Zinc

Oysters gives the most zinc per serving: 33 mg in 6 medium.

1. Oysters: 33 mg in 6 medium
2. Lean beef (90%): 5.4 mg in 4 oz
3. Beef liver: 4.5 mg in 4 oz piece
4. Goat meat: 4.5 mg in 4 oz
5. Lamb (lean leg): 3.6 mg in 4 oz
6. Hemp hearts: 3 mg in 3 tbsp
7. Watermelon seeds: 2.9 mg in 1 oz handful
8. Red lentils (cooked): 2.5 mg in 1 cup cooked
9. Chickpeas (cooked): 2.5 mg in 1 cup cooked
10. Pumpkin seeds: 2.2 mg in 1 oz handful