Foods High in Zinc in Australia
Compare zinc-rich Australian foods by a practical serving amount and by nutrient concentration per 100 g.
Values come from the Australian food catalogue used by MorselMetrics. The practical ranking applies a typical serving estimate only to compare foods; it does not change the underlying food-composition data.
Top foods by a practical serve
This view asks: how much zinc might a normal serving of this food contribute? Serving sizes are comparison estimates, not dietary recommendations.
| # | Food | Typical serve | Zinc | Source |
|---|---|---|---|---|
| 1 | Tomato, sundried | 100 g (no typical serve recorded) | 13.6 mg | FSANZ Australian Food Composition Database |
| 2 | Beef, strips, lean, casseroled, no added fat | 150 g (a portion) | 11.8 mg | FSANZ Australian Food Composition Database |
| 3 | Meat alternative, mycoprotein/fungus base, cooked | 100 g (no typical serve recorded) | 7.9 mg | FSANZ Australian Food Composition Database |
| 4 | Rice, wild, uncooked | 150 g (a cooked serve) | 8.9 mg | FSANZ Australian Food Composition Database |
| 5 | Lamb, mini roast, lean, roasted, no added fat | 150 g (a portion) | 7.0 mg | FSANZ Australian Food Composition Database |
| 6 | Wheat germ | 100 g (no typical serve recorded) | 7.7 mg | FSANZ Australian Food Composition Database |
| 7 | Meatball or rissole, beef, commercial, cooked | 150 g (a portion) | 6.7 mg | FSANZ Australian Food Composition Database |
| 8 | Crab, flesh, purchased steamed or boiled | 100 g (no typical serve recorded) | 6.4 mg | FSANZ Australian Food Composition Database |
| 9 | Seed, pumpkin, hulled & dried | 150 g (a serve) | 9.8 mg | FSANZ Australian Food Composition Database |
| 10 | Wheat bran, unprocessed, uncooked | 100 g (no typical serve recorded) | 7.2 mg | FSANZ Australian Food Composition Database |
| 11 | Flour, hemp | 100 g (no typical serve recorded) | 7.1 mg | FSANZ Australian Food Composition Database |
| 12 | Oyster, Sydney rock, aquacultured, raw | 100 g (a fillet) | 20.3 mg | FSANZ Australian Food Composition Database |
| 13 | Oyster, Pacific, aquacultured, raw | 100 g (a fillet) | 18.0 mg | FSANZ Australian Food Composition Database |
| 14 | Lamb, liver, grilled, no added fat | 100 g (a serve) | 5.0 mg | FSANZ Australian Food Composition Database |
| 15 | Quinoa, red, uncooked | 150 g (a cooked serve) | 5.4 mg | FSANZ Australian Food Composition Database |
| 16 | Goat, forequarter, lean, raw | 100 g (no typical serve recorded) | 5.1 mg | FSANZ Australian Food Composition Database |
| 17 | Quinoa, black, uncooked | 150 g (a cooked serve) | 5.0 mg | FSANZ Australian Food Composition Database |
| 18 | Flour, chickpea (besan) | 150 g (a serve) | 4.7 mg | FSANZ Australian Food Composition Database |
| 19 | Thyme, dried, ground | 100 g (no typical serve recorded) | 6.2 mg | FSANZ Australian Food Composition Database |
| 20 | Bean, soya (soy), dried | 150 g (a serve) | 6.0 mg | FSANZ Australian Food Composition Database |
Top foods per 100 g
This view measures nutrient concentration. It is useful for comparing the composition of foods, but a 100 g amount may be much larger or smaller than a normal serving.
| # | Food | Zinc per 100 g | Source |
|---|---|---|---|
| 1 | Tomato, sundried | 13.6 mg | FSANZ Australian Food Composition Database |
| 2 | Yeast, dry powder | 18.0 mg | FSANZ Australian Food Composition Database |
| 3 | Protein powder, hemp seed based | 13.3 mg | FSANZ Australian Food Composition Database |
| 4 | Meat alternative, mycoprotein/fungus base, cooked | 7.9 mg | FSANZ Australian Food Composition Database |
| 5 | Seed, poppy | 7.9 mg | FSANZ Australian Food Composition Database |
| 6 | Beef, strips, lean, casseroled, no added fat | 7.9 mg | FSANZ Australian Food Composition Database |
| 7 | Wheat germ | 7.7 mg | FSANZ Australian Food Composition Database |
| 8 | Crab, flesh, purchased steamed or boiled | 6.4 mg | FSANZ Australian Food Composition Database |
| 9 | Wheat bran, unprocessed, uncooked | 7.2 mg | FSANZ Australian Food Composition Database |
| 10 | Flour, hemp | 7.1 mg | FSANZ Australian Food Composition Database |
| 11 | Oyster, Sydney rock, aquacultured, raw | 20.3 mg | FSANZ Australian Food Composition Database |
| 12 | Seed, hemp, dried | 9.4 mg | FSANZ Australian Food Composition Database |
| 13 | Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran) · fortified | 6.8 mg | FSANZ Australian Food Composition Database |
| 14 | Oyster, Pacific, aquacultured, raw | 18.0 mg | FSANZ Australian Food Composition Database |
| 15 | Rice, wild, uncooked | 6.0 mg | FSANZ Australian Food Composition Database |
| 16 | Lamb, liver, grilled, no added fat | 5.0 mg | FSANZ Australian Food Composition Database |
| 17 | Cocoa powder | 7.5 mg | FSANZ Australian Food Composition Database |
| 18 | Cardamom seed, dried, ground | 7.5 mg | FSANZ Australian Food Composition Database |
| 19 | Tahini, sesame seed pulp | 5.5 mg | FSANZ Australian Food Composition Database |
| 20 | Nut, cashew, raw, unsalted | 5.5 mg | FSANZ Australian Food Composition Database |
Why the rankings differ
Per 100 g tells you how concentrated a nutrient is. Per serve asks a different practical question: what amount might this food contribute when eaten in a more typical quantity? Dried herbs, powders, spreads and concentrates often look dominant per 100 g even though people usually eat much less than 100 g.
About the data
MorselMetrics uses Australian food-composition records, primarily the Australian Food Composition Database with reviewed AUSNUT records where applicable. Each row keeps its own source, and missing source values remain separate from true zeroes. Food composition varies by product, preparation and sample, and these rankings do not account for individual nutrient absorption.
Nutrition information is for general educational use and is not personal medical advice. See data sources and limitations and the nutrition disclaimer.
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