigerated, spinach, as purchased)	1.4 mg13% DV	4.5 oz128 g	1.8 mg16% DV	0.97 mg
14	Pasta (fresh-refrigerated, plain, as purchased)	1.2 mg11% DV	4.5 oz128 g	1.6 mg14% DV	0.85 mg
15	Bread (french or vienna)	1 mg9% DV	1 slice139 g	1.4 mg13% DV	0.76 mg

Most zinc per 200 kcal

Nutrient density: zinc for the same 200 calories of each food.

Grains High in Zinc: Top 30 per 100 g & per Serving: ranked per 200 kcal
Rank	Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
1	Wild rice (cooked)	1.3 mg12% DV	1 cup164 g	2.2 mg20% DV	2.7 mg
2	Oat bran (cooked)	0.53 mg5% DV	1 cup219 g	1.2 mg11% DV	2.7 mg
3	Oat bran (raw)	3.1 mg28% DV	1 cup94 g	2.9 mg27% DV	2.5 mg
4	Oats	4 mg36% DV	1 cup156 g	6.2 mg56% DV	2 mg
5	Quinoa (cooked)	1.1 mg10% DV	1 cup185 g	2 mg18% DV	1.8 mg
6	Barley (hulled)	2.8 mg25% DV	1 cup184 g	5.1 mg46% DV	1.6 mg
7	Barley (pearled, cooked)	0.82 mg7% DV	1 cup157 g	1.3 mg12% DV	1.3 mg
8	Multi-grain bread	1.7 mg15% DV	1 slice regular26 g	0.44 mg4% DV	1.3 mg
9	Multigrain bagels	1.5 mg14% DV	1 piece bagel81 g	1.2 mg11% DV	1.3 mg
10	Corn grain (white)	2.2 mg20% DV	1 cup166 g	3.7 mg33% DV	1.2 mg
10	Corn grain (yellow)	2.2 mg20% DV	1 cup166 g	3.7 mg33% DV	1.2 mg
12	Barley (pearled, raw)	2.1 mg19% DV	1 cup200 g	4.3 mg39% DV	1.2 mg
13	Whole-wheat bread (prepared from recipe)	1.5 mg14% DV	1 slice46 g	0.69 mg6% DV	1.1 mg
14	Pumpernickel rolls	1.5 mg13% DV	1 medium36 g	0.53 mg5% DV	1.1 mg
15	Soba noodles (dry)	1.7 mg16% DV	2 oz57 g	0.97 mg9% DV	1 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.

Grains High in Zinc: Top 30 per 100 g & per Serving: concentrated forms
Food	Per 100 g	Typical portion	Per portion	Per 200 kcal
Rice bran (crude)	6 mg55% DV	1 cup118 g	7.1 mg65% DV	3.8 mg
Oat flour (partially debranned)	3.2 mg29% DV	1 cup104 g	3.3 mg30% DV	1.6 mg
Oats (instant, fortified, plain, dry)	2.5 mg23% DV	1 packet28 g	0.7 mg6% DV	1.4 mg
Rice flour (brown)	2.5 mg22% DV	1 cup158 g	3.9 mg35% DV	1.3 mg
Barley malt flour	2.1 mg19% DV	1 cup162 g	3.3 mg30% DV	1.1 mg
Corn flour (whole-grain, yellow)	1.7 mg16% DV	1 cup117 g	2 mg18% DV	0.96 mg
Corn bran (crude)	1.6 mg14% DV	1 cup76 g	1.2 mg11% DV	1.4 mg
Pasta (gluten-free, corn and rice flour, cooked)	0.27 mg2% DV	1 cup spaghetti141 g	0.38 mg3% DV	0.3 mg

Which foods are ranked

The 51 grains 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 (51 grains); 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 2026-10-13. Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.

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