Foods high in Zinc

Your body needs zinc daily for immune cells to work, wounds to close, and DNA to copy itself during cell division. This Daily Value is a target, not a ceiling: most people benefit from meeting it, and your label's percentage tells you how much one serving contributes to that goal.

Zinc concentrates in animal muscle and shellfish, then in seeds, legumes, and whole grains. The ranking below shows raw concentration per 100 g, but bioavailability matters; compounds in plants can bind zinc and reduce how much your body absorbs, so a plant-based food may look higher on this table than it performs in practice.

FDA daily value: 11 mg

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Showing 1–50 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
1	Mollusks, oyster, eastern, canned	Finfish and Shellfish Products	90.95 mg	827%	USDA_SR
2	Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid	Finfish and Shellfish Products	90.95 mg	827%	CNF
3	Mollusks, oyster, eastern, cooked, breaded and fried	Finfish and Shellfish Products	87.13 mg	792%	USDA_SR
4	Mollusks, oyster, eastern (blue point), wild, breaded and fried	Finfish and Shellfish Products	87.13 mg	792%	CNF
5	Mollusks, oyster, eastern, wild, cooked, moist heat	Finfish and Shellfish Products	78.60 mg	715%	USDA_SR
6	Mollusks, oyster, eastern (blue point), wild, boiled or steamed	Finfish and Shellfish Products	78.60 mg	715%	CNF
7	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	Breakfast Cereals	64.33 mg	585%	USDA_SR
8	Mollusks, oyster, eastern, wild, cooked, dry heat	Finfish and Shellfish Products	61.04 mg	555%	USDA_SR
9	Mollusks, oyster, eastern (blue point), wild, baked or broiled	Finfish and Shellfish Products	61.04 mg	555%	CNF
10	Mollusks, oyster, eastern, farmed, cooked, dry heat	Finfish and Shellfish Products	45.15 mg	410%	USDA_SR
11	Mollusks, oyster, eastern (blue point), farmed, baked or broiled	Finfish and Shellfish Products	45.15 mg	410%	CNF
12	Mollusks, oyster, eastern, wild, raw	Finfish and Shellfish Products	39.30 mg	357%	USDA_SR
13	Mollusks, oyster, eastern (blue point), wild, raw	Finfish and Shellfish Products	39.30 mg	357%	CNF
14	Mollusks, oyster, eastern, farmed, raw	Finfish and Shellfish Products	37.92 mg	345%	USDA_SR
15	Mollusks, oyster, eastern (blue point), farmed, raw	Finfish and Shellfish Products	37.92 mg	345%	CNF
16	Mollusks, oyster, Pacific, cooked, moist heat	Finfish and Shellfish Products	33.24 mg	302%	USDA_SR
17	Mollusks, oyster, pacific, boiled or steamed	Finfish and Shellfish Products	33.24 mg	302%	CNF
18	Game meat, native, ringed seal, eyes, raw	Lamb, Veal and Game	30.00 mg	273%	CNF
19	Incaparina, dry mix (corn and soy flours), unprepared	Breakfast Cereals	23.00 mg	209%	USDA_SR
20	Beverages, nutritional shake mix, high protein, powder	Beverages	18.75 mg	170%	USDA_SR
21	Beverages, high protein powder	Beverages	18.75 mg	170%	CNF
22	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	17.98 mg	163%	USDA_SR
23	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	17.87 mg	162%	USDA_SR
24	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	17.46 mg	159%	USDA_SR
25	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	17.31 mg	157%	USDA_SR
26	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	17.29 mg	157%	USDA_SR
27	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	17.13 mg	156%	USDA_SR
28	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	16.67 mg	152%	USDA_SR
29	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	16.67 mg	152%	CNF
30	Mollusks, oyster, Pacific, raw	Finfish and Shellfish Products	16.62 mg	151%	USDA_SR
31	Mollusks, oyster, pacific, raw	Finfish and Shellfish Products	16.62 mg	151%	CNF
32	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	16.36 mg	149%	USDA_SR
33	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	16.16 mg	147%	USDA_SR
34	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Breakfast Cereals	16.01 mg	146%	USDA_SR
35	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	15.56 mg	141%	USDA_SR
36	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	Breakfast Cereals	15.42 mg	140%	USDA_SR
37	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	15.40 mg	140%	USDA_SR
38	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	15.40 mg	140%	CNF
39	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Breakfast Cereals	15.30 mg	139%	USDA_SR
40	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	15.29 mg	139%	USDA_SR
41	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	Breakfast Cereals	15.29 mg	139%	USDA_SR
42	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	15.10 mg	137%	USDA_SR
43	Game meat, native, narwhal, flippers, aged	Lamb, Veal and Game	15.00 mg	136%	CNF
44	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	14.68 mg	133%	USDA_SR
45	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	14.40 mg	131%	USDA_SR
46	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	14.15 mg	129%	USDA_SR
47	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	14.05 mg	128%	CNF
48	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	Breakfast Cereals	13.94 mg	127%	USDA_SR
49	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	Breakfast Cereals	13.88 mg	126%	USDA_SR
50	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	Breakfast Cereals	13.82 mg	126%	USDA_SR

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Foods high in Zinc

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