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 7451–7500 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
7451	Sweets, syrups, maple, bulk	Sweets	0.70 mg	6%	CNF
7452	Snacks, potato chips, dried potatoes, light	Snacks	0.70 mg	6%	CNF
7453	Roll, dinner, plain, homemade, with 2% milk	Baked Products	0.70 mg	6%	CNF
7454	Danish pastry, cheese	Baked Products	0.70 mg	6%	CNF
7455	Cracker, rye, sandwich-type with cheese filling	Baked Products	0.70 mg	6%	CNF
7456	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid	Legumes and Legume Products	0.70 mg	6%	CNF
7457	Juice drink, fruit punch, frozen concentrate	Beverages	0.70 mg	6%	CNF
7458	Potato, mashed, flakes without milk, dry	Vegetables and Vegetable Products	0.70 mg	6%	CNF
7459	Corn, sweet, frozen, kernels on the cob, unprepared	Vegetables and Vegetable Products	0.70 mg	6%	CNF
7460	Potato pancake, homemade	Vegetables and Vegetable Products	0.70 mg	6%	CNF
7461	Gourd, white flowered (calabash gourd), boiled, drained	Vegetables and Vegetable Products	0.70 mg	6%	CNF
7462	Gourd, white flowered (calabash gourd), raw	Vegetables and Vegetable Products	0.70 mg	6%	CNF
7463	Gravy, mushroom, canned	Soups, Sauces and Gravies	0.70 mg	6%	CNF
7464	Gravy, au jus, dehydrated	Soups, Sauces and Gravies	0.70 mg	6%	CNF
7465	Soup, cream, asparagus, canned, condensed	Soups, Sauces and Gravies	0.70 mg	6%	CNF
7466	Poultry food products, turkey and gravy, frozen	Poultry Products	0.70 mg	6%	CNF
7467	Restaurant, Chinese, fried rice, without meat	Restaurant Foods	0.69 mg	6%	USDA_FF
7468	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	0.69 mg	6%	USDA_SR
7469	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	Legumes and Legume Products	0.69 mg	6%	USDA_SR
7470	Cookies, chocolate chip sandwich, with creme filling	Baked Products	0.69 mg	6%	USDA_SR
7471	Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)	Finfish and Shellfish Products	0.69 mg	6%	USDA_SR
7472	Fish, pompano, florida, cooked, dry heat	Finfish and Shellfish Products	0.69 mg	6%	USDA_SR
7473	McDONALD'S, Deluxe Breakfast, with syrup and margarine	Fast Foods	0.69 mg	6%	USDA_SR
7474	Soup, pea, green, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.69 mg	6%	USDA_SR
7475	Cracker, meal	Baked Products	0.69 mg	6%	USDA_SR
7476	Crackers, saltines (includes oyster, soda, soup)	Baked Products	0.69 mg	6%	USDA_SR
7477	Cake, chocolate, prepared from recipe without frosting	Baked Products	0.69 mg	6%	USDA_SR
7478	Dip, FRITO'S, bean, original flavor	Soups, Sauces, and Gravies	0.69 mg	6%	USDA_SR
7479	Dip, bean, original flavor	Soups, Sauces, and Gravies	0.69 mg	6%	USDA_SR
7480	Cereals, WHEATENA, cooked with water, with salt	Breakfast Cereals	0.69 mg	6%	USDA_SR
7481	Cereals, WHEATENA, cooked with water	Breakfast Cereals	0.69 mg	6%	USDA_SR
7482	Chicken, feet, boiled	Poultry Products	0.69 mg	6%	USDA_SR
7483	Ice creams, regular, low carbohydrate, vanilla	Sweets	0.69 mg	6%	USDA_SR
7484	Potatoes, au gratin, home-prepared from recipe using margarine	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
7485	Potatoes, au gratin, home-prepared from recipe using butter	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
7486	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
7487	Candies, MARS SNACKFOOD US, MILKY WAY Bar	Sweets	0.69 mg	6%	USDA_SR
7488	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
7489	Escarole, cooked, boiled, drained, no salt added	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
7490	Restaurant, Italian, spaghetti with meat sauce	Restaurant Foods	0.69 mg	6%	USDA_SR
7491	Ice creams, vanilla	Sweets	0.69 mg	6%	USDA_SR
7492	Margarine, tub, hydrogenated, canola oil	Fats and Oils	0.69 mg	6%	CNF
7493	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil)	Fats and Oils	0.69 mg	6%	CNF
7494	Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium	Legumes and Legume Products	0.69 mg	6%	CNF
7495	Deli-meat, bologna (baloney), mixed meats	Sausages and Luncheon meats	0.69 mg	6%	CNF
7496	Chicken nuggets, dark and white meat, pre-cooked, frozen, not heated	Poultry Products	0.69 mg	6%	CNF
7497	Potato, au gratin, homemade, with margarine	Vegetables and Vegetable Products	0.69 mg	6%	CNF
7498	Beans, pinto, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.69 mg	6%	CNF
7499	Dessert, frozen, ice cream, vanilla, reduced sugar	Sweets	0.69 mg	6%	CNF
7500	Chicken, feet, boiled	Poultry Products	0.69 mg	6%	CNF

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Foods high in Zinc

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