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
16,6 g
per 100g
Average carbs
22,4 g
per 100g
Average fat
15,1 g
per 100g
This ranked list features foods high in zinc, based solely on data from DATA.top_foods and DATA.foods. It helps you identify zinc-rich options and compare their nutrient profiles to make smarter daily choices.
Foods are ordered primarily by zinc content per 100 grams, with secondary emphasis on other key nutrients like protein. This allows you to select foods that best support your health goals, whether for muscle gain, immune support, or general wellness.
This ranked list features foods high in zinc, based solely on data from DATA.top_foods and DATA.foods. It helps you identify zinc-rich options and compare their nutrient profiles to make smarter daily choices.
Foods are ordered primarily by zinc content per 100 grams, with secondary emphasis on other key nutrients like Protein. This allows you to select foods that best support your general general health goals, whether for muscle gain, immune support, or general nutrition wellness.
Leading the list is Vitamin complex with an exceptional zinc content of 1683.5 mg per 100 g, mainly because it’s a concentrated supplement or product designed to pack nutrients. Although not a typical food, it exemplifies the highest zinc density in the data.
Among foods from DATA.foods, molluscs such as oysters stand out with zinc levels around 59 mg per 100 g. For example, raw oysters contain 59.2 mg, making them an excellent natural zinc source. They also provide high-quality Protein and other micronutrients beneficial for general general health.
Other notable foods include various cheeses like \"flor de guía,\" \"serrat,\" and \"torta del casar,\" all with zinc around 19-26 mg per 100 g. These are convenient options for increasing zinc intake while adding flavor and nutrition to meals.
Foods like pumpkin seeds and certain mushrooms also contribute, but oysters and specific cheeses are the standouts due to their high zinc-to-calorie ratios.
If your goal is muscle gain or immune support, prioritize foods like oysters, high-Protein cheeses, and vitamin complexes. They offer dense zinc and are rich sources of essential amino acids.
For weight loss or calorie control, small portions of oysters or cheeses can maximize zinc intake without excessive Calories, given their high mineral density relative to Calories.
For general nutrition general general health maintenance, incorporating a variety of zinc-rich foods like oysters, cheeses, and nuts (such as pumpkin seeds) helps diversify nutrient sources and supports overall wellbeing.
First, assuming higher zinc content alone guarantees general general health benefits; always consider overall nutrient profiles. Second, ignoring serving sizes—values are per 100 g, so adjust quantities according to your typical intake to avoid over- or under-consuming zinc.
Third, relying exclusively on supplements or exotic foods might overlook everyday, accessible options. Balance your diet with a range of zinc sources; foods like certain cheeses or oysters are practical, not just theoretical high-zinc items.
Lastly, neglecting individual general general health conditions or dietary restrictions can lead to excess zinc intake, which may cause adverse effects. Use this list as educational guidance, not a definitive medical plan.
Start by product reviewing your current diet and identify where zinc-rich foods can be integrated. For example, adding oysters or cheese into your meals a few times a week can boost your intake effectively. Use the food comparison data—like zinc levels and calorie counts—to tailor portions to your general general health goals, whether for muscle building, immune support, or maintenance.
Remember, balanced nutrition combined with varied sources is key. Utilize this list as a practical tool to inform your daily choices and improve your zinc intake sustainably.
🔥 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 |
Marjoram, dried (imported date) | 233,0 | 0,0 | 42,5 | 7,0 | 18,1 | 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 |
Gelatin, strawberry, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,3 | 0,0 | — | 3/10 |
Cheese, "pedroches" type | 340,0 | 24,2 | — | 27,0 | — | 4/10 |
Gelatin, lemon, dry mix, diet, prepared, Brazil | 12,0 | 1,6 | 1,1 | 0,1 | — | 3/10 |
Gelatin, cherry, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,1 | 0,1 | — | 3/10 |
Gelatin, raspberry, dry mix, diet, prepared, Brazil | 11,0 | 1,6 | 1,1 | 0,0 | — | 3/10 |
Gelatin, pineapple, dry mix, diet, prepared, Brazil | 11,0 | 1,5 | 1,1 | 0,1 | — | 3/10 |
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 |
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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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