Foods high in Zinc (USDA SR Legacy)

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 5951–6000 of 7,221 foods

#	Food	Category	Per 100 g	% DV
5951	Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added	Vegetables and Vegetable Products	0.24 mg	2%
5952	Brussels sprouts, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
5953	Beans, snap, green, frozen, cooked, boiled, drained without salt	Vegetables and Vegetable Products	0.24 mg	2%
5954	Beans, snap, green, raw	Vegetables and Vegetable Products	0.24 mg	2%
5955	Tangerines, (mandarin oranges), canned, light syrup pack	Fruits and Fruit Juices	0.24 mg	2%
5956	Brussels sprouts, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
5957	Beans, snap, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
5958	Beans, snap, yellow, raw	Vegetables and Vegetable Products	0.24 mg	2%
5959	Squash, summer, scallop, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
5960	Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
5961	Cattail, Narrow Leaf Shoots (Northern Plains Indians)	American Indian/Alaska Native Foods	0.24 mg	2%
5962	Potatoes, mashed, prepared from granules, without milk, whole milk and margarine	Vegetables and Vegetable Products	0.24 mg	2%
5963	Cowpeas, leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
5964	Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
5965	Rutabagas, raw	Vegetables and Vegetable Products	0.24 mg	2%
5966	Cowpeas, leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
5967	Plantains, yellow, fried, Latino restaurant	Fruits and Fruit Juices	0.24 mg	2%
5968	Milk, buttermilk, fluid, cultured, reduced fat	Dairy and Egg Products	0.24 mg	2%
5969	Fish, roughy, orange, raw	Finfish and Shellfish Products	0.23 mg	2%
5970	Pie, fried pies, lemon	Baked Products	0.23 mg	2%
5971	Bread, stuffing, dry mix, prepared	Baked Products	0.23 mg	2%
5972	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	0.23 mg	2%
5973	Soup, clam chowder, new england, canned, ready-to-serve	Soups, Sauces, and Gravies	0.23 mg	2%
5974	Currants, red and white, raw	Fruits and Fruit Juices	0.23 mg	2%
5975	Cereals, farina, enriched, cooked with water, with salt	Breakfast Cereals	0.23 mg	2%
5976	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%
5977	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%
5978	Pie, fried pies, cherry	Baked Products	0.23 mg	2%
5979	Guavas, common, raw	Fruits and Fruit Juices	0.23 mg	2%
5980	Pie, fried pies, fruit	Baked Products	0.23 mg	2%
5981	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	0.23 mg	2%
5982	Cream substitute, flavored, powdered	Dairy and Egg Products	0.23 mg	2%
5983	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.23 mg	2%
5984	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Breakfast Cereals	0.23 mg	2%
5985	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	0.23 mg	2%
5986	Babyfood, vegetables, corn, creamed, junior	Baby Foods	0.23 mg	2%
5987	Sauce, hot chile, sriracha, CHA! BY TEXAS PETE	Soups, Sauces, and Gravies	0.23 mg	2%
5988	Babyfood, banana with mixed berries, strained	Baby Foods	0.23 mg	2%
5989	Babyfood, fruit, banana and strawberry, junior	Baby Foods	0.23 mg	2%
5990	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	0.23 mg	2%
5991	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%
5992	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%
5993	Turnip greens, canned, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%
5994	Collards, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%
5995	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%
5996	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	0.23 mg	2%
5997	Cabbage, chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.23 mg	2%
5998	Eggplant, pickled	Vegetables and Vegetable Products	0.23 mg	2%
5999	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	0.23 mg	2%
6000	Taro, raw	Vegetables and Vegetable Products	0.23 mg	2%

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Foods high in Zinc (USDA SR Legacy)

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